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exercise doesn't help weight loss
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the reason exercise doesn't work is
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because
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Professor Tim Spector he's an
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award-winning scientist best-selling
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author and medical professor and he is
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ranked in the top 100 of the world's
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most cited scientists we're going to be
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talking about the future of personalized
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nutrition many consider you to be the
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leading expert on gut health and diet
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what's your view on the ketogenic diet
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virtually impossible what about vitamins
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waste of money what are the facts around
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fasting I do oh [ __ ] what do you mean
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idea the food industry wants you to
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focus on calorie fat content from sugar
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so you don't have to think about the
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quality of the food there's never been
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any long-term study showing that calorie
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counting is an effective way to lose
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weight and maintain weight loss this is
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why I want people to think about food
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very differently than we have done in
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the past
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so what is the cost
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depression anxiety is intricately linked
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to the quality of your gut microbes
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these are microscopic bugs in our
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intestines all of them are able to pump
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out chemicals that are vital for our
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body when they're fed the right Foods
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the reason we're in this state is we've
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killed off with all of our good bugs I
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think people don't think of all the
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positive members that don't think that
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you need to build them up God it's so
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confusing you know when you walk down
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the aisle in the supermarket everything
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is trying to pretend that it's good so
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how do I know what is good you have to
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quick one at the start of these episodes
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I told you that 74 of people who watch
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this channel frequently haven't yet hit
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the Subscribe button and I told you that
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the bigger the channel gets the better
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the guests get and hopefully I've
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delivered upon that for you so there's
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two things I wanted to tell you the
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first is if you've ever enjoyed this
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channel could you do me a favor and my
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team here a favor which is hit that
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subscribe button because it helps this
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channel more than you know and as I say
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the bigger the channel the better the
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guess but also we're approaching 1
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million subscribers and when we hit 1
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million subscribers
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we've been working for many months to do
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something very big in which you're all
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invited to
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I'll reveal that when we hit a million
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subscribers
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[Music]
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Tim
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[Music]
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many consider you to be the
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leading expert on topics relating to gut
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health and diet and food Etc but how
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would you describe your own professional
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academic bio what is that bio in your
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own words
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it's complicated
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so
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I've changed form over the years quite a
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lot
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and I'm quite unusual in in terms of
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academic medics
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who usually stick very Strictly To One
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specialty all their career and fear to
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go anywhere else so I was a medical
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school did the usual stuff then wanted
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to be a physician
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then did rheumatology
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what's Rheumatology and bones and joints
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okay so that was my sub specialty if you
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like and but I got interested in
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epidemiology which is the study of risk
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factors in populations where you just
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look at thousands of people rather than
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one patient really I switched again to
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study because I I got
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really interested in the idea that
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identical twins should be the same
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they're clones they lived all their life
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together
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all their genes are identical
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what makes them different
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counter to what everyone thought
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identical twins often die at different
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times they get different diseases one
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gets depression one's fine it's all
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these differences so what that was my
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sort of conundrum what makes identical
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twins different
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when they have the same they've lived
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the same lives it was
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only through this sort of search to find
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this out that I looked at the gut
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microbes in in Twins and found they were
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different and that really scientifically
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took me onto this
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whole new path from there I made this so
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leap into nutrition to say well now
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we've discovered this whole new science
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all this stuff we got wrong about
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nutrition suddenly makes sense so now I
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would say I'm you know an epidemiologist
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who's
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really
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specializing in in nutrition and gut
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health and trying to change the way
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people think about food
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that was a brilliant summary of your
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career and an academic background
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um as a muggle like me that's really you
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know new to many of these topics what I
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understand is the study of epidemiology
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is the study of the like genetic root
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causes of disease not just genetics so
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any any exclusive disease right so the
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people studying covid yeah were a
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wepademologists tracking a disease
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trying to work out who's getting it when
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it's coming back how common it is right
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all these basic things in populations at
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a at a sort of big population level
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right great you've also written 800
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articles
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more than 800 articles on this subject
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matter
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um in 2014 you set up the British gut
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microbiome project
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and you've written five books on these
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subject matters I mean I've read two of
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them that I sat in front of me here
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um I'm really intrigued by by the
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personal story as well because writing
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these books and doing all the work
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you've done
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is a lot it's a lot of work it requires
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a lot of Drive I mean this particular
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book you said it took almost six years
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to finish
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what is the personal Drive behind that
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what is driving you to pursue the
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subject matter
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you know I just love getting into a new
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area
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finding out that something that
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everyone's been quoting for
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decades
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is total BS
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and was based on some tiny study of nine
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people it's like I'm a detective
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and so I've always had this this quest
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to sort of be this
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obsessional detective I think going into
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these areas and at the same time it's
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that's coincided with you know various
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events in my life as well that
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um have probably pushed me in certain
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directions more than other you know that
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I wouldn't have gone otherwise what were
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those events in your life
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I guess you know I was pretty lazy's
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um
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a student at school they might surprise
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some people we always assume if you're a
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professor and you've made it you were a
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SWOT at school but I did the absolute
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minimum so I scraped into medical school
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scrape through the first
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few years of medical school I had spent
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one year
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proving you didn't have to go to any
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lectures
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and could still pass
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which was a lot of work actually at the
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end I realized it was harder then of
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course age 21 my father died
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suddenly overnight with a heart attack
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no warning at all I was off on a skiing
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holiday with some friends
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and I think in retrospect that
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that event
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changed me and
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perhaps gave me
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you know a bit more
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Direction and drive
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than I would have had I'm not quite sure
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you know how it would have turned out if
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he hadn't died but to me
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him dying at 57.
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suddenly like that
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um
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made me think I I need to you know make
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more of my life
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I could die early too
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this was something that you know I think
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spurred me on to
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do all this kind of stuff that I didn't
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need to do but um I felt perhaps more
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compulsion to do and maybe also got me
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interested in this whole idea of
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genetics to say well you know
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did he have rotten genes
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um am I have I got the same genes am I
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going to die in my 50s so I think that
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Looking Back Now I think
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that's it's hard to be absolutely sure
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but that seems uh
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a reasonable scenario I read and I've
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heard from members of your team that
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left you with a feeling as you've kind
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of said there that you might also Die
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Young if it is a genetic thing
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definitely yes no I was always telling
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my kids you know this is this is it you
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know money how many hit I was sort of
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half joking but saying well you know
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my times you know I've only got seven
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years to go now you know whatever it is
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um you were saying that two kids yes you
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know that uh to try and prepare them I
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guess so but it was my way of you know I
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did in a jokey way it wasn't like
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um I was writing my will and saying you
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know
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the candlesticks are here and the uh uh
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everything else but it was um yeah I
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used to make light of it but you know
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underneath it yes I felt well
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you know I could go early so I need to
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get on with it I think and I was also at
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that time uh price speed was sped up by
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another personal incident
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I had at that time
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which was a mini stroke
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yes I would call it a mini stroke it's a
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vascular occlusion but I couldn't work
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for three months I couldn't read
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and I got a bit depressed about that
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so those three months where you you
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can't read
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um
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I read that you were
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the quote I went from being a sporty
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fitter than average middle-aged man to a
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pill popping depressed stroke victim
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with high blood pressure
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they said you were flawed by this
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experience and for three months you
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couldn't work
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from having a pretty fast-paced frenetic
