目录
Stephanie Moore
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关于肠道菌群、营养与中老年健康管理的对话，整合核心论点、机制解释、实践建议及案例，形成层次分明的知识框架。
**一、 肠道菌群的核心作用：全身健康的 “调控中枢”**
- 核心机制
* 肠道菌群主导全身炎症反应与免疫调节（人体超 70% 的免疫细胞分布于肠道），失衡的菌群会触发慢性炎症，进而诱发关节疼痛、心血管疾病、脑部问题甚至癌症。
* 菌群与大脑功能直接关联：通过调节脑部炎症水平，影响学习能力、记忆力与心理健康，健康的菌群可直接改变大脑化学物质构成。
* 菌群参与能量代谢调控：影响线粒体功能，若菌群失衡，线粒体产能效率下降，表现为疲劳、精力不足、恢复能力减弱。
- 年龄相关性变化
* 年轻人肠道菌群韧性强，不良饮食、睡眠不足的负面影响可快速恢复；随着年龄增长，菌群韧性下降，对健康习惯的依赖性显著提升。
* 中老年人群若忽视菌群健康，易出现慢性疲劳、脑雾、消化紊乱等问题，且这些症状常被误判为 “正常衰老”。
**二、 肠道菌群失衡的典型信号**
分为直接消化信号与全身连锁反应信号两类：
- 消化系统直接表现
* 肠道功能紊乱：便秘、腹泻、餐后腹胀、反酸；
* 消化效率下降：餐后易困倦，食物消化吸收能力减弱。
- 全身系统连锁反应
* 能量代谢问题：慢性疲劳、精力差、运动后恢复缓慢；
* 神经认知问题：脑雾、注意力不集中、记忆力减退；
* 炎症相关问题：关节僵硬疼痛、全身莫名不适。
**三、 肠道健康与炎症管理的饮食策略**
**（一） 核心原则：减少 “炎症触发食物”，优化菌群结构**
- 需控制的食物类型
* 精制碳水与添加糖：白米饭、燕麦奶、精制面包、糕点等，这类食物会引发血糖剧烈波动，既直接诱发炎症，又会破坏肠道菌群平衡；
* 超加工食品：配料表含不明化学添加剂、成分超过 5 种的包装食品，此类食物会杀死有益菌群，促进有害菌繁殖。
- 饮食优化建议
* 目标：每日饮食中80% 为未加工天然食物，减少包装食品摄入；
* 搭配技巧：食用碳水化合物时，需同时搭配蛋白质、优质脂肪与膳食纤维（如燕麦搭配希腊酸奶、坚果、莓果），减缓血糖上升速度，降低炎症风险。
**（二） 蛋白质：中老年健康的 “刚需营养素”**
- 核心重要性
* 蛋白质无体内储备，需每日足量摄入，用于合成肌肉、骨骼、大脑化学物质及酶类；
* 中老年人群消化蛋白质能力下降，实际需求高于年轻人，而非减少；若摄入不足，易引发肌少症、骨质疏松、免疫力下降。
- 实践建议
* 摄入量：建议每日目标 90 克（因人而异，受体型、运动量影响）。参考标准：1 个中等鸡蛋含 6 克蛋白质，1 份标准牛排 / 鸡胸肉含 20-25 克蛋白质；
* 摄入方式：每餐保证足量蛋白质，可 “分层叠加”（如鸡蛋 + 奶酪 + 坚果），避免单次过量摄入；
* 优质来源：动物蛋白（鸡蛋、鱼肉、瘦肉）消化吸收率高；植物蛋白（豆类、种子）需搭配食用；便捷补充可选择单一成分蛋白粉（如有机乳清分离蛋白、骨汤蛋白粉），避免含添加糖的产品。
**四、 中老年肌少症预防与肌肉维护方案**
肌肉流失（肌少症）并非 “不可逆衰老”，需营养 + 运动 + 辅助营养素协同干预：
- 营养基础：足量蛋白质摄入是核心，缺一不可；
- 关键辅助营养素
* 维生素 D：调节肌肉蛋白质合成与免疫功能，多数中老年人存在缺乏，建议通过血液检测确定剂量，目标水平为 120nmol/L（英国标准）或 50ng/mL（美国标准）；
* Omega-3 脂肪酸：抗炎、促进脂肪代谢，建议每周食用 4-5 次富含脂肪的鱼类（沙丁鱼、鲱鱼、野生三文鱼），或每日补充 1000-2000 毫克优质鱼油；
- 运动建议
* 减少长时间有氧运动（易加剧关节负担与炎症），优先选择短时间高强度抗阻训练；
* 核心逻辑：肌肉生长于 “恢复期”，而非训练中，过度训练、缺乏休息反而会加速肌肉流失。
**五、 中老年减脂的核心逻辑：调控胰岛素，而非单纯控热量**
- 核心机制胰岛素是人体主要的 “储脂激素”：血糖升高时，胰岛素分泌增加，将多余糖分转化为脂肪储存；中老年人群胰岛素敏感性下降，更易因血糖波动导致脂肪堆积。
- 实践策略
* 控糖优先于控热量：减少精制碳水与添加糖摄入，避免血糖剧烈波动；
* 搭配饮食结构：每餐以 “蛋白质 + 优质脂肪 + 膳食纤维” 为主，稳定血糖，降低胰岛素分泌；
* 结合运动：抗阻训练提升肌肉量，肌肉是消耗血糖的 “主力军”，可提高胰岛素敏感性。
**六、 个性化健康的关键：拒绝 “一刀切” 饮食方案**
对话中以主讲人个人经历为例，强调饮食方案的个体差异性：
- 主讲人年轻时因坚持纯素食，加之基因无法高效转化植物性营养素（如 β- 胡萝卜素转化为维生素 A、非血红素铁活化），导致 28 岁时患上 2 型糖尿病、肌少症与骨质疏松症；
- 调整为 “类原始人饮食”（增加优质动物蛋白、减少精制碳水）后，健康状况显著改善，相关疾病症状逆转；
- 核心结论：不存在 “适合所有人的饮食”，需根据自身基因、身体反应调整，避免盲目跟风网红饮食方案。
Will Harlow -Over-Fifties Specialist Physio - The Nutrition Mistakes Keeping Over-50s Weak, Tired & Overweight ｜ Nutritionist Stephanie Moore (RJV0BIv8HR0) [2025-10-07]
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Protein, fats, and fiber change
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everything about your metabolism. This
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is the irony of a lowc calorie diet.
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Your body actually reduces metabolic
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function to meet your calorie intake.
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You want to upregulate your metabolic
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fire. Eat more, but burn more, not burn
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less. Blood glucose regulation is
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massively important. That process highly
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inflammatory, highly damaging to blood
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vessels, to brain health, to all sorts
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of things. Now, we know that if we
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support certain aspects of our gut
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microbiome, it will literally change the
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chemistry of our brain.
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>> Many of the people in my audience tell
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me a lot that as they get over the age
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of 50 or 60, some even later, they start
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to notice this drop in energy levels
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that they just can't bounce back from a
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busy day or from exercise.
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>> From a diet and nutrition perspective,
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why might that be?
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>> It's really about metabolic resilience.
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So that ability to b bounce back that we
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see so much in younger people, it's our
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ability to recover and mend that slows
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down. And that really is by definition
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what aging is. So the wear and tear,
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just breathing, never mind exercising,
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the heartbeating creates oxidative
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damage. There is some wear and tear that
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goes on just by living. And our capacity
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to mend from that every night, sleep and
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recovery is so important, is really good
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when we're younger. And as we get older,
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our ability to recover slows down. So
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cumulatively daytoday, we are sort of
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wearing ourselves out because we haven't
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fully restored through the night. And so
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we're sort of on the back foot the next
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day and then the next day and the next
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day. And that is why really over 50, I
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think, is a a good benchmark. We have to
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be more careful about how well we rest
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and recover, what we're putting in our
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bodies, what we're choosing not to put
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in our bodies. And so we're just
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creating a a more conducive environment
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to support those healing mechanisms.
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Otherwise, we do we just get more
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exhausted because we are wearing
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ourselves out more quickly.
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>> That makes sense. And you've just done a
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wonderful training for myself and the
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team today on gut health. And as I was
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watching you speak, I was just wondering
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what got you into this in the first
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place and how are you so passionate
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about it? I think it's great.
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Gut health is extraordinary and um I
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really started getting into the weeds of
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it all back in 2012 when it was still
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quite new. So it was only in 2007 that
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the big research on the gut microbiome
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which is this massive colony of microbes
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that live in the gut. 2007 in America
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was when it all started. So it's very a
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very new science. And what has come out
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of the science over the last couple of
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decades is understanding that the
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microbes that live within us, so these
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are nonhuman species that live inside of
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us and depend on us to feed them
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literally influence all systems in our
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body. So our brain chemistry, our
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metabolism, meaning how we make energy,
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how energetic we feel, how we repair and
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recover, our inflammatory responses, our
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immune responses hugely. So these
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massive systems that make us who we are
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and determine if we're sick, if we're
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healthy, if we're sleeping well, if
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we're recovering well, are largely, but
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not exclusively, influenced by what our
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microbes are doing.
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>> And what our microbes do is influenced
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by how we live and particularly in what
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we eat.
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>> So we are in charge of them.
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>> Yeah. So a lot of people would have
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heard of the gut microbiome. Mhm.
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>> And before you came in, I wasn't 100%
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sure how much of this was truth and how
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much was was fiction.
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>> But you said to us today how strong that
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link is between the gut and the brain,
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but not just the brain, the other
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processes in the body as well.
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>> Can you just tell us a bit about those
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links?
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>> Yeah. So what has come to light really
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in the last few years is this um
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birectional communication system that is
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going on. And so within our digestive
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system, so all in here and particularly
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in your large intestine, live these
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trillions, literally trillions, maybe up
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to 100 trillion microbes. They
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communicate with themselves, but they
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also have a system called cororum
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sensing that allows them to send
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messages around the body. So literally
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up to the brain there is a lot of
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communication
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uh sending nutrients, sending hormones,
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sending chemical messages to regulate
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our brain chemistry. So our mood, our
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capacity to learn, our memory, how
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inflamed our brains are, inflamed brains
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don't work well. Um so our gut microbes
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are responsible largely for that. and
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and all around the body it is the
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microbes are communicating with
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inflammatory responses, immune responses
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with the lungs, with the heart rate. So
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it is staggering and it is therefore
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essential that we take more seriously
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what we are doing to our gut microbes.
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And going back to your first question,
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we have a resilience when we are younger
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where we can kind of get away with it,
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where we are more buoyant and we can
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bounce back and even if we don't eat
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particularly well and we miss a night's
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sleep and we can kind of function the
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next day and manage and get through, we
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lose that tolerance as we get older. And
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so we have to be better at understanding
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the needs of our gut microbiome and what
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we can do quite easily every day to
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ensure that our gut microbiome is
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working optimally. So that then all
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these other systems are taken care of.
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Systems that we used to think we had no
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control over. I mean brain health in
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particular, mental health in particular.
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>> Like how do we manage our mental health?
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It is is such a conundrum and it is such
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a current problem.
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>> Now we know that if we support certain
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aspects of our gut microbiome, it will
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literally change the chemistry of our
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brain.
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>> Yeah, it's just fascinating that link.
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>> So what are some of the signs then that
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someone's gut microbiome is not as
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healthy as it should be? Yeah, good
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question. And there are obvious things
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and not so obvious things. So there are
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many ways that an unhappy digestive
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system will show itself and it's often
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to do with although not exclusively how
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happy the microbes are. So obvious
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things constipation, diarrhea. If
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someone is urgently running to the L,
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particularly first thing in the morning
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or multiple times through the day
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>> and this starts to affect people's
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lives, particularly as they get older,
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they won't go out and be social. And we
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know that that has a huge consequence to
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mental health and general health if you
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are very isolated and getting lonely.
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But if people have uh urgent bowels,
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diarrhea, uncontrolled bowels, they're
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not going to go out and not know where a
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toilet is. So they stop going out. They
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stop uh accepting invitations. That's
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changing their world. So urgent bowels,
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constipation, another real big problem
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with the older generations. And that can
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be solved pretty readily. But that's a
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really key sign that there is something
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very off with your gut microbiome
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>> and your general digestive function. So
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bowel habits then bloating particularly
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if you get bloated or feeling sort of
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pressure building up and your belly
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expanding after a meal something is
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going on. There is something off there
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balance-wise often. Um burping reflux
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feeling very tired after eating is a
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common one. um having sort of general
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sense of fatigue and malaise and brain
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fog after food can be a sign that you've
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got the wrong microbes in the wrong
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place. So, lots of very localized
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issues,
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>> but then more general issues like brain
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fog, like cravings,
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um just feeling a bit off and
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energy-wise, things like chronic fatigue
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and being constantly tired, that can be
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a sign that your gut microbiome isn't
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working because they are so involved
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with the regulation of our metabolic
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function. meaning our energy production.
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>> And if we want to go a bit gnarly, uh
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the mitochondria, which are the energy
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producing systems within our cells. So
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if we got good mitochondrial function,
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we feel energetic, we're energized, it
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makes us feel youthful, we recover well
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from exercise.
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>> If our gut microbiome is off, there are
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problems within the digestive system.
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Then that can cause the the
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mitochondria, which make our energy to
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slow down, and then we start to feel
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generally tired. We're generally less
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resilient. We are just more run down.
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>> Yeah. It's really interesting hearing
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you talk about that because some of
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those symptoms, so the tiredness, the
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brain fog, the difficulty getting out to
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exercise, a lot of those symptoms are
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things that people just associate with
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aging,
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>> getting older. Yeah.
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>> Yeah. And so what you're saying is
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someone who is feeling all of those
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things, it might not just be due to
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their age. It might have it might be the
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gut microbiome could be
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>> Yeah. Absolutely. Because we all know
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people who are very elderly and very
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spritly and very energetic and you know
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different demographics around the world
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we see people aging really well. Why?
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What is it about them that allows them
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to age well where many western um people
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do not age so well? It it's not a given
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that as we get older we slow down and
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become more decrepit. I mean I guess at
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some point we all do but it doesn't
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certainly in our 50s and 60s we
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shouldn't be feeling like old people. We
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should be able to push ourselves
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physically and mentally and be
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resilient. And if we're not able to do
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that, if one can't do that, then looking
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at and supporting gut microbial function
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is a very good place to start because it
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has that ripple effect throughout the
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whole body. It's a very useful place to
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start rather than just symptom managing
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because that's not getting to the root
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cause of what's going on. Why I love
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working with the gut microbiome is
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almost irrespective of symptoms. I don't
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necessarily even have to know the whole
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history of it. If I can optimize your
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gut function, the body's pretty good at
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sorting itself out. The body has a
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phenomenal capacity to self-heal. We
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have so many mechanisms in place to sort
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out problems.
