How to stay healthy: Michael Mosley, All About Women 2016

Aug 18, 2023

How to stay healthy: Michael Mosley, All About Women 2016

How the latest research is making us rethink what we need to do to stay healthy.

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6.96 -> good afternoon and it's absolutely

8.48 -> lovely to be here i am going to be

10.96 -> talking about how to stay healthy um and

13.519 -> i've actually been on a bit of a tour

15.92 -> doing i'm talking about the blood sugar

17.52 -> diet which i'll also mention now

19.439 -> curiously i was in brisbane a couple of

21.039 -> days ago and i was flying back

23.519 -> and this is what we're offered for

25.039 -> breakfast

26.96 -> and if you look at that what's really

28.96 -> curious about it is sort of healthy

30.4 -> breakfast allegedly you look at the

32.079 -> yogurt and i had a look at the back that

34.079 -> is low fat it is low gluten and of

36.8 -> course it is high sugar

38.64 -> there is about the equivalent of four

40.48 -> teaspoons of sugar in it cranberries

42.8 -> you're thinking those are healthy

44 -> actually they've covered them with sugar

45.44 -> as well and there's equivalent of six

47.36 -> teaspoons of sugar on there

49.12 -> the granola two teaspoons of sugar and

51.6 -> the orange juice around nine teaspoons

54 -> of sugar that's just normal orange juice

56.16 -> but it's natural sugar but still sugar

57.84 -> so that little box of goodies from

59.6 -> qantas is uh 20 teaspoons of sugar which

62.8 -> is around half a kilo of sugar a week or

65.199 -> 26 kilos of sugar a year should be fancy

68.159 -> traveling on qantas every morning of the

70.84 -> week so i'll come back to that in a

73.52 -> moment but uh let's move on i trained at

76.479 -> royal free hospital in london with

78.64 -> claire and on the first day in fact 100

81.36 -> of us a bit like this and the dean said

83.6 -> that statistically four of us would

85.2 -> marry and claire was in that room that

87.36 -> day

91.6 -> and the other thing the dean said is

93.2 -> over the next five years we would learn

94.799 -> a huge amount and within five years most

97.52 -> of it would be wrong so it'd be good

99.28 -> idea to keep up to date and what i fear

100.88 -> is that a lot of doctors have not get up

102.4 -> to date okay so i joined the bbc and i

105.28 -> was a director for many years behind the

106.799 -> camera and i'd directed a number of

109.119 -> lovely people

110.32 -> john cleese did a series with him called

112.159 -> the human face alice roberts you're

114.159 -> familiar with alice done quite a few

115.92 -> series with her uh david attenborough

118.479 -> did a series of him uh do you know what

120.719 -> one animal david attenborough is

122.32 -> terrified of

123.92 -> rats can't bear them i'm talking of rats

126.399 -> i worked with him as well

129.36 -> uh i have to say jeremy is exactly what

131.039 -> he's like on screen

133.44 -> so i've done a lot of things uh behind

135.599 -> the camera and then more recently in

136.959 -> front of the camera did you ever see

138 -> this lovely one infested

140.08 -> this was um when i agreed to swallow

142.48 -> tapeworm sis

144.4 -> this is me in kenya

146.16 -> uh we have just found a dead cow

148.8 -> as one does which was infected with

150.72 -> tapeworm beef tape worm in its tongue so

153.04 -> chopped off the tongue cut out three sis

156.8 -> and i'm about to swallow them

159.28 -> and uh the agreement with claire but she

162 -> kind of vets these things i do was we

164.48 -> would get rid of it before it hit 10

166.48 -> weeks because after that point it starts

169.36 -> to shed segments

170.879 -> and so you run the risk it crawls out of

173.04 -> your bottom and you might share a bed

174.959 -> with one

176.4 -> so i took three because i had no idea

178 -> whether i would have um triplets twins

180 -> singles and it turned out to be triplet

182.84 -> three that's a pill camera shot uh done

185.92 -> at eight weeks so yes i've done some

188 -> fairly hardcore things my time but the

189.599 -> thing i'm best known for is the fast

191.2 -> diet otherwise known as a five two diet

193.44 -> and if you're wondering if it works that

195.04 -> was me before that's me now

199.36 -> so

200.319 -> clearly

201.76 -> all the proof you need

204 -> around the time that i wrote the five

205.44 -> two diet which was actually in 2012

208.879 -> i came across this paper in the new

210.56 -> england journal of medicine which is

212.48 -> miss presumptions and facts about

214.4 -> obesity and it's written by the us's

217.599 -> former obesity specialist so i thought

220 -> i'd kind of run through a few missed

221.76 -> facts and let's have a bit of a game

224.239 -> okay best to lose weight gradually is

226.799 -> that a myth a fact or a presumption

229.2 -> let's go for myth

231.2 -> let's go for fact

233.84 -> and let's go for presumption

236.08 -> okay that is a myth

238.08 -> uh it's a very well established myth but

240.239 -> it turns out that pretty well every

241.84 -> study they've ever looked at great rapid

244.08 -> and greater initial weight loss is

245.2 -> associated with lower body weight at the

246.879 -> end of long-term follow-up which is

248.319 -> surprising isn't it

249.68 -> big study at the university of melbourne

251.84 -> about 18 months ago where they took 200

254.64 -> overweight women and randomly allocated

256.4 -> them either to rapid weight loss they

259.04 -> had to lose 12 and a half percent of

260.88 -> their total body weight in around 12

263.6 -> weeks

264.479 -> or they had 36 weeks to do it at a rate

266.8 -> of about half a kilo a week

268.8 -> and what they discovered is the dropout

270.8 -> rate in the slow weight loss group was

273.12 -> very high 50 of them dropped out before

275.04 -> they hit their target

276.56 -> whereas 85 of those in the rapid weight

279.28 -> loss and when it came to they followed

281.759 -> them for two years

283.28 -> and when it came to putting on weight it

285.52 -> was actually the slow group who put on

287.52 -> the most weight

288.72 -> which is surprising

290.16 -> but it's also all about what you do when

292.24 -> you shed the weight in a sense it kind

294.16 -> of makes sense because you're thinking

296.639 -> you're much more motivated if you lose

298.32 -> it fast but the critical thing is how do

300.4 -> you lose it and what do you do when

302.16 -> you've lost it and i'll come come back

304.16 -> to that later

305.44 -> so what we think about this one eating

307.12 -> breakfast breakfast is the most

308.4 -> important meal of the day surely true

310.479 -> true false we're going true

312.88 -> false

314.16 -> it is false

316.72 -> american journal of clinical nutrition

319.12 -> 309 participants what they did is they

321.68 -> got skippers and regular breakfast

323.28 -> eaters and they asked him to swap habits

325.36 -> for four months

326.88 -> and lo and behold the people who skipped

328.8 -> it and who began eating they lost 0.75

331.199 -> kilos pretty good except the other way

333.12 -> around was pretty little exactly the

334.479 -> same

335.84 -> it turns out the the eat breakfast and

338.08 -> breakfast the most important meal of the

339.199 -> day is mainly a slogan of these cereal

341.84 -> companies

344.24 -> okay exercise important for weight loss

346.88 -> where we going true

349.44 -> false

350.72 -> well you should be up with me there's

352.08 -> another false one

354.08 -> and the problem is that if you're a 65

356.8 -> kilo woman you're going to have to walk

358.96 -> 40 minutes to burn off a banana

362 -> 60 minutes for fruit juice 80 minutes

364.24 -> glass of wine

365.6 -> two hours of chocolate and a muffin

367.6 -> three hours

368.88 -> so put that muffin down

373.199 -> and if you want to lose half if you want

375.68 -> to burn through you want to lose half a

377.44 -> kilo of fat you're going to have to run

379.6 -> 44 miles

381.759 -> so you can do it or you can just put the

383.44 -> muffin down and that is not actually the

385.36 -> worst of it the problem is as well

387.759 -> because what people do is what's called

389.52 -> compensatory eating yeah okay and

392 -> compensatory relaxing basically you sit

393.759 -> on your ass afterwards

396.479 -> so

397.52 -> we all know that in order to be healthy

399.36 -> you need to eat a healthy diet but what

402.319 -> is a healthy diet

404.4 -> okay so sugar is the obvious villain

406.56 -> this is the uk sugar consumption since

409.039 -> 1700. anyone got any idea what happened