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life
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to being bed bound and in those three
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months you you'll focus on the
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microbiome
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increases right
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yes I I was I was just finishing up the
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very last bits of the previous book
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identically different which is about why
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Twins were different right
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and as a sort of afterthought I had
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acted one page about well actually the
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microbiome could be
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the key to this what is the microbiome
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it's the word we use for the community
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of gut microbes these are microscopic
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bugs in our intestines
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and it's
283
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a biome because it's like this jungle
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Community it's a lot of different
285
00:10:35,100 --> 00:10:40,320
species all together thousands of them
286
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that coexist in our in our lower
287
00:10:40,320 --> 00:10:47,940
intestine our colon and they it's like
288
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we've discovered in the last 10 years a
289
00:10:47,940 --> 00:10:51,420
new organ in our bodies
290
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if you put them all together they weigh
291
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about the same as our brain
292
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okay so it's that's mind-boggling really
293
00:10:55,440 --> 00:11:01,680
to think about all these bugs which uh
294
00:10:59,278 --> 00:11:03,240
individually are tiny putting together
295
00:11:01,679 --> 00:11:04,500
they actually you know they weigh
296
00:11:03,240 --> 00:11:06,919
several pounds
297
00:11:04,500 --> 00:11:09,778
so you can either think of them as a
298
00:11:06,919 --> 00:11:12,059
microbial Garden but increasingly I'm
299
00:11:09,778 --> 00:11:13,919
shifting that towards thinking as a an
300
00:11:12,059 --> 00:11:15,359
incredible Pharmacy
301
00:11:13,919 --> 00:11:18,059
so all of them
302
00:11:15,360 --> 00:11:21,180
are able to pump out chemicals
303
00:11:18,059 --> 00:11:23,458
all the time that are vital for our body
304
00:11:21,179 --> 00:11:26,939
so thousands of different chemicals are
305
00:11:23,458 --> 00:11:29,458
pumped out every minute by these these
306
00:11:26,940 --> 00:11:32,940
gut microbes when they're fed the right
307
00:11:29,458 --> 00:11:35,219
foods and these chemicals are key for
308
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our immune system most of our immune
309
00:11:35,220 --> 00:11:38,820
system is actually in our gut
310
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we don't most people don't know that we
311
00:11:38,820 --> 00:11:41,940
think it's you know
312
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under our armpits or somewhere but
313
00:11:41,940 --> 00:11:43,980
actually
314
00:11:43,200 --> 00:11:45,660
um
315
00:11:43,980 --> 00:11:48,060
all the immune cells are actually
316
00:11:45,659 --> 00:11:50,399
talking all the time to our gut
317
00:11:48,059 --> 00:11:52,739
microbes through these chemicals and
318
00:11:50,399 --> 00:11:55,500
their immune system obviously is crucial
319
00:11:52,740 --> 00:11:59,039
for our whole body and fighting aging
320
00:11:55,500 --> 00:12:01,740
and cancer covered infections allergies
321
00:11:59,039 --> 00:12:03,659
all these kind of things so then you've
322
00:12:01,740 --> 00:12:05,879
also got the microbes can produce
323
00:12:03,659 --> 00:12:07,319
chemicals that affect the brain and will
324
00:12:05,879 --> 00:12:11,039
make the difference between you being
325
00:12:07,320 --> 00:12:13,740
happy or sad or we know that they're
326
00:12:11,039 --> 00:12:15,838
vital in depression
327
00:12:13,740 --> 00:12:18,899
important for regulating how much you
328
00:12:15,839 --> 00:12:22,440
eat your appetite when you feel full
329
00:12:18,899 --> 00:12:25,620
they also provide key vitamins for you
330
00:12:22,440 --> 00:12:28,019
all the B vitamins and many other
331
00:12:25,620 --> 00:12:30,360
components neurochemicals like serotonin
332
00:12:28,019 --> 00:12:32,879
that's key for the happiness
333
00:12:30,360 --> 00:12:35,278
and how antidepressants work are all
334
00:12:32,879 --> 00:12:37,559
produced by your gut microbes so we're
335
00:12:35,278 --> 00:12:39,419
slowly learning that these guys are
336
00:12:37,559 --> 00:12:41,699
absolutely crucial
337
00:12:39,419 --> 00:12:44,759
to how our body responds to anything
338
00:12:41,700 --> 00:12:46,740
coming into it whether it's painkillers
339
00:12:44,759 --> 00:12:49,740
whether it's antidepressants whether
340
00:12:46,740 --> 00:12:52,919
it's chemicals in the form of food and
341
00:12:49,740 --> 00:12:55,440
this is why you know I want people to
342
00:12:52,919 --> 00:12:58,139
think about food very differently
343
00:12:55,440 --> 00:13:01,260
than we have done in the past the idea
344
00:12:58,139 --> 00:13:04,019
the old idea that food is just calories
345
00:13:01,259 --> 00:13:07,379
macros you know whether it's fats and
346
00:13:04,019 --> 00:13:12,120
carbs and proteins those four things you
347
00:13:07,379 --> 00:13:14,639
know that's 100 years old mentality but
348
00:13:12,120 --> 00:13:17,220
key to it is this this core of our gut
349
00:13:14,639 --> 00:13:20,639
health which we've ignored
350
00:13:17,220 --> 00:13:22,860
totally and this this was this big aha
351
00:13:20,639 --> 00:13:25,139
moment for me after research for 10
352
00:13:22,860 --> 00:13:25,919
years why would identical twins twins be
353
00:13:25,139 --> 00:13:28,919
different
354
00:13:25,919 --> 00:13:31,139
what could it be and it turns out their
355
00:13:28,919 --> 00:13:33,059
gut microbes are different
356
00:13:31,139 --> 00:13:34,500
that's the only thing I've ever found in
357
00:13:33,059 --> 00:13:37,679
30 years that's really different about
358
00:13:34,500 --> 00:13:40,139
identical twins and that explains why
359
00:13:37,679 --> 00:13:43,620
one gets cancer the other one doesn't y
360
00:13:40,139 --> 00:13:46,259
one gets an autoimmune disease or one's
361
00:13:43,620 --> 00:13:49,259
depressed and one's happy so for me that
362
00:13:46,259 --> 00:13:50,519
the twins were perfect
363
00:13:49,259 --> 00:13:53,700
um
364
00:13:50,519 --> 00:13:57,480
obvious way to show that how important
365
00:13:53,700 --> 00:13:59,399
these these microbes are for all of us
366
00:13:57,480 --> 00:14:00,778
what are some of the biggest myths you
367
00:13:59,399 --> 00:14:02,820
encountered as you started researching
368
00:14:00,778 --> 00:14:05,278
the microbiome that most people
369
00:14:02,820 --> 00:14:08,519
currently believe that I probably sat
370
00:14:05,278 --> 00:14:10,500
here now believe about how to keep my
371
00:14:08,519 --> 00:14:11,700
um my gut healthy what are some of those
372
00:14:10,500 --> 00:14:13,200
key myths because I know you like myth
373
00:14:11,700 --> 00:14:16,019
busting
374
00:14:13,200 --> 00:14:19,139
well I think most people believe that
375
00:14:16,019 --> 00:14:21,299
probiotics in yogurt get killed by your
376
00:14:19,139 --> 00:14:22,919
stomach acid
377
00:14:21,299 --> 00:14:24,359
so they don't work because your
378
00:14:22,919 --> 00:14:25,559
everything gets killed off that's a
379
00:14:24,360 --> 00:14:28,860
common one I hear
380
00:14:25,559 --> 00:14:32,219
but they don't no some get killed but
381
00:14:28,860 --> 00:14:34,740
you're ingesting billions so always
382
00:14:32,220 --> 00:14:37,200
enough get through to have an effect and
383
00:14:34,740 --> 00:14:39,000
we know that probiotics do work
384
00:14:37,200 --> 00:14:41,220
although the best probiotics are in food
385
00:14:39,000 --> 00:14:43,078
rather than in capsules
386
00:14:41,220 --> 00:14:44,660
and there's plenty of fermented foods
387
00:14:43,078 --> 00:14:46,979
which is the same
388
00:14:44,659 --> 00:14:47,939
I think
389
00:14:46,980 --> 00:14:49,620
um
390
00:14:47,940 --> 00:14:51,839
most people know very little about
391
00:14:49,620 --> 00:14:53,100
microbes they think that most of them
392
00:14:51,839 --> 00:14:56,339
are harmful
393
00:14:53,100 --> 00:14:58,920
so oh I've you know they they cultured
394
00:14:56,339 --> 00:15:00,899
this microbe or they found a parasite
395
00:14:58,919 --> 00:15:04,139
fifty thousand people have now looked at
396
00:15:00,899 --> 00:15:08,100
their gut microbes in the US and the UK
397
00:15:04,139 --> 00:15:12,060
in the UK 24 have a parasite
398
00:15:08,100 --> 00:15:14,339
and that parasite is actually beneficial
399
00:15:12,059 --> 00:15:16,319
it's called blastocystis and it's
400
00:15:14,339 --> 00:15:18,959
associated with good health being
401
00:15:16,320 --> 00:15:20,220
thinner having less internal fat lower
402
00:15:18,958 --> 00:15:22,979
blood pressure
403
00:15:20,220 --> 00:15:24,120
and you know in the past we're trying to
404
00:15:22,980 --> 00:15:25,920
kill it off
405
00:15:24,120 --> 00:15:27,720
and actually
406
00:15:25,919 --> 00:15:30,659
the reason we're in this state is we've
407
00:15:27,720 --> 00:15:33,720
killed off a lot of our good bugs so I
408
00:15:30,659 --> 00:15:36,000
think people need to realize that most
409
00:15:33,720 --> 00:15:37,440
of the bugs in our in our system are
410
00:15:36,000 --> 00:15:38,879
trying to help us
411
00:15:37,440 --> 00:15:42,240
and
412
00:15:38,879 --> 00:15:44,759
we've actually lost half of the good
413
00:15:42,240 --> 00:15:46,980
ones compared to if you go to
414
00:15:44,759 --> 00:15:49,620
hunter-gatherers or you know I spent
415
00:15:46,980 --> 00:15:51,778
some time with the hadza tribe in Africa
416
00:15:49,620 --> 00:15:54,000
and you know they have twice the number
417
00:15:51,778 --> 00:15:56,399
of species that we have
418
00:15:54,000 --> 00:15:58,259
because they don't pop antibiotics they
419
00:15:56,399 --> 00:16:00,539
don't have sterile Foods they have a
420
00:15:58,259 --> 00:16:05,578
very wide range of um
421
00:16:00,539 --> 00:16:08,159
diverse plants Etc so I think people
422
00:16:05,578 --> 00:16:09,719
uh think that you know their their gut
423
00:16:08,159 --> 00:16:11,698
microbes are really only there to hurt
424
00:16:09,720 --> 00:16:13,800
them when they have a bad Kebab or
425
00:16:11,698 --> 00:16:15,899
something they don't think of all the
426
00:16:13,799 --> 00:16:17,519
positive benefits that don't think that
427
00:16:15,899 --> 00:16:19,679
you need to build them up
428
00:16:17,519 --> 00:16:22,379
and that actually you know they're like
429
00:16:19,679 --> 00:16:25,019
a the more you've got the better it is
430
00:16:22,379 --> 00:16:27,480
how do I build them up
431
00:16:25,019 --> 00:16:30,000
how do I become more like that tribe you
432
00:16:27,480 --> 00:16:30,899
have to have a more diverse range of
433
00:16:30,000 --> 00:16:32,278
plants
434
00:16:30,899 --> 00:16:34,139
so
435
00:16:32,278 --> 00:16:35,879
we did a study a few years ago with
436
00:16:34,139 --> 00:16:38,100
British and American guts that showed
437
00:16:35,879 --> 00:16:39,899
that if you can get up to 30 different
438
00:16:38,100 --> 00:16:43,199
types of plant a week
439
00:16:39,899 --> 00:16:44,639
you maximize your diversity of species
440
00:16:43,198 --> 00:16:46,740
in your gut
441
00:16:44,639 --> 00:16:47,698
and that's that diversity that we want
442
00:16:46,740 --> 00:16:49,740
remember
443
00:16:47,698 --> 00:16:52,019
30 plants you look a bit shocked but
444
00:16:49,740 --> 00:16:55,139
that's um it's
445
00:16:52,019 --> 00:16:56,299
a plant is a nut a seed it's not just
446
00:16:55,139 --> 00:17:00,180
kale
447
00:16:56,299 --> 00:17:03,479
it's a herb it's a spice
448
00:17:00,179 --> 00:17:05,298
and things like coffee
449
00:17:03,480 --> 00:17:09,078
are a plant to me
450
00:17:05,298 --> 00:17:13,019
because it comes from a fermented Bean
451
00:17:09,078 --> 00:17:15,359
so it's that diversity it's having more
452
00:17:13,019 --> 00:17:17,818
fermented foods it's
453
00:17:15,359 --> 00:17:18,459
having a range of colors it's cutting
454
00:17:17,818 --> 00:17:19,019
out
455
00:17:18,460 --> 00:17:19,980
[Music]
456
00:17:19,019 --> 00:17:22,439
um
457
00:17:19,980 --> 00:17:25,380
the ultra processed chemicals as well
458
00:17:22,439 --> 00:17:27,480
which all that all the groups in the
459
00:17:25,380 --> 00:17:29,460
population that have the best gut
460
00:17:27,480 --> 00:17:30,539
microbes they don't eat the ultra
461
00:17:29,460 --> 00:17:32,460
processed foods they don't have
462
00:17:30,539 --> 00:17:34,319
antibiotics they don't have this this
463
00:17:32,460 --> 00:17:36,900
modern Western
464
00:17:34,319 --> 00:17:37,859
lifestyle you mentioned calories there
465
00:17:36,900 --> 00:17:38,940
as well
466
00:17:37,859 --> 00:17:41,519
um when you're talking about the
467
00:17:38,940 --> 00:17:45,360
microbiome one of my friends
468
00:17:41,519 --> 00:17:46,980
is a prolific calorie counter
469
00:17:45,359 --> 00:17:48,959
and you know he eats a lot of Domino's
470
00:17:46,980 --> 00:17:50,339
Pizzas he'll he listens to this podcast
471
00:17:48,960 --> 00:17:52,019
he's going to know exactly he's going to
472
00:17:50,339 --> 00:17:53,699
know that I'm ating him
473
00:17:52,019 --> 00:17:55,918
um he eats Domino's Pizzas all the time
474
00:17:53,700 --> 00:17:58,200
he eats like a real you know processed
475
00:17:55,919 --> 00:18:01,080
food diet but then says to me it's all
476
00:17:58,200 --> 00:18:04,200
about calorie counting
477
00:18:01,079 --> 00:18:05,759
now with all due respect
478
00:18:04,200 --> 00:18:06,660
friend
479
00:18:05,759 --> 00:18:09,660
um
480
00:18:06,660 --> 00:18:11,880
he's never managed to I shouldn't say
481
00:18:09,660 --> 00:18:13,259
but um but it's not necessarily work for
482
00:18:11,880 --> 00:18:15,480
him in terms of the goal that he set
483
00:18:13,259 --> 00:18:17,220
himself so when I was reading about your
484
00:18:15,480 --> 00:18:20,279
view on calorie counting in your book
485
00:18:17,220 --> 00:18:21,839
spoon fed it was I screenshotted it this
486
00:18:20,279 --> 00:18:23,579
morning and sent it to him and I sent I
487
00:18:21,839 --> 00:18:25,259
said you are a bullshitter that's what I
488
00:18:23,579 --> 00:18:26,639
said in the message and we had a good
489
00:18:25,259 --> 00:18:27,960
laugh about it this morning but what is
490
00:18:26,640 --> 00:18:30,419
your view on calorie counting and this
491
00:18:27,960 --> 00:18:32,460
idea that we can you know weight loss or
492
00:18:30,419 --> 00:18:34,500
being healthy is just about having a
493
00:18:32,460 --> 00:18:36,419
calorie deficit it it's complete
494
00:18:34,500 --> 00:18:38,400
nonsense yeah thank you I will clip that
495
00:18:36,419 --> 00:18:41,460
and send it to him there's never been
496
00:18:38,400 --> 00:18:43,740
any long-term study showing that calorie
497
00:18:41,460 --> 00:18:46,200
counting is an effective way to lose
498
00:18:43,740 --> 00:18:48,298
weight and maintain weight loss after
499
00:18:46,200 --> 00:18:49,380
you know the first few weeks
500
00:18:48,298 --> 00:18:50,839
so
501
00:18:49,380 --> 00:18:53,580
yes
502
00:18:50,839 --> 00:18:55,798
very strict calorie counting if you
503
00:18:53,579 --> 00:18:58,740
deprive yourself for a few weeks you
504
00:18:55,798 --> 00:19:01,879
will lose some weight but
505
00:18:58,740 --> 00:19:04,019
even if you're successful your body's
506
00:19:01,880 --> 00:19:05,880
evolutionary mechanisms will make you
507
00:19:04,019 --> 00:19:07,798
hungry and hungry every week you go by
508
00:19:05,880 --> 00:19:10,320
where you're depriving yourself of
509
00:19:07,798 --> 00:19:12,359
energy your body will go into sort of
510
00:19:10,319 --> 00:19:14,298
shutdown mode your metabolism slows down
511
00:19:12,359 --> 00:19:19,439
so you're not expending those calories
512
00:19:14,298 --> 00:19:22,139
and inevitably I'd say more than 95
513
00:19:19,440 --> 00:19:24,480
percent of people will go back to their
514
00:19:22,140 --> 00:19:27,120
Baseline and many go above it it's a
515
00:19:24,480 --> 00:19:31,279
rebound back if they're doing this this
516
00:19:27,119 --> 00:19:33,479
style of uh calorie restriction now
517
00:19:31,279 --> 00:19:35,460
calorie counting is a part of that so
518
00:19:33,480 --> 00:19:37,380
people try and say okay I'm not going
519
00:19:35,460 --> 00:19:40,679
I'm not getting a dramatic diet but I'm
520
00:19:37,380 --> 00:19:42,840
going to just try and Reduce by 10 my
521
00:19:40,679 --> 00:19:44,160
calories in the day which in the old
522
00:19:42,839 --> 00:19:46,259
theory was supposed to make you lose
523
00:19:44,160 --> 00:19:49,380
weight well it's virtually impossible
524
00:19:46,259 --> 00:19:51,119
even professionals to count calories
525
00:19:49,380 --> 00:19:53,120
and
526
00:19:51,119 --> 00:19:55,379
because
527
00:19:53,119 --> 00:19:57,000
they're not very accurate for a start
528
00:19:55,380 --> 00:20:00,059
everything on the packet you have to
529
00:19:57,000 --> 00:20:01,440
weigh everything and in restaurants now
530
00:20:00,058 --> 00:20:03,538
we're supposed to have these calorie
531
00:20:01,440 --> 00:20:06,779
counts they're plus or minus about 30
532
00:20:03,538 --> 00:20:09,179
percent because the portion size makes
533
00:20:06,779 --> 00:20:11,460
such a huge difference to it that it it
534
00:20:09,179 --> 00:20:13,980
and it's been shown in the US to be a
535
00:20:11,460 --> 00:20:16,500
worthless exercise anyway
536
00:20:13,980 --> 00:20:17,940
so you can't count them going in you
537
00:20:16,500 --> 00:20:20,038
can't really count your metabolism going
538
00:20:17,940 --> 00:20:22,200
out either we're all incredibly
539
00:20:20,038 --> 00:20:24,538
different you know your friends probably
540
00:20:22,200 --> 00:20:26,038
been told 2500 calories is what he's
541
00:20:24,538 --> 00:20:28,200
allowed
542
00:20:26,038 --> 00:20:31,259
well that's an average
543
00:20:28,200 --> 00:20:33,538
uh but it doesn't mean it relates to him
544
00:20:31,259 --> 00:20:36,298
my average is much lower and when I
545
00:20:33,538 --> 00:20:38,460
tested it so everyone is an individual
546
00:20:36,298 --> 00:20:40,259
and this is another thing we need to
547
00:20:38,460 --> 00:20:42,660
move away from this one-size-fits-all
548
00:20:40,259 --> 00:20:44,339
guidelines but I think more importantly
549
00:20:42,660 --> 00:20:45,900
is that
550
00:20:44,339 --> 00:20:47,699
the whole calorie counting assumption
551
00:20:45,900 --> 00:20:49,860
means that it doesn't matter what form
552
00:20:47,700 --> 00:20:52,798
that calorie is it has the same effect
553
00:20:49,859 --> 00:20:55,500
in your body therefore whether you're
554
00:20:52,798 --> 00:20:59,519
cutting out fat calories or carb
555
00:20:55,500 --> 00:21:01,558
calories or you know low calorie
556
00:20:59,519 --> 00:21:03,538
sodas or whatever it is it's it's going
557
00:21:01,558 --> 00:21:05,178
to be fine but we now know that's not
558
00:21:03,538 --> 00:21:07,558
true
559
00:21:05,179 --> 00:21:10,200
and there's several science experiments
560
00:21:07,558 --> 00:21:11,879
which now absolutely nail that
561
00:21:10,200 --> 00:21:14,519
one was
562
00:21:11,880 --> 00:21:16,799
um but in America where they gave people
563
00:21:14,519 --> 00:21:20,119
identical meals
564
00:21:16,798 --> 00:21:23,940
um for two weeks in a sort of enclosed
565
00:21:20,119 --> 00:21:26,519
semi-prison and one was homemade and one
566
00:21:23,940 --> 00:21:28,798
was Ultra processed both identical
567
00:21:26,519 --> 00:21:30,480
calories macros the same
568
00:21:28,798 --> 00:21:34,079
the group of the ultra processed foods
569
00:21:30,480 --> 00:21:36,179
over at by about 200 calories every day
570
00:21:34,079 --> 00:21:37,740
they kept came back to the buffet for
571
00:21:36,179 --> 00:21:40,798
more okay so
572
00:21:37,740 --> 00:21:43,079
yes the same calories but the effect on
573
00:21:40,798 --> 00:21:43,798
the body meant they were hungrier why is
574
00:21:43,079 --> 00:21:46,439
that
575
00:21:43,798 --> 00:21:48,599
we don't know for sure it could be
576
00:21:46,440 --> 00:21:50,640
that those chemicals in the ultra versus
577
00:21:48,599 --> 00:21:52,980
Foods affect the gut microbes
578
00:21:50,640 --> 00:21:56,460
and they then send signals to the brain
579
00:21:52,980 --> 00:21:57,779
saying eat more this isn't a natural you
580
00:21:56,460 --> 00:21:59,279
know this is a really weird chemical
581
00:21:57,779 --> 00:22:01,440
it's doing something weird to me I'm
582
00:21:59,279 --> 00:22:02,879
producing something weird in exchange
583
00:22:01,440 --> 00:22:03,779
it could be they get absorbed much
584
00:22:02,880 --> 00:22:07,559
quicker
585
00:22:03,779 --> 00:22:10,259
so you get a big sugar rush and you know
586
00:22:07,558 --> 00:22:12,839
the nutrients get in to your body in a
587
00:22:10,259 --> 00:22:15,000
way faster than they should do in nature
588
00:22:12,839 --> 00:22:17,399
and so your brain doesn't have time to
589
00:22:15,000 --> 00:22:21,058
say I'm full it normally takes 20
590
00:22:17,400 --> 00:22:24,840
minutes or so to to get that fullness
591
00:22:21,058 --> 00:22:26,038
um or you know it so it could be the
592
00:22:24,839 --> 00:22:27,658
Matrix of the food it could be the
593
00:22:26,038 --> 00:22:29,579
chemicals in the food it could be its
594
00:22:27,659 --> 00:22:31,440
effect on the gut microbes
595
00:22:29,579 --> 00:22:34,859
um but it also could be
596
00:22:31,440 --> 00:22:37,860
things like your sugar spikes so in the
597
00:22:34,859 --> 00:22:42,240
Zoe predict studies where basically
598