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>> The gut microbiome is one of the master
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controllers of sorting out problems, but
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it's got to be healthy and it's got to
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be balanced.
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>> Yeah, I love that. and um you know not
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just chalking things down to uh aging
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and saying well do you know what these
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are symptoms to be managed now but
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actually looking for the root cause.
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>> Yeah absolutely.
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>> One of the um one of the other symptoms
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that people often um have especially as
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they get you know past the age of 60 65
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is joint pain, joint stiffness
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>> and maybe inflammation. They feel just
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like the joints are generally inflamed.
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Can you talk about how gut issues could
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have a link to these symptoms?
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>> Yeah, inflammation is a huge subject and
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it is increasingly being understood to
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be probably one of the prime causes of
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almost every chronic disease be it joint
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pain just general stiffness and
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tiredness to heart disease to brain
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issues all sorts even cancer. So
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inflammatory responses are phenomenal
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and we should be able to trigger
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inflammatory responses when we're
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fighting an infection or we have an
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injury, but constant or what we call
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chronic inflammation is a huge problem
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and very commonly manifests as joints
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that just feel stiff and creaky and are
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less able to recover from exercise and
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and muscle stiffness and all of these
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classic signs of when people feel
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they're getting older. So the gut
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microbes, I'll try and keep this simple.
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The gut microbes communicate very
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directly with our immune system. Over
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70%, some people say 80% of our immune
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cells. So our immune system, the vast
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majority of our immune system lies
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alongside our digestive system. So if
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your digestive system and your
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microbiome within your digestive system
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is off, it's out of balance, it is full
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of nasty stuff instead of good stuff,
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that triggers an immune response that
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then triggers an inflammatory response.
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And that manifests in different ways
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with different people. And it very
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commonly manifests as an overreaction,
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an immune response within the muscles or
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within the joints causing damage or
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causing excess inflammation. So your
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body's kind of on fire. Inflammation is
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kind of the body being on fire for too
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long, hence damage and not enough
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recovery.
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>> And so calming the inflammatory response
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by managing the gut microbiome and its
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communication with the immune system is
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fundamental to be having a nuanced and
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intelligent inflammatory response. So in
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we get inflamed when we need it, but
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most of the time the immune system just
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waiting in weight and not not over being
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overreactive. So inflammation management
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via the gut is hugely important and
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relatively easy to manage and then it
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means your body heals so much better.
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>> So what would you suggest people do if
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um if they want to manage these kinds of
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symptoms?
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>> Uh well first of all get rid of the
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inflammatory foods and they're
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inflammatory foods for a couple of
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reasons. It might be certain foods which
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upset blood sugar which is hugely
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inflammatory throughout the whole body
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and we can go into that in more detail
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if you want. Management of blood glucose
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is profoundly important for your mental
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health, your neurological health, your
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immune health, everything health.
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>> Um, and too much blood sugar for too
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long is highly inflammatory. Plus, too
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much sugar. So, we're talking about
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sugary foods and we're talking about
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refined starches as well. So, lots of
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bread, pasta, rice, potatoes, but more
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than that, it's the ultrarocessed foods,
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the packaged foods which are going to be
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full of chemicals and full of um sugars
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and processed starches.
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They not only have this disruptive
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effect on blood sugar which is then
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inflammatory, they also have a very
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detrimental effect on our gut
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microbiome. They literally kill off our
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good gut microbes and they facilitate
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the growth of what we call pathogens or
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nasty microbes that then changes the
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balance of the gut microbiome that then
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changes the information that the gut
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microbiome is giving off.
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>> And so then that's having an effect
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around the body in in many different
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ways. So cleaning up the diet, I mean
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it's not news. It's not really anything
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very sexy or um groundbreaking. It's
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about eating less rubbish, eating less
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packaged foods, looking at the
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ingredient list on the back, not just on
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the at the marketing on the front of a
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packet. And if there are words you can't
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pronounce because they're so
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chemicalized, you just haven't got a
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clue what they are. If the ingredients
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include things that you would never have
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in your cupboard at home because it's
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just so weird and wonderful. If they're
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more than five ingredients, I tend to
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say on the back of a packet,
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>> just don't have it. And try and opt not
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exclusively. I do try and encourage
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people to have around 80% unpackaged
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foods in their diet. And then there's
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always a bit of room to indulge in
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things that you really fancy. But if you
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are going for fewer highly processed,
401
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highly refined foods almost by
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definition, you will be better feeding
403
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your gut microbes and you will be
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calming inflammation in your body. So,
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as as a very basic starting point, just
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have less of the packaged stuff, more
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real food.
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>> That's great advice. I was saying to you
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just before we hit record on the cameras
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that from a selfish point of view, if
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you looked at my diet,
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>> you might say, “Oh, you know, it's a
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pretty good diet from to the to sort of
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untrained eye, if you like.”
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>> Yeah, we would hope so, Will.
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>> Yeah. But if you look at some of those
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foods, many of those came up in our
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training today as actually being hidden
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causes of these big spikes in blood
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sugar. So like your oats, your oat milk,
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white rice,
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>> all these things that aren't necessarily
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your bad foods.
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00:15:28,079 –> 00:15:31,199
>> Yeah. Still having an effect. Talk to
425
00:15:31,199 –> 00:15:32,480
that a little bit.
426
00:15:32,480 –> 00:15:34,399
>> Yeah. And and there is nuance. And this
427
00:15:34,399 –> 00:15:36,079
is what's really hard with human
428
00:15:36,079 –> 00:15:38,480
nutrition because people like sort of
429
00:15:38,480 –> 00:15:40,399
black and white. They like absolutes.
430
00:15:40,399 –> 00:15:42,880
They like easy easy headers
431
00:15:42,880 –> 00:15:44,800
>> and everybody is a bit different. So I
432
00:15:44,800 –> 00:15:47,040
just want to caveat that. And if one is
433
00:15:47,040 –> 00:15:49,680
having some potatoes or rice or pasta or
434
00:15:49,680 –> 00:15:52,399
bread, it's not disastrous
435
00:15:52,399 –> 00:15:53,920
until it is.
436
00:15:53,920 –> 00:15:55,680
>> So for someone like me with a history of
437
00:15:55,680 –> 00:15:58,560
type two diabetes where I am very prone
438
00:15:58,560 –> 00:16:01,040
to poor blood sugar regulation and I
439
00:16:01,040 –> 00:16:04,320
know that just through accident, through
440
00:16:04,320 –> 00:16:06,160
trying to eat those kinds of foods and
441
00:16:06,160 –> 00:16:08,720
really struggling.
442
00:16:08,720 –> 00:16:10,480
My tolerance is very low of
443
00:16:10,480 –> 00:16:13,440
carbohydrates whether it's whole oats or
444
00:16:13,440 –> 00:16:16,000
rice or seemingly good wholesome foods
445
00:16:16,000 –> 00:16:18,480
whereas you might be different younger
446
00:16:18,480 –> 00:16:21,759
male bigger muscle mass. So it there is
447
00:16:21,759 –> 00:16:24,240
nuance here. However, my general
448
00:16:24,240 –> 00:16:26,240
recommendation and especially as we get
449
00:16:26,240 –> 00:16:28,560
older because we get less tolerant of
450
00:16:28,560 –> 00:16:30,880
these foods that disrupt blood sugar is
451
00:16:30,880 –> 00:16:33,839
that if one wants um starchy starchy
452
00:16:33,839 –> 00:16:35,600
foods like potatoes or rice or bread or
453
00:16:35,600 –> 00:16:37,600
pasta,
454
00:16:37,600 –> 00:16:40,480
to have less of it, to always have a
455
00:16:40,480 –> 00:16:43,040
protein present because protein slows
456
00:16:43,040 –> 00:16:44,959
down the release of those starchy foods
457
00:16:44,959 –> 00:16:46,880
as sugar in your blood. To have some
458
00:16:46,880 –> 00:16:48,480
good fats present because that again
459
00:16:48,480 –> 00:16:50,399
keeps a lid on the blood sugar and to
460
00:16:50,399 –> 00:16:52,160
have lots of fiber richch foods. So
461
00:16:52,160 –> 00:16:54,000
plant-based foods that haven't been
462
00:16:54,000 –> 00:16:56,480
highly processed, which again create a
463
00:16:56,480 –> 00:16:58,560
sort of softening effect of any foods
464
00:16:58,560 –> 00:17:01,120
that disregulate blood sugar. So I class
465
00:17:01,120 –> 00:17:03,519
them as GPS foods to make it easy. The
466
00:17:03,519 –> 00:17:05,520
foods that I personally choose to have
467
00:17:05,520 –> 00:17:07,280
very few of and I mentioned to you and
468
00:17:07,280 –> 00:17:09,360
you're like oats, so oat milk really.
469
00:17:09,360 –> 00:17:13,600
Um, so GPS foods covers grains,
470
00:17:13,600 –> 00:17:17,600
wheat, rice, corn, um, oats, grains,
471
00:17:17,600 –> 00:17:19,120
potatoes, particularly large white
472
00:17:19,120 –> 00:17:21,039
potatoes, and particularly if they've
473
00:17:21,039 –> 00:17:23,120
been mashed or cooked for a long time
474
00:17:23,120 –> 00:17:25,360
like a jacket potato or made into
475
00:17:25,360 –> 00:17:28,000
crisps, lots of processing, more easily
476
00:17:28,000 –> 00:17:30,000
digested into sugar. So grains,
477
00:17:30,000 –> 00:17:31,840
potatoes, and sweet tasting foods. So
478
00:17:31,840 –> 00:17:33,840
sugary foods and artificially sweetened
479
00:17:33,840 –> 00:17:36,480
foods. So going back to grains, if for
480
00:17:36,480 –> 00:17:39,440
example you're eating big old whole
481
00:17:39,440 –> 00:17:42,320
porridge oats and you're adding lots of
482
00:17:42,320 –> 00:17:44,160
other ingredients into that bowl,
483
00:17:44,160 –> 00:17:46,400
probably fine. If you're having a packet
484
00:17:46,400 –> 00:17:48,480
of instant oats, highly highly
485
00:17:48,480 –> 00:17:50,240
processed, they're mushed up really
486
00:17:50,240 –> 00:17:52,240
really soft so that they cook really
487
00:17:52,240 –> 00:17:54,880
quickly um and they've been precooked
488
00:17:54,880 –> 00:17:56,160
and then you're just sticking them in
489
00:17:56,160 –> 00:17:57,520
the microwave with a bit of water or
490
00:17:57,520 –> 00:18:01,120
skim milk. the bolus the most that most
491
00:18:01,120 –> 00:18:03,600
of that meal is just oats that is going
492
00:18:03,600 –> 00:18:05,679
to metabolize very quickly into sugar in
493
00:18:05,679 –> 00:18:06,559
your blood.
494
00:18:06,559 –> 00:18:08,480
>> Nothing to slow it down.
495
00:18:08,480 –> 00:18:09,679
>> So now your blood sugar is going to
496
00:18:09,679 –> 00:18:12,080
spike. That in itself is an inflammatory
497
00:18:12,080 –> 00:18:14,000
process. Then your body has to make lots
498
00:18:14,000 –> 00:18:15,520
of insulin to bring that blood sugar
499
00:18:15,520 –> 00:18:17,760
back down because high insulin is sorry
500
00:18:17,760 –> 00:18:19,760
high blood sugar is so dangerous. So
501
00:18:19,760 –> 00:18:21,039
your body wants to get rid of it. So it
502
00:18:21,039 –> 00:18:23,280
sends in lots of insulin. Now your blood
503
00:18:23,280 –> 00:18:24,640
sugar crashes because of all the
504
00:18:24,640 –> 00:18:26,640
insulin. Insulin's moved the sugar out
505
00:18:26,640 –> 00:18:29,039
of your bloodstream into your fat cells.
506
00:18:29,039 –> 00:18:31,679
Now you're hungry, cranky, want more
507
00:18:31,679 –> 00:18:34,799
food. Now you're looking for a banana
508
00:18:34,799 –> 00:18:36,400
sandwich, whatever. Now blood sugar
509
00:18:36,400 –> 00:18:38,400
shoots up again. Now insulin comes in.
510
00:18:38,400 –> 00:18:42,000
Now you crash again. That process highly
511
00:18:42,000 –> 00:18:44,320
inflammatory, highly damaging to blood
512
00:18:44,320 –> 00:18:46,880
vessels, to brain health, to all sorts
513
00:18:46,880 –> 00:18:48,559
of things.
514
00:18:48,559 –> 00:18:51,600
So my general recommendations are to
515
00:18:51,600 –> 00:18:54,880
stick to foods or plates of food,
516
00:18:54,880 –> 00:18:57,280
combinations of food that have minimal
517
00:18:57,280 –> 00:18:59,840
impact. So you will always almost always
518
00:18:59,840 –> 00:19:01,919
have some blood sugar increase when
519
00:19:01,919 –> 00:19:04,480
you're eating something. So minimize
520
00:19:04,480 –> 00:19:06,640
that by having protein present, by
521
00:19:06,640 –> 00:19:08,559
having fiber richch foods present, by
522
00:19:08,559 –> 00:19:10,799
having some good fats, be it avocado,
523
00:19:10,799 –> 00:19:13,760
nuts, seeds, you know, Greek yogurt,
524
00:19:13,760 –> 00:19:16,640
olive oil. And then that sort of balance
525
00:19:16,640 –> 00:19:18,160
of a meal means that if you're having
526
00:19:18,160 –> 00:19:19,919
potatoes or bread or pasta or rice or
527
00:19:19,919 –> 00:19:22,559
oats, oats with berries and Greek yogurt
528
00:19:22,559 –> 00:19:24,640
and coconut flakes and nuts and seeds,
529
00:19:24,640 –> 00:19:26,000
the oats are just going to have a little
530
00:19:26,000 –> 00:19:29,600
blip and not this crazy up and down.
