How The Science of Food Can Fix Your Health Problems

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In this episode of Beyond the
Boardroom, we're going to be

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speaking to Nicola Vorgan, who
is one of the UK's most uniquely

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qualified nutritionists.
A former aerospace engineer with

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a first class physics degree,
now applying that same

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scientific precision to helping
people like us heal chronic

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health issues, fix their
metabolism, and just feel human

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and energetic again.
She has a really rare gift of

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making complex nutrition really,
really easy to understand.

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No fluff, just real answers
grounded in scientific and

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genuine knowledge.
I think you're going to enjoy

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this one, Nicola.
Welcome to be on the Boardroom.

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Thanks for having me.
So like I said, I've got a

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little intro for you that I've
put together trying to, you

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know, do you justice for all the
things that you know, your big

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brain and your beautiful
knowledge of nutrition.

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But I would also like to know
how you would see yourself.

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How would you introduce
yourself?

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OK, so I, I am a nutritionist.
I'm a scientist as well.

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So I find that what I love the
most is this unique blend of how

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the body really works, how we
can understand when things are

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going a little bit wrong and how
to correct it with nutrition.

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So that's my, that's my job as a
bit of a health detective, as a

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nutritionist.
And yeah, I I enjoy finding out

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about how nutrition can really
influence somebody's well-being

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for the good.
Yeah, I love that you've got

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your science backed.
There's a lot of, dare I say,

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nonsense out there at the
moment.

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There's so much misinformation,
there's such an overload of

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information that the world of
nutrition, if you even try and

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find anything out, there's just
all this conflicting stuff.

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You just, it's overwhelming to
know a lot of noise.

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What should we be following?
What shouldn't be following?

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You know, as of 2025, you know,
summer, what should we be doing?

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And that's why I brought you in
because I love evidence based,

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scientifically proven facts.
OK, That's yeah.

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And it's, and I think, you know,
we have to consider there isn't

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A1 size fits all for everybody
as well.

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You know, we're all unique.
We all have our different health

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goals, what we want to be
achieving with our health.

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We've got our different
journeys, our different terrain,

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you know, our different
upbringing.

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Everything has to be
personalized really.

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So there isn't like A1 size fits
all.

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But that's not to say that there
are absolutely some minimum

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standards, some minimum, some
non, you know, kind of non non

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avoidable things we have to be
doing right, which I think a lot

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of us perhaps don't know about,
which is great to kind of spread

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the word about a little bit
more.

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Well, we'll, we'll go into those
minimum things.

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So what I've done to make sure
this is of maximum benefit to

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our viewers is I've looked up
the most popular, the most

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commonly asked over and over
questions that people really,

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really, really want to know
about nutrition.

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So these are things we're typing
into Google all day long, all

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the time, all over the world.
OK, so we're we're going to.

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Flick through, help me.
OK, OK.

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Well, one by one we're going to
knock those babies out, OK OK,

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So the first and biggest
question which I can relate to

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is why am I exhausted all the
time?

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And is food the reason?
Can it be the reason?

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A.
Great question.

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And isn't the world walking
around, you know, people walking

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around feeling absolutely flat?
Food absolutely plays a huge

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role.
What we eat plays a huge role.

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And so 100% is food.
One well, it's it's probably

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food, it's probably a little bit
of stress, it's probably a lack

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of sleep.
But food is involved.

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Food is absolutely nutrition is
absolutely essential and when we

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think about how the body works,
we need energy production.

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We need to make sure that we've
got good kind of circulation

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going round.
We need to have steady supply of

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energy over the course of the
day.

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That's probably the number one
reason why people will feel

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completely flat is that they've
not got those building blocks.

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They're not fueling themselves
with enough iron, enough B12 to

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make our red blood cells.
That's.

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Right.
The first thing we said to each

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other, just so the viewers know,
this morning is so well, what

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did you eat for breakfast?
Breakfast.

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And of course you.
Had I had eggs, I had eggs and I

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had a protein coffee in the
morning as well the.

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Standards are so high the.
Standards are and you did a

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workout and I did a workout as
well.

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I know, but it's, it's just
about reframing your day,

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reframing your day, going to bed
well so that you can do all of

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these things before.
You know, OK in the morning.

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So I'm field on probably like
most of the public, 2 coffees

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already quite strong and nothing
else.

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How am I functioning right now?
Am I digging into my reserves

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because I've got the energy?
But I'll probably go flat, won't

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I?
You're running on probably quite

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a lot of adrenaline as well, you
know, adrenaline, cortisol.

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So your stress hormones are
keeping you going.

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You know they're going to be
firing you.

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Well, it's not probably
sustainable.

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It won't keep you going for very
long, whereas we need to have

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steady supply of energy over the
course of day.

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And the best way we're going to
do that is making sure we're

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incorporating good quality
protein with every meal.

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Protein, good fat, good healthy
bit of fibre, you know, wherever

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we can.
And breakfast is often the meal

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that people really, they either
neglect or they don't.

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They don't really think about,
you know, they, they.

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Yeah, but isn't it good because
you hear all the stuff on the

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Internet like, oh, fasting,
like, oh, don't eat after 8:00

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at night or 7:00 or 5:00 in the
afternoon or something, and then

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keep not eating until, like,
lunch.

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Yeah, there's all that stuff.
So should you have breakfast or

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should you have breakfast?
I think.

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Timing is everything.
Timing is everything.

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I think, you know, the fasting
piece is really interesting and

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you've kind of touched on two
things there.

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The should you be eating later
at night and do you have

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breakfast in the morning?
They're two separate things

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really.
If we think about it, we do need

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to have a period of not eating.
Not eating is almost as

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important as what we're eating.
Interesting.

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Yeah, so we do need to give our
bodies a rest, our gut a.

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Rest How many hours do we need
to not eat?

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So ideally we should shoot for
14 hours between 12 to 14 hours

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overnight.
Wow.

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That's quite a long time.
Well, I yes, we, we're designed

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to do it though.
We're designed to do it and

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we're giving our body that
really good period of rest.

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We can turn on so many processes
to clean things up to, you know,

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cellular repair, to rest the
microbiome, all the kind of

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internal housekeeping actions.
They happen when we've not got a

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state of fed, you know, we've
not got food that we're bodies

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need to break down.
Yeah.

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So there's the kind of not
eating too late at night,

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definitely no snacking later on
in the evening, you know,

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sitting down on the sofa.
Crisps, you guys the popcorn.

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Not helpful, not helpful because
we're we're constantly providing

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our body signals.
If we consider that food is is

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signals, you know, nutrition is
information really.

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It's not just, you know, grazing
and it's energy.

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It's providing the body with
signals of, well, I need to do

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something with this.
You know what, it's going to be

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triggering hormones to be
released that will have

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different impact in the body.
So stopping eating, you know,

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after your last meal and trying
to bring that last meal as early

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as you can.
Not eating your last meal at

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9:30, ten at night, you know,
and then going to bed really

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late and then not being able to
wake up in the morning.

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I hear you.
OK, so we've already established

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if you're feeling tired, food is
almost certainly part of the

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issue.
It's part of the problem.

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We need to be fasting, you know,
for 14 hours, let's say around

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there to give our bodies a
break.

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And we need to be having like a
good protein.

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Protein for the breakfast, Yeah.
So those are just normal facts

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and those are pretty
scientifically based.

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They're scientifically based,
they're non negotiables getting

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and I feel, I feel, you know,
breakfast does need a bit of a

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rebranding exercise because we
go for we go for foods that are

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often really lacking in protein.
We're not setting up cornflakes.

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Cornflakes, a croissant.
You know, I lived in France for

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a while and yes, I loved my
croissant in the morning for

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breakfast.
It's delicious, but it's not

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panna chocolate, Panna
chocolate, panna Raisa.

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They're fantastic foods.
They're delicious as a little

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treat, maybe on a weekend.
The French have got good like

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bodies.
You walk around there, they look

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good.
I don't.

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Know if they eat these every
single day.

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Oh, right.
OK.

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But I think that we, you know,
and when we think about our

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children as well setting them
off to school with not having a

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good I mean, we hear this term
blood sugar balanced meals,

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right?
And what this is really meaning

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is that we're giving yourself
food that is going to be giving

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your body a steady level of
energy for hours to come.

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And we're not going to have like
a blood sugar spike from just a

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bowl of cornflakes or even
worse, you know, jam on toast.

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Yeah.
And that's it, you know, keeping

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some.
Protein mine.

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My kids actually had oats.
I did put the oats on for them.

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OK, OK.
Oats with a bit of not.

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Yeah, yeah, just be nice and and
properly cooked.

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Not those, those packets, but
the the hardcore, the real, the

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real deal.
OK, so the the next question,

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popular one, how can I tell if
my metabolism isn't working?

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So if you have these blood tests
and the doctor said, but you're

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fine, we you know, there's
nothing really wrong with you.

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How do you know if it's your
metabolism?

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Yeah.
So, well, first of all, the

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blood tests, you know, we need
to recognize that standard blood

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tests that we do are based on a
normal population, right?

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They're based on data that's
coming in.

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That's normal.
Normal's not optimal.

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Normal's not firing super well.
Everybody's doing really great.

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So I always, I, I mean, I review
a ton of blood tests that come

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through where people are saying,
yeah, but the doctor says my

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bloods are fine.
And you look at it and go,

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right, OK, you know, there's
stuff going on here that's not

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optimal.
But going back to the question,

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how can you tell, You know,
regardless of any blood tests,

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and there are some real tale,
tale signs.

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And the first would be if eating
makes you tired.

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So if you have a meal and you
need a bit of a nap after a

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meal, that's the classic sign
that you're not, that you're

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verging towards insulin
resistance, verging towards

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metabolic dysfunction.
We should feel energised from

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food.
And yet so many people, they

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have a meal and then they have a
bit of a crash, they have a bit

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of a slump, an energy slump,
they sit on the sofa and maybe

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have a bit of a nap.
It's a real sign that your body

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is not metabolising that food
particularly well.

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So that's probably the number
one is, you know.

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Never occurred to me feeling
sleepy.

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Feeling sleepy after eating?
That's not normal.

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Not normal, not normal.
And maybe if you're finding that

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you're putting on more weight
around the middle as well.

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Bloating, like not necessarily
bloating.

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Bloating is, is a bit different,
but temporary.

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We have more, more transient.
Yeah, we hope.

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No, I'm, I'm talking more
lights.

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Like we've started to put fat
around the middle, fat around

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your waist, you know, and it's
not just a case of, well, I'm

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getting old and my metabolism is
slowing down.

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No, it's just we're not
supporting your metabolism in

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the right way.
So you're putting down fat due

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to hormone changes that are
going on tied into metabolic

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health.
So that kind of fat accumulation

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around the middle is also a sign
that metabolism.

226
00:12:09,160 --> 00:12:11,000
So fat accumulation on the
middle.

227
00:12:11,080 --> 00:12:13,080
You can't say it's because I'm
aging.

228
00:12:13,560 --> 00:12:18,560
No, I love that because it sort
of frees you of the AG post.

229
00:12:18,560 --> 00:12:21,400
I was like, oh hang on AG, don't
you try and give me that fat

230
00:12:21,400 --> 00:12:24,560
around the middle.
No, we absolutely can address

231
00:12:24,560 --> 00:12:25,400
that.
For sure.

232
00:12:25,400 --> 00:12:28,960
Hormonal changes, especially for
women, are going to be

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00:12:28,960 --> 00:12:34,480
influencing where fat is going.
Pesky, but it's not inevitable.

234
00:12:35,440 --> 00:12:37,800
OK inevitable.
So is it possible to look

235
00:12:38,400 --> 00:12:41,480
healthy but be metabolically
I'll sick?

236
00:12:42,760 --> 00:12:46,280
Oh, that's a great question and
100% absolutely.

237
00:12:46,400 --> 00:12:51,440
I mean many, many signs of
metabolic dysfunction, many ways

238
00:12:51,440 --> 00:12:55,080
in which it will show is not
necessarily biophysical

239
00:12:55,080 --> 00:12:57,080
appearance.
There can be stuff going on at a

240
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cellular level or hormonal level
that will be tied into metabolic

241
00:13:03,160 --> 00:13:05,720
dysfunction and your metabolism
not working well.

242
00:13:05,960 --> 00:13:09,440
And there's even there's a
phenotype called TOFI.

243
00:13:09,560 --> 00:13:10,720
Have you heard of it?
No.

244
00:13:11,480 --> 00:13:15,240
Thin on the, thin on the inside,
fat.

245
00:13:15,280 --> 00:13:17,040
No.
Hold on, let me get this right.

246
00:13:17,160 --> 00:13:21,920
Tofi Thin on the outside, fat on
the inside, thin inside, thin

247
00:13:21,920 --> 00:13:24,800
outside, fat inside.
Essentially it's a skinny

248
00:13:24,800 --> 00:13:26,960
phenotype.
You're skinny, but you have got

249
00:13:26,960 --> 00:13:29,640
fat around your organs, fat on
the inside.

250
00:13:30,120 --> 00:13:34,200
You may have very low muscle
mass.

251
00:13:35,040 --> 00:13:40,200
You know, muscle is a very, very
important metabolic organ,

252
00:13:40,920 --> 00:13:44,200
really helps us be metabolic
superheroes, you know, muscle

253
00:13:44,200 --> 00:13:46,160
tissue.
So you can be very, very skinny

254
00:13:46,160 --> 00:13:50,320
and metabolically not very well.
You could be suffering with

255
00:13:51,480 --> 00:13:55,720
things like polycystic ovarian
syndrome, you know, which is you

256
00:13:55,720 --> 00:13:59,600
would not visibly necessarily
show any signs.