00:22:37,859 --> 00:22:44,158
we've given Now 50 000 people
599
00:22:42,240 --> 00:22:45,538
um in the US and the UK the same Foods
600
00:22:44,159 --> 00:22:47,460
at the same time
601
00:22:45,538 --> 00:22:50,940
same time of day everyone's got these
602
00:22:47,460 --> 00:22:53,038
muffins we show that people
603
00:22:50,940 --> 00:22:54,900
um one in four people who have these
604
00:22:53,038 --> 00:22:57,480
muffins and are wearing it we wear
605
00:22:54,900 --> 00:22:58,559
glucose monitors which tells you for two
606
00:22:57,480 --> 00:23:00,419
weeks of what's happening in your
607
00:22:58,558 --> 00:23:01,859
glucose one in four people get a real
608
00:23:00,419 --> 00:23:04,440
sugar dip
609
00:23:01,859 --> 00:23:06,479
three hours later so this is where you
610
00:23:04,440 --> 00:23:08,159
you rise in Sugar which is normal and
611
00:23:06,480 --> 00:23:09,419
then as it comes down it goes below
612
00:23:08,159 --> 00:23:11,580
Baseline
613
00:23:09,419 --> 00:23:14,880
but only in one in four people
614
00:23:11,579 --> 00:23:18,000
and when that happens those people end
615
00:23:14,880 --> 00:23:20,039
up uh overeating the next meal and
616
00:23:18,000 --> 00:23:22,500
during the day they feel more tired more
617
00:23:20,038 --> 00:23:24,419
hungry that's this the sort of 11
618
00:23:22,500 --> 00:23:26,819
o'clock slump if you like if you've had
619
00:23:24,419 --> 00:23:28,080
a carbi breakfast some people feel that
620
00:23:26,819 --> 00:23:30,839
others don't
621
00:23:28,079 --> 00:23:32,699
and what's really interesting is that so
622
00:23:30,839 --> 00:23:35,819
one in four people eating an identical
623
00:23:32,700 --> 00:23:38,700
muffin of identical calories will then
624
00:23:35,819 --> 00:23:39,658
overeat by this you know another 10 that
625
00:23:38,700 --> 00:23:42,538
day
626
00:23:39,659 --> 00:23:43,640
so you can see how that just blows the
627
00:23:42,538 --> 00:23:46,200
calorie
628
00:23:43,640 --> 00:23:49,980
idea out that the calories in equals
629
00:23:46,200 --> 00:23:52,019
calories out everything's the same and
630
00:23:49,980 --> 00:23:53,640
and the third thing is that Ultra
631
00:23:52,019 --> 00:23:56,900
processed food says it has the calories
632
00:23:53,640 --> 00:23:59,640
that's equal to the Whole Foods but
633
00:23:56,900 --> 00:24:01,798
often they don't account for the fact
634
00:23:59,640 --> 00:24:04,380
that it's ground up it's highly refined
635
00:24:01,798 --> 00:24:06,179
and so if you take like almonds or
636
00:24:04,380 --> 00:24:09,900
something like this these might use
637
00:24:06,179 --> 00:24:12,059
ground almonds and you compare ground
638
00:24:09,900 --> 00:24:14,059
almonds to whole almonds
639
00:24:12,058 --> 00:24:16,619
there's perhaps 30 percent less
640
00:24:14,058 --> 00:24:18,418
available calories and the whole almonds
641
00:24:16,619 --> 00:24:20,099
than there is in the other one so the
642
00:24:18,419 --> 00:24:21,480
whole thing is a complete nonsense and
643
00:24:20,099 --> 00:24:23,939
it's there
644
00:24:21,480 --> 00:24:26,880
because the food industry wants you to
645
00:24:23,940 --> 00:24:28,740
focus on the calorie
646
00:24:26,880 --> 00:24:30,720
the fat content
647
00:24:28,740 --> 00:24:32,159
sugar so you don't have to think about
648
00:24:30,720 --> 00:24:34,259
the quality of the food
649
00:24:32,159 --> 00:24:38,039
and it's something that they can control
650
00:24:34,259 --> 00:24:40,740
very easily get their profits higher
651
00:24:38,038 --> 00:24:41,819
keep adding stuff to the product that's
652
00:24:40,740 --> 00:24:43,679
synthetic
653
00:24:41,819 --> 00:24:46,259
when we know that a lot of things are
654
00:24:43,679 --> 00:24:48,538
adding are harmful for our gut microbes
655
00:24:46,259 --> 00:24:51,179
so that the artificial sweeteners are
656
00:24:48,538 --> 00:24:53,640
harmful the the glues they stick the
657
00:24:51,179 --> 00:24:55,440
foods together the emulsifiers some
658
00:24:53,640 --> 00:24:57,659
people react quite a lot to those and
659
00:24:55,440 --> 00:24:59,820
they cause problems so the whole thing
660
00:24:57,659 --> 00:25:01,500
is like this giant camouflage
661
00:24:59,819 --> 00:25:03,599
and that's
662
00:25:01,500 --> 00:25:05,640
that's really one thing I'm you know it
663
00:25:03,599 --> 00:25:06,418
might probably my number one bug bear is
664
00:25:05,640 --> 00:25:09,120
to
665
00:25:06,419 --> 00:25:12,480
get people to see the light
666
00:25:09,119 --> 00:25:15,479
stop obsessing about calories and start
667
00:25:12,480 --> 00:25:18,058
thinking about food much more as quality
668
00:25:15,480 --> 00:25:21,599
and what it does to your body
669
00:25:18,058 --> 00:25:24,240
quality food what is quality food in
670
00:25:21,599 --> 00:25:25,980
your definition of the phrase it's the
671
00:25:24,240 --> 00:25:29,298
opposite of ultra processed food which
672
00:25:25,980 --> 00:25:32,099
is Whole Food which is made with
673
00:25:29,298 --> 00:25:34,379
from the original ingredients of plants
674
00:25:32,099 --> 00:25:36,619
mainly plant-based but it's not
675
00:25:34,380 --> 00:25:39,419
exclusively that
676
00:25:36,619 --> 00:25:41,639
contains all the nutrients that those
677
00:25:39,419 --> 00:25:43,880
those plants produce without it being
678
00:25:41,640 --> 00:25:47,700
Stripped Away or
679
00:25:43,880 --> 00:25:49,860
boiled up or highly pressurized
680
00:25:47,700 --> 00:25:52,919
deformed and so they have to add in back
681
00:25:49,859 --> 00:25:54,959
those nutrients so you know it's things
682
00:25:52,919 --> 00:25:58,200
in their pure form so it's
683
00:25:54,960 --> 00:26:01,159
it's nuts it's seeds it's it's grains
684
00:25:58,200 --> 00:26:04,080
that haven't been ground up super finely
685
00:26:01,159 --> 00:26:05,820
it's all the amazing plants and fruits
686
00:26:04,079 --> 00:26:09,899
and vegetables that we've got
687
00:26:05,819 --> 00:26:12,058
they they're healthy foods but you know
688
00:26:09,900 --> 00:26:14,640
it's it's not straightforward yes I've
689
00:26:12,058 --> 00:26:17,278
got this list of 10 superfoods it's it's
690
00:26:14,640 --> 00:26:19,559
understanding that many foods that
691
00:26:17,278 --> 00:26:22,919
you know are healthy for us most of them
692
00:26:19,558 --> 00:26:24,960
are in their in their original form
693
00:26:22,919 --> 00:26:25,980
berries nuts
694
00:26:24,960 --> 00:26:28,440
um
695
00:26:25,980 --> 00:26:31,380
virtually every vegetable
696
00:26:28,440 --> 00:26:34,620
is healthy for us if it's in that
697
00:26:31,380 --> 00:26:36,720
original form it's only because we've we
698
00:26:34,619 --> 00:26:37,798
had to learn to preserve things we had
699
00:26:36,720 --> 00:26:40,860
to
700
00:26:37,798 --> 00:26:43,619
do trickery to make you know margarines
701
00:26:40,859 --> 00:26:46,199
and things with chemistry that we've
702
00:26:43,619 --> 00:26:48,839
moved away from that but
703
00:26:46,200 --> 00:26:51,298
you know going back you know
704
00:26:48,839 --> 00:26:53,038
olive oil for example is a great example
705
00:26:51,298 --> 00:26:55,679
of saying that the vilified often
706
00:26:53,038 --> 00:26:58,319
because it has lots of fats in it and
707
00:26:55,679 --> 00:26:59,700
you know sending I was done oh the med
708
00:26:58,319 --> 00:27:01,740
trains they have they have olive oil and
709
00:26:59,700 --> 00:27:04,259
everything it's horrible it's all fatty
710
00:27:01,740 --> 00:27:06,538
turns out that's that's a perf you know
711
00:27:04,259 --> 00:27:08,099
it comes from the olive
712
00:27:06,538 --> 00:27:11,519
the good stuff extra virgin olive oil
713
00:27:08,099 --> 00:27:14,639
has very little done to it and that is a
714
00:27:11,519 --> 00:27:16,619
a good healthy quality food but
715
00:27:14,640 --> 00:27:18,960
it can be refined you can take that and
716
00:27:16,619 --> 00:27:21,479
you can keep refining it
717
00:27:18,960 --> 00:27:24,480
um you can take corn on the cob as an
718
00:27:21,480 --> 00:27:27,240
example and then you you know and then
719
00:27:24,480 --> 00:27:29,278
you've got I don't know uh
720
00:27:27,240 --> 00:27:31,319
tortilla chips or something down the
721
00:27:29,278 --> 00:27:33,119
other end is which Bears or cornflakes
722
00:27:31,319 --> 00:27:36,058
which Bears no resemblance
723
00:27:33,119 --> 00:27:38,699
to the original and they're all versions
724
00:27:36,058 --> 00:27:42,418
on the Spectrum
725
00:27:38,700 --> 00:27:44,400
God it's so confusing you know because
726
00:27:42,419 --> 00:27:46,860
what you've said to me is
727
00:27:44,400 --> 00:27:48,360
you know based on research and studies
728
00:27:46,859 --> 00:27:50,339
but then when I go to a supermarket
729
00:27:48,359 --> 00:27:51,719
labeling even I just thinking in
730
00:27:50,339 --> 00:27:52,918
cornflakes I think I grew up thinking
731
00:27:51,720 --> 00:27:54,900
conflicts were healthy because it says
732
00:27:52,919 --> 00:27:56,159
corn in the title you know what I mean
733
00:27:54,900 --> 00:27:57,538
and it's and when you're trying to
734
00:27:56,159 --> 00:27:59,159
navigate I was just thinking if I'm
735
00:27:57,538 --> 00:28:01,079
going down an aisle now hearing what
736
00:27:59,159 --> 00:28:02,760
you've just said that that quality food
737
00:28:01,079 --> 00:28:04,918
is food that is not Ultra processed and
738
00:28:02,759 --> 00:28:06,658
kind of resembles its original form
739
00:28:04,919 --> 00:28:07,799
when you walk down the aisle in the
740
00:28:06,659 --> 00:28:09,360
supermarket everything is trying to
741
00:28:07,798 --> 00:28:11,400
pretend that it's good
742
00:28:09,359 --> 00:28:12,719
so how do I know what is good I mean I
743
00:28:11,400 --> 00:28:14,340
can go to the vegetable aisle and I can
744
00:28:12,720 --> 00:28:15,538
say okay that looks like a cabbage it
745
00:28:14,339 --> 00:28:18,058
looks like no one's messed with that
746
00:28:15,538 --> 00:28:19,200
there's been no study done on that to it
747
00:28:18,058 --> 00:28:21,000
hasn't been through a laboratory but how
748
00:28:19,200 --> 00:28:22,319
do I like if I'm in an aisle tomorrow
749
00:28:21,000 --> 00:28:24,058
how do I know what food is good and what
750
00:28:22,319 --> 00:28:25,980
is not well you've said the first thing
751
00:28:24,058 --> 00:28:28,619
if it's not in a package
752
00:28:25,980 --> 00:28:29,298
um you're pretty sure it's good okay so
753
00:28:28,619 --> 00:28:31,918
um
754
00:28:29,298 --> 00:28:35,579
if it's concealed in some package that's
755
00:28:31,919 --> 00:28:37,559
got you know happy children and signals
756
00:28:35,579 --> 00:28:40,859
of vitamins in it that should be a
757
00:28:37,558 --> 00:28:44,339
warning sign you know the more they have
758
00:28:40,859 --> 00:28:45,899
to advertise the food and say what its
759
00:28:44,339 --> 00:28:48,778
additives are and everything the more
760
00:28:45,900 --> 00:28:50,580
you should be wary about it the number
761
00:28:48,778 --> 00:28:52,940
of ingredients is another pretty good
762
00:28:50,579 --> 00:28:54,960
sign so once you get over 10
763
00:28:52,940 --> 00:28:56,460
particularly if there's lots you've
764
00:28:54,960 --> 00:28:58,740
never heard of you wouldn't find in your
765
00:28:56,460 --> 00:29:00,720
kitchen you should also be wary that
766
00:28:58,740 --> 00:29:03,659
that is ultra processed food anything
767
00:29:00,720 --> 00:29:05,640
that says low calorie that says means
768
00:29:03,659 --> 00:29:08,760
they've had to add in lots of artificial
769
00:29:05,640 --> 00:29:12,419
sweeteners or protein extracts or
770
00:29:08,759 --> 00:29:15,900
something else is also a big danger sign
771
00:29:12,419 --> 00:29:17,700
low in fat means they've replaced the
772
00:29:15,900 --> 00:29:21,899
natural fat with something else that's
773
00:29:17,700 --> 00:29:23,120
cheaper and these are all warning signs
774
00:29:21,898 --> 00:29:26,038
you know
775
00:29:23,119 --> 00:29:27,538
and you know you take breakfast cereals
776
00:29:26,038 --> 00:29:30,119
I mean I used to
777
00:29:27,538 --> 00:29:32,099
I used to eat lots of breakfast cereals
778
00:29:30,119 --> 00:29:33,839
I was brought up on them highly sugary
779
00:29:32,099 --> 00:29:36,319
stuff and then I thought I was being
780
00:29:33,839 --> 00:29:38,158
healthy when I moved to muesli's and um
781
00:29:36,319 --> 00:29:42,240
posha stuff
782
00:29:38,159 --> 00:29:44,520
uh but actually when you still you know
783
00:29:42,240 --> 00:29:46,558
that appearance of healthiness it's
784
00:29:44,519 --> 00:29:48,778
still got lots of additives in it it's
785
00:29:46,558 --> 00:29:50,720
still got lots of sugar in it it's just
786
00:29:48,778 --> 00:29:53,278
and
787
00:29:50,720 --> 00:29:55,140
those cereal packets have added vitamins
788
00:29:53,278 --> 00:29:56,099
in it but they're often in a very poor
789
00:29:55,140 --> 00:29:58,860
form
790
00:29:56,099 --> 00:30:01,619
I did an experiment once where I
791
00:29:58,859 --> 00:30:03,000
um took some cornflakes or special care
792
00:30:01,619 --> 00:30:05,459
I can't remember that said had added
793
00:30:03,000 --> 00:30:07,200
iron and if you mix it up you can put a
794
00:30:05,460 --> 00:30:10,860
magnet on it you can get off the iron
795
00:30:07,200 --> 00:30:13,679
filings they're so cheap that they just
796
00:30:10,859 --> 00:30:15,538
added to tick a box saying it has iron
797
00:30:13,679 --> 00:30:19,080
but they don't get into your body or do
798
00:30:15,538 --> 00:30:22,319
anything so anything that's got
799
00:30:19,079 --> 00:30:25,319
these things added with this in it low
800
00:30:22,319 --> 00:30:27,839
in this is a sign that they're obscuring
801
00:30:25,319 --> 00:30:30,418
the quality of the product so it's
802
00:30:27,839 --> 00:30:32,278
you know but there's a lot of brain you
803
00:30:30,419 --> 00:30:36,179
know we've been brainwashed for years
804
00:30:32,278 --> 00:30:37,859
and decades in this and you know I was
805
00:30:36,179 --> 00:30:39,840
as well as a doctor
806
00:30:37,859 --> 00:30:43,678
you know I should know better
807
00:30:39,839 --> 00:30:47,339
and yet I've completely changed my
808
00:30:43,679 --> 00:30:50,460
Sev two of my meals completely so I've
809
00:30:47,339 --> 00:30:54,240
gone from having muesli with low-fat
810
00:30:50,460 --> 00:30:55,500
milk and an orange juice and uh a cup of
811
00:30:54,240 --> 00:30:57,599
tea
812
00:30:55,500 --> 00:30:59,398
because I I did you know I started doing
813
00:30:57,599 --> 00:31:01,500
these tests for Zoe I found out that
814
00:30:59,398 --> 00:31:03,178
gave me a massive sugar Spike
815
00:31:01,500 --> 00:31:04,919
and it was a terrible way to start the
816
00:31:03,179 --> 00:31:09,298
day and I got these you know dips at 11
817
00:31:04,919 --> 00:31:13,020
o'clock to a High full fat yogurt nuts
818
00:31:09,298 --> 00:31:15,720
seeds a few berries and never have
819
00:31:13,019 --> 00:31:17,819
orange juice that's on my that's a
820
00:31:15,720 --> 00:31:21,179
really unhealthy drink for everybody
821
00:31:17,819 --> 00:31:23,278
and I have a lots of black coffee which
822
00:31:21,179 --> 00:31:24,960
I now know is good for me so
823
00:31:23,278 --> 00:31:25,919
that's totally different I changed my
824
00:31:24,960 --> 00:31:29,038
lunch
825
00:31:25,919 --> 00:31:31,080
for at least 10 15 years
826
00:31:29,038 --> 00:31:32,819
um when I got in the hospital I was
827
00:31:31,079 --> 00:31:34,558
having a hospital lunch which
828
00:31:32,819 --> 00:31:36,960
used to be in the canteen then it was
829
00:31:34,558 --> 00:31:38,759
the Marks and Spencers got a healthy
830
00:31:36,960 --> 00:31:39,840
looking sandwich with brown bread sweet
831
00:31:38,759 --> 00:31:44,099
corn
832
00:31:39,839 --> 00:31:45,359
and tuna and a smoothie in a little
833
00:31:44,099 --> 00:31:46,859
bottle
834
00:31:45,359 --> 00:31:50,219
and
835
00:31:46,859 --> 00:31:51,599
that gave a massive sugar Spike and I
836
00:31:50,220 --> 00:31:54,298
wouldn't have known that
837
00:31:51,599 --> 00:31:57,119
and I was told that should have been a
838
00:31:54,298 --> 00:31:59,038
healthy thing to eat so
839
00:31:57,119 --> 00:32:02,219
you know there's there's general rules
840
00:31:59,038 --> 00:32:03,599
but also there are specific rules and
841
00:32:02,220 --> 00:32:05,759
this whole idea of individual
842
00:32:03,599 --> 00:32:07,259
individuality is coming in so it could
843
00:32:05,759 --> 00:32:09,480
be that you could you might be fine on
844
00:32:07,259 --> 00:32:11,460
that don't know
845
00:32:09,480 --> 00:32:13,319
um I was very annoyed because
846
00:32:11,460 --> 00:32:15,298
when I started we were starting doing
847
00:32:13,319 --> 00:32:16,980
this testing for Zoe I had all these
848
00:32:15,298 --> 00:32:17,879
spare kits and I gave my wife one as
849
00:32:16,980 --> 00:32:20,339
well
850
00:32:17,880 --> 00:32:21,840
and we sit down and
851
00:32:20,339 --> 00:32:24,000
she's
852
00:32:21,839 --> 00:32:25,740
French Belgian and loves croissants and
853
00:32:24,000 --> 00:32:28,259
so we'd have croissant each mine would
854
00:32:25,740 --> 00:32:31,159
shoot up she had no change at all in her
855
00:32:28,259 --> 00:32:34,740
her sugar which is really annoying yeah
856
00:32:31,159 --> 00:32:36,020
so but it also brings brings home the
857
00:32:34,740 --> 00:32:39,599
fact that you know
858
00:32:36,019 --> 00:32:41,759
everyone loves simplistic rules
859
00:32:39,599 --> 00:32:43,439
but you can only get so far
860
00:32:41,759 --> 00:32:45,000
with them you have to start
861
00:32:43,440 --> 00:32:47,100
experimenting yourself and see what
862
00:32:45,000 --> 00:32:48,659
works for you and not just take
863
00:32:47,099 --> 00:32:49,918
everything for granted and that's really
864
00:32:48,659 --> 00:32:53,278
the
865
00:32:49,919 --> 00:32:55,200
that's the whole essence of really you
866
00:32:53,278 --> 00:32:57,480
know setting up this personalized
867
00:32:55,200 --> 00:33:00,600
nutrition research and Zoe and
868
00:32:57,480 --> 00:33:02,819
everything else but uh
869
00:33:00,599 --> 00:33:05,339
on top of this general advice about
870
00:33:02,819 --> 00:33:06,778
changing our idea of food I think
871
00:33:05,339 --> 00:33:08,099
because I think they do go hand in hand
872
00:33:06,778 --> 00:33:10,019
that if you realize there are these
873
00:33:08,099 --> 00:33:12,658
individual differences you realize it's
874
00:33:10,019 --> 00:33:14,278
not as simple as you've been told it's
875
00:33:12,659 --> 00:33:17,519
not that fats are evil it's not that
876
00:33:14,278 --> 00:33:18,898
calories are bad you know it's it's much
877
00:33:17,519 --> 00:33:20,700
more nuanced
878
00:33:18,898 --> 00:33:22,939
you mentioned breakfast there I heard
879
00:33:20,700 --> 00:33:25,259
that you do some intermittent fasting
880
00:33:22,940 --> 00:33:27,120
intermittent fasting I think I
881
00:33:25,259 --> 00:33:29,640
pronounced that correctly intermittent
882
00:33:27,119 --> 00:33:31,139
fasting yes we'll just uh use AI to swap
883
00:33:29,640 --> 00:33:33,600
that for my voice
884
00:33:31,140 --> 00:33:36,000
what is it intermittent let's just call
885
00:33:33,599 --> 00:33:37,379
it fasting just for people at home that
886
00:33:36,000 --> 00:33:38,398
can't say it
887
00:33:37,380 --> 00:33:40,799
um
888
00:33:38,398 --> 00:33:42,479
fasting has become a really popular
889
00:33:40,798 --> 00:33:44,398
thing over the last three or four years
890
00:33:42,480 --> 00:33:45,899
A lot of my friends talk about it again
891
00:33:44,398 --> 00:33:48,418
it's it's almost feels like it's going
892
00:33:45,898 --> 00:33:50,038
into fad territory again but what is the
893
00:33:48,419 --> 00:33:52,759
what are the facts around fasting
894
00:33:50,038 --> 00:33:54,839
intermittently
895
00:33:52,759 --> 00:33:56,759
okay it's
896
00:33:54,839 --> 00:33:59,699
I guess it's been quite a Hot Topic
897
00:33:56,759 --> 00:34:01,859
about 10 years now but it's intermittent
898
00:33:59,700 --> 00:34:04,980
fasting so umbrella term for all kinds
899
00:34:01,859 --> 00:34:07,199
of different fasting and you might
900
00:34:04,980 --> 00:34:09,119
remember the five two style of
901
00:34:07,200 --> 00:34:12,539
intermittent fasting was quite big about
902
00:34:09,119 --> 00:34:14,338
10 years ago and there were also these
903
00:34:12,539 --> 00:34:16,460
extended fasts often used in America
904
00:34:14,338 --> 00:34:21,239
people doing two or three day
905
00:34:16,460 --> 00:34:23,940
fasts and detoxifying oh gosh yeah that
906
00:34:21,239 --> 00:34:26,158
sort of stuff so you've got to realize
907
00:34:23,940 --> 00:34:27,539
you have to specify what time what what
908
00:34:26,159 --> 00:34:29,099
we're talking about but I think the most
909
00:34:27,539 --> 00:34:31,440
interesting type of fasting now is
910
00:34:29,099 --> 00:34:33,419
what's called time restricted eating
911
00:34:31,440 --> 00:34:37,800
time restricted eating I can say that
912
00:34:33,418 --> 00:34:39,898
Tre okay so the idea is you don't change
913
00:34:37,800 --> 00:34:43,320
what you eat you just change how you eat
914
00:34:39,898 --> 00:34:46,980
and you change your eating window so
915
00:34:43,320 --> 00:34:50,280
most people in in the UK and U.S they'll
916
00:34:46,980 --> 00:34:53,760
be eating for 14 or 16 hours a day it's
917
00:34:50,280 --> 00:34:57,300
me right lots of snacks and extending
918
00:34:53,760 --> 00:34:59,460
late night and
919
00:34:57,300 --> 00:35:01,920
what time strict eating is you're trying
920
00:34:59,460 --> 00:35:02,760
to reduce that to something like 10
921
00:35:01,920 --> 00:35:04,858
hours
922
00:35:02,760 --> 00:35:06,960
on average okay it varies there are some
923
00:35:04,858 --> 00:35:08,639
more extreme ones some milder ones but
924
00:35:06,960 --> 00:35:10,858
that seems about The Sweet Spot that
925
00:35:08,639 --> 00:35:13,799
most people can manage 10 hours which
926
00:35:10,858 --> 00:35:16,679
means uh you start eating at 11 and you
927
00:35:13,800 --> 00:35:17,760
finish at nine for example or you might
928
00:35:16,679 --> 00:35:21,899
want to go from eight in the morning
929
00:35:17,760 --> 00:35:22,920
until six at night oh seven I can't do
930
00:35:21,900 --> 00:35:23,880
my maths
931
00:35:22,920 --> 00:35:26,460
um
932
00:35:23,880 --> 00:35:29,280
now there's actually science behind this
933
00:35:26,460 --> 00:35:32,460
now so there's plenty of studies showing