531
00:19:29,600 –> 00:19:31,280
>> That in itself changes everything about
532
00:19:31,280 –> 00:19:32,880
your physiology and it changes
533
00:19:32,880 –> 00:19:34,080
everything about how you will get
534
00:19:34,080 –> 00:19:35,760
through the day, how hungry you'll be
535
00:19:35,760 –> 00:19:37,520
through the day, how you will sleep that
536
00:19:37,520 –> 00:19:39,919
night. It changes so much. So blood
537
00:19:39,919 –> 00:19:42,160
glucose regulation is massively
538
00:19:42,160 –> 00:19:42,880
important. It
539
00:19:42,880 –> 00:19:44,799
>> is so fascinating. is something I'm only
540
00:19:44,799 –> 00:19:47,520
just kind of starting to understand
541
00:19:47,520 –> 00:19:50,720
>> is that it isn't just what you eat, it's
542
00:19:50,720 –> 00:19:53,039
>> how you pair it as well.
543
00:19:53,039 –> 00:19:54,799
>> So, you're saying that if I just ate
544
00:19:54,799 –> 00:19:56,799
that bowl of oats, that would have a
545
00:19:56,799 –> 00:19:58,240
completely different effect on my blood
546
00:19:58,240 –> 00:20:00,880
sugar than if I combined it with
547
00:20:00,880 –> 00:20:02,720
>> other healthy things or protein.
548
00:20:02,720 –> 00:20:04,799
>> Yeah. Yeah. Entirely. And this is very
549
00:20:04,799 –> 00:20:07,120
well documented. This is
550
00:20:07,120 –> 00:20:09,120
>> true for everybody. There it's just a
551
00:20:09,120 –> 00:20:10,799
matter of degree. So, it's more
552
00:20:10,799 –> 00:20:12,640
important to me because of my type of
553
00:20:12,640 –> 00:20:14,480
physiology, but it will still benefit
554
00:20:14,480 –> 00:20:16,880
you to not do that to yourself.
555
00:20:16,880 –> 00:20:18,960
>> Um, it's really interesting with protein
556
00:20:18,960 –> 00:20:20,799
and protein has become, excuse the pun,
557
00:20:20,799 –> 00:20:23,039
a bit of a hot potato at the moment. Um,
558
00:20:23,039 –> 00:20:25,760
particularly for sort of permenopausal
559
00:20:25,760 –> 00:20:28,720
and menopausal women. Um, and this is
560
00:20:28,720 –> 00:20:31,919
true of aging people generally that our
561
00:20:31,919 –> 00:20:34,640
capacity to
562
00:20:34,640 –> 00:20:37,440
digest protein. So, I'm sure your
563
00:20:37,440 –> 00:20:39,120
audience are aware, but just to recap
564
00:20:39,120 –> 00:20:40,400
quickly. So protein, you have your
565
00:20:40,400 –> 00:20:42,080
animal protein, so your meat, your fish,
566
00:20:42,080 –> 00:20:45,039
your eggs, dairy foods, and then
567
00:20:45,039 –> 00:20:46,880
plant-based proteins, harder to digest
568
00:20:46,880 –> 00:20:48,400
in general, but a little bit of protein
569
00:20:48,400 –> 00:20:51,039
in nuts and seeds, beans and lentils,
570
00:20:51,039 –> 00:20:54,320
um, soy. So protein-based foods, all
571
00:20:54,320 –> 00:20:56,880
very important. The body uses protein in
572
00:20:56,880 –> 00:20:59,520
so many different ways. We often think
573
00:20:59,520 –> 00:21:01,600
about it for muscle and bone and muscle
574
00:21:01,600 –> 00:21:03,280
in particular,
575
00:21:03,280 –> 00:21:05,760
>> yet protein is used to make all of our
576
00:21:05,760 –> 00:21:08,320
brain chemicals, all of our enzymes. I
577
00:21:08,320 –> 00:21:10,640
mean it does so many jobs but we don't
578
00:21:10,640 –> 00:21:13,679
store protein. We we don't hold on to it
579
00:21:13,679 –> 00:21:16,159
in the way we store fat in body fat and
580
00:21:16,159 –> 00:21:18,159
we store quite a lot of glucose in our
581
00:21:18,159 –> 00:21:20,320
liver and in our muscles. We have no
582
00:21:20,320 –> 00:21:21,760
reserves of protein
583
00:21:21,760 –> 00:21:24,080
>> and yet protein is required every single
584
00:21:24,080 –> 00:21:26,159
second of every single day irrespective
585
00:21:26,159 –> 00:21:28,480
of exercise levels.
586
00:21:28,480 –> 00:21:30,480
>> So if we're not storing it but we need
587
00:21:30,480 –> 00:21:32,640
it every day. What does that tell you?
588
00:21:32,640 –> 00:21:36,799
We have to eat it every day. And uh as
589
00:21:36,799 –> 00:21:38,960
we get older, we get less good at
590
00:21:38,960 –> 00:21:40,880
digesting it. So breaking it down and
591
00:21:40,880 –> 00:21:42,000
absorbing it.
592
00:21:42,000 –> 00:21:44,320
>> Then de facto, we have to eat more of
593
00:21:44,320 –> 00:21:46,559
it. And yet what do people do as they
594
00:21:46,559 –> 00:21:48,080
get older? They eat smaller meals. And
595
00:21:48,080 –> 00:21:50,240
they certainly eat less red meat because
596
00:21:50,240 –> 00:21:52,159
god forbid you eat red meat and push
597
00:21:52,159 –> 00:21:53,120
your cholesterol up.
598
00:21:53,120 –> 00:21:54,400
>> Yeah.
599
00:21:54,400 –> 00:21:55,760
>> It's complicated.
600
00:21:55,760 –> 00:21:56,640
>> Yeah.
601
00:21:56,640 –> 00:21:58,400
>> But the answer is not to be eating less
602
00:21:58,400 –> 00:22:00,320
protein. It's to be eating more protein.
603
00:22:00,320 –> 00:22:02,559
Then that stabilizes blood sugar. And in
604
00:22:02,559 –> 00:22:04,159
particular, if you get some protein in
605
00:22:04,159 –> 00:22:05,840
in the morning or for your first meal of
606
00:22:05,840 –> 00:22:08,400
the day, that changes the trajectory of
607
00:22:08,400 –> 00:22:10,400
your blood sugar, of your energy
608
00:22:10,400 –> 00:22:12,159
production, so your metabolism, your
609
00:22:12,159 –> 00:22:14,480
muscle response, everything about how
610
00:22:14,480 –> 00:22:16,799
you feel through the the rest of the day
611
00:22:16,799 –> 00:22:18,720
c can be dictated by what you're eating
612
00:22:18,720 –> 00:22:20,400
in that first meal. And if you're just
613
00:22:20,400 –> 00:22:22,960
having those fastreleased carbs, your
614
00:22:22,960 –> 00:22:27,120
oats, your milk, that that um that surge
615
00:22:27,120 –> 00:22:29,679
and then that crash changes then how
616
00:22:29,679 –> 00:22:31,200
you're going to manage food for the rest
617
00:22:31,200 –> 00:22:32,320
of the day.
618
00:22:32,320 –> 00:22:35,760
>> Protein has a very strong signaling
619
00:22:35,760 –> 00:22:38,159
response within the body. So we have all
620
00:22:38,159 –> 00:22:40,880
these sensors, not calorie sensors. We
621
00:22:40,880 –> 00:22:42,880
do not have a calorie sensor, but we
622
00:22:42,880 –> 00:22:46,799
have a nutrient sensor. And when we hit
623
00:22:46,799 –> 00:22:49,360
our protein requirement, then there are
624
00:22:49,360 –> 00:22:51,200
a whole ton of hormones that kick in to
625
00:22:51,200 –> 00:22:53,760
say, “We're done. Stop.” And you really
626
00:22:53,760 –> 00:22:55,440
like, if you have a great steak and a
627
00:22:55,440 –> 00:22:57,600
whole bunch of veggies, lovely salad, at
628
00:22:57,600 –> 00:22:59,760
some point you just know you're done.
629
00:22:59,760 –> 00:23:01,520
However delicious, you just don't want
630
00:23:01,520 –> 00:23:03,280
to eat anymore.
631
00:23:03,280 –> 00:23:05,440
>> It is so nutrientdense, a meal like
632
00:23:05,440 –> 00:23:07,280
that. Eggs are great as well. Eggs are
633
00:23:07,280 –> 00:23:08,799
very easily absorbed as well from a
634
00:23:08,799 –> 00:23:10,240
protein point of view. So, a really
635
00:23:10,240 –> 00:23:12,159
nourishing meal, there gets a point
636
00:23:12,159 –> 00:23:14,640
where you're done. If you're eating a
637
00:23:14,640 –> 00:23:16,480
very nutrient poor meal or where you're
638
00:23:16,480 –> 00:23:18,480
particularly lacking in protein, you
639
00:23:18,480 –> 00:23:20,720
have to eat a huge amount before you get
640
00:23:20,720 –> 00:23:22,080
the sense that you're done. And that's
641
00:23:22,080 –> 00:23:23,919
just because your physical stretch
642
00:23:23,919 –> 00:23:25,679
factor in your stomach is really pushed
643
00:23:25,679 –> 00:23:26,400
to the limits.
644
00:23:26,400 –> 00:23:27,120
>> Yeah.
645
00:23:27,120 –> 00:23:28,880
>> But you haven't satisfied your nutrient
646
00:23:28,880 –> 00:23:30,559
sensors and you haven't satisfied your
647
00:23:30,559 –> 00:23:32,880
protein sensor. So then people tend to
648
00:23:32,880 –> 00:23:35,520
overeat or they're all just a bit hungry
649
00:23:35,520 –> 00:23:37,280
like just fancy like I'm not really
650
00:23:37,280 –> 00:23:38,880
hungry but I just fancy something. What
651
00:23:38,880 –> 00:23:40,799
do I fancy? And that's when people start
652
00:23:40,799 –> 00:23:43,840
grazing and nibbling and overeating just
653
00:23:43,840 –> 00:23:45,440
this and this and this. Their bodies
654
00:23:45,440 –> 00:23:47,200
said, “Please give me some protein. Just
655
00:23:47,200 –> 00:23:48,799
eat protein and then then I'll tell you
656
00:23:48,799 –> 00:23:49,679
to stop.”
657
00:23:49,679 –> 00:23:51,120
>> But people don't get that because
658
00:23:51,120 –> 00:23:52,640
they're not meeting that adequate
659
00:23:52,640 –> 00:23:54,080
protein hit particularly first thing in
660
00:23:54,080 –> 00:23:54,559
the morning.
661
00:23:54,559 –> 00:23:56,159
>> So you're saying first meal of the day,
662
00:23:56,159 –> 00:23:56,559
yeah,
663
00:23:56,559 –> 00:23:58,559
>> high protein, really important.
664
00:23:58,559 –> 00:23:59,840
>> And then
665
00:23:59,840 –> 00:24:01,440
>> let's stick on the topic of protein for
666
00:24:01,440 –> 00:24:03,600
a bit because this is so so important.
667
00:24:03,600 –> 00:24:06,640
>> So let's just start off with re general
668
00:24:06,640 –> 00:24:08,240
recommendations. First of all, let's
669
00:24:08,240 –> 00:24:09,919
keep it really simple. How much protein
670
00:24:09,919 –> 00:24:11,440
should people actually be eating? There
671
00:24:11,440 –> 00:24:13,360
seems to be different figures quoted
672
00:24:13,360 –> 00:24:14,400
everywhere online.
673
00:24:14,400 –> 00:24:14,799
>> Yes.
674
00:24:14,799 –> 00:24:16,480
>> What do you think?
675
00:24:16,480 –> 00:24:18,559
>> I'm always a little bit cautious to make
676
00:24:18,559 –> 00:24:20,559
general recommendations. And also, I
677
00:24:20,559 –> 00:24:22,480
don't think many people if I say, which
678
00:24:22,480 –> 00:24:24,640
I'm going to say, let's aim for 90 grams
679
00:24:24,640 –> 00:24:26,240
a day. I'm not sure that means anything
680
00:24:26,240 –> 00:24:28,480
to to a lot of people. So, let's put
681
00:24:28,480 –> 00:24:30,480
that into context. So 90 grams is quite
682
00:24:30,480 –> 00:24:33,600
a useful measure because everybody is
683
00:24:33,600 –> 00:24:35,600
going to be different depending on their
684
00:24:35,600 –> 00:24:37,120
size, their muscle capacity, their
685
00:24:37,120 –> 00:24:39,840
exercise, lots of things. But 90 is a
686
00:24:39,840 –> 00:24:42,240
good goal. Few people hit that. Put that
687
00:24:42,240 –> 00:24:44,960
into context. A medium-sized egg is six
688
00:24:44,960 –> 00:24:46,480
grams of protein.
689
00:24:46,480 –> 00:24:48,000
>> That's a heck of a lot of eggs you're
690
00:24:48,000 –> 00:24:49,840
going to need to eat to hit your 90
691
00:24:49,840 –> 00:24:51,279
grams. So of course you're going to
692
00:24:51,279 –> 00:24:52,559
spread it through your meals. Two or
693
00:24:52,559 –> 00:24:55,760
three meals a day probably. Um, a decent
694
00:24:55,760 –> 00:24:58,640
size sort of standard size steak, piece
695
00:24:58,640 –> 00:25:00,799
of fish, chicken breast gives you
696
00:25:00,799 –> 00:25:02,480
somewhere between 20 and 25 grams of
697
00:25:02,480 –> 00:25:04,559
protein. So, you can see that if you're
698
00:25:04,559 –> 00:25:05,840
eating three meals a day, you have to
699
00:25:05,840 –> 00:25:07,679
have a serious hit of protein at every
700
00:25:07,679 –> 00:25:09,679
meal to be getting even close to 90
701
00:25:09,679 –> 00:25:10,720
grams.
702
00:25:10,720 –> 00:25:12,960
>> If you do that, you are going to feel
703
00:25:12,960 –> 00:25:15,520
very satisfied and not get slumps in
704
00:25:15,520 –> 00:25:17,919
between meals, not be looking for that
705
00:25:17,919 –> 00:25:19,600
sort of sugar hit at 3 or 4 in the
706
00:25:19,600 –> 00:25:21,279
afternoon. Um, you're going to have a
707
00:25:21,279 –> 00:25:23,200
very nice stable blood sugar. So you'll
708
00:25:23,200 –> 00:25:25,120
eat and then keep going nice and steady
709
00:25:25,120 –> 00:25:27,039
energy-wise. Eat and then keep going and
710
00:25:27,039 –> 00:25:28,480
not crash.