257
00:13:59,640 --> 00:14:02,280
You know, on the outside, you
don't have to be overweight to

258
00:14:02,280 --> 00:14:05,040
suffer with PCOS.
And yet, you know, it's the

259
00:14:05,040 --> 00:14:09,000
number one cause of unexplained
infertility for women, and it's

260
00:14:09,000 --> 00:14:13,280
tied into metabolic dysfunction
and insulin resistant.

261
00:14:13,280 --> 00:14:17,080
Which is tied into what we're
eating, what we're eating.

262
00:14:17,360 --> 00:14:20,600
So what we're eating can really
be problematic and cause

263
00:14:20,600 --> 00:14:22,480
disease.
I mean, we kind of we know this,

264
00:14:22,480 --> 00:14:26,280
but we don't really grasp it.
Like we don't until we get ill

265
00:14:26,440 --> 00:14:29,200
and then we go, Oh no, shall I
change my diet?

266
00:14:29,200 --> 00:14:31,160
And then you hope, you hope it's
not too late.

267
00:14:31,160 --> 00:14:33,640
So can you rewire your
metabolism?

268
00:14:33,640 --> 00:14:35,320
Can you alter it?
Or do you have it for life?

269
00:14:35,320 --> 00:14:36,560
Like is that you're, you're born
with it.

270
00:14:36,560 --> 00:14:37,760
Oh, she's got a great
metabolism.

271
00:14:38,840 --> 00:14:41,360
Oh, absolutely changes,
absolutely.

272
00:14:41,360 --> 00:14:44,320
We influence this.
We influence it by what we're

273
00:14:44,320 --> 00:14:48,520
eating and how we're moving.
I touched on muscle tissue being

274
00:14:48,520 --> 00:14:51,360
a really, really helpful
metabolic ally for us.

275
00:14:51,920 --> 00:14:56,400
So by incorporating changes to
the way in which we exercise,

276
00:14:56,680 --> 00:15:01,080
focusing on building skeletal
muscle, really important for our

277
00:15:01,080 --> 00:15:04,760
metabolic health.
I preach about it all the time.

278
00:15:05,000 --> 00:15:08,120
You know, whenever I'm working 1
to one or in Group programs,

279
00:15:08,120 --> 00:15:11,200
it's all around, you know, not
just what you eat but how you're

280
00:15:11,200 --> 00:15:15,080
moving your body and that will
be impacting your metabolic

281
00:15:15,080 --> 00:15:18,440
health 100%.
It's not a given.

282
00:15:18,440 --> 00:15:21,040
You know you're not born with it
and that's it.

283
00:15:21,200 --> 00:15:24,720
So let's just clarify this once
and for all, OK?

284
00:15:25,560 --> 00:15:28,520
Why isn't this calorie counting
working?

285
00:15:28,520 --> 00:15:30,880
What is it?
This whole thing about calories?

286
00:15:31,440 --> 00:15:33,960
If you watch all these other
podcasts, this Zoe podcast, this

287
00:15:33,960 --> 00:15:38,080
podcast, that podcast, what?
Let's just settle this right

288
00:15:38,080 --> 00:15:39,480
now.
Yeah, let's settle it.

289
00:15:39,480 --> 00:15:43,080
Let's settle it.
So calories are are accounting

290
00:15:43,080 --> 00:15:46,720
for it like an energetic value
for food.

291
00:15:46,880 --> 00:15:51,320
OK, that's what calories is.
And I suppose if we were a

292
00:15:51,320 --> 00:15:56,480
perfect thermodynamic engine,
you know, calorie model would

293
00:15:56,480 --> 00:16:00,080
work quite well because what you
put in versus what you expend

294
00:16:00,080 --> 00:16:03,520
out, you would say, OK, you
know, there's a, a perfect.

295
00:16:03,520 --> 00:16:08,200
Thermo put in an output it's.
It's fine, but our bodies are so

296
00:16:08,200 --> 00:16:12,600
complicated.
They are dependent upon hormones

297
00:16:12,600 --> 00:16:16,000
that will be influencing
different ways in which energy

298
00:16:16,000 --> 00:16:19,200
is stored versus versus energy
is burnt.

299
00:16:19,600 --> 00:16:21,760
So it's much more complicated
than that.

300
00:16:21,800 --> 00:16:27,200
And if we look at a pure
calorific model, like, I don't

301
00:16:27,200 --> 00:16:31,360
know, like an avocado super
calorific piece of white toast,

302
00:16:31,640 --> 00:16:34,680
hardly any calories to it.
Does that mean that the piece of

303
00:16:34,680 --> 00:16:39,560
white toast is better for you
with a a low fat spread and a 0

304
00:16:39,560 --> 00:16:41,520
sugar jam?
You know, very, very low

305
00:16:41,520 --> 00:16:46,640
calories.
And yet avocado, salmon, eggs

306
00:16:46,960 --> 00:16:50,320
way higher in calories.
But steak, what steak?

307
00:16:50,320 --> 00:16:52,440
Amazing.
What the body will do with the

308
00:16:52,440 --> 00:16:56,400
food is very different from what
it would do with your simple

309
00:16:56,400 --> 00:17:01,000
kind of white toast and jam.
So we've got to think about the

310
00:17:01,600 --> 00:17:04,319
what you're putting on your
plate as information that you're

311
00:17:04,319 --> 00:17:08,240
providing to the body to say,
I'm going to do something with

312
00:17:08,240 --> 00:17:08,920
this.
I'm.

313
00:17:08,920 --> 00:17:12,839
And in the case of if it's just
calories from carbohydrates,

314
00:17:13,400 --> 00:17:16,680
your body will say, MMMM, OK,
we're going to have some

315
00:17:16,760 --> 00:17:20,200
insulin, which is a hormone
that's secreted when we get a

316
00:17:20,200 --> 00:17:22,839
lot of this kind of
carbohydrated foods in the body.

317
00:17:23,520 --> 00:17:27,400
But I want to store that as fat.
So it will store that as fat

318
00:17:27,520 --> 00:17:31,920
rather than, you know, saying,
OK, this is going to be helping

319
00:17:31,920 --> 00:17:34,040
me make skeletal muscle.
This is going to keep me

320
00:17:34,040 --> 00:17:37,280
satiated for.
OK, so so I don't know if you've

321
00:17:37,280 --> 00:17:40,600
heard of Elliot Kipchoge.
So he's like world class

322
00:17:40,600 --> 00:17:42,800
marathon song runner.
Absolute legend.

323
00:17:43,040 --> 00:17:47,680
To our marathon, yes.
So, so he, well, I watched what

324
00:17:47,680 --> 00:17:50,560
he eats on one of those little
documentary things and of course

325
00:17:50,560 --> 00:17:53,400
he has his beans and rice and
all the lovely proteins and

326
00:17:53,400 --> 00:17:56,160
everything he has that late at
night, but actually after his

327
00:17:56,160 --> 00:17:59,880
morning run, actually, no,
before his morning run, before

328
00:17:59,880 --> 00:18:04,280
his morning run, he has a tea
and he has a bit of toast, which

329
00:18:04,280 --> 00:18:07,920
is on this white bread with jam.
He has that.

330
00:18:07,920 --> 00:18:12,480
It's like the the wrong food.
But then he goes for his 15K

331
00:18:12,480 --> 00:18:15,320
run.
So that's utilize it's the

332
00:18:15,320 --> 00:18:17,080
information.
I'm sending you an information

333
00:18:17,080 --> 00:18:19,680
to say we're going to go here,
we're going to burn that, then

334
00:18:19,680 --> 00:18:22,560
we come back and then we have
proper food and then we and then

335
00:18:22,560 --> 00:18:25,280
he's got all this process.
So there is a place for let's

336
00:18:25,280 --> 00:18:28,520
say the naughty food.
I don't know.

337
00:18:28,960 --> 00:18:31,400
We shouldn't kind of demonize
food, really, but.

338
00:18:31,400 --> 00:18:33,480
Sugar's not all that bad, right?
It's not all that.

339
00:18:33,480 --> 00:18:35,680
Bad, That's what I'm saying.
And for him, he's going out,

340
00:18:35,680 --> 00:18:38,040
he's burning it.
He's running burning, you know,

341
00:18:38,120 --> 00:18:41,560
but we don't generally, you
know, we are absolutely.

342
00:18:41,760 --> 00:18:47,080
But we most population will be
eating and sitting, you know,

343
00:18:47,080 --> 00:18:49,720
eating and then commuting in a
car or eating and sitting

344
00:18:49,720 --> 00:18:50,960
behind.
A Yeah, we're not burning it.

345
00:18:50,960 --> 00:18:52,120
We're not burning it.
We're not.

346
00:18:52,120 --> 00:18:56,280
And when we burn it, when we
move our skeletal muscle again,

347
00:18:56,280 --> 00:18:59,120
we're sending signals to say
right, what we've just eaten.

348
00:18:59,360 --> 00:19:01,080
I want that.
I need that.

349
00:19:01,080 --> 00:19:03,560
I want that to be burned.
I want that to be used.

350
00:19:03,560 --> 00:19:09,680
So it's one actually a a really
healthy habit stacking thing

351
00:19:09,680 --> 00:19:12,920
that people can start to do
after eating is just moving

352
00:19:13,000 --> 00:19:14,800
after eating.
Don't sit after eating.

353
00:19:15,080 --> 00:19:18,320
Move, move.
Go for a 15 minute walk, do some

354
00:19:18,520 --> 00:19:22,960
escorts in your kitchen.
You'll be sending messages to

355
00:19:22,960 --> 00:19:26,280
your body to say I've just
eaten, I want to burn that.

356
00:19:26,280 --> 00:19:27,760
Please don't store it.
Yeah, please.

357
00:19:28,480 --> 00:19:30,280
I don't want to store that right
now.

358
00:19:30,560 --> 00:19:32,760
Please don't store it.
Don't store it because you know

359
00:19:32,760 --> 00:19:35,120
what it will be stored as.
It will generally be stored as

360
00:19:35,120 --> 00:19:36,400
fat.
FAT.

361
00:19:36,880 --> 00:19:41,080
Yeah, FAT.
So snacking that's helping us

362
00:19:41,080 --> 00:19:43,080
getting stuck in fat storing
mode.

363
00:19:43,120 --> 00:19:45,600
It's basically the the snacks.
There's biscuits every biscuit.

364
00:19:45,600 --> 00:19:48,000
50 calories. 100 calories.
Yes.

365
00:19:48,320 --> 00:19:53,240
And when we think digestive,
digestive, what are they mainly?

366
00:19:53,240 --> 00:19:57,200
They're mainly carbohydrates,
which is sugar, you know, so the

367
00:19:57,200 --> 00:20:02,040
body, the body doesn't need it.
And I suppose there's a few

368
00:20:02,040 --> 00:20:06,240
different problems to snacking 1
is we're not giving our body a

369
00:20:06,240 --> 00:20:08,280
rest.
We're not giving it any kind of.

370
00:20:08,960 --> 00:20:13,120
Fasted state, micro fasted
states, not talking how like,

371
00:20:13,360 --> 00:20:15,840
you know, 1214 hour of a night
fast.

372
00:20:15,840 --> 00:20:19,960
But going 3-4 hours without
eating is really important for

373
00:20:19,960 --> 00:20:24,120
digestive processors to have a
clean out, to be able to kind of

374
00:20:24,120 --> 00:20:27,440
push things through, to chill,
to push things through, to

375
00:20:27,440 --> 00:20:29,480
metabolize them, to break things
down.

376
00:20:29,720 --> 00:20:33,080
It's really important if we're
constantly grazing or every hour

377
00:20:33,080 --> 00:20:35,040
or so, we're just having another
little something.

378
00:20:36,240 --> 00:20:39,800
You know, it's all of that is
being providing information to

379
00:20:39,800 --> 00:20:42,000
the body.
As I mentioned, it's saying do

380
00:20:42,000 --> 00:20:43,200
something with this, do
something with.

381
00:20:43,200 --> 00:20:45,720
This Yeah, but you know what the
information problem is having

382
00:20:45,720 --> 00:20:47,920
like my husband, he's the, he's
the information problem because

383
00:20:47,920 --> 00:20:50,840
he puts the biscuits, he buys
the crisps, he buys all this

384
00:20:50,840 --> 00:20:53,120
stuff.
He's so like, he loves all that

385
00:20:53,120 --> 00:20:55,400
stuff and it's everywhere.
And then I see the information.

386
00:20:55,400 --> 00:20:57,040
The information is there's
digestives there.

387
00:20:57,040 --> 00:20:59,160
And I can't help but pick one up
because I'm walking past.

388
00:20:59,480 --> 00:21:01,880
It's like, I wouldn't, I just
would not put that in my house

389
00:21:01,880 --> 00:21:03,640
ever.
But it's there.

390
00:21:03,840 --> 00:21:10,000
It's there and you know these
food carbohydrates, they are a

391
00:21:10,200 --> 00:21:13,720
perfect, they've been designed,
you know, the big food companies

392
00:21:13,720 --> 00:21:17,480
design needs to be super
palatable, highly addictive,

393
00:21:17,840 --> 00:21:21,400
perfect mix of in the case of a
crisp, a bit of bit of

394
00:21:21,400 --> 00:21:23,440
carbohydrate, a bit of fat, bit
of salt.

395
00:21:23,840 --> 00:21:26,440
You know, it gets the reward
centre of the brains going.

396
00:21:26,440 --> 00:21:29,320
So addictive and it's known it's
addictive.

397
00:21:29,320 --> 00:21:32,240
You know there is an addiction
to these ultra processed foods,

398
00:21:32,760 --> 00:21:34,760
so the best thing to.
Do is just not have them in the

399
00:21:34,760 --> 00:21:36,200
house?
And replace them.

