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Your waist should be less than half your height.

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So half of that string should go around the fattest bit of your belly.

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And this is a really simple test for everybody at home.

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I mean, it's not police.

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Just any of past.

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But fat on your belly is more worrying than fat on your legs or on your arms.

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And unfortunately, we've started to normalise things like the dad bod without realising that isn't how you're supposed to be.

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And maybe a third of all the people in the world with type 2 diabetes don't even know they have it.

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But every year that you have poorly controlled type 2 diabetes, you're losing 100 days of life.

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And it's because people don't know the truth being fooled with the packaging and advertising.

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So let's talk about the food we have on this table.

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Because this is how much sugar I would have thought was in all of these things here.

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Serial, potato, white rice, a banana and a chocolate bar.

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So now I'm going to give you the correct figure.

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The cornflakes is 1, 2, 3, 4, 5, 6, 7, 8.

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That chocolate bar is 7 and a half.

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The banana, that's 6.

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And then the potato is actually.

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Oh my gosh.

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And then 150 grams of boiled rice is...

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Oh, f***.

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I thought rice was healthy.

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But each of us has a number of different health futures.

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And what I'm interested in is how do I get you to pick a lifestyle that will get you the future you want?

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Because my job is about behavior change.

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The floor is yours.

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Alright, so off we go.

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Guys, I've got a favor to ask before this episode begins.

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The algorithm, if you follow a show, will deliver you the best episodes from that show very prominently in your feed.

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So when we have our best episodes on this show, the most shared episodes, the most rated episodes,

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I would love you to know.

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And the simple way for you to know that is to hit that follow button.

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But also, it's the simple, easy, free thing that you can do to help us make the show better.

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I would be hugely grateful if you could take a minute on the app you're listening to this on right now and hit that follow button.

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Thank you so, so, so much.

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Dr. David Unwin.

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You were named in 2018 among the top 10 most influential doctors in the United Kingdom.

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You've got an incredible list of accomplishments and you're held in the highest regard.

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Maybe of all the doctors I've ever had the chance to speak to by many people that I've spoken to.

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We were talking before we started recording about what's on your mind and what's been bothering you.

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And so the floor is yours.

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What is front of mind for you, Dr. David?

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What's front of mind for me is the idea that each of us has a number of different health futures.

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So you have.

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So in your future, I don't know, there could be cancer.

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There could be multiple sclerosis or there could be many futures.

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What I'm interested in is how do I get you to pick a lifestyle that will get you the future you want?

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And I think that's very difficult in the world now to know what is the best lifestyle because you've given so much conflicting advice.

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And the particular focus for me in terms of picking health futures is around young people because they've got the longest time to make a difference

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and it's getting harder and harder and harder to make good health choices in your lifestyle.

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It's really hard.

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I'd say it's a pandemic of poor metabolic health.

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Yesterday in clinic, I saw two people under the age of 25 who had public controlled diabetes and one of them was too heavy for me actually to weigh.

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And this situation is completely new.

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So when I was a young doctor and just starting off in practice, that was in 1986.

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Wow.

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A nice and long time ago, just north of Liverpool in the practice I'm still there now.

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The obesity was rare and we didn't have a single case of type two diabetes in anybody under 55.

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Not a single case.

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It was quite unknown.

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And in fact, type two diabetes had a different name.

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We've had to change the name because of the epidemic used to be called maturity onset diabetes.

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That meant old people, right?

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Now we call it type two diabetes because we have to include so many young people.

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It's really, really serious because people are losing their life expectancy.

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And I'm witnessing this.

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We're all sleepwalking into a metabolic disaster and the people praying the greatest price in my opinion are young people and it's a scandal.

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And I'm hopping mad really.

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I think we've started to normalize the dad bod.

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You know, the big tummy and ha ha without realizing that maybe that isn't how you're supposed to be.

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So that's what's on my mind.

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Young people and their future and they don't even know.

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You say young people there because they've got the biggest opportunity to change the trajectory of their future.

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Yes.

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But for the audience who's listening, that might be in their 50s now.

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Is this advice also applicable?

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Absolutely.

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So we know from government figures, UK government figures that for every year that you have poorly controlled type two diabetes, you're losing 100 days of life.

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That's about a third of a year, isn't it?

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So whatever age you are, if you have poorly controlled diabetes, you're losing life expectancy and maybe a third of all the people in the world with type two diabetes don't even know they have it.

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Because they haven't taken a test so they don't know.

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What do you think kills people with type two diabetes?

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Is it some cardiovascular issue?

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Yeah, well done.

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You don't mean to medical school, you don't know.

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That most doctors, that's what they'd say because we know that a high blood sugar over time damages your arteries.

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So it's a cumulative thing over time.

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But what you may not know is that actually a rising cause of mortality for people with diabetes is cancer.

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Oh really?

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So eight forms of cancer are strongly associated with diabetes.

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I want to just define that term diabetes because I think I went through a lot of my life assuming that diabetes was a disease that some people are born with and because I didn't have it, I thought I didn't need to worry about that.

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That's really important.

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So first of all is type one diabetes and type two.

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But before I can explain about diabetes, I need to explain about insulin.

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This is absolutely key to our whole discussion.

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So I've already said that a high blood sugar damages your arteries.

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And in fact, there's work to show that a very high blood sugar damages the non-stick lining of your arteries within six hours.

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Oh wow.

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Really quick. Call it glyco-calix, the non-stick lining.

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And damage is occurring very quickly.

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I'm going to ask you a really stupid question.

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When you say high blood sugar, I get high blood sugar when I eat lots of sugar.

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Okay. So first of all, we're actually talking about glucose.

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Yeah.

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And sugar can mean table sugar or it could mean many different things.

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But we're actually talking about blood glucose.

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Which comes from lots of foods.

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Which comes from many foods.

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Carbohydrate heavy foods.

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Yes. Yes, it does.

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It does.

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So that's right.

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But you have the hormone insulin to defend you from poor dietary choices.

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So the question is, what does insulin do with the sugar you just ate?

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And here's the answer.

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Insulin, the hormone insulin produced by a pancreas gland,

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it pushes the sugar and it pushes it out of the bloodstream inside cells,

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where it can be used for energy for you to run around.

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But what if you take in more carbohydrate than you need to run around?

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Well, then that sugar is turned to fat inside cells.

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Because it's safer for you to turn that sugar into fat than it is to have it damaging your arteries.

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So I am somebody with type 2 diabetes so we can talk about me.

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So I had a really heavy biscuit habit.

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I was a senior partner of the practice and it's stressful.

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And I had patients used to bring me biscuits all the time as a gift,

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because they want the doctor to be happy.

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So in the drawer in the top of my desk was packets and packets of biscuits.

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So I'm taking in more sugar and I didn't run around.

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And gradually my waist got bigger.

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And what was actually happening was,

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as I took in more sugar than I needed to run around,

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my insulin was working to get rid of that sugar.

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And it was giving me two things, one, a belly.

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And I thought it's just middle-aged spread, you know?

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And the other was I didn't know, but my liver was filling with fat.

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And that is very common now.

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Well, it's the third of everybody in the developed world has fatty liver now.

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Here we got the wonderful props.

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Let's talk about these.

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Great.

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So fatty liver, this is the healthy liver here.

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And you see the colour.

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Look at this one.

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It's yellow, it's the wrong colour.

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And it's because of fat.

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So in that case, like has happened to me over years,

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my liver began to fill with fat.

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Because it was essentially overworked and glucose was being stored there?

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Yes.

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So I was taking in too much glucose.

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Insulin was doing its good job of taking it out of my bloodstream

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and forcing it inside cells in my belly,

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but unfortunately in my liver.

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And so there's a progressive laying down of fat in the liver.

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So if we look at actually some proper liver,

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so this is the, put on your seat belts now,

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because this is somebody's actual liver.

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So then that's the normal liver.

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But look at this, it's larger.

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That's a real human liver.

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Yes, these are human livers, and that's as it should be.

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But this look at this liver is larger.

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And it's larger because there's so much fat in it.

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Now the twist in the story is fatty liver interferes with the good work of insulin.

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So you develop a thing called insulin resistance,

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which means your insulin is no longer as powerful as it was.

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It's beginning to become difficult for you to deal with carbohydrate and sugar,

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because your insulin isn't working as well.

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And the only way to deal with that is the next twist in the story.

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You have to start producing more insulin.

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Do you see? Because it doesn't work as well.

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So your pancreas has to crank up the supply.

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We need more insulin.

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So now you have two things you have.

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Insulin resistance, your insulin isn't working as well.

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But at the same time, you're trying to produce more insulin in the pancreas.

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This bit's called the Long Silence Scream from the liver.

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This is worked by Professor Roy Taylor, a friend of mine at Newcastle University.

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And he pointed out that you've got fatty liver for about 10 years.

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You don't even know.

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You wouldn't know that you've liver's gone fatty and yellow like that.

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But unfortunately, this is another twist.

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Fat is being laid down in the pancreas gland, the very gland that your life depends upon producing insulin

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and your ability to produce enough insulin collapses.

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And at that point, you can't regulate blood sugar anymore.

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But upstream of that, you have a problem.

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You've got that.

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But you don't even know.

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You're talking about what's in my mind.

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Why are we waiting until you actually have all the problems of type 2 diabetes?

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So since 2013, I've got hundreds of patients and I'm monitoring the baseline

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and latest follow-up.

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So what happens to them?

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It's really important.

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And now I have a huge data set that I can interrogate and answer questions.

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So number one question.

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Let's think about prediabetes.

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So this is in the Long Silence Scream.

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Well, I can tell you that the people with prediabetes in my practice north of Liverpool,

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93% of them will get a completely normal blood sugar if they go low carb,

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93% resolution, and that will last for years because I've checked.

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Okay.

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How about we wait for the 10 years until Steven, you've got type 2 diabetes and then you go low carb?

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At that point, if I can get you early, I've got a 73% chance of you having a normal blood sugar.

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Let's wait another few years because you don't want to give up bread and you don't want to give up chips and pizza.

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There enough.

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I'll wait.

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But if we wait five years, you only stand a 50% chance.

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So do you see it goes 93% over 70%, 50%, so the chances of me not needing drugs

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and be able to do a good job for you are diminishing.

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So really, it's a stitch in time.

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And so much of this, you don't even know.

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You don't even know it's going on.

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One of the things that shocks me is how little we know about what's in our food.

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Yes.

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You know, because I think we all know that biscuits are a food that has a high glycemic index.

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Well done.

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Which is a term that I've learned from this podcast.

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Yes.

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So that's the glycemic index.

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What that is doing is comparing different carbohydrates with pure glucose.

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Oh, okay.

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So you see pure glucose is 100 and then other sugars come further down.

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But there is something better than the glycemic index.

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And that's called the glycemic load.

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The glycemic load takes portions of food

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and predicts how will that portion of food actually affect your blood sugar?

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And am I right in thinking the glycemic load would factor in the amount of nutrients in the food?

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Exactly.

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So like protein fiber.

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Yeah.

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Because if you took watermelon, well, it's mainly water, isn't it?

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So you have to factor in.

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You can have quite a lot of watermelon to equal a chocolate bar.

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So the density, you're looking at the density of sugar in it as well.

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Okay.

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So that's why the glycemic load is better.

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Was there a moment in your career where you started to question what you'd been told?

239
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Yeah.

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You know, so you start as a young doctor.

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I wanted to be part of a small community and stay there.

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And make a difference.

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And then comes the sad bit really.

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So for the first 25 years, I was trying to do what's in the guidelines.

245
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I was trying to be a good doctor.

246
00:15:58.000 --> 00:16:03.000
But what I noticed, I noticed two things.

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Number one, I noticed what I've already said to you that the health of the population I cared for

248
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was deteriorating.

249
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It wasn't getting better.

250
00:16:12.000 --> 00:16:17.000
So if I'm the doctor in charge of the practice looking after these people

251
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and health is deteriorating, am I not responsible?

252
00:16:22.000 --> 00:16:26.000
And where is all this difference I was hoping to make?

253
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It just wasn't panning out.

254
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At the same time, I'd always in my heart felt that prescribing lots of drugs felt a bit

255
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wrong.

256
00:16:42.000 --> 00:16:49.000
It felt like a mini failure because how is somebody well if they're taking six tablets a day?

257
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Was there one particular patient that you met?

258
00:16:52.000 --> 00:16:53.000
There were two.

259
00:16:53.000 --> 00:16:54.000
Two things happened.

260
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Both to do with very powerful women.

261
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The first powerful woman was a lady I'd known for over ten years.

262
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She and a husband I'd cared for them both.

263
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They both had poorly controlled diabetes and they were both very heavy.

264
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At the time, I could monitor how compliant my patients were with their medication.

265
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And if I had to be truthful, in part, that was how I was paid.

266
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Part of my payment was to do with other patients having, in this case, metformin,

267
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the most commonly used drug for type 2 diabetes.

268
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I think that's a good payment.

269
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Yeah, I would be honest, because you're supposed to, the government approve of the fact that we give drugs that are needed for type 2 diabetes,

270
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so that you're given a sort of quota where it's regarded as good practice that such a certain percentage of your patients will be on metformin.

271
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What?

272
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Yeah, it's true.

273
00:17:57.000 --> 00:18:01.000
So is it fair to say that you were somewhat incentivized to give people metformin?

274
00:18:01.000 --> 00:18:02.000
That would be true.

275
00:18:02.000 --> 00:18:13.000
But I think we should also be fair to say that the body of evidence at the time would say that it's good practice to give metformin to people with type 2 diabetes.

276
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And conversely, poor practice is not to use metformin, but we'll develop that.

277
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So the backdrop is we're monitoring the patients who stop taking them at forming, because that is number 1, poor practice and number 2 actually costs me.

278
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So I wrote to the person,

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Dear Mrs Son, so I'm concerned that you don't seem to be taking your metformin, please make an appointment with me at your earliest convenience, very British, very polite.

280
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Anyway, nothing prepared me for what was going to happen that morning and it's changed my entire life on that point.

281
00:18:53.000 --> 00:19:00.000
So the lady, let's call her Mrs Jones, that wasn't her.

282
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She marches in and she said to me, you think you're going to tell me off, don't you, Dr. Unring?

283
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Well, I've got news for you.

284
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I'm going to tell you off.

285
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I was scared like what's going on.

286
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She's never been like this before. She was a polite person.

287
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Anyway, she went on to explain, she said, when you do my blood tests, you will find that my blood glucose is completely normal despite not taking your metformin.

288
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And she said, I'm wondering if you're actually qualified as a doctor, because in the last 10 years, did you ever once tell me that bread was sugar or breakfast cereals were sugar?

289
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I had to learn online that bread is sugar, that rice is sugar, the breakfast cereals are sugar.

290
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And when I cut those foods, I don't need your metformin now.

291
00:20:02.000 --> 00:20:07.000
And she went, she made it worse. She said, this is schoolboy biology.

292
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You should have learnt that when you were 16.

293
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I was dead scared because you know, complaints as a GP, it's really bad, they gone for years and years.

294
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But mainly I was scared because every word she said was true.

295
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And one thing I had learned about when you're an older doctor is you got to listen to people properly.

296
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If they're complaining, don't deny it, don't defend yourself, take it.

297
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So I said, okay, I want to learn what you, you know, if this is true, will you meet me again? Let's do the blood test.

298
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So we did the blood test, it was true. It was the first case of drug-free type two diabetes I had ever seen.

299
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I've never seen a single case in 25 years where people came off medication.

300
00:20:58.000 --> 00:21:03.000
I was fascinated because she'd done it like a miracle.

301
00:21:03.000 --> 00:21:06.000
But it was another detail I just share with you.

302
00:21:06.000 --> 00:21:14.000
She was one of 40,000 people online learning from each other how to do it.

303
00:21:14.000 --> 00:21:20.000
And when I looked, they were being rubbish by the healthcare professionals.

304
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So people like me were telling them you'll die, what you're doing is dangerous.

305
00:21:26.000 --> 00:21:31.000
And I was ashamed, really ashamed.

306
00:21:31.000 --> 00:21:34.000
And it's complete coincidence.

307
00:21:34.000 --> 00:21:41.000
But in the same month, we have to introduce my wife, Jen.

308
00:21:41.000 --> 00:21:44.000
Is there a photo? Come on, let's see Jen.

309
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She's probably the cleverest woman in the world.

310
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She's so clever, I love that woman.

311
00:21:50.000 --> 00:21:57.000
So Jen, so her back, she is a clinical health psychologist.

312
00:21:57.000 --> 00:22:05.000
And she specializes, she's fascinated by the role of hope in disease and the difference it can make.

313
00:22:05.000 --> 00:22:10.000
She spent her life researching the difference that hope makes the clinical outcomes.

314
00:22:10.000 --> 00:22:18.000
So it just so happened that she was in a supermarket and she saw a discounted diet book.

315
00:22:18.000 --> 00:22:20.000
That's the book.

316
00:22:20.000 --> 00:22:23.000
Escaped the diet book to John Griffith.

317
00:22:23.000 --> 00:22:26.000
Yeah, Dr. John Griffith, what a lovely guy.

318
00:22:26.000 --> 00:22:31.000
So Jen bought that book just around the time I'm telling her about this patient.

319
00:22:31.000 --> 00:22:36.000
So she said, you have to read this book about a low carbohydrate approach

320
00:22:36.000 --> 00:22:42.000
to insulin resistance, to type 2 diabetes.

321
00:22:42.000 --> 00:22:49.000
And in the book, everything that my patient had told me was there.

322
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But it was done in a medical way and I understood.

323
00:22:54.000 --> 00:23:00.000
She said, David, why are you sort of failing?

324
00:23:00.000 --> 00:23:05.000
Why don't you do one thing before you retire?

325
00:23:05.000 --> 00:23:09.000
Why can't you do a cheerful something you really believe in?

326
00:23:09.000 --> 00:23:11.000
Why don't you have a go at this low carb?

327
00:23:11.000 --> 00:23:12.000
You're self.

328
00:23:12.000 --> 00:23:23.000
Yeah, she said, why don't you and me go on this diet for see if some patients would volunteer and do it with us?

329
00:23:23.000 --> 00:23:27.000
And I mentioned it to the partners and they said no.

330
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These are other doctors.

331
00:23:29.000 --> 00:23:31.000
Yeah, so I'm senior partner.

332
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I'm supposedly the boss.

333
00:23:33.000 --> 00:23:39.000
But the time low carb was not respectable and they didn't like it.

334
00:23:39.000 --> 00:23:42.000
And they said, we don't want you to do this.

335
00:23:42.000 --> 00:23:50.000
And partly because they said, well, how is that a good use of the resources of the practice?

336
00:23:50.000 --> 00:23:55.000
Because if you're doing this, David, maybe you're not treating chest infections or other things.

337
00:23:55.000 --> 00:23:56.000
It's pressure on the health service.

338
00:23:56.000 --> 00:24:00.000
So this felt a bit, they felt it was a bit self-indulgent.

339
00:24:00.000 --> 00:24:04.000
So I got back to my wife and said, the partners say no.

340
00:24:04.000 --> 00:24:07.000
And she said, I'll tell you what we're going to do.

341
00:24:07.000 --> 00:24:10.000
We're both going to work for free and we'll do it.

342
00:24:10.000 --> 00:24:19.000
Why don't we do this in our own time in an evening when the practice no resources?

343
00:24:19.000 --> 00:24:22.000
So that's exactly what we did.

344
00:24:22.000 --> 00:24:27.000
We found 18 volunteers who were interested amongst the patients.

345
00:24:27.000 --> 00:24:30.000
And then Jen and I, so that was 20 others.

346
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We started meeting every Monday night, talking about low carb, learning, how do you cook stuff, how do you do it?

347
00:24:39.000 --> 00:24:40.000
We did it together.

348
00:24:40.000 --> 00:24:44.000
And one of the nurses was so excited.

349
00:24:44.000 --> 00:24:45.000
Heather is her name.

350
00:24:45.000 --> 00:24:48.000
Let's give her a thumbs up to Heather.

351
00:24:48.000 --> 00:24:50.000
Heather said, I'll work for free.

352
00:24:50.000 --> 00:24:51.000
I'll help you.

353
00:24:51.000 --> 00:24:52.000
I'd love to do this.

354
00:24:52.000 --> 00:24:56.000
I want to believe in what I do.

355
00:24:56.000 --> 00:24:59.000
And then the magic begins.

356
00:24:59.000 --> 00:25:01.000
The results, I couldn't believe it.

357
00:25:01.000 --> 00:25:04.000
I could not, you know, I'd never seen anything like it.

358
00:25:04.000 --> 00:25:11.000
And the first thing I saw was the liver function improving.

359
00:25:11.000 --> 00:25:15.000
You see, because I'm doing blood tests, because I know I'm doing something weird.

360
00:25:15.000 --> 00:25:20.000
I'm doing something that I would be criticized for.

361
00:25:20.000 --> 00:25:24.000
So if you're going to do a weird thing, you need to measure stuff.

362
00:25:24.000 --> 00:25:26.000
You can't, you know, it's these patients.

363
00:25:26.000 --> 00:25:30.000
So you can't just experiment and not be, am I doing harm?

364
00:25:30.000 --> 00:25:34.000
What's happening to the cholesterol and the lipid profiles?

365
00:25:34.000 --> 00:25:37.000
So I was monitoring stuff really closely.

366
00:25:37.000 --> 00:25:40.000
The liver function though, Stephen.

367
00:25:40.000 --> 00:25:45.000
I got people who I thought they were drinking alcohol.

368
00:25:45.000 --> 00:25:49.000
And I thought the liver problem was due to alcohol.

369
00:25:49.000 --> 00:25:52.000
And they'd had abnormal liver function for 10 years.

370
00:25:52.000 --> 00:25:57.000
And suddenly, within weeks, the liver function was improving

371
00:25:57.000 --> 00:26:00.000
often by a third of 50%.

372
00:26:00.000 --> 00:26:02.000
I was so excited.

373
00:26:02.000 --> 00:26:04.000
Can you imagine I'm sitting there?

374
00:26:04.000 --> 00:26:06.000
And the laboratory results are coming in.

375
00:26:06.000 --> 00:26:09.000
And they're like, wow.

376
00:26:09.000 --> 00:26:13.000
And then another and another.

377
00:26:13.000 --> 00:26:14.000
So that was the first thing.

378
00:26:14.000 --> 00:26:17.000
Then the wait to all meeting every Monday night.

379
00:26:17.000 --> 00:26:21.000
And we got the scales and everybody gets weighed every Monday night.

380
00:26:21.000 --> 00:26:23.000
And the wait started falling off people.

381
00:26:23.000 --> 00:26:25.000
It really did.

382
00:26:25.000 --> 00:26:29.000
And then all sorts of other weird stuff started happening,

383
00:26:29.000 --> 00:26:33.000
some of which I couldn't make sense of for years.

384
00:26:33.000 --> 00:26:38.000
The first one was, people said, are you hungry because I'm not?

385
00:26:38.000 --> 00:26:43.000
And they started saying things like, do you have to eat breakfast?

386
00:26:43.000 --> 00:26:46.000
And I also, I wasn't hungry.

387
00:26:46.000 --> 00:26:48.000
I wasn't hungry.

388
00:26:48.000 --> 00:26:52.000
They were telling me the truth because I was experiencing this with them.

389
00:26:52.000 --> 00:26:55.000
Why are we not hungry?

390
00:26:55.000 --> 00:26:56.000
That's so odd.

391
00:26:56.000 --> 00:27:01.000
And I was not bothering with breakfast, so I didn't eat it.

392
00:27:01.000 --> 00:27:03.000
You don't have to have it.

393
00:27:03.000 --> 00:27:05.000
I'm a belly went away.

394
00:27:05.000 --> 00:27:10.000
The next thing was, I noticed when I stood up from my desk,

395
00:27:10.000 --> 00:27:14.000
I felt dizzy, weird.

396
00:27:14.000 --> 00:27:20.000
Now, I hadn't told anybody, but I had moderate high blood pressure for years.

397
00:27:20.000 --> 00:27:25.000
But I didn't like to be a patient, so I never went to a doctor.

398
00:27:25.000 --> 00:27:29.000
I just put my head in the sun, so I had high blood pressure for years.

399
00:27:29.000 --> 00:27:32.000
When it took my blood pressure, it was low normal.

400
00:27:33.000 --> 00:27:34.000
Why?

401
00:27:34.000 --> 00:27:35.000
I didn't know.

402
00:27:35.000 --> 00:27:38.000
But on the patients as well, I'm doing that as well.

403
00:27:38.000 --> 00:27:42.000
I'm measuring all the blood pressure and it's improving.

404
00:27:42.000 --> 00:27:47.000
So it's getting weirder and we don't live a function improving.

405
00:27:47.000 --> 00:27:49.000
Weight going down.

406
00:27:49.000 --> 00:27:52.000
Blood pressure improving.

407
00:27:52.000 --> 00:27:59.000
In those days, we were, the blood test that we did was the thing called a hemoglobin A1C.

408
00:27:59.000 --> 00:28:04.000
This is the average sugariness of your blood for the preceding three months,

409
00:28:04.000 --> 00:28:06.000
so the results take a while.

410
00:28:06.000 --> 00:28:11.000
But then, when the hemoglobin A1C came in there,

411
00:28:11.000 --> 00:28:17.000
we were getting really spectacular improvements in average blood sugar.

412
00:28:17.000 --> 00:28:24.000
And that's kind of how it began, so that's 2013, so that's 13 years ago.

413
00:28:25.000 --> 00:28:32.000
And the rest is history, but I was completely blown away.

414
00:28:32.000 --> 00:28:37.000
And I was full of curiosity about all these other things and how was it?

415
00:28:37.000 --> 00:28:40.000
Why were these things improving?

416
00:28:40.000 --> 00:28:43.000
So in those 13 years, how has your fitness, your health changed?

417
00:28:43.000 --> 00:28:46.000
My mental powers were much greater.