711
00:25:28,480 –> 00:25:31,279
>> So if we say roughly 90 grams as a sort
712
00:25:31,279 –> 00:25:34,159
of average for most people probably over
713
00:25:34,159 –> 00:25:37,039
the age of 50 or 60, um yeah, that's
714
00:25:37,039 –> 00:25:38,960
going to be a serious three egg omelette
715
00:25:38,960 –> 00:25:40,240
with a nice bit of cottage cheese in
716
00:25:40,240 –> 00:25:41,840
there or a lovely bit of cheddar cheese
717
00:25:41,840 –> 00:25:43,919
and a nice salad with some avocado and
718
00:25:43,919 –> 00:25:46,240
some olive oil and some nuts and seeds
719
00:25:46,240 –> 00:25:49,120
on top. And and parmesan's great because
720
00:25:49,120 –> 00:25:51,279
it's very high in protein. And you just
721
00:25:51,279 –> 00:25:52,720
add in, you sort of layer up your
722
00:25:52,720 –> 00:25:53,919
protein. Rather than thinking you have
723
00:25:53,919 –> 00:25:55,919
to have a massive great big steak to hit
724
00:25:55,919 –> 00:25:58,400
your 30 or 40 grams per meal, you can
725
00:25:58,400 –> 00:26:00,000
just layer it up with different types of
726
00:26:00,000 –> 00:26:01,120
protein.
727
00:26:01,120 –> 00:26:02,880
>> But it does seem to be a huge game
728
00:26:02,880 –> 00:26:06,640
changer for um people as they age who
729
00:26:06,640 –> 00:26:09,600
are just not getting pleasure out of
730
00:26:09,600 –> 00:26:11,520
food and they're not really ever feeling
731
00:26:11,520 –> 00:26:13,520
like they're they're satisfied and their
732
00:26:13,520 –> 00:26:14,880
bodies are getting weaker and they're
733
00:26:14,880 –> 00:26:16,559
getting more frail. We've got to be more
734
00:26:16,559 –> 00:26:18,960
conscientious about hitting those those
735
00:26:18,960 –> 00:26:20,159
major food groups.
736
00:26:20,159 –> 00:26:21,840
>> Yeah. So, what you're saying really is
737
00:26:21,840 –> 00:26:24,159
that as we age, we don't actually need
738
00:26:24,159 –> 00:26:26,320
less protein, even though our appetite
739
00:26:26,320 –> 00:26:27,840
sometimes goes down, right?
740
00:26:27,840 –> 00:26:28,720
>> We need more.
741
00:26:28,720 –> 00:26:31,520
>> We do need more. We don't synthesize it.
742
00:26:31,520 –> 00:26:32,320
Yes. Okay.
743
00:26:32,320 –> 00:26:32,720
>> Yes.
744
00:26:32,720 –> 00:26:35,039
>> And when you eat your protein as part of
745
00:26:35,039 –> 00:26:39,279
a as part of your diet, is it better to
746
00:26:39,279 –> 00:26:41,840
separate it into smaller hits or is it
747
00:26:41,840 –> 00:26:43,520
equivalent if you just ate as much
748
00:26:43,520 –> 00:26:45,279
protein as you could in one meal? Yeah.
749
00:26:45,279 –> 00:26:47,360
Well, it is self-limiting because you
750
00:26:47,360 –> 00:26:49,600
can't I mean really hitting 4550 grams
751
00:26:49,600 –> 00:26:52,000
in a meal is tough going. It's a really
752
00:26:52,000 –> 00:26:54,080
big meal. Um and there are tricks to
753
00:26:54,080 –> 00:26:57,919
help with the digestive systems capacity
754
00:26:57,919 –> 00:27:00,480
to make most use of that protein. So we
755
00:27:00,480 –> 00:27:02,559
can we can expedite that. We can make it
756
00:27:02,559 –> 00:27:05,279
work better. Um
757
00:27:05,279 –> 00:27:07,840
so because of sheer capacity and also
758
00:27:07,840 –> 00:27:09,679
enjoyment and realistically yet
759
00:27:09,679 –> 00:27:13,360
spreading it out the actual quantifiable
760
00:27:13,360 –> 00:27:15,919
evidence is in debate at the moment. So
761
00:27:15,919 –> 00:27:17,360
for a long time and certainly when I
762
00:27:17,360 –> 00:27:19,360
first trained in nutritional medicine it
763
00:27:19,360 –> 00:27:21,120
was it was considered that anything over
764
00:27:21,120 –> 00:27:22,960
30 grams in a meal was wasted. You just
765
00:27:22,960 –> 00:27:24,159
couldn't synthesize it. You just
766
00:27:24,159 –> 00:27:25,520
couldn't absorb it. Now people are
767
00:27:25,520 –> 00:27:26,960
saying that's absolute rubbish. The more
768
00:27:26,960 –> 00:27:29,279
you eat the more you absorb end of which
769
00:27:29,279 –> 00:27:31,520
makes more sense. um it's just that then
770
00:27:31,520 –> 00:27:33,120
you get so full up you don't continue
771
00:27:33,120 –> 00:27:34,159
eating it.
772
00:27:34,159 –> 00:27:36,080
>> So I don't know the answer to that but I
773
00:27:36,080 –> 00:27:38,880
would say to certainly be aiming for 30
774
00:27:38,880 –> 00:27:41,120
grams in a meal is is a good starting
775
00:27:41,120 –> 00:27:42,799
point and if you can comfortably eat
776
00:27:42,799 –> 00:27:44,159
more I just don't want people to
777
00:27:44,159 –> 00:27:46,480
gratuitously been sort of chewing down
778
00:27:46,480 –> 00:27:48,799
on a T-bone steak and then forcing more
779
00:27:48,799 –> 00:27:51,440
and more down. Um and that is where and
780
00:27:51,440 –> 00:27:53,520
we we talked about it earlier before we
781
00:27:53,520 –> 00:27:56,000
started filming using protein powders. I
782
00:27:56,000 –> 00:27:57,760
feel slightly uncomfortable recommending
783
00:27:57,760 –> 00:27:59,520
them because in one breath I'm saying
784
00:27:59,520 –> 00:28:02,640
eat real food that looks like food and
785
00:28:02,640 –> 00:28:04,080
then I'm saying eat a protein powder
786
00:28:04,080 –> 00:28:06,240
which by definition is processed.
787
00:28:06,240 –> 00:28:08,159
>> However, for the convenience of people
788
00:28:08,159 –> 00:28:10,799
with busy lives who maybe don't
789
00:28:10,799 –> 00:28:13,279
comfortably eat a big steak or in the
790
00:28:13,279 –> 00:28:14,799
morning they're rushed and they just
791
00:28:14,799 –> 00:28:16,320
want to get that protein in and don't
792
00:28:16,320 –> 00:28:18,640
know how. Protein powders are great
793
00:28:18,640 –> 00:28:20,880
because they'll dissolve in a coffee or
794
00:28:20,880 –> 00:28:23,120
mix into yogurt or blend up in a
795
00:28:23,120 –> 00:28:25,440
smoothie effortlessly and you can get 20
796
00:28:25,440 –> 00:28:27,840
30 grams without even trying. And
797
00:28:27,840 –> 00:28:29,600
because it has that long-lasting effect
798
00:28:29,600 –> 00:28:31,120
for the rest of the day,
799
00:28:31,120 –> 00:28:33,360
>> I think that's a very valuable tool. And
800
00:28:33,360 –> 00:28:34,720
there are great protein powders and
801
00:28:34,720 –> 00:28:36,240
there are rubbish protein powders. So if
802
00:28:36,240 –> 00:28:37,919
you make a better choice with that, a
803
00:28:37,919 –> 00:28:40,559
one ingredient protein powder, then then
804
00:28:40,559 –> 00:28:41,760
I think there's some real benefit.
805
00:28:41,760 –> 00:28:43,279
>> Yeah. So look for one ingredients.
806
00:28:43,279 –> 00:28:44,320
Anything else people should look for
807
00:28:44,320 –> 00:28:45,840
when they're trying to choose a protein
808
00:28:45,840 –> 00:28:48,720
powder? Um I generally recommend either
809
00:28:48,720 –> 00:28:51,600
a an ideally organic because of the way
810
00:28:51,600 –> 00:28:53,200
we produce dairy in this country an
811
00:28:53,200 –> 00:28:55,679
organic whey isolate and that word
812
00:28:55,679 –> 00:28:57,279
isolate is quite important because of
813
00:28:57,279 –> 00:28:59,039
the structure of the whey protein. So
814
00:28:59,039 –> 00:29:02,880
it's why the whey protein from dairy and
815
00:29:02,880 –> 00:29:05,520
that is especially useful for people who
816
00:29:05,520 –> 00:29:07,760
are wanting to maintain muscle mass or
817
00:29:07,760 –> 00:29:09,360
build muscle mass because we know it
818
00:29:09,360 –> 00:29:11,039
synthesizes into the muscles really
819
00:29:11,039 –> 00:29:13,200
well. So post-workout or during a
820
00:29:13,200 –> 00:29:15,919
workout, a whey based protein smoothie
821
00:29:15,919 –> 00:29:18,399
is really really good and generally very
822
00:29:18,399 –> 00:29:20,080
easy to digest. It's quite gentle on
823
00:29:20,080 –> 00:29:22,159
digestion whereas other types of dairy
824
00:29:22,159 –> 00:29:23,840
forms of dairy can be quite difficult to
825
00:29:23,840 –> 00:29:24,559
digest.
826
00:29:24,559 –> 00:29:27,279
>> So a whey isolate is nice if it's got a
827
00:29:27,279 –> 00:29:28,960
little vanilla flavoring or sometimes
828
00:29:28,960 –> 00:29:32,080
they put some dark cacao so powder in.
829
00:29:32,080 –> 00:29:33,840
Fine. But it's all the sugars and all
830
00:29:33,840 –> 00:29:36,159
the added nutrients and it tends to just
831
00:29:36,159 –> 00:29:38,960
detract from the quality of protein. Um
832
00:29:38,960 –> 00:29:43,200
I'm a I'm a big fan of um bone broth and
833
00:29:43,200 –> 00:29:45,679
dehydrated bone broth being a bone broth
834
00:29:45,679 –> 00:29:47,600
powder. So it's a complete protein. It's
835
00:29:47,600 –> 00:29:49,360
very balanced protein. It's very easily
836
00:29:49,360 –> 00:29:51,279
metabolized. It has some unique
837
00:29:51,279 –> 00:29:54,880
qualities as in it's um gut healing
838
00:29:54,880 –> 00:29:56,720
properties and really nice balance of
839
00:29:56,720 –> 00:29:59,760
amino acids and yeah that's you can get
840
00:29:59,760 –> 00:30:01,520
flavorless bone broth powder and so then
841
00:30:01,520 –> 00:30:02,640
that just goes in you don't know it's
842
00:30:02,640 –> 00:30:05,200
there. Dissolves easily and it's really
843
00:30:05,200 –> 00:30:06,000
really useful.
844
00:30:06,000 –> 00:30:07,679
>> Yeah that that's great advice. And with
845
00:30:07,679 –> 00:30:10,080
the uh whey protein isolate as well.
846
00:30:10,080 –> 00:30:11,520
That was a game changer for me
847
00:30:11,520 –> 00:30:12,399
personally.
848
00:30:12,399 –> 00:30:13,919
>> I was having quite a lot of gut trouble
849
00:30:13,919 –> 00:30:15,919
with whey protein concentrate.
850
00:30:15,919 –> 00:30:16,480
>> Ah yeah.
851
00:30:16,480 –> 00:30:18,640
>> And obviously the cheapest stuff is
852
00:30:18,640 –> 00:30:20,640
always concentrate. And if you buy the
853
00:30:20,640 –> 00:30:23,200
bars that's always concentrate.
854
00:30:23,200 –> 00:30:25,360
>> I just couldn't work out why I was
855
00:30:25,360 –> 00:30:27,360
getting all of these gut issues after
856
00:30:27,360 –> 00:30:29,360
going to the gym. Like after going to
857
00:30:29,360 –> 00:30:31,200
the gym, I'd have a protein shake and I
858
00:30:31,200 –> 00:30:32,720
realized, oh, it's just these powders.
859
00:30:32,720 –> 00:30:33,600
They don't suit me.
860
00:30:33,600 –> 00:30:35,840
>> Yeah. Um but someone just suggested
861
00:30:35,840 –> 00:30:38,000
switch to isolate and completely went
862
00:30:38,000 –> 00:30:39,520
away. It was totally fine
863
00:30:39,520 –> 00:30:41,039
>> because it's quite it's quite an
864
00:30:41,039 –> 00:30:43,200
artificial thing to do. So the amount of
865
00:30:43,200 –> 00:30:46,080
whey protein you one is consuming in a
866
00:30:46,080 –> 00:30:48,559
protein powder in a smoothie
867
00:30:48,559 –> 00:30:50,399
>> compared to how much dairy you would be
868
00:30:50,399 –> 00:30:52,399
having if you had the equivalent way in
869
00:30:52,399 –> 00:30:54,080
a whole dairy source. You know you're
870
00:30:54,080 –> 00:30:56,159
eat consuming vast amounts. It's kind of
871
00:30:56,159 –> 00:30:57,360
like a glass of orange juice. You know
872
00:30:57,360 –> 00:30:58,720
you got five or six oranges. You
873
00:30:58,720 –> 00:31:00,799
wouldn't eat five or six oranges. So,
874
00:31:00,799 –> 00:31:03,360
it's a it's a very concentrated um form
875
00:31:03,360 –> 00:31:04,880
of way that you wouldn't normally ever
876
00:31:04,880 –> 00:31:07,520
have in real food, but the isolate
877
00:31:07,520 –> 00:31:09,360
because it's gone through the mechanism
878
00:31:09,360 –> 00:31:11,200
of it being broken down means your
879
00:31:11,200 –> 00:31:12,799
digestive system doesn't have to do the
880
00:31:12,799 –> 00:31:14,399
work and that's that's why it makes such
881
00:31:14,399 –> 00:31:15,039
a difference.