934
00:35:29,280 --> 00:35:34,440
that not only in mice and rats this
935
00:35:32,460 --> 00:35:36,780
helps them their metabolism their energy
936
00:35:34,440 --> 00:35:38,579
management but
937
00:35:36,780 --> 00:35:39,839
there's some evidence that helps with
938
00:35:38,579 --> 00:35:42,720
weight loss
939
00:35:39,838 --> 00:35:45,659
to a small extent but it's it improves
940
00:35:42,719 --> 00:35:47,219
your inflammation levels and a lot of
941
00:35:45,659 --> 00:35:49,920
people report energy and mood
942
00:35:47,219 --> 00:35:52,139
improvements we've just done a big study
943
00:35:49,920 --> 00:35:54,838
with the Zoe health study which is the
944
00:35:52,139 --> 00:35:57,059
the free app where we had 130 000 people
945
00:35:54,838 --> 00:35:59,159
sign up to do this trial if you like
946
00:35:57,059 --> 00:36:02,279
where they would do this for two weeks
947
00:35:59,159 --> 00:36:04,679
and amazingly most people Managed IT and
948
00:36:02,280 --> 00:36:06,300
we did see improvements in mood and
949
00:36:04,679 --> 00:36:08,639
energy
950
00:36:06,300 --> 00:36:11,760
um just in that two-week period and
951
00:36:08,639 --> 00:36:13,858
actually hunger went down weirdly but a
952
00:36:11,760 --> 00:36:16,680
lot of this we've found is people are
953
00:36:13,858 --> 00:36:18,239
actually snacking less so they weren't
954
00:36:16,679 --> 00:36:19,379
we won't tell them to do less you just
955
00:36:18,239 --> 00:36:21,959
you can do whatever you like in that
956
00:36:19,380 --> 00:36:23,940
time but people are just paying more
957
00:36:21,960 --> 00:36:25,920
attention and not grabbing something to
958
00:36:23,940 --> 00:36:27,119
eat just before they went to bed now the
959
00:36:25,920 --> 00:36:29,579
science behind it's really interesting
960
00:36:27,119 --> 00:36:31,200
because your body needs time to recover
961
00:36:29,579 --> 00:36:33,420
so your cells
962
00:36:31,199 --> 00:36:35,819
we're programmed on the Circadian rhythm
963
00:36:33,420 --> 00:36:38,220
that is very much in in line with the
964
00:36:35,820 --> 00:36:39,838
Sun from you know when we were in East
965
00:36:38,219 --> 00:36:40,500
Africa and it was
966
00:36:39,838 --> 00:36:43,380
um
967
00:36:40,500 --> 00:36:46,320
everything was quite programmed so that
968
00:36:43,380 --> 00:36:49,200
our body is in this state of work during
969
00:36:46,320 --> 00:36:51,359
the day we eat do all our stuff and then
970
00:36:49,199 --> 00:36:53,159
at night it recovers as the stress
971
00:36:51,358 --> 00:36:55,259
hormones go down then you repair stuff
972
00:36:53,159 --> 00:36:57,480
comes out so cleans up all the muck in
973
00:36:55,260 --> 00:36:59,880
ourselves but we now know that it's the
974
00:36:57,480 --> 00:37:04,440
same happening in our guts so if you
975
00:36:59,880 --> 00:37:06,358
rest your gut for 14 hours you give time
976
00:37:04,440 --> 00:37:08,760
for all the other microbes to come out
977
00:37:06,358 --> 00:37:11,578
and act as a repair team like a cleaning
978
00:37:08,760 --> 00:37:13,500
force that Hoover up all the mess you've
979
00:37:11,579 --> 00:37:16,560
left behind they clean up nicely your
980
00:37:13,500 --> 00:37:20,338
gut wall and so it's not leaky get rid
981
00:37:16,559 --> 00:37:22,199
of inflammation and this change giving
982
00:37:20,338 --> 00:37:25,679
them a break really seems to have these
983
00:37:22,199 --> 00:37:28,739
great benefits so I'm I was a real
984
00:37:25,679 --> 00:37:31,139
skeptic about about this and I did lots
985
00:37:28,739 --> 00:37:33,539
of fasting and things for experimenting
986
00:37:31,139 --> 00:37:35,039
the books but it I think the last two
987
00:37:33,539 --> 00:37:35,940
years I've really been convinced that
988
00:37:35,039 --> 00:37:39,119
this is
989
00:37:35,940 --> 00:37:42,119
something that that does work and
990
00:37:39,119 --> 00:37:45,119
is right for some people but importantly
991
00:37:42,119 --> 00:37:47,880
it's not right for everybody and there
992
00:37:45,119 --> 00:37:49,619
is an individuality you may be a snacker
993
00:37:47,880 --> 00:37:52,980
that finds it very hard to go long
994
00:37:49,619 --> 00:37:54,960
periods of time without eating okay I do
995
00:37:52,980 --> 00:37:57,659
know we've got several people at Zoe who
996
00:37:54,960 --> 00:37:59,460
say oh this is terrible you know so but
997
00:37:57,659 --> 00:38:00,719
for me you know I suddenly realized when
998
00:37:59,460 --> 00:38:01,920
I wake up in the morning I'm not
999
00:38:00,719 --> 00:38:04,078
starving
1000
00:38:01,920 --> 00:38:07,440
it's not the first thing I I think in my
1001
00:38:04,079 --> 00:38:09,599
head and it's very easy to wait till 11
1002
00:38:07,440 --> 00:38:11,400
o'clock to have something to eat and
1003
00:38:09,599 --> 00:38:13,440
it's not a big deprivation that's
1004
00:38:11,400 --> 00:38:15,119
something you could carry on the whole
1005
00:38:13,440 --> 00:38:18,240
of your life which I think is what we're
1006
00:38:15,119 --> 00:38:20,700
we're into here so I think there's a lot
1007
00:38:18,239 --> 00:38:22,439
to be said for this but I think people
1008
00:38:20,699 --> 00:38:25,078
need to personalize it
1009
00:38:22,440 --> 00:38:27,720
again you know people love a single
1010
00:38:25,079 --> 00:38:29,220
single black and white solution to all
1011
00:38:27,719 --> 00:38:32,399
their problems but I'd say to everyone
1012
00:38:29,219 --> 00:38:34,679
try it you may want to you know do a
1013
00:38:32,400 --> 00:38:36,960
sort of American style eating really
1014
00:38:34,679 --> 00:38:38,219
early and finishing early
1015
00:38:36,960 --> 00:38:40,619
um you might be that kind of person
1016
00:38:38,219 --> 00:38:43,799
who's also morning person or you might
1017
00:38:40,619 --> 00:38:46,320
be someone that prefers the social life
1018
00:38:43,800 --> 00:38:48,060
of eating in the evening and um
1019
00:38:46,320 --> 00:38:50,039
skipping the morning it's going to be
1020
00:38:48,059 --> 00:38:51,059
it's going to be take quite a lot of
1021
00:38:50,039 --> 00:38:53,039
discipline for me to stop having
1022
00:38:51,059 --> 00:38:54,719
chocolate at 2AM so could you just
1023
00:38:53,039 --> 00:38:57,659
summarize again time restricted eating
1024
00:38:54,719 --> 00:38:59,699
the the key benefits of it are my
1025
00:38:57,659 --> 00:39:01,440
microbiome will be healthier gives my
1026
00:38:59,699 --> 00:39:02,819
microbiome more time to clean up which
1027
00:39:01,440 --> 00:39:06,599
will have an impact potentially on
1028
00:39:02,820 --> 00:39:08,880
weight loss and overall energy levels
1029
00:39:06,599 --> 00:39:10,440
etc etc mood okay cool that's enough for
1030
00:39:08,880 --> 00:39:12,660
me I think that's a convincing enough
1031
00:39:10,440 --> 00:39:14,039
reason and I imagine there's also an
1032
00:39:12,659 --> 00:39:16,139
impact on sleep there because you know
1033
00:39:14,039 --> 00:39:19,019
me having chocolate at 2am
1034
00:39:16,139 --> 00:39:21,659
is probably not going to give um help me
1035
00:39:19,019 --> 00:39:23,820
have quality sleep at night
1036
00:39:21,659 --> 00:39:26,338
absolutely yes no I think there is a
1037
00:39:23,820 --> 00:39:28,740
link we're studying that we don't have
1038
00:39:26,338 --> 00:39:32,039
any results from from that trial but we
1039
00:39:28,739 --> 00:39:34,559
are logging Sleep Quality as well but
1040
00:39:32,039 --> 00:39:37,619
personally I've I've when I've started
1041
00:39:34,559 --> 00:39:39,900
to do it I do sleep better I did start
1042
00:39:37,619 --> 00:39:43,559
to get some reflux as well so a lot of
1043
00:39:39,900 --> 00:39:45,420
people suffer from heartburn right and
1044
00:39:43,559 --> 00:39:47,639
and that's again because you're eating
1045
00:39:45,420 --> 00:39:49,619
and drinking alcohol quite late they're
1046
00:39:47,639 --> 00:39:51,420
not leaving enough time to go to bed
1047
00:39:49,619 --> 00:39:53,519
that causes sort of stress on your body
1048
00:39:51,420 --> 00:39:55,920
when it's supposed to be relaxing so I
1049
00:39:53,519 --> 00:39:58,139
think yeah everyone give that you know
1050
00:39:55,920 --> 00:40:00,240
give that a try and you know it could be
1051
00:39:58,139 --> 00:40:01,980
right for you and it just makes you
1052
00:40:00,239 --> 00:40:03,239
think also
1053
00:40:01,980 --> 00:40:05,159
you're just thinking about more what
1054
00:40:03,239 --> 00:40:07,500
you're eating you know to say okay let's
1055
00:40:05,159 --> 00:40:09,420
give my body a rest just like you would
1056
00:40:07,500 --> 00:40:11,460
if you're doing an exercise regime
1057
00:40:09,420 --> 00:40:14,159
whatever it's just thinking about eating
1058
00:40:11,460 --> 00:40:16,139
in a different way other than just fuel
1059
00:40:14,159 --> 00:40:17,879
what about vitamins
1060
00:40:16,139 --> 00:40:20,639
you know I've I've got all these
1061
00:40:17,880 --> 00:40:23,579
vitamins by my bedside not by my bedside
1062
00:40:20,639 --> 00:40:25,739
by my by my bathroom sink in my bedroom
1063
00:40:23,579 --> 00:40:27,119
because you know I went I went to some
1064
00:40:25,739 --> 00:40:28,500
market and the lady there told me that
1065
00:40:27,119 --> 00:40:30,300
all these vitamins are important and
1066
00:40:28,500 --> 00:40:31,320
then I don't know I'm actually an ad on
1067
00:40:30,300 --> 00:40:32,940
Facebook or something and I ended up
1068
00:40:31,320 --> 00:40:35,099
buying more vitamins and I'm like a
1069
00:40:32,940 --> 00:40:37,220
collector of vitamins
1070
00:40:35,099 --> 00:40:39,720
we're not alone I think 50 of the
1071
00:40:37,219 --> 00:40:43,019
British population have a regular
1072
00:40:39,719 --> 00:40:45,899
vitamin or supplement every day and it's
1073
00:40:43,019 --> 00:40:47,519
massive industry I read chapter five of
1074
00:40:45,900 --> 00:40:50,760
your book so I'm a bit rude about
1075
00:40:47,519 --> 00:40:52,440
vitamins in there please please so I
1076
00:40:50,760 --> 00:40:54,900
know and I it's the thing that upsets
1077
00:40:52,440 --> 00:40:56,519
people most
1078
00:40:54,900 --> 00:40:57,599
um people say I don't I believe
1079
00:40:56,519 --> 00:41:00,000
everything else you say but I don't
1080
00:40:57,599 --> 00:41:02,940
believe your chapter on on vitamins and
1081
00:41:00,000 --> 00:41:05,460
I again it's it's a bit like a religion
1082
00:41:02,940 --> 00:41:08,039
you know popping a pill and uh hoping
1083
00:41:05,460 --> 00:41:09,720
that it's doing some good all the
1084
00:41:08,039 --> 00:41:11,519
evidence shows that
1085
00:41:09,719 --> 00:41:13,618
when you do a randomized controlled
1086
00:41:11,519 --> 00:41:15,480
trial these vitamins don't work
1087
00:41:13,619 --> 00:41:18,358
unless you've got some really weird
1088
00:41:15,480 --> 00:41:22,079
disease or deficiency or for some reason
1089
00:41:18,358 --> 00:41:23,940
you can't eat a normal diet but it's a
1090
00:41:22,079 --> 00:41:27,660
last resort for people who have terrible
1091
00:41:23,940 --> 00:41:30,300
diets if you have a a decent varied diet
1092
00:41:27,659 --> 00:41:31,078
with plenty of plants in it you don't
1093
00:41:30,300 --> 00:41:32,940
need
1094
00:41:31,079 --> 00:41:36,480
vitamins at all
1095
00:41:32,940 --> 00:41:40,380
and I used to take them and I don't take
1096
00:41:36,480 --> 00:41:42,300
any now except the occasional B12
1097
00:41:40,380 --> 00:41:44,519
because I
1098
00:41:42,300 --> 00:41:46,859
um I've always been low in B12 and I
1099
00:41:44,519 --> 00:41:49,079
have hardly any meat
1100
00:41:46,858 --> 00:41:51,659
but apart from B12
1101
00:41:49,079 --> 00:41:54,300
all the evidence points to these things
1102
00:41:51,659 --> 00:41:55,618
being a complete waste of money
1103
00:41:54,300 --> 00:41:57,000
you're telling me all those vitamins
1104
00:41:55,619 --> 00:41:58,800
I've swallowed over the last 10 years
1105
00:41:57,000 --> 00:42:00,239
have been
1106
00:41:58,800 --> 00:42:02,039
a
1107
00:42:00,239 --> 00:42:04,379
the result of me being duped by the
1108
00:42:02,039 --> 00:42:06,539
vitamin industry and have no material
1109
00:42:04,380 --> 00:42:08,220
impact on my health
1110
00:42:06,539 --> 00:42:10,199
yes well they might have had some
1111
00:42:08,219 --> 00:42:12,598
harmful effects like people taking
1112
00:42:10,199 --> 00:42:14,639
calcium and things like this are showing
1113
00:42:12,599 --> 00:42:16,140
if you take regular calcium tablets more
1114
00:42:14,639 --> 00:42:17,819
likely to get heart disease you're
1115
00:42:16,139 --> 00:42:19,980
joking I've literally got a tub of
1116
00:42:17,820 --> 00:42:22,920
calcium Tablets by my by my kitchen sink
1117
00:42:19,980 --> 00:42:25,199
as we speak yeah well there's calcium in
1118
00:42:22,920 --> 00:42:26,820
nearly every plant and things that we we
1119
00:42:25,199 --> 00:42:29,399
normally break down absorb in small
1120
00:42:26,820 --> 00:42:32,280
amounts regularly you take something
1121
00:42:29,400 --> 00:42:33,960
like a calcium supplement you might be
1122
00:42:32,280 --> 00:42:35,940
taking half a gram of it
1123
00:42:33,960 --> 00:42:38,699
our body isn't designed to break down
1124
00:42:35,940 --> 00:42:41,280
that huge slab of chemical and so it
1125
00:42:38,699 --> 00:42:43,019
doesn't get distributed well and studies
1126
00:42:41,280 --> 00:42:46,980
show that it gets deposited in your
1127
00:42:43,019 --> 00:42:48,960
arteries and and can Harden them up so
1128
00:42:46,980 --> 00:42:51,960
there's no there's no evidence that
1129
00:42:48,960 --> 00:42:54,119
calcium helps people doesn't help broken
1130
00:42:51,960 --> 00:42:56,220
bones it doesn't help osteoporosis all
1131
00:42:54,119 --> 00:42:59,880
the things that we were told it did do
1132
00:42:56,219 --> 00:43:01,739
so all the elements was out there and
1133
00:42:59,880 --> 00:43:05,059
you've got all these companies pushing
1134
00:43:01,739 --> 00:43:07,919
it so many of these things can be
1135
00:43:05,059 --> 00:43:09,659
counterproductive but my main worry
1136
00:43:07,920 --> 00:43:12,180
about them is if people think
1137
00:43:09,659 --> 00:43:13,500
they can pop a pill they don't have to
1138
00:43:12,179 --> 00:43:16,440
think about
1139
00:43:13,500 --> 00:43:18,000
proper food yeah and therefore
1140
00:43:16,440 --> 00:43:20,639
everything can comes in a bottle or a
1141
00:43:18,000 --> 00:43:23,280
pill they can go you know just have a
1142
00:43:20,639 --> 00:43:26,039
junk food diet and be healthy and that's
1143
00:43:23,280 --> 00:43:26,880
so wrong because diet I think is the
1144
00:43:26,039 --> 00:43:28,559
most
1145
00:43:26,880 --> 00:43:30,780
as I said the most important food
1146
00:43:28,559 --> 00:43:32,880
choices we make for our health and to
1147
00:43:30,780 --> 00:43:35,160
take stuff that doesn't work that could
1148
00:43:32,880 --> 00:43:39,358
be counterproductive and sometimes
1149
00:43:35,159 --> 00:43:41,879
harmful is is a Daft delusion
1150
00:43:39,358 --> 00:43:43,679
I have been under a dark delusion I've
1151
00:43:41,880 --> 00:43:45,180
got so many supplements upstairs well
1152
00:43:43,679 --> 00:43:46,559
they could have a placebo effect you
1153
00:43:45,179 --> 00:43:47,879
might feel better because you've taken
1154
00:43:46,559 --> 00:43:49,199
them you know you think I feel like a
1155
00:43:47,880 --> 00:43:50,338
healthy person because I take them I
1156
00:43:49,199 --> 00:43:52,199
don't know whether I am a healthy person
1157
00:43:50,338 --> 00:43:53,279
but I feel like one when I do it I do it
1158
00:43:52,199 --> 00:43:54,598
and it's really uncomfortable because
1159
00:43:53,280 --> 00:43:57,859
I'm taking sometimes I'm taking like
1160
00:43:54,599 --> 00:44:01,380
eight different pills like calcium and
1161
00:43:57,858 --> 00:44:02,880
potassium and whatever else em and when
1162
00:44:01,380 --> 00:44:04,858
I'm doing it even though it's hard to
1163
00:44:02,880 --> 00:44:07,500
swallow them and it tastes rancid I feel
1164
00:44:04,858 --> 00:44:09,059
like I'm doing future Steve a favor yeah
1165
00:44:07,500 --> 00:44:11,219
well there you go but clearly I have to
1166
00:44:09,059 --> 00:44:12,599
get someone to make you some dummy ones
1167
00:44:11,219 --> 00:44:15,598
so there's got nothing harmful in it and
1168
00:44:12,599 --> 00:44:17,039
you can take it a lot cheaper I'll give
1169
00:44:15,599 --> 00:44:20,760
that a shot
1170
00:44:17,039 --> 00:44:22,858
um what about sugar so I I was keto for
1171
00:44:20,760 --> 00:44:24,060
the last roughly the last two months I
1172
00:44:22,858 --> 00:44:26,039
tried
1173
00:44:24,059 --> 00:44:28,619
um the diet because I had a lot of good
1174
00:44:26,039 --> 00:44:30,599
things about the ketogenic diet as it
1175
00:44:28,619 --> 00:44:32,940
relates to an inflammation
1176
00:44:30,599 --> 00:44:35,640
and I have to be honest I lost about a
1177
00:44:32,940 --> 00:44:37,139
stone in weight fairly quickly first
1178
00:44:35,639 --> 00:44:39,779
time I've really seen a huge dip in my
1179
00:44:37,139 --> 00:44:42,539
weight but also not just that my the gut
1180
00:44:39,780 --> 00:44:44,760
issues that I'd had seemed to
1181
00:44:42,539 --> 00:44:46,380
to go so I I'd almost lived for the last
1182
00:44:44,760 --> 00:44:48,660
couple of years specifically like after
1183
00:44:46,380 --> 00:44:50,579
the age of 25 for some reason suddenly
1184
00:44:48,659 --> 00:44:54,960
foods that I thought had gluten in them
1185
00:44:50,579 --> 00:44:57,060
like white breads and pastas and even
1186
00:44:54,960 --> 00:44:58,559
like soy sauce and things like that were
1187
00:44:57,059 --> 00:45:00,179
making me live in this permanent state
1188
00:44:58,559 --> 00:45:01,500
of like being bloated and I'd go to the
1189
00:45:00,179 --> 00:45:03,539
toilet and I didn't feel great it was
1190
00:45:01,500 --> 00:45:04,920
kind of this pain throughout the day a
1191
00:45:03,539 --> 00:45:06,480
couple of hours after eating one of
1192
00:45:04,920 --> 00:45:08,940
those foods and then I tried the
1193
00:45:06,480 --> 00:45:10,199
ketogenic diet so I cut out pretty much
1194
00:45:08,940 --> 00:45:11,220
all of those things like I didn't have
1195
00:45:10,199 --> 00:45:13,980
any bread
1196
00:45:11,219 --> 00:45:14,879
most of the sort of processed bad carb I
1197
00:45:13,980 --> 00:45:17,099
don't even know what I'm talking about
1198
00:45:14,880 --> 00:45:18,420
here so correct me but I cut out what I
1199
00:45:17,099 --> 00:45:19,680
thought were the bad carbs that were
1200
00:45:18,420 --> 00:45:21,780
having a bad reaction on me and then I
1201
00:45:19,679 --> 00:45:23,279
cut out a lot of sugar like refined
1202
00:45:21,780 --> 00:45:25,920
sugars basically cut it completely out
1203
00:45:23,280 --> 00:45:27,900
and I ate meat vegetables
1204
00:45:25,920 --> 00:45:29,760
um berries and things like that
1205
00:45:27,900 --> 00:45:31,500
felt fantastic
1206
00:45:29,760 --> 00:45:33,900
lost a stone in weight
1207
00:45:31,500 --> 00:45:36,838
very very very lean body fat dropped
1208
00:45:33,900 --> 00:45:38,220
completely slept well high energy
1209
00:45:36,838 --> 00:45:39,000
um what's your view on the ketogenic
1210
00:45:38,219 --> 00:45:40,618
diet
1211
00:45:39,000 --> 00:45:42,119
well your story is I mean you can take
1212
00:45:40,619 --> 00:45:43,440
two ways one you could say you really
1213
00:45:42,119 --> 00:45:44,880
improved your diet because you had it
1214
00:45:43,440 --> 00:45:47,159
sounds like you had a pretty shitty Diet
1215
00:45:44,880 --> 00:45:48,960
before that right so yeah
1216
00:45:47,159 --> 00:45:50,818
um so you know what I mean so anything
1217
00:45:48,960 --> 00:45:52,559
could have been an improvement if
1218
00:45:50,818 --> 00:45:54,838
someone says if you're eating real foods
1219
00:45:52,559 --> 00:45:56,639
right so yeah it sounds like the keto
1220
00:45:54,838 --> 00:46:00,318
you weren't having keto out of a bottle
1221
00:45:56,639 --> 00:46:02,639
or a plastic and I was having meals yeah
1222
00:46:00,318 --> 00:46:05,519
proper home-cooked meals rather than
1223
00:46:02,639 --> 00:46:08,699
takeaways and exactly so you're making
1224
00:46:05,519 --> 00:46:12,420
the shift from perhaps you know the
1225
00:46:08,699 --> 00:46:15,838
average UK diet which is high in refined
1226
00:46:12,420 --> 00:46:17,338
carbs which is you know probably had a
1227
00:46:15,838 --> 00:46:19,679
fair bit of ultra processed foods in
1228
00:46:17,338 --> 00:46:22,199
there as well to this other diet so I
1229
00:46:19,679 --> 00:46:24,358
would expect you to feel better
1230
00:46:22,199 --> 00:46:26,460
um to be a keto diet you've got to get
1231
00:46:24,358 --> 00:46:29,699
to sit about 70
1232
00:46:26,460 --> 00:46:32,280
um fat right which yeah which is really
1233
00:46:29,699 --> 00:46:34,139
really hard for anyone to to sustain
1234
00:46:32,280 --> 00:46:35,339
it's virtually impossible that's why I
1235
00:46:34,139 --> 00:46:38,699
said for the last two months I'm no
1236
00:46:35,338 --> 00:46:41,639
longer keep on the keto diet so you know
1237
00:46:38,699 --> 00:46:43,559
you've you've gone you've so you have
1238
00:46:41,639 --> 00:46:46,199
probably done a mild keto diet right
1239
00:46:43,559 --> 00:46:48,659
that didn't put you into ketosis right
1240
00:46:46,199 --> 00:46:51,299
but got you off these high refined carbs
1241
00:46:48,659 --> 00:46:53,639
yeah so
1242
00:46:51,300 --> 00:46:56,280
but going back to the basic question
1243
00:46:53,639 --> 00:46:58,739
um keto diets do seem to work for people
1244
00:46:56,280 --> 00:46:59,700
with diabetes who are overweight as a
1245
00:46:58,739 --> 00:47:01,559
way of getting them off their
1246
00:46:59,699 --> 00:47:04,858
medications and sort of kick-starting
1247
00:47:01,559 --> 00:47:06,420
them into a better health pattern and
1248
00:47:04,858 --> 00:47:08,039
there are some people I think it can
1249
00:47:06,420 --> 00:47:12,480
work for
1250
00:47:08,039 --> 00:47:14,159
um I think for as a sustainable diet I
1251
00:47:12,480 --> 00:47:16,139
don't think it makes any sense I don't
1252
00:47:14,159 --> 00:47:18,838
think many people can still be on it a
1253
00:47:16,139 --> 00:47:21,239
year later if it's a true ketogenic diet
1254
00:47:18,838 --> 00:47:22,920
because
1255
00:47:21,239 --> 00:47:25,500
no Studies have really shown that people
1256
00:47:22,920 --> 00:47:29,159