412 -> in 1850

413.84 -> i would be very impressed if you knew

415.84 -> uh this is when gladstone uh removed the

418.639 -> tax on sugar

420.639 -> and it kind of makes the case for a tax

422.08 -> on sugar doesn't it and the other two

423.759 -> dips basically are the first and the

425.36 -> second world war

426.96 -> now this is correlated against diabetes

429.44 -> but it could have been against obesity

431.12 -> you get exactly the same pattern and

432.96 -> what you see there is rates of type 2

434.56 -> diabetes up from about one percent in

437.039 -> the uk when i was born and now running

439.919 -> at eight to nine percent gone up nearly

441.759 -> tenfold same is true in australia worse

444.4 -> in vietnam worse in china worse than

446.639 -> almost any country you can imagine

449.44 -> right

450.479 -> now the average australian kid consumes

452.4 -> their own weight in sugar every year

454.4 -> over 30 kilos

456.479 -> and these are the villains so i should

457.68 -> have gone through that one so fast dwell

459.28 -> on this one this is obviously coca-cola

461.36 -> fizzy drinks and things like that they

462.8 -> are the number one villain and then we

464.96 -> have cornflakes number two villain and

467.12 -> anyone know this guy this dr kellogg

470.479 -> dr kellogg 1900s and dr kellogg

473.759 -> basically invents corn flakes for this

475.599 -> reason there is a disease that is

477.68 -> sweeping america affecting young boys

480.4 -> and girls it leads to cancer of the womb

483.199 -> urinary disease impotence epilepsy

485.28 -> insanity and death

487.12 -> the victim literally dies by his own

489.199 -> hand do you know what he's talking about

491.68 -> masturbation yeah that was it

493.919 -> the reason dr kellogg invents cornflakes

496.4 -> is because he's worried about

497.599 -> masturbation

499.44 -> and he thinks quite rightly that

501.12 -> cornflakes are going to basically

502.72 -> undermine the health of the youth

505.039 -> and uh yeah and he was um this time when

507.52 -> there's a lot of conversation about you

508.96 -> know child abuse uh dr kellogg was very

511.28 -> very fond of advocating circumcision for

513.839 -> boys and girls to stop them doing it he

516.32 -> actually broke with his brother because

517.68 -> his brother basically said look this

518.959 -> stuff tastes like absolute you know

520.959 -> rubbish it tastes like caught cardboard

522.64 -> it tastes worse than cardboard we got a

524.159 -> pump it full of sugar and dr kellogg

526.32 -> bless him said no so his brother went

528.24 -> off and founded the kellogg's empire and

530.48 -> as you're well aware a lot of cereals

532.399 -> now have 30 40 50 sugar and they have

535.12 -> continued the very fine tradition

537.279 -> of dr kellogg

538.64 -> dr kellogg was also fond of yogurt

540.8 -> now for breakfast now i'm a fan of

542.08 -> yogurt particularly full fat yogurt for

543.519 -> breakfast but not the way dr kellogg

545.36 -> administered it rectally

548.56 -> he believed in um yoga enemas a couple

550.88 -> of pints of yogurt first thing in the

552.16 -> morning get you going

554.959 -> he was kind of ahead of his time uh in

557.12 -> the sense that he recognized the

558.32 -> microbiome gut bacteria was a good thing

560.88 -> but not by that delivery system

564.24 -> uh here's another villain for you if you

566.399 -> like uh dr ansel keys you familiar with

568.48 -> him

569.44 -> dr ansel keys is a physiologist

571.279 -> beginning in 1950s

573.519 -> and culminating really in the 1980s he

575.68 -> convinced the american government and

577.04 -> then the world that basically fat was

579.12 -> the villain

580.08 -> fat is what makes us fat fat is what

582.32 -> clogs up your arteries and gives you

583.76 -> heart disease

584.959 -> unfortunately what then happened

586.16 -> obviously is that people kind of believe

587.76 -> that if you the manufacturers basically

589.839 -> went crazy for low-fat products and they

591.76 -> stuffed them full of sugar instead

593.76 -> so if you took a starbucks muffin

596.24 -> low-fat version it actually has 10 more

599.12 -> calories than the normal version but

601.44 -> because it says low-fat people thought

602.959 -> it wouldn't make him fat

604.64 -> so what happened in 1980 which is when

607.04 -> ian claire went to medical school is the

609.12 -> world was swamped by the low-fat message

611.76 -> and unfortunately it not only kind of

614.8 -> undermined the health if you like of the

616.56 -> us but much of the rest of the world so

619.2 -> coca-cola obviously doing spreading

620.72 -> their message as we go now

622.64 -> they've kind of done the developed world

624.079 -> they're now moving on i think to africa

625.68 -> and things like that the sugar industry

627.36 -> is very much like the tobacco industry

629.279 -> they know they've lost a fight but

630.64 -> they're going to go on fighting it

632.399 -> so what happened is fat fat was bad for

635.04 -> you fat was going to kill you

636.8 -> but was that really true well there's

638.399 -> been a number of really big studies

640.72 -> this one here for example

642.64 -> the women's health initiative dieting

644.32 -> modification trial part of a bigger

646.24 -> trial which cost 600 million dollars

649.04 -> over half a billion u.s dollars one of

651.68 -> the biggest trials ever done and really

654 -> important

655.12 -> and it started in 1992

657.2 -> 49 000 women who are randomly allocated

659.92 -> to low fat or to continue as normal

662.88 -> and they were followed for eight years

665.2 -> so this was a big trial randomized all

667.44 -> gold standard things very good trial

669.6 -> in the group who were going low fat

670.88 -> their fat consumption fell from 39 to 29

673.68 -> went down by quarter this is really big

675.839 -> numbers very very impressive

677.839 -> and at the end of eight years the weight

679.36 -> difference was

681.2 -> point four of a kilo between the two

682.72 -> groups eight years having a low fat diet

684.72 -> that's the result

686.16 -> and the important measures were things

688.16 -> like heart disease stroke breast cancer

690.16 -> colorectal cancer made no difference at

692.32 -> all none and they've done other big

694.56 -> studies no low fat diet i'm aware of

696.8 -> that has been part of a randomized

698.079 -> controlled trial has ever made a

699.839 -> significant difference to any of the

701.279 -> things they promised they would

704 -> let me tell you about this one everyone

705.279 -> heard the pretty med study

707.04 -> this is many ways an even more important

708.959 -> study done in spain

710.959 -> just over 7 000

713.44 -> spaniards randomly allocated to a

715.279 -> low-fat or a mediterranean diet

718.56 -> and both groups were encouraged to eat

720.64 -> more fruit and veg and cut down on

722.079 -> sugary snacks kind of standard advice

725.2 -> and the low-fat group were encouraged to

726.8 -> eat plenty of bread pasta potatoes keep

729.44 -> oil to a minimum eat low-fat dairy and

732.079 -> lean you know the standard that sounds

734 -> pretty standard isn't it

736 -> the mediterranean diet basically uh

738.24 -> encouraged to eat plenty of eggs

740.079 -> nuts oily fish

742.32 -> add lots of olive oil they were not

743.76 -> calorie controlled in anywhere you know

745.44 -> cook with it glug with it stick it on

746.959 -> your salad do whatever you want with it

748.8 -> they're also encouraged to eat dark

750.48 -> chocolate in the evening not huge

752.32 -> amounts but bits of it and have a glass

754 -> of wine with their evening meal so

756 -> that's kind of what the mediterranean

757.6 -> diet looks like

759.12 -> it looks nice doesn't it

761.12 -> thinking i could handle that

763.839 -> and so what were the results of predimed

766.24 -> well what they found is you were 30 less

768.399 -> likely to die from a heart or a stroke

770.24 -> if you were on the low fat if you were

771.839 -> on the mediterranean than on the low-fat

773.76 -> diet okay

775.519 -> so uh your risk of becoming diabetic was

778.32 -> 50 less if you're on the mediterranean

780.399 -> diet

781.92 -> if you're on the wet mediterranean diet

783.76 -> and you are supplementing with extra

785.12 -> virgin oil you're nearly 70 percent less

787.839 -> likely to develop breast cancer biggest

790 -> result i've ever seen ever anywhere

792.56 -> low fat diet zero effect on breast

794.639 -> cancer and what you can see here is that

796.72 -> there's something about the olive oil