882
00:31:15,039 –> 00:31:16,720
>> Okay, brilliant. So, while we're on the
883
00:31:16,720 –> 00:31:19,120
topic of protein and potentially going
884
00:31:19,120 –> 00:31:21,200
to the gym and building muscle, a lot of
885
00:31:21,200 –> 00:31:23,039
the people who watch my channel are
886
00:31:23,039 –> 00:31:25,120
concerned because as they get older,
887
00:31:25,120 –> 00:31:26,640
they've noticed this process of
888
00:31:26,640 –> 00:31:28,799
psychopenia. Their muscle mass is
889
00:31:28,799 –> 00:31:31,039
slipping away. and now they're noticing
890
00:31:31,039 –> 00:31:33,360
they have to do more to maintain it and
891
00:31:33,360 –> 00:31:36,960
it gets much harder to build it. Now I
892
00:31:36,960 –> 00:31:39,600
tell people about how to train and do
893
00:31:39,600 –> 00:31:42,000
exercise to support muscle mass, but
894
00:31:42,000 –> 00:31:43,840
that's only half the battle. Like the
895
00:31:43,840 –> 00:31:45,600
other half has got to be down to your
896
00:31:45,600 –> 00:31:47,279
nutrition and what you do outside of
897
00:31:47,279 –> 00:31:48,000
your training.
898
00:31:48,000 –> 00:31:48,799
>> Yeah.
899
00:31:48,799 –> 00:31:50,159
>> Other than just making sure you're
900
00:31:50,159 –> 00:31:52,240
having adequate protein, can you just
901
00:31:52,240 –> 00:31:54,720
give some advice to anyone who is in
902
00:31:54,720 –> 00:31:56,720
this 50 plus category and really
903
00:31:56,720 –> 00:31:58,399
interested in building and maintaining
904
00:31:58,399 –> 00:31:59,679
muscle mass? what should they be
905
00:31:59,679 –> 00:32:00,240
thinking about?
906
00:32:00,240 –> 00:32:02,000
>> Yeah, good question. And protein
907
00:32:02,000 –> 00:32:03,519
certainly is king. I mean, that's the
908
00:32:03,519 –> 00:32:05,039
starting point. And if you're not
909
00:32:05,039 –> 00:32:06,799
meeting those protein requirements,
910
00:32:06,799 –> 00:32:10,399
nothing else much changes. But simple
911
00:32:10,399 –> 00:32:13,360
things like vitamin D levels. So, people
912
00:32:13,360 –> 00:32:15,440
are chronically low. Uh, with my
913
00:32:15,440 –> 00:32:17,440
patients, I blood test them because I
914
00:32:17,440 –> 00:32:19,440
can't I can see symptom-wise that
915
00:32:19,440 –> 00:32:21,519
they're likely to be low, but there are
916
00:32:21,519 –> 00:32:24,000
so many genetic factors, gut microbiome
917
00:32:24,000 –> 00:32:25,760
factors that might determine whether
918
00:32:25,760 –> 00:32:27,840
someone's very, very low or just a
919
00:32:27,840 –> 00:32:30,000
little bit low. they might need a big uh
920
00:32:30,000 –> 00:32:32,720
supplement or or just some extra vitamin
921
00:32:32,720 –> 00:32:35,039
D rich foods. So I want to know that
922
00:32:35,039 –> 00:32:38,159
detail. When I optimize for vitamin D,
923
00:32:38,159 –> 00:32:39,919
it's actually a hormone and it's a
924
00:32:39,919 –> 00:32:43,120
signaling molecule. So it connects
925
00:32:43,120 –> 00:32:46,559
things up, systems up in the body. So to
926
00:32:46,559 –> 00:32:49,279
optimize muscle response to exercise,
927
00:32:49,279 –> 00:32:51,600
recovery from exercise, protein
928
00:32:51,600 –> 00:32:55,200
synthesis, we need vitamin D. And um
929
00:32:55,200 –> 00:32:56,720
it's really hard. It's not in many
930
00:32:56,720 –> 00:32:58,480
foods. We're not running around naked in
931
00:32:58,480 –> 00:33:00,399
the sunshine or most people aren't. We
932
00:33:00,399 –> 00:33:02,799
don't get much sunshine and we're scared
933
00:33:02,799 –> 00:33:04,399
of the sunshine often. We're told it's
934
00:33:04,399 –> 00:33:07,919
bad for us. So to take a supplement is
935
00:33:07,919 –> 00:33:11,279
dead easy and sensible. It's about dose
936
00:33:11,279 –> 00:33:13,279
and we can't as I say know dose unless
937
00:33:13,279 –> 00:33:15,279
we see where your levels are. But get
938
00:33:15,279 –> 00:33:18,000
that up to like 120 n moles which is the
939
00:33:18,000 –> 00:33:22,399
British scale or around 50 with the
940
00:33:22,399 –> 00:33:25,440
American scale. If you are around those
941
00:33:25,440 –> 00:33:28,720
levels, immune, inflammatory, brain
942
00:33:28,720 –> 00:33:30,559
health, muscle health, bone health
943
00:33:30,559 –> 00:33:33,440
massively, all starts to work better. So
944
00:33:33,440 –> 00:33:35,919
your effort is you get much better
945
00:33:35,919 –> 00:33:37,519
response from the effort.
946
00:33:37,519 –> 00:33:40,240
>> Um, and I find that people can push
947
00:33:40,240 –> 00:33:41,840
themselves harder. So, I'm all about,
948
00:33:41,840 –> 00:33:44,399
particularly for women in their 50s and
949
00:33:44,399 –> 00:33:45,919
60s,
950
00:33:45,919 –> 00:33:48,720
doing less cardio, very inflammatory,
951
00:33:48,720 –> 00:33:51,279
very hard on joints, not very effective
952
00:33:51,279 –> 00:33:53,679
at anything very much other than can be
953
00:33:53,679 –> 00:33:55,279
very good psychologically. I think it
954
00:33:55,279 –> 00:33:57,279
can help people feel sort of better
955
00:33:57,279 –> 00:34:01,679
moodwise, but to be doing short hard
956
00:34:01,679 –> 00:34:04,159
weights and resistance work, big fan of
957
00:34:04,159 –> 00:34:07,279
that. Um, and I will do that with
958
00:34:07,279 –> 00:34:08,960
optimizing their vitamin D. And they
959
00:34:08,960 –> 00:34:10,960
find that they get stronger quickly. So,
960
00:34:10,960 –> 00:34:12,320
it's not just that they're maintaining,
961
00:34:12,320 –> 00:34:14,000
they can actually see benefit. They can
962
00:34:14,000 –> 00:34:15,359
do more pressups. They can do more
963
00:34:15,359 –> 00:34:17,679
pull-ups or do a pull-up, which they
964
00:34:17,679 –> 00:34:20,960
could never do before. And and that's so
965
00:34:20,960 –> 00:34:23,760
motivating that then they're inspired to
966
00:34:23,760 –> 00:34:25,200
keep exercising, keep pushing
967
00:34:25,200 –> 00:34:26,720
themselves. Because if you're just doing
968
00:34:26,720 –> 00:34:28,560
all this hard work, but nothing much is
969
00:34:28,560 –> 00:34:30,879
changing, it it makes people really
970
00:34:30,879 –> 00:34:32,639
despondent. So, people have to see
971
00:34:32,639 –> 00:34:33,760
results otherwise they're just going to
972
00:34:33,760 –> 00:34:35,919
give up. So vitamin optimizing vitamin D
973
00:34:35,919 –> 00:34:38,879
is really key. Um and omega-3 fatty
974
00:34:38,879 –> 00:34:41,119
acids are often lacking and again
975
00:34:41,119 –> 00:34:43,679
another anti-inflammatory and a
976
00:34:43,679 –> 00:34:47,440
connector upper and helps quite
977
00:34:47,440 –> 00:34:51,119
significantly with um lipolysis. So fat
978
00:34:51,119 –> 00:34:53,760
burning and if we're going to have a
979
00:34:53,760 –> 00:34:57,520
healthy lean body which most people are
980
00:34:57,520 –> 00:35:00,320
aspiring to um whether or not it's about
981
00:35:00,320 –> 00:35:02,560
aesthetics from a health point of view
982
00:35:02,560 –> 00:35:04,720
if we have excess body fat and
983
00:35:04,720 –> 00:35:06,880
particularly visceral fat so the fat
984
00:35:06,880 –> 00:35:09,119
underneath the muscle wall in and around
985
00:35:09,119 –> 00:35:11,200
our organs. So we see it infiltrating in
986
00:35:11,200 –> 00:35:12,800
the liver in the heart vessels in the
987
00:35:12,800 –> 00:35:16,079
pancreas. This visceral fat in and of
988
00:35:16,079 –> 00:35:19,359
itself is inflam inflammatory.
989
00:35:19,359 –> 00:35:21,520
Visceral fat produces inflammatory
990
00:35:21,520 –> 00:35:24,240
cytoines which mess with your im immune
991
00:35:24,240 –> 00:35:27,119
system and make you inflamed which by
992
00:35:27,119 –> 00:35:28,720
definition means your muscles will not
993
00:35:28,720 –> 00:35:30,240
be able to do the job they want to do so
994
00:35:30,240 –> 00:35:33,599
well. So in um optimizing your vitamin D
995
00:35:33,599 –> 00:35:36,640
and especially your omega-3 oily fish
996
00:35:36,640 –> 00:35:38,079
most people don't eat enough four to
997
00:35:38,079 –> 00:35:40,079
five portions a week of macro sardines
998
00:35:40,079 –> 00:35:44,720
herring um anchovies or wild salmon very
999
00:35:44,720 –> 00:35:46,720
hard to meet that on a on a regular
1000
00:35:46,720 –> 00:35:48,240
basis. Most people don't like the oily
1001
00:35:48,240 –> 00:35:50,480
fishy fish. So, a good quality fish oil
1002
00:35:50,480 –> 00:35:52,960
supplement, 1 to 2,000 milligrams a day
1003
00:35:52,960 –> 00:35:55,760
with food. Very anti-inflammatory.
1004
00:35:55,760 –> 00:35:58,160
Again, a connector upper and helps turn
1005
00:35:58,160 –> 00:36:00,880
body fat via the liver into energy. So,
1006
00:36:00,880 –> 00:36:03,520
now we get leaner, less inflamed, less
1007
00:36:03,520 –> 00:36:05,440
visceral body fat. Body's in a better
1008
00:36:05,440 –> 00:36:08,079
balanced state. Muscle can build. I do
1009
00:36:08,079 –> 00:36:10,800
not see any reason why, and I work
1010
00:36:10,800 –> 00:36:12,000
predominantly with women, not
1011
00:36:12,000 –> 00:36:15,200
exclusively. um women in their late 50s
1012
00:36:15,200 –> 00:36:17,680
and 60s, I'm in that category, you can
1013
00:36:17,680 –> 00:36:19,440
build muscle, you can get lean and
1014
00:36:19,440 –> 00:36:23,440
strong and it I think we're just led to
1015
00:36:23,440 –> 00:36:24,880
believe we're just going to become weak
1016
00:36:24,880 –> 00:36:27,200
and frail. It's terrifying.
1017
00:36:27,200 –> 00:36:28,800
>> It takes a bit of effort, but it can be
1018
00:36:28,800 –> 00:36:30,400
done. And once you're there, then
1019
00:36:30,400 –> 00:36:32,640
keeping it there, maintaining it, it
1020
00:36:32,640 –> 00:36:34,480
does not mean hours in the gym. Yeah.
1021
00:36:34,480 –> 00:36:35,280
>> Not at all.
1022
00:36:35,280 –> 00:36:36,720
>> The message is all wrong, isn't it?
1023
00:36:36,720 –> 00:36:38,720
>> It's really wrong. And we see it from
1024
00:36:38,720 –> 00:36:40,880
time and time again in the data. There
1025
00:36:40,880 –> 00:36:42,480
are tons of studies to show that you can
1026
00:36:42,480 –> 00:36:45,119
build muscle literally at any age. Yes,
1027
00:36:45,119 –> 00:36:47,040
it's it gets harder. There's no denying
1028
00:36:47,040 –> 00:36:49,280
it gets tougher. And you do run into
1029
00:36:49,280 –> 00:36:52,240
anabolic res resistance. Um, however,
1030
00:36:52,240 –> 00:36:55,440
it's not impossible. And like you said,
1031
00:36:55,440 –> 00:36:58,320
I think people do often overestimate
1032
00:36:58,320 –> 00:37:00,160
what they need to be doing
1033
00:37:00,160 –> 00:37:00,800
>> hugely
1034
00:37:00,800 –> 00:37:01,920
>> to make progress.
1035
00:37:01,920 –> 00:37:04,480
>> Yes. Because we live in a world where
1036
00:37:04,480 –> 00:37:06,560
more, better, harder, longer gets
1037
00:37:06,560 –> 00:37:07,599
results.
1038
00:37:07,599 –> 00:37:09,200
>> And we've got to change that. And we've
1039
00:37:09,200 –> 00:37:11,200
got to understand and people find this
1040
00:37:11,200 –> 00:37:14,720
so hard to trust in being true
1041
00:37:14,720 –> 00:37:17,119
>> that muscle builds and well you know
1042
00:37:17,119 –> 00:37:19,920
this obviously but muscle builds after
1043
00:37:19,920 –> 00:37:22,240
not during. So we're damaging and then
1044
00:37:22,240 –> 00:37:23,680
we're recovering and it's in that
1045
00:37:23,680 –> 00:37:26,079
recovery process that the body is
1046
00:37:26,079 –> 00:37:30,000
creating new muscle tissue burning fat
1047
00:37:30,000 –> 00:37:31,520
doing all the magic that we want the
1048
00:37:31,520 –> 00:37:35,119
body to do. And the fear of getting
1049
00:37:35,119 –> 00:37:36,960
older and getting weaker and not getting
1050
00:37:36,960 –> 00:37:39,040
results and that over pushing,
1051
00:37:39,040 –> 00:37:41,440
overstressing, overex exercising, not
1052
00:37:41,440 –> 00:37:44,400
recovering enough then leads to muscle
1053
00:37:44,400 –> 00:37:46,960
loss and and it's kind of ironic, but
1054
00:37:46,960 –> 00:37:48,480
yes, you can undo that. And I was guilty
1055
00:37:48,480 –> 00:37:50,640
of it. Absolutely. I was a runner and
1056
00:37:50,640 –> 00:37:52,560
overex exerciser and undereater and a
1057
00:37:52,560 –> 00:37:54,160
calorie counter and a low-fat eater and
1058
00:37:54,160 –> 00:37:56,079
all of that to the point where I was
1059
00:37:56,079 –> 00:37:59,760
sopedic and osteopenic at 28 years old.