can sustain eating that level of fat and
1257
00:47:25,500 --> 00:47:31,980
protein and virtually no carbs that's
1258
00:47:29,159 --> 00:47:33,659
all I ate for about eight weeks yeah but
1259
00:47:31,980 --> 00:47:35,039
you were eating you're eating plants as
1260
00:47:33,659 --> 00:47:36,539
well
1261
00:47:35,039 --> 00:47:38,699
um so I'd have like some plants wasn't
1262
00:47:36,539 --> 00:47:40,259
just steak was it it was I mean at one
1263
00:47:38,699 --> 00:47:41,338
point it felt like that it was there was
1264
00:47:40,260 --> 00:47:43,020
some plants in there there was like
1265
00:47:41,338 --> 00:47:44,940
lettuce and broccolis and stuff like
1266
00:47:43,019 --> 00:47:47,159
that but I was Googling everything to
1267
00:47:44,940 --> 00:47:50,159
check if it was keto friendly before I
1268
00:47:47,159 --> 00:47:51,899
put it in my mouth so yeah I mean so I
1269
00:47:50,159 --> 00:47:55,858
think what interesting is if you you
1270
00:47:51,900 --> 00:47:58,200
went from that to a more uh mixed
1271
00:47:55,858 --> 00:48:01,019
healthy gut-friendly diet
1272
00:47:58,199 --> 00:48:04,980
you know which includes fermented foods
1273
00:48:01,019 --> 00:48:06,480
small amounts of breads grains Etc
1274
00:48:04,980 --> 00:48:08,579
um I think you'd still find the same
1275
00:48:06,480 --> 00:48:11,699
benefits because you're shifting from
1276
00:48:08,579 --> 00:48:13,880
Ultra you know because I would suspect
1277
00:48:11,699 --> 00:48:16,858
that if you did the Zoe test for example
1278
00:48:13,880 --> 00:48:19,980
you would have quite a big reaction to
1279
00:48:16,858 --> 00:48:20,940
sugars and your fat control would be
1280
00:48:19,980 --> 00:48:22,679
quite good
1281
00:48:20,940 --> 00:48:25,079
so it sounds like you tolerate quite
1282
00:48:22,679 --> 00:48:27,838
large amounts of fat without too much
1283
00:48:25,079 --> 00:48:30,839
problem whereas the sugars would spike
1284
00:48:27,838 --> 00:48:32,639
like me you get a reaction you get
1285
00:48:30,838 --> 00:48:35,338
Hunger you get you know
1286
00:48:32,639 --> 00:48:38,039
these feelings of tiredness Etc so just
1287
00:48:35,338 --> 00:48:39,900
by upping your fat levels lowering your
1288
00:48:38,039 --> 00:48:42,179
refined carb levels you might have
1289
00:48:39,900 --> 00:48:44,940
produced the same without doing that
1290
00:48:42,179 --> 00:48:46,980
extreme idea because my problem with the
1291
00:48:44,940 --> 00:48:48,240
keto diets is ultimately it's
1292
00:48:46,980 --> 00:48:51,000
restrictive
1293
00:48:48,239 --> 00:48:54,118
you're reducing the number of foods
1294
00:48:51,000 --> 00:48:55,800
you're thinking about your uh
1295
00:48:54,119 --> 00:48:57,960
ultimately then harming your gut
1296
00:48:55,800 --> 00:48:59,940
microbes long term because you're not
1297
00:48:57,960 --> 00:49:02,099
giving them the variety of different
1298
00:48:59,940 --> 00:49:04,200
plants if you're not careful and that
1299
00:49:02,099 --> 00:49:06,420
happens to a lot of people they go down
1300
00:49:04,199 --> 00:49:09,299
any of these slightly fatty diets and
1301
00:49:06,420 --> 00:49:10,019
they end up with a much more restrictive
1302
00:49:09,300 --> 00:49:12,060
um
1303
00:49:10,019 --> 00:49:14,280
you know intakes than they would have
1304
00:49:12,059 --> 00:49:15,420
done which long term will cause some
1305
00:49:14,280 --> 00:49:17,819
problems for their immune health and
1306
00:49:15,420 --> 00:49:19,980
long-term health so that's why I'm
1307
00:49:17,818 --> 00:49:22,920
generally against these extreme diets of
1308
00:49:19,980 --> 00:49:24,179
any kind other than if you are you know
1309
00:49:22,920 --> 00:49:26,700
seriously ill diabetic and you're
1310
00:49:24,179 --> 00:49:27,960
overweight it for three months it could
1311
00:49:26,699 --> 00:49:29,219
be a really good way to get you off your
1312
00:49:27,960 --> 00:49:30,960
meds
1313
00:49:29,219 --> 00:49:32,519
interesting
1314
00:49:30,960 --> 00:49:34,500
yeah because I'm trying to I'm trying to
1315
00:49:32,519 --> 00:49:36,000
find now so I went from the keto diet to
1316
00:49:34,500 --> 00:49:37,380
the New York diet basically we went to
1317
00:49:36,000 --> 00:49:38,519
New York for two weeks and I just I
1318
00:49:37,380 --> 00:49:40,619
really [ __ ] up
1319
00:49:38,519 --> 00:49:43,739
um but now I'm back I'm trying to find
1320
00:49:40,619 --> 00:49:45,240
the nice Middle Ground the sustainable
1321
00:49:43,739 --> 00:49:47,279
middle ground that word sustainability
1322
00:49:45,239 --> 00:49:48,719
in my diet and also my fitness has been
1323
00:49:47,280 --> 00:49:50,160
key to me
1324
00:49:48,719 --> 00:49:51,179
um because if I can't sustain it there's
1325
00:49:50,159 --> 00:49:53,159
no point doing it because you end up
1326
00:49:51,179 --> 00:49:54,598
yoyoing afterwards so I went from the
1327
00:49:53,159 --> 00:49:58,078
keto diet as I said to the New York diet
1328
00:49:54,599 --> 00:50:00,240
and now I'm back in in the in the UK so
1329
00:49:58,079 --> 00:50:02,579
we'll go on the gut friendly diet which
1330
00:50:00,239 --> 00:50:06,419
is please detail the gut-friendly diet
1331
00:50:02,579 --> 00:50:07,640
just it's you know 30 different plants a
1332
00:50:06,420 --> 00:50:10,619
week
1333
00:50:07,639 --> 00:50:13,440
lots of fermented foods that's your
1334
00:50:10,619 --> 00:50:16,619
yogurts your kefirs your kombuchas and
1335
00:50:13,440 --> 00:50:20,519
if you like kimchi kraut
1336
00:50:16,619 --> 00:50:22,500
uh miso Koji Japanese food
1337
00:50:20,519 --> 00:50:24,599
eating the rainbow so you've got plenty
1338
00:50:22,500 --> 00:50:28,019
of colors on your plate everything's got
1339
00:50:24,599 --> 00:50:30,000
because that means they've you've got
1340
00:50:28,019 --> 00:50:31,739
plants there that have got these defense
1341
00:50:30,000 --> 00:50:34,079
chemicals and we haven't talked about
1342
00:50:31,739 --> 00:50:36,419
these but these are the polyphenols that
1343
00:50:34,079 --> 00:50:38,400
are in plants that give them that bitter
1344
00:50:36,420 --> 00:50:41,099
taste but also the bright colors that
1345
00:50:38,400 --> 00:50:45,180
you get in berries and you get in bright
1346
00:50:41,099 --> 00:50:46,859
colored lettuce and cabbages and
1347
00:50:45,179 --> 00:50:48,480
they are rocket fuel for your gut
1348
00:50:46,858 --> 00:50:50,279
microbes so the more you've got of those
1349
00:50:48,480 --> 00:50:52,980
the healthier your gut the more you
1350
00:50:50,280 --> 00:50:55,559
dampen down inflammation so really
1351
00:50:52,980 --> 00:50:58,079
important there's most diversity lots of
1352
00:50:55,559 --> 00:50:59,160
color and lots of high polyphenol Foods
1353
00:50:58,079 --> 00:51:01,318
things you wouldn't have thought are
1354
00:50:59,159 --> 00:51:03,000
healthy so dark chocolate I know you
1355
00:51:01,318 --> 00:51:04,679
like doctor was it well I'm not sure is
1356
00:51:03,000 --> 00:51:05,940
it milk chocolate you have it yeah it's
1357
00:51:04,679 --> 00:51:07,440
milk chocolate well you need to change
1358
00:51:05,940 --> 00:51:08,700
the dark chocolate my girlfriend says
1359
00:51:07,440 --> 00:51:11,039
that she's obsessed with dark chocolate
1360
00:51:08,699 --> 00:51:13,199
well and she always tells me take her
1361
00:51:11,039 --> 00:51:15,480
lead it's slowly slowly wean yourself
1362
00:51:13,199 --> 00:51:18,299
off the milk and get onto real chocolate
1363
00:51:15,480 --> 00:51:20,338
okay which actually tastes of
1364
00:51:18,300 --> 00:51:22,440
Sun really good rather than sugar isn't
1365
00:51:20,338 --> 00:51:23,279
white chocolate the worst yes do you
1366
00:51:22,440 --> 00:51:25,019
know how I know that that's the only
1367
00:51:23,280 --> 00:51:27,480
thing I know about food um I went and
1368
00:51:25,019 --> 00:51:29,818
did a chocolate making class and at the
1369
00:51:27,480 --> 00:51:32,099
start of the class the instructor says
1370
00:51:29,818 --> 00:51:33,599
pour the sugar into where these big
1371
00:51:32,099 --> 00:51:34,980
tubes and she said pour the sugar into
1372
00:51:33,599 --> 00:51:36,420
the tube so I'd like pulled a bit in she
1373
00:51:34,980 --> 00:51:40,019
was like no no no no
1374
00:51:36,420 --> 00:51:42,000
fill that tube with 60 sugar
1375
00:51:40,019 --> 00:51:43,920
I was like what she was like fill the
1376
00:51:42,000 --> 00:51:47,159
tube with I was like why she goes that's
1377
00:51:43,920 --> 00:51:49,200
white chocolate it's 60 sugar so I pour
1378
00:51:47,159 --> 00:51:50,940
this this sugar into this tube and it
1379
00:51:49,199 --> 00:51:53,879
fills at 60 and then I put this little
1380
00:51:50,940 --> 00:51:56,159
like oily liquid in and she was mix it
1381
00:51:53,880 --> 00:51:57,420
because that's white chocolate 60 sugar
1382
00:51:56,159 --> 00:51:58,799
there's people right now that are sat
1383
00:51:57,420 --> 00:51:59,818
there eating it would realize that
1384
00:51:58,800 --> 00:52:01,980
they're giving themselves early on to
1385
00:51:59,818 --> 00:52:04,318
diabetes but so dark chocolate is a good
1386
00:52:01,980 --> 00:52:06,358
example coffee we already mentioned and
1387
00:52:04,318 --> 00:52:08,940
if you like coffee I do I well I don't
1388
00:52:06,358 --> 00:52:10,318
for me coffee is more of a utility
1389
00:52:08,940 --> 00:52:11,760
I use it before I have these
1390
00:52:10,318 --> 00:52:14,099
conversations so I don't fall asleep
1391
00:52:11,760 --> 00:52:16,440
because I'm very you know I've never
1392
00:52:14,099 --> 00:52:18,480
been good boring guest well sometimes
1393
00:52:16,440 --> 00:52:20,818
but it's more so just to try and keep my
1394
00:52:18,480 --> 00:52:22,318
mind sharp and to keep focused but um I
1395
00:52:20,818 --> 00:52:24,119
I've read chapter 13 of your book about
1396
00:52:22,318 --> 00:52:26,460
coffee and I've always been a bit of a
1397
00:52:24,119 --> 00:52:27,660
coffee skeptic because I tend to have a
1398
00:52:26,460 --> 00:52:29,760
belief that everything in life comes
1399
00:52:27,659 --> 00:52:31,199
with a cost and no one I've sat here
1400
00:52:29,760 --> 00:52:34,319
with has ever been able to tell me the
1401
00:52:31,199 --> 00:52:36,779
cost of an artificial boost in my focus
1402
00:52:34,318 --> 00:52:38,219
attention energy I feel like nothing's
1403
00:52:36,780 --> 00:52:40,760
for free in life you know
1404
00:52:38,219 --> 00:52:44,098
so what is the cost of coffee
1405
00:52:40,760 --> 00:52:46,980
well I think there's a variability some
1406
00:52:44,099 --> 00:52:51,059
people there is a big cost they get the
1407
00:52:46,980 --> 00:52:53,179
shakes they can't sleep and it has other
1408
00:52:51,059 --> 00:52:56,579
neurotoxic effects if you have too much
1409
00:52:53,179 --> 00:52:58,500
so I think it's all about dose
1410
00:52:56,579 --> 00:53:01,380
and this is
1411
00:52:58,500 --> 00:53:02,818
it is a drug that if you get the dose
1412
00:53:01,380 --> 00:53:06,000
right
1413
00:53:02,818 --> 00:53:07,318
is very beneficial for you if you get it
1414
00:53:06,000 --> 00:53:10,619
wrong or you've got some genetic problem
1415
00:53:07,318 --> 00:53:13,318
you can't process it right it it's a
1416
00:53:10,619 --> 00:53:15,300
real it's it's a problem but some of the
1417
00:53:13,318 --> 00:53:17,579
benefits I was talking about
1418
00:53:15,300 --> 00:53:18,420
um are also there in decaffeinated
1419
00:53:17,579 --> 00:53:21,119
coffee
1420
00:53:18,420 --> 00:53:22,440
so it also has these because again it's
1421
00:53:21,119 --> 00:53:26,220
a great example of how we always think
1422
00:53:22,440 --> 00:53:27,838
of coffee as caffeine right and yet if
1423
00:53:26,219 --> 00:53:30,058
you do these epidemiology studies you
1424
00:53:27,838 --> 00:53:32,460
know these big population ones people
1425
00:53:30,059 --> 00:53:35,519
who are having regular decaf coffee also
1426
00:53:32,460 --> 00:53:38,880
have similar heart benefits so it's
1427
00:53:35,519 --> 00:53:41,280
other things in this fermented Bean that
1428
00:53:38,880 --> 00:53:43,559
are helping us and I think this is just
1429
00:53:41,280 --> 00:53:45,660
you know it's a great lesson moving away
1430
00:53:43,559 --> 00:53:47,940
from our reductionism we always like to
1431
00:53:45,659 --> 00:53:50,639
think of you know one food is one
1432
00:53:47,940 --> 00:53:52,519
vitamin or one chemical and that's an
1433
00:53:50,639 --> 00:53:54,480
easy way to think about it we can't
1434
00:53:52,519 --> 00:53:55,400
comprehend they've got a thousand
1435
00:53:54,480 --> 00:53:59,219
different
1436
00:53:55,400 --> 00:54:02,460
ingredients so decaf coffee but yeah
1437
00:53:59,219 --> 00:54:03,959
well you've got green tea is also pretty
1438
00:54:02,460 --> 00:54:06,358
good
1439
00:54:03,960 --> 00:54:08,460
um you know there's many other fermented
1440
00:54:06,358 --> 00:54:10,139
foods but um the polyphenols are really
1441
00:54:08,460 --> 00:54:12,480
good and important to realize in the
1442
00:54:10,139 --> 00:54:14,818
book food for life I go into
1443
00:54:12,480 --> 00:54:16,380
exactly that it's a practical guide to
1444
00:54:14,818 --> 00:54:18,659
when you go into the supermarket and you
1445
00:54:16,380 --> 00:54:21,180
go to the aisle so gosh I'm in the
1446
00:54:18,659 --> 00:54:23,879
vegetable oil do I get my usual iceberg
1447
00:54:21,179 --> 00:54:25,980
lettuce that
1448
00:54:23,880 --> 00:54:28,019
90 of us do
1449
00:54:25,980 --> 00:54:30,240
because it lasts for two weeks or you
1450
00:54:28,019 --> 00:54:33,480
know longer than our Prime Ministers or
1451
00:54:30,239 --> 00:54:36,779
do we go for a slightly more expensive
1452
00:54:33,480 --> 00:54:40,260
loose leaf rossololo with purple leaves
1453
00:54:36,780 --> 00:54:41,880
that has a thousand times more
1454
00:54:40,260 --> 00:54:44,400
polyphenols
1455
00:54:41,880 --> 00:54:46,980
and so you really shop on color
1456
00:54:44,400 --> 00:54:49,500
yes now I do I had no idea about this
1457
00:54:46,980 --> 00:54:52,318
until do you but but also the fact is
1458
00:54:49,500 --> 00:54:54,719
loose leaved means that those those
1459
00:54:52,318 --> 00:54:56,759
plants have had to survive in more
1460
00:54:54,719 --> 00:54:58,379
difficult conditions to fight off
1461
00:54:56,760 --> 00:55:00,599
predators and wind and everything else
1462
00:54:58,380 --> 00:55:02,760
so they're tougher that's why herbs and
1463
00:55:00,599 --> 00:55:04,140
spices are also tough because they're
1464
00:55:02,760 --> 00:55:06,180
the growing tips
1465
00:55:04,139 --> 00:55:09,779
of the plant that's where you get all
1466
00:55:06,179 --> 00:55:12,058
the good bits and so it's a rethinking
1467
00:55:09,780 --> 00:55:14,519
all this idea about what's good about
1468
00:55:12,059 --> 00:55:17,579
food in this when you start thinking
1469
00:55:14,519 --> 00:55:19,920
about your gut and you know the sugars
1470
00:55:17,579 --> 00:55:22,619
that it releases Etc so
1471
00:55:19,920 --> 00:55:24,599
um for you yeah I mean if I think it's a
1472
00:55:22,619 --> 00:55:27,019
general rule if everybody
1473
00:55:24,599 --> 00:55:30,838
at to keep their gut microbes happy
1474
00:55:27,019 --> 00:55:33,780
they'd be on a pretty healthy diet even
1475
00:55:30,838 --> 00:55:35,578
before you get into personalization
1476
00:55:33,780 --> 00:55:37,500
now chapter 13 of your book we talked
1477
00:55:35,579 --> 00:55:40,140
about coffee there is called coffee can
1478
00:55:37,500 --> 00:55:43,920
save your life
1479
00:55:40,139 --> 00:55:47,759
you mean that quite literally don't you
1480
00:55:43,920 --> 00:55:49,800
yes as an epidemiologist
1481
00:55:47,760 --> 00:55:52,500
if you drink three cups of coffee a day
1482
00:55:49,800 --> 00:55:54,539
you are less likely to die 10 years
1483
00:55:52,500 --> 00:55:56,639
later Jesus Christ but there's also a
1484
00:55:54,539 --> 00:55:59,039
link between um coffee depression and
1485
00:55:56,639 --> 00:56:01,019
suicide right
1486
00:55:59,039 --> 00:56:02,639
well there are lots of links
1487
00:56:01,019 --> 00:56:04,500
because I was reading that in studies
1488
00:56:02,639 --> 00:56:07,098
people were less suicidal if they'd been
1489
00:56:04,500 --> 00:56:07,099
drinking coffee
1490
00:56:07,260 --> 00:56:10,200
um
1491
00:56:07,980 --> 00:56:12,480
I think
1492
00:56:10,199 --> 00:56:15,299
that I'm sure there is a study on that
1493
00:56:12,480 --> 00:56:18,539
in general what I what I do when I look
1494
00:56:15,300 --> 00:56:20,940
at these is I don't take any one study
1495
00:56:18,539 --> 00:56:23,338
on its own I'll try to get
1496
00:56:20,940 --> 00:56:25,019
uh look at all the literature and say
1497
00:56:23,338 --> 00:56:28,259
how many studies there are in that and
1498
00:56:25,019 --> 00:56:30,719
is there a a confirmatory one that would
1499
00:56:28,260 --> 00:56:32,880
make it real or not so I've tried not to
1500
00:56:30,719 --> 00:56:34,199
over claim yeah because if you look at
1501
00:56:32,880 --> 00:56:37,260
you know
1502
00:56:34,199 --> 00:56:39,598
you look at the daily mail or you know
1503
00:56:37,260 --> 00:56:42,359
the general press in the UK they will
1504
00:56:39,599 --> 00:56:44,280
pick up on any one story and say coffee
1505
00:56:42,358 --> 00:56:45,838
gives you cancer coffee does this coffee
1506
00:56:44,280 --> 00:56:48,059
gives a dementia next year you know it
1507
00:56:45,838 --> 00:56:49,380
saves your life it does this so you can
1508
00:56:48,059 --> 00:56:51,480
switch
1509
00:56:49,380 --> 00:56:53,700
but what I think people need to do is
1510
00:56:51,480 --> 00:56:55,858
you know especially after covert has be
1511
00:56:53,699 --> 00:56:58,980
much more sort of selective about how
1512
00:56:55,858 --> 00:57:02,400
they see us study it's epidemiology that
1513
00:56:58,980 --> 00:57:05,219
it has to have confirmatory data so I
1514
00:57:02,400 --> 00:57:07,380
think yeah coffee we know improves
1515
00:57:05,219 --> 00:57:08,939
sports performance by one percent right
1516
00:57:07,380 --> 00:57:10,680
so for most people
1517
00:57:08,940 --> 00:57:12,960
that doesn't really matter right you
1518
00:57:10,679 --> 00:57:15,299
know one percent am I going to run
1519
00:57:12,960 --> 00:57:17,760
faster on my treadmill at the gym by one
1520
00:57:15,300 --> 00:57:20,220
percent no but it it does give you a
1521
00:57:17,760 --> 00:57:22,859
little bit of focus and uh for most
1522
00:57:20,219 --> 00:57:26,399
people it it's it you know it's a good
1523
00:57:22,858 --> 00:57:28,679
drug that's found in food and I like
1524
00:57:26,400 --> 00:57:30,539
coffee because also it helps it's
1525
00:57:28,679 --> 00:57:31,558
allowed in a fast so time restricted
1526
00:57:30,539 --> 00:57:34,440
eating
1527
00:57:31,559 --> 00:57:36,839
you allowed black coffee and black tea
1528
00:57:34,440 --> 00:57:39,720
and it um because it doesn't cause a
1529
00:57:36,838 --> 00:57:41,699
sugar Spike or anything else but it's
1530
00:57:39,719 --> 00:57:43,618
you have to cut out the sugar
1531
00:57:41,699 --> 00:57:46,500
a quick one from our longest standing
1532
00:57:43,619 --> 00:57:48,300
sponsor hero I I can't tell you over the
1533
00:57:46,500 --> 00:57:49,500
last I'd say over the last really it's
1534
00:57:48,300 --> 00:57:52,260
been about two and a half years it was
1535
00:57:49,500 --> 00:57:53,760
really um post pandemic how much my
1536
00:57:52,260 --> 00:57:56,160
health has become such a huge priority
1537
00:57:53,760 --> 00:57:58,380
in my life huel has been probably the
1538
00:57:56,159 --> 00:57:59,639
most important partner in my health
1539
00:57:58,380 --> 00:58:01,559
Journey because
1540
00:57:59,639 --> 00:58:02,940
I've been in the boardrooms I've been to
1541
00:58:01,559 --> 00:58:04,800
their offices
1542
00:58:02,940 --> 00:58:06,599
tens and tens and tens and tens of times
1543
00:58:04,800 --> 00:58:09,180
I've seen how they make their decisions
1544
00:58:06,599 --> 00:58:10,500
on nutrition and that's why it's such a
1545
00:58:09,179 --> 00:58:11,879
wonderful thing to be able to talk to
1546
00:58:10,500 --> 00:58:13,800
this audience about a brand and a
1547
00:58:11,880 --> 00:58:16,260
product that is so unbelievably linked
1548
00:58:13,800 --> 00:58:18,539
to my values and the place I am in my
1549
00:58:16,260 --> 00:58:20,819
life are valuing the gym exercise
1550
00:58:18,539 --> 00:58:22,558
movement my mind my breathing and all of
1551
00:58:20,818 --> 00:58:24,659
those things and most importantly my
1552
00:58:22,559 --> 00:58:26,280
nutrition that is the role fuel plays
1553
00:58:24,659 --> 00:58:27,838
and so every time I get to read these
1554
00:58:26,280 --> 00:58:29,280
ads out I do it with such passion
1555
00:58:27,838 --> 00:58:30,599
because I really really believe every
1556
00:58:29,280 --> 00:58:31,800
word I'm saying and I absolutely love
1557
00:58:30,599 --> 00:58:34,140
the brand so if you haven't already
1558
00:58:31,800 --> 00:58:36,780
tried heal and you've been resistant to
1559
00:58:34,139 --> 00:58:38,759
my my pestering then give it a go and
1560
00:58:36,780 --> 00:58:41,760
let me know how you get on quick one
1561
00:58:38,760 --> 00:58:43,020
Intel one of our podcast sponsors and I
1562
00:58:41,760 --> 00:58:45,180
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1563
00:58:43,019 --> 00:58:47,759
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1564
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1566
00:58:49,920 --> 00:58:53,700
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1567
00:58:51,960 --> 00:58:56,039
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1568
00:58:53,699 --> 00:58:58,379
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00:58:56,039 --> 00:59:00,779
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1570
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00:59:00,780 --> 00:59:05,280
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1572
00:59:03,539 --> 00:59:08,099
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00:59:05,280 --> 00:59:10,260
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00:59:08,099 --> 00:59:12,359
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1575
00:59:10,260 --> 00:59:13,859
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1576
00:59:12,358 --> 00:59:16,019
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00:59:13,858 --> 00:59:18,318
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1578