418
00:28:46.000 --> 00:28:48.000
I could concentrate better.

419
00:28:48.000 --> 00:28:51.000
I wasn't fretty, so I noticed that.

420
00:28:52.000 --> 00:28:58.000
The next thing I noticed was I needed a lot less sleep.

421
00:28:58.000 --> 00:29:05.000
So yeah, in the beginning, I used to have to have a little sleep on my doctor's couch every lunchtime.

422
00:29:05.000 --> 00:29:09.000
So I was seeing your partner, so you pressed, do not disturb,

423
00:29:09.000 --> 00:29:14.000
and you put the curtains around and have a little nap on my own couch for 20 minutes.

424
00:29:14.000 --> 00:29:17.000
There was only way I could get through the day.

425
00:29:17.000 --> 00:29:19.000
I didn't need that nap anymore.

426
00:29:19.000 --> 00:29:21.000
I was less sleepy.

427
00:29:21.000 --> 00:29:24.000
I needed an hour's less sleep a day.

428
00:29:24.000 --> 00:29:27.000
I could think better.

429
00:29:27.000 --> 00:29:31.000
I could cope with the same problems.

430
00:29:31.000 --> 00:29:33.000
And this is so weird.

431
00:29:33.000 --> 00:29:36.000
But mentally I was stronger.

432
00:29:36.000 --> 00:29:39.000
It was like being a younger man.

433
00:29:39.000 --> 00:29:41.000
The way...

434
00:29:41.000 --> 00:29:45.000
I don't know, I think you have a sense of mental horsepower.

435
00:29:45.000 --> 00:29:51.000
Going back to the topic of this conversation, you talked about how everybody listening right now has a variety of different health futures.

436
00:29:51.000 --> 00:29:57.000
And which health future they end up in is going to be determined by the everyday decisions they make.

437
00:29:57.000 --> 00:29:58.000
Yes, yes.

438
00:29:58.000 --> 00:30:00.000
So I want to really zoom in on some of those everyday decisions.

439
00:30:00.000 --> 00:30:02.000
We talked about you and your biscuits.

440
00:30:02.000 --> 00:30:08.000
And at the time you said you were probably quite sad and triaged a doctor sitting in a chair, patients coming in.

441
00:30:08.000 --> 00:30:10.000
You weren't doing exercise?

442
00:30:10.000 --> 00:30:17.000
No, I didn't fundamentally believe it would make that much difference.

443
00:30:17.000 --> 00:30:21.000
And this is such a great point, you have a really great point.

444
00:30:21.000 --> 00:30:23.000
So let's think about weight loss.

445
00:30:23.000 --> 00:30:28.000
So I would give advice on weight loss to my patients.

446
00:30:28.000 --> 00:30:30.000
And I would say eat less and move more.

447
00:30:30.000 --> 00:30:33.000
And I'd even sometimes say that belson thing.

448
00:30:33.000 --> 00:30:36.000
You know, no fat people came out of belson.

449
00:30:36.000 --> 00:30:37.000
I've never heard that.

450
00:30:37.000 --> 00:30:39.000
But it's a horrible thing to say to a patient, isn't it?

451
00:30:39.000 --> 00:30:40.000
What's belson?

452
00:30:40.000 --> 00:30:43.000
Well, that's in World War II where they all starved.

453
00:30:43.000 --> 00:30:44.000
Oh, okay.

454
00:30:44.000 --> 00:30:48.000
So the point is you're saying to somebody with an obesity problem.

455
00:30:48.000 --> 00:30:49.000
It's awful.

456
00:30:49.000 --> 00:30:51.000
Yes, you're blaming them.

457
00:30:51.000 --> 00:30:53.000
That's exactly the point.

458
00:30:53.000 --> 00:30:54.000
And that's what I did.

459
00:30:54.000 --> 00:31:01.000
And it's worse than that because I give them that advice and it just about never works.

460
00:31:01.000 --> 00:31:03.000
I did a horrible thing.

461
00:31:03.000 --> 00:31:05.000
I used to say to them right.

462
00:31:06.000 --> 00:31:11.000
So why don't you just have two tablespoons of all-brand a day?

463
00:31:11.000 --> 00:31:12.000
Oh, breakfast cereal.

464
00:31:12.000 --> 00:31:13.000
Yeah.

465
00:31:13.000 --> 00:31:14.000
With skimmed milk.

466
00:31:14.000 --> 00:31:19.000
And I would advise a few multivitamins.

467
00:31:19.000 --> 00:31:23.000
And a couple of pints of skimmed milk a day.

468
00:31:23.000 --> 00:31:25.000
That was my advice.

469
00:31:25.000 --> 00:31:28.000
And then when it didn't work, who do you think I blamed?

470
00:31:28.000 --> 00:31:29.000
Yeah.

471
00:31:29.000 --> 00:31:32.000
And this was all part of my epiphany.

472
00:31:32.000 --> 00:31:37.000
I never joined the dots that the failure was not theirs.

473
00:31:37.000 --> 00:31:39.000
It was mine.

474
00:31:39.000 --> 00:31:41.000
And that's horrible, isn't it?

475
00:31:41.000 --> 00:31:47.000
Imagine 25 years of I was blaming patients for their failure to lose weight.

476
00:31:47.000 --> 00:31:53.000
And it was my failure because I didn't give them advice that worked.

477
00:31:53.000 --> 00:31:57.000
And if you keep giving the same advice to people and it doesn't work,

478
00:31:57.000 --> 00:32:02.000
shouldn't I have questioned, but isn't that happening in society overall?

479
00:32:02.000 --> 00:32:04.000
How are we doing?

480
00:32:04.000 --> 00:32:06.000
How are we doing with health?

481
00:32:06.000 --> 00:32:07.000
How's it going?

482
00:32:07.000 --> 00:32:09.000
So disaster, isn't it?

483
00:32:09.000 --> 00:32:12.000
So we need to do something different.

484
00:32:12.000 --> 00:32:20.000
But for me, for 25 years, I did not believe that lifestyle was key and now I do.

485
00:32:20.000 --> 00:32:26.000
And that's why I didn't think that the biscuits made that much difference.

486
00:32:26.000 --> 00:32:32.000
Obviously, I knew basic nutrition, so I made sure there's protein and there's iron and stuff.

487
00:32:32.000 --> 00:32:40.000
I fundamentally believed that drugs is what I should be using, medication,

488
00:32:40.000 --> 00:32:44.000
and that lifestyle was a sort of add-on.

489
00:32:44.000 --> 00:32:46.000
Isn't that terrible?

490
00:32:46.000 --> 00:32:52.000
I think this is so important because it really gets to what I believe the average person thinks as well.

491
00:32:52.000 --> 00:32:56.000
We were talking before we started recording about some of my friends.

492
00:32:56.000 --> 00:32:58.000
There's two friends I mentioned.

493
00:32:58.000 --> 00:33:01.000
One of them is a very, very successful businessman.

494
00:33:01.000 --> 00:33:03.000
Everybody knows who this person is.

495
00:33:03.000 --> 00:33:06.000
And they asked me this weekend as pizza healthy.

496
00:33:06.000 --> 00:33:08.000
And I just couldn't believe...

497
00:33:08.000 --> 00:33:10.000
It's my...

498
00:33:10.000 --> 00:33:11.000
Oh, what pizza are we?

499
00:33:11.000 --> 00:33:13.000
Because they were trying to choose between...

500
00:33:13.000 --> 00:33:16.000
They usually have a big 12-inch pizza for lunch.

501
00:33:17.000 --> 00:33:19.000
And he was asking me, what's healthiest, Steven?

502
00:33:19.000 --> 00:33:23.000
Nando's chicken or this 12-inch pizza he was going to get.

503
00:33:23.000 --> 00:33:25.000
And I literally looked at him like I was looking at a ghost.

504
00:33:25.000 --> 00:33:27.000
I was like, you winding me up.

505
00:33:27.000 --> 00:33:29.000
And he was genuinely serious.

506
00:33:29.000 --> 00:33:31.000
For me, 60 years old now.

507
00:33:31.000 --> 00:33:36.000
And he doesn't know if a chicken breast is healthier than a 12-inch pizza.

508
00:33:36.000 --> 00:33:39.000
And the other example that I mentioned before we started recording

509
00:33:39.000 --> 00:33:43.000
is a very famous Premier League football superstar legend

510
00:33:43.000 --> 00:33:48.000
who you would assume had gone through those sort of 15, 20 years of being an academy player

511
00:33:48.000 --> 00:33:53.000
and then a pro athlete knows what has sugar in and what doesn't.

512
00:33:53.000 --> 00:33:56.000
And he was asking me, is a big spaghetti carbonara is that healthy?

513
00:33:56.000 --> 00:33:57.000
Is that a health food?

514
00:33:57.000 --> 00:34:01.000
Because he said to me during his football years, they were told always to carload.

515
00:34:01.000 --> 00:34:03.000
And again, this...

516
00:34:03.000 --> 00:34:06.000
It gave me a huge amount of empathy because it made me realize how...

517
00:34:06.000 --> 00:34:09.000
Even though there's podcasts like this where we talk so much about health

518
00:34:09.000 --> 00:34:12.000
and even though there's the internet now, this information is not getting through

519
00:34:12.000 --> 00:34:14.000
to the average person for some reason.

520
00:34:14.000 --> 00:34:17.000
And they too, I believe, but think exactly what you just said.

521
00:34:17.000 --> 00:34:24.000
That health is, you know, it's this sort of accessory where my fate is determined anyway.

522
00:34:24.000 --> 00:34:26.000
And if I do this health stuff, which is a bit of an inconvenience

523
00:34:26.000 --> 00:34:31.000
because these Percy pigs taste great or these candies taste great,

524
00:34:31.000 --> 00:34:34.000
then I might be able to look a little bit better,

525
00:34:34.000 --> 00:34:38.000
a little bit more aesthetically pleasing, but my fate is determined.

526
00:34:38.000 --> 00:34:42.000
The simple point here in nutrition, we're not teaching it.

527
00:34:42.000 --> 00:34:44.000
So there's only three macronutrients.

528
00:34:44.000 --> 00:34:48.000
There's only protein, fats and carbohydrate.

529
00:34:48.000 --> 00:34:53.000
And yet your friends there haven't even got the three macronutrients.

530
00:34:53.000 --> 00:34:56.000
And they are successful, intelligent people.

531
00:34:56.000 --> 00:35:00.000
So somewhere we're going badly wrong, aren't we?

532
00:35:00.000 --> 00:35:03.000
There was another example that's really fun to mind to me,

533
00:35:03.000 --> 00:35:05.000
which was, you know, I'm in drag and stand at the moment

534
00:35:05.000 --> 00:35:09.000
and someone came in and pitched a fruit snack business.

535
00:35:09.000 --> 00:35:12.000
And it's basically dried out fruit pieces.

536
00:35:12.000 --> 00:35:13.000
Now I look back.

537
00:35:13.000 --> 00:35:15.000
I'm loving this already.

538
00:35:15.000 --> 00:35:16.000
Yeah.

539
00:35:16.000 --> 00:35:17.000
I looked at the back.

540
00:35:17.000 --> 00:35:18.000
Yes.

541
00:35:18.000 --> 00:35:22.000
And it said, in the range of 60 to 70% sugar,

542
00:35:22.000 --> 00:35:26.000
because what they've done is they've taken exotic fruits like mangoes,

543
00:35:26.000 --> 00:35:29.000
dried them out, and now you have this little chip,

544
00:35:29.000 --> 00:35:32.000
which is this piece of mango, 60, 70% sugar.

545
00:35:32.000 --> 00:35:35.000
So I'm looking at the back of this thing, thinking, this is candy.

546
00:35:35.000 --> 00:35:36.000
Yeah.

547
00:35:36.000 --> 00:35:37.000
This is basically candy.

548
00:35:37.000 --> 00:35:38.000
Thank you.

549
00:35:38.000 --> 00:35:41.000
But I'm looking at around and every, because it, because it uses the word fruit.

550
00:35:41.000 --> 00:35:42.000
Yes.

551
00:35:42.000 --> 00:35:45.000
People have this sort of halo assumption that if the word fruit is on it,

552
00:35:45.000 --> 00:35:46.000
fruit juice, fruit snack.

553
00:35:46.000 --> 00:35:47.000
It's a little sell.

554
00:35:47.000 --> 00:35:48.000
Yeah.

555
00:35:48.000 --> 00:35:50.000
And also it's a sort of who cares about the consequence,

556
00:35:50.000 --> 00:35:53.000
but we'll make a pile of money selling dried up fruit.

557
00:35:53.000 --> 00:35:57.000
And they miss what you read on the back.

558
00:35:57.000 --> 00:35:58.000
Yeah.

559
00:35:58.000 --> 00:35:59.000
It's 60 to 70%.

560
00:35:59.000 --> 00:36:00.000
Is that okay?

561
00:36:00.000 --> 00:36:01.000
How's that?

562
00:36:01.000 --> 00:36:03.000
You know, what if somebody had typed you that?

563
00:36:03.000 --> 00:36:05.000
What for kids will just give them?

564
00:36:05.000 --> 00:36:06.000
Yeah.

565
00:36:06.000 --> 00:36:13.000
And you've touched another thing about what's going wrong.

566
00:36:13.000 --> 00:36:18.000
So when we look at my practice in this epidemic,

567
00:36:18.000 --> 00:36:21.000
and really, as I've said already, it's not an epidemic.

568
00:36:21.000 --> 00:36:22.000
It's a pandemic.

569
00:36:22.000 --> 00:36:23.000
It's everywhere.

570
00:36:23.000 --> 00:36:25.000
I go all over the world.

571
00:36:25.000 --> 00:36:30.000
And obesity, type 2 diabetes, poor metabolic health is in it.

572
00:36:30.000 --> 00:36:31.000
It's everywhere.

573
00:36:31.000 --> 00:36:32.000
It's everywhere.

574
00:36:32.000 --> 00:36:38.000
And I think one of the things, touching on what you just said,

575
00:36:38.000 --> 00:36:43.000
is so you wake up and you have your cereals for breakfast.

576
00:36:43.000 --> 00:36:44.000
If you've got some here.

577
00:36:44.000 --> 00:36:46.000
Which we have some cereals there.

578
00:36:46.000 --> 00:36:53.000
And then you'll have, why don't you have a big glass of fresh orange juice as well?

579
00:36:53.000 --> 00:36:54.000
Great idea.

580
00:36:54.000 --> 00:36:57.000
And then you're okay.

581
00:36:57.000 --> 00:36:58.000
That's your breakfast.

582
00:36:58.000 --> 00:37:01.000
But then on the way in, you have a little snack and people do.

583
00:37:01.000 --> 00:37:05.000
They buy a bar or some crisps or something like that.

584
00:37:05.000 --> 00:37:09.000
And then even at school, they might get a muffin mid-morning.

585
00:37:09.000 --> 00:37:10.000
It's firey enough.

586
00:37:10.000 --> 00:37:12.000
They might then have an apple.

587
00:37:12.000 --> 00:37:15.000
A lunch time, you're going to have some sandwiches.

588
00:37:15.000 --> 00:37:19.000
And then you've eaten your sandwich so you'll, I don't know,

589
00:37:19.000 --> 00:37:23.000
you might have a cake or something or some ice cream.

590
00:37:23.000 --> 00:37:26.000
And then you'll go home and then it's time for you know,

591
00:37:26.000 --> 00:37:28.000
maybe your chips or your pizza.

592
00:37:28.000 --> 00:37:31.000
What you've actually done is has sugar with your sugar,

593
00:37:31.000 --> 00:37:35.000
with your sugar, sugar, sugar, sugar, sugar all day long.

594
00:37:35.000 --> 00:37:38.000
There's hardly any protein going back then to those,

595
00:37:38.000 --> 00:37:41.000
where was the protein to grow you?

596
00:37:41.000 --> 00:37:45.000
You know, and that's the thing that's changed over time,

597
00:37:45.000 --> 00:37:48.000
that we are the snacking.

598
00:37:48.000 --> 00:37:52.000
So I come across a lot of young people,

599
00:37:52.000 --> 00:37:56.000
and their mother is saying, I can't get him to eat any proper food.

600
00:37:56.000 --> 00:37:59.000
He just eats snacks all day long.

601
00:37:59.000 --> 00:38:02.000
And it won't, I can't, they can't get protein in them.

602
00:38:02.000 --> 00:38:04.000
And some of them are actually thin kids.

603
00:38:04.000 --> 00:38:06.000
They're not all fat.

604
00:38:06.000 --> 00:38:08.000
Let's talk about what you just said there.

605
00:38:08.000 --> 00:38:11.000
And we can walk through the day using the food we have on this table.

606
00:38:11.000 --> 00:38:13.000
Now I just want to caution that we do have some people

607
00:38:13.000 --> 00:38:15.000
that are probably out walking their dog listening and can't see.

608
00:38:15.000 --> 00:38:17.000
So we're going to have to do a bit of a voiceover.

609
00:38:17.000 --> 00:38:18.000
Okay.

610
00:38:18.000 --> 00:38:19.000
As to what's going on.

611
00:38:19.000 --> 00:38:21.000
But you said wake up in the morning, you have your cereal.

612
00:38:21.000 --> 00:38:22.000
Yeah.

613
00:38:22.000 --> 00:38:25.000
Now cereal growing up, I thought was a health food.

614
00:38:25.000 --> 00:38:26.000
Me too.

615
00:38:26.000 --> 00:38:27.000
Yeah.

616
00:38:27.000 --> 00:38:28.000
Me too.

617
00:38:28.000 --> 00:38:31.000
How much sugar is in the average standard bowl of, let's say, frosted cereal?

618
00:38:31.000 --> 00:38:34.000
Well, we can do this different way, Steven.

619
00:38:34.000 --> 00:38:37.000
This is actually like a test for you laid out here.

620
00:38:37.000 --> 00:38:38.000
Oh gosh, is that for you?

621
00:38:38.000 --> 00:38:41.000
Yeah, this is a test for you, and I'll describe it.

622
00:38:41.000 --> 00:38:42.000
Okay.

623
00:38:42.000 --> 00:38:46.000
So what you've got, you've got a bowl of,

624
00:38:46.000 --> 00:38:49.000
we'll call them their cornflakes.

625
00:38:49.000 --> 00:38:53.000
Then you've got a potato, a baked potato.

626
00:38:53.000 --> 00:38:56.000
It isn't baked yet, but you could bake it if you want.

627
00:38:56.000 --> 00:38:59.000
You've got 150 grams, and this is boiled rice.

628
00:38:59.000 --> 00:39:02.000
So it's not dry, it's boiled rice.

629
00:39:02.000 --> 00:39:04.000
You've got a very ripe banana.

630
00:39:04.000 --> 00:39:09.000
And at the end there, you've got a delicious looking chocolate bar.

631
00:39:09.000 --> 00:39:10.000
Yeah.

632
00:39:10.000 --> 00:39:14.000
So you've got there some cubes of sugar.

633
00:39:14.000 --> 00:39:18.000
And this is the test bit, you can see, as to how I'm going to give you,

634
00:39:18.000 --> 00:39:19.000
we'll score you in the end.

635
00:39:19.000 --> 00:39:20.000
Okay.

636
00:39:20.000 --> 00:39:25.000
So what I'd like you to do is consider these relatively,

637
00:39:25.000 --> 00:39:30.000
and each of those cubes of sugar represents a four gram teaspoon of sugar.

638
00:39:30.000 --> 00:39:31.000
Yeah.

639
00:39:31.000 --> 00:39:35.000
So if you could now just go along these and put beside each food,

640
00:39:35.000 --> 00:39:39.000
what you believe to be the equivalent in terms of teaspoons of sugar,

641
00:39:39.000 --> 00:39:42.000
and then I'll give you a score and see how you do.

642
00:39:42.000 --> 00:39:45.000
And those are the answers, so I'm going to turn it down so you don't cheat.

643
00:39:45.000 --> 00:39:46.000
Okay.

644
00:39:46.000 --> 00:39:50.000
So I'm going to score them as I would have thought two years ago.

645
00:39:50.000 --> 00:39:51.000
Thank you.

646
00:39:51.000 --> 00:39:52.000
Yes.

647
00:39:52.000 --> 00:39:56.000
Because I've interviewed a lot of experts, so I'm generally quite shocked by all these things,

648
00:39:56.000 --> 00:40:00.000
but I'm going to score them as I would have thought when I was 31 years old two years ago.

649
00:40:00.000 --> 00:40:01.000
Yes, that's great.

650
00:40:01.000 --> 00:40:02.000
Serial, honestly.

651
00:40:02.000 --> 00:40:03.000
Yeah.

652
00:40:03.000 --> 00:40:05.000
And there's no sugar on it.

653
00:40:05.000 --> 00:40:08.000
It's not a sugar cereal, it's just the dry flakes.

654
00:40:08.000 --> 00:40:10.000
I honestly didn't think there was sugar in that.

655
00:40:10.000 --> 00:40:11.000
Yeah.

656
00:40:11.000 --> 00:40:14.000
So if you had pushed me, I wouldn't...

657
00:40:14.000 --> 00:40:16.000
Well, give it one, eh?

658
00:40:16.000 --> 00:40:17.000
I'll give it one.

659
00:40:17.000 --> 00:40:18.000
Thank you.

660
00:40:18.000 --> 00:40:19.000
But I didn't think there was sugar in that.

661
00:40:19.000 --> 00:40:20.000
One.

662
00:40:20.000 --> 00:40:21.000
Again, a potato.

663
00:40:21.000 --> 00:40:23.000
I didn't think there was any sugar in a potato.

664
00:40:23.000 --> 00:40:26.000
So even giving it one feels like I'm lying because I didn't think there was sugar in my state.

665
00:40:26.000 --> 00:40:28.000
And I'll be honest, rice.

666
00:40:28.000 --> 00:40:30.000
I didn't think there was any sugar in rice.

667
00:40:30.000 --> 00:40:31.000
Okay.

668
00:40:31.000 --> 00:40:32.000
A banana.

669
00:40:32.000 --> 00:40:33.000
It tastes sweet.

670
00:40:33.000 --> 00:40:34.000
Yes.

671
00:40:34.000 --> 00:40:35.000
So my brain would have said one.

672
00:40:35.000 --> 00:40:36.000
Yeah.

673
00:40:36.000 --> 00:40:39.000
But this chocolate bar that's in front of me,

674
00:40:40.000 --> 00:40:43.000
I would have said, I'm going to say two.

675
00:40:43.000 --> 00:40:44.000
Okay.

676
00:40:44.000 --> 00:40:45.000
Two or...

677
00:40:45.000 --> 00:40:46.000
I'm going to say three.

678
00:40:46.000 --> 00:40:47.000
Right.

679
00:40:47.000 --> 00:40:48.000
I'm going to say three.

680
00:40:48.000 --> 00:40:49.000
I actually think it was two, but...

681
00:40:49.000 --> 00:40:50.000
Right.

682
00:40:50.000 --> 00:40:52.000
That's how much sugar I would have thought was in all of these things here.

683
00:40:52.000 --> 00:40:55.000
Serial, potato, white rice, a banana, and a chocolate bar.

684
00:40:55.000 --> 00:40:56.000
Right.

685
00:40:56.000 --> 00:40:57.000
Well, to be fair, I still kind of do.

686
00:40:57.000 --> 00:40:58.000
But I know better.

687
00:40:58.000 --> 00:40:59.000
Okay.

688
00:40:59.000 --> 00:41:02.000
So now I'm going to give you the correct figure.

689
00:41:02.000 --> 00:41:08.000
Now, this is worked out from the glycemic load that we already discussed.

690
00:41:08.000 --> 00:41:11.000
So I explained about the glycemic load.

691
00:41:11.000 --> 00:41:15.000
And then, so in clinical practice, I had a problem.

692
00:41:15.000 --> 00:41:21.000
My problem was in ten minutes trying to explain to you how you could eat differently

693
00:41:21.000 --> 00:41:23.000
and why you should eat differently.

694
00:41:23.000 --> 00:41:29.000
And so I needed a way of quickly communicating with children,

695
00:41:29.000 --> 00:41:34.000
with old people, with a teacher, the consequences of dietary choices.

696
00:41:35.000 --> 00:41:43.000
So I came up with a new idea, which was, why don't we represent the glycemic load?

697
00:41:43.000 --> 00:41:49.000
And instead of using grams of glucose, which nobody understands,

698
00:41:49.000 --> 00:41:52.000
and what's glucose anyway, instead of doing that,

699
00:41:52.000 --> 00:41:59.000
we re-did the calculations, re-doing it for T-4 gram teaspoons of sugar.

700
00:41:59.000 --> 00:42:03.000
And that's my teaspoon of sugar equivalent system.

701
00:42:03.000 --> 00:42:06.000
And I'm using that now to give you the correct answer.

702
00:42:06.000 --> 00:42:07.000
Right.

703
00:42:07.000 --> 00:42:18.000
So the corn flakes is one, two, four, five, six, seven, and eight.

704
00:42:18.000 --> 00:42:24.000
One, two, three, four, five, six, seven, eight.

705
00:42:24.000 --> 00:42:26.000
With no frosting.

706
00:42:26.000 --> 00:42:30.000
No frosting, no milk, nothing.

707
00:42:30.000 --> 00:42:33.000
Potato, obviously it depends on its size.

708
00:42:33.000 --> 00:42:35.000
That's quite a big one.

709
00:42:35.000 --> 00:42:40.000
So that one is one, two, three, four, and there's more.

710
00:42:40.000 --> 00:42:45.000
Five, six, is nine.

711
00:42:45.000 --> 00:42:47.000
There they go.

712
00:42:47.000 --> 00:42:48.000
Nine.

713
00:42:48.000 --> 00:42:50.000
Is that nine?

714
00:42:50.000 --> 00:42:51.000
Yeah.

715
00:42:51.000 --> 00:42:54.000
Right.