1060
00:37:59,760 –> 00:38:01,680
That shouldn't be possible. But I pushed
1061
00:38:01,680 –> 00:38:04,000
my body so hard I just never g I didn't
1062
00:38:04,000 –> 00:38:05,680
give it the right nutrients and I didn't
1063
00:38:05,680 –> 00:38:07,440
give it a chance to to heal and get
1064
00:38:07,440 –> 00:38:08,720
stronger.
1065
00:38:08,720 –> 00:38:11,440
>> So I think we have to be gentler with
1066
00:38:11,440 –> 00:38:14,560
ourselves and um and understand the
1067
00:38:14,560 –> 00:38:16,560
power of recovery. That's where the
1068
00:38:16,560 –> 00:38:18,240
magic happens and that's why sleep is so
1069
00:38:18,240 –> 00:38:18,960
important.
1070
00:38:18,960 –> 00:38:20,720
>> So that's a lovely story actually
1071
00:38:20,720 –> 00:38:22,560
obviously how you went from where you
1072
00:38:22,560 –> 00:38:24,800
were at 28 to where you are now.
1073
00:38:24,800 –> 00:38:26,480
>> I'm sure the people watching would love
1074
00:38:26,480 –> 00:38:28,160
to hear a little bit more about the
1075
00:38:28,160 –> 00:38:30,880
steps you took. Yeah. to go from
1076
00:38:30,880 –> 00:38:34,160
osteopenic and psychopenic to
1077
00:38:34,160 –> 00:38:35,760
>> quite clearly much healthier now.
1078
00:38:35,760 –> 00:38:38,240
>> Yeah. Much elier now. Yes. So thankfully
1079
00:38:38,240 –> 00:38:40,160
not diabetic anymore, not osteopenic or
1080
00:38:40,160 –> 00:38:42,720
psychopenic and quite the opposite. Um
1081
00:38:42,720 –> 00:38:45,680
it it was So we're talking about the
1082
00:38:45,680 –> 00:38:47,200
80s,
1083
00:38:47,200 –> 00:38:49,760
very little knowledge of all of this. I
1084
00:38:49,760 –> 00:38:52,400
was a I chose to be vegan. I'm an animal
1085
00:38:52,400 –> 00:38:54,880
lover. I felt like it was the right
1086
00:38:54,880 –> 00:38:56,880
thing to do. What I've come to
1087
00:38:56,880 –> 00:39:00,480
understand is that with my genetics, I
1088
00:39:00,480 –> 00:39:02,800
don't do good conversions. So, a quick
1089
00:39:02,800 –> 00:39:04,400
example,
1090
00:39:04,400 –> 00:39:06,079
carrots are known for their vitamin A
1091
00:39:06,079 –> 00:39:07,359
content. Actually, they don't contain
1092
00:39:07,359 –> 00:39:08,720
any vitamin A. They contain something
1093
00:39:08,720 –> 00:39:11,119
called betaarotene, which the body can
1094
00:39:11,119 –> 00:39:13,359
convert into vitamin A. Vitamin A is an
1095
00:39:13,359 –> 00:39:16,079
incredibly important um vitamin, fats
1096
00:39:16,079 –> 00:39:17,920
soluble vitamin.
1097
00:39:17,920 –> 00:39:19,599
There is no vitamin A in plant foods,
1098
00:39:19,599 –> 00:39:21,359
only in animal foods, but we can
1099
00:39:21,359 –> 00:39:24,480
hopefully make it through plant foods. I
1100
00:39:24,480 –> 00:39:26,480
can't. If you've got certain genetic
1101
00:39:26,480 –> 00:39:28,960
types, you can't make that conversion.
1102
00:39:28,960 –> 00:39:31,520
Um, certain types of iron, so heem iron,
1103
00:39:31,520 –> 00:39:35,520
non-heem iron. So, plant foods have iron
1104
00:39:35,520 –> 00:39:37,599
that's very inactive and the body has to
1105
00:39:37,599 –> 00:39:39,760
activate it. If you have iron in animal
1106
00:39:39,760 –> 00:39:41,440
foods, it's heem. It's ready to go.
1107
00:39:41,440 –> 00:39:44,320
Hemoglobin makes iron ready to go. If
1108
00:39:44,320 –> 00:39:46,480
you don't convert non-heem to hee,
1109
00:39:46,480 –> 00:39:48,640
you're I was I didn't make that
1110
00:39:48,640 –> 00:39:50,480
conversion. Well, I am a really bad
1111
00:39:50,480 –> 00:39:53,040
vegan. I was trying really hard. I was
1112
00:39:53,040 –> 00:39:54,720
already in the nutrition field. I was
1113
00:39:54,720 –> 00:39:56,079
already in the health field. I was
1114
00:39:56,079 –> 00:39:58,240
running every day. I was eating a very,
1115
00:39:58,240 –> 00:40:00,880
very clean diet. Lots of whole grains,
1116
00:40:00,880 –> 00:40:02,720
lots of fruit, lots of vegetables, lots
1117
00:40:02,720 –> 00:40:05,440
of dried fruit, sugar bomb,
1118
00:40:05,440 –> 00:40:09,599
>> um lots of bread, just living on beans,
1119
00:40:09,599 –> 00:40:12,320
lentils, pasta, bread, all healthy
1120
00:40:12,320 –> 00:40:14,560
seemingly stuff which somebody might be
1121
00:40:14,560 –> 00:40:16,640
able to thrive on. I couldn't. I just
1122
00:40:16,640 –> 00:40:19,119
didn't know it at the time. So, I became
1123
00:40:19,119 –> 00:40:21,920
hugely nutrient deficient, but kept on
1124
00:40:21,920 –> 00:40:24,160
pushing because I'm a pusher. So, I was
1125
00:40:24,160 –> 00:40:26,240
doing my runs every single day, running
1126
00:40:26,240 –> 00:40:28,480
my own business, doing all of this
1127
00:40:28,480 –> 00:40:30,880
stuff, massively malnourished, not being
1128
00:40:30,880 –> 00:40:32,320
able to absorb these very, very
1129
00:40:32,320 –> 00:40:34,320
essential nutrients on a vegan diet,
1130
00:40:34,320 –> 00:40:35,599
which by definition is high
1131
00:40:35,599 –> 00:40:37,760
carbohydrate, low protein, and I was
1132
00:40:37,760 –> 00:40:39,599
also choosing to be low-fat because I
1133
00:40:39,599 –> 00:40:42,320
was told by the people back then that
1134
00:40:42,320 –> 00:40:44,800
that, you know, low-fat spread, soy
1135
00:40:44,800 –> 00:40:47,359
spread was good for you. All wrong. So
1136
00:40:47,359 –> 00:40:49,200
my body crashed basically and I was
1137
00:40:49,200 –> 00:40:50,560
diagnosed with type2 diabetes,
1138
00:40:50,560 –> 00:40:53,440
sarcopenia and osteopenia.
1139
00:40:53,440 –> 00:40:56,800
And I then I was in America training and
1140
00:40:56,800 –> 00:40:59,599
smelt garlic chicken
1141
00:40:59,599 –> 00:41:01,760
literally walking past a shop a
1142
00:41:01,760 –> 00:41:04,720
restaurant in in San Francisco and every
1143
00:41:04,720 –> 00:41:08,720
cell of my body said feed me.
1144
00:41:08,720 –> 00:41:13,520
This is so true. And I I just knew like
1145
00:41:13,520 –> 00:41:16,720
on on on the deepest most profound level
1146
00:41:16,720 –> 00:41:19,200
I had to eat that garlic chicken
1147
00:41:19,200 –> 00:41:20,480
>> which I did
1148
00:41:20,480 –> 00:41:23,119
>> and have never looked back. I have only
1149
00:41:23,119 –> 00:41:25,040
in the fairly recent years come to
1150
00:41:25,040 –> 00:41:27,359
understand why I was unable to thrive as
1151
00:41:27,359 –> 00:41:28,319
a vegan.
1152
00:41:28,319 –> 00:41:30,319
>> Some people can, some people can't. I
1153
00:41:30,319 –> 00:41:33,599
can't. I'm very much a caveman.
1154
00:41:33,599 –> 00:41:35,119
>> I'm interested. There's very little
1155
00:41:35,119 –> 00:41:37,040
science behind this but I like the idea
1156
00:41:37,040 –> 00:41:40,880
of um blood types. So, if you're O blood
1157
00:41:40,880 –> 00:41:43,040
type as I am,
1158
00:41:43,040 –> 00:41:46,079
pre-indust um pre-aggriculture, which is
1159
00:41:46,079 –> 00:41:47,839
about 10,000 years ago, when we were
1160
00:41:47,839 –> 00:41:49,760
still hunter gatherers, I mean 10,000
1161
00:41:49,760 –> 00:41:52,079
years ago is a blip in our evolution.
1162
00:41:52,079 –> 00:41:54,000
So, only 10,000 years ago did we start
1163
00:41:54,000 –> 00:41:59,119
to settle, farm, have dairy in our diet,
1164
00:41:59,119 –> 00:42:01,359
grow crops. So, grains were coming in.
1165
00:42:01,359 –> 00:42:02,880
Prior to that, we were hunter gatherers.
1166
00:42:02,880 –> 00:42:04,160
We were eating meat. We were eating
1167
00:42:04,160 –> 00:42:08,160
roots. We were eating berries. And
1168
00:42:08,160 –> 00:42:10,640
apparently all hunter gatherers are O
1169
00:42:10,640 –> 00:42:12,560
type. It is the oldest blood type. It's
1170
00:42:12,560 –> 00:42:14,400
the most common blood type. And the A's
1171
00:42:14,400 –> 00:42:16,560
and the B's only came about once we
1172
00:42:16,560 –> 00:42:20,400
settled and we started to eat u domestic
1173
00:42:20,400 –> 00:42:22,800
grains that we started to grow.
1174
00:42:22,800 –> 00:42:23,520
>> It's so interesting.
1175
00:42:23,520 –> 00:42:26,480
>> So I it is so interesting. And when you
1176
00:42:26,480 –> 00:42:29,280
look at what a paleo diet, which is what
1177
00:42:29,280 –> 00:42:31,200
kind of came about, that's where when I
1178
00:42:31,200 –> 00:42:33,680
was in America, that was the sort of um
1179
00:42:33,680 –> 00:42:35,359
lingo that was being talked about being
1180
00:42:35,359 –> 00:42:38,079
paleo, eating like a caveman. And that's
1181
00:42:38,079 –> 00:42:40,079
what I switched to and my health
1182
00:42:40,079 –> 00:42:42,640
transformed. I mean, I was in my early
1183
00:42:42,640 –> 00:42:45,520
30s by then, so e easy for the body to
1184
00:42:45,520 –> 00:42:48,880
recover back then. Um,
1185
00:42:48,880 –> 00:42:51,440
it just made sense that I ate in theory
1186
00:42:51,440 –> 00:42:54,160
like a caveman and my my body, my
1187
00:42:54,160 –> 00:42:56,880
energy, my brain, my everything changed.
1188
00:42:56,880 –> 00:43:00,480
So, we have to find what suits us and
1189
00:43:00,480 –> 00:43:01,839
that can be hard because people get
1190
00:43:01,839 –> 00:43:03,599
frustrated. There's so much information
1191
00:43:03,599 –> 00:43:06,000
out there and every expert has their
1192
00:43:06,000 –> 00:43:08,319
opinion and often they're completely
1193
00:43:08,319 –> 00:43:09,440
opposed
1194
00:43:09,440 –> 00:43:11,680
>> and yet everyone can be very convincing.
1195
00:43:11,680 –> 00:43:13,839
And so I think the message is
1196
00:43:13,839 –> 00:43:16,319
>> to try and intuit it. Some most people
1197
00:43:16,319 –> 00:43:18,240
know, oh, this isn't great for me, but I
1198
00:43:18,240 –> 00:43:20,240
love it, so I'll eat it anyway.
1199
00:43:20,240 –> 00:43:22,560
>> And um and it's usually the foods we
1200
00:43:22,560 –> 00:43:24,319
love and the foods we crave and the
1201
00:43:24,319 –> 00:43:26,400
foods we feel that we can't bear to give
1202
00:43:26,400 –> 00:43:28,400
up. Mine was bread. Definitely a bread
1203
00:43:28,400 –> 00:43:32,079
junkie. That was my drug of choice. Um
1204
00:43:32,079 –> 00:43:34,560
it's those very foods that are usually
1205
00:43:34,560 –> 00:43:35,680
the foods that have to go.
1206
00:43:35,680 –> 00:43:36,319
>> Yeah.
1207
00:43:36,319 –> 00:43:37,920
>> It doesn't mean never. There's quite a
1208
00:43:37,920 –> 00:43:39,680
lot of healing that has to go on. And
1209
00:43:39,680 –> 00:43:42,240
then someone like me, I can do some
1210
00:43:42,240 –> 00:43:43,839
bread some of the time or some higher
1211
00:43:43,839 –> 00:43:46,079
glycemic foods some of the time, but I
1212
00:43:46,079 –> 00:43:47,040
can't do them all of the time.
1213
00:43:47,040 –> 00:43:48,240
Otherwise, I'll just go straight back
1214
00:43:48,240 –> 00:43:49,520
into being a diabetic.
1215
00:43:49,520 –> 00:43:51,359
>> Yeah. Well, I love that approach. It's
1216
00:43:51,359 –> 00:43:53,599
so personal to the individual. Yeah.
1217
00:43:53,599 –> 00:43:55,760
>> Um, and you're right. We do see these
1218
00:43:55,760 –> 00:43:57,920
messages shouted across social media and
1219
00:43:57,920 –> 00:43:59,760
on the internet all the time like this
1220
00:43:59,760 –> 00:44:02,160
is the diet that everyone should be on.
1221
00:44:02,160 –> 00:44:03,680
This is going to heal your life kind of
1222
00:44:03,680 –> 00:44:04,000
thing.
1223
00:44:04,000 –> 00:44:05,520
>> Yeah. It's terrible cuz it's very
1224
00:44:05,520 –> 00:44:07,280
seductive and people want that. They
1225
00:44:07,280 –> 00:44:09,040
want that quick fix
1226
00:44:09,040 –> 00:44:11,200
>> and they they want those little nuggets
1227
00:44:11,200 –> 00:44:12,800
and it may well have worked for that
1228
00:44:12,800 –> 00:44:14,240
particular person.