00:59:16,019 --> 00:59:20,818
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1579
00:59:18,318 --> 00:59:22,440
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1580
00:59:20,818 --> 00:59:23,519
get on
1581
00:59:22,440 --> 00:59:26,338
it's like more and more people are
1582
00:59:23,519 --> 00:59:28,858
becoming gluten intolerant
1583
00:59:26,338 --> 00:59:31,380
I consider myself one of them I am a
1584
00:59:28,858 --> 00:59:33,539
self-diagnosed gluten intolerant
1585
00:59:31,380 --> 00:59:36,358
I read chapter 16 of your book and you
1586
00:59:33,539 --> 00:59:37,679
think most of that is made up
1587
00:59:36,358 --> 00:59:39,179
yes
1588
00:59:37,679 --> 00:59:41,879
um most people think they're gluten
1589
00:59:39,179 --> 00:59:44,279
intolerant aren't when you test them
1590
00:59:41,880 --> 00:59:45,420
okay so that's that's the fact it
1591
00:59:44,280 --> 00:59:47,700
doesn't mean that
1592
00:59:45,420 --> 00:59:49,200
everyone's making it up some of those
1593
00:59:47,699 --> 00:59:52,919
will be real
1594
00:59:49,199 --> 00:59:55,980
but I think gluten got this bad rap
1595
00:59:52,920 --> 00:59:57,720
about 10 years ago and there's we know
1596
00:59:55,980 --> 00:59:59,699
that yes one percent of the population
1597
00:59:57,719 --> 01:00:02,338
really do have a gluten problem it's
1598
00:59:59,699 --> 01:00:04,558
called celiac disease and they'll be
1599
01:00:02,338 --> 01:00:06,599
vomiting and have terrible diarrhea with
1600
01:00:04,559 --> 01:00:08,280
a smallest bit of gluten then this is
1601
01:00:06,599 --> 01:00:10,940
how other group of people that believe
1602
01:00:08,280 --> 01:00:13,680
they have gluten intolerance of which
1603
01:00:10,940 --> 01:00:15,539
studies show about
1604
01:00:13,679 --> 01:00:17,219
three quarters when they're tested with
1605
01:00:15,539 --> 01:00:19,558
gluten are fine
1606
01:00:17,219 --> 01:00:22,139
in a blind blinded way if someone
1607
01:00:19,559 --> 01:00:25,859
slipped you a biscuit or something you
1608
01:00:22,139 --> 01:00:30,118
know or pasta is often the way to trick
1609
01:00:25,858 --> 01:00:31,619
people and I think many people
1610
01:00:30,119 --> 01:00:33,420
have
1611
01:00:31,619 --> 01:00:34,318
probably a more General irritable bowel
1612
01:00:33,420 --> 01:00:36,599
syndrome
1613
01:00:34,318 --> 01:00:39,900
that that are blaming gluten because
1614
01:00:36,599 --> 01:00:43,200
it's one they're taking that one protein
1615
01:00:39,900 --> 01:00:45,119
that they know about from foods that
1616
01:00:43,199 --> 01:00:46,379
have thousands of them and saying this
1617
01:00:45,119 --> 01:00:49,019
is the problem
1618
01:00:46,380 --> 01:00:50,818
again this reductionism and it then they
1619
01:00:49,019 --> 01:00:53,400
cut everything out but they might be
1620
01:00:50,818 --> 01:00:55,739
cutting out things that were like the
1621
01:00:53,400 --> 01:00:58,019
sandwich for example that was causing me
1622
01:00:55,739 --> 01:01:00,000
glucose spikes so they might feel better
1623
01:00:58,019 --> 01:01:03,298
when they cut that out and they then say
1624
01:01:00,000 --> 01:01:05,280
okay I've cut out bread therefore
1625
01:01:03,298 --> 01:01:07,619
um I'm not getting sugar spikes and
1626
01:01:05,280 --> 01:01:09,059
tiredness that must have been the gluten
1627
01:01:07,619 --> 01:01:11,640
but actually it was nothing to do with
1628
01:01:09,059 --> 01:01:13,380
that it's just
1629
01:01:11,639 --> 01:01:15,779
um cheap bread
1630
01:01:13,380 --> 01:01:19,019
that has nothing to do with it so I
1631
01:01:15,780 --> 01:01:21,059
think often people are taking clues in
1632
01:01:19,019 --> 01:01:23,338
this excuse and sometimes they do feel
1633
01:01:21,059 --> 01:01:25,140
better when they cut out all this Foods
1634
01:01:23,338 --> 01:01:27,838
because they're eating less
1635
01:01:25,139 --> 01:01:31,440
processed foods as a result of it not
1636
01:01:27,838 --> 01:01:34,199
always but it's something else in the
1637
01:01:31,440 --> 01:01:37,079
bread or the pasta that that they were
1638
01:01:34,199 --> 01:01:39,659
eating too much or they were eating too
1639
01:01:37,079 --> 01:01:42,720
fast or these things that I think are
1640
01:01:39,659 --> 01:01:45,298
important so I would urge everyone to
1641
01:01:42,719 --> 01:01:48,118
you know look again at where there is
1642
01:01:45,298 --> 01:01:50,219
gluten or it is something else about
1643
01:01:48,119 --> 01:01:53,160
their food habits before that was bad
1644
01:01:50,219 --> 01:01:54,239
and reevaluate it and you know build up
1645
01:01:53,159 --> 01:01:56,699
your plant
1646
01:01:54,239 --> 01:01:58,379
diversity and your gut microbes instead
1647
01:01:56,699 --> 01:01:59,939
because the worry is that all these
1648
01:01:58,380 --> 01:02:02,220
people on on gluten most of them have a
1649
01:01:59,940 --> 01:02:04,559
rather restrictive diet they get very
1650
01:02:02,219 --> 01:02:07,618
worried about new foods and that's like
1651
01:02:04,559 --> 01:02:10,079
the worst scenario because you end up on
1652
01:02:07,619 --> 01:02:11,460
a vicious circle where you you get more
1653
01:02:10,079 --> 01:02:13,440
and more nervous so you have a smaller
1654
01:02:11,460 --> 01:02:16,159
and smaller group of foods you're happy
1655
01:02:13,440 --> 01:02:19,019
with yeah your microbes get
1656
01:02:16,159 --> 01:02:20,879
diminished and you have much less
1657
01:02:19,019 --> 01:02:22,380
flexibility to deal with any new food
1658
01:02:20,880 --> 01:02:24,180
that hits you
1659
01:02:22,380 --> 01:02:25,740
one of the um we've got a fitness group
1660
01:02:24,179 --> 01:02:28,919
amongst some of my friends is about 10
1661
01:02:25,739 --> 01:02:30,539
of us in it and um we've been tracking
1662
01:02:28,920 --> 01:02:31,920
how often we work out and how frequently
1663
01:02:30,539 --> 01:02:33,719
we work out in the workouts that we do
1664
01:02:31,920 --> 01:02:35,099
and one of the things I have to say is
1665
01:02:33,719 --> 01:02:36,899
pretty much no one in the group has lost
1666
01:02:35,099 --> 01:02:38,400
any weight we've been doing this for a
1667
01:02:36,900 --> 01:02:41,099
year
1668
01:02:38,400 --> 01:02:42,180
and uh that kind of bucks what you would
1669
01:02:41,099 --> 01:02:43,380
think so the only time that I lost
1670
01:02:42,179 --> 01:02:45,960
weight was actually when I went on the
1671
01:02:43,380 --> 01:02:48,720
keto keto diet I went from 14 Stone 8 to
1672
01:02:45,960 --> 01:02:51,420
13 stone 8 in roughly in several weeks
1673
01:02:48,719 --> 01:02:52,739
but exercise and exercising for almost
1674
01:02:51,420 --> 01:02:54,780
religiously for the last two and a half
1675
01:02:52,739 --> 01:02:57,000
years doesn't really seem to impact my
1676
01:02:54,780 --> 01:02:58,260
weight at all in a you know in the way
1677
01:02:57,000 --> 01:03:00,179
that the
1678
01:02:58,260 --> 01:03:01,079
Fitness Experts might tell me on
1679
01:03:00,179 --> 01:03:02,818
Instagram
1680
01:03:01,079 --> 01:03:05,519
what's your stance on the rollback
1681
01:03:02,818 --> 01:03:08,099
exercise plays in weight loss
1682
01:03:05,519 --> 01:03:10,280
has very little role in weight loss all
1683
01:03:08,099 --> 01:03:14,220
the studies such long-term studies show
1684
01:03:10,280 --> 01:03:18,240
uh it doesn't help uh weight loss
1685
01:03:14,219 --> 01:03:20,219
and it's been grossly exaggerated as an
1686
01:03:18,239 --> 01:03:22,858
easy fix for our obesity problem
1687
01:03:20,219 --> 01:03:25,199
exercise doesn't help weight loss no
1688
01:03:22,858 --> 01:03:28,199
all the studies show that the only
1689
01:03:25,199 --> 01:03:30,179
caveat to that is if you have changed
1690
01:03:28,199 --> 01:03:31,379
your diet improved your diet and you've
1691
01:03:30,179 --> 01:03:35,098
lost some weight
1692
01:03:31,380 --> 01:03:38,640
at maintaining some exercise does help
1693
01:03:35,099 --> 01:03:40,500
prevent it going back up again but as on
1694
01:03:38,639 --> 01:03:43,618
its own if you don't change your diet
1695
01:03:40,500 --> 01:03:46,619
it's of no use and that's
1696
01:03:43,619 --> 01:03:48,420
well known Now by all the bestie experts
1697
01:03:46,619 --> 01:03:51,358
and all the studies this shouldn't make
1698
01:03:48,420 --> 01:03:52,680
us fat is that the culprit
1699
01:03:51,358 --> 01:03:55,139
is that one of the main things that's
1700
01:03:52,679 --> 01:03:58,338
contributing to no again that's that's
1701
01:03:55,139 --> 01:04:02,039
reductionism you know we the
1702
01:03:58,338 --> 01:04:04,199
but the reason there is an exercise
1703
01:04:02,039 --> 01:04:05,699
doesn't work it's important to realize
1704
01:04:04,199 --> 01:04:07,679
this is because
1705
01:04:05,699 --> 01:04:09,719
we all know this that you know you go
1706
01:04:07,679 --> 01:04:11,219
for a walk build up Hunger
1707
01:04:09,719 --> 01:04:13,078
before a meal that's what your parents
1708
01:04:11,219 --> 01:04:16,318
told you you know and everything about
1709
01:04:13,079 --> 01:04:20,339
exercise is after it your body slows
1710
01:04:16,318 --> 01:04:23,219
down your metabolism slows down and it
1711
01:04:20,338 --> 01:04:26,699
tries to regain the energy that you've
1712
01:04:23,219 --> 01:04:29,098
lost that's just what our Evolution and
1713
01:04:26,699 --> 01:04:30,838
so that's why it's a
1714
01:04:29,099 --> 01:04:33,059
you're not gonna it's great for your
1715
01:04:30,838 --> 01:04:36,239
health and I exercise
1716
01:04:33,059 --> 01:04:38,339
fantastic for your mood it's great for
1717
01:04:36,239 --> 01:04:40,078
your heart anti-cancer all kinds of
1718
01:04:38,338 --> 01:04:42,539
things we should all do it but
1719
01:04:40,079 --> 01:04:44,280
absolutely not if your goal is weight
1720
01:04:42,539 --> 01:04:45,838
loss you have to do something about
1721
01:04:44,280 --> 01:04:49,380
changing your diet and I think that's
1722
01:04:45,838 --> 01:04:52,318
that's the big a huge myth particularly
1723
01:04:49,380 --> 01:04:54,660
perpetuated by gyms and fitness apps and
1724
01:04:52,318 --> 01:04:56,880
everything else and it is complete
1725
01:04:54,659 --> 01:04:59,039
nonsense I read that you um when you
1726
01:04:56,880 --> 01:05:00,539
look to studies over 30 years and you
1727
01:04:59,039 --> 01:05:02,099
looked at how many studies had been done
1728
01:05:00,539 --> 01:05:03,480
on the relationship of exercise and
1729
01:05:02,099 --> 01:05:05,338
weight versus
1730
01:05:03,480 --> 01:05:07,920
things like sugar and weight there was
1731
01:05:05,338 --> 01:05:09,659
12 more 12 times more studies done on
1732
01:05:07,920 --> 01:05:13,260
the relationship of exercise and weight
1733
01:05:09,659 --> 01:05:14,519
versus sugar and weight and why why is
1734
01:05:13,260 --> 01:05:17,220
that
1735
01:05:14,519 --> 01:05:19,400
why is there less research done on the
1736
01:05:17,219 --> 01:05:19,399
latter
1737
01:05:19,559 --> 01:05:23,400
um I think that's the influence of
1738
01:05:20,900 --> 01:05:24,960
governments and the food companies and
1739
01:05:23,400 --> 01:05:26,039
the drink companies
1740
01:05:24,960 --> 01:05:28,400
so
1741
01:05:26,039 --> 01:05:31,858
a lot of the exercise
1742
01:05:28,400 --> 01:05:36,180
research done in the last 20 years was
1743
01:05:31,858 --> 01:05:40,380
sponsored by large corporations
1744
01:05:36,179 --> 01:05:43,798
who wanted to make this link between uh
1745
01:05:40,380 --> 01:05:46,740
exercise and weight loss so that they
1746
01:05:43,798 --> 01:05:49,500
could continue to sell sugary Ultra
1747
01:05:46,739 --> 01:05:51,659
processed foods and drinks and just say
1748
01:05:49,500 --> 01:05:53,760
it's the childhood obesity is because
1749
01:05:51,659 --> 01:05:56,639
we've we don't have playgrounds and we
1750
01:05:53,760 --> 01:06:00,240
don't encourage this and that's why the
1751
01:05:56,639 --> 01:06:02,818
Cokes and the Pepsis are always there at
1752
01:06:00,239 --> 01:06:04,639
the Olympic sponsoring Olympic events
1753
01:06:02,818 --> 01:06:06,960
and associating themselves with Sport
1754
01:06:04,639 --> 01:06:08,879
and they gave
1755
01:06:06,960 --> 01:06:12,119
hundreds of millions to various
1756
01:06:08,880 --> 01:06:14,160
physiology departments Sports
1757
01:06:12,119 --> 01:06:16,740
departments nutrition departments to do
1758
01:06:14,159 --> 01:06:19,139
research in this area basically it was
1759
01:06:16,739 --> 01:06:23,399
really hard to get anyone to do research
1760
01:06:19,139 --> 01:06:26,759
into how sugary drinks make you gain
1761
01:06:23,400 --> 01:06:29,338
weight or cause problems because they
1762
01:06:26,760 --> 01:06:31,380
the amount of money for nutrition has
1763
01:06:29,338 --> 01:06:33,298
been abysmally poor you know in from
1764
01:06:31,380 --> 01:06:35,640
from governments and that's why you know
1765
01:06:33,298 --> 01:06:37,619
we the only the first ever study of
1766
01:06:35,639 --> 01:06:39,900
ultra processed food in a controlled
1767
01:06:37,619 --> 01:06:42,480
trial was only about three years ago and
1768
01:06:39,900 --> 01:06:45,180
it's been around for you know 30 40
1769
01:06:42,480 --> 01:06:48,059
years so such is the power of that Lobby
1770
01:06:45,179 --> 01:06:49,919
that it it doesn't
1771
01:06:48,059 --> 01:06:52,798
necessarily distort the research in a
1772
01:06:49,920 --> 01:06:54,720
sort of you know evil way but they
1773
01:06:52,798 --> 01:06:56,639
point it to make sure that the
1774
01:06:54,719 --> 01:06:59,399
researchers are working in an area that
1775
01:06:56,639 --> 01:07:01,259
they want uh people to work in and
1776
01:06:59,400 --> 01:07:03,599
distracting them keeping away from
1777
01:07:01,260 --> 01:07:05,579
talking about sugars or even artificial
1778
01:07:03,599 --> 01:07:07,859
sweeteners which in my view are nearly
1779
01:07:05,579 --> 01:07:09,859
as bad because they're sort of
1780
01:07:07,858 --> 01:07:14,279
you know hidden
1781
01:07:09,858 --> 01:07:16,798
and deflecting us from the idea that yes
1782
01:07:14,280 --> 01:07:18,720
giving kids sugary drinks or even
1783
01:07:16,798 --> 01:07:21,000
artificial sweet drinks is going to be
1784
01:07:18,719 --> 01:07:22,858
bad for them and cause obesity wait so
1785
01:07:21,000 --> 01:07:24,298
I'm I've been I've cut my I cut out
1786
01:07:22,858 --> 01:07:25,858
sugary drinks
1787
01:07:24,298 --> 01:07:28,559
about a year ago
1788
01:07:25,858 --> 01:07:31,920
I still have the same Brands but I have
1789
01:07:28,559 --> 01:07:33,539
the no sugar version oh dear oh [ __ ]
1790
01:07:31,920 --> 01:07:36,180
what do you mean idea
1791
01:07:33,539 --> 01:07:39,539
well all the all the summary of the
1792
01:07:36,179 --> 01:07:41,818
trials shows that if you take
1793
01:07:39,539 --> 01:07:44,579
a young yard out young adults and kids
1794
01:07:41,818 --> 01:07:45,298
and they will say on two cans of you
1795
01:07:44,579 --> 01:07:47,460
know
1796
01:07:45,298 --> 01:07:48,719
full sugar sodas and you change into the
1797
01:07:47,460 --> 01:07:51,480
diet version
1798
01:07:48,719 --> 01:07:54,679
there's no real difference in in weight
1799
01:07:51,480 --> 01:07:57,380
or metabolic
1800
01:07:54,679 --> 01:08:00,480
changes in their blood
1801
01:07:57,380 --> 01:08:04,559
you will go to the dentist less
1802
01:08:00,480 --> 01:08:06,719
so you don't get as many fillings but
1803
01:08:04,559 --> 01:08:08,819
and yet you know you should be gaining
1804
01:08:06,719 --> 01:08:10,199
300 calories right if you were doing two
1805
01:08:08,818 --> 01:08:13,380
cans a day
1806
01:08:10,199 --> 01:08:15,419
so it doesn't work out as it should do
1807
01:08:13,380 --> 01:08:16,798
and that's because of the extra these
1808
01:08:15,420 --> 01:08:20,039
chemicals are not inert
1809
01:08:16,798 --> 01:08:22,500
so the sweeteners in kids they changed
1810
01:08:20,039 --> 01:08:24,659
their their brains to give them
1811
01:08:22,500 --> 01:08:27,838
they want more sweetness in their food
1812
01:08:24,659 --> 01:08:30,420
okay so it it could reflect your wish
1813
01:08:27,838 --> 01:08:32,039
for your your late night milk chocolate
1814
01:08:30,420 --> 01:08:34,679
who knows
1815
01:08:32,039 --> 01:08:36,778
um and it it makes it very difficult to
1816
01:08:34,679 --> 01:08:38,039
train kids to have more bitter Foods or
1817
01:08:36,779 --> 01:08:40,080
sour Foods if they've got these
1818
01:08:38,039 --> 01:08:41,939
artificial sweeteners in their diet all
1819
01:08:40,079 --> 01:08:43,439
the time but
1820
01:08:41,939 --> 01:08:44,698
they've now shown that all these
1821
01:08:43,439 --> 01:08:45,899
sweeteners actually affect your gut
1822
01:08:44,698 --> 01:08:49,318
microbes
1823
01:08:45,899 --> 01:08:51,838
so even Stevia you know these sort of
1824
01:08:49,319 --> 01:08:54,060
so-called healthy ones have an effect on
1825
01:08:51,838 --> 01:08:56,519
your gut microbes and they're not inert
1826
01:08:54,060 --> 01:09:00,140
so we know that saccharin and Sucralose
1827
01:08:56,520 --> 01:09:03,719
also cause spikes in your blood sugar
1828
01:09:00,140 --> 01:09:05,640
when I did it you know I have a Trace
1829
01:09:03,719 --> 01:09:06,960
they're not supposed to but they they
1830
01:09:05,640 --> 01:09:09,359
actually do things they're not supposed
1831
01:09:06,960 --> 01:09:13,679
to so we know very little about these
1832
01:09:09,359 --> 01:09:15,719
these products and my view is that they
1833
01:09:13,679 --> 01:09:19,319
are harmful probably not as bad as
1834
01:09:15,719 --> 01:09:20,819
having the sugar but they are absolutely
1835
01:09:19,319 --> 01:09:22,440
not a health
1836
01:09:20,819 --> 01:09:24,719
drink and we should be encouraging
1837
01:09:22,439 --> 01:09:28,019
people to have you know teas and
1838
01:09:24,719 --> 01:09:30,539
kombuchas and uh more more bitter
1839
01:09:28,020 --> 01:09:32,940
tasting interesting flavors and Foods
1840
01:09:30,539 --> 01:09:36,119
than just this Ultra sweet
1841
01:09:32,939 --> 01:09:37,619
uh chemical concoctions is this this
1842
01:09:36,119 --> 01:09:39,298
sugar conglomerate that I've been
1843
01:09:37,619 --> 01:09:40,559
funding much of the research that points
1844
01:09:39,298 --> 01:09:41,460
towards
1845
01:09:40,560 --> 01:09:43,020
um some of the things you're talking
1846
01:09:41,460 --> 01:09:44,939
about there
1847
01:09:43,020 --> 01:09:46,440
there that's also the conglomerate that
1848
01:09:44,939 --> 01:09:48,899
wants us to believe the calories in
1849
01:09:46,439 --> 01:09:51,238
calories out approach because
1850
01:09:48,899 --> 01:09:52,858
if I just view every all foods as kind
1851
01:09:51,238 --> 01:09:55,439
of equal and on this sort of calorie
1852
01:09:52,859 --> 01:09:57,660
number then I can drink some of the
1853
01:09:55,439 --> 01:09:59,279
sugary fizzy drinks and some of the
1854
01:09:57,659 --> 01:10:01,198
processed foods as long as I keep it
1855
01:09:59,279 --> 01:10:03,659
within that sort of calorie deficit I'll
1856
01:10:01,198 --> 01:10:05,099
be fine and so are they is that Sugar
1857
01:10:03,659 --> 01:10:06,599
conglomerate is the processed food
1858
01:10:05,100 --> 01:10:10,140
conglomerate
1859
01:10:06,600 --> 01:10:12,060
for the calorie model absolutely they
1860
01:10:10,140 --> 01:10:15,480
need that right they absolutely it's
1861
01:10:12,060 --> 01:10:17,340
vital you know zero calories or one
1862
01:10:15,479 --> 01:10:19,678
calorie you know on the can that's what
1863
01:10:17,340 --> 01:10:21,719
you see and you know you're fooling
1864
01:10:19,679 --> 01:10:24,840
people into thinking this is a healthy
1865
01:10:21,719 --> 01:10:26,579
drink and oh you know if I used to have
1866
01:10:24,840 --> 01:10:28,500
full Coke or Pepsi are now having the
1867
01:10:26,579 --> 01:10:31,140
diet version I'm getting 300 calories
1868
01:10:28,500 --> 01:10:34,140
less a day I should lose weight it's
1869
01:10:31,140 --> 01:10:36,239
exactly what they've been doing and
1870
01:10:34,140 --> 01:10:38,699
they're also desperate to show that
1871
01:10:36,238 --> 01:10:41,939
artificial sweeteners are
1872
01:10:38,698 --> 01:10:44,158
really healthy and they come down on
1873
01:10:41,939 --> 01:10:46,379
anyone who tries to say that they're you
1874
01:10:44,158 --> 01:10:48,179
know could be any way dangerous and yet
1875
01:10:46,380 --> 01:10:50,219
they're not obliged to test them
1876
01:10:48,179 --> 01:10:51,239
so none of it none of the chemicals
1877
01:10:50,219 --> 01:10:53,760
added
1878
01:10:51,238 --> 01:10:55,619
really go through rigorous testing on
1879
01:10:53,760 --> 01:10:57,179
how they affect our gut microbes and
1880
01:10:55,619 --> 01:10:58,859
this is
1881
01:10:57,179 --> 01:11:00,840
this you know their testing mechanisms
1882
01:10:58,859 --> 01:11:02,219
haven't changed in 50 years the gut
1883
01:11:00,840 --> 01:11:04,560
microbiome
1884
01:11:02,219 --> 01:11:05,640
um the microbiome as an organ one of the
1885
01:11:04,560 --> 01:11:07,500
things you talked about earlier was the
1886
01:11:05,640 --> 01:11:10,860
impact it has on mood
1887
01:11:07,500 --> 01:11:12,300
and you know this podcast is was started
1888
01:11:10,859 --> 01:11:14,579
as kind of a business podcast we have a
1889
01:11:12,300 --> 01:11:15,840
lot of people that are interested in you
1890
01:11:14,579 --> 01:11:18,198
know being more productive being more
1891
01:11:15,840 --> 01:11:20,760
successful reaching for their goals
1892
01:11:18,198 --> 01:11:23,158
how significant and how pertinent is the
1893
01:11:20,760 --> 01:11:24,600
microbiome on my performance as an
1894
01:11:23,158 --> 01:11:25,738
entrepreneur as a business person what
1895
01:11:24,600 --> 01:11:27,120
do I need to know about the relationship
1896
01:11:25,738 --> 01:11:28,859
as it relates to my mood my performance
1897
01:11:27,119 --> 01:11:32,179
my mind
1898
01:11:28,859 --> 01:11:35,219
well we know more about mood than
1899
01:11:32,179 --> 01:11:38,819
than anything else
1900
01:11:35,219 --> 01:11:41,279
um and so we do know that depression
1901
01:11:38,819 --> 01:11:43,259
anxiety is intricately linked to the
1902
01:11:41,279 --> 01:11:45,658
quality of your gut microbes
1903
01:11:43,260 --> 01:11:46,760
we know this from Mouse studies where
1904
01:11:45,658 --> 01:11:51,599
they've
1905
01:11:46,760 --> 01:11:54,420
transplanted uh poo from anxious mice
1906
01:11:51,600 --> 01:11:57,120
into sterile mice and those new mice