716
00:42:54.000 --> 00:42:57.000
I'm going to leave the rice to last.

717
00:42:57.000 --> 00:43:06.000
That chocolate bar is actually, you could do it for me, is seven and a half.

718
00:43:06.000 --> 00:43:13.000
So you can give it seven, seven, seven.

719
00:43:13.000 --> 00:43:17.000
Now the banana depends on the size and how ripe it is.

720
00:43:17.000 --> 00:43:21.000
A ripe banana has more sugar in as you probably know when you eat it.

721
00:43:21.000 --> 00:43:24.000
But let's say that banana is quite a ripe one.

722
00:43:24.000 --> 00:43:25.000
It looks quite ripe.

723
00:43:25.000 --> 00:43:27.000
Let's say that's six because it's a big banana.

724
00:43:27.000 --> 00:43:33.000
Oh my gosh.

725
00:43:33.000 --> 00:43:34.000
Okay.

726
00:43:34.000 --> 00:43:40.000
Then the final one obviously is going to be their killer, isn't it?

727
00:43:40.000 --> 00:43:43.000
I thought rice was healthy.

728
00:43:43.000 --> 00:43:45.000
Well, I thought it was really healthy.

729
00:43:45.000 --> 00:43:46.000
It depends.

730
00:43:46.000 --> 00:44:03.000
So one, this is 150 grams of boiled rice, three, four, five, six, seven, eight, nine and ten.

731
00:44:03.000 --> 00:44:05.000
So that's the winner.

732
00:44:05.000 --> 00:44:09.000
And I would say that's the single fact around the world.

733
00:44:09.000 --> 00:44:12.000
So my teaspoon of sugar, there we are.

734
00:44:12.000 --> 00:44:15.000
That's one of my teaspoon of sugar charts.

735
00:44:15.000 --> 00:44:26.000
And what you've got there is the food, a glycemic index, the serving size and then the teaspoon of sugar there.

736
00:44:26.000 --> 00:44:28.000
So this is available.

737
00:44:28.000 --> 00:44:30.000
The public health collaboration is a charity.

738
00:44:30.000 --> 00:44:33.000
I help set up with Dr. Rangan Chatterjee.

739
00:44:33.000 --> 00:44:36.000
Ten years ago it's our 10th anniversary tomorrow.

740
00:44:36.000 --> 00:44:41.000
These infographics, they're actually far more than this.

741
00:44:41.000 --> 00:44:43.000
This is the seven more.

742
00:44:43.000 --> 00:44:46.000
They're available in 35 languages.

743
00:44:46.000 --> 00:44:50.000
Volunteers have translated this to go all over the world.

744
00:44:50.000 --> 00:44:51.000
It's not copyrighted.

745
00:44:51.000 --> 00:44:55.000
I want people to steal it, take it, use it.

746
00:44:55.000 --> 00:45:06.000
So the white rice fact I would say has astonished people all over the world and led to me becoming far better known.

747
00:45:06.000 --> 00:45:08.000
What about orange juice?

748
00:45:08.000 --> 00:45:12.000
A lot of them parents, including my parents, give me, gave me orange juice.

749
00:45:12.000 --> 00:45:14.000
And I used to think orange juice was a health food.

750
00:45:14.000 --> 00:45:18.000
So I would literally, I'd go to the fridge, I'd get open the sunny delight or whatever it was.

751
00:45:18.000 --> 00:45:19.000
Yeah, sunny delight.

752
00:45:19.000 --> 00:45:20.000
And I would drink that.

753
00:45:20.000 --> 00:45:24.000
And I think I'm going to be strong and big and my body's going to love me.

754
00:45:24.000 --> 00:45:27.000
Well, let's, so that there's a lot of sugar in orange juice.

755
00:45:27.000 --> 00:45:30.000
There's a lot of sugar in orange juice.

756
00:45:30.000 --> 00:45:40.000
And you've taken away all the, once you take it from the fruit as it was meant to be and you juice it, the sugar hit is fast.

757
00:45:40.000 --> 00:45:48.000
So what that does is if you think if we go back to insulin again.

758
00:45:48.000 --> 00:45:54.000
So you drink the orange juice, your blood sugar goes up rapidly.

759
00:45:54.000 --> 00:45:57.000
So your body responds rapidly with insulin.

760
00:45:57.000 --> 00:46:00.000
Then you, what happens, your blood sugar falls.

761
00:46:00.000 --> 00:46:02.000
But then you kind of hungry again.

762
00:46:02.000 --> 00:46:05.000
And that's what happened to me with the biscuits, wasn't it?

763
00:46:05.000 --> 00:46:07.000
I ate biscuits.

764
00:46:07.000 --> 00:46:09.000
My blood sugar is up.

765
00:46:09.000 --> 00:46:12.000
Then insulin comes in heavy and slow.

766
00:46:12.000 --> 00:46:14.000
But too much.

767
00:46:14.000 --> 00:46:17.000
Then I thought I was having a panic attack because I had no blood sugar.

768
00:46:17.000 --> 00:46:18.000
And what's the answer to that?

769
00:46:18.000 --> 00:46:20.000
More biscuits and round you go, round.

770
00:46:20.000 --> 00:46:24.000
And that's how without thinking you'd start the day,

771
00:46:24.000 --> 00:46:27.000
starting the day with a sugary breakfast,

772
00:46:27.000 --> 00:46:31.000
without enough protein in it, is driving hunger.

773
00:46:31.000 --> 00:46:36.000
And then you wonder why you're ravenously hungry at 10 o'clock?

774
00:46:36.000 --> 00:46:38.000
There was a few others that shocked me.

775
00:46:38.000 --> 00:46:40.000
One of them was, I was in Peru.

776
00:46:40.000 --> 00:46:43.000
And obviously, Peru is quite famous for chocolate because of the cocoa and all that stuff.

777
00:46:43.000 --> 00:46:45.000
And so he went to a chocolate making class.

778
00:46:45.000 --> 00:46:51.000
And he told us to make dark chocolate, normal chocolate, and then white chocolate.

779
00:46:51.000 --> 00:46:56.000
And when I made the white chocolate, this guy got me this big glass cylinder.

780
00:46:56.000 --> 00:46:58.000
And he goes, here's some white sugar.

781
00:46:58.000 --> 00:46:59.000
He goes pour it in.

782
00:46:59.000 --> 00:47:01.000
So, you know, I get it and I pour some in and I,

783
00:47:01.000 --> 00:47:04.000
and he goes, no, no, no, no, no, my friend pour it in.

784
00:47:04.000 --> 00:47:08.000
And I pour it and pour it and pour it and pour it and pour it and pour it and pour it and pour it and pour it.

785
00:47:08.000 --> 00:47:09.000
And I'm not kidding you.

786
00:47:09.000 --> 00:47:12.000
I feel like, and I have to check the facts here.

787
00:47:12.000 --> 00:47:14.000
So, community, you know, me on the screen, Barbs your team.

788
00:47:14.000 --> 00:47:18.000
I feel like I poured into this huge glass cylinder.

789
00:47:18.000 --> 00:47:19.000
Yeah.

790
00:47:19.000 --> 00:47:22.000
It 80% of white sugar.

791
00:47:22.000 --> 00:47:23.000
Yes.

792
00:47:23.000 --> 00:47:24.000
And then it's true.

793
00:47:24.000 --> 00:47:25.000
Yeah.

794
00:47:25.000 --> 00:47:26.000
And then he put some syrup in.

795
00:47:26.000 --> 00:47:27.000
What?

796
00:47:27.000 --> 00:47:28.000
This is white sugar.

797
00:47:28.000 --> 00:47:29.000
It was like some syrupy stuff.

798
00:47:29.000 --> 00:47:30.000
Yeah.

799
00:47:30.000 --> 00:47:32.000
And I was like, so white sugar.

800
00:47:32.000 --> 00:47:36.000
And so white chocolate is like 80% white sugar.

801
00:47:36.000 --> 00:47:37.000
Yeah.

802
00:47:37.000 --> 00:47:39.000
I've never eaten white chocolate since.

803
00:47:39.000 --> 00:47:40.000
Yeah.

804
00:47:40.000 --> 00:47:41.000
Ever.

805
00:47:41.000 --> 00:47:42.000
That's so important.

806
00:47:42.000 --> 00:47:45.000
So very often people think they're a chocolate.

807
00:47:45.000 --> 00:47:50.000
Like, that's really common that people say to me, I'm addicted to chocolate.

808
00:47:50.000 --> 00:47:56.000
If you look at, if you actually look at how much sugar there is in milk chocolate, you know,

809
00:47:56.000 --> 00:48:00.000
there's many teaspoons of sugar in milk chocolate.

810
00:48:00.000 --> 00:48:07.000
If you eat 90% dark chocolate, there's only about two teaspoons of sugar in a bar.

811
00:48:07.000 --> 00:48:13.000
And what you find with the chocolate, is I say, well, if you're addicted to chocolate,

812
00:48:13.000 --> 00:48:15.000
why don't you get a bigger hit and have the dark chocolate?

813
00:48:15.000 --> 00:48:17.000
And they say, oh, I couldn't eat that.

814
00:48:17.000 --> 00:48:18.000
It's too bitter.

815
00:48:18.000 --> 00:48:21.000
What they're actually addicted to is the sugar.

816
00:48:21.000 --> 00:48:22.000
What they're at.

817
00:48:22.000 --> 00:48:23.000
So I've done it.

818
00:48:23.000 --> 00:48:31.000
There is, for the folks at home, there is one of these sugar infographics on chocolate on that subject of chocolate

819
00:48:31.000 --> 00:48:36.000
because I want people to understand the consequences of what they do.

820
00:48:36.000 --> 00:48:42.000
So just to illustrate this, because I've just looked up the stats.

821
00:48:42.000 --> 00:48:44.000
I think this is what I saw.

822
00:48:44.000 --> 00:48:48.000
Yeah, just looked up the facts to make sure that everything is true.

823
00:48:48.000 --> 00:48:54.000
When I made that bar of white chocolate in Peru, this was the total ingredients.

824
00:48:54.000 --> 00:48:57.000
And this is how much sugar they asked me to put into it.

825
00:48:57.000 --> 00:49:02.000
I looked at it and thought, okay, so white chocolate is basically like 70%

826
00:49:02.000 --> 00:49:06.000
just pure white sugar and nobody knows.

827
00:49:06.000 --> 00:49:08.000
Yes, exactly.

828
00:49:08.000 --> 00:49:10.000
The other one I've got to be in my bonnet about is smoothies.

829
00:49:10.000 --> 00:49:12.000
Yes, I have one too.

830
00:49:12.000 --> 00:49:14.000
I thought smoothies were healthy.

831
00:49:14.000 --> 00:49:18.000
No, they're the, you know, I'm on X or Twitter quite a lot.

832
00:49:18.000 --> 00:49:21.000
And that's the kind of thing that fills me with rage.

833
00:49:21.000 --> 00:49:23.000
And I have to take a photo with like my...

834
00:49:23.000 --> 00:49:25.000
Look, there is sugar.

835
00:49:25.000 --> 00:49:28.000
There was, yeah, it fills me with rage.

836
00:49:28.000 --> 00:49:29.000
I've got another thing.

837
00:49:29.000 --> 00:49:30.000
This is fun.

838
00:49:30.000 --> 00:49:31.000
I've got a question.

839
00:49:31.000 --> 00:49:33.000
Right, Stephen.

840
00:49:33.000 --> 00:49:36.000
Why don't we take all the blood out of me?

841
00:49:36.000 --> 00:49:37.000
Right?

842
00:49:37.000 --> 00:49:38.000
There would be five liters.

843
00:49:38.000 --> 00:49:40.000
We could bleed me out right now.

844
00:49:40.000 --> 00:49:43.000
There would be five liters of blood in me.

845
00:49:43.000 --> 00:49:45.000
Let's get it in a bucket.

846
00:49:45.000 --> 00:49:47.000
All right, five liters of blood.

847
00:49:47.000 --> 00:49:53.000
How much sugar would be in that five liters of blood?

848
00:49:53.000 --> 00:49:54.000
I have no idea.

849
00:49:54.000 --> 00:49:56.000
But it's an interesting question, isn't it?

850
00:49:56.000 --> 00:50:02.000
Because it relates to the consequences of eating some of these things.

851
00:50:02.000 --> 00:50:05.000
So I would just like you to estimate.

852
00:50:05.000 --> 00:50:08.000
So if, let's say my blood sugar is normal,

853
00:50:08.000 --> 00:50:13.000
if you have a normal blood sugar, I would like you to guess

854
00:50:13.000 --> 00:50:17.000
how much sugar is there in my entire blood system?

855
00:50:17.000 --> 00:50:19.000
At one cup like this.

856
00:50:19.000 --> 00:50:21.000
Thank you.

857
00:50:21.000 --> 00:50:22.000
No.

858
00:50:22.000 --> 00:50:24.000
The answer is this.

859
00:50:24.000 --> 00:50:25.000
Let me show you.

860
00:50:25.000 --> 00:50:27.000
That is all there is.

861
00:50:27.000 --> 00:50:28.000
You're too keen.

862
00:50:28.000 --> 00:50:29.000
I am not.

863
00:50:29.000 --> 00:50:31.000
And do you see immediately...

864
00:50:31.000 --> 00:50:32.000
One sugar cube.

865
00:50:32.000 --> 00:50:35.000
And I'll do it on Twitter for you X.

866
00:50:35.000 --> 00:50:37.000
I can show you the calculations.

867
00:50:37.000 --> 00:50:40.000
So you see, if I have a banana,

868
00:50:40.000 --> 00:50:42.000
and I have diabetes,

869
00:50:42.000 --> 00:50:45.000
there's too much sugar for me.

870
00:50:45.000 --> 00:50:48.000
See, because glucose is number one vital,

871
00:50:48.000 --> 00:50:51.000
but number two toxic, if you have too much of it,

872
00:50:51.000 --> 00:50:55.000
the level of it in my blood is controlled minutely.

873
00:50:55.000 --> 00:50:56.000
Wow.

874
00:50:56.000 --> 00:50:58.000
It's controlled to this extent.

875
00:50:58.000 --> 00:51:01.000
And I think that single fact you didn't know that did you?

876
00:51:02.000 --> 00:51:06.000
It immediately shows you how it's so easy to have more sugar

877
00:51:06.000 --> 00:51:08.000
than you actually need.

878
00:51:08.000 --> 00:51:09.000
Given that.

879
00:51:09.000 --> 00:51:11.000
And if you're insulin stops working.

880
00:51:11.000 --> 00:51:14.000
So for me, I've done an awful lot of this.

881
00:51:14.000 --> 00:51:19.000
So I monitor my blood sugar with a continuous glucose monitor.

882
00:51:19.000 --> 00:51:21.000
And I get my blood sugar up on my phone.

883
00:51:21.000 --> 00:51:24.000
So I can check at any time what my blood sugar is

884
00:51:24.000 --> 00:51:26.000
and we'll do it in a minute and see.

885
00:51:26.000 --> 00:51:30.000
But you see, if I eat a banana,

886
00:51:30.000 --> 00:51:31.000
it doubles my blood sugar,

887
00:51:31.000 --> 00:51:33.000
because I can't regulate my blood sugar.

888
00:51:33.000 --> 00:51:34.000
Because of the diabetes?

889
00:51:34.000 --> 00:51:35.000
Yeah.

890
00:51:35.000 --> 00:51:39.000
So a whole banana is far too much for me,

891
00:51:39.000 --> 00:51:42.000
and will double my blood sugar.

892
00:51:42.000 --> 00:51:45.000
Because you see, if I'm only supposed to have this much,

893
00:51:45.000 --> 00:51:46.000
and I have that much,

894
00:51:46.000 --> 00:51:50.000
it's too much for me, and I feel ill.

895
00:51:50.000 --> 00:51:52.000
You know, I go out into the world

896
00:51:52.000 --> 00:51:54.000
and I speak to the people that listen to the show,

897
00:51:54.000 --> 00:51:55.000
and they're like taxi cab drivers.

898
00:51:55.000 --> 00:51:56.000
It's a lot of taxi.

899
00:51:56.000 --> 00:51:57.000
Do you know what?

900
00:51:57.000 --> 00:51:59.000
I've got this bias towards thinking that everybody that listens

901
00:51:59.000 --> 00:52:00.000
is a taxi cab driver.

902
00:52:00.000 --> 00:52:02.000
I've got this bias towards thinking that everybody that listens

903
00:52:02.000 --> 00:52:04.000
is a taxi cab driver,

904
00:52:04.000 --> 00:52:07.000
because I really only spend my time in the office or in a taxi.

905
00:52:07.000 --> 00:52:10.000
So I get lots of feedback from these cab drivers.

906
00:52:10.000 --> 00:52:14.000
And the average person out there listening now,

907
00:52:14.000 --> 00:52:17.000
they don't know how to check if the food they are eating

908
00:52:17.000 --> 00:52:18.000
is good or not,

909
00:52:18.000 --> 00:52:20.000
because the labels on these foods,

910
00:52:20.000 --> 00:52:22.000
I've got so obsessed by the marketing.

911
00:52:22.000 --> 00:52:23.000
Yes.

912
00:52:23.000 --> 00:52:26.000
And, you know, I was looking at this bag of sweets

913
00:52:26.000 --> 00:52:27.000
the other day and it said,

914
00:52:27.000 --> 00:52:29.000
made with real fruit juice,

915
00:52:29.000 --> 00:52:31.000
and they put it front and center,

916
00:52:31.000 --> 00:52:33.000
and I was almost tricked.

917
00:52:33.000 --> 00:52:35.000
So I can't imagine someone who, like me,

918
00:52:35.000 --> 00:52:36.000
who doesn't spend,

919
00:52:36.000 --> 00:52:38.000
I can't imagine someone who doesn't spend their time

920
00:52:38.000 --> 00:52:39.000
interviewing health experts,

921
00:52:39.000 --> 00:52:42.000
how easily the general public is being tricked.

922
00:52:42.000 --> 00:52:46.000
So what is your advice in terms of spotting this stuff?

923
00:52:46.000 --> 00:52:47.000
Like, what do I look at?

924
00:52:47.000 --> 00:52:49.000
Because right now I spend a lot of time looking at the sugar part.

925
00:52:49.000 --> 00:52:50.000
Yeah, that's great.

926
00:52:50.000 --> 00:52:52.000
There's different ways we can do this,

927
00:52:52.000 --> 00:52:54.000
and obviously this is how I spend every clinic.

928
00:52:54.000 --> 00:52:55.000
That's, I'm in clinic yesterday.

929
00:52:55.000 --> 00:52:56.000
This is what I'm doing.

930
00:52:56.000 --> 00:52:59.000
I'm trying to help people understand.

931
00:52:59.000 --> 00:53:02.000
It's sometimes easier to talk about what,

932
00:53:02.000 --> 00:53:06.000
maybe, what you would eat rather than what you wouldn't eat.

933
00:53:06.000 --> 00:53:10.000
So I, for somebody with insulin resistance

934
00:53:10.000 --> 00:53:12.000
or type 2 diabetes,

935
00:53:12.000 --> 00:53:13.000
I would tend to say,

936
00:53:13.000 --> 00:53:16.000
well, why don't you base your meal on protein?

937
00:53:16.000 --> 00:53:18.000
So what have you got in the fridge?

938
00:53:18.000 --> 00:53:20.000
Could it be chicken?

939
00:53:20.000 --> 00:53:21.000
Could it be eggs?

940
00:53:21.000 --> 00:53:23.000
What would it be?

941
00:53:23.000 --> 00:53:25.000
So that's your protein.

942
00:53:25.000 --> 00:53:26.000
Have loads of it.

943
00:53:26.000 --> 00:53:30.000
Then I'm thinking, right, green veg.

944
00:53:30.000 --> 00:53:32.000
What green veg would you tolerate?

945
00:53:32.000 --> 00:53:34.000
What green veg could you buy?

946
00:53:34.000 --> 00:53:35.000
It might be frozen beans.

947
00:53:35.000 --> 00:53:38.000
Or it might be salad or whatever.

948
00:53:38.000 --> 00:53:39.000
And then I'm saying,

949
00:53:39.000 --> 00:53:42.000
how would you make that green veg tasty?

950
00:53:42.000 --> 00:53:44.000
Poor barbecue sauce on the top.

951
00:53:44.000 --> 00:53:45.000
Ah, no.

952
00:53:45.000 --> 00:53:46.000
Full fat mayo.

953
00:53:46.000 --> 00:53:47.000
Full fat mayo.

954
00:53:47.000 --> 00:53:48.000
Or butter.

955
00:53:48.000 --> 00:53:49.000
Or olive oil.

956
00:53:49.000 --> 00:53:50.000
Or whatever.

957
00:53:50.000 --> 00:53:52.000
So that I say barbecue sauce

958
00:53:52.000 --> 00:53:54.000
because when I looked at the back of mine,

959
00:53:54.000 --> 00:53:56.000
I had the shock horror of realizing that there's...

960
00:53:56.000 --> 00:53:57.000
It's a common one.

961
00:53:57.000 --> 00:53:59.000
30 sugar cubes

962
00:53:59.000 --> 00:54:00.000
in a bottle,

963
00:54:00.000 --> 00:54:02.000
a standard bottle of barbecue sauce.

964
00:54:02.000 --> 00:54:04.000
It's just putting sugar on top.

965
00:54:04.000 --> 00:54:05.000
It is.

966
00:54:05.000 --> 00:54:06.000
You have to be so vigilant.

967
00:54:06.000 --> 00:54:09.000
And I think to do it successfully,

968
00:54:09.000 --> 00:54:11.000
I'm quite interested in the idea of,

969
00:54:11.000 --> 00:54:12.000
could you eat real food?

970
00:54:12.000 --> 00:54:14.000
That's not in a packet.

971
00:54:14.000 --> 00:54:18.000
It's Russian roulette food out of packets.

972
00:54:18.000 --> 00:54:20.000
And yet I understand

973
00:54:20.000 --> 00:54:22.000
my patients' north of Liverpool.

974
00:54:22.000 --> 00:54:24.000
Where are they going to buy the stuff?

975
00:54:24.000 --> 00:54:26.000
So I try and help them with...

976
00:54:26.000 --> 00:54:28.000
You could do it that way.

977
00:54:28.000 --> 00:54:31.000
If you're going to eat stuff out of packets,

978
00:54:31.000 --> 00:54:32.000
you have to wise up.

979
00:54:32.000 --> 00:54:36.000
And you have to log out the carbohydrate content.

980
00:54:36.000 --> 00:54:39.000
And bear in mind every four grams

981
00:54:39.000 --> 00:54:43.000
is broadly equivalent to sugar.

982
00:54:43.000 --> 00:54:45.000
So if there's...

983
00:54:46.000 --> 00:54:50.000
If something's got a hundred grams of carbs in it,

984
00:54:50.000 --> 00:54:53.000
I've already said carbohydrate varies in how sugary it is.

985
00:54:53.000 --> 00:54:55.000
But it gives you an idea.

986
00:54:55.000 --> 00:54:56.000
It's very sugary.

987
00:54:56.000 --> 00:54:59.000
So you see the area made with the cornflakes,

988
00:54:59.000 --> 00:55:02.000
is there's no sugar there, but it's all carbohydrate.

989
00:55:02.000 --> 00:55:05.000
And it's a very sugary carbohydrate.

990
00:55:05.000 --> 00:55:07.000
So we need to just explain that for people,

991
00:55:07.000 --> 00:55:08.000
which is...

992
00:55:08.000 --> 00:55:10.000
When I looked at those cornflakes,

993
00:55:10.000 --> 00:55:12.000
the question I asked you is they're not frosted,

994
00:55:12.000 --> 00:55:13.000
so there's no sugar on them.

995
00:55:13.000 --> 00:55:17.000
But what the body is doing is it's converting the carbs into glucose.

996
00:55:17.000 --> 00:55:18.000
Right.

997
00:55:18.000 --> 00:55:20.000
I've got a good way.

998
00:55:20.000 --> 00:55:23.000
So we have to think of starchy carbs

999
00:55:23.000 --> 00:55:27.000
as actually glucose molecules holding hands.

1000
00:55:27.000 --> 00:55:28.000
Okay.

1001
00:55:28.000 --> 00:55:30.000
And then digestion comes along

1002
00:55:30.000 --> 00:55:32.000
and breaks down...

1003
00:55:32.000 --> 00:55:35.000
They're not holding hands anymore

1004
00:55:35.000 --> 00:55:37.000
and they become free sugar again.

1005
00:55:37.000 --> 00:55:39.000
Because we think if it's not sweet, it's not glucose.

1006
00:55:39.000 --> 00:55:40.000
Exactly.

1007
00:55:40.000 --> 00:55:41.000
Exactly.

1008
00:55:41.000 --> 00:55:43.000
So what I went to school was this thing

1009
00:55:43.000 --> 00:55:45.000
where you chew bread for ages

1010
00:55:45.000 --> 00:55:47.000
and then you could see if it became sweet

1011
00:55:47.000 --> 00:55:49.000
or it turned into sugar.

1012
00:55:49.000 --> 00:55:52.000
It's a schoolboy experiment that's done a lot

1013
00:55:52.000 --> 00:55:55.000
to prove that the amylase,

1014
00:55:55.000 --> 00:55:57.000
the enzyme in spit,

1015
00:55:57.000 --> 00:55:59.000
turns starch into sugar.

1016
00:55:59.000 --> 00:56:01.000
But that's the point.

1017
00:56:01.000 --> 00:56:03.000
Starch is soon to be sugar.

1018
00:56:03.000 --> 00:56:05.000
Glucose holding hands.

1019
00:56:05.000 --> 00:56:06.000
Yeah.

1020
00:56:06.000 --> 00:56:08.000
And when it holds hands, it's not sweet.

1021
00:56:08.000 --> 00:56:09.000
But then when you digest it...

1022
00:56:09.000 --> 00:56:10.000
Exactly.