1229
00:44:14,240 –> 00:44:15,920
>> It's very dangerous to assume it's going
1230
00:44:15,920 –> 00:44:17,280
to work for you. Yeah.
1231
00:44:17,280 –> 00:44:18,880
>> Okay. I'm really glad you said that.
1232
00:44:18,880 –> 00:44:20,480
Let's talk a little bit about something
1233
00:44:20,480 –> 00:44:21,599
else that people are really interested
1234
00:44:21,599 –> 00:44:24,240
in in my audience and that is fat loss.
1235
00:44:24,240 –> 00:44:27,280
>> Okay. So, um many of my audience are
1236
00:44:27,280 –> 00:44:30,000
looking to reduce their body fat.
1237
00:44:30,000 –> 00:44:32,400
>> Um partly for health reasons, partly for
1238
00:44:32,400 –> 00:44:34,560
aesthetic reasons. What kind of advice
1239
00:44:34,560 –> 00:44:37,280
have you got for people over 50 who have
1240
00:44:37,280 –> 00:44:39,040
that as a goal and maybe they've noticed
1241
00:44:39,040 –> 00:44:40,720
that their metabolism is not what it
1242
00:44:40,720 –> 00:44:42,880
once was and it's getting harder?
1243
00:44:42,880 –> 00:44:46,319
>> Yeah. Um, insulin. Insulin is the big
1244
00:44:46,319 –> 00:44:48,240
one. So, insulin is an incredibly
1245
00:44:48,240 –> 00:44:51,119
powerful hormone and people do not get
1246
00:44:51,119 –> 00:44:53,040
this message and it's important and it
1247
00:44:53,040 –> 00:44:56,240
is just biological fact that insulin is
1248
00:44:56,240 –> 00:44:59,440
our main fat storage hormone.
1249
00:44:59,440 –> 00:45:01,920
We produce insulin when we have high
1250
00:45:01,920 –> 00:45:04,560
blood sugar. We do not produce insulin
1251
00:45:04,560 –> 00:45:07,040
when we don't have high blood sugar. So,
1252
00:45:07,040 –> 00:45:09,599
as I mentioned earlier, having lots of
1253
00:45:09,599 –> 00:45:11,280
sugar in your blood because it's so
1254
00:45:11,280 –> 00:45:13,440
damaging, your body will do whatever it
1255
00:45:13,440 –> 00:45:15,280
can to get rid of that high blood sugar.
1256
00:45:15,280 –> 00:45:17,280
It does it through this hormone called
1257
00:45:17,280 –> 00:45:20,160
insulin. So, as blood sugar goes up, you
1258
00:45:20,160 –> 00:45:22,079
make appropriate levels of insulin.
1259
00:45:22,079 –> 00:45:24,160
Insulin moves that sugar out of the
1260
00:45:24,160 –> 00:45:26,160
bloodstream. The insulin will try and
1261
00:45:26,160 –> 00:45:28,079
store it. There's a bit of storage room
1262
00:45:28,079 –> 00:45:29,520
in the liver, bit of storage room in
1263
00:45:29,520 –> 00:45:30,800
your muscles if particularly if you've
1264
00:45:30,800 –> 00:45:33,280
just emptied them by exercising.
1265
00:45:33,280 –> 00:45:36,160
>> But for most people, most of the time
1266
00:45:36,160 –> 00:45:38,960
all the sugar in their blood, insulin's
1267
00:45:38,960 –> 00:45:40,960
coming in trying to move it got nowhere
1268
00:45:40,960 –> 00:45:44,079
to go other than fat cells. So we start
1269
00:45:44,079 –> 00:45:46,480
to put on weight because we are storing
1270
00:45:46,480 –> 00:45:48,560
our sugar from the blood which is
1271
00:45:48,560 –> 00:45:50,960
converted by insulin into body fat very
1272
00:45:50,960 –> 00:45:53,119
readily. And it happens more readily as
1273
00:45:53,119 –> 00:45:55,359
we age. And it happens more readily as
1274
00:45:55,359 –> 00:45:57,040
we age often because we're more
1275
00:45:57,040 –> 00:46:00,480
sedentary and if we move more we manage
1276
00:46:00,480 –> 00:46:02,000
our blood sugar better so we make less
1277
00:46:02,000 –> 00:46:05,839
insulin so we store less fat. Um but
1278
00:46:05,839 –> 00:46:07,520
also there is this condition which is
1279
00:46:07,520 –> 00:46:09,839
the precursor to diabetes called insulin
1280
00:46:09,839 –> 00:46:11,920
resistance. This is true of all
1281
00:46:11,920 –> 00:46:14,000
hormones. We can become resistant to our
1282
00:46:14,000 –> 00:46:16,000
own hormones which means then our body
1283
00:46:16,000 –> 00:46:17,520
just has to make more and more and more
1284
00:46:17,520 –> 00:46:21,520
to do the same job. So if one like you
1285
00:46:21,520 –> 00:46:23,359
eat some porridge in the morning and you
1286
00:46:23,359 –> 00:46:25,200
get x amount of blood sugar, you make x
1287
00:46:25,200 –> 00:46:27,040
amount of insulin, sorts out your blood
1288
00:46:27,040 –> 00:46:30,319
sugar, job done. But over decades, that
1289
00:46:30,319 –> 00:46:32,960
process becomes more clunky and a bit
1290
00:46:32,960 –> 00:46:34,960
stuck. You eat the same amount of
1291
00:46:34,960 –> 00:46:36,880
porridge, your blood sugar goes up the
1292
00:46:36,880 –> 00:46:38,640
same amount, but now you're making this
1293
00:46:38,640 –> 00:46:40,880
much insulin to deal with the problem of
1294
00:46:40,880 –> 00:46:42,160
blood sugar.
1295
00:46:42,160 –> 00:46:44,240
>> All this insulin means that you're
1296
00:46:44,240 –> 00:46:47,760
better at storing fat. And when you are
1297
00:46:47,760 –> 00:46:49,359
storing fat under the influence of
1298
00:46:49,359 –> 00:46:52,800
insulin, you cannot burn fat.
1299
00:46:52,800 –> 00:46:55,599
So put simply, if one wants to be able
1300
00:46:55,599 –> 00:46:58,319
to turn on one's fat burning processes
1301
00:46:58,319 –> 00:47:00,880
more often, more efficiently,
1302
00:47:00,880 –> 00:47:02,800
>> you need to be reducing your amount of
1303
00:47:02,800 –> 00:47:05,280
insulin. And you do that by doing what I
1304
00:47:05,280 –> 00:47:07,520
mentioned earlier, which is reducing or
1305
00:47:07,520 –> 00:47:09,040
avoiding, because we don't need them.
1306
00:47:09,040 –> 00:47:11,280
They're not necessary. Reducing or
1307
00:47:11,280 –> 00:47:13,520
avoiding the GPS foods, grains,
1308
00:47:13,520 –> 00:47:15,760
potatoes, and sweet tasting foods. you
1309
00:47:15,760 –> 00:47:17,680
get less of a blood sugar response. You
1310
00:47:17,680 –> 00:47:19,839
get less insulin over time. You get
1311
00:47:19,839 –> 00:47:21,599
reensitized to your insulin. So now
1312
00:47:21,599 –> 00:47:23,119
you're making the right amounts, not the
1313
00:47:23,119 –> 00:47:26,079
wrong amounts. And that creates more
1314
00:47:26,079 –> 00:47:28,560
windows of time in between meals and
1315
00:47:28,560 –> 00:47:30,400
especially at night when we burn most of
1316
00:47:30,400 –> 00:47:32,880
our body fat for that lipolysis to
1317
00:47:32,880 –> 00:47:33,599
happen
1318
00:47:33,599 –> 00:47:36,240
>> and then we lean out. And the body's so
1319
00:47:36,240 –> 00:47:39,359
intelligent that it will almost always
1320
00:47:39,359 –> 00:47:42,240
um reduce the visceral fat first. So
1321
00:47:42,240 –> 00:47:43,839
people often aren't getting the results
1322
00:47:43,839 –> 00:47:45,359
that they think they want because they
1323
00:47:45,359 –> 00:47:46,880
want to see it. They want to the stuff
1324
00:47:46,880 –> 00:47:48,880
that they can pinch to go away. Actually
1325
00:47:48,880 –> 00:47:50,480
the really dangerous stuff that you need
1326
00:47:50,480 –> 00:47:52,400
to get rid of first is what the body is
1327
00:47:52,400 –> 00:47:54,640
getting rid of. So it is metabolizing
1328
00:47:54,640 –> 00:47:57,359
the fat that is interorgan and
1329
00:47:57,359 –> 00:47:59,920
interstitial. And even if people want a
1330
00:47:59,920 –> 00:48:02,400
sort of lean look muscle-wise, we can
1331
00:48:02,400 –> 00:48:04,319
build up fat on top of the muscle but
1332
00:48:04,319 –> 00:48:07,599
also intramuscularly within the muscle.
1333
00:48:07,599 –> 00:48:10,240
And so as we get better at fat burning
1334
00:48:10,240 –> 00:48:11,920
and we manage our blood sugar better
1335
00:48:11,920 –> 00:48:14,160
through less insulin, we just have these
1336
00:48:14,160 –> 00:48:15,920
longer windows of time, we are stripping
1337
00:48:15,920 –> 00:48:17,839
the fat out of our tissues wherever they
1338
00:48:17,839 –> 00:48:20,240
are. So then you may not build more
1339
00:48:20,240 –> 00:48:22,559
muscle, but you will look more muscular
1340
00:48:22,559 –> 00:48:24,559
because you are leaner. You've got less
1341
00:48:24,559 –> 00:48:26,720
softness because because your muscles
1342
00:48:26,720 –> 00:48:28,640
are being more exposed. So many people
1343
00:48:28,640 –> 00:48:30,640
have a six-pack, just can't see it
1344
00:48:30,640 –> 00:48:32,880
because of all the blubber on top of it.
1345
00:48:32,880 –> 00:48:35,680
start to rid yourself of the fat done
1346
00:48:35,680 –> 00:48:38,000
through a sensible nothing extreme.
1347
00:48:38,000 –> 00:48:41,280
We're not talking keto as in virtually
1348
00:48:41,280 –> 00:48:44,000
no carbs and tons of fat. Just reducing
1349
00:48:44,000 –> 00:48:46,000
those aggressive carbohydrates more
1350
00:48:46,000 –> 00:48:47,359
often.
1351
00:48:47,359 –> 00:48:50,000
>> More fats, more fiber, more more um good
1352
00:48:50,000 –> 00:48:51,440
protein.
1353
00:48:51,440 –> 00:48:53,920
>> Almost by definition, very few
1354
00:48:53,920 –> 00:48:55,440
exceptions, people will start to get
1355
00:48:55,440 –> 00:48:55,920
leaner.
1356
00:48:55,920 –> 00:48:57,520
>> Yeah. So, you're not saying cut carbs
1357
00:48:57,520 –> 00:48:59,119
entirely. That's not what you're saying.
1358
00:48:59,119 –> 00:49:01,280
>> No. And a good point. the grains, the
1359
00:49:01,280 –> 00:49:01,680
potatoes,
1360
00:49:01,680 –> 00:49:03,520
>> potatoes, and the sweet tasting foods
1361
00:49:03,520 –> 00:49:05,040
because all fruit and all vegetables is
1362
00:49:05,040 –> 00:49:07,440
carbohydrates. So people talk about this
1363
00:49:07,440 –> 00:49:10,319
low carb or this keto diet or no carbs
1364
00:49:10,319 –> 00:49:12,720
and it's not I I am saying eat loads of
1365
00:49:12,720 –> 00:49:14,960
veg, eat loads of salad stuff, eat some
1366
00:49:14,960 –> 00:49:18,000
sensible fruits. Uh absolutely they are
1367
00:49:18,000 –> 00:49:19,599
fundamental to the health of your gut
1368
00:49:19,599 –> 00:49:20,800
microbiome.
1369
00:49:20,800 –> 00:49:22,800
>> Fiber feeds our gut microbes. We have to
1370
00:49:22,800 –> 00:49:24,880
have fiber richch foods. Nuts and seeds,
1371
00:49:24,880 –> 00:49:26,800
beans and lentils, um fruits and
1372
00:49:26,800 –> 00:49:28,960
vegetables are all carbohydrates. M
1373
00:49:28,960 –> 00:49:30,720
>> lentils are carbohydrates. I'm not
1374
00:49:30,720 –> 00:49:32,240
saying don't eat lentils. I'm saying
1375
00:49:32,240 –> 00:49:33,680
don't eat those foods that have that
1376
00:49:33,680 –> 00:49:35,920
aggressive impact that overproduce
1377
00:49:35,920 –> 00:49:37,680
insulin that keep you in that fat
1378
00:49:37,680 –> 00:49:40,160
storing state and by definition means
1379
00:49:40,160 –> 00:49:41,839
you can't burn fat
1380
00:49:41,839 –> 00:49:43,599
>> which then leads to more sugar cravings
1381
00:49:43,599 –> 00:49:45,119
because your body can't make energy from
1382
00:49:45,119 –> 00:49:46,800
burning fat. It wants energy. So, it's
1383
00:49:46,800 –> 00:49:48,000
going to make you eat carbs.
1384
00:49:48,000 –> 00:49:48,880
>> Yeah.
1385
00:49:48,880 –> 00:49:50,640
>> What about hunger? So, this is something
1386
00:49:50,640 –> 00:49:52,720
people struggle with when whenever they
1387
00:49:52,720 –> 00:49:54,960
think, “Oh, I'm on a diet.”
1388
00:49:54,960 –> 00:49:56,160
>> The first thing that springs to mind is
1389
00:49:56,160 –> 00:49:58,559
I'm going to be hungry all the time.
1390
00:49:58,559 –> 00:50:00,800
Have you got any advice for people?
1391
00:50:00,800 –> 00:50:02,640
>> Yeah. Well, going back to protein really
1392
00:50:02,640 –> 00:50:04,400
because protein will satisfy more
1393
00:50:04,400 –> 00:50:07,280
quickly, most fully for longest.