400
00:21:36,200 --> 00:21:39,320
You know, if you feeling that
you need to pick me up, go for

401
00:21:39,320 --> 00:21:42,880
something with protein and fat.
Go for some nuts, go for some

402
00:21:43,360 --> 00:21:47,160
biltong, you know, dried meat.
Go for something that will

403
00:21:47,160 --> 00:21:51,360
actually provide you with good
building blocks rather than just

404
00:21:51,640 --> 00:21:53,080
sugar.
So another question people

405
00:21:53,120 --> 00:21:55,240
asking this one is about
glucose, but it's not

406
00:21:55,240 --> 00:21:57,520
necessarily for the diabetic,
you know, because obviously if

407
00:21:57,520 --> 00:22:00,080
you have diabetes, the glucose
bugs are very dangerous and it's

408
00:22:00,080 --> 00:22:05,160
just an everyday person is a
glucose spike or too dangerous

409
00:22:05,160 --> 00:22:07,920
or not?
Like how how serious is that?

410
00:22:07,920 --> 00:22:09,800
I mean, you've got these things
that monitor the glucose spike.

411
00:22:09,800 --> 00:22:14,080
Should we be doing that?
Yeah, I, I love encouraging

412
00:22:14,080 --> 00:22:17,520
people to try and continue a
glucose monitor for a couple of

413
00:22:17,520 --> 00:22:22,120
weeks, 4 weeks if you can.
It's a really interesting

414
00:22:22,400 --> 00:22:28,560
individual experiment for people
to do where you're able to see

415
00:22:28,560 --> 00:22:31,320
what your blood sugar levels are
doing after eating different

416
00:22:31,320 --> 00:22:34,200
things after exercise in.
Science.

417
00:22:34,360 --> 00:22:36,400
Science.
It's science, it's great.

418
00:22:37,240 --> 00:22:39,760
OK, I don't become too fixated
on it.

419
00:22:39,840 --> 00:22:42,600
It's perfectly.
It's a normal physiological

420
00:22:42,600 --> 00:22:45,920
response to have a spike after
eating something that.

421
00:22:45,920 --> 00:22:49,440
Contains carbohydrate.
That's normal and we don't want

422
00:22:49,440 --> 00:22:54,080
to fear the glucose spikes.
We do, however, want to make

423
00:22:54,080 --> 00:22:58,560
sure that we have a healthy
climb back down again to a

424
00:22:59,320 --> 00:23:02,160
healthy glucose, blood glucose
range.

425
00:23:02,920 --> 00:23:06,000
So the where we kind of find
these wearables really helpful

426
00:23:06,000 --> 00:23:09,400
is just saying how much time are
we spending in that healthy

427
00:23:09,400 --> 00:23:11,440
range?
Because if we're not, if we're

428
00:23:11,440 --> 00:23:16,360
taking a long time to come back
down into range, that's a sign

429
00:23:16,360 --> 00:23:19,920
that maybe your body isn't using
that glucose very well.

430
00:23:20,560 --> 00:23:23,400
If you've got crashes
afterwards, maybe it's a sign.

431
00:23:23,440 --> 00:23:25,800
So it's actually really extreme
thing.

432
00:23:25,800 --> 00:23:27,960
We want to be just come down
nicely.

433
00:23:28,160 --> 00:23:31,360
So we need the science, we need
the wearable for it, and we want

434
00:23:31,360 --> 00:23:32,840
to know about that, that kind
of.

435
00:23:33,040 --> 00:23:36,160
Super helpful and we're all
individual, you know, super

436
00:23:36,160 --> 00:23:39,720
helpful.
But I do feel that, you know, we

437
00:23:41,240 --> 00:23:45,320
we place quite a lot of emphasis
on tech and on trying to kind of

438
00:23:45,320 --> 00:23:50,880
see, you know, is it helpful?
Like your intuition is probably

439
00:23:50,880 --> 00:23:53,640
quite needy.
Yes, to to to be working quite

440
00:23:53,640 --> 00:23:56,800
well as well.
But I find these CGMS really

441
00:23:57,440 --> 00:23:58,920
interesting.
Self experiment.

442
00:23:58,920 --> 00:24:01,960
Can I tell you something?
So I had so I was diagnosed with

443
00:24:02,000 --> 00:24:06,640
Graves' disease, which is like
an autoimmune hyper hyperthyroid

444
00:24:07,280 --> 00:24:10,160
disease thing, which I'm now in
remission for, thank God.

445
00:24:10,800 --> 00:24:13,600
But the only reason why I found
that was because of the

446
00:24:13,600 --> 00:24:16,520
wearable.
It's because I tracked my

447
00:24:16,520 --> 00:24:22,240
running stats, you know my heart
rate, you know my VO2 Max, which

448
00:24:22,240 --> 00:24:26,320
is how my body processed oxygen,
my running speeds, the paces,

449
00:24:26,600 --> 00:24:29,960
also my weight on the scale and
all that together showed me a

450
00:24:29,960 --> 00:24:33,160
picture that despite very, very
good training, pretty decent

451
00:24:33,160 --> 00:24:34,240
nutrition.
I mean, I want the best in the

452
00:24:34,240 --> 00:24:35,360
world, but I'm also not
terrible.

453
00:24:35,360 --> 00:24:39,240
I don't love sweets and all that
rubbish but but I noticed all

454
00:24:39,240 --> 00:24:41,800
those going down.
So why is my VO2 Max dropping

455
00:24:41,800 --> 00:24:43,800
when I'm training and I'm
training so hard and I thought

456
00:24:44,200 --> 00:24:47,520
I'm just being not training hard
enough and maybe I'm aging and

457
00:24:47,520 --> 00:24:50,040
I'm just supposed to get slower
and all these things.

458
00:24:50,040 --> 00:24:53,240
And of course the intuition, but
there was all sitting saying

459
00:24:53,240 --> 00:24:56,320
something's not quite right.
But really those stats.

460
00:24:56,320 --> 00:24:59,400
And when I went to the doctor,
NHS doctor, it was like, just

461
00:24:59,400 --> 00:25:00,760
stop, stop looking at these
stats.

462
00:25:00,760 --> 00:25:01,760
You're just stressing yourself
out.

463
00:25:01,760 --> 00:25:03,440
It's just stress.
There's nothing wrong with you.

464
00:25:03,720 --> 00:25:06,360
You're so healthy.
Look at you, you can outrun all

465
00:25:06,360 --> 00:25:07,200
of us and all that sort of
thing.

466
00:25:07,200 --> 00:25:08,400
When I shouldn't have actually
been running.

467
00:25:08,840 --> 00:25:13,160
But when I went to my endo, she
said, look, the, the wearable,

468
00:25:13,160 --> 00:25:17,520
it's actually good.
Do monitor because something

469
00:25:17,520 --> 00:25:21,880
like your heart rate is so
important to know what your

470
00:25:21,880 --> 00:25:25,680
regular heart resting heart rate
is and what an abnormal heart

471
00:25:25,680 --> 00:25:27,640
rate is for you.
Like you're saying everyone's

472
00:25:27,640 --> 00:25:29,880
different so there is a place
for it.

473
00:25:29,880 --> 00:25:32,880
I guess medically from what
she's said as well.

474
00:25:32,880 --> 00:25:36,160
We'll be picking up on your
recovery, your stress, and these

475
00:25:36,200 --> 00:25:39,080
are all signals your body is
under some kind of strain,

476
00:25:39,920 --> 00:25:43,360
invisible strain, you know,
invisible strain.

477
00:25:43,360 --> 00:25:46,560
But they are, yeah, they,
they're, it's, it can be very,

478
00:25:46,560 --> 00:25:49,280
very helpful for people just to
monitor totally.

479
00:25:49,280 --> 00:25:52,960
Helpful because also with the
metabolism, you know, with like

480
00:25:52,960 --> 00:25:55,760
your, your running speed, your
body won't give you the muscle.

481
00:25:56,280 --> 00:25:58,240
If there's something wrong with
you, it's not going to be put it

482
00:25:58,240 --> 00:25:59,920
because muscle's expensive for
the body.

483
00:25:59,920 --> 00:26:02,040
So my muscle mass was going down
and things.

484
00:26:02,040 --> 00:26:05,000
And now that I'm in recovery and
I've listen, don't get over it

485
00:26:05,000 --> 00:26:08,320
forever, but basically I, I've,
I've, I'm on the other side now.

486
00:26:08,320 --> 00:26:10,120
You see the muscle mass is
improving.

487
00:26:10,120 --> 00:26:12,480
You see the running speeds are
improving and your body say, OK,

488
00:26:12,480 --> 00:26:14,000
well, I'll give you some more
muscle back.

489
00:26:14,440 --> 00:26:16,920
We'll make that and we'll let
you have a bit more, you know,

490
00:26:17,440 --> 00:26:19,960
the whole running speed comes
back that we'll let you go a

491
00:26:19,960 --> 00:26:22,800
little bit faster now.
And you think, OK, so therefore

492
00:26:22,800 --> 00:26:26,080
I'm on the right track now, but
we don't want to mess that up

493
00:26:26,080 --> 00:26:29,320
with only two coffees and then
go back to those old patterns.

494
00:26:29,320 --> 00:26:32,720
You need to, and a lot of it
comes down to sending your body

495
00:26:32,720 --> 00:26:37,600
safety signals, you know,
through nutrition and you know,

496
00:26:38,920 --> 00:26:40,680
stress plays a role in this as
well.

497
00:26:40,680 --> 00:26:44,840
But sending your body signals by
eating the right things that are

498
00:26:44,840 --> 00:26:49,120
saying I'm good to make thyroid
hormones, I'm good to build

499
00:26:49,120 --> 00:26:51,640
muscle.
Here are your building blocks.

500
00:26:51,680 --> 00:26:54,680
And we don't get the building
blocks through supplementation.

501
00:26:55,080 --> 00:26:57,400
We can, but it's not ideal.
It's not ideal.

502
00:26:57,400 --> 00:27:00,360
You know, you want to be getting
the building blocks, these amino

503
00:27:00,400 --> 00:27:03,160
acids that are essential, these
fats that are essential for

504
00:27:03,160 --> 00:27:07,000
building your hormones, for
making your cells work well in

505
00:27:07,000 --> 00:27:10,520
the body.
All of this comes from the

506
00:27:10,520 --> 00:27:13,280
nutrients that you're putting on
your plate and the way in which

507
00:27:13,280 --> 00:27:15,400
you're digesting them, the way
in which you're eating them.

508
00:27:15,840 --> 00:27:19,960
So it's really, you know, we
kind of take the take the

509
00:27:19,960 --> 00:27:24,280
information from the wearables,
but we, we then have to think

510
00:27:24,280 --> 00:27:28,360
about really, you know, making
sure that our plate is.

511
00:27:28,400 --> 00:27:32,240
Yeah, adjusting and breaking the
old habits and then even someone

512
00:27:32,240 --> 00:27:35,280
like me not going back to to the
bad habits or if you do

513
00:27:35,280 --> 00:27:37,040
temporary to bring yourself back
and go.

514
00:27:37,520 --> 00:27:40,520
I'm going to have the, you know,
protein breakfast tomorrow I

515
00:27:40,520 --> 00:27:43,120
didn't have today.
Tomorrow's a new day.

516
00:27:43,120 --> 00:27:46,480
Tomorrow going to do it and try
and adjust.

517
00:27:46,840 --> 00:27:49,680
Be interesting to know how you
feel throughout the day.

518
00:27:49,680 --> 00:27:54,120
You know, in in not having a
good whether you feel kind of

519
00:27:54,120 --> 00:27:57,480
jittery or if you start to feel
a bit hungry kind of mid

520
00:27:57,480 --> 00:28:00,440
morning, you know, you should be
able to eat breakfast.

521
00:28:00,560 --> 00:28:04,600
What a banana, but you we should
be able to eat breakfast at 7

522
00:28:04,600 --> 00:28:07,520
say and go through till 1.
Yeah, yeah, yeah, you know, and

523
00:28:07,520 --> 00:28:12,000
that's good, 100%.
OK, So what is the healthiest

524
00:28:12,000 --> 00:28:14,200
way to eat?
Because this this whole plant

525
00:28:14,200 --> 00:28:17,520
based thing.
So do we want to eat less meat?

526
00:28:17,680 --> 00:28:20,680
Do we want to eat more meat?
Do we want to eat plant based?

527
00:28:20,680 --> 00:28:22,760
If you want to eat less meat,
what's the healthiest way to eat

528
00:28:22,760 --> 00:28:25,720
less meat?
This whole topic OK, which is a

529
00:28:25,720 --> 00:28:27,080
crazy 1.
You know that and people are

530
00:28:27,080 --> 00:28:30,800
typing it and they want to know
like what are your thoughts on

531
00:28:30,800 --> 00:28:33,800
this plant based and meat?
Good for you, not good for you.

532
00:28:33,800 --> 00:28:37,560
How much?
Yeah, well, I should say I'll

533
00:28:37,560 --> 00:28:39,640
put my bias out straight off,
OK?

534
00:28:39,680 --> 00:28:41,480
I'm an omnivore.
I eat.

535
00:28:41,800 --> 00:28:43,520
I eat everything.
Sing it.

536
00:28:46,600 --> 00:28:48,880
Yeah.
I'm a proud, proud omnivore.

537
00:28:49,160 --> 00:28:56,200
I'm not fearful of meat at all.
Yeah, in In fact, it's very

538
00:28:56,200 --> 00:28:59,800
important.
Very important for me, where I

539
00:28:59,800 --> 00:29:04,280
am in my life.
Perimenopausal woman putting

540
00:29:04,280 --> 00:29:06,560
muscle on.
You know, working for my

541
00:29:06,560 --> 00:29:09,880
longevity.
Keep those iron stores up.