1907
01:11:54,420 --> 01:12:00,779
then become anxious and depressed really
1908
01:11:57,119 --> 01:12:02,640
so it's a transmissible condition and if
1909
01:12:00,779 --> 01:12:04,019
you go back to me telling you that one
1910
01:12:02,640 --> 01:12:07,320
of the chemicals that our microbes
1911
01:12:04,020 --> 01:12:09,360
produce is serotonin okay some sort of
1912
01:12:07,319 --> 01:12:11,340
cuddle you know love
1913
01:12:09,359 --> 01:12:14,339
friendly warm
1914
01:12:11,340 --> 01:12:16,980
um chemical that affects our brain that
1915
01:12:14,340 --> 01:12:18,719
you know is the key to dopamine and
1916
01:12:16,979 --> 01:12:20,819
everything else that goes on in our head
1917
01:12:18,719 --> 01:12:22,739
so
1918
01:12:20,819 --> 01:12:26,579
the levels of that are really important
1919
01:12:22,738 --> 01:12:28,019
for us having the right neurochemical
1920
01:12:26,579 --> 01:12:29,579
balance in our head that stops us
1921
01:12:28,020 --> 01:12:32,100
getting very depressed or very anxious
1922
01:12:29,579 --> 01:12:33,899
so we know that you can transmit it
1923
01:12:32,100 --> 01:12:36,420
between animals so when they say they
1924
01:12:33,899 --> 01:12:39,299
take the Poo out of one Mouse they put
1925
01:12:36,420 --> 01:12:41,279
it inside its gut inside its stomach to
1926
01:12:39,300 --> 01:12:43,079
give it the same microbiome makeup
1927
01:12:41,279 --> 01:12:45,000
inside its stomach yeah and then that
1928
01:12:43,079 --> 01:12:47,219
mask will become depressed and anxious
1929
01:12:45,000 --> 01:12:49,158
yes so a lot of the science behind
1930
01:12:47,219 --> 01:12:51,119
microbiome is based on
1931
01:12:49,158 --> 01:12:52,158
large-scale human studies where you've
1932
01:12:51,119 --> 01:12:54,539
just got
1933
01:12:52,158 --> 01:12:55,799
cross-sectional data or this is
1934
01:12:54,539 --> 01:12:58,800
associated with this but you don't know
1935
01:12:55,800 --> 01:13:00,239
if it's cause or effect and so there's
1936
01:12:58,800 --> 01:13:03,119
this whole other group that's been going
1937
01:13:00,238 --> 01:13:04,799
off of of of projects for 30 years where
1938
01:13:03,119 --> 01:13:08,519
they have these sterile mice
1939
01:13:04,800 --> 01:13:11,159
who have no microbes and you you create
1940
01:13:08,520 --> 01:13:13,500
in a lab these other microbes that you
1941
01:13:11,158 --> 01:13:15,119
would make them anxious or they're
1942
01:13:13,500 --> 01:13:16,679
genetically anxious you look at their
1943
01:13:15,119 --> 01:13:18,300
microbes and you put
1944
01:13:16,679 --> 01:13:20,158
take their microbes you put them into
1945
01:13:18,300 --> 01:13:23,640
the sterile mice and you can change
1946
01:13:20,158 --> 01:13:25,859
their mood and their attention span and
1947
01:13:23,640 --> 01:13:27,539
everything else about that so that that
1948
01:13:25,859 --> 01:13:30,179
shows that these have a direct effect
1949
01:13:27,539 --> 01:13:32,760
rather than just being secondary and
1950
01:13:30,179 --> 01:13:35,158
that it links to the human data that
1951
01:13:32,760 --> 01:13:37,560
shows if you take a groups of depressed
1952
01:13:35,158 --> 01:13:39,059
or anxious people you
1953
01:13:37,560 --> 01:13:42,120
virtually all of them will have a
1954
01:13:39,060 --> 01:13:43,739
deranged microbiomes and be producing
1955
01:13:42,119 --> 01:13:46,079
abnormal chemicals
1956
01:13:43,738 --> 01:13:47,839
and there have been now some recent
1957
01:13:46,079 --> 01:13:51,000
studies showing that
1958
01:13:47,840 --> 01:13:52,159
compared to traditional antidepressant
1959
01:13:51,000 --> 01:13:54,179
medication
1960
01:13:52,158 --> 01:13:55,679
probiotics do
1961
01:13:54,179 --> 01:13:58,380
as well
1962
01:13:55,679 --> 01:14:01,079
in many of these studies if you give a
1963
01:13:58,380 --> 01:14:02,779
course of probiotic medication but even
1964
01:14:01,079 --> 01:14:06,179
more impressive is if you give them a
1965
01:14:02,779 --> 01:14:07,759
Mediterranean gut friendly diet you get
1966
01:14:06,179 --> 01:14:10,260
actually better results
1967
01:14:07,760 --> 01:14:12,480
with more emission than you do with
1968
01:14:10,260 --> 01:14:16,380
antidepressant medication
1969
01:14:12,479 --> 01:14:18,539
so it's one of the best examples of how
1970
01:14:16,380 --> 01:14:20,640
you know feeding your your gut can
1971
01:14:18,539 --> 01:14:22,140
actually improve your mood and it's
1972
01:14:20,640 --> 01:14:24,239
particularly important because we're
1973
01:14:22,140 --> 01:14:25,320
seeing an epidemic of anxiety and
1974
01:14:24,238 --> 01:14:28,198
depression
1975
01:14:25,319 --> 01:14:31,259
that's partly because of not having many
1976
01:14:28,198 --> 01:14:33,479
good gut microbes to start with lots of
1977
01:14:31,260 --> 01:14:35,880
junk food diets which make it worse and
1978
01:14:33,479 --> 01:14:37,439
of course once you go into that cycle
1979
01:14:35,880 --> 01:14:38,760
once you're depressed you're not
1980
01:14:37,439 --> 01:14:40,439
thinking about food
1981
01:14:38,760 --> 01:14:42,119
the last thing you want to go at and is
1982
01:14:40,439 --> 01:14:44,819
you know oh I've got to go and get my
1983
01:14:42,119 --> 01:14:47,099
kimchi today you know you just what it's
1984
01:14:44,819 --> 01:14:49,259
just fuel so
1985
01:14:47,100 --> 01:14:50,579
once you once you understand that you
1986
01:14:49,260 --> 01:14:52,020
realize if you want to help someone with
1987
01:14:50,579 --> 01:14:53,698
depression you know the first thing is
1988
01:14:52,020 --> 01:14:56,760
not to put them straight onto an
1989
01:14:53,698 --> 01:14:58,219
antidepressant which in many cases
1990
01:14:56,760 --> 01:14:59,940
doesn't work because of this
1991
01:14:58,219 --> 01:15:01,319
individuality as we're talking about
1992
01:14:59,939 --> 01:15:03,899
which probably again related to the
1993
01:15:01,319 --> 01:15:06,779
microbes because they break down the
1994
01:15:03,899 --> 01:15:09,359
tablet into its active chemicals but is
1995
01:15:06,779 --> 01:15:10,439
to make sure they've actually got gut
1996
01:15:09,359 --> 01:15:12,479
friendly
1997
01:15:10,439 --> 01:15:15,479
diet and so this is a really exciting
1998
01:15:12,479 --> 01:15:16,799
area of research you mentioned them at
1999
01:15:15,479 --> 01:15:18,839
attention
2000
01:15:16,800 --> 01:15:20,940
the impact that the micro
2001
01:15:18,840 --> 01:15:22,380
biome can have on attention that's
2002
01:15:20,939 --> 01:15:24,539
really interesting to me because ADHD
2003
01:15:22,380 --> 01:15:25,619
has become a very
2004
01:15:24,539 --> 01:15:27,960
um
2005
01:15:25,619 --> 01:15:29,880
widely discussed
2006
01:15:27,960 --> 01:15:31,800
topic
2007
01:15:29,880 --> 01:15:33,300
do you think there's a link between ADHD
2008
01:15:31,800 --> 01:15:36,000
and the microbiome
2009
01:15:33,300 --> 01:15:37,679
highly likely yes I mean there's less
2010
01:15:36,000 --> 01:15:40,560
data in it than there is in depression
2011
01:15:37,679 --> 01:15:44,158
anxiety the studies are smaller but
2012
01:15:40,560 --> 01:15:45,900
those that I've seen all show again a an
2013
01:15:44,158 --> 01:15:47,639
abnormality in the gut microbiome of
2014
01:15:45,899 --> 01:15:50,339
ADHD kids
2015
01:15:47,640 --> 01:15:51,480
and there have been a few studies
2016
01:15:50,340 --> 01:15:54,960
showing
2017
01:15:51,479 --> 01:15:56,459
that you can reverse it with poo
2018
01:15:54,960 --> 01:15:59,579
transplants
2019
01:15:56,460 --> 01:16:00,359
which is another area that uh
2020
01:15:59,579 --> 01:16:03,238
um
2021
01:16:00,359 --> 01:16:05,099
it was quite big a few years ago it it's
2022
01:16:03,238 --> 01:16:08,178
not showing the same potential as it as
2023
01:16:05,100 --> 01:16:12,420
it did but certainly
2024
01:16:08,179 --> 01:16:14,219
affecting attention uh and mood with gut
2025
01:16:12,420 --> 01:16:16,560
microbes is definitely on the cards
2026
01:16:14,219 --> 01:16:17,760
these studies need to be bigger but
2027
01:16:16,560 --> 01:16:20,039
there's certainly preliminary evidence
2028
01:16:17,760 --> 01:16:22,440
that what's true for depression anxiety
2029
01:16:20,039 --> 01:16:24,300
is also true for this whole spectrum of
2030
01:16:22,439 --> 01:16:27,178
other conditions
2031
01:16:24,300 --> 01:16:29,940
also you know that have been linked in
2032
01:16:27,179 --> 01:16:31,619
the past to diet and you know over sugar
2033
01:16:29,939 --> 01:16:32,939
and e-numbers and all these kind of
2034
01:16:31,619 --> 01:16:35,219
things so
2035
01:16:32,939 --> 01:16:36,599
we've sort of known vaguely there's an
2036
01:16:35,219 --> 01:16:38,819
association but I think people haven't
2037
01:16:36,600 --> 01:16:41,039
really pinpointed
2038
01:16:38,819 --> 01:16:43,859
um the gut microbiome which I think they
2039
01:16:41,039 --> 01:16:45,719
should and so absolutely sure that if
2040
01:16:43,859 --> 01:16:47,939
you improve the diet of many many of
2041
01:16:45,719 --> 01:16:49,679
these kids with ADHD you you would
2042
01:16:47,939 --> 01:16:51,059
improve their symptoms and I know
2043
01:16:49,679 --> 01:16:52,800
there's some ongoing trials at the
2044
01:16:51,060 --> 01:16:54,960
moment it's really been startling over
2045
01:16:52,800 --> 01:16:57,539
the last couple of years how um mental
2046
01:16:54,960 --> 01:16:59,640
health has really taken center stage in
2047
01:16:57,539 --> 01:17:01,500
conversations even conversations on this
2048
01:16:59,640 --> 01:17:03,060
podcast most of them we discuss mental
2049
01:17:01,500 --> 01:17:04,979
health issues and things like anxiety
2050
01:17:03,060 --> 01:17:07,440
and depression as we look around the
2051
01:17:04,979 --> 01:17:10,559
world the stats around people that are
2052
01:17:07,439 --> 01:17:14,158
being prescribed antidepressant pills
2053
01:17:10,560 --> 01:17:15,780
like they're called ssris I believe
2054
01:17:14,158 --> 01:17:17,339
um is rising
2055
01:17:15,779 --> 01:17:19,800
and I think it's doubled over the last
2056
01:17:17,340 --> 01:17:21,420
decade or so with the US kind of leading
2057
01:17:19,800 --> 01:17:24,239
the way and then other countries like
2058
01:17:21,420 --> 01:17:25,079
China and Japan at the bottom of the
2059
01:17:24,238 --> 01:17:28,439
pack
2060
01:17:25,079 --> 01:17:29,880
what's your overall view on these these
2061
01:17:28,439 --> 01:17:31,439
disorders depression mental health
2062
01:17:29,880 --> 01:17:33,239
anxiety
2063
01:17:31,439 --> 01:17:35,399
um do you think it stems predominantly
2064
01:17:33,238 --> 01:17:37,139
from the microbiome
2065
01:17:35,399 --> 01:17:39,539
is that your perspective now from what
2066
01:17:37,140 --> 01:17:42,719
you've learned
2067
01:17:39,539 --> 01:17:44,460
no I think they're multifactorial so I
2068
01:17:42,719 --> 01:17:47,460
think we can't
2069
01:17:44,460 --> 01:17:50,579
who can't just blame the gut microbiome
2070
01:17:47,460 --> 01:17:52,560
because you do get
2071
01:17:50,579 --> 01:17:54,359
these conditions in people who are you
2072
01:17:52,560 --> 01:17:56,699
know otherwise healthy
2073
01:17:54,359 --> 01:17:59,698
um genetics plays a role you know I'm
2074
01:17:56,698 --> 01:18:02,399
going back to my old my old career
2075
01:17:59,698 --> 01:18:05,579
um a lot of evidence of strong genetics
2076
01:18:02,399 --> 01:18:07,619
in things like depression anxiety but
2077
01:18:05,579 --> 01:18:09,658
you can have the tendency to it but you
2078
01:18:07,619 --> 01:18:11,939
need to be triggered into it
2079
01:18:09,658 --> 01:18:14,339
you need some environmental event and it
2080
01:18:11,939 --> 01:18:16,079
could be that once your gut microbes get
2081
01:18:14,340 --> 01:18:18,900
in such a bad your gut health is such a
2082
01:18:16,079 --> 01:18:20,939
poor State your diet is so bad that
2083
01:18:18,899 --> 01:18:23,099
triggers this and you just lack those
2084
01:18:20,939 --> 01:18:24,779
chemicals that tip you over into it so
2085
01:18:23,100 --> 01:18:27,420
that's why I think
2086
01:18:24,779 --> 01:18:28,380
if you if you link these epidemics which
2087
01:18:27,420 --> 01:18:31,219
we're going through at the moment
2088
01:18:28,380 --> 01:18:34,380
whether it's dementia you know
2089
01:18:31,219 --> 01:18:36,060
depression obesity diabetes what are
2090
01:18:34,380 --> 01:18:39,060
they all linked for increasing amounts
2091
01:18:36,060 --> 01:18:40,800
of ultra processed foods in our diet you
2092
01:18:39,060 --> 01:18:43,140
know we're the number one
2093
01:18:40,800 --> 01:18:44,279
country in Europe for this rates are
2094
01:18:43,140 --> 01:18:47,219
still going up
2095
01:18:44,279 --> 01:18:50,279
kids have over 70 percent of their food
2096
01:18:47,219 --> 01:18:52,859
is ultra processed now horrendous
2097
01:18:50,279 --> 01:18:55,559
adults it's nearly you know between 50
2098
01:18:52,859 --> 01:18:58,139
and 60 percent of our of our meals so I
2099
01:18:55,560 --> 01:19:00,539
think that effect on the gut microbes
2100
01:18:58,140 --> 01:19:02,640
probably just tips this threshold
2101
01:19:00,539 --> 01:19:04,619
in people who are susceptible
2102
01:19:02,640 --> 01:19:06,179
so it could be that I think that
2103
01:19:04,619 --> 01:19:08,640
threshold is going to vary genetically
2104
01:19:06,179 --> 01:19:12,779
some people are very resilient some
2105
01:19:08,640 --> 01:19:16,079
people are actually uh quite susceptible
2106
01:19:12,779 --> 01:19:17,939
and that's my that's my view of it
2107
01:19:16,079 --> 01:19:19,920
um which isn't popular because it's
2108
01:19:17,939 --> 01:19:23,039
again I make things more complicated
2109
01:19:19,920 --> 01:19:25,440
than people like but
2110
01:19:23,039 --> 01:19:28,560
you know I think as as a as a scientist
2111
01:19:25,439 --> 01:19:31,500
I think most of these diseases are built
2112
01:19:28,560 --> 01:19:33,060
up of a different number of risks but
2113
01:19:31,500 --> 01:19:34,500
unlike your genetics
2114
01:19:33,060 --> 01:19:36,360
you know your gut health is something
2115
01:19:34,500 --> 01:19:38,399
you can do something about
2116
01:19:36,359 --> 01:19:41,698
and that's what you're doing with Zoe
2117
01:19:38,399 --> 01:19:45,599
exactly that's the whole idea behind Zoe
2118
01:19:41,698 --> 01:19:47,599
is to empower people to change their
2119
01:19:45,600 --> 01:19:50,760
health by
2120
01:19:47,600 --> 01:19:52,620
individualizing what they eat that suits
2121
01:19:50,760 --> 01:19:55,199
their own metabolism what is Zoe if
2122
01:19:52,619 --> 01:19:57,479
someone hasn't heard of Zoe before
2123
01:19:55,198 --> 01:20:00,359
Zoe is a
2124
01:19:57,479 --> 01:20:03,299
a personalized nutrition company that I
2125
01:20:00,359 --> 01:20:06,960
founded nearly six years ago with
2126
01:20:03,300 --> 01:20:08,940
uh to my co-founders who came to one of
2127
01:20:06,960 --> 01:20:11,340
my uh talks I was talking about the diet
2128
01:20:08,939 --> 01:20:13,079
myth and the microbiome and they came up
2129
01:20:11,340 --> 01:20:14,460
to me and said you know we think what
2130
01:20:13,079 --> 01:20:16,619
you're doing is really exciting we'd
2131
01:20:14,460 --> 01:20:18,719
love to talk about getting a company
2132
01:20:16,619 --> 01:20:20,579
together to personalize this
2133
01:20:18,719 --> 01:20:23,100
and
2134
01:20:20,579 --> 01:20:26,279
I I do get people asking me to do
2135
01:20:23,100 --> 01:20:28,739
startup companies and I said
2136
01:20:26,279 --> 01:20:30,359
I'm not really interested in this we can
2137
01:20:28,738 --> 01:20:32,399
spend several million on doing research
2138
01:20:30,359 --> 01:20:34,559
first you know I'm not interested in the
2139
01:20:32,399 --> 01:20:36,719
usual lifestyle company based on
2140
01:20:34,560 --> 01:20:38,280
marketing and I thought I'd never see
2141
01:20:36,719 --> 01:20:39,719
them again but they came back two weeks
2142
01:20:38,279 --> 01:20:41,880
later said yes we've got several million
2143
01:20:39,719 --> 01:20:43,819
we're up and running so I was I was
2144
01:20:41,880 --> 01:20:47,039
stuck then I couldn't say no
2145
01:20:43,819 --> 01:20:48,719
and basically that we got to go this
2146
01:20:47,039 --> 01:20:52,319
massive study called the predict study
2147
01:20:48,719 --> 01:20:54,899
which looked at a thousand people mainly
2148
01:20:52,319 --> 01:20:58,380
twins gave them these identical meals
2149
01:20:54,899 --> 01:21:01,619
gave them these really fancy Tech
2150
01:20:58,380 --> 01:21:03,420
glucose monitors with measuring blood
2151
01:21:01,619 --> 01:21:06,238
spots with with fat looking at their
2152
01:21:03,420 --> 01:21:08,158
microbes logging Foods seeing how
2153
01:21:06,238 --> 01:21:10,678
they've gone on for two weeks and use
2154
01:21:08,158 --> 01:21:12,719
that data as algorithms to then
2155
01:21:10,679 --> 01:21:14,100
predict how they would people respond to
2156
01:21:12,719 --> 01:21:16,800
any food
2157
01:21:14,100 --> 01:21:19,440
and then we met developed a home test
2158
01:21:16,800 --> 01:21:23,579
and launched that initially in the in
2159
01:21:19,439 --> 01:21:25,559
the US and uh in the last year the UK
2160
01:21:23,579 --> 01:21:28,380
and we've now got 50 000 people have
2161
01:21:25,560 --> 01:21:29,880
been this identical home test which is
2162
01:21:28,380 --> 01:21:32,940
now a program
2163
01:21:29,880 --> 01:21:34,739
that then once you've got your scores
2164
01:21:32,939 --> 01:21:36,119
personalized to you you can look up any
2165
01:21:34,738 --> 01:21:37,379
food and it gives you a score from
2166
01:21:36,119 --> 01:21:38,640
naught to 100
2167
01:21:37,380 --> 01:21:41,760
on
2168
01:21:38,640 --> 01:21:44,640
what that uh how that food is for you
2169
01:21:41,760 --> 01:21:47,699
based on your sugar your glucose blood
2170
01:21:44,640 --> 01:21:50,219
sugar profile your fat profile and your
2171
01:21:47,698 --> 01:21:52,500
microbiome so it's pushing everyone
2172
01:21:50,219 --> 01:21:55,800
to have less sugar Peaks less fat Peaks
2173
01:21:52,500 --> 01:21:58,920
and better gut health and so it's
2174
01:21:55,800 --> 01:22:01,380
changed you know so in a way that's my
2175
01:21:58,920 --> 01:22:03,739
moosli would give me a terrible score my
2176
01:22:01,380 --> 01:22:05,659
orange juice would you know a score of
2177
01:22:03,738 --> 01:22:08,698
zero
2178
01:22:05,658 --> 01:22:11,099
but it's also made subtle changes so you
2179
01:22:08,698 --> 01:22:13,019
know I used to eat bananas and now they
2180
01:22:11,100 --> 01:22:15,060
they score badly so now I have pairs
2181
01:22:13,020 --> 01:22:17,640
instead or apples
2182
01:22:15,060 --> 01:22:19,380
um little minor shifts often pushing
2183
01:22:17,640 --> 01:22:22,920
people and then you and you have a
2184
01:22:19,380 --> 01:22:25,920
virtual nutritionist who helps you plan
2185
01:22:22,920 --> 01:22:27,539
your menus to get overall scores that
2186
01:22:25,920 --> 01:22:30,000
are pushing you more and more in this
2187
01:22:27,539 --> 01:22:33,140
healthy direction so you just start to
2188
01:22:30,000 --> 01:22:35,880
understand how what's best for your body
2189
01:22:33,140 --> 01:22:38,820
and in a sustainable way and we don't
2190
01:22:35,880 --> 01:22:41,699
talk about calories it's like a taboo
2191
01:22:38,819 --> 01:22:43,979
word and we're not after crash dieting
2192
01:22:41,698 --> 01:22:45,779
or anything else it's like improving
2193
01:22:43,979 --> 01:22:48,178
yourself from the inside out
2194
01:22:45,779 --> 01:22:50,939
so you and most people
2195
01:22:48,179 --> 01:22:53,219
get improved dramatic improvements in
2196
01:22:50,939 --> 01:22:55,079
their energy levels which we hadn't even
2197
01:22:53,219 --> 01:22:56,880
thought about was the reason but people
2198
01:22:55,079 --> 01:22:58,920
started telling us I feel
2199
01:22:56,880 --> 01:23:01,380
much better because maybe we're cutting
2200
01:22:58,920 --> 01:23:03,719
out all these fat and sugar Peaks that
2201
01:23:01,380 --> 01:23:06,060
until the technology came along no one
2202
01:23:03,719 --> 01:23:08,399
knew about that were causing these
2203
01:23:06,060 --> 01:23:10,380
problems so it's going super well we've
2204
01:23:08,399 --> 01:23:12,238
got a still a quarter of a million
2205
01:23:10,380 --> 01:23:14,880
people waiting for the product in the UK
2206
01:23:12,238 --> 01:23:16,678
on the waiting list and
2207
01:23:14,880 --> 01:23:19,020
what's really nice is because we've got
2208
01:23:16,679 --> 01:23:21,060
this this commercial arm it allows us to
2209
01:23:19,020 --> 01:23:23,100
do these other
2210
01:23:21,060 --> 01:23:25,199
um we have the Zoe health study which is
2211
01:23:23,100 --> 01:23:25,800
a free app which
2212
01:23:25,198 --> 01:23:28,019
um
2213
01:23:25,800 --> 01:23:30,779
uh now we're moving that towards
2214
01:23:28,020 --> 01:23:33,300
lifestyle like this these fasting AIDS
2215
01:23:30,779 --> 01:23:36,238
and things like this we've got a neat
2216
01:23:33,300 --> 01:23:38,520
podcast the Zoe nutrition podcast which
2217
01:23:36,238 --> 01:23:41,879
is getting the word out about our
2218
01:23:38,520 --> 01:23:44,340
science plus blogs and things so you
2219
01:23:41,880 --> 01:23:45,960
know it's part of a whole package of
2220
01:23:44,340 --> 01:23:47,219
things that we're doing to sort of
2221
01:23:45,960 --> 01:23:49,439
educate
2222
01:23:47,219 --> 01:23:51,719
people differently and and as I said
2223
01:23:49,439 --> 01:23:53,939
make people think about food
2224
01:23:51,719 --> 01:23:56,279
in a very different way and I think it's
2225
01:23:53,939 --> 01:23:58,019
super exciting because we're you know
2226
01:23:56,279 --> 01:23:59,759
we've just raised some more money we've
2227
01:23:58,020 --> 01:24:01,679
done some crowdfunding as well which has
2228
01:23:59,760 --> 01:24:02,400
gone amazingly well I saw it this
2229
01:24:01,679 --> 01:24:05,699
morning
2230
01:24:02,399 --> 01:24:06,479
yeah big valuation for a company yes it
2231
01:24:05,698 --> 01:24:09,779
is
2232
01:24:06,479 --> 01:24:12,238
um and you know I think 200 million
2233
01:24:09,779 --> 01:24:15,059
that's a big number
2234
01:24:12,238 --> 01:24:17,099
it is and it's but you know I think
2235
01:24:15,060 --> 01:24:18,900
we've just
2236
01:24:17,100 --> 01:24:21,360
got people's attention exactly the right
2237
01:24:18,899 --> 01:24:22,920
time I agree and the technology has just
2238
01:24:21,359 --> 01:24:25,198