798.8 -> and i think it's something called oleic

800.079 -> acid they're not quite sure they're

801.12 -> doing follow-up studies this was a paper

802.88 -> published about two months ago

804.959 -> because what's happening is the trial

806.32 -> which began in 92 is still running

808.72 -> they're just still getting new

809.92 -> information out of it

811.519 -> and they also did lots of brain tests on

813.92 -> the memory test and they found if you

815.92 -> were on the mediterranean diet

817.839 -> you're much less likely to develop

819.6 -> dementia and also you're much less

821.92 -> likely to have memory problems and all

824.88 -> this stuff and also how to meditate your

826.88 -> diet is in my new book

828.399 -> you know i might as well plug it here

831.44 -> which is the blood sugar diet because i

833.2 -> think mediterranean diet is absolutely

834.88 -> the heart of everything i'm talking

836.32 -> about now

837.76 -> everybody agrees dietitians agree pretty

839.76 -> well everyone agrees they may not wholly

841.68 -> agree about what the mediterranean diet

843.76 -> is

844.8 -> and i'll go on to that but um you can

847.279 -> quite simply make your diet far more

849.519 -> mediterranean if you like but go on

852.16 -> google pretty med and what is fantastic

854.72 -> is they they give you exactly what

856.56 -> happened and it has lots of just other

858.32 -> things like they encourage them to uh

860 -> you know every meal should be eaten in a

862.24 -> chair you know behind the table uh that

864.639 -> never eat a meal standing up never real

867.12 -> eat a meal you can hold in one hand you

868.8 -> know there are certain rules

870.48 -> okay so

871.92 -> the nhs gold blossom

874.32 -> they basically have a section you go to

876.56 -> and it says what is a mediterranean diet

878.639 -> and they describe this this apparently

880.56 -> is a mediterranean diet

882.24 -> if you look at it and read it carefully

883.519 -> it is actually indistinguishable from a

885.04 -> low-fat diet in fact it is a low-fat

887.36 -> diet

888.24 -> there is nothing in there about any of

889.839 -> the constituents of the predimed study

892.24 -> they say the pre-med study is brilliant

894.48 -> they say they describe the details in

896.959 -> great detail and then they produce this

899.199 -> thing which is called eat well plate

900.88 -> which

901.68 -> we talk of as the eat very badly plate

904.88 -> and it is there is a sort of dissonance

907.12 -> there is a complete misconnect between

909.6 -> what the evidence shows and what

911.12 -> government bodies show and if you go and

913.12 -> look at the australian version of this

914.639 -> it's exactly the same

916.24 -> nothing has changed it's like 20 years

918.32 -> of research have come and gone the

920.24 -> pretty med study has come and gone the

922.24 -> women's health initiative i could cite

924.639 -> you another dozen studies and it's like

927.12 -> nothing has changed and i find that

929.12 -> really really odd and if you go to the

932.16 -> diabetes website you get the same sort

934.24 -> of thing low-fat diet

936.24 -> and yet when you talk to them everybody

938.24 -> goes mediterranean diet yeah it's the

939.6 -> way to go we all recognize that blah

940.88 -> blah blah blah blah but that's not what

942.88 -> they say and i found that odd anyway

946.639 -> um i got interested in diabetes and type

949.12 -> 2 diabetes because in 2012 i discovered

951.839 -> i was a type 2 diabetic and

954.959 -> i'd been on low fat diets all sorts of

956.8 -> things none of them ever worked my dad

958.8 -> died of type 2 diabetes related

960.88 -> illnesses so i went to see my gp she

963.759 -> said going low fat diet you know i said

965.92 -> and start on medication i said no thank

967.6 -> you

968.399 -> and i got hold of a whole bunch of our

970.24 -> researchers and they went off and they

971.92 -> found out about intermittent fasting

973.36 -> anyone see this one eat fast live longer

976.16 -> so this was kind of inspired as well

978.399 -> that's my guts well that's a scan that

981.279 -> white stuff is fat because i was what's

983.44 -> called a toffee thin on the outside fat

985.199 -> inside and it's really the fat that's

987.12 -> kind of lining my liver and my pancreas

989.12 -> it's causing the problems

990.8 -> and here's dr chris varidy who's one of

993.12 -> my experts at wency she does um research

995.92 -> into what's called alternate day fasting

998.16 -> where basically you cut your calories

1000 -> every other day by about a quarter so

1002.56 -> that's around five or six hundred

1004 -> calories every other day uh i tried it

1006.8 -> and i found it quite tricky so i went

1009.04 -> for two days a week mondays and

1010.639 -> thursdays and this is my thing a five

1012.639 -> too fast diet 600 calories twice a week

1015.04 -> mondays and thursdays at least in part

1017.44 -> because the prophet muhammed recommended

1019.199 -> mondays and thursdays and i thought i'll

1020.48 -> get muslims to buy my book if nothing

1022 -> else

1024.559 -> i have to say all the great religions

1025.839 -> have advocated fasting um

1028 -> so that was me beforehand

1030 -> i was 85 kilos not hugely of weight body

1032.559 -> fat 28

1033.679 -> and my blood glucose 7.3 which puts me

1036.72 -> in the diabetic range and igf-1 is a

1039.839 -> measure of cancer risk right at the top

1042.559 -> and that's me after about eight to ten

1044.24 -> weeks i've lost nine kilos body fat down

1046.72 -> 21 waist down 32 inches and best of all

1049.44 -> fasting glucose down to 5.4 which is

1051.6 -> normal which is where i've stayed and my

1053.6 -> cancer risk has approximately halved

1056.24 -> so that was four years ago i'm still the

1058 -> same way and my blood glucose same so

1060.96 -> there we go grateful patient grateful

1063.12 -> patient sorry a lady who sent me um

1065.919 -> photos i have a website

1068 -> which is called blood sugar diet.com and

1070.559 -> it's a great sort of community people

1071.84 -> send me stuff i send them stuff recipes

1073.76 -> lots of australians on it do do come and

1075.679 -> join in

1077.12 -> right this was another study

1079.039 -> 115 women

1080.48 -> randomly allocated to either in this

1082.88 -> case a 1500 calorie mediterranean diet

1085.679 -> or the 5 2 method so in a way this is

1088.559 -> mediterranean against mediterranean

1090.96 -> and what they found after four months

1092.799 -> you were twice as likely to be on the

1094.64 -> 5-2 twice as much fat loss

1097.28 -> insulin resistance significantly better

1099.919 -> and inflammatory fat factors also better

1102.559 -> and this is important the last two are

1103.919 -> important because the woman running the

1105.76 -> study dr michelle harvey her interest is

1108.16 -> breast cancer risk and insulin and

1110.48 -> inflammation are both significant

1112.16 -> drivers of breast cancer risk

1115.039 -> so

1116.4 -> try to create some water

1118.24 -> so this is a guy called roy taylor

1120.559 -> and he's kind of if you like hero my

1122.559 -> current book

1125.44 -> because one i'm kind of a bit obsessed

1127.28 -> about at the moment as i said is type 2

1129.039 -> diabetes and also

1131.36 -> insulin resistance

1133.039 -> and

1134 -> high blood sugar levels because around

1137.28 -> depending on what statistics you use but

1139.2 -> around a third to half of the adult

1141.2 -> australian population have uh elevated

1143.919 -> blood sugar levels in either the

1145.44 -> pre-diabetic or the diabetic phase and

1147.76 -> the older you get the more likely you

1149.52 -> are to develop it so a round of 20

1151.919 -> of

1152.799 -> australians over the age of 60 are

1154.32 -> currently diabetic and the figures are

1155.76 -> probably actually bigger than that

1158.16 -> but the official figures underestimate

1161.12 -> okay

1162.4 -> and what he recognized is the problems

1164.96 -> the fat infiltrating the liver and the

1166.48 -> pancreas

1167.679 -> and uh he created this diet 800 calories

1171.039 -> a day for eight to 12 weeks told it will

1172.88 -> never work

1174.16 -> but actually what he's found eight weeks

1176.32 -> average weight loss 15 kilos and if you

1179.28 -> are have been diabetic for less than

1180.64 -> four years you get 87 reversal longer

1183.52 -> than it's 50 but still pretty good

1185.679 -> and uh big changes are in liver fat

1188.32 -> and here's elizabeth before and after

1190.4 -> she was uh type 2 diabetic has gone down

1193.919 -> from size 22 to size 12.