542
00:29:09,880 --> 00:29:12,120
Keep.
Iron keep my B12 up, you know,

543
00:29:12,120 --> 00:29:15,600
really important.
There are some people who I feel

544
00:29:15,600 --> 00:29:19,320
unless it's a very, very well
thought through, well

545
00:29:19,320 --> 00:29:25,200
supplemented plant based diet,
then it's not for everybody.

546
00:29:25,200 --> 00:29:29,600
There are certain demographics
who really do need, you know,

547
00:29:29,600 --> 00:29:33,160
arguably we all need a lot of
these minerals and vitamins that

548
00:29:33,160 --> 00:29:39,480
you find in so beautifully
packaged forms in animal based

549
00:29:39,480 --> 00:29:44,200
foods.
So there are, there are so and

550
00:29:44,200 --> 00:29:49,680
if if somebody is suffering with
anemia for example, you know, I

551
00:29:49,680 --> 00:29:52,600
would say where are you getting
your iron from?

552
00:29:52,600 --> 00:29:55,680
Where are you getting your B12
from if you are following a

553
00:29:55,680 --> 00:30:00,920
plant based diet?
Because we know that accessing

554
00:30:00,920 --> 00:30:04,040
some of these really, really
important nutrients like choline

555
00:30:04,040 --> 00:30:08,080
as well for the brain for
detoxification pathways.

556
00:30:08,400 --> 00:30:10,160
Choline.
Choline, I mean the choline is

557
00:30:10,160 --> 00:30:13,280
abundant in eggs.
You know if somebody's finding a

558
00:30:13,560 --> 00:30:18,120
following a plant based diet and
they're suffering in any kind of

559
00:30:18,120 --> 00:30:22,880
way with fatigue, with heavy
menstrual bleeding maybe.

560
00:30:22,880 --> 00:30:26,360
So you've got iron losses going
on, whether you are suffering

561
00:30:26,360 --> 00:30:32,600
with hormonal fluctuations,
older age, needing good quality

562
00:30:32,600 --> 00:30:35,200
protein.
I would say just think really

563
00:30:35,200 --> 00:30:39,640
carefully about whether plant
based is the right thing for

564
00:30:39,640 --> 00:30:43,480
you.
The brain, the brain needing

565
00:30:43,480 --> 00:30:46,880
omega-3 fats, for example, you
know, and we get them so much

566
00:30:46,880 --> 00:30:50,640
better when we're eating oily
fish rather than eating plant

567
00:30:50,640 --> 00:30:52,960
based sources of these omega-3
fats.

568
00:30:53,800 --> 00:30:57,600
So there are certain
demographics who perhaps a plant

569
00:30:57,600 --> 00:31:01,120
based diet is not ideal for.
That being said, plants I'm all

570
00:31:01,120 --> 00:31:04,520
for, you know, I love my
cruciferous vegetables.

571
00:31:04,520 --> 00:31:07,480
I love a bitter salad.
You know, there's a definite

572
00:31:07,480 --> 00:31:11,680
place for plants, but I think
that sometimes it's to the

573
00:31:11,680 --> 00:31:14,520
detriment of, you know, what are
we missing out on?

574
00:31:15,040 --> 00:31:18,320
And certainly for many people
trying to hit those protein

575
00:31:18,320 --> 00:31:21,160
targets, it's really difficult,
you know, eating sufficient

576
00:31:21,160 --> 00:31:25,640
protein for our brain health,
for our muscle health, for our

577
00:31:25,640 --> 00:31:30,640
overall well-being, It's quite
hard to do if we're not eating

578
00:31:30,680 --> 00:31:31,720
animal.
Sources.

579
00:31:32,440 --> 00:31:34,320
I'm with you.
I love, I love meat.

580
00:31:34,400 --> 00:31:38,080
I couldn't give it up.
So this obsession with eating

581
00:31:38,080 --> 00:31:40,840
clean, is it a good obsession or
not?

582
00:31:42,800 --> 00:31:46,920
That's a great question.
So eating clean, by which we are

583
00:31:46,920 --> 00:31:52,440
meaning eating, Are we meaning
they're just eating more plants?

584
00:31:52,440 --> 00:31:54,360
Or are we meaning eating
organic?

585
00:31:54,400 --> 00:31:56,800
Or are we?
Let's take this from the from

586
00:31:56,800 --> 00:31:59,600
the Internet sphere, OK?
Eating clean.

587
00:31:59,600 --> 00:32:02,280
Eating what?
Who knows what people mean by

588
00:32:02,280 --> 00:32:03,440
eating clean?
I don't know.

589
00:32:03,440 --> 00:32:05,880
Maybe it means just 0 processed
foods.

590
00:32:06,040 --> 00:32:08,320
Maybe it means no sugar.
I actually don't know that's

591
00:32:08,320 --> 00:32:10,560
that's a problem in itself.
I think it is a problem in

592
00:32:10,560 --> 00:32:14,520
itself.
I certainly love the concept of

593
00:32:14,520 --> 00:32:19,040
going back to basics of eating
how whole food, eating whole

594
00:32:19,040 --> 00:32:24,400
food, cooking from scratch,
avoiding packets and barcodes

595
00:32:24,400 --> 00:32:28,240
and boxes and foods that have
got many ingredients.

596
00:32:28,240 --> 00:32:32,200
So there is this concept of
ultra processed foods which are

597
00:32:32,200 --> 00:32:33,800
ubiquitous now in our
environment.

598
00:32:33,800 --> 00:32:37,080
We've struggled to go anywhere
without seeing foods that have

599
00:32:37,080 --> 00:32:41,080
got you look at the label on the
back and half of the ingredients

600
00:32:41,080 --> 00:32:42,520
you won't be able to even
pronounce.

601
00:32:42,520 --> 00:32:46,160
They aren't items that you would
be able to go into your

602
00:32:46,160 --> 00:32:49,120
cupboard, pick out those
ingredients and make whatever it

603
00:32:49,120 --> 00:32:51,400
is that you have found.
Let's be honest, we don't read

604
00:32:51,400 --> 00:32:52,520
those labels.
We.

605
00:32:52,520 --> 00:32:56,440
Don't and we should because I
feel that when we can start to

606
00:32:56,560 --> 00:33:00,360
recognised what are some of
these, these ingredients which

607
00:33:00,360 --> 00:33:03,640
are emulsifiers, they are
preservatives.

608
00:33:03,640 --> 00:33:08,360
There's no place for those in
our well, let me rephrase.

609
00:33:09,440 --> 00:33:14,720
And they have become such a
dominant part of our diet, and

610
00:33:14,720 --> 00:33:20,080
yet they are nutritionally often
devoid of many of the nutrients

611
00:33:20,080 --> 00:33:24,440
that we need to be healthy.
They will have vitamins that

612
00:33:24,440 --> 00:33:27,000
have stripped out of them.
So what are they then?

613
00:33:27,000 --> 00:33:28,760
What What?
What were they just filler

614
00:33:28,760 --> 00:33:30,640
foods?
They're filler foods.

615
00:33:30,640 --> 00:33:35,480
They're convenient.
They are, they are super

616
00:33:35,480 --> 00:33:38,120
palatable.
They're foods that are designed

617
00:33:38,120 --> 00:33:42,720
to, you know, satisfy our
cravings for something that is

618
00:33:42,720 --> 00:33:47,000
going to be, you know, high in
fat, but high in sugar, high in

619
00:33:47,000 --> 00:33:50,640
salt at the same time.
So there are classic, you know,

620
00:33:50,640 --> 00:33:54,760
fast foods, prepared ready meals
that are, you know, easy to

621
00:33:54,760 --> 00:33:57,360
throw in the microwave, heat up
and there you go, you've got a

622
00:33:57,360 --> 00:33:59,960
meal.
And yet they won't have a lot of

623
00:33:59,960 --> 00:34:02,520
the nutrients that we really
need.

624
00:34:02,680 --> 00:34:05,440
Yeah, sorry for interjecting,
but you know, I, I'm in

625
00:34:05,440 --> 00:34:10,280
marketing and it's just so sad
how marketing was utilized to

626
00:34:10,960 --> 00:34:14,880
give us, give people, give the
World Food that's just so awful

627
00:34:14,880 --> 00:34:18,320
for the planet and awful for us.
And the marketing behind it is

628
00:34:18,320 --> 00:34:23,199
so good, which is why I, I
really believe in, you know, as

629
00:34:23,199 --> 00:34:26,880
a marketer, I only want to
market what I believe in.

630
00:34:27,560 --> 00:34:29,560
That it is a, you know, I'll
stand by that.

631
00:34:29,560 --> 00:34:31,280
It's great.
It's a good product.

632
00:34:31,280 --> 00:34:34,520
I don't want to ever market a
ready meal or.

633
00:34:35,760 --> 00:34:38,320
And it's really hard because
they're they're targeting,

634
00:34:38,760 --> 00:34:40,800
they're targeting the
demographics that are very

635
00:34:40,800 --> 00:34:43,040
vulnerable.
Yes, right.

636
00:34:43,120 --> 00:34:46,360
They're targeting with children,
you know, picking for the

637
00:34:46,360 --> 00:34:50,560
breakfast cereal that has got
the plastic trinket in the box

638
00:34:50,560 --> 00:34:53,280
that is going to be a, you know,
an exciting thing to.

639
00:34:53,280 --> 00:34:54,760
Shoot against the law?
Really.

640
00:34:54,760 --> 00:34:58,320
It it really is, it should be.
Do you know to to kind of

641
00:34:58,320 --> 00:35:01,000
acknowledge how addictive these
foods are as well?

642
00:35:01,000 --> 00:35:02,880
Yeah.
Or give us warning labels like

643
00:35:02,880 --> 00:35:05,120
you know, with cigarettes, you
know, you show the throat with

644
00:35:05,240 --> 00:35:08,440
cancer, like why don't you show
colon cancer or show big warning

645
00:35:08,440 --> 00:35:10,800
addictive or you know, could
cause cancer.

646
00:35:10,800 --> 00:35:13,520
Like 70% of people, people
eating this get cancer.

647
00:35:13,520 --> 00:35:14,880
I mean, I don't know if
something like that.

648
00:35:14,880 --> 00:35:18,280
Just warn us, please.
Warn us and taking them away

649
00:35:18,280 --> 00:35:23,240
from vulnerable places, yes,
taking them out of hospitals

650
00:35:23,600 --> 00:35:27,880
where people are there to get
well, whereas the cafeterias in

651
00:35:27,880 --> 00:35:29,960
hospitals are full of these kind
of.

652
00:35:29,960 --> 00:35:31,040
Things, Yeah, shouldn't be
allowed.

653
00:35:31,040 --> 00:35:33,120
It's really simple.
No, shouldn't be allowed.

654
00:35:33,800 --> 00:35:38,440
OK, so there's a lot of, you
know, diets going on that are

655
00:35:38,440 --> 00:35:41,400
out there on the Internet and
influencers talking about them.

656
00:35:41,400 --> 00:35:45,240
Things like keto, you know,
gluten free.

657
00:35:45,440 --> 00:35:47,360
I don't know if you call that
diet dairy free.

658
00:35:47,360 --> 00:35:50,360
So let's start with keto.
Yeah.

659
00:35:50,440 --> 00:35:56,080
Yes or no?
Keto I I love a low carbohydrate

660
00:35:56,080 --> 00:35:58,480
diet.
I think let's distinguish that

661
00:35:58,480 --> 00:36:03,360
from keto because I think that
so the ketogenic diet in its

662
00:36:03,360 --> 00:36:08,680
true sense is, is very, very low
carbohydrate, like 20 grams a

663
00:36:08,680 --> 00:36:10,560
day carbohydrate, very low
carbohydrates.

664
00:36:10,560 --> 00:36:11,960
What?
Does that mean in real terms 20

665
00:36:11,960 --> 00:36:13,080
grams?
Like was it a handful?

666
00:36:13,080 --> 00:36:15,120
Like is it?
If you're following a very

667
00:36:15,120 --> 00:36:19,360
strict ketogenic diet like that
has been used medically for

668
00:36:19,360 --> 00:36:24,560
putting epilepsy treatment.
So you would really need to be

669
00:36:24,560 --> 00:36:27,520
working under the supervision of
somebody who is going to be

670
00:36:27,760 --> 00:36:32,440
measuring food and literally
measuring and checking that the

671
00:36:32,440 --> 00:36:35,480
carbohydrate content doesn't go
above too much and it has to be

672
00:36:35,480 --> 00:36:38,400
very, very high fat and moderate
protein.

673
00:36:38,400 --> 00:36:43,800
That's like your true ketogenic
therapy type diet that's really

674
00:36:43,800 --> 00:36:49,000
used medically for epilepsy
because of the way in which

675
00:36:49,120 --> 00:36:54,880
treatment resistant epilepsy can
people with these this very

676
00:36:54,880 --> 00:37:00,120
difficult condition, their their
brains can respond really well

677
00:37:00,120 --> 00:37:03,440
to ketones and ketones is what
is the end product of a

678
00:37:03,440 --> 00:37:06,280
ketogenic diet.
So it's what the liver will make

679
00:37:06,280 --> 00:37:09,760
as a source of fuel.
OK, so that's what the key to a

680
00:37:09,760 --> 00:37:12,880
strict straight ketogenic diet
is essentially that.

681
00:37:13,280 --> 00:37:20,040
However, keto type food, keto
diets have become very, very

682
00:37:20,040 --> 00:37:23,280
popular and have done for years
and years and years.