been exactly right so often it's about
2239
01:24:22,920 --> 01:24:26,520
timing yeah I agree I mean I've as I
2240
01:24:25,198 --> 01:24:28,738
said before we start recording I've had
2241
01:24:26,520 --> 01:24:30,780
two of my guests come here and tell me
2242
01:24:28,738 --> 01:24:33,539
about Zoe individually so I think it was
2243
01:24:30,779 --> 01:24:35,340
Davina McCall and Gabby Logan who both
2244
01:24:33,539 --> 01:24:36,779
mentioned it and then I'd had this email
2245
01:24:35,340 --> 01:24:38,100
in my inbox
2246
01:24:36,779 --> 01:24:39,179
um from a friend of mine who connected
2247
01:24:38,100 --> 01:24:40,739
me to George
2248
01:24:39,179 --> 01:24:42,000
and then I started reading about some of
2249
01:24:40,738 --> 01:24:42,839
the work that you'd done and saw some of
2250
01:24:42,000 --> 01:24:44,340
your videos and that's why I was
2251
01:24:42,840 --> 01:24:46,260
compelled to reach out and have you um
2252
01:24:44,340 --> 01:24:48,539
on this podcast but the idea of
2253
01:24:46,260 --> 01:24:49,739
personalized Health kind of debunks the
2254
01:24:48,539 --> 01:24:52,439
long-standing
2255
01:24:49,738 --> 01:24:54,059
narrative and myth that there's this one
2256
01:24:52,439 --> 01:24:55,619
perfect diet for all of us there's this
2257
01:24:54,060 --> 01:24:57,300
one set of foods that we should all be
2258
01:24:55,619 --> 01:24:58,920
eating to be healthy and this
2259
01:24:57,300 --> 01:25:00,060
personalized approach makes a lot more
2260
01:24:58,920 --> 01:25:00,779
sense
2261
01:25:00,060 --> 01:25:02,820
um
2262
01:25:00,779 --> 01:25:04,619
so I think that's the kind of the moment
2263
01:25:02,819 --> 01:25:07,380
in time that you've arrived perfectly in
2264
01:25:04,619 --> 01:25:09,179
from a Zoe perspective is this Awakening
2265
01:25:07,380 --> 01:25:11,640
to the perspective that personalized
2266
01:25:09,179 --> 01:25:12,179
individual diets are
2267
01:25:11,640 --> 01:25:15,060
um
2268
01:25:12,179 --> 01:25:17,520
The Way Forward yeah and it yeah and of
2269
01:25:15,060 --> 01:25:20,880
course covert didn't you know covert was
2270
01:25:17,520 --> 01:25:22,620
an amazing time for apps yeah and people
2271
01:25:20,880 --> 01:25:23,340
wanting to take
2272
01:25:22,619 --> 01:25:24,779
um
2273
01:25:23,340 --> 01:25:26,699
control
2274
01:25:24,779 --> 01:25:29,039
when they feel they had no control so I
2275
01:25:26,698 --> 01:25:31,439
think the idea that you give people an
2276
01:25:29,039 --> 01:25:33,420
app and they suddenly are empowered to
2277
01:25:31,439 --> 01:25:36,059
do things is a very new idea
2278
01:25:33,420 --> 01:25:37,800
particularly in the UK people said no
2279
01:25:36,060 --> 01:25:40,199
one over 60 is ever going to do that
2280
01:25:37,800 --> 01:25:42,539
they told us it's going to fail and it
2281
01:25:40,198 --> 01:25:44,519
it was an incredible success because if
2282
01:25:42,539 --> 01:25:46,198
you give people that interaction
2283
01:25:44,520 --> 01:25:47,159
that feeling that they are talking to
2284
01:25:46,198 --> 01:25:49,139
someone and they're getting information
2285
01:25:47,158 --> 01:25:50,819
back and it's a two-way process it's a
2286
01:25:49,140 --> 01:25:54,000
completely different idea to the old way
2287
01:25:50,819 --> 01:25:56,819
of communicating with people so I think
2288
01:25:54,000 --> 01:25:58,319
it is a super exciting time for
2289
01:25:56,819 --> 01:25:59,939
for Science and you know we're just
2290
01:25:58,319 --> 01:26:01,920
scratched the surface of what we can do
2291
01:25:59,939 --> 01:26:04,198
with this personalization because
2292
01:26:01,920 --> 01:26:06,359
once we get to a million people you know
2293
01:26:04,198 --> 01:26:07,859
the left of detail we can provide back
2294
01:26:06,359 --> 01:26:08,939
about
2295
01:26:07,859 --> 01:26:11,158
whether you should be eating in the
2296
01:26:08,939 --> 01:26:13,500
mornings in the evening you know how
2297
01:26:11,158 --> 01:26:16,619
hungry does this make this food make you
2298
01:26:13,500 --> 01:26:18,238
feel you know how do you stop you
2299
01:26:16,619 --> 01:26:20,539
individually stop getting those sugar
2300
01:26:18,238 --> 01:26:22,738
dips how
2301
01:26:20,539 --> 01:26:24,000
what combination of foods should you
2302
01:26:22,738 --> 01:26:26,039
have you know how do you react to
2303
01:26:24,000 --> 01:26:28,380
protein or the you know what do you do
2304
01:26:26,039 --> 01:26:30,000
to best sleep well all these things
2305
01:26:28,380 --> 01:26:31,859
which people want to know
2306
01:26:30,000 --> 01:26:33,539
are going to be possible once we get the
2307
01:26:31,859 --> 01:26:36,119
these huge numbers
2308
01:26:33,539 --> 01:26:37,260
this is all quite you know it's all we
2309
01:26:36,119 --> 01:26:38,158
turn on the I'm gonna have this
2310
01:26:37,260 --> 01:26:40,380
conversation with you then I'm gonna
2311
01:26:38,158 --> 01:26:42,779
turn on the TV or go on the internet go
2312
01:26:40,380 --> 01:26:44,219
on Instagram and all of the
2313
01:26:42,779 --> 01:26:46,079
the influences there are going to be
2314
01:26:44,219 --> 01:26:47,340
telling me a bunch of stuff a bunch of
2315
01:26:46,079 --> 01:26:49,319
fatty diets because they've all got
2316
01:26:47,340 --> 01:26:51,300
their own incentives and their own ways
2317
01:26:49,319 --> 01:26:54,479
of making money if there was like one
2318
01:26:51,300 --> 01:26:55,739
principle I could take away from all of
2319
01:26:54,479 --> 01:26:56,819
your work which I know is almost an
2320
01:26:55,738 --> 01:26:59,039
impossible to have to do but if there
2321
01:26:56,819 --> 01:27:02,219
was one thing just to focus on as I try
2322
01:26:59,039 --> 01:27:04,679
and navigate the bombardment of social
2323
01:27:02,219 --> 01:27:05,819
media and advertising posts that I'm I'm
2324
01:27:04,679 --> 01:27:07,260
gonna be
2325
01:27:05,819 --> 01:27:09,000
um on the receiving end of as I leave
2326
01:27:07,260 --> 01:27:10,860
this conversation what would that kind
2327
01:27:09,000 --> 01:27:12,979
of guiding principle be for me not to
2328
01:27:10,859 --> 01:27:12,979
forget
2329
01:27:13,158 --> 01:27:16,500
pick changes that are going to last for
2330
01:27:15,300 --> 01:27:19,739
life
2331
01:27:16,500 --> 01:27:21,658
not as a quick fix I think that's
2332
01:27:19,738 --> 01:27:24,000
that's what we're after and that's what
2333
01:27:21,658 --> 01:27:27,599
we want to try and instill is this
2334
01:27:24,000 --> 01:27:28,979
sustainable healthy way of eating so
2335
01:27:27,600 --> 01:27:32,280
that means not not feeling like I'm not
2336
01:27:28,979 --> 01:27:35,698
depriving myself and no okay I think
2337
01:27:32,279 --> 01:27:37,979
absolutely the the philosophy we have at
2338
01:27:35,698 --> 01:27:40,678
Zoe is that nothing is off the table
2339
01:27:37,979 --> 01:27:42,658
there's no nothing's banned white
2340
01:27:40,679 --> 01:27:44,399
chocolate even white chocolate you can
2341
01:27:42,658 --> 01:27:48,238
be the Milky bar kid you know you can
2342
01:27:44,399 --> 01:27:51,299
you can have it but realize that you
2343
01:27:48,238 --> 01:27:53,399
know it's that rare treat okay and the
2344
01:27:51,300 --> 01:27:55,079
more you just and so it doesn't break
2345
01:27:53,399 --> 01:27:59,339
everything and you have to you know
2346
01:27:55,079 --> 01:28:01,619
start again uh it's about making sure
2347
01:27:59,340 --> 01:28:03,900
that the rest of your week is full of
2348
01:28:01,619 --> 01:28:06,059
good foods that give you a high score
2349
01:28:03,899 --> 01:28:07,138
that can make up for it so we're all
2350
01:28:06,060 --> 01:28:09,179
gonna you know
2351
01:28:07,139 --> 01:28:12,480
you know the Christmas season everyone
2352
01:28:09,179 --> 01:28:14,520
goes crazy and overeats and stuff as
2353
01:28:12,479 --> 01:28:17,099
long as you know you've got this
2354
01:28:14,520 --> 01:28:18,960
long-term plan that your gut is healthy
2355
01:28:17,100 --> 01:28:20,219
and you're working and you're over all
2356
01:28:18,960 --> 01:28:23,399
these you're not going to get these
2357
01:28:20,219 --> 01:28:25,439
Peaks over time for years that's that's
2358
01:28:23,399 --> 01:28:28,079
the goal so absolutely it's about
2359
01:28:25,439 --> 01:28:30,960
enjoying food realizing that it's
2360
01:28:28,079 --> 01:28:32,579
incredibly important social event it's
2361
01:28:30,960 --> 01:28:35,100
why the Mediterranean countries probably
2362
01:28:32,579 --> 01:28:37,559
do so much better because it's so much
2363
01:28:35,100 --> 01:28:39,659
part of family life and social life in
2364
01:28:37,560 --> 01:28:41,300
even in the elderly whether it's with a
2365
01:28:39,658 --> 01:28:43,679
glass of wine it's just taking more time
2366
01:28:41,300 --> 01:28:45,539
enjoying the novelty of foods and
2367
01:28:43,679 --> 01:28:47,520
increasing our range of foods so it's
2368
01:28:45,539 --> 01:28:50,279
really broadening it so I really want
2369
01:28:47,520 --> 01:28:52,500
everyone to read love food again and and
2370
01:28:50,279 --> 01:28:54,119
not have all these Hang-Ups about I
2371
01:28:52,500 --> 01:28:55,619
can't have that I can't have this if
2372
01:28:54,119 --> 01:28:58,559
you've got enough plants on your plate
2373
01:28:55,619 --> 01:29:00,420
basically you know you can eat anything
2374
01:28:58,560 --> 01:29:01,620
Tim thank you I feel like it's a good
2375
01:29:00,420 --> 01:29:03,359
place to end and I'm really going to go
2376
01:29:01,619 --> 01:29:05,819
upstairs and reconsider that vitamin
2377
01:29:03,359 --> 01:29:08,519
stack that I have and also
2378
01:29:05,819 --> 01:29:10,198
um throughout all those zero calorie
2379
01:29:08,520 --> 01:29:11,520
sugar-free drinks that I thought were
2380
01:29:10,198 --> 01:29:12,658
good for me
2381
01:29:11,520 --> 01:29:14,460
um you've given me a lot to think about
2382
01:29:12,658 --> 01:29:16,019
and I'm incredibly honored to have met
2383
01:29:14,460 --> 01:29:17,399
you at this time in my life because as I
2384
01:29:16,020 --> 01:29:19,560
said it's very relevant to me but also
2385
01:29:17,399 --> 01:29:20,759
to have been given the chance to read
2386
01:29:19,560 --> 01:29:22,500
your books you've got so many amazing
2387
01:29:20,760 --> 01:29:24,420
Books five of them in total I believe
2388
01:29:22,500 --> 01:29:27,779
you're working on a new one
2389
01:29:24,420 --> 01:29:30,779
um my favorite was these two so the the
2390
01:29:27,779 --> 01:29:32,039
spoon fed book and also your most recent
2391
01:29:30,779 --> 01:29:33,779
book which is Food For Life which is
2392
01:29:32,039 --> 01:29:35,819
basically like a
2393
01:29:33,779 --> 01:29:38,340
good glossary of food is that an
2394
01:29:35,819 --> 01:29:39,779
accurate statement it goes through all
2395
01:29:38,340 --> 01:29:41,279
the key main foods and talks about the
2396
01:29:39,779 --> 01:29:43,079
role they play in our health
2397
01:29:41,279 --> 01:29:45,019
yes I mean it's been called a food Bible
2398
01:29:43,079 --> 01:29:47,760
food
2399
01:29:45,020 --> 01:29:50,460
it's a practical guide
2400
01:29:47,760 --> 01:29:52,920
to pretty much all the common foods so
2401
01:29:50,460 --> 01:29:54,899
you can get what the latest science is
2402
01:29:52,920 --> 01:29:57,359
telling you about them all from a
2403
01:29:54,899 --> 01:29:59,579
ethical health and environmental
2404
01:29:57,359 --> 01:30:01,019
perspective we have a closing tradition
2405
01:29:59,579 --> 01:30:02,698
on this podcast where the last guest
2406
01:30:01,020 --> 01:30:05,100
asks a question for the next guest not
2407
01:30:02,698 --> 01:30:07,198
knowing who they're asking it for
2408
01:30:05,100 --> 01:30:09,719
so um
2409
01:30:07,198 --> 01:30:10,919
the question that's been left for you
2410
01:30:09,719 --> 01:30:13,079
is
2411
01:30:10,920 --> 01:30:14,819
you seem nervous yeah I'm very nervous
2412
01:30:13,079 --> 01:30:15,779
why do people get people always seem to
2413
01:30:14,819 --> 01:30:18,539
get nervous when I ask this question
2414
01:30:15,779 --> 01:30:20,579
versus one of my questions ask me any
2415
01:30:18,539 --> 01:30:22,019
Science question I don't know well it's
2416
01:30:20,579 --> 01:30:23,639
you know
2417
01:30:22,020 --> 01:30:25,080
um the question that's been left for you
2418
01:30:23,639 --> 01:30:28,819
is
2419
01:30:25,079 --> 01:30:28,819
if you could say one thing
2420
01:30:30,539 --> 01:30:35,880
to a family member you've lost
2421
01:30:33,300 --> 01:30:38,119
who would it be what would you say and
2422
01:30:35,880 --> 01:30:38,119
why
2423
01:30:40,920 --> 01:30:44,420
well it's got to be to my dad
2424
01:30:48,000 --> 01:30:52,800
um
2425
01:30:48,779 --> 01:30:54,539
I guess I'd and I'd probably say
2426
01:30:52,800 --> 01:30:56,960
I'm really sad we never got to talk
2427
01:30:54,539 --> 01:30:56,960
properly
2428
01:30:59,579 --> 01:31:06,600
I think you'd be proud of me now
2429
01:31:02,520 --> 01:31:09,900
and because as I've explained he died
2430
01:31:06,600 --> 01:31:12,000
when I was 21 it's just the time you're
2431
01:31:09,899 --> 01:31:13,259
sort of coming out of stewardship you're
2432
01:31:12,000 --> 01:31:15,179
becoming more mature at the time you
2433
01:31:13,260 --> 01:31:18,000
could start to talk to your parents but
2434
01:31:15,179 --> 01:31:20,399
you don't so I feel that's my
2435
01:31:18,000 --> 01:31:21,779
um missing part of my life if you like
2436
01:31:20,399 --> 01:31:24,299
that um
2437
01:31:21,779 --> 01:31:26,279
I never got to discuss
2438
01:31:24,300 --> 01:31:29,960
um
2439
01:31:26,279 --> 01:31:29,960
anything meaningful with my father
2440
01:31:30,420 --> 01:31:35,100
why was that I have that problem too now
2441
01:31:33,600 --> 01:31:37,199
have that problem where I struggled to
2442
01:31:35,100 --> 01:31:39,800
talk to my
2443
01:31:37,198 --> 01:31:39,799
my father
2444
01:31:41,399 --> 01:31:44,279
um
2445
01:31:42,119 --> 01:31:47,819
I don't know I think
2446
01:31:44,279 --> 01:31:49,139
in in hindsight it's it's much easier
2447
01:31:47,819 --> 01:31:52,679
thing to say I should have done this
2448
01:31:49,139 --> 01:31:54,480
yeah and and I think it could be that
2449
01:31:52,679 --> 01:31:56,579
it's built into us that you know we have
2450
01:31:54,479 --> 01:31:59,819
a very different relationship to our
2451
01:31:56,579 --> 01:32:00,719
with our our fathers that makes it hard
2452
01:31:59,819 --> 01:32:03,479
to
2453
01:32:00,719 --> 01:32:05,639
to actually talk to them at the same
2454
01:32:03,479 --> 01:32:07,559
level or you know not feel some sort of
2455
01:32:05,639 --> 01:32:10,800
competition or
2456
01:32:07,560 --> 01:32:13,199
critique um so I
2457
01:32:10,800 --> 01:32:15,779
I you're actually right that if I was
2458
01:32:13,198 --> 01:32:18,479
sat down here with my father
2459
01:32:15,779 --> 01:32:21,238
um it would be quite different to
2460
01:32:18,479 --> 01:32:22,439
wishing I had done uh all those years
2461
01:32:21,238 --> 01:32:24,599
ago and I think it's part of that
2462
01:32:22,439 --> 01:32:27,658
grieving process probably
2463
01:32:24,600 --> 01:32:29,639
that having lost someone you always feel
2464
01:32:27,658 --> 01:32:31,738
somehow responsible you should have done
2465
01:32:29,639 --> 01:32:33,840
something before
2466
01:32:31,738 --> 01:32:36,599
um I think that's that's part of it and
2467
01:32:33,840 --> 01:32:38,400
many people have recurrent dreams also
2468
01:32:36,600 --> 01:32:40,260
about
2469
01:32:38,399 --> 01:32:42,539
um because my father you know I never
2470
01:32:40,260 --> 01:32:43,500
saw him he just I was just told he's
2471
01:32:42,539 --> 01:32:45,600
dead
2472
01:32:43,500 --> 01:32:46,859
came back from holiday that was it go to
2473
01:32:45,600 --> 01:32:49,980
the funeral
2474
01:32:46,859 --> 01:32:51,960
and it was a site I
2475
01:32:49,979 --> 01:32:52,799
unreal
2476
01:32:51,960 --> 01:32:55,920
um
2477
01:32:52,800 --> 01:32:57,360
series of events for me and so for years
2478
01:32:55,920 --> 01:32:58,679
I used to have these dreams he'd so you
2479
01:32:57,359 --> 01:33:00,299
know he'd been in South America and
2480
01:32:58,679 --> 01:33:02,399
suddenly appeared again oh so I had to
2481
01:33:00,300 --> 01:33:04,800
disappear and um I've come back so that
2482
01:33:02,399 --> 01:33:07,198
was an interesting idea going on my
2483
01:33:04,800 --> 01:33:09,659
brain that in some ways he wasn't really
2484
01:33:07,198 --> 01:33:12,359
dead and um you know I'd get a chance to
2485
01:33:09,658 --> 01:33:14,579
talk to him again so it must have been
2486
01:33:12,359 --> 01:33:17,339
you know a key part in
2487
01:33:14,579 --> 01:33:19,079
the those sub subconscious bits of my
2488
01:33:17,340 --> 01:33:20,819
brain
2489
01:33:19,079 --> 01:33:21,899
that communication goes both ways though
2490
01:33:20,819 --> 01:33:23,579
doesn't it
2491
01:33:21,899 --> 01:33:24,839
because
2492
01:33:23,579 --> 01:33:28,319
they have to
2493
01:33:24,840 --> 01:33:30,900
also be yeah in retrospect he you know
2494
01:33:28,319 --> 01:33:31,880
he was very much uh you know
2495
01:33:30,899 --> 01:33:34,519
a
2496
01:33:31,880 --> 01:33:37,440
1960s dad
2497
01:33:34,520 --> 01:33:41,639
uh that you know
2498
01:33:37,439 --> 01:33:43,919
um who wasn't really supposed to deal
2499
01:33:41,639 --> 01:33:45,960
with children or anything else his he
2500
01:33:43,920 --> 01:33:47,699
went to work and studied his study and
2501
01:33:45,960 --> 01:33:50,399
because he wasn't sporty never did
2502
01:33:47,698 --> 01:33:53,399
anything with with me so absolutely yeah
2503
01:33:50,399 --> 01:33:55,859
it's um but as I think you've talked
2504
01:33:53,399 --> 01:33:57,179
about before on this podcast you know
2505
01:33:55,859 --> 01:33:59,639
children have a very different
2506
01:33:57,179 --> 01:34:00,960
perception of that relationship they
2507
01:33:59,639 --> 01:34:03,840
feel it's um
2508
01:34:00,960 --> 01:34:07,380
it's their fault in a way yeah but uh
2509
01:34:03,840 --> 01:34:09,600
yeah he he was not a by modern stance he
2510
01:34:07,380 --> 01:34:11,600
wouldn't be seen as a great dad
2511
01:34:09,600 --> 01:34:11,600
um
2512
01:34:15,238 --> 01:34:18,059
Tim thank you
2513
01:34:16,679 --> 01:34:19,139
what a wonderful conversation really
2514
01:34:18,060 --> 01:34:20,219
really appreciate your time and thank
2515
01:34:19,139 --> 01:34:23,890
you for coming in and sharing your
2516
01:34:20,219 --> 01:34:25,760
wisdom with me absolute pleasure
2517
01:34:23,890 --> 01:34:28,020
[Music]
2518
01:34:25,760 --> 01:34:30,060
quick word from one of our sponsors I've
2519
01:34:28,020 --> 01:34:31,860
got a tip for all of you that will make
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01:34:30,060 --> 01:34:34,440
your virtual meeting experiences I think
2521
01:34:31,859 --> 01:34:36,479
10 times better as some of you may know
2522
01:34:34,439 --> 01:34:38,339
by now Blue Jeans by Verizon offers
2523
01:34:36,479 --> 01:34:40,019
seamless high quality video conferencing
2524
01:34:38,340 --> 01:34:42,300
but the reason why I use blue jeans
2525
01:34:40,020 --> 01:34:44,520
versus other video conferencing tools is
2526
01:34:42,300 --> 01:34:46,079
because of immersion their tools make
2527
01:34:44,520 --> 01:34:47,460
you feel more connected to the employees
2528
01:34:46,079 --> 01:34:49,380
or customers you're trying to engage
2529
01:34:47,460 --> 01:34:50,760
with and now they're launching one of
2530
01:34:49,380 --> 01:34:53,159
their biggest feature enhancements to
2531
01:34:50,760 --> 01:34:54,719
impact virtual events so far called Blue
2532
01:34:53,158 --> 01:34:56,759
Jean Studio I actually used it the other
2533
01:34:54,719 --> 01:34:59,039
day I did a virtual event using the
2534
01:34:56,760 --> 01:35:02,159
studio which I think about 700 of you
2535
01:34:59,039 --> 01:35:03,899
came to TV level production quality all
2536
01:35:02,158 --> 01:35:06,238
done by one person with very little
2537
01:35:03,899 --> 01:35:07,379
technical experience on a laptop so if
2538
01:35:06,238 --> 01:35:08,579
you've got an event coming up and you're
2539
01:35:07,380 --> 01:35:10,440
thinking about doing it virtually check
2540
01:35:08,579 --> 01:35:11,880
out blue jean studio now let me know
2541
01:35:10,439 --> 01:35:13,678
what you think because I genuinely
2542
01:35:11,880 --> 01:35:14,880
believe I know this is an advert and I'm
2543
01:35:13,679 --> 01:35:17,100
supposed to say this but I genuinely
2544
01:35:14,880 --> 01:35:20,039
believe it's the best tool I've seen for
2545
01:35:17,100 --> 01:35:22,980
doing really immersive simple but high
2546
01:35:20,039 --> 01:35:25,079
quality production virtual events quick
2547
01:35:22,979 --> 01:35:27,000
one as you might know crafted are one of
2548
01:35:25,079 --> 01:35:29,639
the sponsors of this podcast and crafted
2549
01:35:27,000 --> 01:35:32,100
are a jewelry brand and they make really
2550
01:35:29,639 --> 01:35:34,079
meaningful pieces of jewelry I think
2551
01:35:32,100 --> 01:35:36,960
I've worn this piece for almost a year
2552
01:35:34,079 --> 01:35:38,639
it hasn't broken hasn't changed color
2553
01:35:36,960 --> 01:35:42,300
because it's really really good quality
2554
01:35:38,639 --> 01:35:44,039
and it costs roughly 50 Quid I'm not the
2555
01:35:42,300 --> 01:35:45,539
type of person that has Rolexes or
2556
01:35:44,039 --> 01:35:47,399
jewelry that cost tens of thousands of
2557
01:35:45,539 --> 01:35:49,738
pounds I want pieces that are reliable
2558
01:35:47,399 --> 01:35:51,899
that look beautiful and that holds
2559
01:35:49,738 --> 01:35:53,698
meaning and significance for me and
2560
01:35:51,899 --> 01:35:55,379
that's exactly why I've worn crafted for
2561
01:35:53,698 --> 01:35:57,119
so long and when we had the conversation
2562
01:35:55,380 --> 01:35:59,100
about them sponsoring this podcast I was
2563
01:35:57,119 --> 01:36:01,139
so unbelievably Keen for them to do so
2564
01:35:59,100 --> 01:36:03,420
check it out if you're a guy crafted
2565
01:36:01,139 --> 01:36:04,800
london.com and yeah if you get any
2566
01:36:03,420 --> 01:36:05,340
pieces of crafted tag man let me know
2567
01:36:04,800 --> 01:36:06,840
what you think
2568
01:36:05,340 --> 01:36:08,289
[Music]
2569
01:36:06,840 --> 01:36:28,779
foreign
2570
01:36:08,289 --> 01:36:28,778
[Music]
187789
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