1023
00:56:10.000 --> 00:56:12.000
And that is broadly what...

1024
00:56:12.000 --> 00:56:15.000
And you're not alone because didn't I make that error?

1025
00:56:15.000 --> 00:56:19.000
Isn't that what the lady in 2012?

1026
00:56:19.000 --> 00:56:22.000
That's what she was so furious that I was making.

1027
00:56:22.000 --> 00:56:23.000
So here we are,

1028
00:56:23.000 --> 00:56:26.000
senior partner of a large practice

1029
00:56:26.000 --> 00:56:31.000
had forgotten that starch was sugar

1030
00:56:31.000 --> 00:56:33.000
and we come full circle because

1031
00:56:33.000 --> 00:56:35.000
and so many other people...

1032
00:56:35.000 --> 00:56:36.000
They...

1033
00:56:36.000 --> 00:56:38.000
patients say to me,

1034
00:56:38.000 --> 00:56:39.000
Dr. Amin,

1035
00:56:39.000 --> 00:56:42.000
I know not to have sugary things.

1036
00:56:42.000 --> 00:56:46.000
I've given up sugar in my tea and coffee

1037
00:56:46.000 --> 00:56:49.000
and I don't understand why my blood sugar is so high.

1038
00:56:49.000 --> 00:56:51.000
People say that very often.

1039
00:56:51.000 --> 00:56:52.000
And then, of course,

1040
00:56:52.000 --> 00:56:54.000
we use the teaspoon of sugar equivalents

1041
00:56:54.000 --> 00:56:55.000
or a continuous glucose monitor

1042
00:56:55.000 --> 00:56:58.000
to really show them what's going on.

1043
00:56:58.000 --> 00:57:01.000
Something that a lot of people have is bread.

1044
00:57:01.000 --> 00:57:02.000
Yes.

1045
00:57:02.000 --> 00:57:03.000
White bread.

1046
00:57:03.000 --> 00:57:04.000
So I did some research

1047
00:57:04.000 --> 00:57:06.000
and it said a single slice of white bread

1048
00:57:06.000 --> 00:57:09.000
contains about 0.5 sugar cubes

1049
00:57:09.000 --> 00:57:13.000
but a full life can pack up to 12 cubes of sugar in it.

1050
00:57:13.000 --> 00:57:15.000
That's true.

1051
00:57:15.000 --> 00:57:17.000
But it doesn't...

1052
00:57:17.000 --> 00:57:19.000
it doesn't include the fact

1053
00:57:19.000 --> 00:57:21.000
that the wheat that makes the bread

1054
00:57:21.000 --> 00:57:23.000
will turn into sugar as well.

1055
00:57:23.000 --> 00:57:24.000
Okay.

1056
00:57:24.000 --> 00:57:27.000
So on my teaspoon of sugar equivalent,

1057
00:57:27.000 --> 00:57:30.000
even a small slice of brown bread

1058
00:57:30.000 --> 00:57:32.000
is about three teaspoons of sugar.

1059
00:57:32.000 --> 00:57:35.000
Is there a healthy bread?

1060
00:57:35.000 --> 00:57:38.000
That's a really great, great question.

1061
00:57:38.000 --> 00:57:40.000
And of course, it depends

1062
00:57:40.000 --> 00:57:42.000
how well your insulin's working.

1063
00:57:42.000 --> 00:57:44.000
So if you're young

1064
00:57:44.000 --> 00:57:45.000
and you take a lot of exercise

1065
00:57:45.000 --> 00:57:48.000
and your insulin's really good,

1066
00:57:48.000 --> 00:57:52.000
then maybe brown bread is okay.

1067
00:57:52.000 --> 00:57:54.000
If you're like me, though,

1068
00:57:54.000 --> 00:57:56.000
with insulin resistance,

1069
00:57:56.000 --> 00:57:59.000
it would have to be a low carb bread.

1070
00:57:59.000 --> 00:58:02.000
So I wouldn't normally bread under any circumstances

1071
00:58:02.000 --> 00:58:05.000
but I might have low carb bread.

1072
00:58:05.000 --> 00:58:07.000
I did some research that sprouted

1073
00:58:07.000 --> 00:58:09.000
grain bread, never heard of that before.

1074
00:58:09.000 --> 00:58:11.000
All 100% whole grain rye

1075
00:58:11.000 --> 00:58:12.000
are the healthiest options

1076
00:58:12.000 --> 00:58:15.000
because they contain 0.5 sugar and high fiber.

1077
00:58:15.000 --> 00:58:16.000
Right.

1078
00:58:16.000 --> 00:58:20.000
I mean, what I'd say to people,

1079
00:58:20.000 --> 00:58:22.000
again, it depends.

1080
00:58:22.000 --> 00:58:23.000
How much exercise do you take?

1081
00:58:23.000 --> 00:58:25.000
How do you know

1082
00:58:25.000 --> 00:58:27.000
have you had your fasting insulin measure?

1083
00:58:27.000 --> 00:58:28.000
Do you know

1084
00:58:28.000 --> 00:58:31.000
if you're insulin resistant or not?

1085
00:58:31.000 --> 00:58:34.000
If you're healthy,

1086
00:58:34.000 --> 00:58:35.000
take lots of exercise.

1087
00:58:35.000 --> 00:58:36.000
Sounds good.

1088
00:58:36.000 --> 00:58:37.000
Fair enough.

1089
00:58:37.000 --> 00:58:39.000
If you're beginning to develop a tummy,

1090
00:58:39.000 --> 00:58:41.000
well, maybe not so good.

1091
00:58:41.000 --> 00:58:43.000
And if you don't know,

1092
00:58:43.000 --> 00:58:46.000
I'm a great one for experimenting.

1093
00:58:46.000 --> 00:58:48.000
And that's where I come back again

1094
00:58:48.000 --> 00:58:53.000
to consider buying a continuous glucose monitor.

1095
00:58:53.000 --> 00:58:54.000
The thing you wear on,

1096
00:58:54.000 --> 00:58:56.000
I've got one on me now.

1097
00:58:56.000 --> 00:58:57.000
And it tells my phone,

1098
00:58:57.000 --> 00:58:58.000
how is my blood sugar?

1099
00:58:58.000 --> 00:58:59.000
So I can experiment.

1100
00:58:59.000 --> 00:59:00.000
Then I could try your bread.

1101
00:59:00.000 --> 00:59:03.000
And within an hour, I would know.

1102
00:59:03.000 --> 00:59:06.000
This has had probably the single biggest impact

1103
00:59:06.000 --> 00:59:07.000
on my office.

1104
00:59:07.000 --> 00:59:09.000
Of all the products that I've tried

1105
00:59:09.000 --> 00:59:11.000
that have given me productivity gains

1106
00:59:11.000 --> 00:59:12.000
or cognitive boosts,

1107
00:59:12.000 --> 00:59:14.000
I would say that exogenous ketones

1108
00:59:14.000 --> 00:59:18.000
are in the top three most pivotal things

1109
00:59:18.000 --> 00:59:20.000
that have given me a massive productivity gain.

1110
00:59:20.000 --> 00:59:21.000
It's some Stanford graduates

1111
00:59:21.000 --> 00:59:23.000
that have been able to basically bottle up

1112
00:59:23.000 --> 00:59:25.000
the effect you get

1113
00:59:25.000 --> 00:59:27.000
from being in a ketogenic diet

1114
00:59:27.000 --> 00:59:29.000
in a small shot

1115
00:59:29.000 --> 00:59:30.000
that you can take.

1116
00:59:30.000 --> 00:59:32.000
That makes you feel incredibly focused

1117
00:59:32.000 --> 00:59:34.000
and gives your brain an incredible source of energy.

1118
00:59:34.000 --> 00:59:35.000
And the clinical studies

1119
00:59:35.000 --> 00:59:36.000
that have been done

1120
00:59:36.000 --> 00:59:37.000
on exogenous ketones

1121
00:59:37.000 --> 00:59:38.000
have absolutely blown my mind.

1122
00:59:38.000 --> 00:59:39.000
I reached out to them.

1123
00:59:39.000 --> 00:59:41.000
I became a coroner in the company.

1124
00:59:41.000 --> 00:59:42.000
I became an investor in the company.

1125
00:59:42.000 --> 00:59:43.000
And so it's with great pride

1126
00:59:43.000 --> 00:59:44.000
that I can tell you that this exists.

1127
00:59:44.000 --> 00:59:46.000
If you haven't tried these shots,

1128
00:59:46.000 --> 00:59:48.000
go to ketone.com slash Stephen

1129
00:59:48.000 --> 00:59:51.000
for 30% off your subscription order.

1130
00:59:51.000 --> 00:59:52.000
And you'll also get a free gift

1131
00:59:52.000 --> 00:59:54.000
with your second shipment.

1132
00:59:54.000 --> 00:59:56.000
I still buy my ketone shots predominantly online.

1133
00:59:56.000 --> 00:59:57.000
But thankfully,

1134
00:59:57.000 --> 00:59:58.000
I can now grab the mitt target

1135
00:59:58.000 --> 00:59:59.000
whenever I drive past them

1136
00:59:59.000 --> 01:00:00.000
here in the United States as well,

1137
01:00:00.000 --> 01:00:02.000
because we're now stocked in target.

1138
01:00:02.000 --> 01:00:04.000
Where your first shot is completely free.

1139
01:00:04.000 --> 01:00:06.000
Much of the reason most people

1140
01:00:06.000 --> 01:00:07.000
haven't posted content

1141
01:00:07.000 --> 01:00:08.000
or built their personal brand

1142
01:00:08.000 --> 01:00:10.000
is because it's hard

1143
01:00:10.000 --> 01:00:11.000
and it's time-consuming

1144
01:00:11.000 --> 01:00:12.000
and we're all very, very busy.

1145
01:00:12.000 --> 01:00:15.000
And if you've never posted something before,

1146
01:00:15.000 --> 01:00:17.000
there's so many factors

1147
01:00:17.000 --> 01:00:18.000
in your psychology

1148
01:00:18.000 --> 01:00:19.000
that stop you wanting to post.

1149
01:00:19.000 --> 01:00:20.000
What people will think of you.

1150
01:00:20.000 --> 01:00:21.000
Am I doing this right?

1151
01:00:21.000 --> 01:00:24.000
Is the thing I'm saying absolutely stupid?

1152
01:00:25.000 --> 01:00:27.000
All of these result in paralysis,

1153
01:00:27.000 --> 01:00:28.000
which means you don't post.

1154
01:00:28.000 --> 01:00:30.000
And your feed goes better.

1155
01:00:30.000 --> 01:00:33.000
I'm an investor in a company called StanStort.

1156
01:00:33.000 --> 01:00:34.000
You've probably heard me talk about.

1157
01:00:34.000 --> 01:00:35.000
And what they've been building

1158
01:00:35.000 --> 01:00:36.000
is this new tool called Stanley

1159
01:00:36.000 --> 01:00:37.000
that uses AI,

1160
01:00:37.000 --> 01:00:38.000
looks at your feed,

1161
01:00:38.000 --> 01:00:39.000
looks at your tone of voice,

1162
01:00:39.000 --> 01:00:40.000
looks at your history,

1163
01:00:40.000 --> 01:00:42.000
looks at your best performing posts,

1164
01:00:42.000 --> 01:00:44.000
and tells you what you should post.

1165
01:00:44.000 --> 01:00:45.000
Makes those posts for you.

1166
01:00:45.000 --> 01:00:46.000
You can also use it

1167
01:00:46.000 --> 01:00:48.000
for inspiration.

1168
01:00:48.000 --> 01:00:49.000
And sometimes what we need

1169
01:00:49.000 --> 01:00:50.000
when we're thinking about doing

1170
01:00:50.000 --> 01:00:51.000
a post for our social media channels

1171
01:00:51.000 --> 01:00:53.000
is inspiration.

1172
01:00:53.000 --> 01:00:54.000
Building an audience

1173
01:00:54.000 --> 01:00:55.000
has fundamentally changed my life.

1174
01:00:55.000 --> 01:00:57.000
And I think it could change yours too.

1175
01:00:57.000 --> 01:01:00.000
So, I'm inviting you to give this new tool a shot

1176
01:01:00.000 --> 01:01:01.000
and let me know what you think.

1177
01:01:01.000 --> 01:01:02.000
All you have to do is search

1178
01:01:02.000 --> 01:01:05.000
coach.stan.store now to get started.

1179
01:01:07.000 --> 01:01:09.000
Am I wise to be looking at the back of packets?

1180
01:01:09.000 --> 01:01:11.000
I look at the back of everything I eat.

1181
01:01:11.000 --> 01:01:12.000
Yes.

1182
01:01:12.000 --> 01:01:13.000
And I'm building against a mental model

1183
01:01:13.000 --> 01:01:15.000
of the different levels of carbohydrates

1184
01:01:15.000 --> 01:01:17.000
and sugar content and fiber

1185
01:01:17.000 --> 01:01:19.000
and all those other things and proteins, etc.

1186
01:01:19.000 --> 01:01:21.000
But I always seem to zoom in on the sugar.

1187
01:01:21.000 --> 01:01:22.000
Yes.

1188
01:01:22.000 --> 01:01:23.000
The added sugar.

1189
01:01:23.000 --> 01:01:24.000
Right.

1190
01:01:24.000 --> 01:01:25.000
There is an error there.

1191
01:01:25.000 --> 01:01:26.000
Okay.

1192
01:01:26.000 --> 01:01:27.000
So, that's brilliant.

1193
01:01:27.000 --> 01:01:29.000
And the fact you're interested

1194
01:01:29.000 --> 01:01:31.000
and trying is great,

1195
01:01:31.000 --> 01:01:33.000
because you'll learn so much more.

1196
01:01:33.000 --> 01:01:36.000
Because, of course,

1197
01:01:36.000 --> 01:01:37.000
the sugar is one thing,

1198
01:01:37.000 --> 01:01:40.000
but you must also look at the carbohydrate.

1199
01:01:40.000 --> 01:01:41.000
Okay.

1200
01:01:41.000 --> 01:01:42.000
The carbohydrate content.

1201
01:01:42.000 --> 01:01:45.000
Now, this is done differently

1202
01:01:45.000 --> 01:01:48.000
in the United States from here.

1203
01:01:48.000 --> 01:01:50.000
Confusingly.

1204
01:01:50.000 --> 01:01:55.000
Here, we talk about carbohydrate separately from fiber

1205
01:01:55.000 --> 01:01:57.000
so that in the UK,

1206
01:01:57.000 --> 01:01:59.000
when it says carbohydrate,

1207
01:01:59.000 --> 01:02:01.000
that turns into sugar.

1208
01:02:01.000 --> 01:02:03.000
In the States,

1209
01:02:03.000 --> 01:02:07.000
you've got the carbohydrate including fiber.

1210
01:02:07.000 --> 01:02:10.000
So, it makes it more complicated for you.

1211
01:02:10.000 --> 01:02:12.000
Because you need to know which,

1212
01:02:12.000 --> 01:02:15.000
how much of that carbohydrate you're going to absorb.

1213
01:02:15.000 --> 01:02:18.000
Well, let's go back to the three micronutrients.

1214
01:02:18.000 --> 01:02:23.000
So, you should be interested in protein,

1215
01:02:23.000 --> 01:02:24.000
how much you want.

1216
01:02:24.000 --> 01:02:27.000
You want to be a muslim kind of guy

1217
01:02:27.000 --> 01:02:29.000
so you want your protein.

1218
01:02:29.000 --> 01:02:31.000
The carbohydrate will,

1219
01:02:31.000 --> 01:02:32.000
why do you need that?

1220
01:02:32.000 --> 01:02:33.000
I'm wondering.

1221
01:02:33.000 --> 01:02:34.000
And then fats,

1222
01:02:34.000 --> 01:02:35.000
well, you might need those

1223
01:02:35.000 --> 01:02:37.000
for fat-soluble vitamins.

1224
01:02:37.000 --> 01:02:40.000
So, those are the three things

1225
01:02:40.000 --> 01:02:42.000
so that you become more sophisticated.

1226
01:02:42.000 --> 01:02:45.000
And if things have a lot of preservatives,

1227
01:02:45.000 --> 01:02:47.000
have an awful lot of ingredients,

1228
01:02:47.000 --> 01:02:48.000
I'm immediately suspicious.

1229
01:02:48.000 --> 01:02:50.000
I think one of the things that people

1230
01:02:50.000 --> 01:02:52.000
that I've come to learn through

1231
01:02:52.000 --> 01:02:53.000
interviewing people like yourself

1232
01:02:53.000 --> 01:02:55.000
is that it's not just the direct consequence

1233
01:02:55.000 --> 01:02:57.000
of having a big glucose spike

1234
01:02:57.000 --> 01:03:00.000
or having high blood sugar.

1235
01:03:00.000 --> 01:03:03.000
It's also the fact that when I eat things like

1236
01:03:03.000 --> 01:03:05.000
Mars bars or the white rice here,

1237
01:03:05.000 --> 01:03:07.000
I then get more hungry later.

1238
01:03:07.000 --> 01:03:08.000
Exactly.

1239
01:03:08.000 --> 01:03:10.000
Which means I eat even more sugar that same day.

1240
01:03:10.000 --> 01:03:11.000
And the next day.

1241
01:03:11.000 --> 01:03:12.000
And of course,

1242
01:03:12.000 --> 01:03:16.000
that's what my patients right back in 2013.

1243
01:03:16.000 --> 01:03:18.000
It was the absence of hunger they found fascinating.

1244
01:03:18.000 --> 01:03:19.000
And I did,

1245
01:03:19.000 --> 01:03:21.000
because I'd been hungry all my life.

1246
01:03:21.000 --> 01:03:22.000
Because all my life,

1247
01:03:22.000 --> 01:03:25.000
I'd been carb heavy.

1248
01:03:25.000 --> 01:03:27.000
And I didn't realize that

1249
01:03:27.000 --> 01:03:30.000
the more carbs you eat, the hunger you become.

1250
01:03:30.000 --> 01:03:31.000
I don't know, have you ever tried fasting?

1251
01:03:31.000 --> 01:03:32.000
I bet you have.

1252
01:03:32.000 --> 01:03:33.000
Oh my gosh, yeah.

1253
01:03:33.000 --> 01:03:34.000
Right.

1254
01:03:34.000 --> 01:03:35.000
I've asked most days to be honest.

1255
01:03:35.000 --> 01:03:36.000
I haven't eaten today.

1256
01:03:36.000 --> 01:03:37.000
Yeah.

1257
01:03:37.000 --> 01:03:38.000
One time a week.

1258
01:03:38.000 --> 01:03:39.000
I don't know.

1259
01:03:39.000 --> 01:03:40.000
One p.m.

1260
01:03:40.000 --> 01:03:42.000
During the dragon's den filming,

1261
01:03:42.000 --> 01:03:45.000
I don't eat often until the evening.

1262
01:03:45.000 --> 01:03:46.000
Great.

1263
01:03:46.000 --> 01:03:48.000
So isn't that interesting?

1264
01:03:48.000 --> 01:03:52.000
So I used to have a model which was

1265
01:03:52.000 --> 01:03:55.000
that if I didn't eat, I was hungry, right?

1266
01:03:55.000 --> 01:03:58.000
So if I didn't eat for even twice as long,

1267
01:03:58.000 --> 01:04:00.000
I'd be twice as hungry.

1268
01:04:00.000 --> 01:04:03.000
And it would rise exponentially until I went mad.

1269
01:04:03.000 --> 01:04:06.000
And what's surprising that you must have found

1270
01:04:06.000 --> 01:04:07.000
is as you fast,

1271
01:04:07.000 --> 01:04:09.000
you don't become more hungry, do you?

1272
01:04:09.000 --> 01:04:10.000
Yeah.

1273
01:04:10.000 --> 01:04:11.000
It's crazy.

1274
01:04:11.000 --> 01:04:13.000
Well, it's not interesting that actually you get the more

1275
01:04:13.000 --> 01:04:15.000
I eat the hunger you are, I become.

1276
01:04:15.000 --> 01:04:16.000
I think that's...

1277
01:04:16.000 --> 01:04:17.000
When I'm on keto.

1278
01:04:17.000 --> 01:04:18.000
Pardon?

1279
01:04:18.000 --> 01:04:19.000
When I'm on keto.

1280
01:04:19.000 --> 01:04:20.000
Yeah.

1281
01:04:20.000 --> 01:04:21.000
I can't believe.

1282
01:04:21.000 --> 01:04:22.000
I can't.

1283
01:04:22.000 --> 01:04:23.000
It's like a hunger just vanishes.

1284
01:04:23.000 --> 01:04:24.000
It does.

1285
01:04:24.000 --> 01:04:25.000
Actually, the thing that the remarkable thing.

1286
01:04:25.000 --> 01:04:26.000
I love.

1287
01:04:26.000 --> 01:04:27.000
What are those cinnamon roll things?

1288
01:04:27.000 --> 01:04:28.000
I'd love those cinnamon rolls usually.

1289
01:04:28.000 --> 01:04:29.000
I love them.

1290
01:04:29.000 --> 01:04:31.000
And when I started doing the ketogenic diet,

1291
01:04:31.000 --> 01:04:33.000
which is very, very, very low carb,

1292
01:04:33.000 --> 01:04:35.000
I remember walking up to this cinnamon roll concession stand

1293
01:04:35.000 --> 01:04:37.000
in keto and looking at them.

1294
01:04:37.000 --> 01:04:39.000
And they were doing nothing to my brain.

1295
01:04:39.000 --> 01:04:40.000
There was no temptation.

1296
01:04:40.000 --> 01:04:41.000
Yeah, it's crazy.

1297
01:04:41.000 --> 01:04:42.000
I've had that.

1298
01:04:42.000 --> 01:04:43.000
It's like a super power.

1299
01:04:43.000 --> 01:04:44.000
Yeah.

1300
01:04:44.000 --> 01:04:47.000
Honestly, I've had that with Christmas cake.

1301
01:04:47.000 --> 01:04:48.000
It was my kryptonite.

1302
01:04:48.000 --> 01:04:52.000
It was the kind of thing I was sneaking down

1303
01:04:52.000 --> 01:04:54.000
when they'd all gone to bed and having more.

1304
01:04:54.000 --> 01:04:56.000
And then one day you can look at it.

1305
01:04:56.000 --> 01:04:59.000
And you think it's not actually food.

1306
01:04:59.000 --> 01:05:01.000
Your brain, that isn't food.

1307
01:05:01.000 --> 01:05:02.000
Yeah, exactly.

1308
01:05:02.000 --> 01:05:04.000
And I'm the same with buns as well.

1309
01:05:04.000 --> 01:05:05.000
And all sorts of things.

1310
01:05:05.000 --> 01:05:09.000
They're a lifetime of, and they're no longer food.

1311
01:05:09.000 --> 01:05:11.000
And it feels like a super power because I can...

1312
01:05:11.000 --> 01:05:12.000
I'm such a man.

1313
01:05:12.000 --> 01:05:15.000
In fact, I throw this down as a challenge to men.

1314
01:05:15.000 --> 01:05:19.000
Are you man enough to resist, you know,

1315
01:05:19.000 --> 01:05:21.000
whatever it is?

1316
01:05:21.000 --> 01:05:22.000
Let's do a challenge.

1317
01:05:22.000 --> 01:05:25.000
Come back in a week and tell me you've not had any biscuits.

1318
01:05:25.000 --> 01:05:27.000
It works.

1319
01:05:27.000 --> 01:05:28.000
It works.

1320
01:05:28.000 --> 01:05:31.000
What do you think of the ketogenic diet?

1321
01:05:31.000 --> 01:05:32.000
Wow.

1322
01:05:33.000 --> 01:05:34.000
That's a...

1323
01:05:34.000 --> 01:05:37.000
Oh, that's a big question, isn't it?

1324
01:05:37.000 --> 01:05:41.000
I don't think we need to begin with what you want.

1325
01:05:41.000 --> 01:05:44.000
So I think we need to begin with your goals and hope.

1326
01:05:44.000 --> 01:05:45.000
Why would...

1327
01:05:45.000 --> 01:05:46.000
Is it...

1328
01:05:46.000 --> 01:05:49.000
Are you wanting to lose weight?

1329
01:05:49.000 --> 01:05:53.000
Are you wanting to sort out type to do diabetes?

1330
01:05:53.000 --> 01:05:54.000
Or...

1331
01:05:54.000 --> 01:05:55.000
I mean, George E.

1332
01:05:55.000 --> 01:05:56.000
Dr. George E.

1333
01:05:56.000 --> 01:05:57.000
is a close friend.

1334
01:05:57.000 --> 01:06:00.000
And nutritional psychiatry is really growing.

1335
01:06:01.000 --> 01:06:07.000
Ian Campbell in Edinburgh University is doing some amazing work with bipolar disorder and other things.

1336
01:06:07.000 --> 01:06:09.000
So why are you doing it?

1337
01:06:09.000 --> 01:06:10.000
That's...

1338
01:06:10.000 --> 01:06:12.000
So that's my first thing because...

1339
01:06:12.000 --> 01:06:16.000
I see it as there is a spectrum of carbohydrate that you're on.

1340
01:06:16.000 --> 01:06:19.000
So I try and find out where are you now?

1341
01:06:19.000 --> 01:06:22.000
And I, you know, approximately where are you now?

1342
01:06:22.000 --> 01:06:24.000
And then I'd say, well, could you...

1343
01:06:24.000 --> 01:06:28.000
Could you give up bread or reduce it?

1344
01:06:28.000 --> 01:06:33.000
And then I'd say, let's measure whatever parameter we want,

1345
01:06:33.000 --> 01:06:37.000
which might be blood work or weight or whatever, then we say, how are you doing?

1346
01:06:37.000 --> 01:06:39.000
Are you happy now?

1347
01:06:39.000 --> 01:06:40.000
Is this... is it?

1348
01:06:40.000 --> 01:06:43.000
Or do you want... would you like to go a bit lower?