683
00:37:23,280 --> 00:37:27,920
You look at the Atkins diet for
example, that was very famous

684
00:37:28,320 --> 00:37:30,880
until the poor gentleman died
and then people were like, well

685
00:37:30,880 --> 00:37:32,880
maybe the Atkins diet isn't so
great after all.

686
00:37:32,880 --> 00:37:36,760
But the Atkins diet as well is a
very low carbohydrate diet.

687
00:37:37,280 --> 00:37:43,240
Not being fearful of eating fat
and good good quality protein in

688
00:37:43,240 --> 00:37:47,840
the diet.
These are all very healthy diets

689
00:37:47,880 --> 00:37:51,960
because of what they're doing to
your blood sugar level.

690
00:37:52,000 --> 00:37:56,840
OK, OK, so by restricting
carbohydrates, by lowering

691
00:37:56,840 --> 00:38:00,240
carbohydrates, especially the
kind of carbohydrates that

692
00:38:00,480 --> 00:38:04,080
haven't got any fibre with them.
So our breads and our rice and

693
00:38:04,080 --> 00:38:06,320
our potatoes.
Yeah, we want the fibre in the

694
00:38:06,320 --> 00:38:08,000
car.
We need, yeah, fibre's OK.

695
00:38:08,760 --> 00:38:14,000
However, when we eating these
kind of foods, we are raising

696
00:38:14,000 --> 00:38:19,040
our blood sugar levels and we
only want about a teaspoon of

697
00:38:19,520 --> 00:38:21,200
sugar in the blood at any one
time.

698
00:38:21,200 --> 00:38:23,440
It's about four or five tabs a
teaspoon.

699
00:38:23,720 --> 00:38:26,000
That's it.
That's your perfect homeostasis

700
00:38:26,000 --> 00:38:27,840
level.
Those builders that ask me for

701
00:38:27,840 --> 00:38:30,280
two heaped teaspoons all the
time, you tell them.

702
00:38:30,720 --> 00:38:33,240
You tell them they're drinking.
But they have several you.

703
00:38:33,360 --> 00:38:35,040
Think about what's then
happening.

704
00:38:35,320 --> 00:38:38,520
So insulin then comes because we
don't want too much sugar in the

705
00:38:38,680 --> 00:38:40,600
bloodstream.
Too much sugar becomes quite

706
00:38:40,600 --> 00:38:45,040
sticky and damages and these to
aging and all kinds of metabolic

707
00:38:45,160 --> 00:38:46,280
chaos.
We'll get to that.

708
00:38:46,320 --> 00:38:50,600
Ageing, we'll get to ageing,
inflammating, so we'll get to

709
00:38:50,600 --> 00:38:52,800
ageing.
But you know, too much sugar in

710
00:38:52,800 --> 00:38:56,960
the blood is, is dangerous.
It's not helpful, it's not

711
00:38:57,320 --> 00:39:00,600
conducive to good health.
So what happens is our body's

712
00:39:00,600 --> 00:39:04,320
really clever and the pancreas
turns on and says, right, well,

713
00:39:04,320 --> 00:39:08,080
let's get insulin to come in,
grab that sugar and tell it to,

714
00:39:08,480 --> 00:39:11,840
you know, be put into cells.
And that's Insulin's job.

715
00:39:12,960 --> 00:39:15,680
Now, over time, when we're
constantly eating foods that are

716
00:39:15,680 --> 00:39:18,600
going to be raising our blood
sugar like we do in these all

717
00:39:18,600 --> 00:39:21,280
these carbohydrates that are
everywhere in our diet, like our

718
00:39:21,280 --> 00:39:25,040
builder with our 2 teaspoons of
tea that we're just sugar

719
00:39:25,040 --> 00:39:28,720
drinking with two teaspoons of
sugar, you know, that sugar gets

720
00:39:28,720 --> 00:39:30,320
into the bloodstream very
quickly.

721
00:39:30,360 --> 00:39:32,920
And Insulin's job is to come and
like, say, right, we need to

722
00:39:32,920 --> 00:39:34,800
deal with this.
Elliot Kipchogi.

723
00:39:35,160 --> 00:39:36,600
He's going to run.
That's fine.

724
00:39:36,880 --> 00:39:37,720
He'll burn it off.
Yeah.

725
00:39:37,720 --> 00:39:40,560
Because you need the the carbs.
If we, if we're not burning it

726
00:39:40,560 --> 00:39:43,400
off, yeah, the body just says
insulin would say like I want

727
00:39:43,400 --> 00:39:45,840
let's just store this as fat.
Yeah, because I was working with

728
00:39:45,840 --> 00:39:47,960
a running coach at one stage and
the coach said, look, you need

729
00:39:47,960 --> 00:39:51,200
to up your carbs because you're
running too far to justify

730
00:39:51,200 --> 00:39:53,120
having so few.
So in my case, when I was

731
00:39:53,120 --> 00:39:56,920
running electrical some longer
distances, you need more carbs,

732
00:39:56,920 --> 00:39:57,440
right?
Yeah.

733
00:39:58,240 --> 00:40:01,040
Yeah, I mean it's A and there,
but there are some who are very

734
00:40:01,040 --> 00:40:05,840
well fat adapted athletes who
run on no carbohydrates, very

735
00:40:05,840 --> 00:40:08,000
low carbohydrates.
They're tapping into fat storage

736
00:40:08,520 --> 00:40:10,320
and that's perhaps a topic for
another day.

737
00:40:10,680 --> 00:40:15,040
But I think that, you know,
going back to the ketogenic diet

738
00:40:15,040 --> 00:40:18,880
and why that's so helpful or a
lower carbohydrate diet is that

739
00:40:19,280 --> 00:40:22,920
what are we doing to our blood
sugar levels when we're lowering

740
00:40:23,040 --> 00:40:26,280
these carbohydrates?
We're lowering our blood sugar

741
00:40:26,280 --> 00:40:29,280
levels.
Not hypoglycemic, we're just

742
00:40:29,280 --> 00:40:33,080
steadying them and we're able
then to lower insulin.

743
00:40:33,400 --> 00:40:36,040
And that is really important
because it's actually insulin

744
00:40:36,040 --> 00:40:40,720
that's associated with so many
diseases of prosperity, these

745
00:40:40,720 --> 00:40:44,560
diseases that we associate with,
you know, diabetes,

746
00:40:44,560 --> 00:40:48,920
cardiovascular disease,
metabolic syndrome, Alzheimer's,

747
00:40:48,920 --> 00:40:50,400
even, you know, all of.
These.

748
00:40:50,440 --> 00:40:54,960
Diseases Cancer Many cancers
associated with elevated insulin

749
00:40:55,200 --> 00:40:57,120
from elevated blood sugar
levels.

750
00:40:57,400 --> 00:41:01,200
So these refined foods, these
these without fibre, let's say

751
00:41:01,200 --> 00:41:06,360
the the sugary ones, they are
genuinely behind disease.

752
00:41:06,360 --> 00:41:10,400
Like in as in scientifically
proven they are.

753
00:41:12,000 --> 00:41:15,240
So when we have these questions,
the headlines, MailOnline, Sun,

754
00:41:15,240 --> 00:41:18,040
whatever it is you're reading,
Telegraph that so many young

755
00:41:18,040 --> 00:41:20,880
people are getting cancer.
Why is it so many young people

756
00:41:20,880 --> 00:41:23,400
getting cancer?
It's these foods.

757
00:41:24,160 --> 00:41:28,480
It it's probably a number of
factors, but you you cannot say

758
00:41:28,480 --> 00:41:30,440
that food has got no impact on
it.

759
00:41:30,440 --> 00:41:35,520
When you look at the diets, you
know, making sure that we are

760
00:41:35,880 --> 00:41:39,320
well, if we look at what are
these people eating, what are

761
00:41:39,320 --> 00:41:44,320
these the people who are being
impacted by these diseases, it's

762
00:41:44,320 --> 00:41:48,360
not only going to be down to
food, but by certain account

763
00:41:49,000 --> 00:41:53,400
nutrition and sugar and excess
glucose and insulin is having a

764
00:41:53,400 --> 00:41:56,080
major role without a doubt.
OK.

765
00:41:56,080 --> 00:42:00,400
So, so OK, fine.
So gluten free, dairy free, just

766
00:42:00,480 --> 00:42:03,000
quickly touching on those two.
Slightly different.

767
00:42:03,240 --> 00:42:07,080
Slightly different.
There are absolutely cases where

768
00:42:07,360 --> 00:42:11,280
people should be avoiding.
Gluten in particular can be very

769
00:42:11,280 --> 00:42:16,640
damaging to the gut.
Given that 7080% of your immune

770
00:42:16,680 --> 00:42:21,800
system resides in the gut, I
always consider whether gluten

771
00:42:21,800 --> 00:42:24,480
is playing a role in any
autoimmune conditions.

772
00:42:25,240 --> 00:42:29,160
Certainly because your immune
system is reside, you want to.

773
00:42:29,440 --> 00:42:31,680
Get.
Tested for that, yeah.

774
00:42:31,680 --> 00:42:34,280
And there is such a thing.
I mean, the celiac disease is at

775
00:42:34,280 --> 00:42:36,000
1 extreme.
That is a, you know you.

776
00:42:36,080 --> 00:42:39,800
Can't have any gluten.
No gluten dangerous, but we have

777
00:42:39,800 --> 00:42:43,040
got non celiac gluten
sensitivity.

778
00:42:43,440 --> 00:42:47,760
OK, so people can genuinely be
very sensitive to gluten and.

779
00:42:47,760 --> 00:42:49,440
Then you bloat.
And we bloat.

780
00:42:49,440 --> 00:42:52,560
Gluten can contribute to leaky
gut, which is a term that's

781
00:42:52,560 --> 00:42:55,880
often used, but essentially
gluten is breaking apart these

782
00:42:55,880 --> 00:42:59,880
tight junctions, these proteins
that are holding your epithelial

783
00:42:59,880 --> 00:43:03,360
cells together, Your cells that
are lining your gut wall can get

784
00:43:03,360 --> 00:43:08,120
damaged by too much gluten.
So avoiding grains containing

785
00:43:08,120 --> 00:43:11,880
gluten can be really beneficial
for a lot of people.

786
00:43:13,440 --> 00:43:19,120
And dairy similar, you know,
dairy people will be often

787
00:43:19,280 --> 00:43:21,800
suffering with either the sugars
that are in milk.

788
00:43:21,800 --> 00:43:26,760
So lactose is different to dairy
proteins, which is casein.

789
00:43:27,160 --> 00:43:30,840
So you can either have an issue
with the protein in the milk or

790
00:43:31,200 --> 00:43:35,720
the lactose sugars in the milk.
However, one way which I love to

791
00:43:35,720 --> 00:43:38,960
encourage people to incorporate
dairy is go for fermented dairy

792
00:43:39,800 --> 00:43:41,760
because the action of
fermenting.

793
00:43:41,760 --> 00:43:46,320
So Kefira for example, or Greek
yogurt, Kefira really helpful,

794
00:43:46,320 --> 00:43:48,960
really beneficial.
And a lot of people who can't

795
00:43:48,960 --> 00:43:52,800
drink milk are fine with Kefira
because the bacteria have

796
00:43:52,800 --> 00:43:55,080
already started to break down
some of those sugars.

797
00:43:55,080 --> 00:43:57,360
They've fermented the sugars.
See, I'm really like, I'm really

798
00:43:57,360 --> 00:43:59,440
grateful to my parents now
because as you're talking about

799
00:43:59,440 --> 00:44:01,520
these things and you know, I
mentioned the oats and things,

800
00:44:01,960 --> 00:44:05,120
this is and, and just normal
foods you cook at home.

801
00:44:05,120 --> 00:44:07,760
You buy the steak, you know, you
have your grains, your beans.

802
00:44:07,760 --> 00:44:09,880
This is the way that I grew up
at home.

803
00:44:09,920 --> 00:44:11,600
You know, my parents just did
that sort of thing.

804
00:44:11,600 --> 00:44:15,240
And I remember going to school
and looking at what other kids

805
00:44:15,240 --> 00:44:17,480
have for lunch, and I would get
jealous because they'd have

806
00:44:17,480 --> 00:44:19,880
like, you know, like Nutella
sandwich on my wagon.

807
00:44:19,880 --> 00:44:21,920
Rail.
Yeah, and they had crisps and I

808
00:44:21,920 --> 00:44:23,640
think, why are my parents so
boring?

809
00:44:23,640 --> 00:44:26,040
They gave me a tomato and they
thought there was a treat.

810
00:44:27,240 --> 00:44:30,200
So but actually I'm so grateful
because it meant that all those

811
00:44:30,200 --> 00:44:33,640
foundational years growing up,
I, you know, had such healthy,

812
00:44:33,640 --> 00:44:36,520
beautiful food and then must
account for something.

813
00:44:36,520 --> 00:44:38,760
If you're growing up with a
nice, you know, I've tried to

814
00:44:38,760 --> 00:44:40,920
give my children the same.
Of course, there's lots of

815
00:44:40,920 --> 00:44:43,920
exposure to things, but in
general, you know, to lay the

816
00:44:43,920 --> 00:44:47,480
foundation of decent food.
Yes, common, common sense food.

817
00:44:47,720 --> 00:44:50,840
Common sense food and I you
know, when I was making packed

818
00:44:50,840 --> 00:44:53,800
lunches, Ditto you know, it was
the thing I would struggle with

819
00:44:53,800 --> 00:44:56,480
the most was the pressure the.
Pressure to have the truth.

820
00:44:56,560 --> 00:44:59,520
From, you know, the little
packets of crisps that go in,

821
00:44:59,800 --> 00:45:02,880
the chocolate that goes in, you
know, these foods, they don't

822
00:45:02,880 --> 00:45:04,840
add any value.
They're not sad, the kids.