1196.72 -> and this is cassie who's a 26 year old

1199.36 -> she developed diabetes during her first

1201.44 -> pregnancy and she developed polycystic

1204.32 -> ovary syndrome which is very common

1206 -> obviously

1207.36 -> she

1208.16 -> went on 800 calorie diet reversed it and

1210.48 -> i'm glad to say she's now pregnant with

1212.08 -> twins

1213.919 -> and so that's kind of the book and other

1216.32 -> important ingredients which i could talk

1218.24 -> about but i'm kind of running out of

1219.2 -> time i suspect

1220.48 -> exercise which is really about aerobic

1223.039 -> fitness and strength because

1225.039 -> the way i see kind of diet and that sort

1227.28 -> of thing is it's all about the

1228.4 -> combinations and getting combinations

1229.919 -> right and the other is stress reduction

1232.32 -> and there i'm big fan of mindfulness so

1234.64 -> i kind of write about these things but

1235.84 -> also i said um important things to stand

1238.96 -> up about every 20 minutes so i think you

1240.32 -> should all stand up so i've been talking

1242 -> about

1245.28 -> and you can sit down again

1250.32 -> marvelous

1252.159 -> does that feel better does that feel

1253.52 -> better does that feel worse

1257.52 -> because uh

1259.6 -> the chair really is kind of a killer uh

1262.159 -> because we talk about excise but the

1264 -> bare minimum we should do i mean how

1265.6 -> many of you can spend sedentary jobs

1267.679 -> well things where you spend a lot of

1269.12 -> time sitting

1270.48 -> an awful lot of time sitting there's

1272.48 -> been some brilliant studies out of

1273.919 -> australia where they do things like they

1276 -> make people sit down for nine ten hours

1278.4 -> at a time and feed them regular meals

1280.799 -> and then they measure their blood

1281.84 -> glucose levels their fat levels and

1283.44 -> things like that and what happens is

1285.36 -> basically it's you know it's like you

1287.12 -> put stuff in the pipes and it just hangs

1288.799 -> around it sort of sludges everything up

1290.88 -> uh it takes much longer for your body to

1293.12 -> clear

1294.48 -> food uh if you're sitting down but if

1296.799 -> you're kind of standing up and walking

1301.919 -> enzymes called lipoprotein lipase and

1303.919 -> what they do is they kind of just suck

1305.76 -> the fat and sugar out of your blood and

1309.12 -> that's why i'm a big fan of water

1311.52 -> because if nothing else you're going to

1313.2 -> go to lou a lot more

1315.679 -> actually i think water is brilliant

1316.88 -> particularly if you're doing something

1318 -> like any form of um calorie restriction

1320.64 -> diet then it's important to drink lots

1322.559 -> of water because you're going to be

1323.44 -> losing a lot of fluid i mean that's why

1325.44 -> all those sort of

1326.799 -> slightly crazy diets the juicing diets

1329.12 -> basically which claim you can lose you

1330.64 -> know however many pounds it is in seven

1332.08 -> days a lot of it is water and indeed if

1334.32 -> you're doing the sort of you know 800

1336.159 -> calorie diet you're going to see very

1337.6 -> impressive weight loss at the beginning

1338.799 -> but much of it is going to be water so

1340.559 -> you just need to kind of glug it plug a

1342.64 -> lot otherwise you get constipated you

1344.159 -> get headaches you get things like that

1346.159 -> so i'm big fan of water as i said i'm a

1348.08 -> big fan of standing and you don't even

1350.24 -> have to stand for that long in this

1351.6 -> particular study they did in australia

1353.6 -> they only stood for about a minute or so

1355.84 -> there's also standing desks which are

1357.6 -> becoming more fashionable you burn three

1359.52 -> times more calories standing if you

1361.2 -> stand for about three hours a day five

1363.039 -> days a week that's equivalent of about

1364.64 -> 14 marathons a year

1366.4 -> in terms of the amount of stuff you burn

1368.88 -> and then there's kind of walking walking

1370.64 -> jolly good for you

1372.559 -> but ideally you want to kind of put in a

1374.159 -> burst you know if you're going to walk

1375.36 -> it's not just you know like that it's

1376.88 -> basically going to you know

1379.52 -> going backwards it's just kind of being

1381.52 -> a bit active and that again is good it's

1383.76 -> the intermittent nature of the thing and

1386 -> if you're a bit more hardcore anyone see

1388 -> a film i did call the truth about

1389.28 -> exercise

1390.64 -> so this is actually about hit which is

1392.48 -> high intensity training

1394.559 -> and

1395.52 -> this very very short burst but quite

1397.52 -> intense and here's me on an exercise

1399.679 -> bike

1401.12 -> uh this is the inspiration uh behind it

1403.6 -> professor jamie timmons

1405.84 -> and this is my three-minute exercise

1407.76 -> regime it's actually to be honest it's

1409.44 -> five minutes but hey

1411.12 -> uh so i get on next high bike i warm up

1413.6 -> for about a minute maybe less

1415.679 -> then i go like crazy against resistance

1417.84 -> for 20 seconds and it needs to be kind

1420.159 -> of enough so that at the end of 20

1422.48 -> seconds you really don't feel like

1423.76 -> you're going to be able to go much

1424.72 -> further then your heart rate is probably

1427.52 -> up to 160 170 by this point

1430.4 -> you let it drop until it's about 120

1432.88 -> that's normally about a minute

1434.88 -> and then you do it again

1437.679 -> breather

1439.2 -> then you do it again

1441.52 -> then you collapse this is

1443.44 -> it's quite knackering but if i was if

1445.76 -> you're not used to exercise uh then i

1447.919 -> would just do the first one 10 seconds

1450.72 -> but um because it is quite hardcore

1453.12 -> again i can write about it and all the

1454.799 -> kind of science about it and again

1456.159 -> website if you want to find out more but

1458.24 -> this is amazingly effective in a short

1460.32 -> period of time

1461.52 -> i do this about three times a week

1463.919 -> and it increases what's called your

1465.44 -> aerobic fitness your heart and lungs by

1467.2 -> around 10

1468.799 -> which is not what you're going to get

1470.159 -> from jogging i see a lot of people

1471.52 -> jogging and i want to say to them sprint

1473.52 -> because actually jogging is fine jogging

1476.08 -> is not terribly good for actually doing

1478 -> the things you wanted to do and things

1479.679 -> you really want out of exercise there

1481.12 -> are lots of things you get out of

1482.08 -> exercise you know being out in fresh air

1483.6 -> the things you really want to do is you

1484.799 -> want to increase your aerobic fitness

1486.159 -> your heart and lungs and the other thing

1487.52 -> you want to improve is your insulin

1488.88 -> sensitivity

1490.159 -> and neither of these things do you get

1492 -> from low intensity exercise it has to be

1494.159 -> intense

1495.36 -> so

1496.88 -> as i said uh ten

1499.279 -> six weeks of doing it

1501.679 -> uh initially one and then building up

1503.679 -> three times a week and those are the

1505.279 -> sort of um figures you get and also the

1507.6 -> good thing about it is it suppresses

1509.279 -> appetite so again as far as i know it's

1511.36 -> the only form of exercise that has

1512.559 -> actually been shown to be associated in

1514.48 -> the long term with weight loss

1516.72 -> a big study again out of

1518.64 -> melbourne which demonstrated this a

1520.4 -> couple of years ago

1521.919 -> so

1522.64 -> lots of other reasons for doing exercise

1524.32 -> whatever form of exercise you want to do

1526.559 -> but these are if you want health then

1529.039 -> these are kind of the tube drivers

1531.2 -> and then the jolly old strength exercise

1533.36 -> are you familiar with all of these

1535.36 -> you know there are the classic ones

1536.64 -> aren't they so i'm clear do them first

1538.64 -> thing in the morning we roll out bed you

1540 -> have to find the time when you're

1541.52 -> actually going to do them because that's

1543.36 -> the

1544.08 -> any habit you've just got to do it so

1545.76 -> our rule is we you know you know whoa

1547.44 -> that sort of stuff it's actually

1549.279 -> and you do about 30 seconds of them the

1551.84 -> plank you can probably recognize

1554.32 -> their standard exercises just doing them

1557.2 -> but the strength you're using your own

1558.88 -> weight to build up muscle and it is you

1562.08 -> know it is absolutely essential

1563.84 -> particularly as you get older that you

1565.44 -> do this form of exercise and you can do

1567.6 -> it in less than three or four minutes

1569.279 -> honestly a lot of research in this area

1571.36 -> but that's what i would absolutely

1572.48 -> advocate

1574 -> so

1574.72 -> uh and the final thing is mindfulness

1576.4 -> anyone here practice mindfulness

1579.52 -> so

1580.24 -> i had a again a horizon i think which

1581.919 -> went out about a week ago on the abc in

1584.159 -> which starts with me um doing karaoke

1586.24 -> singing very badly i want to see that

1587.6 -> one

1589.2 -> and uh that was really about the kind of

1591.679 -> if you like the pursuit i'm actually

1592.96 -> very high stress individual

1595.679 -> so

1597.12 -> i wanted to find something that would

1598.96 -> help me sleep better and would actually

1600.32 -> kind of calm things down

1602.64 -> and one of the things i discovered there

1604.159 -> was mindfulness and this is kind of an

1606.24 -> ancient uh tibetan and buddhist idea

1609.679 -> and but it's obviously been refined into

1612.64 -> something you can do in 10 minutes

1614.4 -> rather than going off to some you know

1616.24 -> monastery and hanging around for six

1618.08 -> years uh because nobody's going to do

1620.159 -> that

1620.96 -> um so there's kind of apps you can get

1622.64 -> for it but essentially it's just taking

1624.24 -> time out of your day and it is literally

1626.559 -> 10 minutes

1627.76 -> in which you kind of sit

1629.52 -> and you try not to think about all the

1631.039 -> things you normally think about and dash

1632.559 -> around and all that sort of stuff

1634.72 -> there is a

1635.679 -> mindfulness exercise they do with a bit

1637.279 -> of chocolate you put a bit of chocolate

1638.48 -> on your tongue and you try and keep it

1640.08 -> there for 10 minutes

1641.6 -> you just kind of savor it

1643.76 -> and mindfulness is all about trying to

1646 -> get reconnected to your body so there

1648.72 -> are also moments in the day for example

1651.12 -> you know you sit and you look at the

1653.2 -> the sunset the gorgeous sunset over

1655.36 -> sydney harbour and instead of you know

1657.039 -> glugging your

1658.24 -> cappuccino and things like that you just

1659.84 -> sit and you just look at it and you just

1662.64 -> feel the sun on your face you're

1664 -> conscious of the sensations and that's

1666.08 -> kind of what mindfulness is about it's

1668 -> about

1668.88 -> small moments

1670.4 -> i write about it in the book but as i

1671.84 -> said there are some fantastic

1674.24 -> apps out there um and i know one called

1677.2 -> headspace

1678.48 -> the initial app is free the 10 minutes

1680.72 -> and then they obviously sell you

1681.6 -> something else but frankly the ten

1683.2 -> minute one is absolutely fine or you go

1685.6 -> and join a group because i think all

1687.679 -> these things are generally better in

1689.2 -> groups i think you know if you want to

1690.96 -> lose weight join a group if you wanna uh

1693.2 -> that's why i've created online community

1695.76 -> and they are just wonderful but they're

1697.2 -> full of incredible supportive people

1699.52 -> who've kind of been there and they're

1700.88 -> non-judgmental and uh i just find that

1704.399 -> utterly wonderful i must admit the sort

1706 -> of stuff that comes back

1708 -> and that is i guess the joy of writing a

1709.679 -> book but also having a website is the

1711.6 -> two kind of talk to each other and uh

1714.399 -> when you do a book it kind of goes out

1715.919 -> there into the ether and otherwise you

1717.76 -> never really hear very much about how

1719.84 -> people get on but if you have a website

1721.76 -> you know endless information coming back

1723.76 -> and

1724.72 -> hugely conversations anyway so uh that's

1728.399 -> mindfulness

1729.679 -> and oh whoa

1731.039 -> is there anything else maybe that's the

1732.08 -> last one no i'm pressing all button and

1733.679 -> occasionally of course you have to give

1734.799 -> into temptation don't you you have to uh

1737.2 -> i can kind of talk a bit more about it

1738.559 -> but um i'm a chocoholic claire isn't sir

1741.12 -> claire hides all the chocolate in the

1742.96 -> house and my uh daughter has never

1745.279 -> forgiven me for eating her chocolate

1746.559 -> easter egg

1748.24 -> it was that bad so that's kind of um

1750.72 -> that's kind of it for now thank you

1752.9 -> [Applause]