1349
01:06:43.000 --> 01:06:49.000
And what I've discovered with my patients over 13 years is they tend to go lower over time,

1350
01:06:49.000 --> 01:06:54.000
because when the experiment, when they go keto, what they like is the brain thing.

1351
01:06:54.000 --> 01:06:55.000
Oh, gosh, yeah.

1352
01:06:55.000 --> 01:06:57.000
And that's what I'm... that's right.

1353
01:06:57.000 --> 01:06:59.000
So I would say to you now, because I'm interested.

1354
01:06:59.000 --> 01:07:00.000
Yeah.

1355
01:07:00.000 --> 01:07:01.000
Why would you go keto?

1356
01:07:01.000 --> 01:07:02.000
What are you after?

1357
01:07:02.000 --> 01:07:06.000
So I'm going to put the brain thing at the top of the list, which is just the clarity of thought.

1358
01:07:06.000 --> 01:07:08.000
Obviously in my job, I have to sit here with very small people like you.

1359
01:07:08.000 --> 01:07:09.000
Yes.

1360
01:07:09.000 --> 01:07:11.000
And I have to talk sometimes for three, four hours, whatever it might be.

1361
01:07:11.000 --> 01:07:15.000
But also I'm on television a lot now, and I'm speaking, you know,

1362
01:07:15.000 --> 01:07:18.000
nine cameras rolling, BBC one.

1363
01:07:18.000 --> 01:07:20.000
And I've got to think of something smart to say to this one,

1364
01:07:20.000 --> 01:07:22.000
because I stood in front of me, and that's pitching to me.

1365
01:07:22.000 --> 01:07:25.000
And then also I am in meetings, you know, I'll leave this conversation now,

1366
01:07:25.000 --> 01:07:28.000
and I'll go straight downstairs, and I'll have two hours of straight meetings

1367
01:07:28.000 --> 01:07:30.000
about very, very complicated things about buying companies.

1368
01:07:30.000 --> 01:07:32.000
I'll be meeting founders interviewing people.

1369
01:07:32.000 --> 01:07:36.000
And what I've noticed profoundly, because so much of my job centres on speaking and articulation,

1370
01:07:36.000 --> 01:07:41.000
is there is this wild, wild, wild variants that I hate.

1371
01:07:41.000 --> 01:07:43.000
And what I mean by that is some days I'm on it.

1372
01:07:43.000 --> 01:07:44.000
Yeah.

1373
01:07:44.000 --> 01:07:48.000
And some days I am almost embarrassed by my inability to string a sentence together.

1374
01:07:48.000 --> 01:07:51.000
Today I'm almost testing myself now by trying to speak really, really fast and saying

1375
01:07:51.000 --> 01:07:52.000
my brain is connected to my mouth.

1376
01:07:52.000 --> 01:07:54.000
That's like, that's actually like what I do.

1377
01:07:54.000 --> 01:07:55.000
I try and see if it flows out.

1378
01:07:55.000 --> 01:07:56.000
Yeah.

1379
01:07:56.000 --> 01:07:57.000
Today I'm okay.

1380
01:07:57.000 --> 01:07:58.000
Yeah.

1381
01:07:58.000 --> 01:08:01.000
But there are days where I'm stumbling over myself.

1382
01:08:01.000 --> 01:08:02.000
Yeah.

1383
01:08:02.000 --> 01:08:04.000
And I go, what's causing this?

1384
01:08:04.000 --> 01:08:05.000
What's the causal factor?

1385
01:08:05.000 --> 01:08:06.000
And how do I prevent this?

1386
01:08:06.000 --> 01:08:07.000
That's one.

1387
01:08:07.000 --> 01:08:08.000
Keto.

1388
01:08:08.000 --> 01:08:10.000
When I'm in Keto, I always sound like Buster Rhymes.

1389
01:08:10.000 --> 01:08:11.000
Yeah.

1390
01:08:11.000 --> 01:08:13.000
It always, it's always working.

1391
01:08:13.000 --> 01:08:17.000
And then I'd say the aesthetic stuff, because I want to look good as well,

1392
01:08:17.000 --> 01:08:20.000
especially for my fiancee, so I want to be in shape, I want to be...

1393
01:08:20.000 --> 01:08:22.000
And then I'd say the third is being strong.

1394
01:08:22.000 --> 01:08:25.000
And then the fourth is, I want to live long.

1395
01:08:25.000 --> 01:08:26.000
Exactly.

1396
01:08:26.000 --> 01:08:29.000
I want to have a long health span, not just a long life span,

1397
01:08:29.000 --> 01:08:31.000
but I want to be able to do things as I age.

1398
01:08:31.000 --> 01:08:36.000
So you see, that's exactly what I began this meeting with.

1399
01:08:36.000 --> 01:08:40.000
You've got a clear idea about your preferred future.

1400
01:08:40.000 --> 01:08:44.000
And it's fairly specific to, and the more specific you are,

1401
01:08:44.000 --> 01:08:48.000
the more likely you are to be successful, and then you're noticing.

1402
01:08:48.000 --> 01:08:50.000
Then afterwards comes the feedback.

1403
01:08:50.000 --> 01:08:52.000
Do you think most people even have thought about this?

1404
01:08:52.000 --> 01:08:53.000
No.

1405
01:08:53.000 --> 01:08:55.000
I was just thinking about my listeners, and I was thinking,

1406
01:08:55.000 --> 01:08:56.000
they're listening right now.

1407
01:08:56.000 --> 01:08:58.000
I wonder if they have written down their top four.

1408
01:08:58.000 --> 01:08:59.000
Yeah.

1409
01:08:59.000 --> 01:09:04.000
So what I'd love to do now is tell you something about my wife's work,

1410
01:09:04.000 --> 01:09:07.000
because it relates to changing behavior fast.

1411
01:09:07.000 --> 01:09:09.000
And that, she won't mind.

1412
01:09:09.000 --> 01:09:12.000
So we're back to Jen now, we have a woman.

1413
01:09:12.000 --> 01:09:17.000
She spent two years thinking about CBT,

1414
01:09:17.000 --> 01:09:20.000
and what was, what, this is a type of therapy,

1415
01:09:20.000 --> 01:09:24.000
and what were the necessary parts of it, and what was junk?

1416
01:09:24.000 --> 01:09:28.000
And she reduced CBT down to something I'll teach you right now.

1417
01:09:28.000 --> 01:09:31.000
All right, so we'll, off we go, off we go.

1418
01:09:31.000 --> 01:09:37.000
So the first thing is to think about your health goals,

1419
01:09:38.000 --> 01:09:41.000
so to think about what, in a year's time,

1420
01:09:41.000 --> 01:09:47.000
if what you do is great, how does that look specifically?

1421
01:09:47.000 --> 01:09:49.000
So I'll give you an example.

1422
01:09:49.000 --> 01:09:52.000
You might think you'd like to lose weight,

1423
01:09:52.000 --> 01:09:54.000
but that isn't specific enough.

1424
01:09:54.000 --> 01:09:58.000
I want to know what difference would that make to you?

1425
01:09:58.000 --> 01:10:00.000
So you will do it now.

1426
01:10:00.000 --> 01:10:02.000
So if you said you wanted to be in shape,

1427
01:10:02.000 --> 01:10:04.000
what, I don't know, what do you mean by that?

1428
01:10:04.000 --> 01:10:07.000
Do you want to lose weight? What do you, tell me more?

1429
01:10:07.000 --> 01:10:14.000
I want to be able to, hmm.

1430
01:10:21.000 --> 01:10:24.000
What I'm really, I think, scared of,

1431
01:10:24.000 --> 01:10:26.000
it's going to be completely honest,

1432
01:10:26.000 --> 01:10:29.000
is I'm scared of,

1433
01:10:35.000 --> 01:10:37.000
having the same health profile as my dad.

1434
01:10:37.000 --> 01:10:39.000
Ah, right.

1435
01:10:39.000 --> 01:10:41.000
Because I've seen, we have the same, you know,

1436
01:10:41.000 --> 01:10:44.000
we have a lot of the same genetic profile.

1437
01:10:44.000 --> 01:10:45.000
Yes.

1438
01:10:45.000 --> 01:10:48.000
So I think a lot of us look at our parents and go,

1439
01:10:48.000 --> 01:10:50.000
is that my future?

1440
01:10:50.000 --> 01:10:51.000
Yes.

1441
01:10:51.000 --> 01:10:52.000
Yeah.

1442
01:10:52.000 --> 01:10:54.000
And to make it even more specific,

1443
01:10:54.000 --> 01:10:56.000
I remember walking down some stairs,

1444
01:10:56.000 --> 01:10:57.000
I've said this once before,

1445
01:10:57.000 --> 01:11:00.000
but I remember walking down some stairs in Bali,

1446
01:11:00.000 --> 01:11:02.000
along steep set of stairs,

1447
01:11:02.000 --> 01:11:05.000
down to go whitewater, water rafting with my fiancee.

1448
01:11:05.000 --> 01:11:07.000
And I remember as I walked down those stairs,

1449
01:11:07.000 --> 01:11:09.000
recalling that my dad loses,

1450
01:11:09.000 --> 01:11:13.000
can't walk up a single flight of stairs without problems.

1451
01:11:13.000 --> 01:11:14.000
And I remember thinking,

1452
01:11:14.000 --> 01:11:16.000
oh, my dad wouldn't have been able to come whitewater rafting,

1453
01:11:16.000 --> 01:11:18.000
because we've got to walk back up these stairs.

1454
01:11:18.000 --> 01:11:20.000
And so my dad would have lost out on one of the great joys of life,

1455
01:11:20.000 --> 01:11:23.000
which is doing enjoyable things with friends and people you love,

1456
01:11:23.000 --> 01:11:25.000
because his health is now,

1457
01:11:25.000 --> 01:11:27.000
in that regard is gone.

1458
01:11:27.000 --> 01:11:29.000
So I've always thought of that.

1459
01:11:29.000 --> 01:11:31.000
And then generally, I remember when I was younger,

1460
01:11:31.000 --> 01:11:34.000
my dad used to play football with us and all these things,

1461
01:11:34.000 --> 01:11:37.000
and he's unable to do that now.

1462
01:11:37.000 --> 01:11:40.000
And so, I know,

1463
01:11:40.000 --> 01:11:42.000
because I've done this podcast in these times with health experts,

1464
01:11:42.000 --> 01:11:45.000
I realize that the decisions I make at 30,

1465
01:11:45.000 --> 01:11:47.000
which is where I am now,

1466
01:11:47.000 --> 01:11:49.000
exist on this really interesting,

1467
01:11:49.000 --> 01:11:53.000
quite predictable curve of inevitable decline.

1468
01:11:54.000 --> 01:12:01.000
However, not like inevitable loss of lifestyle.

1469
01:12:01.000 --> 01:12:03.000
What I mean by that is I just have this picture

1470
01:12:03.000 --> 01:12:05.000
in my head of all these graphs I've seen,

1471
01:12:05.000 --> 01:12:08.000
where your peak is around maybe 20, 30,

1472
01:12:08.000 --> 01:12:10.000
and then you go in down, which we all accept.

1473
01:12:10.000 --> 01:12:13.000
But how far you go down is determined by decisions

1474
01:12:13.000 --> 01:12:14.000
you make right now.

1475
01:12:14.000 --> 01:12:18.000
The decisions I make now will end me at 78 years old

1476
01:12:18.000 --> 01:12:21.000
and either the inability to walk

1477
01:12:21.000 --> 01:12:23.000
or the ability to run.

1478
01:12:23.000 --> 01:12:24.000
Yeah.

1479
01:12:24.000 --> 01:12:25.000
And it's all about what I do now.

1480
01:12:25.000 --> 01:12:26.000
It is.

1481
01:12:26.000 --> 01:12:28.000
So let's just refine that.

1482
01:12:28.000 --> 01:12:32.000
So we've, we've, I've got your goal now.

1483
01:12:32.000 --> 01:12:35.000
So let's, let's park your goal.

1484
01:12:35.000 --> 01:12:39.000
Now the next thing we've got is in the past,

1485
01:12:39.000 --> 01:12:42.000
what have you done that's worked towards those goals?

1486
01:12:42.000 --> 01:12:46.000
So you probably tell me some stuff you've done that's worked.

1487
01:12:46.000 --> 01:12:48.000
Um,

1488
01:12:48.000 --> 01:12:50.000
things like going to the gym?

1489
01:12:50.000 --> 01:12:51.000
Yeah, yeah, anything.

1490
01:12:51.000 --> 01:12:54.000
Anything quickly that you did that worked,

1491
01:12:54.000 --> 01:12:57.000
that was, is, is, is a first, you know,

1492
01:12:57.000 --> 01:12:59.000
help that you did in the room of that work.

1493
01:12:59.000 --> 01:13:00.000
So tell me anything.

1494
01:13:00.000 --> 01:13:02.000
Well, I said to myself one year that I was going to go

1495
01:13:02.000 --> 01:13:04.000
to gym every single day, terrible idea,

1496
01:13:04.000 --> 01:13:06.000
because I got five months in and then I missed a day

1497
01:13:06.000 --> 01:13:07.000
then it was over.

1498
01:13:07.000 --> 01:13:09.000
I said to myself another year, I think it was 2017,

1499
01:13:09.000 --> 01:13:12.000
that I'm going to get a six pack for summer, terrible idea,

1500
01:13:12.000 --> 01:13:14.000
because when summer came or I got the six pack,

1501
01:13:14.000 --> 01:13:16.000
my question was what did work in the past,

1502
01:13:16.000 --> 01:13:17.000
not what didn't work.

1503
01:13:17.000 --> 01:13:19.000
So what has worked for you in the past?

1504
01:13:19.000 --> 01:13:23.000
So those two incidents helped me change my idea,

1505
01:13:23.000 --> 01:13:25.000
and the idea that I came up with was I said,

1506
01:13:25.000 --> 01:13:28.000
not a achievable thing as a goal,

1507
01:13:28.000 --> 01:13:30.000
but consistency as the goal.

1508
01:13:30.000 --> 01:13:33.000
I consistency became, for the last four years,

1509
01:13:33.000 --> 01:13:36.000
this idea that the goal, my fitness goal is consistency,

1510
01:13:36.000 --> 01:13:38.000
means that every day I wake up, I get a shot at it.

1511
01:13:38.000 --> 01:13:41.000
And if I fuck up today, then I've got another shot tomorrow.

1512
01:13:41.000 --> 01:13:43.000
Right, leave it there, that's good.

1513
01:13:43.000 --> 01:13:46.000
So we did the goal, and then we did the next thing.

1514
01:13:46.000 --> 01:13:50.000
What I just, the next thing is resources.

1515
01:13:50.000 --> 01:13:54.000
So it's, what do you bring to the consultation

1516
01:13:54.000 --> 01:13:58.000
that you've done in the past, intelligence, resources,

1517
01:13:58.000 --> 01:14:00.000
friends that will help?

1518
01:14:00.000 --> 01:14:03.000
You come already with expertise in yourself.

1519
01:14:03.000 --> 01:14:06.000
So it's not, I'm not the expert to tell you what to do.

1520
01:14:06.000 --> 01:14:08.000
You've already got some stuff.

1521
01:14:08.000 --> 01:14:10.000
Then we go to the next thing.

1522
01:14:10.000 --> 01:14:12.000
So if we had your goal at the beginning,

1523
01:14:12.000 --> 01:14:15.000
which was the fitness and the song.

1524
01:14:15.000 --> 01:14:20.000
So today, what might be a small step

1525
01:14:20.000 --> 01:14:23.000
towards your goal, a realistic small step

1526
01:14:23.000 --> 01:14:26.000
towards the goals we've already established?

1527
01:14:30.000 --> 01:14:32.000
So I can think of two.

1528
01:14:32.000 --> 01:14:33.000
Good.

1529
01:14:33.000 --> 01:14:35.000
One of them is creating a social pact,

1530
01:14:35.000 --> 01:14:37.000
which again was one of the things that helped.

1531
01:14:37.000 --> 01:14:39.000
So we made a WhatsApp group.

1532
01:14:39.000 --> 01:14:40.000
This is quite funny.

1533
01:14:40.000 --> 01:14:42.000
The WhatsApp group, we put 10 friends in it.

1534
01:14:42.000 --> 01:14:43.000
We made a simple rule.

1535
01:14:43.000 --> 01:14:45.000
Whoever's the least consistent every month is evicted.

1536
01:14:45.000 --> 01:14:47.000
And we invite any friend in.

1537
01:14:47.000 --> 01:14:48.000
We've done that for four years.

1538
01:14:48.000 --> 01:14:51.000
I've not been evicted in four years, which means that I'm doing enough.

1539
01:14:51.000 --> 01:14:55.000
I'm consistent enough over those four years to not be evicted every day.

1540
01:14:55.000 --> 01:14:58.000
When we work out, it puts our workouts into the group chat.

1541
01:14:58.000 --> 01:15:02.000
And every week and every month, there's a winner.

1542
01:15:02.000 --> 01:15:04.000
And there's this lead table.

1543
01:15:04.000 --> 01:15:06.000
And you get these little emoji medals.

1544
01:15:06.000 --> 01:15:08.000
And there's actually, I won one year,

1545
01:15:08.000 --> 01:15:10.000
with this physical, massive gold belt on my bookshelf at home.

1546
01:15:10.000 --> 01:15:12.000
It says fitness blockchain world champion.

1547
01:15:12.000 --> 01:15:13.000
Brilliant.

1548
01:15:13.000 --> 01:15:14.000
So I've done that for four years.

1549
01:15:14.000 --> 01:15:16.000
So a social pact really helped me.

1550
01:15:16.000 --> 01:15:18.000
The sort of accountability to others.

1551
01:15:18.000 --> 01:15:19.000
Yes.

1552
01:15:19.000 --> 01:15:27.000
And the other honestly was just, as I said a second ago,

1553
01:15:27.000 --> 01:15:29.000
when I set the goal of going to the gym every single day,

1554
01:15:29.000 --> 01:15:31.000
I set myself up for failure.

1555
01:15:31.000 --> 01:15:34.000
Now, I set myself the goal of consistency,

1556
01:15:34.000 --> 01:15:36.000
which means that I can do, have bad days,

1557
01:15:36.000 --> 01:15:38.000
where I do 20 minutes or 15 minutes yesterday.

1558
01:15:38.000 --> 01:15:42.000
Because I was finished, I can stand late, drove down to London, got home at 1am.

1559
01:15:42.000 --> 01:15:44.000
I did 18 minutes.

1560
01:15:44.000 --> 01:15:45.000
Yeah.

1561
01:15:45.000 --> 01:15:52.000
And reducing the size of success really helped me to keep my feeling of momentum.

1562
01:15:52.000 --> 01:15:53.000
Brilliant.

1563
01:15:53.000 --> 01:15:55.000
We're nearly at the end of your degree in psychology.

1564
01:15:55.000 --> 01:15:56.000
Okay.

1565
01:15:56.000 --> 01:15:58.000
And then I'm going to pull it together.

1566
01:15:58.000 --> 01:16:03.000
The final thing is, when things...

1567
01:16:03.000 --> 01:16:08.000
What would you notice for you when things are going well?

1568
01:16:08.000 --> 01:16:10.000
What would you notice?

1569
01:16:10.000 --> 01:16:12.000
So you've done some of these things.

1570
01:16:12.000 --> 01:16:14.000
What is it you actually notice?

1571
01:16:14.000 --> 01:16:16.000
As in the benefit to me.

1572
01:16:16.000 --> 01:16:17.000
Yes.

1573
01:16:17.000 --> 01:16:18.000
What do you notice?

1574
01:16:18.000 --> 01:16:21.000
So if you do, if tomorrow is a really good day,

1575
01:16:21.000 --> 01:16:23.000
what might you notice at the end of it?

1576
01:16:23.000 --> 01:16:25.000
Because you've much experience in this now.

1577
01:16:25.000 --> 01:16:26.000
What would you notice?

1578
01:16:26.000 --> 01:16:29.000
I mean, the first thing that comes to mind is just how I feel.

1579
01:16:29.000 --> 01:16:30.000
Yes.

1580
01:16:30.000 --> 01:16:31.000
I just feel...

1581
01:16:31.000 --> 01:16:33.000
Do you mean emotionally or energetically?

1582
01:16:33.000 --> 01:16:34.000
All of it.

1583
01:16:34.000 --> 01:16:35.000
Great.

1584
01:16:35.000 --> 01:16:36.000
All of it.

1585
01:16:36.000 --> 01:16:38.000
Emotionally, I feel good about myself.

1586
01:16:38.000 --> 01:16:39.000
Yeah.

1587
01:16:39.000 --> 01:16:41.000
And energetically, I feel more energetic.

1588
01:16:41.000 --> 01:16:49.000
And there is this element of identity in there where I have an opinion of myself in who I think I am.

1589
01:16:49.000 --> 01:16:52.000
And I think I'm a healthy person and I think I'm someone that's in control.

1590
01:16:52.000 --> 01:16:58.000
And when I'm not performing the consistent behaviors that I want to,

1591
01:16:58.000 --> 01:17:02.000
I think I start to question that identity in a way that causes a lot of discomfort and say,

1592
01:17:02.000 --> 01:17:04.000
well, you're not in control of your own life.

1593
01:17:04.000 --> 01:17:05.000
That's crazy.

1594
01:17:05.000 --> 01:17:07.000
So I think it links into self-esteem.

1595
01:17:07.000 --> 01:17:08.000
Yeah.

1596
01:17:08.000 --> 01:17:09.000
It really.

1597
01:17:09.000 --> 01:17:11.000
So what we've just done, we had the goals.

1598
01:17:11.000 --> 01:17:12.000
G.

1599
01:17:12.000 --> 01:17:13.000
Yeah.

1600
01:17:13.000 --> 01:17:15.000
Then we had your resources.

1601
01:17:15.000 --> 01:17:16.000
R.

1602
01:17:16.000 --> 01:17:17.000
Yeah.

1603
01:17:17.000 --> 01:17:18.000
Then we had increments.

1604
01:17:18.000 --> 01:17:20.000
What things had you done?

1605
01:17:20.000 --> 01:17:22.000
Little things on the way.

1606
01:17:22.000 --> 01:17:25.000
And then finally, I invited you to notice and reflect.

1607
01:17:25.000 --> 01:17:27.000
And that spells grin.

1608
01:17:27.000 --> 01:17:29.000
And that's Jen's published grin model.

1609
01:17:29.000 --> 01:17:31.000
I just did it for you right there.

1610
01:17:31.000 --> 01:17:33.000
And I could do it faster than that.

1611
01:17:33.000 --> 01:17:36.000
I do it in nearly every surgery I do.

1612
01:17:36.000 --> 01:17:39.000
Because what I'm trying to do is find out about you.

1613
01:17:39.000 --> 01:17:42.000
And you didn't find out much about me in that process, did you?

1614
01:17:42.000 --> 01:17:43.000
No.

1615
01:17:43.000 --> 01:17:47.000
But I found out a lot of really useful stuff to you and it's motivational.

1616
01:17:47.000 --> 01:17:50.000
And much better to do that than me tell you what to do.

1617
01:17:50.000 --> 01:17:53.000
And I'm not a talking leaflet.

1618
01:17:54.000 --> 01:17:56.000
But motivation, this is what Jen has taught me.

1619
01:17:56.000 --> 01:17:59.000
It's key in everything we do.

1620
01:17:59.000 --> 01:18:02.000
And the grin model isn't bad.

1621
01:18:02.000 --> 01:18:03.000
Clever woman.

1622
01:18:03.000 --> 01:18:05.000
So what do we do with the grin model?

1623
01:18:05.000 --> 01:18:09.000
And so this is really helping me figure out how to change my behaviour.

1624
01:18:09.000 --> 01:18:10.000
Yes.

1625
01:18:10.000 --> 01:18:11.000
How does one apply it?

1626
01:18:11.000 --> 01:18:14.000
Or are you saying that everyone listening now should answer those four questions themselves?

1627
01:18:14.000 --> 01:18:15.000
Yes, I do.

1628
01:18:15.000 --> 01:18:21.000
Because otherwise, it's possible to spend a lot of time blaming yourself.

1629
01:18:21.000 --> 01:18:25.000
And particularly around if we're discussing weight problems and so on.

1630
01:18:25.000 --> 01:18:32.000
You can spend a lot of time saying, I'm to blame or I wish or I shouldn't have.

1631
01:18:32.000 --> 01:18:36.000
After Christmas everybody feels like this.

1632
01:18:36.000 --> 01:18:42.000
But what is much better rather than focusing your wasting energy

1633
01:18:42.000 --> 01:18:46.000
if you start thinking about guilt and negative stuff.

1634
01:18:47.000 --> 01:18:52.000
And what Jen's trying to do is getting you to engage

1635
01:18:52.000 --> 01:18:55.000
in thinking about a better future.

1636
01:18:55.000 --> 01:19:04.000
And what the whole of that five minutes was engaging you in first of all the goal of a better future.

1637
01:19:04.000 --> 01:19:08.000
Then some resources towards your better future.

1638
01:19:08.000 --> 01:19:11.000
Then the first steps towards the better future.

1639
01:19:11.000 --> 01:19:14.000
And then noticing what's good.

1640
01:19:14.000 --> 01:19:17.000
Because I think in medicine what we've done.

1641
01:19:17.000 --> 01:19:19.000
How do you get a doctor's attention?

1642
01:19:19.000 --> 01:19:23.000
You get a doctor's attention by saying, oh, it's so bad.

1643
01:19:23.000 --> 01:19:25.000
It's so, so bad.

1644
01:19:25.000 --> 01:19:27.000
My pain is so, so bad.

1645
01:19:27.000 --> 01:19:36.000
And I realised I had trained my patients to think that moaning was how, you know, they got my attention.

1646
01:19:36.000 --> 01:19:41.000
And if you do that, the result is a very miserable to our surgery.