823
00:45:05,160 --> 00:45:07,200
They do, and they feel like
they're the one missing out.

824
00:45:07,280 --> 00:45:10,640
I get the cucumber, you know,
great, they're missing out.

825
00:45:10,640 --> 00:45:15,320
But we try, and I try and help
my children, I have two children

826
00:45:15,320 --> 00:45:19,080
as well, and try to help them
understand that food, what

827
00:45:19,080 --> 00:45:22,760
they're putting in their body is
information for the body and we

828
00:45:22,760 --> 00:45:26,760
need to tell the body.
I want to make strong muscles, I

829
00:45:26,760 --> 00:45:30,440
want to have a good firing
brain, I want to be having loads

830
00:45:30,440 --> 00:45:32,400
of energy to run around on my
break time.

831
00:45:32,800 --> 00:45:35,840
You know we won't be doing this
if we're not providing our body

832
00:45:35,840 --> 00:45:38,680
with those building blocks.
Spike in those insulins.

833
00:45:39,640 --> 00:45:43,120
OK, so on the bloating we've
we've touched about because lots

834
00:45:43,120 --> 00:45:44,560
of people bloat.
So one of the questions is why

835
00:45:44,560 --> 00:45:46,360
am I bloated?
But I think we can establish

836
00:45:46,360 --> 00:45:49,080
that you could have a gluten
intolerance.

837
00:45:49,360 --> 00:45:50,840
You could be to check your
bloods.

838
00:45:51,040 --> 00:45:53,920
Yeah, it could be.
Do you know, so many of us are

839
00:45:53,920 --> 00:45:57,480
in a state of fight or flight,
So many of us are stressed.

840
00:45:58,400 --> 00:46:02,840
So many of us eat on the go.
We eat in the car or we eat at

841
00:46:02,840 --> 00:46:07,240
our desk.
And we need to consider how the

842
00:46:07,240 --> 00:46:10,080
body's digestive system is
designed to work.

843
00:46:10,880 --> 00:46:15,440
And when we're eating and we're
stressed, we're not able to

844
00:46:15,720 --> 00:46:18,920
secrete stomach acid.
OK.

845
00:46:19,000 --> 00:46:21,600
And this is, this is so
important.

846
00:46:21,600 --> 00:46:24,360
We think about digestion starts
in the mouth.

847
00:46:24,360 --> 00:46:27,320
We've got a chew for certain,
OK, You can't just inhale your

848
00:46:27,320 --> 00:46:30,320
food, much as my 14 year old
would like to demonstrate, at

849
00:46:30,400 --> 00:46:33,640
meal time, you've got to start
to break down the food.

850
00:46:34,000 --> 00:46:38,680
But only when we have got really
good stomach acid production,

851
00:46:39,120 --> 00:46:43,280
when we're not in a stress
state, we would be able to start

852
00:46:43,360 --> 00:46:48,000
all of those enzymatic processes
of breaking down the food.

853
00:46:48,480 --> 00:46:51,640
Bloating often happens due to
low stomach acid.

854
00:46:51,960 --> 00:46:56,880
So when the food gets into our
small intestine, it's just not

855
00:46:56,880 --> 00:47:00,040
had a very good start up in the
stomach.

856
00:47:00,040 --> 00:47:04,240
You know, digestive juices
haven't started to really flow

857
00:47:05,240 --> 00:47:09,360
and it's like a cascade that
then also doesn't work well a

858
00:47:09,360 --> 00:47:13,600
bit slower down the chain.
If you don't have good stomach

859
00:47:13,600 --> 00:47:17,000
acid production, you won't get
all those messages to say,

860
00:47:17,000 --> 00:47:20,360
right, I now need my enzymes.
I now need, you know, load of

861
00:47:20,360 --> 00:47:24,760
lipases and amylase and.
We never thought about that.

862
00:47:24,800 --> 00:47:27,240
We never thought about.
You know, when we're eating in a

863
00:47:27,240 --> 00:47:29,080
rush, it.
Yeah.

864
00:47:29,080 --> 00:47:32,680
And often it's one of the
simplest things we can do that

865
00:47:32,680 --> 00:47:36,960
has the biggest impact on our
bloating is slowing down

866
00:47:36,960 --> 00:47:39,800
digestive process.
It's so hard to slow down

867
00:47:39,800 --> 00:47:40,360
Nicola.
It's.

868
00:47:40,560 --> 00:47:44,200
Chew your food, slow down, chew
your food well and get.

869
00:47:44,200 --> 00:47:47,280
Sit at the table and have that
meal with the family calmly.

870
00:47:47,280 --> 00:47:50,560
Yeah, have conversations.
Put your knife and fork down

871
00:47:50,560 --> 00:47:53,000
between mouth.
Italian whale Frisco pulls off

872
00:47:53,040 --> 00:47:54,200
it.
Yeah.

873
00:47:54,720 --> 00:47:56,800
Do we need probiotics?
Should we be swallowing those?

874
00:47:58,360 --> 00:48:02,120
Oh, well, that's a great
probiotics have absolutely got

875
00:48:02,440 --> 00:48:08,000
incredible research behind them.
I'm not a fan of broad strain,

876
00:48:08,200 --> 00:48:11,600
you know, like just pop a
probiotic for any kind of

877
00:48:11,600 --> 00:48:14,920
reason, because there's a lot of
research behind particular

878
00:48:14,920 --> 00:48:18,200
strains of probiotics being
really important for different

879
00:48:19,040 --> 00:48:22,280
aspects of health.
So there are, for example,

880
00:48:22,440 --> 00:48:26,160
psychobiotics, which is a new
term that is looked at these

881
00:48:26,200 --> 00:48:32,240
probiotics that directly help
the gut brain access, so are

882
00:48:32,240 --> 00:48:37,240
directly supportive of anxiety,
for example, you know, so I

883
00:48:37,240 --> 00:48:40,200
wouldn't go kind of popping any
old probiotic if you suffer with

884
00:48:40,680 --> 00:48:44,040
anxiety.
I would look at the specific

885
00:48:44,040 --> 00:48:48,560
strains of probiotics that
really we know OK influence.

886
00:48:48,560 --> 00:48:51,280
Shall we go to a nutritionist to
check what we need?

887
00:48:51,280 --> 00:48:54,360
Or shall we, can we go on
ChatGPT and go, which one shall

888
00:48:54,360 --> 00:48:56,400
I take?
You know, what do you recommend?

889
00:48:56,400 --> 00:48:57,640
I mean, I know people are doing
this.

890
00:48:57,640 --> 00:48:59,160
They're saying, you know what
diet do you?

891
00:48:59,160 --> 00:49:01,800
What do you how?
How do we know which one we

892
00:49:01,800 --> 00:49:05,200
need?
So you could ask ChatGPT.

893
00:49:05,640 --> 00:49:08,640
So I'm suffering right now with
anxiety.

894
00:49:09,880 --> 00:49:12,480
These what what I would always
start with food.

895
00:49:13,440 --> 00:49:16,760
You know, what kind of foods are
really going to support me with

896
00:49:16,760 --> 00:49:18,800
this?
And it will, you know, hopefully

897
00:49:18,800 --> 00:49:21,560
give you lots of ideas and then
you can look to see why am I

898
00:49:21,560 --> 00:49:24,160
eating all of these?
You know, how am I?

899
00:49:24,160 --> 00:49:27,440
How am I doing?
You can do stool testing to

900
00:49:27,440 --> 00:49:29,200
actually look at your
microbiome.

901
00:49:30,000 --> 00:49:33,160
But what I always consider it's
a very transient place, the

902
00:49:33,160 --> 00:49:35,480
microbiome, you know, it's
changing all the time.

903
00:49:35,480 --> 00:49:38,440
Changing.
You go on holiday for a week to

904
00:49:38,440 --> 00:49:41,800
France and your microbiome will
be very different from one week

905
00:49:41,800 --> 00:49:44,120
and it.
Affected but also church GPT

906
00:49:44,120 --> 00:49:46,600
still makes mistakes and it's
not going to tailor to you

907
00:49:46,600 --> 00:49:48,840
because it doesn't know your
blood unless you put all your

908
00:49:48,920 --> 00:49:51,760
test results in there.
I have been guilty of using

909
00:49:52,160 --> 00:49:54,960
church GPT for such things
sometimes, but it's interesting,

910
00:49:54,960 --> 00:49:56,840
the analytics, but it makes
mistakes.

911
00:49:57,400 --> 00:49:58,720
So you've got to be careful,
don't you?

912
00:49:58,920 --> 00:50:02,040
Yeah, it would.
And I would, I would look for

913
00:50:02,120 --> 00:50:04,800
reputable types of probiotics as
well.

914
00:50:04,800 --> 00:50:08,240
So you know where you source
your probiotics from.

915
00:50:08,360 --> 00:50:13,200
You know, you want them to
survive the transit of your

916
00:50:13,200 --> 00:50:15,760
stomach acid.
You know, they need to be

917
00:50:15,760 --> 00:50:18,240
enteric coated.
They need to have a coating on

918
00:50:18,240 --> 00:50:20,440
the capsule so that they get to
the gut.

919
00:50:20,440 --> 00:50:22,600
You know, we don't need
probiotics in the stomach.

920
00:50:23,640 --> 00:50:25,840
You know, we need probiotics in
the gut.

921
00:50:26,640 --> 00:50:30,440
So yeah, I seek seek advice from
a professional.

922
00:50:30,880 --> 00:50:32,640
Yes, it's it's probably the way
forward.

923
00:50:32,840 --> 00:50:34,880
OK, let's look at our
environment a little bit.

924
00:50:35,120 --> 00:50:39,880
When we spoke before in our pre
podcast call that we had you

925
00:50:39,880 --> 00:50:43,200
spoke to me about mold.
There is an issue in the UK with

926
00:50:43,200 --> 00:50:44,400
mold.
There's also an issue in these

927
00:50:44,400 --> 00:50:46,800
fancy mansions.
You you heard about Gene Hackman

928
00:50:46,800 --> 00:50:49,320
and all these things with mold
in these in this when it's dry

929
00:50:49,320 --> 00:50:51,880
in LA, I'm like if it was in LA,
if he lived.

930
00:50:51,880 --> 00:50:53,800
I might be wrong, but.
Well, anywhere where you're

931
00:50:53,800 --> 00:50:55,600
having air conditioning,
generally.

932
00:50:56,000 --> 00:50:57,720
Air.
Conditioning, air conditioning,

933
00:50:57,760 --> 00:51:00,520
ducts and, and what have you.
Yeah.

934
00:51:00,520 --> 00:51:03,400
Mould.
Mould is a, an issue that I see

935
00:51:03,400 --> 00:51:09,000
a lot in my clinical practice as
being a major contributor to

936
00:51:09,360 --> 00:51:13,240
illness, to poor health.
And it's not the mould we see.

937
00:51:13,360 --> 00:51:17,960
So when we, when we think about
mould, sometimes we as home

938
00:51:18,000 --> 00:51:20,160
owners can become a bit
embarrassed.

939
00:51:20,200 --> 00:51:24,040
It's not, it's not any sign that
your house is dirty.

940
00:51:24,040 --> 00:51:27,160
We need to kind of take away the
stigma of mould completely.

941
00:51:27,840 --> 00:51:32,280
Mould is often very hidden, OK?
And it's not the mold that we

942
00:51:32,280 --> 00:51:34,200
see that is necessarily the
problem.

943
00:51:35,000 --> 00:51:39,800
So mold creates spores.
So mold most often originates

944
00:51:39,800 --> 00:51:42,960
from water.
So water damage in a building,

945
00:51:43,880 --> 00:51:47,000
mold will make spores, and
spores throw off these

946
00:51:47,000 --> 00:51:51,640
mycotoxins into the environment.
And these are tiny, microscopic,

947
00:51:51,640 --> 00:51:53,600
you know, they're nanometres
inside inhale.

948
00:51:53,600 --> 00:51:55,480
Them or do they go through our
pores or what?

949
00:51:55,680 --> 00:51:59,520
Both so we inhale them so they
get into our respiratory tract,

950
00:51:59,960 --> 00:52:03,360
we ingest them so they get into
our gastrointestinal tract.

951
00:52:03,920 --> 00:52:06,440
They, you know, we, they
penetrate the skin.

952
00:52:06,520 --> 00:52:08,840
So we, we can't get away from
it.

953
00:52:08,840 --> 00:52:10,840
We can't get.
Away from onslaught attack.

954
00:52:10,840 --> 00:52:13,200
It's an onslaught and not
everybody.

955
00:52:13,200 --> 00:52:15,840
You know, when I work with
people that are suffering with

956
00:52:16,360 --> 00:52:21,120
sickness that's tied into
mycotoxin exposure, you could

957
00:52:21,120 --> 00:52:26,640
have a House of 4-5 people and
only one person may be affected,

958
00:52:26,720 --> 00:52:30,120
may have signs that it's
bothering them that their body

959
00:52:30,120 --> 00:52:32,440
isn't able to kick out the
micotoxins.

960
00:52:33,720 --> 00:52:38,240
Well, and this is where I find
the world of nutrigenomics

961
00:52:38,520 --> 00:52:41,800
really interesting.
So your genetics, so how your

962
00:52:41,800 --> 00:52:47,120
genes are working plays a
massive role in helping us

963
00:52:47,120 --> 00:52:52,200
understand why somebody is not
able to cope with a mycotoxin

964
00:52:52,200 --> 00:52:54,280
exposure compared to the next
person.

965
00:52:55,000 --> 00:52:57,800
So it, you know, it's not like
I'm not looking for genetic

966
00:52:57,800 --> 00:53:00,000
mutations.
This is like a little spelling

967
00:53:00,000 --> 00:53:03,480
mistakes that are helping your
genes detoxify.