1759.44 -> hey lou thank you hello hello dr bailey

1763.36 -> thank you michael that was really

1764.64 -> interesting so i was going to ask

1765.84 -> michael just a few questions and then

1768.88 -> hand over to you the audience be really

1770.559 -> interested to hear what you'd like to

1772.48 -> ask as well

1773.76 -> um

1774.72 -> so that's

1775.919 -> you know game changing

1778 -> interesting stuff why hasn't it happened

1780.48 -> yet because the evidence has been out

1781.76 -> there for some time i don't know i'm

1783.6 -> genuinely puzzled i mean i don't

1785.279 -> understand why

1787.2 -> i think it will change i think stuff is

1789.039 -> happening under the surface i think

1790.799 -> everybody recognizes things like

1792.799 -> mediterranean diet or an effective way

1794.64 -> to go i mean i'm sort of passionate

1796.72 -> about the studies the science and things

1798.32 -> like that so i'm sort of optimistic that

1801.039 -> slowly things move i mean most of you

1802.399 -> know about mediterranean diet don't you

1804 -> yeah

1804.96 -> do you think you honestly know what is

1806.64 -> in a mediterranean diet though because

1808.559 -> the trouble is most people think pizza

1809.919 -> and pesto and i'm very new

1812.32 -> it's not it's not what it may be what

1814.799 -> the people of the mediterranean eat now

1816.64 -> and that may explain why they've got

1818.48 -> also soaring rates of diabetes but it's

1820.48 -> not what they used to eat and that's i

1823.039 -> guess what's great about studies about

1824.799 -> the predimed study is they really sit

1827.279 -> down in detail and write exactly what

1829.279 -> was in it and what was not in it

1831.6 -> and the other thing was that people were

1834.08 -> twice as likely to stick to the

1835.679 -> mediterranean diet as they were to

1837.52 -> low-fat diet because it's just a lot

1839.279 -> nicer

1840.799 -> another important component is the

1842.64 -> protein because uh i was talking to uh

1845.76 -> prof um yesterday we were sailing in

1848 -> sydney harbour which was absolutely

1849.2 -> lovely and he was saying that one of the

1851.039 -> problems is that the amount of good

1853.6 -> quality protein in the diet is going

1855.52 -> down

1856.48 -> and actually protein is one of the

1857.919 -> signals that keeps you full i'm not a

1859.919 -> fan of paleo but there is something in

1862.48 -> that you know so when you're talking

1863.679 -> about protein you're talking about good

1866.08 -> quality protein which is sort of fish

1868 -> oily fish you can also get very good

1869.84 -> protein in the form obviously of nuts

1871.52 -> vegetarian options and things like that

1873.6 -> but it's about the protein it's about

1875.12 -> vegetables it's about retraining your

1877.36 -> taste and as i said olive oil turns out

1879.679 -> to be the wonder substance and i'm not

1881.76 -> you know i haven't got shares in olive

1882.88 -> oil companies or anything

1884.64 -> but

1885.52 -> i think the science is there it's just

1887.6 -> going to take quite a long time to kind

1889.44 -> of translate

1891.279 -> my chance to ask you about chocolate

1893.6 -> yeah

1894.64 -> yeah i've watched any chocoholics

1897.12 -> yeah yeah

1898.399 -> so you've been good

1899.679 -> good company i've watched michael eating

1901.84 -> chocolate where he kind of looks the

1903.279 -> other direction sort of slips the

1904.799 -> chocolates inside my chocolate eating

1906.24 -> technique i'm not eating no it's not me

1908.32 -> i can't see myself eating it therefore

1909.76 -> it's not happening

1910.96 -> so how do you what is it about chocolate

1913.36 -> it's the combination of the fat and

1914.88 -> sugar that's the thing is it's not just

1916.159 -> sugar is it it's the combination uh

1918.559 -> there was a horizon i don't know if you

1919.84 -> saw it the ventilation brothers fat

1921.279 -> versus sugar and in the end it's coming

1923.12 -> i'm not gonna go and eat a bowl full of

1925.519 -> sugar you know i'm not gonna start

1927.039 -> dipping into that well not unless i'm

1929.519 -> really desperate uh i'm not gonna drink

1931.36 -> a pint of cream but you kind of mix them

1932.88 -> together you whip them up you stick in

1934 -> the freezer and then you can really

1935.2 -> spoon the stuff in can't you it's ice

1936.72 -> cream

1937.519 -> and the same is true of chocolate there

1939.44 -> is something about that wonderful

1941.6 -> manufactured combination and you know

1943.279 -> it's manufactured you know all these

1944.88 -> foods have been carefully created so

1948 -> that you will endlessly eat more and

1949.919 -> more and more of them that's kind of you

1951.44 -> know even the crisp they've worked out

1953.279 -> how the crunch is going to make you eat

1955.919 -> more

1956.72 -> they have really manufactured these

1958.08 -> things to the nth degree so you will not

1960 -> stop

1960.88 -> so the only way i can deal with

1963.2 -> chocolate is by giving it to claire and

1964.96 -> she and she doesn't she really doesn't

1966.799 -> care she can put in the cabin forget

1968.08 -> about it i put in the cabin i just think

1969.76 -> about it

1971.279 -> and so the only way it works in our

1973.12 -> household is we just clear it out the

1975.12 -> breakfast cereals go the chocolate goes

1977.039 -> the sugary sweets go the ice cream goes

1979.6 -> the kids complain like crazy

1981.76 -> but they kind of come to terms with it

1983.84 -> i'm sure they go out and my daughter

1985.6 -> who's 16 kind of loves to taunt us by

1987.76 -> bringing up mars bars and things and

1989.279 -> going you know

1990.64 -> in the way that 60 year olds do but she

1992.399 -> could kind of she can live with it she's

1994.24 -> you know got the metabolism for it but

1996 -> uh i think the willpower is grossly

1997.919 -> overrated i think it's about creating

1999.84 -> the physical environment uh in which you

2002.08 -> are not going to be tempted

2003.76 -> there was that interesting research

2004.96 -> about cereal packets that yeah they did

2007.2 -> something in cornell university where

2008.96 -> they went around and they photographed

2010.799 -> uh you know several hundred households

2013.039 -> and they found that if there was cereal

2014.48 -> on the surface as opposed to fruit then

2016.399 -> on average people were four kilos

2017.84 -> heavier

2019.279 -> it's all about the stuff you see and if

2020.88 -> you think the cereal is good for you

2022 -> then you also believe in santa claus

2025.2 -> except i guess some cereals bet another

2026.72 -> porridge is good for you but mostly

2027.84 -> others frankly you know you look at the

2029.519 -> sugar you know what's in them

2031.44 -> what about a few more myths

2033.679 -> things like um dietitians have spoken to

2036.32 -> me and said oh what about starvation

2038.159 -> mode

2039.12 -> if you're doing fasting

2040.88 -> i i must me i i do sometimes find myself

2043.44 -> throwing things at on the radio because

2045.36 -> the great thing about dietitians like

2046.799 -> doctors is that many of them are well

2049.2 -> out of date uh with what the actual

2051.919 -> science says so they're quite happy to

2053.839 -> condemn all sorts of things without

2055.359 -> actually knowing anything about it

2057.04 -> so for a long time obviously eggs were

2058.8 -> demonized saturated fats demonized you

2061.2 -> know not all saturated fat is lightly

2063.119 -> good dairy i think broadly is in the

2064.72 -> okay category clearly meat pies are not

2067.119 -> you know i'm not advocating you go and

2069.2 -> stuff yourself full of saturated fat

2070.639 -> after this but dairy products on the

2072.079 -> whole are quite healthy

2073.52 -> but one of the other great myths is the

2075.28 -> idea of starvation mode you familiar

2077.359 -> starvation mode basically when you stop

2079.44 -> eating your body your metabolism slows

2081.28 -> down so people come and talk about that

2083.359 -> whenever i talk about 5 2 dieting they

2085.52 -> go you know starvation mode actually uh

2088.159 -> the studies have shown they got 20

2090.079 -> volunteers stuck them in the metabolic

2091.52 -> chamber so they could measure their

2092.96 -> metabolism uh put them on a low carb a

2095.839 -> low calorie diet for seven days and

2098.4 -> their metabolic rate went up

2100.32 -> because what happens uh you know for an

2102.24 -> evolutionary perspective is if you're in

2104.32 -> a cave there's no food around then

2106.32 -> you've got to get up you've got to be

2107.359 -> active you've got to go out there you've

2108.72 -> got to be clever you've got to seek food

2110.56 -> and it's only when you have been without

2112.32 -> food for months on end when your body

2115.2 -> fat sinks to about eight to ten percent

2117.2 -> then your body basically goes there's

2118.8 -> obviously no food around we are in a

2120.32 -> starvation situation i will go into

2122.4 -> starvation mode

2123.76 -> it happens uh after substantial

2126.32 -> substantial uh fat loss uh obviously

2129.92 -> also when you lose weight your your

2131.359 -> metabolic rate will slow down simply

2133.359 -> because you are no longer carrying the

2134.96 -> equivalent of say a heavy you know heavy

2136.8 -> suitcase around with you all the time

2138.8 -> but starvation mode isn't utter myth

2142.64 -> i understand countdown to life went out

2145.599 -> recently is that right and once it come

2147.359 -> down to life abc it was basically a

2149.599 -> series about

2151.52 -> it was about um

2153.76 -> uh basically life in the womb and what

2155.76 -> happens after nine months and one of the

2158 -> things that was really striking to me

2160.96 -> was we went out to the gambia

2164 -> and looked a really interesting study

2166.24 -> there

2167.28 -> which was the impact of nutrition in the

2170.4 -> first few days of conception

2172.72 -> and they had two groups because in the

2174.64 -> gambia there's a wet season and a dry

2176.32 -> season and during the wet season there's

2178.72 -> lots of leafy green veg around and

2181.04 -> during the dry season there's actually

2182.64 -> more calories mainly starchy

2185.599 -> yams and kind of grains and things like

2188 -> that and they've been running a study

2189.92 -> there for 70 years now looking at what

2192.32 -> is the difference if you are conceived

2194.24 -> in the wet season or conceived during

2196.16 -> the drying season it's a fascinating

2198 -> study and what they found is that if you

2200.96 -> are conceived in the wet season when

2202.56 -> your mother has access to plenty of

2204 -> green leafy vegetables you live on

2205.92 -> average 10 years longer than if you are

2207.92 -> conceived in the dry season

2209.839 -> it makes that much difference and they

2211.2 -> manage to detect the change

2213.119 -> what happens is certain genes that are

2214.8 -> associated with your ability to deal

2216.64 -> with cancer and also your ability to

2218.72 -> fight infection are either switched on

2221.119 -> or off in the first hours of conception

2224.079 -> egg meat sperm all of this stuff starts

2226 -> to happen and it plays out over the next

2228.16 -> 10 years 20 years 30 years 40 years

2230.56 -> decade and the other thing we know which

2232.72 -> is i have to say truly terrifying and

2234.64 -> again why bang on about blood sugars is