1647
01:19:42.000 --> 01:19:49.000
But if you can talk, even people having a terrible time have got hope if you can find it.

1648
01:19:49.000 --> 01:19:52.000
They have goals if you can discuss them.

1649
01:19:52.000 --> 01:19:56.000
And you could have somebody with a drug addiction or what, you know, I see people dying people

1650
01:19:56.000 --> 01:20:00.000
also every clinic I'm seeing sad stuff.

1651
01:20:00.000 --> 01:20:07.000
But if you can also investigate hopes and good stuff as a doctor,

1652
01:20:07.000 --> 01:20:11.000
I'm so much more energetic, so much more hopeful.

1653
01:20:11.000 --> 01:20:13.000
I'm having a great time.

1654
01:20:13.000 --> 01:20:15.000
And I wasn't when I was 55.

1655
01:20:15.000 --> 01:20:16.000
And that's the process.

1656
01:20:16.000 --> 01:20:20.000
I put there so many people listening now that maybe they, you know, because they listen to this show

1657
01:20:20.000 --> 01:20:23.000
and they think of this sort of basics, they go, you know what?

1658
01:20:23.000 --> 01:20:25.000
I understand this stuff and I'm making good progress.

1659
01:20:25.000 --> 01:20:32.000
But I live with or love someone who, I am scared they're going down a slippery slope.

1660
01:20:32.000 --> 01:20:33.000
Yes.

1661
01:20:33.000 --> 01:20:34.000
And I don't know what to do.

1662
01:20:34.000 --> 01:20:35.000
Do I intervene?

1663
01:20:35.000 --> 01:20:36.000
Do I hide their sweets?

1664
01:20:36.000 --> 01:20:37.000
Do I blame?

1665
01:20:37.000 --> 01:20:38.000
What do I do?

1666
01:20:38.000 --> 01:20:39.000
Why is it so hard, isn't it?

1667
01:20:39.000 --> 01:20:40.000
That's so hard.

1668
01:20:40.000 --> 01:20:42.000
I think you can.

1669
01:20:42.000 --> 01:20:45.000
Why are you in that position to some degree?

1670
01:20:45.000 --> 01:20:46.000
Yes.

1671
01:20:46.000 --> 01:20:47.000
Yeah.

1672
01:20:47.000 --> 01:20:52.000
So my first wife had a very severe addiction problem.

1673
01:20:52.000 --> 01:20:57.000
So I lived with that for 12 years and she's unfortunately died now.

1674
01:20:57.000 --> 01:21:03.000
So I lived with very, very serious addiction for 12 years.

1675
01:21:04.000 --> 01:21:07.000
And what you're doing then is you're living with uncertainty.

1676
01:21:07.000 --> 01:21:09.000
Serious uncertainty.

1677
01:21:09.000 --> 01:21:13.000
You never, you cannot say what you'll come home to.

1678
01:21:13.000 --> 01:21:14.000
You have no idea.

1679
01:21:14.000 --> 01:21:15.000
No idea.

1680
01:21:15.000 --> 01:21:17.000
It brings chaos into your life.

1681
01:21:17.000 --> 01:21:19.000
It's very, very hard.

1682
01:21:19.000 --> 01:21:20.000
Addiction.

1683
01:21:20.000 --> 01:21:21.000
Yes.

1684
01:21:21.000 --> 01:21:23.000
Are you able to say what kind of addiction?

1685
01:21:23.000 --> 01:21:25.000
Was it a food addiction or a drug addiction?

1686
01:21:25.000 --> 01:21:29.000
It was, nearly everybody concerned has died now.

1687
01:21:29.000 --> 01:21:31.000
So I don't know whether I can say or not.

1688
01:21:31.000 --> 01:21:34.000
But it was very serious, multiple addictions.

1689
01:21:34.000 --> 01:21:35.000
I will say that.

1690
01:21:35.000 --> 01:21:38.000
And she had, she died some years ago.

1691
01:21:38.000 --> 01:21:43.000
And it doesn't, it actually wasn't food addiction.

1692
01:21:43.000 --> 01:21:52.000
But it brings, I've so much sympathy with dealing, how hard it is to deal with uncertainty

1693
01:21:52.000 --> 01:21:55.000
and not be able to, you love somebody and you can't do anything.

1694
01:21:55.000 --> 01:21:56.000
It's very hard.

1695
01:21:56.000 --> 01:21:58.000
There are things you can do.

1696
01:21:58.000 --> 01:22:08.000
I think if you can engage people in that talking about goals, that can help.

1697
01:22:08.000 --> 01:22:15.000
What we will do now is we'll change that conversation to the current Mrs Unwin,

1698
01:22:15.000 --> 01:22:17.000
which is what we laughingly say.

1699
01:22:17.000 --> 01:22:18.000
This is Jen.

1700
01:22:18.000 --> 01:22:22.000
So we've been together for 30 years now.

1701
01:22:22.000 --> 01:22:28.000
And Jen's story is that she actually is an ultra-processed food addict genuinely.

1702
01:22:28.000 --> 01:22:34.000
And what that means is, I didn't understand, neither of us understood what that was.

1703
01:22:34.000 --> 01:22:41.000
Even though she's a consultant psychologist, she didn't realize that she was an ultra-processed food addict.

1704
01:22:41.000 --> 01:22:45.000
What she saw it as was a weight problem.

1705
01:22:45.000 --> 01:22:50.000
And all her life, she's been boomerang dieting.

1706
01:22:50.000 --> 01:22:53.000
So she'd be a big woman and then a little woman and a big woman.

1707
01:22:53.000 --> 01:22:56.000
And I used to watch it all, what's going on?

1708
01:22:56.000 --> 01:23:02.000
And then she would be tray-bakes, like she's trying to lose weight and making tray-bakes,

1709
01:23:02.000 --> 01:23:07.000
saying it's for the children and then scoffing a lot herself.

1710
01:23:07.000 --> 01:23:13.000
So then I, because I loved her, and I think blokes, we try and solve problems, don't we?

1711
01:23:13.000 --> 01:23:16.000
We're like cavemen, I wanted to rescue her.

1712
01:23:16.000 --> 01:23:23.000
So I'm either throwing the food away or I'm tackling her.

1713
01:23:23.000 --> 01:23:28.000
And then we're having such arguments because she's defensive and cross.

1714
01:23:28.000 --> 01:23:32.000
I couldn't understand with an intelligent woman what's going on.

1715
01:23:32.000 --> 01:23:35.000
But then this is only a few years ago.

1716
01:23:35.000 --> 01:23:39.000
She understood for the first time this is addiction.

1717
01:23:39.000 --> 01:23:45.000
When you have intelligent people, highly, highly intelligent people,

1718
01:23:45.000 --> 01:23:52.000
doing stuff that harms their health repeatedly, is this not like cigarettes?

1719
01:23:52.000 --> 01:23:55.000
Is it not like alcohol?

1720
01:23:55.000 --> 01:23:58.000
That is ultra-processed food addiction.

1721
01:23:58.000 --> 01:24:04.000
And there's a patient I'd like to tell you about that is, explains it even more clearly.

1722
01:24:04.000 --> 01:24:10.000
And this patient has consented for me to tell you because he wants to help the world.

1723
01:24:10.000 --> 01:24:13.000
So this is a guy who's a very successful guy.

1724
01:24:13.000 --> 01:24:18.000
He runs, he's a wealthy person with a successful business, he's not stupid.

1725
01:24:18.000 --> 01:24:25.000
He has type 2 diabetes, he's 55, he has type 2 diabetes, he's very much overweight.

1726
01:24:25.000 --> 01:24:33.000
Unfortunately, he needs really serious surgery because both his knees have been so destroyed by his weight

1727
01:24:33.000 --> 01:24:37.000
that he can hardly walk because he's in real agony.

1728
01:24:37.000 --> 01:24:46.000
But his type 2 diabetes is so bad, his blood sugar control is so bad the anesthetists won't touch him.

1729
01:24:46.000 --> 01:24:52.000
So he's trapped, he can't get the hop because his blood sugar is high.

1730
01:24:52.000 --> 01:24:56.000
He can't run his business easily because he can't hardly walk.

1731
01:24:56.000 --> 01:25:01.000
So obviously what we do is we say you need to go low carb.

1732
01:25:01.000 --> 01:25:06.000
And it works for a bit and he loses some weight, but then he gains the weight again.

1733
01:25:06.000 --> 01:25:11.000
And this goes on for four years while I see him so regularly every month.

1734
01:25:11.000 --> 01:25:13.000
What's going on, what's going on?

1735
01:25:13.000 --> 01:25:16.000
Oh, excuse is the grandchildren?

1736
01:25:16.000 --> 01:25:19.000
I've got a holiday, Christmas, it goes on.

1737
01:25:19.000 --> 01:25:23.000
Anyway, then his wife came to see me and she said, Dramin, I need to level with you.

1738
01:25:23.000 --> 01:25:25.000
You need to understand what's going on.

1739
01:25:25.000 --> 01:25:32.000
I find that my husband is getting up before in the morning and eating bread out of the fridge.

1740
01:25:32.000 --> 01:25:38.000
So what I do now, what I started doing was at the end of every day,

1741
01:25:38.000 --> 01:25:42.000
I put all the bread in the bin if it hasn't been eaten that day.

1742
01:25:42.000 --> 01:25:46.000
But then I discovered my husband was going in the bin to eat the bread.

1743
01:25:46.000 --> 01:25:51.000
Then what she does, she's a very formidable woman.

1744
01:25:51.000 --> 01:25:56.000
She started putting liquid detergent on any bread that goes in the bin.

1745
01:25:56.000 --> 01:25:58.000
But he still eats it.

1746
01:25:58.000 --> 01:26:04.000
He's getting up before in the morning rummaging through the bin to eat the bread with the detergent on.

1747
01:26:04.000 --> 01:26:11.000
So then she tries something else and she says this is the only thing that will stop my husband from eating bread if it's there.

1748
01:26:11.000 --> 01:26:19.000
I spray bleach on the bread and leave the can of bleach by the bin so he knows don't even look.

1749
01:26:20.000 --> 01:26:24.000
What I've described to you is addiction.

1750
01:26:24.000 --> 01:26:31.000
This is an intelligent person and imagine his self-esteem how it was to live like that,

1751
01:26:31.000 --> 01:26:38.000
concealing what he was doing and not telling his doctor because I'm trying so hard for him for years.

1752
01:26:38.000 --> 01:26:43.000
He's so sweet to me now and he often shakes my hand and gives me hope.

1753
01:26:43.000 --> 01:26:46.000
He said, you tried, you really tried.

1754
01:26:46.000 --> 01:26:49.000
My stories have a happy ending always.

1755
01:26:49.000 --> 01:26:54.000
What I did for him in the end, he needed everything to low carb.

1756
01:26:54.000 --> 01:27:02.000
Then I got him using a continuous glucose monitor so that he would get feedback immediately and see that spike.

1757
01:27:02.000 --> 01:27:07.000
And also I could see the spikes as well because he had to come and show me his tracings.

1758
01:27:07.000 --> 01:27:11.000
And on top of that I did something unusual.

1759
01:27:11.000 --> 01:27:15.000
I gave him a low dose of the new GLP1 drugs.

1760
01:27:15.000 --> 01:27:18.000
One of those.

1761
01:27:18.000 --> 01:27:27.000
And the three together he managed to not, he couldn't moderate but he could abstain.

1762
01:27:27.000 --> 01:27:29.000
And then he could do it.

1763
01:27:29.000 --> 01:27:35.000
And then pick helped reduce the noise, the cravings in his head.

1764
01:27:35.000 --> 01:27:40.000
The feedback from the CGM helped him know how he was doing.

1765
01:27:40.000 --> 01:27:47.000
And the support he got from me and the low carb pulled together and all three and he's had his operation now.

1766
01:27:47.000 --> 01:27:49.000
So it's a happy story.

1767
01:27:49.000 --> 01:27:51.000
But he's got maintenance.

1768
01:27:51.000 --> 01:27:54.000
All his life he's going to have to sort that out.

1769
01:27:54.000 --> 01:27:59.000
And it's a wonderful example because I think we trivialize this.

1770
01:27:59.000 --> 01:28:02.000
We call it carb creep like it doesn't matter.

1771
01:28:02.000 --> 01:28:09.000
But there are many people listening to us right now and they know they know they're addicted to various foods.

1772
01:28:09.000 --> 01:28:13.000
They know because when you ask them they often burst into tears.

1773
01:28:13.000 --> 01:28:20.000
Often somebody will say I've never told anybody in my entire life about and bread is a common one.

1774
01:28:20.000 --> 01:28:23.000
And if you're not addicted to bread you can't imagine it.

1775
01:28:23.000 --> 01:28:27.000
But if you are addicted to bread they say this sounds so stupid.

1776
01:28:27.000 --> 01:28:32.000
I'm so embarrassed to tell you I can't control how I eat bread.

1777
01:28:32.000 --> 01:28:36.000
And so it's not great for your self-esteem is it?

1778
01:28:36.000 --> 01:28:43.000
People might be addicted to many things and my wife's published many papers on this and written a book.

1779
01:28:43.000 --> 01:28:45.000
And it's that and the other.

1780
01:28:45.000 --> 01:28:54.000
And she would say about 14% of the population has some aspects of ultra-processed food addiction.

1781
01:28:54.000 --> 01:29:04.000
And it kind of explained so much why are intelligent people eating foods they know?

1782
01:29:04.000 --> 01:29:07.000
Do them. I've got another example.

1783
01:29:07.000 --> 01:29:12.000
One of my patients with type 2 diabetes we got drug-free remission.

1784
01:29:12.000 --> 01:29:15.000
I've done that now 157 times.

1785
01:29:15.000 --> 01:29:18.000
So every one of them I'm cheering when it happens.

1786
01:29:18.000 --> 01:29:21.000
So this guy we did it drug-free remission.

1787
01:29:21.000 --> 01:29:29.000
Then he vanished for a while and came back with two dead toes.

1788
01:29:29.000 --> 01:29:31.000
And he had to have them amputated.

1789
01:29:31.000 --> 01:29:32.000
The toes?

1790
01:29:32.000 --> 01:29:39.000
Yeah. They started rotting because diabetes takes the blood supply particularly from your toes.

1791
01:29:39.000 --> 01:29:43.000
So we had to have surgery to have part of his foot removed.

1792
01:29:43.000 --> 01:29:48.000
And so you call it carb-creep and he ended up with half his foot taken off.

1793
01:29:48.000 --> 01:29:52.000
That's not carb-creep, something far more sinister.

1794
01:29:52.000 --> 01:29:54.000
But I never give up.

1795
01:29:54.000 --> 01:29:58.000
And fortunately the wounds took a long time to heal because he was sugary.

1796
01:29:58.000 --> 01:30:00.000
So we do it all over again.

1797
01:30:00.000 --> 01:30:05.000
I got him back into remission because this time he and his wife are really determined.

1798
01:30:06.000 --> 01:30:12.000
But it's a struggle and he needs help and support to achieve that.

1799
01:30:12.000 --> 01:30:14.000
He's not a foolish man.

1800
01:30:14.000 --> 01:30:19.000
He's an intelligent man and yet various foods call to him.

1801
01:30:19.000 --> 01:30:24.000
Eat me, eat me and it's very difficult for him to not.

1802
01:30:24.000 --> 01:30:28.000
And that's a very extreme example.

1803
01:30:28.000 --> 01:30:38.000
But many people with overweight and some who are not overweight are struggling with very, very significant carb cravings

1804
01:30:38.000 --> 01:30:43.000
and they really, really struggle to control them.

1805
01:30:43.000 --> 01:30:45.000
For those people and I assume there's a lot of people.

1806
01:30:45.000 --> 01:30:48.000
And actually some people have seasons where they're in control.

1807
01:30:48.000 --> 01:30:49.000
They're out of control.

1808
01:30:49.000 --> 01:30:50.000
They're in control.

1809
01:30:50.000 --> 01:30:53.000
I've been there.

1810
01:30:53.000 --> 01:30:56.000
What is step one today?

1811
01:30:56.000 --> 01:30:57.000
So they're listening to you.

1812
01:30:57.000 --> 01:31:00.000
They're going, I don't want to lose my toes and all of these problems.

1813
01:31:00.000 --> 01:31:02.000
What is step one now?

1814
01:31:02.000 --> 01:31:07.000
Now are we talking about for somebody with type 2 diabetes or somebody who can't control what they're eating?

1815
01:31:07.000 --> 01:31:09.000
For someone that can't control what they're eating.

1816
01:31:09.000 --> 01:31:10.000
Right.

1817
01:31:10.000 --> 01:31:14.000
So step one, we just did it.

1818
01:31:14.000 --> 01:31:19.000
I think step one is acknowledging that is your problem.

1819
01:31:19.000 --> 01:31:24.000
Because if you don't, if you're not honest about your problem, how are you ever going to sort it out?

1820
01:31:24.000 --> 01:31:29.000
So the first thing is honesty and that's very hard for people.

1821
01:31:29.000 --> 01:31:31.000
All of us have made excuses.

1822
01:31:31.000 --> 01:31:33.000
Me and my biscuits.

1823
01:31:33.000 --> 01:31:42.000
I believed that it was easier for me to think that that was stress and a reasonable reaction to the stress of running a practice than it was to say,

1824
01:31:42.000 --> 01:31:45.000
I've got biscuits for me.

1825
01:31:45.000 --> 01:31:47.000
It took me a year to give them up.

1826
01:31:47.000 --> 01:31:49.000
A year.

1827
01:31:49.000 --> 01:31:51.000
How pathetic is that?

1828
01:31:51.000 --> 01:31:52.000
I was so driven.

1829
01:31:52.000 --> 01:31:53.000
It took me a whole year.

1830
01:31:53.000 --> 01:31:55.000
How did you give them up?

1831
01:31:55.000 --> 01:31:58.000
I did it by weaning myself off a bit like methadone.

1832
01:31:58.000 --> 01:32:10.000
So I went from, I like chocolate ginger biscuits and then I went to digestive plane and then I went to oat biscuits and then eventually I went to almonds.

1833
01:32:10.000 --> 01:32:11.000
Why didn't you just do it all at once?

1834
01:32:11.000 --> 01:32:13.000
I should have done.

1835
01:32:13.000 --> 01:32:17.000
And Jen's a great believer in cold turkey like, what is the thing?

1836
01:32:17.000 --> 01:32:18.000
Stop it.

1837
01:32:18.000 --> 01:32:21.000
I wasn't man enough for that and it took me a whole year.

1838
01:32:21.000 --> 01:32:25.000
So the first thing is be honest.

1839
01:32:25.000 --> 01:32:29.000
Be honest with yourself even if you can't tell other people.

1840
01:32:29.000 --> 01:32:32.000
Be honest with yourself.

1841
01:32:32.000 --> 01:32:35.000
Is there an addictive potential there?

1842
01:32:35.000 --> 01:32:36.000
Could that be?

1843
01:32:36.000 --> 01:32:37.000
Does that fit?

1844
01:32:37.000 --> 01:32:39.000
Number two.

1845
01:32:39.000 --> 01:32:43.000
Specifically, which foods is your problem?

1846
01:32:43.000 --> 01:32:46.000
And be honest.

1847
01:32:46.000 --> 01:32:54.000
Because if you're not honest then number three is have a plan for abstinence.

1848
01:32:54.000 --> 01:33:04.000
Because if you, if there isn't, if you have got an addictive potential, it won't be one biscuit.

1849
01:33:04.000 --> 01:33:13.000
And we all, who, you know, how many of us have said I'm going to give up ice cream or biscuits or pizza or whatever it is?

1850
01:33:13.000 --> 01:33:14.000
And then you have a shit day.

1851
01:33:14.000 --> 01:33:17.000
You did, well, I have a drink or whatever you think tomorrow.

1852
01:33:17.000 --> 01:33:18.000
Work stresses you out.

1853
01:33:18.000 --> 01:33:20.000
Yeah, tomorrow, tomorrow, tomorrow, tomorrow.

1854
01:33:20.000 --> 01:33:30.000
So it's very important to be specific about the food and then to have a plan for how you are going to do it.

1855
01:33:30.000 --> 01:33:37.000
And another thing is sometimes it's helpful, you know, the people around you that love you.

1856
01:33:37.000 --> 01:33:46.000
Maybe share with them that it's, that it's important and that I need, I might need some help.

1857
01:33:46.000 --> 01:33:47.000
Please be tolerant with me.

1858
01:33:47.000 --> 01:33:48.000
Like cigarettes.

1859
01:33:48.000 --> 01:33:51.000
Please be tolerant if I'm short-tempered.

1860
01:33:51.000 --> 01:33:54.000
I'm going to try and do this thing because it's important.

1861
01:33:55.000 --> 01:34:01.000
The difficulty depends whether the person that loves you can be gentle or if they're heavy-handed.

1862
01:34:01.000 --> 01:34:04.000
If you confess this and then they police you.

1863
01:34:04.000 --> 01:34:05.000
Judgmental.

1864
01:34:05.000 --> 01:34:06.000
Yeah, it doesn't help.

1865
01:34:06.000 --> 01:34:07.000
Yeah, yeah.

1866
01:34:07.000 --> 01:34:12.000
What you're asking for is gentle support and tolerance.

1867
01:34:12.000 --> 01:34:14.000
I can think of a time of my life where I was with somebody.

1868
01:34:14.000 --> 01:34:15.000
Yeah.

1869
01:34:15.000 --> 01:34:22.000
And I was, they were so into their health that it made me start to hide when I was eating bad.

1870
01:34:22.000 --> 01:34:23.000
Exactly.

1871
01:34:23.000 --> 01:34:24.000
Yeah.

1872
01:34:24.000 --> 01:34:25.000
Thank you for that.

1873
01:34:25.000 --> 01:34:26.000
That's what happens.

1874
01:34:26.000 --> 01:34:30.000
And you see that people become deceitful.

1875
01:34:30.000 --> 01:34:31.000
Yeah.

1876
01:34:31.000 --> 01:34:34.000
So if you police somebody you love, the result is deceit.

1877
01:34:34.000 --> 01:34:36.000
I was hiding the wrappers of things I was eating.

1878
01:34:36.000 --> 01:34:37.000
Yeah, yeah.

1879
01:34:37.000 --> 01:34:39.000
Gendered that with me.

1880
01:34:39.000 --> 01:34:42.000
She knew that I was monitoring.

1881
01:34:42.000 --> 01:34:46.000
So she starts hiding the wrappers or then I'd find them in the car.

1882
01:34:46.000 --> 01:34:50.000
But then we have a situation that we can no longer talk about it.

1883
01:34:50.000 --> 01:34:56.000
Because so that if somebody, if you're forcing somebody to become deceitful,

1884
01:34:56.000 --> 01:34:58.000
you have to back off a little bit.

1885
01:34:58.000 --> 01:34:59.000
Yeah.

1886
01:34:59.000 --> 01:35:04.000
Because that deceit then affects self-esteem and that can make them worse.

1887
01:35:04.000 --> 01:35:06.000
And you didn't want to make them worse.

1888
01:35:06.000 --> 01:35:08.000
And then they're lonely because they can't share the bad days.

1889
01:35:08.000 --> 01:35:09.000
Yeah, it's really good.

1890
01:35:09.000 --> 01:35:12.000
I wonder, please could we show Jen's book at this point?

1891
01:35:12.000 --> 01:35:13.000
Of course.

1892
01:35:13.000 --> 01:35:16.000
So can I just explain the book?

1893
01:35:16.000 --> 01:35:19.000
So this, this is Jen's book.

1894
01:35:19.000 --> 01:35:24.000
And the most important thing is Jen doesn't make a penny out of this book.

1895
01:35:24.000 --> 01:35:30.000
So it's fork in the road with the idea in your journey which one you're going to pick.

1896
01:35:30.000 --> 01:35:31.000
Do you see?

1897
01:35:31.000 --> 01:35:33.000
So it's fork in the road.

1898
01:35:33.000 --> 01:35:35.000
She doesn't make any money from this.

1899
01:35:35.000 --> 01:35:40.000
Every penny goes to a charity that she's set up helping people with food addiction.

1900
01:35:40.000 --> 01:35:44.000
It's available on Amazon and self-published on Amazon.

1901
01:35:44.000 --> 01:35:46.000
How much does this book cost?

1902
01:35:46.000 --> 01:35:48.000
It's not a lot, is it?

1903
01:35:48.000 --> 01:35:49.000
It's about 15 pounds.

1904
01:35:49.000 --> 01:35:50.000
Oh no, it's less.

1905
01:35:50.000 --> 01:35:52.000
I think it might be 10.

1906
01:35:52.000 --> 01:35:53.000
10 quid.

1907
01:35:53.000 --> 01:35:55.000
Okay, I'll tell you what I'll do.

1908
01:35:55.000 --> 01:35:56.000
Yeah.

1909
01:35:56.000 --> 01:35:57.000
I'll buy a thousand of them.

1910
01:35:57.000 --> 01:35:58.000
Fabulous.

1911
01:35:58.000 --> 01:36:01.000
And I'll put a link below in the comment section.

1912
01:36:01.000 --> 01:36:06.000
And so all you've got to do is if you really enjoyed this conversation

1913
01:36:06.000 --> 01:36:11.000
and you'd like to get Jen's book fork in the road.

1914
01:36:12.000 --> 01:36:13.000
A fork in the road?

1915
01:36:13.000 --> 01:36:14.000
Maybe we can even get some of them signed.

1916
01:36:14.000 --> 01:36:15.000
Not all of them.

1917
01:36:15.000 --> 01:36:16.000
Great to hand.

1918
01:36:16.000 --> 01:36:17.000
Can we get a couple of them signed?

1919
01:36:17.000 --> 01:36:19.000
Oh, that is brilliant.

1920
01:36:19.000 --> 01:36:21.000
Click below and we'll send a thousand of them out.

1921
01:36:21.000 --> 01:36:25.000
And that's just a thank you from me to both you and Jen.