968
00:53:03,680 --> 00:53:06,600
OK, so detox, a natural detox
from your own genetics.

969
00:53:07,440 --> 00:53:11,200
Helping your genes in
metabolising things in helping

970
00:53:11,200 --> 00:53:16,400
your genes, you know, transport
things around the body like you

971
00:53:16,400 --> 00:53:20,480
know, we're all you're very
unique to your siblings, very

972
00:53:20,480 --> 00:53:23,680
unique to your children.
You know, your blueprint is

973
00:53:24,480 --> 00:53:28,040
absolutely just you and we can
test for this.

974
00:53:28,040 --> 00:53:30,400
And you, when you have these
tests, it's goes with you for

975
00:53:30,400 --> 00:53:32,160
life.
It's a really important, I

976
00:53:32,160 --> 00:53:36,120
think, you know, valuable
insight into how we work.

977
00:53:36,840 --> 00:53:40,680
But why mycotoxins and why mold
will affect some people more

978
00:53:40,680 --> 00:53:46,440
than others is often due to how
they are built, how they work,

979
00:53:47,000 --> 00:53:52,120
and their sensitivities.
So what, what, what areas do

980
00:53:52,120 --> 00:53:54,280
they need more support in than
others?

981
00:53:54,280 --> 00:53:56,960
Why are they more vulnerable
than the next person?

982
00:53:57,360 --> 00:54:01,080
You know, this is the the the
brilliant world of nutritional

983
00:54:01,080 --> 00:54:04,720
therapy really is kind of
looking at exposure, looking at

984
00:54:04,920 --> 00:54:08,480
nutrients to support them, but
looking at genetics, looking at

985
00:54:08,480 --> 00:54:12,560
how they're built, how they.
Are so so the solution would be

986
00:54:12,560 --> 00:54:16,680
obviously to stop the exposure,
but then also heal the body from

987
00:54:16,800 --> 00:54:20,000
detoxify.
Use the right food and and

988
00:54:20,000 --> 00:54:21,720
actually address it and you can
test for this.

989
00:54:21,720 --> 00:54:24,040
So if someone came to you, you
would test for.

990
00:54:24,280 --> 00:54:28,000
Yeah, it's a urinary test that I
use for looking at mycotoxins.

991
00:54:28,000 --> 00:54:29,400
So they're excreted in the
urine.

992
00:54:29,400 --> 00:54:31,840
It's worth doing.
Yeah, it's a really, it's a non

993
00:54:31,840 --> 00:54:34,360
invasive test as well.
So it's a really important test

994
00:54:34,360 --> 00:54:36,800
to do.
And the exposure can be years

995
00:54:36,800 --> 00:54:39,080
ago.
Oh, right, it doesn't have to be

996
00:54:39,080 --> 00:54:42,280
a current exposure.
So mycotoxins, if you don't

997
00:54:42,280 --> 00:54:45,400
eliminate them, they become
trapped in the body.

998
00:54:45,880 --> 00:54:48,680
They become trapped.
They are they, they get

999
00:54:48,680 --> 00:54:51,560
incorporated into fat tissue in
particular.

1000
00:54:52,160 --> 00:54:54,600
So they, yeah, they.
Get those out.

1001
00:54:54,600 --> 00:54:56,440
Get them out.
Terminate that and we.

1002
00:54:56,480 --> 00:54:58,640
Can do it.
You know, we think about how to

1003
00:54:58,640 --> 00:55:01,560
get them out I mean you touched
on a really important point,

1004
00:55:01,560 --> 00:55:03,840
which is you need to get out of
the environment.

1005
00:55:03,840 --> 00:55:07,720
So if the environment that
you're in right now is where

1006
00:55:07,720 --> 00:55:11,920
you've had a water leak or
you've had plasterboard, that

1007
00:55:11,920 --> 00:55:15,200
is, you know you've seen this in
water damage, or if you know

1008
00:55:16,040 --> 00:55:19,360
there's visible signs of behind
posters in student

1009
00:55:19,360 --> 00:55:21,720
accommodation, there's black
mold behind it.

1010
00:55:21,720 --> 00:55:23,640
You know, you get out of the
environment first.

1011
00:55:23,640 --> 00:55:26,000
Get out first and foremost.
You know you need to.

1012
00:55:26,000 --> 00:55:29,520
Go to Nikolai, get a urine test.
And then you test.

1013
00:55:29,520 --> 00:55:31,280
And eliminate that stuff.
Test and you're.

1014
00:55:31,280 --> 00:55:33,440
Going to do something about it.
Food is so helpful.

1015
00:55:33,480 --> 00:55:36,560
Food is really helpful.
You know, it's, we need to make

1016
00:55:36,560 --> 00:55:40,640
sure we've got lots of good
quality fat because it's stored

1017
00:55:40,640 --> 00:55:42,400
in fat.
So we want to make sure that

1018
00:55:42,400 --> 00:55:46,720
we're moving around our fat and
incorporating lovely omega-3

1019
00:55:46,720 --> 00:55:49,520
fats.
Our oily fish in particular

1020
00:55:49,520 --> 00:55:51,120
really helps.
Prevents helps.

1021
00:55:51,200 --> 00:55:55,320
Yeah, and natural binders, you
know, things like kale, flax

1022
00:55:55,320 --> 00:55:58,480
seeds, they're naturally going
to bind to their mycotoxins and

1023
00:55:58,480 --> 00:56:00,000
help with the elimination.
Wow.

1024
00:56:00,680 --> 00:56:02,480
Yeah, we need really good gut
health, so.

1025
00:56:02,760 --> 00:56:04,880
We really.
Need a whole podcast of mold?

1026
00:56:05,240 --> 00:56:07,680
This is, well, this is very
important.

1027
00:56:07,680 --> 00:56:12,200
Yeah, it's really important.
And it's because it's so it's so

1028
00:56:12,200 --> 00:56:16,720
rarely looked at it.
It's quite often that missing

1029
00:56:16,720 --> 00:56:18,280
piece.
If somebody's been suffering

1030
00:56:18,280 --> 00:56:21,880
chronically for a number of
years with fatigue, mental

1031
00:56:21,880 --> 00:56:26,160
health, you know, ADHD as well,
the development of tics,

1032
00:56:26,160 --> 00:56:29,080
suicidal ideation, really low
mood.

1033
00:56:29,080 --> 00:56:32,720
You know a lot of mental health
conditions can be tied to a

1034
00:56:32,720 --> 00:56:34,360
mycotoxin exposure.
You're.

1035
00:56:34,400 --> 00:56:35,920
Kidding me?
It's huge.

1036
00:56:35,960 --> 00:56:40,600
Absolutely huge OK to.
Everyone watching you have any

1037
00:56:40,600 --> 00:56:43,760
of these or anyone you know
suffers from any of the things

1038
00:56:43,760 --> 00:56:46,120
you've just said.
Yeah, go and get a urine test.

1039
00:56:46,120 --> 00:56:48,480
Get a urine test.
They're not expensive to do.

1040
00:56:48,480 --> 00:56:51,480
They're simple to do.
It's a urine test that will look

1041
00:56:51,480 --> 00:56:54,360
for mycotoxins.
I'm happy to, you know, chat to

1042
00:56:54,360 --> 00:56:57,040
anybody who wants to.
Look, we'll leave your details

1043
00:56:57,040 --> 00:57:00,960
in, in the podcast description
so people can can contact you,

1044
00:57:00,960 --> 00:57:03,720
but that is I mean.
Yeah.

1045
00:57:04,080 --> 00:57:06,560
I want.
One, and interestingly, just on

1046
00:57:06,560 --> 00:57:10,280
what, how serious mycotoxins can
because it's under, it's under

1047
00:57:10,280 --> 00:57:14,480
appreciated. the United Nations,
you know, they publish their

1048
00:57:14,480 --> 00:57:17,000
little, you know, if anyone
going out in the field and

1049
00:57:17,000 --> 00:57:20,480
working on dangerous, you know,
dangerous sites, they have a

1050
00:57:20,520 --> 00:57:23,680
little flip chart that kind of
has all the dangerous, dangerous

1051
00:57:23,680 --> 00:57:25,360
like a sphere bus and things
like that.

1052
00:57:25,480 --> 00:57:27,600
Ebola.
Oh yeah, Ebola's right.

1053
00:57:27,640 --> 00:57:31,680
Ebola's like the next one under
Ebola is one of those

1054
00:57:31,680 --> 00:57:34,960
mycotoxins.
No, it's that dangerous to our

1055
00:57:34,960 --> 00:57:35,880
health.
Really.

1056
00:57:35,880 --> 00:57:38,000
It's right there.
Literally under you've got.

1057
00:57:38,000 --> 00:57:39,600
Ebola.
Actually, you've got Ebola.

1058
00:57:40,120 --> 00:57:42,520
So they are.
All over the water like this is

1059
00:57:42,520 --> 00:57:44,920
a global.
Yeah, it's you're published by

1060
00:57:44,920 --> 00:57:49,880
the United Nations so they it's
they are recognised of you know

1061
00:57:49,880 --> 00:57:54,240
there's acratoxin is a main one
that I see aflatoxin.

1062
00:57:54,480 --> 00:57:56,880
There are, there are tons that
are tested.

1063
00:57:56,880 --> 00:57:59,640
The urine tests that I work
with, they test 15 or so of the

1064
00:57:59,640 --> 00:58:02,400
most common.
But yeah, ocritoxen in

1065
00:58:02,400 --> 00:58:06,320
particular is really damaging
to, you know, carcinogenic.

1066
00:58:06,320 --> 00:58:10,160
It's a whole list of things
which is not good for our

1067
00:58:10,160 --> 00:58:13,320
health, but they affect us in
many, many ways.

1068
00:58:13,440 --> 00:58:15,680
And we said we're ingesting
things, we're ingesting, maybe

1069
00:58:15,680 --> 00:58:18,160
we're having too much sugar,
we're having those digestives.

1070
00:58:18,160 --> 00:58:21,160
The packet of crisps comes out,
the Red Bull, whatever it might

1071
00:58:21,160 --> 00:58:24,160
be.
And the mold comes in, inhale

1072
00:58:24,160 --> 00:58:25,960
it.
And it's this combination.

1073
00:58:26,760 --> 00:58:30,720
And then you give someone a
hectic crazy life and and stress

1074
00:58:30,720 --> 00:58:32,880
and all that and it makes
everything worse, like a spiral.

1075
00:58:33,000 --> 00:58:36,000
And I do wonder if I'm seeing
more and more of it now because

1076
00:58:36,000 --> 00:58:39,280
of all of these other things
which are not in place, you

1077
00:58:39,280 --> 00:58:43,160
know, because of the dietary
issues that we've got, because

1078
00:58:43,160 --> 00:58:46,400
our bodies is already maybe
under so much strain.

1079
00:58:47,200 --> 00:58:50,040
You know, we've always lived in
damp environments.

1080
00:58:50,040 --> 00:58:54,000
You know, the UK is a, you know,
loads of trees, it's a damp old

1081
00:58:54,000 --> 00:58:56,760
houses.
But we see so much more

1082
00:58:56,760 --> 00:59:00,920
mycotoxin illness now, maybe
because the pressures that our

1083
00:59:00,920 --> 00:59:04,120
bodies under, you know, like our
detoxification pathways, are

1084
00:59:04,120 --> 00:59:07,280
already choked full.
Pollution.

1085
00:59:07,320 --> 00:59:11,480
Pollution, plastics, you know,
all of these endocrine

1086
00:59:11,480 --> 00:59:14,040
disruptors, things that we're
inhaling, that we're eating,

1087
00:59:14,040 --> 00:59:17,720
that are damaging our hormones,
glyphosates, you know, things

1088
00:59:17,720 --> 00:59:22,760
that we sprayed on our crops,
You know, maybe it's that we're

1089
00:59:22,760 --> 00:59:27,320
just under so much burden now
compared to 20 years ago, you

1090
00:59:27,320 --> 00:59:28,520
know, and that's why we're
seeing so.

1091
00:59:28,520 --> 00:59:31,520
But then we try and eat this,
sorry, then we try and eat this

1092
00:59:31,520 --> 00:59:33,160
food to help us.
And then they've sprayed it.

1093
00:59:33,160 --> 00:59:34,640
They've.
Sprayed it.

1094
00:59:34,640 --> 00:59:37,200
Yeah, they, you know, it's a
it's a big issue.

1095
00:59:37,560 --> 00:59:39,160
It's a big issue.
Eat organic.

1096
00:59:39,160 --> 00:59:42,600
I mean, yeah, I'm trying to find
solutions here in this world.

1097
00:59:42,600 --> 00:59:45,000
Of so certainly so.
Yeah, what can we do?

1098
00:59:45,000 --> 00:59:46,320
Let's just go pause.
So what can we?

1099
00:59:46,360 --> 00:59:48,400
What can we do?
So there is something called the

1100
00:59:48,400 --> 00:59:51,800
Clean 15 and The Dirty dozen
when it comes to environmental

1101
00:59:51,800 --> 00:59:54,720
toxins.
OK, so these are products,

1102
00:59:54,720 --> 00:59:57,160
vegetables and fruit that are
sprayed.

1103
00:59:57,640 --> 01:00:01,960
So the Environmental Working
Group publishes a free guide

1104
01:00:01,960 --> 01:00:06,200
each year they review it.
What are our top 12 foods that

1105
01:00:06,200 --> 01:00:09,440
are most riddled with pesticide
residue?

1106
01:00:09,560 --> 01:00:11,600
OK, that's OK.
I'm not going to be able to

1107
01:00:11,600 --> 01:00:13,760
sound off the top of my head.
Just give us some.