1394
00:50:07,280 –> 00:50:10,240
>> Um, and I also think we need to move on
1395
00:50:10,240 –> 00:50:12,079
from this idea of counting calories. The
1396
00:50:12,079 –> 00:50:15,680
energy in, energy out paradigm is so
1397
00:50:15,680 –> 00:50:19,520
clumsy and simplistic. And yes, calories
1398
00:50:19,520 –> 00:50:22,400
sort of matter a bit, but if you eat
1399
00:50:22,400 –> 00:50:24,800
really well, your body will tell you
1400
00:50:24,800 –> 00:50:26,319
what to eat when. And some days you
1401
00:50:26,319 –> 00:50:27,920
might eat a lot and some days you might
1402
00:50:27,920 –> 00:50:29,520
eat a little and you have to trust that
1403
00:50:29,520 –> 00:50:31,359
your body knows what to do and you have
1404
00:50:31,359 –> 00:50:32,960
to honor those signals.
1405
00:50:32,960 –> 00:50:34,800
>> Um,
1406
00:50:34,800 –> 00:50:38,240
hunger is often triggered by either lack
1407
00:50:38,240 –> 00:50:40,240
of nourishment like I said. So if you
1408
00:50:40,240 –> 00:50:42,880
are lacking in vitamins or minerals or
1409
00:50:42,880 –> 00:50:44,800
protein, your brain will tell you to
1410
00:50:44,800 –> 00:50:48,240
keep eating. Too few calories, your body
1411
00:50:48,240 –> 00:50:49,839
will say, “Feed me, feed me.” And this
1412
00:50:49,839 –> 00:50:51,599
is the irony of a lowc calorie diet.
1413
00:50:51,599 –> 00:50:53,839
Your body actually reduces metabolic
1414
00:50:53,839 –> 00:50:55,920
function to meet your calorie intake.
1415
00:50:55,920 –> 00:50:58,240
People think by eating fewer calories
1416
00:50:58,240 –> 00:51:00,160
that you're just going to automatically
1417
00:51:00,160 –> 00:51:02,160
burn more fat. No, no, no, no, no. For
1418
00:51:02,160 –> 00:51:03,200
most people,
1419
00:51:03,200 –> 00:51:05,200
>> when they eat fewer calories, their
1420
00:51:05,200 –> 00:51:07,119
body, their revving, their metabolic
1421
00:51:07,119 –> 00:51:09,280
revving just slows down to meet that
1422
00:51:09,280 –> 00:51:11,359
calorie intake. And so then they stop
1423
00:51:11,359 –> 00:51:13,040
losing weight, they plateau, and then
1424
00:51:13,040 –> 00:51:14,559
they like, if they're really determined,
1425
00:51:14,559 –> 00:51:16,559
they eat even fewer calories. And so the
1426
00:51:16,559 –> 00:51:19,200
body goes, “Oh, less fuel come in. Let's
1427
00:51:19,200 –> 00:51:22,240
mi match that energy intake. So you are
1428
00:51:22,240 –> 00:51:24,720
turning down your metabolic fire. That's
1429
00:51:24,720 –> 00:51:26,480
the last thing you want to do. You want
1430
00:51:26,480 –> 00:51:29,119
to upregulate your metabolic fire. Eat
1431
00:51:29,119 –> 00:51:32,079
more, but burn more, not burn less.
1432
00:51:32,079 –> 00:51:32,480
Yeah.
1433
00:51:32,480 –> 00:51:35,359
>> And that's about the composition of your
1434
00:51:35,359 –> 00:51:38,079
meals, not the amount of calories. And
1435
00:51:38,079 –> 00:51:39,839
that's where protein, fats, and fiber
1436
00:51:39,839 –> 00:51:42,160
change everything about your metabolism,
1437
00:51:42,160 –> 00:51:45,119
keeping you feeling full and allowing
1438
00:51:45,119 –> 00:51:46,960
your body to burn your body fat as
1439
00:51:46,960 –> 00:51:49,440
energy. So you're not constantly hungry.
1440
00:51:49,440 –> 00:51:50,800
It's miserable. Nobody's going to stick
1441
00:51:50,800 –> 00:51:52,000
to anything if they're hungry all the
1442
00:51:52,000 –> 00:51:54,240
time. It's distracting. It's miserable.
1443
00:51:54,240 –> 00:51:54,800
Yeah.
1444
00:51:54,800 –> 00:51:57,520
>> So you're saying we should stop with the
1445
00:51:57,520 –> 00:52:00,000
calorie tracking and instead track
1446
00:52:00,000 –> 00:52:01,200
>> macros,
1447
00:52:01,200 –> 00:52:03,599
>> protein, carbohydrates, fat, fiber.
1448
00:52:03,599 –> 00:52:04,079
>> Yeah.
1449
00:52:04,079 –> 00:52:05,920
>> Anything else people should sort of
1450
00:52:05,920 –> 00:52:07,839
substitute that calorie counting for?
1451
00:52:07,839 –> 00:52:10,319
>> No, those are the main ones. And um and
1452
00:52:10,319 –> 00:52:12,240
I would encourage people if they can and
1453
00:52:12,240 –> 00:52:13,520
there's practicalities and there's
1454
00:52:13,520 –> 00:52:15,920
finances sometimes although the the GP
1455
00:52:15,920 –> 00:52:18,160
might do that um to get a basic blood
1456
00:52:18,160 –> 00:52:21,040
test looking particularly at uh vitamin
1457
00:52:21,040 –> 00:52:23,280
D levels looking at your iron levels
1458
00:52:23,280 –> 00:52:24,960
because those things will change. Like I
1459
00:52:24,960 –> 00:52:26,720
say if your body is desperate for key
1460
00:52:26,720 –> 00:52:28,319
nutrients your body's going to keep
1461
00:52:28,319 –> 00:52:29,119
asking for food.
1462
00:52:29,119 –> 00:52:30,559
>> Yeah. And energy levels as well
1463
00:52:30,559 –> 00:52:32,480
especially vitamin D. We've had so many
1464
00:52:32,480 –> 00:52:34,240
patients come in and just say oh I just
1465
00:52:34,240 –> 00:52:35,440
can't do anything. I've got no
1466
00:52:35,440 –> 00:52:36,400
>> broken everything.
1467
00:52:36,400 –> 00:52:38,640
>> Everything's broken. vitamin D low,
1468
00:52:38,640 –> 00:52:40,480
everything low. Yeah, your body will
1469
00:52:40,480 –> 00:52:42,000
struggle. Your body will put the brakes
1470
00:52:42,000 –> 00:52:42,480
on. It
1471
00:52:42,480 –> 00:52:44,720
>> makes perfect sense. I could talk to you
1472
00:52:44,720 –> 00:52:46,559
all day about this stuff, Stephanie, and
1473
00:52:46,559 –> 00:52:47,599
we are going to continue this
1474
00:52:47,599 –> 00:52:49,119
conversation on the lifelong mobility
1475
00:52:49,119 –> 00:52:51,839
platform, but before I leave the guys on
1476
00:52:51,839 –> 00:52:53,040
YouTube,
1477
00:52:53,040 –> 00:52:55,599
>> if you could only give three pieces of
1478
00:52:55,599 –> 00:52:58,000
advice,
1479
00:52:58,000 –> 00:53:02,549
>> what would they be?
1480
00:53:02,549 –> 00:53:02,559
1481
00:53:02,559 –> 00:53:06,319
>> Okay. Uh, feed your gut microbes.
1482
00:53:06,319 –> 00:53:07,920
crucial because they're doing so much
1483
00:53:07,920 –> 00:53:10,400
programming. Microbes feed on fiber.
1484
00:53:10,400 –> 00:53:12,640
>> Fruit and veg, beans and lentils, nuts
1485
00:53:12,640 –> 00:53:16,000
and seeds in their most whole form
1486
00:53:16,000 –> 00:53:18,480
and in their least starchy form. So,
1487
00:53:18,480 –> 00:53:21,760
potatoes don't count. Uh, so feed your
1488
00:53:21,760 –> 00:53:23,839
microbes fiber, then they'll they'll be
1489
00:53:23,839 –> 00:53:24,960
very grateful for that. And some
1490
00:53:24,960 –> 00:53:26,400
fermented foods. We didn't really go
1491
00:53:26,400 –> 00:53:27,920
there with gut health, but fermented
1492
00:53:27,920 –> 00:53:29,520
foods and fiber keep your gut microbes
1493
00:53:29,520 –> 00:53:30,800
happy. So, that's really really
1494
00:53:30,800 –> 00:53:33,359
critical. Second, we've covered it, but
1495
00:53:33,359 –> 00:53:35,520
protein, getting protein at every meal.
1496
00:53:35,520 –> 00:53:37,599
I can't emphasize enough, it's not a fad
1497
00:53:37,599 –> 00:53:39,280
thing. It's just we've forgotten about
1498
00:53:39,280 –> 00:53:41,040
it. And we're coming back to the idea of
1499
00:53:41,040 –> 00:53:42,800
how important protein is particularly
1500
00:53:42,800 –> 00:53:44,960
for this demographic of plus 50s. It is
1501
00:53:44,960 –> 00:53:46,400
really, really important.
1502
00:53:46,400 –> 00:53:48,000
>> Um, and changes everything about you
1503
00:53:48,000 –> 00:53:49,520
feel, how you feel, and how your
1504
00:53:49,520 –> 00:53:51,920
metabolic fire works. And the third
1505
00:53:51,920 –> 00:53:54,240
thing would be sleep. Because we repair
1506
00:53:54,240 –> 00:53:58,000
so much, we burn fat at night. Our
1507
00:53:58,000 –> 00:54:00,319
inflammation goes down. People
1508
00:54:00,319 –> 00:54:03,040
compromise their sleep. eight hours
1509
00:54:03,040 –> 00:54:05,119
average, but some people can do five or
1510
00:54:05,119 –> 00:54:06,800
six and some people need nine. And it's
1511
00:54:06,800 –> 00:54:08,720
about the quality of sleep.
1512
00:54:08,720 –> 00:54:10,880
>> And
1513
00:54:10,880 –> 00:54:12,720
I think I think it gets harder to sleep
1514
00:54:12,720 –> 00:54:14,240
well as we age and so we have to work
1515
00:54:14,240 –> 00:54:17,680
harder at it. So cool room, dark room,
1516
00:54:17,680 –> 00:54:19,920
ideally no screens, no phones in the
1517
00:54:19,920 –> 00:54:21,680
bedroom, all that, you know, but um
1518
00:54:21,680 –> 00:54:24,319
sleep is super super important and and
1519
00:54:24,319 –> 00:54:25,760
we definitely have to work harder at it
1520
00:54:25,760 –> 00:54:26,640
as we get older.
1521
00:54:26,640 –> 00:54:28,640
>> I love it. It's such a good message and
1522
00:54:28,640 –> 00:54:30,079
I can't thank you enough for coming on
1523
00:54:30,079 –> 00:54:31,920
today. Um, I'm sure so many of the
1524
00:54:31,920 –> 00:54:33,520
viewers are going to want to know a bit
1525
00:54:33,520 –> 00:54:36,240
more about you and learn about what you
1526
00:54:36,240 –> 00:54:38,160
do for for your clients. And I know
1527
00:54:38,160 –> 00:54:40,160
you've got a wonderful book out. Can you
1528
00:54:40,160 –> 00:54:41,280
tell people a little bit about that?
1529
00:54:41,280 –> 00:54:43,200
>> Sure. Thanks, Will. Yeah, my latest book
1530
00:54:43,200 –> 00:54:45,280
is called Eat Your Brain Happy. And it
1531
00:54:45,280 –> 00:54:46,960
is about this incredible relationship
1532
00:54:46,960 –> 00:54:49,200
the gut microbes and the brain have.
1533
00:54:49,200 –> 00:54:51,440
It's focusing on anxiety, depression,
1534
00:54:51,440 –> 00:54:53,599
and general mental resilience and how
1535
00:54:53,599 –> 00:54:55,920
what we eat and how our microbes work
1536
00:54:55,920 –> 00:54:58,079
can change how our brain works. So, it
1537
00:54:58,079 –> 00:54:59,280
explains all of that. It sort of
1538
00:54:59,280 –> 00:55:00,720
explains the science of it and then lots
1539
00:55:00,720 –> 00:55:02,720
of practical stuff in the second half. I
1540
00:55:02,720 –> 00:55:05,359
did write a book nine years ago called
1541
00:55:05,359 –> 00:55:07,440
clumsy title why eating less and
1542
00:55:07,440 –> 00:55:09,680
exercising more makes you fat which
1543
00:55:09,680 –> 00:55:11,280
actually covers
1544
00:55:11,280 –> 00:55:14,400
>> a lot of um a lot of this blood sugar
1545
00:55:14,400 –> 00:55:16,640
metabolism fat burning stuff. It talks
1546
00:55:16,640 –> 00:55:18,000
about the four fundamentals to good
1547
00:55:18,000 –> 00:55:19,920
metabolic health on the back of me
1548
00:55:19,920 –> 00:55:22,319
overcoming my diabetes. I'm rewriting
1549
00:55:22,319 –> 00:55:24,400
that now and it would be called um Eat
1550
00:55:24,400 –> 00:55:26,160
Your Body Lean
1551
00:55:26,160 –> 00:55:28,240
>> and looks at that whole blood sugar
1552
00:55:28,240 –> 00:55:30,400
metabolism, energy production, gut
1553
00:55:30,400 –> 00:55:32,160
health thing. So that's going to be
1554
00:55:32,160 –> 00:55:34,800
coming out next year. Um and you can
1555
00:55:34,800 –> 00:55:36,640
find me and all the work I do and my gut
1556
00:55:36,640 –> 00:55:39,680
health retreats um on Instagram which is
1557
00:55:39,680 –> 00:55:41,839
Healthinhand UK.
1558
00:55:41,839 –> 00:55:43,440
>> Brilliant. Well, we will leave a link to
1559
00:55:43,440 –> 00:55:46,240
that in the show notes below and to your
1560
00:55:46,240 –> 00:55:47,520
book as well. Thank you.
1561
00:55:47,520 –> 00:55:49,040
>> Thank you so much for coming on. We're
1562
00:55:49,040 –> 00:55:50,319
going to continue our conversation now
1563
00:55:50,319 –> 00:55:51,599
for another half an hour or so on the
1564
00:55:51,599 –> 00:55:53,200
lifelong mobility platform. There'll be
1565
00:55:53,200 –> 00:55:54,960
a link below if you want to come and
1566
00:55:54,960 –> 00:55:56,559
join us there. But thank you very much
1567
00:55:56,559 –> 00:55:58,240
for watching and thank you for wonderful
1568
00:55:58,240 –> 00:55:58,720
guest.
1569
00:55:58,720 –> 00:56:01,200
>> Pleasure.
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D:2025.12.09
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