2237.2 -> that the blood sugar levels of a mother

2239.92 -> will predict the weight of the child

2242.88 -> at birth at three years six years nine

2245.68 -> years 21 years

2247.599 -> the high blood sugar levels in pregnancy

2250.8 -> are very negatively correlated with the

2252.56 -> health of the child later in life so

2254.24 -> what we have done and by we i mean the

2255.76 -> americans is that we have transformed

2259.119 -> we have transformed the health of the

2260.48 -> world in a very very bad way so that in

2262.96 -> countries like uh vietnam now uh

2266.88 -> rates um amputation i was told by a

2268.88 -> vietnamese doctor they're now cutting

2270.56 -> off more legs uh than during the height

2272.72 -> of the vietnam war because of type 2

2274.56 -> diabetes it's gone up from one percent

2276.56 -> to 10 percent and in places in the

2278.32 -> pacific islands is much much worse and

2281.2 -> the trouble is what we've done is we've

2282.64 -> introduced them to this dreadful

2283.92 -> dreadful diet

2285.599 -> around they're glugging back coca-cola

2287.359 -> they're glugging back you know they're

2289.04 -> eating all the sugary carbi rubbish

2290.48 -> they're eating sort of tinned spam uh

2292.72 -> they're eating all the things that they

2294.56 -> think is healthy or at least they like

2296.48 -> it's kind of tasty it's an introduction

2298.48 -> and the problem is it's not only sort of

2300.16 -> messy up this generation it's messing up

2302 -> the next generation as well

2303.76 -> we're laying a you know it's a

2305.2 -> catastrophe uh the problems of obesity

2307.2 -> are now bigger than those of uh

2309.44 -> uh than those of undernourishment

2311.119 -> worldwide uh china china an absolute

2314.24 -> disaster unless of course you're a drug

2315.599 -> company in which case hey it's fantastic

2317.599 -> we've got 100 million diabetics whoa

2319.92 -> you know we're going to be selling lots

2321.04 -> and lots and lots of drugs

2323.04 -> so i guess why i bang on about it

2324.88 -> because i think it's hugely important

2326.16 -> and i think there is still an

2327.52 -> opportunity to change i think it's a

2329.68 -> diminishing opportunity but i do think

2332 -> as i said the people who have been

2333.839 -> flogging us this rubbish for a long time

2336.32 -> are kind of beginning to recognize

2337.52 -> rather like the tobacco companies

2339.2 -> they're in denial they're going to fund

2340.88 -> a lot of research which will tell you

2342.16 -> that sugary crap is actually quite good

2343.52 -> for you um but at some point and the

2346.16 -> message will get through and at some

2347.44 -> point governments will actually spring

2349.2 -> into action and then they'll just move

2350.88 -> on to asia africa and places like that

2353.599 -> and that i wish i could be more

2354.96 -> optimistic this doesn't sound very happy

2356.16 -> does it but uh that's kind of why i bang

2358.4 -> on about it anyway

2360.32 -> being more optimistic cassie's story is

2363.28 -> a really lovely story because it does

2365.28 -> illustrate the fact that she managed to

2367.04 -> come off her medication within a couple

2368.72 -> of weeks

2369.839 -> including the insulin having had

2371.839 -> gestational diabetes

2374.16 -> and

2375.04 -> the dropping her sugar levels and

2376.72 -> improving her diet seemed to reverse her

2378.96 -> pcos

2380.24 -> and she has since remained

2383.119 -> uh with her current pregnancy with twins

2385.44 -> as uh hasn't had gestational diabetes

2387.599 -> which claire's kind of been looking

2388.72 -> after her but she contacted us

2390.4 -> extraordinary and i said look honestly

2392.64 -> you're better off claire is a better

2394.72 -> doctor than i am and she kind of deals

2396.8 -> with patients more of the time whereas

2398.24 -> i'm kind of more hey telly

2402.48 -> so claire has really been dealing with

2404.079 -> cassie and

2405.119 -> cassie's responded fantastically well

2406.72 -> but she wasn't insulin dependent

2408.079 -> diabetic

2409.119 -> and fortunately she had a very

2410.48 -> understanding endocrinologist so that

2412.64 -> yeah that's the good news the good news

2413.92 -> is that it is possible to reverse it

2416.079 -> that if you have pcos if you have type 2

2419.28 -> diabetes if you simply have elevated

2421.359 -> blood sugar levels then you can reverse

2423.44 -> it you can as long as you lose the

2425.28 -> abdominal fat now you can lose the

2427.28 -> abdominal the good news is the abdominal

2429.2 -> fat is the first fat to go if you kind

2431.68 -> of go on a low calorie diet or you

2434.4 -> combine it with exercise and i guess

2435.92 -> that's what the book is about so as i

2437.52 -> said 800 calories for eight weeks now

2439.52 -> some people cannot will find that tough

2441.359 -> though oddly enough a lot of people find

2443.52 -> within about a week or so it gets better

2445.119 -> this is based on not something i wrote

2447.04 -> on the back of the conflict packet but

2448.88 -> it's based on the studies of professor

2450.56 -> roy taylor who is one of the uk's and

2453.04 -> europe's most eminent diabetes

2455.359 -> specialist and another good thing is

2457.04 -> that

2457.839 -> when patients come and wave the book at

2460 -> their endocrinologist they go most of

2461.92 -> them know roy taylor so instead of going

2463.92 -> what is this garbage who is this looney

2465.839 -> michael mosley they do at least go i

2467.52 -> don't care he's reputable um so i guess

2470.48 -> that's the good news now i'm another

2472.16 -> reason i'm banging about it and the

2473.599 -> thing is if you are pre-diabetic which

2475.52 -> basically means your blood glucose

2476.72 -> levels are raised but you're not yet

2479.119 -> diabetic uh if you can lose 10 percent

2482 -> of your body weight

2483.28 -> then you cut the risk of developing type

2485.2 -> 2 diabetes by 90

2487.359 -> that means

2488.24 -> and the problem at the moment certainly

2489.599 -> in the uk is it once you go over the

2491.44 -> threshold you become a type 2 diabetic

2493.68 -> in theory you are offered advice dietary

2496.319 -> advice and exercise which broadly

2498.16 -> consists of eat less

2500.64 -> run more

2502.079 -> next please and then you put on

2503.839 -> medication and in claire's practice for

2506 -> example

2507.28 -> that particular area you are as a gp you

2510.24 -> are paid to put people on medication you

2512 -> are not paid to help them lose weight

2514.319 -> so uh

2515.76 -> as i said doctors get no training

2517.44 -> nutrition uh when i was in medical

2519.2 -> school we learned nothing

2520.88 -> learned anything no our son is medical

2523.04 -> school he's learning nothing i was

2524.72 -> talking to a australian doctor the other

2526.48 -> day and he said he had to look up the

2528.079 -> word carbohydrate when he read my books

2529.52 -> he realized he didn't even know what

2530.48 -> carbohydrate was

2532.48 -> um so

2533.68 -> and yet it does not stop you know

2535.28 -> doctors administering advice

2537.76 -> despite the fact they've had no training

2539.2 -> in it they almost certainly haven't read

2541.2 -> any of the latest literature

2542.88 -> and i think that should change as well

2544.88 -> who here thinks that doctors really want

2546.4 -> to have some training in nutrition

2549.68 -> i don't find that astonishing

2551.52 -> basically you learn about exotica so you

2553.599 -> learn about kwashiorkor you learn about

2555.28 -> some new male nutrition diseases but you

2557.839 -> don't learn anything about what happens

2559.52 -> if you've got a patient in front of you

2560.56 -> who's overweight and wants your advice

2562.56 -> it's probably just well because they did

2563.839 -> a survey recently of american

2565.04 -> cardiologists and they offered three

2567.28 -> minutes of advice and in that three

2568.48 -> minutes they got five facts wrong

2570.8 -> so maybe it's just as well you don't get

2572.24 -> the advice

2574.48 -> we'd like to have some questions from

2576.24 -> the audience and just wonder if

2578.72 -> if

2579.52 -> you could come down there's going to be

2580.8 -> two micros and one down on the right

2582.96 -> side and one on the other side and just

2585.44 -> while you're coming down i'm just going

2586.72 -> to ask my one more question

2588.96 -> about artificial sweeteners artificial

2591.119 -> sweeteners yeah sugars i've tried every

2594.079 -> artificial sweetener there is i must

2595.76 -> admit uh anyone got anyone tried stevia

2598.56 -> i'm sort of me

2600.079 -> uh anything else you know spartamate all

2602.079 -> those

2603.92 -> uh i've never quite i've tried them all

2606.24 -> and uh stevie is sort of okay in fruit

2610.24 -> things the only thing slight problem is

2612.88 -> there was a study recently

2614.56 -> which they fed uh artificial sweeteners

2617.28 -> to people uh

2618.839 -> who uh

2619.839 -> don't normally eat them and in about

2621.68 -> half the case what happens with an

2623.359 -> artificial sweetener it kind of

2624.56 -> obviously goes you know down there isn't

2626.48 -> absorbed but it is absorbed and attacked

2629.92 -> by the gut bacteria and unfortunately

2632 -> it's the gut bacteria that are not

2633.52 -> terribly good for you that really enjoy

2635.44 -> artificial sweeteners so what they found

2638.24 -> is that around half the people they fed

2640.48 -> artificial sweeteners to it induced a

2642.56 -> generalized inflammation in the gut

2645.359 -> and a change in the microbiome and

2647.44 -> nobody kind of knows what that means but

2649.44 -> i'm guessing it doesn't mean anything

2650.8 -> good

2652.48 -> so i think broadly if you can kind of

2654.079 -> reduce your reliance on sweet things

2656.319 -> that's got to be a kind of good thing

2657.839 -> and personally i kind of go for fizzy

2659.76 -> drinks with a bit of you know i quite

2661.119 -> like fizziness if nothing else with a

2662.96 -> bit of lemon or lime whatever and also

2665.119 -> it's all about retraining the taste buds

2666.72 -> i have to find i have to say in

2668.16 -> australia

2669.2 -> i had a croissant i confess i had a

2670.64 -> question this morning it was

2671.839 -> unbelievably sweet i don't if you have

2673.359 -> higher sugar levels than we do but it

2675.28 -> was nauseatingly sweet

2677.68 -> bang on about that sorry but the rest of

2679.119 -> the food we've had in australia has been

2680.48 -> absolutely yes it really has

2683.68 -> a diplomatic

2687.119 -> should we shall we move on to the

2688.64 -> questions ladies if you could if you

2690.72 -> could keep questions fairly brief

2692.88 -> because there's quite a few people like

2694.319 -> that's the lady down here um i had a

2696.4 -> cancer diagnosis last year

2698.88 -> and

2699.76 -> i asked my doctors what i should be

2701.44 -> eating and they say eat lots of fruit

2703.92 -> eat lots of veg and adequate protein as

2706.72 -> soon as you go anywhere near the net

2708 -> there's lots of talk about alkaline

2709.92 -> diets let's talk about reducing your

2712.16 -> sugar as much as you can cutting dairy

2714.72 -> and cutting mate often as well i'm

2716.88 -> interested in your point of view on all

2718.56 -> this um i think that um

2721.44 -> can i ask you what sort of cancer was it

2722.8 -> apparently too much masturbation it was

2724.88 -> um

2725.12 -> [Laughter]