1108
01:00:13,760 --> 01:00:16,720
Some on there will be
strawberries and apples.

1109
01:00:16,720 --> 01:00:19,720
Oh no, stop it, I love.
We love them.

1110
01:00:20,080 --> 01:00:22,760
Just clean them, clean them
before you eat them.

1111
01:00:22,760 --> 01:00:25,040
Wash them really well.
If you can't buy organic, you

1112
01:00:25,040 --> 01:00:27,080
know, not everyone can buy
organic everything.

1113
01:00:27,080 --> 01:00:31,160
I'm not suggesting that we do,
but wash them.

1114
01:00:31,200 --> 01:00:36,560
A simple kind of I get a bowl
and just put water bicarb, you

1115
01:00:36,560 --> 01:00:39,520
know, simple bicarb and a little
bit of vinegar in the water.

1116
01:00:39,520 --> 01:00:41,680
So not just washing in waters
enough you have.

1117
01:00:41,720 --> 01:00:45,400
To no, you need to kind of rub
off, you know, not rub off, but

1118
01:00:45,400 --> 01:00:46,920
just leave.
Them I thought a little 10

1119
01:00:46,920 --> 01:00:50,000
minutes or so suffice like no.
Not going to get rid of

1120
01:00:50,000 --> 01:00:53,000
pesticide residues so yeah, if
you why didn't.

1121
01:00:53,000 --> 01:00:54,760
I meet you earlier to tell me
this information.

1122
01:00:54,760 --> 01:00:56,680
This is this is crazy.
Because I think most.

1123
01:00:56,680 --> 01:00:59,880
People just wash.
Like, yeah, yeah, a bit of

1124
01:00:59,880 --> 01:01:02,840
bicarb, a little bit of lemon
juice or, you know, something to

1125
01:01:02,840 --> 01:01:06,160
activate the little lemon juice.
Just Jeff, lemon juice.

1126
01:01:06,560 --> 01:01:10,280
You get bicarb, put it in the
water, it fizzes a little bit,

1127
01:01:10,280 --> 01:01:12,800
but put your apples in that
water.

1128
01:01:12,800 --> 01:01:15,640
Just leave them for 10 minutes
or so and then drain them on the

1129
01:01:15,640 --> 01:01:17,520
side.
Oh gosh, grow your own if you

1130
01:01:17,520 --> 01:01:21,920
can, if you have the luxury or a
little allotment or garden or.

1131
01:01:21,920 --> 01:01:25,600
Whatever fantastic and find a
friend that grows you know and

1132
01:01:25,600 --> 01:01:28,240
you grow one thing, they grow
another and you share it about.

1133
01:01:29,080 --> 01:01:31,960
Some of these companies that do
like get organic farming and

1134
01:01:31,960 --> 01:01:33,960
they can.
I love my community farm yeah

1135
01:01:33,960 --> 01:01:35,920
community.
I support a community absolutely

1136
01:01:36,040 --> 01:01:38,480
a vegetables so.
That is the way forward.

1137
01:01:38,480 --> 01:01:40,240
Oh, it's just absolutely
horrible.

1138
01:01:40,240 --> 01:01:42,320
And then the pollution, there's
not much you can do about that

1139
01:01:43,640 --> 01:01:47,480
pollution in the streets of the
London and all that stuff.

1140
01:01:47,480 --> 01:01:51,960
So, yeah, so we're basically
bombarded by all this stuff.

1141
01:01:52,120 --> 01:01:54,640
And then we can protect
ourselves to an extent.

1142
01:01:54,680 --> 01:01:56,280
You know, we can eat the right
food.

1143
01:01:56,840 --> 01:01:59,400
We can get our sleep.
We can test.

1144
01:01:59,400 --> 01:02:03,160
We can, if we have been, you
know, attacked by something like

1145
01:02:03,160 --> 01:02:07,040
the molds, we can take
something, eat something to

1146
01:02:07,040 --> 01:02:08,680
eliminate that, right?
So we don't have to.

1147
01:02:08,680 --> 01:02:10,720
It's not all doom and gloom.
There are things that we can

1148
01:02:10,720 --> 01:02:12,720
genuinely do.
We can wear our wearables,

1149
01:02:12,720 --> 01:02:16,000
right.
And we've also spoken about the

1150
01:02:16,000 --> 01:02:20,360
basics of, you know, try and not
eat between these meals.

1151
01:02:20,360 --> 01:02:23,960
Give yourself a break, right?
Try and have the 14 hours have

1152
01:02:23,960 --> 01:02:26,440
the protein breakfast.
Yeah, protein with every meal.

1153
01:02:26,600 --> 01:02:29,040
Yes, eat the Whole Foods.
Is there anything else that that

1154
01:02:29,040 --> 01:02:32,360
we should really know?
Like common sense, you know?

1155
01:02:32,880 --> 01:02:38,640
Common sense I feel, which is
not food related, but it's my

1156
01:02:38,640 --> 01:02:43,240
world related in nutritional
therapy and that is making sure

1157
01:02:43,240 --> 01:02:46,400
we look after our frame our.
Body OK.

1158
01:02:46,400 --> 01:02:51,240
OK, our muscle tissue and our
bones in particular for women.

1159
01:02:51,240 --> 01:02:54,000
But do you know what?
Everybody needs to be doing

1160
01:02:54,000 --> 01:02:55,360
this.
I say in particular women

1161
01:02:55,360 --> 01:03:00,200
because we genuinely, we aren't
the ones that are concerned

1162
01:03:00,200 --> 01:03:05,040
about building muscle tissue,
you know, and I love the mantra

1163
01:03:05,040 --> 01:03:08,640
strong, not skinny.
I think it is so important to

1164
01:03:08,640 --> 01:03:12,920
give those messages out to our,
to our teens, to our

1165
01:03:12,920 --> 01:03:18,720
girlfriends, to our moms.
You know, we need to have good

1166
01:03:19,080 --> 01:03:21,840
muscle tissue.
And after the age of 30, we'll

1167
01:03:21,920 --> 01:03:25,400
we lose it.
It's a really sad use it or lose

1168
01:03:25,400 --> 01:03:29,440
it, lose it or lose it and
muscle tissue is so much more

1169
01:03:29,440 --> 01:03:32,320
than just looking good in the
gym or just looking good in a

1170
01:03:32,320 --> 01:03:33,840
swimming costume or something.
Like that?

1171
01:03:33,880 --> 01:03:35,360
Oh, that helps.
Oh, there, that helps.

1172
01:03:35,600 --> 01:03:38,720
Quite nice.
It's so important for us.

1173
01:03:39,080 --> 01:03:43,680
So not only does it protect our
frame, you know, so muscle

1174
01:03:43,680 --> 01:03:48,080
tissue is constantly going to be
providing signals to the bones

1175
01:03:48,080 --> 01:03:49,680
to grow.
You know, we have a new

1176
01:03:49,680 --> 01:03:52,320
skeleton.
Every 10 years or so we get a

1177
01:03:52,320 --> 01:03:54,760
new skeleton.
Our bone tissue is not inert.

1178
01:03:54,760 --> 01:03:58,760
We are building and breaking.
Down bone they get new skin.

1179
01:03:58,840 --> 01:04:01,280
So you say we.
Get a new skeleton.

1180
01:04:01,400 --> 01:04:04,240
Yeah.
So, but we we only build the

1181
01:04:04,240 --> 01:04:08,800
bone if we're providing signals
to the bone that we need to grow

1182
01:04:08,800 --> 01:04:10,320
it.
And the best signal is from

1183
01:04:10,320 --> 01:04:14,000
muscle tissue pulling, making
little stress on the bone to

1184
01:04:14,000 --> 01:04:16,040
grow.
And that's really important as

1185
01:04:16,040 --> 01:04:20,840
we age, you know, we consider,
you know, what what are the

1186
01:04:20,840 --> 01:04:26,840
risks of ageing is frailty.
It's it's issues related to kind

1187
01:04:26,840 --> 01:04:30,560
of body decline, you know, us
having a fall and breaking a hip

1188
01:04:30,560 --> 01:04:33,760
or a bone.
And then you know, that being

1189
01:04:33,760 --> 01:04:37,280
the downfall, you lose mobility,
you lose the ability to look

1190
01:04:37,280 --> 01:04:40,400
after yourself.
So muscle tissue is really

1191
01:04:40,400 --> 01:04:44,200
important for skeletal health,
but it's also going back, tying

1192
01:04:44,200 --> 01:04:48,880
it back into metabolic health,
like it is a glucose sink.

1193
01:04:49,360 --> 01:04:50,920
So you're eating the
carbohydrates.

1194
01:04:50,920 --> 01:04:54,640
If you've got muscle tissue
there, like Elliot Kipchogi,

1195
01:04:55,120 --> 01:04:57,680
you're going to be using it,
You're going to be taking it in

1196
01:04:57,680 --> 01:05:01,120
and using it and burning it, you
know, So it's really important

1197
01:05:01,120 --> 01:05:03,520
for that.
But also when we think of the

1198
01:05:03,520 --> 01:05:08,240
context of, you know, the way in
which our body gets flooded with

1199
01:05:08,240 --> 01:05:11,520
inflammation, we hear about
inflammation and inflammation.

1200
01:05:11,560 --> 01:05:13,920
It's very, for us, buzzwords, A
buzzword.

1201
01:05:13,920 --> 01:05:15,880
It's a buzz inflammation.
It's inflammation that.

1202
01:05:16,320 --> 01:05:19,120
Because a lot of what we're
doing to our body is causing

1203
01:05:19,120 --> 01:05:23,320
inflammation is like a natural
process, OK, you cut yourself,

1204
01:05:23,320 --> 01:05:25,720
you have inflammation.
It's an immune response that

1205
01:05:25,720 --> 01:05:27,160
comes in.
Healing, so it's good.

1206
01:05:27,680 --> 01:05:30,200
It's good when it can be turned
on, turned off, that's.

1207
01:05:30,200 --> 01:05:32,560
Like you were saying the up and
down not.

1208
01:05:32,760 --> 01:05:36,320
Constant, so constant state of
low grade inflammation that we

1209
01:05:36,320 --> 01:05:40,120
associate with fat tissue that
is going to be secreting

1210
01:05:40,120 --> 01:05:44,000
inflammatory messages around the
body.

1211
01:05:45,040 --> 01:05:49,720
You know, muscle tissue promotes
anti-inflammatory chemical

1212
01:05:49,720 --> 01:05:52,800
messages that kind of counteract
all of this.

1213
01:05:53,160 --> 01:05:57,240
So it's, it's so much more the,
you know, muscle tissue I think

1214
01:05:57,240 --> 01:05:59,240
would be, you know, being
strong.

1215
01:05:59,880 --> 01:06:02,960
For our future is that the tip
really that you can give people

1216
01:06:02,960 --> 01:06:05,560
is really work on your work on
your strength, whether you're a

1217
01:06:05,560 --> 01:06:07,240
man, woman, just work on that
muscle.

1218
01:06:07,240 --> 01:06:09,040
Everyone should be lifting.
Everyone should be.

1219
01:06:09,400 --> 01:06:12,920
Everybody should be lifting,
strength training, resistance

1220
01:06:12,920 --> 01:06:15,600
training, even body weight
exercises.

1221
01:06:15,600 --> 01:06:17,920
You know, if you're new to it,
you know, I'm often asked where,

1222
01:06:17,920 --> 01:06:20,240
where do you even start?
You start with just using body

1223
01:06:20,240 --> 01:06:24,520
weight, body weight exercises,
but just having that as your

1224
01:06:24,840 --> 01:06:27,680
form of self love.
You know, you're looking after

1225
01:06:27,680 --> 01:06:31,280
your body because you're sending
your body these messages that,

1226
01:06:31,480 --> 01:06:34,880
you know, I need my muscle
tissue and I need it for all of

1227
01:06:34,880 --> 01:06:39,440
these really good reasons.
Yeah, that's that's really good.

1228
01:06:39,440 --> 01:06:42,160
And you just, you have to fuel
yourself right as well.

1229
01:06:42,160 --> 01:06:44,040
You know, to build muscle
tissue, you need building

1230
01:06:44,040 --> 01:06:45,880
blocks.
You need protein to do that.

1231
01:06:46,480 --> 01:06:50,960
Definitely.
But I think often we focus a lot

1232
01:06:50,960 --> 01:06:55,280
on the nutrition piece.
And actually incorporating the

1233
01:06:55,280 --> 01:06:59,760
right kind of exercise is really
important as well for, for

1234
01:06:59,760 --> 01:07:03,480
longevity, for being well, for,
for addressing disease.

1235
01:07:03,920 --> 01:07:06,800
You know, most diseases are
associated with inflammation as

1236
01:07:06,800 --> 01:07:08,720
well.
So most issues are going to be

1237
01:07:08,720 --> 01:07:13,560
supported by good muscle tissue.
Yeah, Nicola, I mean, I loved,

1238
01:07:13,560 --> 01:07:16,200
just love this podcast.
Listening to you just have a way

1239
01:07:16,200 --> 01:07:20,080
of explaining things just so, so
nicely.

1240
01:07:20,080 --> 01:07:25,400
So clearly you've just
demystified all this noise, like

1241
01:07:25,400 --> 01:07:28,000
you're saying noise on the
Internet, and just essentialise

1242
01:07:28,000 --> 01:07:29,880
it into what we really should be
doing.

1243
01:07:29,880 --> 01:07:31,920
And thank you so much for your
time.

1244
01:07:31,920 --> 01:07:34,080
Thank you so much for inviting.
It's been really fun.

1245
01:07:34,640 --> 01:07:35,200
Thank you.