1922
01:36:25.000 --> 01:36:27.000
But also to the community who tune in for these conversations.

1923
01:36:27.000 --> 01:36:31.000
And it's so great that people can get such simple information that's so accessible

1924
01:36:31.000 --> 01:36:36.000
and so rigorous in its scientific credentials in a way like this that they can.

1925
01:36:36.000 --> 01:36:38.000
That could change some people's lives.

1926
01:36:38.000 --> 01:36:39.000
Great.

1927
01:36:39.000 --> 01:36:41.000
Isn't that a wonderful thing, you know?

1928
01:36:41.000 --> 01:36:44.000
Like a simple book like this, which isn't long either.

1929
01:36:44.000 --> 01:36:46.000
So, you know, it's not a big read.

1930
01:36:46.000 --> 01:36:48.000
It could change some people's lives.

1931
01:36:48.000 --> 01:36:50.000
That's such a wonderful thing.

1932
01:36:50.000 --> 01:36:53.000
What do you do?

1933
01:36:53.000 --> 01:36:55.000
Just making myself a delicious coffee.

1934
01:36:55.000 --> 01:36:57.000
From the freezer?

1935
01:36:57.000 --> 01:36:58.000
From the freezer.

1936
01:36:58.000 --> 01:36:59.000
You know, how do I come to you?

1937
01:36:59.000 --> 01:37:00.000
No.

1938
01:37:00.000 --> 01:37:01.000
Oh my gosh.

1939
01:37:01.000 --> 01:37:02.000
This is going to change your life.

1940
01:37:02.000 --> 01:37:04.000
I invested in this company called Commitier last year.

1941
01:37:04.000 --> 01:37:06.000
And then I wanted the sponsors of this podcast

1942
01:37:06.000 --> 01:37:09.000
because they've taken a pretty revolutionary approach to making coffee.

1943
01:37:09.000 --> 01:37:14.000
Every coffee is precision brewed at 10 times the strength.

1944
01:37:14.000 --> 01:37:20.000
And then they flash freezer with liquid nitrogen to lock in the flavor and freshness.

1945
01:37:20.000 --> 01:37:26.000
And then it's delivered to you on dry ice in these recyclable aluminium capsules still frozen.

1946
01:37:26.000 --> 01:37:27.000
Like a lice cube.

1947
01:37:27.000 --> 01:37:33.000
All you have to do is pop the capsule out, add some hot water.

1948
01:37:33.000 --> 01:37:36.000
And then you stir it and you are good to go.

1949
01:37:36.000 --> 01:37:39.000
You can also make delicious ice coffee drinks as well.

1950
01:37:39.000 --> 01:37:42.000
Just pour it in.

1951
01:37:42.000 --> 01:37:44.000
Stir it up.

1952
01:37:44.000 --> 01:37:50.000
And for anyone that hasn't tried it, you can get $30 off your first order of Commitier coffee

1953
01:37:50.000 --> 01:37:53.000
if you go to comitier.com slash Stephen.

1954
01:37:53.000 --> 01:37:58.000
I've done almost 700 interviews with some of the most interesting people in the world.

1955
01:37:58.000 --> 01:38:03.000
And one of the things you learn, which is unexpected, is that vulnerability is the doorway to connection.

1956
01:38:03.000 --> 01:38:08.000
And after sitting here for two, three hours with a guest, I feel a deep sense of connection to them.

1957
01:38:08.000 --> 01:38:14.000
And as they leave, what I get them to do is to write a question in the diary of a CEO.

1958
01:38:14.000 --> 01:38:17.000
We've taken all of the questions from the diary of a CEO.

1959
01:38:17.000 --> 01:38:23.000
We have put the question here on this card with the name of the person that wrote it.

1960
01:38:23.000 --> 01:38:28.000
So you can sit at home as I do with my fiance and my colleagues at work and other people in my life.

1961
01:38:28.000 --> 01:38:32.000
Whenever we get a minute, we play the diary of a CEO conversation cards.

1962
01:38:32.000 --> 01:38:35.000
And it is incredible what happens.

1963
01:38:35.000 --> 01:38:38.000
These are great if you're in a romantic relationship and you want to connect your partner more.

1964
01:38:38.000 --> 01:38:42.000
These are also great if you're in a team and you want to bond your team together.

1965
01:38:42.000 --> 01:38:45.000
And I have to say they're also great for families that want to learn more about each other.

1966
01:38:45.000 --> 01:38:52.000
And that need a good excuse to spend some time in a digital world in the analog environment connecting human to human.

1967
01:38:52.000 --> 01:38:57.000
It is remarkable what the right question at the right time can do.

1968
01:38:57.000 --> 01:39:03.000
Go to the diary.com and you can get these conversation cards right now.

1969
01:39:03.000 --> 01:39:09.000
You said something earlier on about the link between sort of your dietary choices and cancer.

1970
01:39:09.000 --> 01:39:14.000
I've actually got a friend of mine who used to work for me who is going through a cancer process at the moment.

1971
01:39:14.000 --> 01:39:17.000
She's very, very young. She's actually younger than I am.

1972
01:39:17.000 --> 01:39:21.000
And she was diagnosed with breast cancer. She's a really good friend of mine.

1973
01:39:21.000 --> 01:39:24.000
And she was my, actually my manager for a couple years, she's called Katie.

1974
01:39:24.000 --> 01:39:29.000
She's very public about this. So she's posting her journey online so I can say her name.

1975
01:39:29.000 --> 01:39:36.000
And I've been following her and she's, you know, she's removing a lot of the foods we've talked about today from her diet.

1976
01:39:36.000 --> 01:39:38.000
So she's very front of mine for me at the moment.

1977
01:39:38.000 --> 01:39:42.000
And I was looking at some of the stats around the link between our dietary choices and cancer outcomes.

1978
01:39:42.000 --> 01:39:45.000
And I'm going to read them. Now my team might cut some of them out.

1979
01:39:45.000 --> 01:39:51.000
But I think they're worth hearing because hearing them, I think, is quite enlightening.

1980
01:39:51.000 --> 01:39:56.000
A massive French study found that drinking just 100,000 of sugary drinks per day,

1981
01:39:56.000 --> 01:40:05.000
which could be, you know, a third of a kind of soda is associated with a almost 20% increase risk of overall cancer.

1982
01:40:05.000 --> 01:40:11.000
Women who consume two or more dietary drinks daily have over double the risk of early onset,

1983
01:40:11.000 --> 01:40:15.000
chlorical cancer compared to those who drink less than one a week.

1984
01:40:15.000 --> 01:40:25.000
High consumption of sugary sweetened beverages is linked to a 78% high risk of estrogen dependent endometrial cancer in women.

1985
01:40:25.000 --> 01:40:31.000
Drinking 20 ounces of sugary soda daily is linked to shortening your telomeres,

1986
01:40:31.000 --> 01:40:36.000
which are the protective caps on your DNA, equating to 4.6 years of extra biological aging,

1987
01:40:36.000 --> 01:40:38.000
which is a major risk factor for cancer.

1988
01:40:38.000 --> 01:40:47.000
High sugar intake causes chronic hyper saluminine, chronic hyper insulinemia.

1989
01:40:47.000 --> 01:40:53.000
So that is what I'm saying when the insulin levels are high, which I explained at the beginning,

1990
01:40:53.000 --> 01:41:00.000
which can inhibit apoptosis, the natural process where damaged or cancerous cells self-destruct.

1991
01:41:00.000 --> 01:41:02.000
Yes. Wow.

1992
01:41:02.000 --> 01:41:07.000
Fructose is processed in the liver and converted into lipids, which are fats, which is what we were talking about earlier,

1993
01:41:07.000 --> 01:41:13.000
which recent studies show certain tumors directly consumed to build their cell membranes.

1994
01:41:14.000 --> 01:41:20.000
And lastly, diets high in added sugars chronically elevate C-reactive proteins called CRPs,

1995
01:41:20.000 --> 01:41:26.000
an inflammation marker that is heavily correlated with tumor progression and metastasis.

1996
01:41:26.000 --> 01:41:28.000
Yeah.

1997
01:41:28.000 --> 01:41:35.000
So what I'd like to, this is that is so interesting and it brings to mind a really important point.

1998
01:41:35.000 --> 01:41:41.000
We talk so much around the world about treating cancer.

1999
01:41:41.000 --> 01:41:44.000
But what about prevention?

2000
01:41:44.000 --> 01:41:50.000
Because for your friend, that's a life sentence and she's living with uncertainty and fear.

2001
01:41:50.000 --> 01:41:59.000
And when I tell patients they have cancer, you know, you feel it right here because you just took away so much.

2002
01:41:59.000 --> 01:42:02.000
And it's interesting, do we try hard enough?

2003
01:42:02.000 --> 01:42:07.000
If we know that, are we trying hard enough to prevent cancer?

2004
01:42:07.000 --> 01:42:10.000
Because that's what we should be doing.

2005
01:42:10.000 --> 01:42:19.000
Because we know a lot that I think after smoking, diet is the next commonest cause of cancer.

2006
01:42:19.000 --> 01:42:27.000
And you know, how serious does it have to get when you just gave all those references then?

2007
01:42:27.000 --> 01:42:36.000
And I know that junk food is linked to all cause mortality, it's linked to so many things.

2008
01:42:36.000 --> 01:42:42.000
What do we prepare to sacrifice for enjoying, you know, treats and snacks?

2009
01:42:42.000 --> 01:42:47.000
It's kind of, when you look at it like that, it's really bonkers, really bonkers.

2010
01:42:47.000 --> 01:42:51.000
This sounds a bit crazy, but sometimes I imagine receiving the diagnosis.

2011
01:42:51.000 --> 01:42:52.000
Yeah.

2012
01:42:52.000 --> 01:42:56.000
And I do a bit of, I guess they might call it a pre-mortem, a pre-mortem or a post-mortem,

2013
01:42:56.000 --> 01:43:01.000
where I imagine on that day the decisions I wish I would have made.

2014
01:43:01.000 --> 01:43:05.000
And I'm not saying all cancer is linked to what we eat because that's not the case,

2015
01:43:05.000 --> 01:43:09.000
but I'm imagining like the worst diagnosis I could ever be given

2016
01:43:09.000 --> 01:43:14.000
and the doctor telling me that my lifestyle choices contributed to that over the last 5, 10, 15 years.

2017
01:43:14.000 --> 01:43:20.000
And in that moment, is there any sugary drink that is worth it?

2018
01:43:20.000 --> 01:43:24.000
There's just not, you would just wish with every bone in your body

2019
01:43:24.000 --> 01:43:27.000
where you come home and tell your fiancee, your mom, your kids,

2020
01:43:27.000 --> 01:43:33.000
that you've got this horrific diagnosis, you just wish that you had made a different decision.

2021
01:43:33.000 --> 01:43:37.000
I also think that's a very good strategy for dealing with problems.

2022
01:43:37.000 --> 01:43:40.000
You know, your life must be so complicated.

2023
01:43:40.000 --> 01:43:46.000
It can't begin to imagine how many problems you're solving and the complications and the people you deal with.

2024
01:43:46.000 --> 01:43:51.000
And yet all of them are as nothing against the cancer diagnosis, aren't they?

2025
01:43:51.000 --> 01:43:56.000
So that you would look at the problems you have right now and you'd laugh.

2026
01:43:56.000 --> 01:44:00.000
Yesterday, I was worried about the traffic or whatever.

2027
01:44:00.000 --> 01:44:05.000
And I think it's a leveler, mortality is a leveler.

2028
01:44:05.000 --> 01:44:09.000
All my life, I've been obsessed with death and it worries me.

2029
01:44:09.000 --> 01:44:14.000
I can't sort out in my head what does death mean or, you know,

2030
01:44:14.000 --> 01:44:18.000
it really scared me when I was a child, the idea of death.

2031
01:44:18.000 --> 01:44:23.000
But what it's given me is a drive to not waste time

2032
01:44:24.000 --> 01:44:28.000
and to think about what's the best use of today

2033
01:44:28.000 --> 01:44:31.000
and you seem to have that kind of energy as well.

2034
01:44:31.000 --> 01:44:34.000
Interesting thing about the side of wasting time as well is

2035
01:44:34.000 --> 01:44:38.000
through everything you've talked about today, we can both waste less time

2036
01:44:38.000 --> 01:44:40.000
but also have more time.

2037
01:44:40.000 --> 01:44:44.000
And when I learned about the difference between like lifespan and health span

2038
01:44:44.000 --> 01:44:48.000
that also added to this equation, you know, people still live to 80 years old

2039
01:44:48.000 --> 01:44:51.000
but they're really healthy for like 30, 40 years.

2040
01:44:51.000 --> 01:44:56.000
That's a very, the idea of health span is very important

2041
01:44:56.000 --> 01:44:59.000
because we know in the UK it's going down.

2042
01:44:59.000 --> 01:45:02.000
Oh, is it? Yes.

2043
01:45:02.000 --> 01:45:04.000
They're looking at that.

2044
01:45:04.000 --> 01:45:08.000
Now, life span is hanging out there as sort of stuttering along

2045
01:45:08.000 --> 01:45:11.000
but health span is going down in the UK

2046
01:45:11.000 --> 01:45:14.000
and it's worth thinking why that is.

2047
01:45:14.000 --> 01:45:17.000
Well, I would hazard, I guess it's relates to all the things

2048
01:45:17.000 --> 01:45:19.000
you've talked about today. I think it may do.

2049
01:45:19.000 --> 01:45:22.000
In England, you're totally right. It says in England,

2050
01:45:22.000 --> 01:45:24.000
the situation is particularly alarming.

2051
01:45:24.000 --> 01:45:30.000
Health span is actively declining even as overall lifespan slowly creeps up.

2052
01:45:30.000 --> 01:45:35.000
Recent 2024 to 2026 data from the Office of National Statistics, the ONS

2053
01:45:35.000 --> 01:45:40.000
and the Health Foundation paints a stark picture of the UK's widening six years gap.

2054
01:45:40.000 --> 01:45:44.000
Over the last decade, healthy life expectancy in the UK has fallen by roughly two years.

2055
01:45:44.000 --> 01:45:49.000
As of the latest data, men in the UK can expect to spend about 60 years in good health

2056
01:45:49.000 --> 01:45:52.000
and women about 60 years of good health as well

2057
01:45:52.000 --> 01:45:56.000
because overall life expectancy in England is rising.

2058
01:45:56.000 --> 01:46:01.000
People are now spending roughly up to 23 years at the end of their lives

2059
01:46:01.000 --> 01:46:03.000
with poor health and insickness.

2060
01:46:03.000 --> 01:46:08.000
This means the average person spends nearly a quarter of their life managing chronic illness

2061
01:46:08.000 --> 01:46:11.000
and or disability.

2062
01:46:11.000 --> 01:46:16.000
And that's exactly the point, isn't it? That's exactly the point.

2063
01:46:16.000 --> 01:46:19.000
And it relates to another thing I'd like to tell you about as well.

2064
01:46:19.000 --> 01:46:23.000
This is government figures.

2065
01:46:23.000 --> 01:46:30.000
Every taxpayer in England pays an extra £7,000 tax per year

2066
01:46:30.000 --> 01:46:34.000
for the consequences of ultra-processed food.

2067
01:46:34.000 --> 01:46:39.000
Everybody's paying extra tax, £7,000 a year.

2068
01:46:39.000 --> 01:46:44.000
And this is because it's not just the cost of the drugs.

2069
01:46:44.000 --> 01:46:52.000
The bigger cost is the people not paying tax themselves and not able to work because they're ill.

2070
01:46:52.000 --> 01:46:56.000
And that's two thirds of the cost is the lack of revenue

2071
01:46:56.000 --> 01:47:00.000
because so much of our population isn't well enough to work and that's very...

2072
01:47:00.000 --> 01:47:02.000
And a lot of its young people too, it's very serious.

2073
01:47:02.000 --> 01:47:05.000
I know, I think about 30-40% of our listeners are in the United States.

2074
01:47:05.000 --> 01:47:08.000
So I've got some bad news for everybody in the United States as well.

2075
01:47:08.000 --> 01:47:10.000
How is it there?

2076
01:47:10.000 --> 01:47:12.000
The US currently holds a rather grim record.

2077
01:47:12.000 --> 01:47:17.000
It has the largest health span to lifespan gap on Earth.

2078
01:47:17.000 --> 01:47:21.000
Despite the United States having lower overall life expectancy,

2079
01:47:21.000 --> 01:47:25.000
then almost all of its peer nations and premature death rate

2080
01:47:25.000 --> 01:47:28.000
that is nearly twice the average of comparable countries,

2081
01:47:28.000 --> 01:47:32.000
it's health spans that as the worst in the world.

2082
01:47:32.000 --> 01:47:36.000
So if you're in the United States as things stand, you will be sicker for longer.

2083
01:47:36.000 --> 01:47:39.000
We're trying to catch up though, aren't we?

2084
01:47:39.000 --> 01:47:42.000
We're doing our best in the UK.

2085
01:47:42.000 --> 01:47:45.000
We're doing our best to catch up.

2086
01:47:45.000 --> 01:47:48.000
I have this piece of string here, which is...

2087
01:47:48.000 --> 01:47:53.000
I guess the mechanism you use to figure out if people's waste

2088
01:47:53.000 --> 01:47:56.000
and I guess fat levels are too high on the belly?

2089
01:47:56.000 --> 01:47:57.000
I think it's bigger than that.

2090
01:47:57.000 --> 01:48:02.000
So I'm interested in low-cost ways for people to find out

2091
01:48:02.000 --> 01:48:04.000
how are you doing?

2092
01:48:04.000 --> 01:48:05.000
How are you doing?

2093
01:48:05.000 --> 01:48:09.000
And so one recognized way looking at metabolic health is

2094
01:48:09.000 --> 01:48:14.000
your waste should be less than half your height.

2095
01:48:14.000 --> 01:48:16.000
So if we have a piece of string, which we have there,

2096
01:48:16.000 --> 01:48:20.000
believe you're six foot one, and you've marked halfway.

2097
01:48:20.000 --> 01:48:25.000
So half of that string should go around the fattest bit of your belly.

2098
01:48:25.000 --> 01:48:27.000
People come up to me all the time and they go,

2099
01:48:27.000 --> 01:48:29.000
oh my god, you're so much taller than I thought.

2100
01:48:29.000 --> 01:48:31.000
Have any of you ever seen me sat down?

2101
01:48:31.000 --> 01:48:32.000
Yeah.

2102
01:48:32.000 --> 01:48:35.000
So that's right, cut it in half, and then let's see.

2103
01:48:35.000 --> 01:48:37.000
Will it go around your belly, yes or no?

2104
01:48:37.000 --> 01:48:39.000
Okay, so cut the string in half.

2105
01:48:39.000 --> 01:48:40.000
Yes.

2106
01:48:40.000 --> 01:48:41.000
Which part of my belly?

2107
01:48:41.000 --> 01:48:42.000
Because the fattest part.

2108
01:48:42.000 --> 01:48:44.000
Yeah, so be honest about the fat part.

2109
01:48:44.000 --> 01:48:45.000
Okay.

2110
01:48:45.000 --> 01:48:46.000
Can I look?

2111
01:48:46.000 --> 01:48:47.000
Yeah.

2112
01:48:47.000 --> 01:48:48.000
You did it.

2113
01:48:48.000 --> 01:48:49.000
Is that...

2114
01:48:49.000 --> 01:48:50.000
Are you squeezing it now?

2115
01:48:50.000 --> 01:48:51.000
No, I'm not.

2116
01:48:51.000 --> 01:48:52.000
Are you cheating?

2117
01:48:52.000 --> 01:48:53.000
Let me see.

2118
01:48:55.000 --> 01:48:57.000
I mean, it's not...

2119
01:48:57.000 --> 01:48:58.000
Yes, it fits.

2120
01:48:58.000 --> 01:48:59.000
Yeah.

2121
01:48:59.000 --> 01:49:00.000
You're just on it.

2122
01:49:00.000 --> 01:49:01.000
You've passed.

2123
01:49:01.000 --> 01:49:02.000
Yeah, okay, passed.

2124
01:49:02.000 --> 01:49:03.000
It's so interesting.

2125
01:49:03.000 --> 01:49:04.000
That's so funny.

2126
01:49:04.000 --> 01:49:05.000
Wow.

2127
01:49:05.000 --> 01:49:08.000
But that is a very interesting thing for you.

2128
01:49:08.000 --> 01:49:13.000
And as I say, insular resistance tends to put weight on your belly.

2129
01:49:13.000 --> 01:49:15.000
But you may have a very muscular abdomen.

2130
01:49:15.000 --> 01:49:16.000
Let's pretend it's that, you know?

2131
01:49:16.000 --> 01:49:17.000
Yeah.

2132
01:49:17.000 --> 01:49:18.000
But you're just about there.

2133
01:49:18.000 --> 01:49:19.000
You're just about there.

2134
01:49:19.000 --> 01:49:21.000
But it's a really simple test for everybody at home.

2135
01:49:21.000 --> 01:49:25.000
A piece of string, as long as you are tall, cut it in half.

2136
01:49:25.000 --> 01:49:27.000
Will it or will it not go around your middle?

2137
01:49:27.000 --> 01:49:28.000
Okay.

2138
01:49:28.000 --> 01:49:29.000
So everybody at home got by some string.

2139
01:49:29.000 --> 01:49:30.000
Yeah.

2140
01:49:30.000 --> 01:49:32.000
I mean, there's lots of other things you can do.

2141
01:49:32.000 --> 01:49:35.000
But that's a simple way.

2142
01:49:35.000 --> 01:49:37.000
Because you weigh to loan.

2143
01:49:37.000 --> 01:49:40.000
As I said, it's where the fat is distributed.

2144
01:49:40.000 --> 01:49:46.000
It's fat on your belly is more worrying than fat on your legs or on your arms, really.

2145
01:49:46.000 --> 01:49:49.000
So one of the things people always ask me about is supplementation.

2146
01:49:49.000 --> 01:49:52.000
It's kind of a good, bad and different.

2147
01:49:52.000 --> 01:49:53.000
Yeah.

2148
01:49:53.000 --> 01:49:55.000
What's your point of view?

2149
01:49:55.000 --> 01:49:56.000
Right.

2150
01:49:56.000 --> 01:50:07.000
So my point of view is, if you can, my gut reaction is to try and use diet to give you what you need if you can.

2151
01:50:07.000 --> 01:50:08.000
Which diet?

2152
01:50:08.000 --> 01:50:18.000
A real food, low-ish carbohydrate diet, is my preferred thing with plenty of protein in there.

2153
01:50:18.000 --> 01:50:21.000
And healthy fats.

2154
01:50:21.000 --> 01:50:26.000
I'm very interested in farming and regenerative agriculture and all that kind of thing.

2155
01:50:26.000 --> 01:50:36.000
And what I know is that the nutrient profile of crops grown today is not nearly as good as it was a hundred years ago.

2156
01:50:36.000 --> 01:50:38.000
So we have some problems in it.

2157
01:50:38.000 --> 01:50:39.000
It's to do with the soil.

2158
01:50:39.000 --> 01:50:49.000
If you keep just adding nitrogen and harvesting crops, those crops do not contain as much zinc or magnesium, particularly.

2159
01:50:49.000 --> 01:50:57.000
And so the tragedy is that although my aim would be to have you healthy with a real food diet,

2160
01:50:57.000 --> 01:51:03.000
there are some things you cannot get in the diet now that your grandparents could and one of them is magnesium.

2161
01:51:03.000 --> 01:51:13.000
It's very, very difficult to get enough magnesium in your diet without supplementation.

2162
01:51:13.000 --> 01:51:18.000
And as you get older, you absorb the magnesium less and less.

2163
01:51:18.000 --> 01:51:26.000
Also, a lot of medication interferes with magnesium absorption, particularly drugs for acidity.

2164
01:51:26.000 --> 01:51:30.000
So magnesium supplementation for most people.

2165
01:51:30.000 --> 01:51:35.000
In myself, it was magic at getting rid of muscle cramps.

2166
01:51:35.000 --> 01:51:39.000
I sleep a lot better.

2167
01:51:39.000 --> 01:51:42.000
I think we also need to talk about magnesium, which magnesium?

2168
01:51:42.000 --> 01:51:45.000
Because it varies a hell of a lot.

2169
01:51:45.000 --> 01:51:47.000
And this bit's embarrassing.

2170
01:51:47.000 --> 01:51:49.000
It depends on your bowels.

2171
01:51:49.000 --> 01:51:51.000
Have you got fast or slow bows?

2172
01:51:51.000 --> 01:51:54.000
You don't need to tell me.

2173
01:51:54.000 --> 01:52:01.000
If you tend to be a bit constipated, magnesium citrate is very good.

2174
01:52:01.000 --> 01:52:02.000
It helps.

2175
01:52:02.000 --> 01:52:04.000
It's more laxative.

2176
01:52:04.000 --> 01:52:08.000
And your absorbs some of it anyway.

2177
01:52:08.000 --> 01:52:15.000
If your bowels are not a problem, and particularly if you're wanting better sleep or mood,

2178
01:52:15.000 --> 01:52:23.000
magnesium glycinate or threonate is actually crosses the blood-brain barrier, but won't help with constipation.

2179
01:52:23.000 --> 01:52:27.000
So that's a very quick thing on a magnesium.

2180
01:52:27.000 --> 01:52:31.000
Have we got time for me to tell you about the first cow I ever bought?

2181
01:52:31.000 --> 01:52:32.000
Go ahead.

2182
01:52:32.000 --> 01:52:33.000
And it's relevant to magnesium.

2183
01:52:33.000 --> 01:52:34.000
Go ahead.

2184
01:52:34.000 --> 01:52:35.000
Right.

2185
01:52:35.000 --> 01:52:42.000
So my wife and I, my wife Jen, we have this idea that if you love somebody,

2186
01:52:42.000 --> 01:52:47.000
then gifts are you trying to think what would that person like?