2727.839 -> no

2728.48 -> not not not not breast cancer it was

2730.16 -> uterine cancer okay that's bad luck yeah

2732.72 -> um so

2734.16 -> it's really really complicated uh is the

2736.16 -> honest answer to it that um

2738.64 -> the link between diet and

2741.359 -> cancer is very hard to grasp and as i

2744.48 -> said there is a strong evidence that

2746.8 -> insulin is a driver yeah uh there is you

2749.839 -> know clearly uh cutting sugar would

2752.16 -> probably be a good idea dairy i don't

2754.88 -> know the data on uh

2757.44 -> i think that

2758.8 -> um there is some evidence

2760.96 -> but this is more uh if you are going

2763.2 -> through chemotherapy or radiotherapy

2765.2 -> that if you fast the day of the day

2767.599 -> before and the day after because what

2769.04 -> happens is that when you go into the

2770.8 -> fasted state

2772.48 -> your your cancer cells continue to you

2775.44 -> know multiply very rapidly but the rest

2777.359 -> of your cells multiply less and so if

2779.52 -> you're taking chemotherapy which

2781.68 -> destroys rapidly dividing cells then

2784.319 -> there are some big studies around which

2786.16 -> appear to demonstrate at least you know

2787.76 -> in the short term that people tolerate

2789.839 -> chemo better uh if they have fasted

2792.88 -> before after enduring uh do you know

2795.28 -> anything about

2796.56 -> i i mean i think it's early days in that

2798.96 -> but it it seems that people then do

2801.28 -> tolerate higher doses which is but

2803.2 -> general advice

2804.8 -> about cancer yeah i mean

2806.88 -> alkaline diets um is a relatively

2810.72 -> new area and i'm not sure how much

2812.64 -> research there would be in that but i

2814.24 -> wouldn't discount it but i think

2816.16 -> generally to eat as healthier diet as

2818.079 -> possible is wise

2820.16 -> onion style diet you know i don't think

2821.68 -> so

2822.319 -> and mediterranean style again there's

2824.72 -> some good evidence certainly in animals

2826.72 -> uh that it's a healthy way um again a

2829.68 -> good way again in animals in animals and

2831.68 -> animals and animals but in animals they

2833.28 -> showed that intermittent fasting and

2835.119 -> fasting in particular

2836.56 -> was a powerful way of destroying cancer

2838.88 -> cells but i wouldn't promise you that

2841.04 -> because the human studies have not

2842.48 -> really been done

2843.68 -> but very best of luck thank you thank

2845.28 -> you very much thank you thank you should

2847.359 -> we go to the site

2849.119 -> i just want to say that you are one of

2850.8 -> one of my absolute heroes yourself and

2852.72 -> dr ramjan chatterjee oh yesterday

2856.16 -> i actually studied nutrition i'm

2857.359 -> studying nutritional medicine at the

2858.48 -> moment as well

2859.76 -> just because i am completely

2861.44 -> disillusioned with mainstream nutrition

2863.76 -> and what you showed up there you know

2865.52 -> with the australian food plate and the

2868 -> emphasis on low fat and high sugar

2870.88 -> is completely something that i believe

2872.72 -> in

2873.359 -> i

2874.319 -> um intimately fast on your advice

2877.76 -> my question is i have a father who has

2879.92 -> been diabetic since he was in his 30s

2882.88 -> and i have a mother who's a nurse who

2884.48 -> feeds him cars

2886.319 -> she cooks though so he doesn't have rent

2888.319 -> and be healthy but he still eats rice

2890.16 -> and he loves bread yeah so here i am

2893.52 -> obviously trying to reduce the amount of

2896.319 -> carbs refined carbs that he eats and

2898.24 -> really focus on the other side i have a

2900.48 -> sister who's a doctor who's in my ear

2902.8 -> basically saying mom has looked after

2904.559 -> our dad for this many years i should

2906.72 -> butt out

2907.839 -> i've bought your book i think

2910.079 -> you writing that book is going to be a

2911.68 -> game changer but my question is for

2914.48 -> someone who is in his eighties who's

2916.079 -> been diabetic since he was in his

2917.44 -> thirties is it really possible to

2919.76 -> reverse that i think it's unlikely frank

2922.319 -> at this point i think he could get other

2924.16 -> benefits i don't know if he's got a pool

2925.839 -> does have the time

2927.359 -> so i think um you know if he's probably

2929.44 -> on uh blood pressure pills he's probably

2931.52 -> on cholesterol

2932.64 -> he's on insulin he's probably on

2933.92 -> everything uh that it will help reduce i

2936.8 -> mean he's 80 you don't want to push him

2938.64 -> frankly if he doesn't want to do it

2940.48 -> you know he's done well yeah but if he

2942.559 -> does want to do it and he wants to give

2943.92 -> it a bit of a go

2945.839 -> he may well find that he gets

2947.119 -> improvement from it and that's all i

2948.96 -> would do i'd go gently with him i

2950.4 -> wouldn't kind of put him on an 800

2952.319 -> calorie diet i would kind of no i would

2954.88 -> go

2958.559 -> there's a gp

2960 -> in the north of england i've been

2961.2 -> talking toward david amwin and he's just

2963.44 -> been introducing this to his patients

2965.2 -> and he's already saved 50 000 on his

2967.76 -> drug budget on his diabetes drug budget

2969.839 -> just by doing a few very gentle things

2971.76 -> as a doctor thank god for you because

2974 -> it's because of you that other doctors

2975.599 -> doctors are actually taking notes so

2977.28 -> thank you thank you the other thing he

2978.88 -> could do is do some carb swaps so

2980.88 -> instead of potatoes have cauliflower

2983.68 -> cauliflower

2984.96 -> yes spiralizing with paralyzes yeah yes

2988.72 -> a bread is a hard one

2990.559 -> rye bread is probably his best bet

2992.72 -> really dense unfortunately most brown

2994.24 -> bread is just white bread dyed and then

2996.079 -> they add extra sugar to it i mean really

2999.04 -> they are so naughty those manufacturers

3001.68 -> they're naughty lady over here uh thank

3004.24 -> you um we've got a an argument in our

3007.52 -> house at the moment um

3009.52 -> between olive oil and coconut oil

3012.64 -> a lot of

3013.68 -> young people if you go into any health

3015.68 -> food place it's just all about coconut

3018.559 -> oil and i've been lectured by several of

3021.2 -> my daughters about i shouldn't be eating

3023.839 -> olive oil i should be having everything

3026 -> as coconut oil and i was just wondering

3028.079 -> of yours i'll just show you the studies

3030.079 -> say to them where are the studies that

3031.68 -> have there's a lot of it on the internet

3033.28 -> actually okay no i mean proper

3035.119 -> randomized

3037.52 -> i don't mean bollock studies you know

3039.359 -> the thought things you read on the

3040.4 -> internet get them to show them all well

3042 -> if you want if they find them do send

3043.599 -> them to me because i've been having a

3044.8 -> look and haven't found them it may be

3046.48 -> that coconut oil will turn out to be

3047.839 -> marvelous but if you look at the

3049.359 -> populations like sri lanka where they

3051.04 -> consume a lot of coconut oil they have

3053.68 -> high rates of obesity and very high

3055.2 -> rates of diabetes they also consume a

3056.96 -> lot of rice they also consume more oils

3058.48 -> that's confounding but no uh get them to

3061.599 -> you know if nothing else would

3063.04 -> incentivize them to do a bit of science

3065.68 -> a randomized controlled trial that's

3067.359 -> what i want to see

3071.28 -> and not one that is funded by the

3073.2 -> coconut oil manufacturer

3076.88 -> thank you ladies um you talked about

3079.52 -> today having good protein in the diet

3082.72 -> i've often thought about going on a

3084.16 -> vegetarian diet but not being convinced

3086.319 -> that it's as healthy as having meat or

3088.079 -> fish in the diet i was wondering what

3090.4 -> the current research was in terms of

3092.48 -> that if a

3093.92 -> vegetarian diet can be as healthy as

3095.76 -> having fish and meat in the diet

3097.92 -> i think so depending obviously what you

3099.599 -> have for the vegetarian diet because

3101.04 -> again i think the rice cakes of the

3103.119 -> devil they're kind of thrown out there

3104.72 -> is something that's terribly healthy but

3105.839 -> actually they're just sugary sort of

3107.359 -> ricey things yeah

3108.72 -> anyway so yeah i mean unfortunately i

3110.88 -> don't know enough about you know

3113.2 -> vegetarian things

3115.2 -> but without a doubt you can get tofu is

3117.76 -> good stuff curd is good uh the

3121.92 -> you know to be honest

3123.599 -> if you could be a pescetarian is that

3125.52 -> the right word anyway fish is obviously

3128 -> easier and way of getting good proteins

3130.16 -> it could be a shift the alternative is

3131.76 -> you could do a sort of five to

3132.96 -> vegetarian thing where you basically eat

3135.28 -> meat five days and two days a week

3137.119 -> you're a vegetarian because there are

3139.04 -> lots of kind of moral and ethical

3140.8 -> reasons for being a vegetarian uh i'm at

3143.68 -> the moment unconvinced by the data which