2187
01:52:47.000 --> 01:52:50.000
Don't buy somebody a present you would like.

2188
01:52:50.000 --> 01:52:51.000
Yeah.

2189
01:52:51.000 --> 01:52:53.000
And it was Jen trying to get me to grow up.

2190
01:52:53.000 --> 01:52:54.000
Yeah.

2191
01:52:54.000 --> 01:52:55.000
Right.

2192
01:52:55.000 --> 01:52:58.000
And this is how she did it.

2193
01:52:58.000 --> 01:53:01.000
So she said to me one day, right.

2194
01:53:01.000 --> 01:53:03.000
Get a coat and a pair of Wellington's.

2195
01:53:03.000 --> 01:53:05.000
I'm going to take you out.

2196
01:53:05.000 --> 01:53:08.000
And she drove me into Lancashire.

2197
01:53:08.000 --> 01:53:09.000
And there was a field of cows.

2198
01:53:09.000 --> 01:53:13.000
And she said, I have bought you any one of those cows.

2199
01:53:13.000 --> 01:53:15.000
Because I'd always wanted a cow.

2200
01:53:15.000 --> 01:53:17.000
And we had a field.

2201
01:53:17.000 --> 01:53:21.000
And she knew how, what a woman is this.

2202
01:53:21.000 --> 01:53:22.000
She knew I wanted it.

2203
01:53:22.000 --> 01:53:26.000
She went to the farmer in advance and prepaid for any cow and said,

2204
01:53:26.000 --> 01:53:29.000
this field, I bought a cow.

2205
01:53:29.000 --> 01:53:32.000
You just pick which one you like and he'll transport it home.

2206
01:53:32.000 --> 01:53:35.000
How does this relate to magnesium you're wondering?

2207
01:53:35.000 --> 01:53:40.000
Well, it does because the farmer said you can have whichever cow you like.

2208
01:53:40.000 --> 01:53:45.000
But I've lost 15 cows to a thing called the staggers this year.

2209
01:53:45.000 --> 01:53:51.000
And you cannot have the cow unless you promise me you'll buy magnesium supplements.

2210
01:53:51.000 --> 01:53:58.000
Because the grass is now so short of magnesium that cows die fitting

2211
01:53:58.000 --> 01:54:01.000
if you don't give them a magnesium supplementation.

2212
01:54:01.000 --> 01:54:03.000
But it's better than that.

2213
01:54:03.000 --> 01:54:08.000
At the same time, I had a patient that I couldn't work out why he was fitting.

2214
01:54:08.000 --> 01:54:15.000
I was really fond of this guy and I kept being called out and admitting him to intensive care, fitting.

2215
01:54:15.000 --> 01:54:17.000
And we couldn't work out.

2216
01:54:17.000 --> 01:54:18.000
It wasn't a brain tumor.

2217
01:54:18.000 --> 01:54:19.000
Why was he fitting?

2218
01:54:19.000 --> 01:54:21.000
And I expect you've joined the dots.

2219
01:54:21.000 --> 01:54:25.000
It was magnesium deficiency because of medication he was on.

2220
01:54:25.000 --> 01:54:29.000
And that's the first time I ever seriously thought about magnesium.

2221
01:54:29.000 --> 01:54:33.000
It's a most interesting subject, very important.

2222
01:54:33.000 --> 01:54:37.000
And the modern diet is most people are magnesium deficient.

2223
01:54:37.000 --> 01:54:41.000
And problem is you can't measure it.

2224
01:54:41.000 --> 01:54:44.000
So your blood magnesium, serum magnesium,

2225
01:54:45.000 --> 01:54:51.000
doesn't reflect what's going on because magnesium is mainly inside your cells.

2226
01:54:51.000 --> 01:54:56.000
So you have to get the intracellular magnesium level.

2227
01:54:56.000 --> 01:54:57.000
But do you know what?

2228
01:54:57.000 --> 01:55:00.000
It's just easier to try magnesium supplements and see how you feel.

2229
01:55:00.000 --> 01:55:02.000
So do you take magnesium?

2230
01:55:02.000 --> 01:55:07.000
I do because the guests, the experts on my podcast have told me that magnesium is one of my five.

2231
01:55:07.000 --> 01:55:10.000
For me, I've said to myself, I'll take five supplements a day.

2232
01:55:10.000 --> 01:55:11.000
Five.

2233
01:55:11.000 --> 01:55:12.000
Yeah, I'll take five.

2234
01:55:12.000 --> 01:55:15.000
So vitamin D because I'm inside all the time.

2235
01:55:15.000 --> 01:55:17.000
Vitamin D, so yes, definitely.

2236
01:55:17.000 --> 01:55:18.000
And I'm black.

2237
01:55:18.000 --> 01:55:19.000
So that, you know.

2238
01:55:19.000 --> 01:55:23.000
Well, that combined, but everybody, and particularly in the...

2239
01:55:23.000 --> 01:55:25.000
Most people just don't get enough sunshine.

2240
01:55:25.000 --> 01:55:27.000
It'd be better if you could do it with sun.

2241
01:55:27.000 --> 01:55:30.000
But yeah, vitamin D is very, very important.

2242
01:55:30.000 --> 01:55:31.000
I take magnesium.

2243
01:55:31.000 --> 01:55:32.000
Yeah.

2244
01:55:32.000 --> 01:55:34.000
Because people that you've told me how important it is.

2245
01:55:34.000 --> 01:55:35.000
Which magnesium do you take?

2246
01:55:35.000 --> 01:55:36.000
That's a great question.

2247
01:55:36.000 --> 01:55:37.000
I think it's citrate.

2248
01:55:37.000 --> 01:55:38.000
Citrate.

2249
01:55:38.000 --> 01:55:39.000
Right.

2250
01:55:39.000 --> 01:55:41.000
Like anyone, what might you get me?

2251
01:55:41.000 --> 01:55:42.000
Yes.

2252
01:55:42.000 --> 01:55:43.000
Yeah.

2253
01:55:43.000 --> 01:55:45.000
But that's good to know, because I'll think about my bowels.

2254
01:55:45.000 --> 01:55:46.000
I take creatine.

2255
01:55:46.000 --> 01:55:47.000
Yeah.

2256
01:55:47.000 --> 01:55:53.280
There's this fiber supplement that I take because I did a couple of blood tests and they

2257
01:55:53.280 --> 01:55:58.000
said that fiber would help, this particular fiber supplement would help reduce my LDL.

2258
01:55:58.000 --> 01:55:59.000
Yeah.

2259
01:55:59.000 --> 01:56:00.000
cholesterol.

2260
01:56:00.000 --> 01:56:01.000
Yeah.

2261
01:56:01.000 --> 01:56:02.000
And multivitamin.

2262
01:56:02.000 --> 01:56:04.000
To cover everything.

2263
01:56:04.000 --> 01:56:05.000
To cover everything.

2264
01:56:05.000 --> 01:56:06.000
That's probably...

2265
01:56:06.000 --> 01:56:09.000
I mean, that sounds okay, really?

2266
01:56:09.000 --> 01:56:10.000
Yeah.

2267
01:56:10.000 --> 01:56:12.000
I mean, one of the worries that...

2268
01:56:12.000 --> 01:56:17.000
One of the clinical things I find is, honestly, if you ask people how many supplements they're

2269
01:56:17.000 --> 01:56:21.000
taking, there's a carrier bag comes in and there's a blue one and a yellow one.

2270
01:56:21.000 --> 01:56:27.000
And it is possible to over supplement quite easily, particularly maybe vitamin D.

2271
01:56:27.000 --> 01:56:29.000
You can know various vitamins.

2272
01:56:29.000 --> 01:56:30.000
You handed this as well.

2273
01:56:30.000 --> 01:56:31.000
Oh, that's vitamin D.

2274
01:56:31.000 --> 01:56:32.000
Yeah.

2275
01:56:32.000 --> 01:56:33.000
Fine.

2276
01:56:33.000 --> 01:56:34.000
Fine.

2277
01:56:34.000 --> 01:56:35.000
I think that's...

2278
01:56:35.000 --> 01:56:37.000
I would agree with you, basically.

2279
01:56:37.000 --> 01:56:42.000
Mine's also going off my blood test results, so I've done two blood test results.

2280
01:56:42.000 --> 01:56:46.000
Actually, I've done two blood test results in the last month, one with function health,

2281
01:56:46.000 --> 01:56:52.200
who are a partner of ours, a sponsor of ours, and another one with Niko Health, which is

2282
01:56:52.200 --> 01:56:55.840
actually a company that I've just invested a couple of million quid into, which is this

2283
01:56:55.840 --> 01:56:56.840
health testing company.

2284
01:56:56.840 --> 01:56:58.840
Have you had about Niko?

2285
01:56:58.840 --> 01:56:59.840
No.

2286
01:56:59.880 --> 01:57:06.480
Niko Health, you walk in, $299 whatever, you lay down, you get all of your blood tests done,

2287
01:57:06.480 --> 01:57:09.840
you get all of these incredible tests done on your body.

2288
01:57:09.840 --> 01:57:14.840
They show how good your circulation is from your neck to your toes.

2289
01:57:14.840 --> 01:57:19.120
You stand in front of this scanner, it takes like 2,000, 3,000 photos of your body, tracks

2290
01:57:19.120 --> 01:57:22.320
all of your muscles, tracks your heartbeat, does all of these incredible things.

2291
01:57:22.320 --> 01:57:27.000
And then, instead of waiting two weeks for the results, you walk into a room, and your

2292
01:57:27.000 --> 01:57:28.840
entire body is on this screen.

2293
01:57:28.840 --> 01:57:29.840
Yes.

2294
01:57:29.840 --> 01:57:33.400
When you look at all these different parts of your body, they do the blood tests at

2295
01:57:33.400 --> 01:57:37.920
the very start, and then literally like, it felt like 20 minutes later, I'm in a room,

2296
01:57:37.920 --> 01:57:41.720
I've got my blood test results back, I can see my entire body, they're going through

2297
01:57:41.720 --> 01:57:45.240
my LDL, my this, my that, the other, they're showing my heartbeat, they're showing every

2298
01:57:45.240 --> 01:57:50.560
single mole on my body, and it costs £299 and you get results then.

2299
01:57:50.560 --> 01:57:55.160
And my alternative, this is me really plugging, the alternative that I used to do every year

2300
01:57:55.160 --> 01:58:01.120
was this, honestly, I'll be honest, it was this £7,000 health screening, where I'd take

2301
01:58:01.120 --> 01:58:05.800
it would take me six, seven hours, and I'd get the results back in two weeks, so what

2302
01:58:05.800 --> 01:58:10.600
Nico have tried to do, it's actually a company started by the founder of Spotify, Daniel

2303
01:58:10.600 --> 01:58:11.600
Eck.

2304
01:58:11.600 --> 01:58:15.920
And yes, I did my blood test the other day, and both my function health test and my Nico

2305
01:58:15.920 --> 01:58:17.920
health test said the same thing.

2306
01:58:17.920 --> 01:58:21.600
And then I took those results and I processed them using some AI tools and said like, what

2307
01:58:21.600 --> 01:58:22.600
am I deficient in?

2308
01:58:22.680 --> 01:58:27.160
So I was deficient in was a mega three, that was the other one, a mega three, a vitamin

2309
01:58:27.160 --> 01:58:34.160
D, I had high LDL, and so they said this fiber thing would be really good for you.

2310
01:58:34.160 --> 01:58:38.560
And yeah, those are the main things, otherwise I was great, but yeah, high LDL.

2311
01:58:38.560 --> 01:58:42.920
I think one that just, that makes me think of something, when you're screening, I think

2312
01:58:42.920 --> 01:58:48.240
the important point is that you don't just scare people, that it has to be linked to

2313
01:58:48.320 --> 01:58:49.720
what can you do about it?

2314
01:58:49.720 --> 01:58:50.720
Yes.

2315
01:58:50.720 --> 01:58:57.440
I've had a lot of experience of scared patients, so GPs, we worry about screening, because

2316
01:58:57.440 --> 01:59:03.840
what happens is people do that, and then people get scared and use uploads of appointments

2317
01:59:03.840 --> 01:59:09.760
in the health service, trying to sort out, so what's good is if you do screening that

2318
01:59:09.760 --> 01:59:14.160
relates to actionable points, and then you help the people understand what they can

2319
01:59:14.160 --> 01:59:22.720
do, and avoid leaving them as just worried, because for you, you know, if I can, I might

2320
01:59:22.720 --> 01:59:26.400
be able to tell you accurately, you're going to die aged, whatever, or whatever, but if

2321
01:59:26.400 --> 01:59:30.000
you can't do anything about it, you don't want to know what you do want to know is what

2322
01:59:30.000 --> 01:59:35.760
can I, what can I take action on, what can I, you know, it's about optimizing, isn't it?

2323
01:59:35.760 --> 01:59:39.800
The things that I hate about the health checking process before Nico was like, I hate how expensive

2324
01:59:39.800 --> 01:59:43.280
it was, and that's quite, it's quite a privileged thing to get a health, a full body health

2325
01:59:43.280 --> 01:59:47.760
scan, especially like, so now you can do it for 299, but then it was, I walked into a room

2326
01:59:47.760 --> 01:59:52.640
straight away with a doctor, and the doctor sat me down, beautiful screen of my body, I was

2327
01:59:52.640 --> 01:59:56.880
laying, do this, this, this, this is fine, this is fine, and she was so nice about it, but,

2328
01:59:57.680 --> 02:00:00.880
yeah, I say that because I'm so passionate about it, because I realize there's a certain privilege

2329
02:00:00.880 --> 02:00:05.680
that people that are able to access private healthcare have, that I think is really, really unfair.

2330
02:00:06.400 --> 02:00:11.360
Well, obviously I, I think that's unfair, because I only work in the health service,

2331
02:00:11.360 --> 02:00:17.840
yeah, the state itself, I don't do anything other, I won't take private patients or, because,

2332
02:00:19.120 --> 02:00:26.240
I think it, it would be wrong, and because I don't think healthy inequality is getting really bad,

2333
02:00:26.240 --> 02:00:33.760
yes exactly, really bad, and it kind of troubles me, and also if you, if you start in the UK and

2334
02:00:33.760 --> 02:00:38.880
you go northwards, it just gets worse and worse, and the states is the same way, it's not like the

2335
02:00:38.960 --> 02:00:44.000
same nation, you know, go to California, there's one kind of a thing, and then you go elsewhere,

2336
02:00:44.000 --> 02:00:51.840
and it's not the same. Hopefully this is changing, this is, I, I think social media helps, because

2337
02:00:52.960 --> 02:00:59.280
it didn't cost much, does it go on social media and find out things? Exactly, and people like you

2338
02:01:00.000 --> 02:01:04.640
who've increasing, increasingly loud voice across lots of podcasts, and who are reaching

2339
02:01:04.640 --> 02:01:09.760
millions and millions and millions and millions and millions of people. I think what's difficult,

2340
02:01:09.760 --> 02:01:15.520
though, is not to become confused, you know, because you have the newspaper saying eggs are good,

2341
02:01:15.520 --> 02:01:21.840
eggs are bad, and then you have this expert who's saying this, and another expert saying the other,

2342
02:01:22.800 --> 02:01:31.200
I think what I've tried to do is base what I say on real world data, and that's different, so I'm,

2343
02:01:32.160 --> 02:01:39.600
I'm very careful to take baseline data from my patients, and then update it all the time,

2344
02:01:39.600 --> 02:01:46.800
so what are the publications I've done are based on real world, the health service in the north of

2345
02:01:46.800 --> 02:01:55.520
the UK, I can't cherry pick my patients, I'm allocated my patients by the state, so I can't just pick

2346
02:01:55.520 --> 02:02:01.600
wealthy people or people that will live longer, I'm allocated people and that's that, so

2347
02:02:02.960 --> 02:02:08.960
part of what I do is proof of concept, because if you can achieve this in the north of

2348
02:02:08.960 --> 02:02:14.480
England near Liverpool, and if other people can replicate it in Australia and New Zealand, North

2349
02:02:14.480 --> 02:02:23.440
America, maybe it's true, perhaps. Dr David Unwin, we have a closing tradition on this podcast

2350
02:02:23.520 --> 02:02:26.320
with the last one, this leaves a question for the next, not knowing who they're leaving it for,

2351
02:02:26.320 --> 02:02:31.600
and the question left for you is, I'm sure the guest will figure out who left this one,

2352
02:02:31.600 --> 02:02:38.240
if humanity organized to make contact with a more intelligent species, who should represent humanity

2353
02:02:38.240 --> 02:02:44.080
and why? That's a brilliant question, who should...

2354
02:02:44.560 --> 02:02:56.480
The first person, this is a person I'm going to nominate, what about David Attenborough?

2355
02:02:56.480 --> 02:03:05.360
You know he's 100 years old and he spent so long thinking about the planet and wouldn't he be a

2356
02:03:05.360 --> 02:03:14.160
wonderful ambassador, and because I am passionate about biodiversity, I'm passionate about sustainable

2357
02:03:14.960 --> 02:03:20.720
agriculture and sustainable food, I pick David Attenborough. That's a wonderful choice,

2358
02:03:20.720 --> 02:03:25.600
I think the aliens would really like him. They would. That's my answer.

2359
02:03:27.040 --> 02:03:31.440
Thank you so much for what you do, you're really remarkable in a way that's quite rare,

2360
02:03:31.440 --> 02:03:35.280
and listen, I would know. Give me feedback, I love feedback. You're really remarkable,

2361
02:03:35.280 --> 02:03:39.040
you're really remarkable in a way that's very rare, and I don't say this to all of my guests,

2362
02:03:39.040 --> 02:03:43.680
but you are for a variety of reasons. I'm going to give you all of the feedback. Thank you.

2363
02:03:43.680 --> 02:03:49.520
The first, the most notable is you're a very kind human and the way that you speak is very

2364
02:03:49.520 --> 02:03:55.200
nice to listen to, again, rare. The other thing that I noticed is you're very, very, very natural

2365
02:03:55.200 --> 02:04:00.480
and good at telling stories, and listen, why does this matter? Because the human brain from what I've

2366
02:04:00.480 --> 02:04:05.440
discovered from doing this podcast is really orientated towards stories. Now, you could sit here and say,

2367
02:04:05.440 --> 02:04:09.440
no, I'm a bad, or you could say magnesium good, but I'll never forget the cow story.

2368
02:04:11.040 --> 02:04:15.360
I'll never forget the cow story. I could have forgotten that magnesium good, magnesium bad,

2369
02:04:15.360 --> 02:04:20.560
but the way that you tell these stories is so captivating that it enables me to learn in a way

2370
02:04:20.560 --> 02:04:26.960
that is engaging, and that is rare, very, very rare. The other is just your depth of experience,

2371
02:04:26.960 --> 02:04:31.360
your humility, your willingness to admit when you were wrong, which means that I trust you so much

2372
02:04:31.360 --> 02:04:35.680
with what you're telling me, because you're saying, I'm an imperfect human too. I've made mistakes

2373
02:04:35.680 --> 02:04:40.960
both in myself, with my patients, and this is what I've learned from it. The other thing is

2374
02:04:40.960 --> 02:04:45.840
just your ability to simplify. It's remarkable. Listen, I sit here all day with super geniuses from

2375
02:04:45.840 --> 02:04:49.920
this university in Harvard and Stanford and whatever else, and I'm struggling to understand

2376
02:04:49.920 --> 02:04:53.360
what the hell they're talking about because they don't take a second to build the bridge between

2377
02:04:54.320 --> 02:04:59.040
the science and the average person, and you do that so naturally. So I have no

2378
02:04:59.840 --> 02:05:04.400
surprises. Coming from you, that means a great deal. No, but it's really just thank you.

2379
02:05:04.400 --> 02:05:09.360
It's just what 40 years in general practice does to you, because if you wish to be effective,

2380
02:05:09.360 --> 02:05:16.800
and if you notice, as in the grin model, I'm watching your face, I'm watching an audience,

2381
02:05:17.920 --> 02:05:21.520
and I'm reading how I'm doing, or you're getting bored, or I need to move on,

2382
02:05:22.240 --> 02:05:27.600
and that's why I do with patients. I watch very carefully. It's a recipe. Coming from you,

2383
02:05:27.600 --> 02:05:31.440
because you really do know, because you've had all sorts of, that means it's such a lot.

2384
02:05:31.440 --> 02:05:35.360
It's a really rare skill, and actually, because it's so rare, I would just implore you

2385
02:05:36.080 --> 02:05:42.480
to do more. I don't know you're really doing so much, but it's so rare that you can have such a massive

2386
02:05:42.480 --> 02:05:49.600
impact. You know, so I really wish. But we need to talk about how we, so I'm trying to get bigger

2387
02:05:49.600 --> 02:05:56.960
on Twitter, so this will help me immensely. Well, how can the audience help? How can the audience

2388
02:05:56.960 --> 02:06:05.760
help you with your mission? Well, at low carb GP on Twitter, please follow me on X, at low carb GP.

2389
02:06:06.640 --> 02:06:12.160
The other thing that would help very much is to support the British charity die setup,

2390
02:06:12.160 --> 02:06:18.640
the public health collaboration. It's held 10-year anniversary. We set up these were clinicians

2391
02:06:19.200 --> 02:06:25.520
who got together, 16 clinicians said how we're doing rubbish. Can we do better? Can we give

2392
02:06:25.520 --> 02:06:31.600
clear a public health advice? So it's called the public health collaboration. So please, please

2393
02:06:31.600 --> 02:06:39.040
support our charity. Go online, find out about it, come to our conferences. I'd also say notice

2394
02:06:39.120 --> 02:06:50.000
this. Each of us is on a journey. Be clear about your goals. Notice what works for you because

2395
02:06:50.000 --> 02:06:56.400
that's what you're doing. And each of us see yourself as an experiment. Don't be frightened

2396
02:06:56.400 --> 02:07:03.280
of experimenting, but if you're going to experiment, notice, measure something, measure something,

2397
02:07:03.280 --> 02:07:11.120
and then you'll see how you're doing. One thing that gives me hope is continuous glucose monitors

2398
02:07:11.120 --> 02:07:18.480
because you're getting, you know, individualising right there. How is my blood sugar? I can check

2399
02:07:18.480 --> 02:07:24.320
mine in a minute, see how I'm doing. I think continuous glucose monitors. But by the way,

2400
02:07:24.320 --> 02:07:31.280
are any 20, 30 dollars on Amazon or whatever? Yeah, I would think, you know what, if you loved your

2401
02:07:31.280 --> 02:07:38.080
dad or you had somebody in his Christmas and you could buy useless ornament or something, they

2402
02:07:38.080 --> 02:07:44.480
don't need it anyway, but would they be interested to find out about their blood sugar? You could

2403
02:07:44.480 --> 02:07:51.040
maybe consider, you'd ask them first, but if they've, if they've got a mobile phone, they could

2404
02:07:51.040 --> 02:07:57.440
try continuous glucose monitor and find out. Have you, have you tried what I have? What did you learn?

2405
02:07:57.440 --> 02:08:03.280
I mean, so much. Well, did you? Yes, I learned that all these things I thought were, had no sugar

2406
02:08:03.280 --> 02:08:06.960
in them, have loads of sugar in them. Exactly. I had no idea about ketchup. I thought it wasn't.

2407
02:08:06.960 --> 02:08:13.840
And the point is, once you've seen it on your phone, you can't even see it. No. And I say them

2408
02:08:13.840 --> 02:08:21.680
as the cavalry coming over the hill, because we can't be fooled much longer. Do mom just

2409
02:08:21.760 --> 02:08:26.880
going to look at seeing what my blood sugar is right now. So can I just show you? Oh, well. So what

2410
02:08:26.880 --> 02:08:32.480
that is, that's somebody with type 2 diabetes, but look, my blood sugar is absolutely level.

2411
02:08:33.840 --> 02:08:43.040
Wow. And that's good, because you want it, but look how, how level it is. And that is because I

2412
02:08:43.040 --> 02:08:48.160
don't eat stuff that puts my blood sugar. If I was to have some of those, you'd get a, you'd get

2413
02:08:48.160 --> 02:08:54.320
a spike, but that's feedback. It also means if I get very stressed, it puts up my blood sugar,

2414
02:08:54.320 --> 02:09:01.920
and you've been so kind, I haven't been stressed. So other podcasters are not as gentle and kind as

2415
02:09:01.920 --> 02:09:06.640
you, and I get a horrible spike. So I was going to open here some feedback for you, Steven.

2416
02:09:07.760 --> 02:09:14.400
So you and I have been together for a few hours, and my blood sugar, I felt safe. So you've done

2417
02:09:14.400 --> 02:09:21.040
your job too, and there's some feedback for you. No spiking. I'll tell you a final story, a final

2418
02:09:21.040 --> 02:09:30.560
story. So type 2 diabetes is brand new as a problem for pediatricians. What is a pediatrician?

2419
02:09:30.560 --> 02:09:37.680
So a pediatrician is a doctor who specialises in the diseases of children, people under 16 years old.

2420
02:09:38.560 --> 02:09:46.160
And the international problem is that children everywhere are now suffering from type 2 diabetes.

2421
02:09:47.440 --> 02:09:54.000
Okay, but the pediatricians have had no training because it's a new disease.

2422
02:09:55.200 --> 02:10:02.240
So a large group of pediatricians sent for me and said, please do a keynote,

2423
02:10:03.040 --> 02:10:08.560
and teach us what to do because they, although they're specialists, they haven't experienced

2424
02:10:08.560 --> 02:10:15.760
in type 2 diabetes. This is a new disease of children. What we're doing, what we're doing,

2425
02:10:16.560 --> 02:10:22.400
live it at that. We didn't show the foie gras, but I'll eat some of that later.

2426
02:10:22.400 --> 02:10:35.360
Dr David Almond, thank you. We're done. Fabulous. I enjoyed that.

2427
02:10:52.400 --> 02:10:53.040
you