3145.52 -> says being vegetarian is heavier

3147.04 -> healthier than meat eater unless you

3148.559 -> live in america because in america the

3151.119 -> way the cattle is reared is full of

3152.72 -> growth hormone is pumped full of the

3154.88 -> most amazing rubbish

3156.88 -> and a lot of the studies which suggest

3158.88 -> that red meat eating is bad for you are

3160.64 -> based on american studies whereas the

3162.4 -> european studies have broadly suggested

3164.72 -> meeting at least in moderate quantities

3166.8 -> is fine and by moderate i mean a piece

3168.96 -> of meat which is like the size of your

3170.48 -> palm not like the size of two of my

3172.24 -> hands you know

3173.44 -> you're talking

3174.72 -> four ounces and i can't even translate

3176.48 -> that but yeah i mean

3179.599 -> i wish i knew more about it and i vowed

3181.839 -> to go away and learn more about it you

3184 -> no i think it's a reasonable answer but

3185.68 -> i think it's an interesting approach try

3186.88 -> a couple of days a week and kind of

3188.4 -> shift yourself gradually thank you and

3190.48 -> there is quite a lot of evidence again

3192 -> that vegetarian type proteins can be

3194.079 -> healthier for you there's a guy called

3195.04 -> volt longo who bangs on about this in my

3196.8 -> ear every so often uh yeah thank you

3199.44 -> thank you we go with the ladies hello i

3201.839 -> wonder if you'd mind updating us on what

3204.4 -> the latest science tells us about the

3206.8 -> link between

3208.64 -> diabetes ovarian and breast cancer and

3210.96 -> the length of lactation okay

3213.44 -> so i'm not very familiar with lactation

3215.76 -> i must admit i'm afraid uh do you know

3217.359 -> anything

3218.319 -> i know essentially the links are broadly

3221.44 -> uh that central obesity tends to drive

3224.4 -> increased insulin levels

3226.24 -> so what happens is the the fat kind of

3228.72 -> permeates your muscles and then if you

3230.72 -> particularly if you have a kind of

3232.4 -> unhealthy carbohydrate diet which means

3234.16 -> lots of physi you know sort of stuff

3235.92 -> then elevated insulin is a driver for

3238.319 -> breast cancer it is also a driver for

3240.48 -> obesity and for diabetes so in the sense

3243.359 -> insulin is the kind of central mechanism

3245.68 -> for all of this uh

3248.24 -> can you lactation

3250.4 -> do do you have some

3253.04 -> information about the link with the like

3254.16 -> lactate the only thing

3255.92 -> there's fairly evidence of strong

3258 -> evidence that the more women breastfeed

3260.72 -> in the length of time the less they're

3263.68 -> they're likely to get insulin

3265.68 -> independent diabetes

3267.44 -> protective effect of breastfeeding yes

3270.079 -> for the child or the mother yes

3272.4 -> uh the mother okay okay

3274.88 -> there is some very interesting research

3276.48 -> on the gut biome

3278.48 -> and that one certainly suggests that uh

3280.96 -> breastfeeding is it produces a much

3283.52 -> healthier mix of bacteria in the gut yes

3286.4 -> yes that's

3287.599 -> to lead to

3288.8 -> less problems with weight gain and

3290.319 -> diabetes later in life but i'll have a

3293.28 -> look at it

3295.68 -> against breast cancer yeah there's

3297.359 -> certainly evidence there and i was just

3298.96 -> wondering

3300 -> how current it was

3302 -> because it is supposed to be strong

3303.44 -> evidence but whether it's still

3306 -> you know breastfeeding is a bloody

3307.2 -> wonderful thing so yeah

3309.839 -> thank you

3311.44 -> thank you

3312.4 -> hi there in terms of the five to a

3314.079 -> mediterranean diet um what's your

3315.76 -> thoughts on natural sugars such as

3317.52 -> fructose and also salt okay so um table

3321.04 -> sugar consists of 50 fructose uh 50

3325.119 -> glucose

3326.24 -> so um if you have something like agave

3329.44 -> syrup it is 65 fructose 35

3333.2 -> glucose if you actually look at its

3335.04 -> breakdown in the body agave sleep is

3337.2 -> arguably worse for you than table sugar

3339.359 -> because it actually has the problem with

3341.04 -> fructose

3342.16 -> is that most other forms of sugar that

3344.8 -> you absorb the sugar you get for example

3347.52 -> galactose and things you get in dairy

3350.319 -> can be broken down by other parts of the

3351.92 -> body uh only your liver can break down

3355.04 -> fructose so what happens is you have

3357.28 -> your fructose in the form of your agave

3359.52 -> or table sugar or whatever it might be

3362.16 -> and it goes to the liver

3363.839 -> now if you have only a small amount your

3366.559 -> liver is fine it processes it if it is

3369.359 -> swamped

3370.48 -> because it's just had a massive great

3372.4 -> knocking back of fizzy drink then what

3374.88 -> happens is it lays it down as fat and so

3377.359 -> your liver becomes fatter and fatter and

3379.359 -> fatter so sugar is converted to fat in

3382.24 -> your liver and this will happen for

3384.24 -> sucrose for glucose for whatever you

3386.96 -> call it but it seems to be particularly

3389.04 -> bad for fructose and fructose seems to

3391.359 -> produce more inflammation in the process

3393.04 -> and unfortunately you also get fructose

3394.559 -> in fruit juice so the orange juice you

3396.64 -> have has plenty of fructose in it uh an

3398.96 -> orange has it but you're not going to

3400.96 -> eat that many oranges because to get

3402.559 -> that glass of orange juice you'd have to

3403.92 -> very it would be good exercise if

3405.44 -> nothing else no one is going to eat

3406.799 -> eight oranges they're just not going to

3408.24 -> do it plus you get fiber and the result

3410.64 -> is the reason for eating fruit whole is

3413.28 -> the fiber slows down the absorption of

3416 -> glucose the absorption of fructose so

3418.24 -> your body just doesn't have the same job

3420.72 -> to deal with and that's why i really

3422.96 -> don't like juicing you know i just think

3425.839 -> it's much better to eat the whole thing

3428.559 -> and that's also why we kind of banned

3430.88 -> our kids i mean they ignore us obviously

3432.48 -> these days but we banned our kids from

3434.319 -> fruit juice from fizzy drinks and all

3435.839 -> those sort of things

3437.76 -> thank you i'm just aware we're running

3439.04 -> out of time a couple of minutes left one

3440.799 -> more question and just before that is to

3442.88 -> say that mike will be doing a book

3445.04 -> signing in the foyer if anyone's

3447.04 -> interested

3448.16 -> um and thank you for the fascinating

3450 -> questions so far i'll just

3451.92 -> finish it later i'll be really quick so

3453.839 -> i've got four daughters uh 6 10

3456.559 -> 13 and

3457.92 -> 15 and i'm

3459.44 -> wondering is there a strategy for

3461.2 -> introducing the 5-2 diet and what what

3464.16 -> age do you suggest okay

3467.44 -> in terms of 5-2 diet certainly not while

3469.839 -> they're growing and

3471.76 -> because partly because we have no

3473.2 -> evidence for use there was that people

3475.76 -> have said oh will it make them more

3477.28 -> likely to have develop anorexia or

3479.28 -> eating disorders and there was never

3481.599 -> we've never seen any evidence of that

3483.76 -> but we're very sort of cautious

3486.559 -> about

3487.599 -> going there

3488.64 -> um

3489.52 -> the mediterranean if they're not

3490.88 -> overweight

3492.079 -> i wouldn't necessarily recommend it the

3493.44 -> 5-2 diet is best for people who kind of

3494.88 -> want to lose a bit of weight it's also

3496.4 -> quite good as a maintenance thing 6-1

3498.24 -> but broadly i would go for a more

3500.079 -> mediterranean style yeah but i worry

3502.24 -> about what you said before that you were

3503.44 -> skinny on the outside but not healthy on

3505.119 -> the inside the waist measurement is

3506.559 -> probably the most critical thing

3509.119 -> unless you're going to stick them

3510 -> through a dexa scan which again you know

3511.839 -> unless there's reason to do so i

3513.119 -> wouldn't um

3518.72 -> something that's worth exploring because

3520.48 -> clearly there is a huge problem with

3522.72 -> childhood obesity at the moment and

3524.799 -> there's some there's an excellent guy

3526.16 -> called ludwig who writes about this he's

3527.839 -> a boston and he basically has been

3530.079 -> banging on about fructose and all those

3532.64 -> things and he he's i can't even remember

3534.72 -> his name brought but ludwig and lustig

3537.599 -> is also another great one on sugar

3539.76 -> but broadly you know i'm very cautious

3541.92 -> about dealing with one thing you can do

3544.16 -> those is is by that age you can you can

3546.799 -> encourage them not to snack

3549.2 -> because and if they do snack really on

3551.359 -> only healthy stuff because snacking was

3553.2 -> kind of invented by the snacking

3555.04 -> industry

3556.16 -> and you know people just don't need to i

3559.04 -> mean unless they're doing massive amount

3560.319 -> of exercise okay thank you thank you

3568.06 -> [Music]

3575.2 -> you

Source: https://www.youtube.com/watch?v=6d-LMzIlr5I