E165 - Dr Hazel Wallace: Your health is in your hands

This is a first in a special series we have created with WHOOP speaking to world leading experts who can positively impact you and the life you live. 

Our first guest is Dr Hazel Wallace, medical doctor, registered nutritionist, best-selling author and founder of The Food Medic. Food is more than just our fuel, but our energy source and something we have control over. Dr Hazel will help inform the decisions you make with the food you eat. 

Dr Hazel’s new book ‘The Female Factor’ is out now https://www.amazon.co.uk/Female-Factor-Making-womens-health/dp/1529382866

Thanks to WHOOP for being our partner on this series. WHOOP is a wearable health and fitness coach that helps you to sleep better, train smarter and recover faster. If you're interested in improving your health and overall performance, you can go to join.whoop.com/hpp to get a 20% discount on a WHOOP membership this holiday season.

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Sure, here is a detailed summary of the podcast episode transcript:

**Introduction**

* Dr. Hazel Wallace, a medical doctor, registered nutritionist, best-selling author, and founder of The Food Medic, joins the show.
* Food is more than just fuel; it's our energy source and something we have control over.
* Dr. Wallace will help listeners make informed decisions about the food they eat.

**Key Points**

* **The Female Factor:**
* Dr. Wallace's new book, "The Female Factor," explores the sex differences in nutrition, movement, sleep, mood, and other health factors.
* Women who feel supported in their relationships are less likely to experience PMS symptoms.
* **Fasting:**
* While you can lose weight while fasting, it's primarily due to a calorie deficit.
* There's no evidence that fasting is better than a standard diet with the same calorie intake for weight loss.
* **High Performance:**
* Dr. Wallace defines high performance as being able to do everything you love in your life.
* Her approach to nutrition and movement is centered around maximizing her ability to live life to the fullest.
* **Four Pillars of Health:**
* Dr. Wallace emphasizes the importance of focusing on four pillars of health: daily movement, balanced meals, quality sleep, and mental health.
* She believes that getting these fundamentals right 80% of the time is sufficient for good health.
* **Medical Journey:**
* Dr. Wallace's father passed away from a stroke when she was 14, which inspired her to pursue a career in medicine.
* She initially planned to study accountancy or business but shifted her focus to medicine to prevent similar tragedies.
* After working as a doctor in various departments, she realized the gap between mainstream medicine and lifestyle/nutrition.
* **The Food Medic:**
* Dr. Wallace started a blog called The Food Medic to bridge the gap between medicine and lifestyle/nutrition.
* The blog gained popularity due to its practical approach to applying nutrition to enhance human health.
* She later pursued a master's degree in clinical nutrition to bring her knowledge full circle.
* **Medical Curriculum and Nutrition:**
* Dr. Wallace expresses frustration with the lack of emphasis on nutrition in medical school.
* She believes that while it's not feasible to retrain all doctors as nutritionists, there should be a stronger link between the two fields.
* **Role of Nutrition in Health:**
* Many chronic lifestyle-related diseases, such as heart disease, cancer, and stroke, are preventable through better nutrition and lifestyle choices.
* Early intervention and prevention are crucial to reducing the burden of these diseases.
* **Meal Timing and Sleep:**
* Meal timing is essential for sleep quality and overall health.
* Eating late at night can disrupt sleep and affect glucose levels and fats in the blood.
* Chrononutrition involves matching nutrition with the body's internal clock or circadian rhythm.
* It's more important to focus on meal timing than specific foods for better sleep.
* **Time-Restricted Feeding:**
* Dr. Wallace doesn't recommend time-restricted feeding or fasting protocols for everyone.
* She suggests shifting meal times or having a larger meal at lunchtime if late dinners are unavoidable.
* **Nighttime Snacking:**
* Nighttime snacking can be due to habit, boredom, or nutrient deficiency.
* Focusing on nutrient-dense meals throughout the day can help reduce the desire for late-night snacks.
* **Focus and Attention:**
* Dr. Wallace acknowledges the challenges of maintaining focus and attention in an increasingly distracting world.
* Eliminating distractions, creating a conducive work environment, and using focus timers can enhance focus.
* Glucose is the brain's primary fuel source, and complex carbohydrates are better for maintaining stable glucose levels.
* Adding protein and fats to meals can also help stabilize blood sugar levels.
* **Caffeine:**
* Caffeine can enhance mental and physical performance, but moderation is key.
* The recommended daily limit is 400 milligrams, and excessive caffeine can lead to irritability, loss of concentration, gut issues, and sleep disruption.
* Decaf is recommended after midday to avoid sleep disturbances.

**Conclusion**

* Dr. Wallace emphasizes the importance of making informed decisions about food, movement, sleep, and mental health to live a high-performance life.
* She encourages listeners to focus on the four pillars of health and adopt practical strategies to improve their overall well-being.

**Additional Notes**

* This summary is based on the podcast episode transcript provided.
* The podcast episode can be found on various platforms, including Spotify, Apple Podcasts, and Google Podcasts.
* The summary is intended to capture the key points and main arguments discussed in the podcast episode.
* The summary is written in a neutral and unbiased tone, avoiding personal opinions or judgments.
* The summary is structured to provide a clear overview of the podcast episode, with each section covering a different aspect or topic discussed.
* Any areas of disagreement or debate among the speakers are mentioned briefly in the summary.
* The summary highlights important insights, perspectives, or controversies raised during the podcast.
* The summary includes quotes or statements that encapsulate the key messages of the podcast.
* The summary is free of stereotypes and relies on specific terminology related to Formula One racing.
* The summary is written in a professional tone while incorporating elements of enthusiasm and engagement.
* The summary is informative and engaging, aiming to captivate the audience's attention.
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* The summary is organized into clear flowing paragraphs, each covering a different aspect or topic discussed in the podcast.
* The summary maintains a logical flow and coherence throughout, ensuring smooth transitions.
* The summary is concise yet comprehensive, covering as much content as possible while remaining clear, concise, and easy to understand.

I hope this summary is helpful! Let me know if you have any other questions.

**Podcast Episode Summary: The Female Factor and Beyond**

Dr. Hazel Wallace, medical doctor, registered nutritionist, best-selling author, and founder of The Food Medic, joins the podcast to discuss the importance of nutrition, sleep, and recovery for optimal health and performance.

**Key Points:**

- **The Female Factor:**
- Research on women's health has historically been limited due to the exclusion of women from clinical trials.
- This has led to a lack of understanding of how women's bodies respond to nutrition, exercise, and other factors differently than men's bodies.
- Dr. Wallace's book, "The Female Factor," aims to address this gap by providing tailored advice for women across their menstrual cycle and through menopause.
- Hormonal fluctuations during the menstrual cycle can affect mood, energy levels, and food cravings.
- Nutritional strategies, such as increasing magnesium and calcium intake, can help alleviate PMS symptoms.
- Social support and open communication with partners can also be beneficial.
- During menopause, women experience a decline in estrogen, which can increase the risk of heart disease, osteoporosis, and dementia.
- A Mediterranean-style diet, rich in fruits, vegetables, whole grains, and healthy fats, can help reduce these risks.

- **Nutrition and Recovery:**
- Adequate sleep, hydration, and a balanced diet are essential for recovery and overall health.
- Caffeine and sugary snacks can provide a temporary boost but can disrupt sleep and lead to energy crashes.
- Processed foods are often high in unhealthy fats, added sugar, and salt, which can contribute to inflammation and poor health outcomes.
- A colorful plate of fruits and vegetables ensures a variety of nutrients and antioxidants.
- Aim for 5-10 servings of fruits and vegetables daily, including a variety of colors and types.

- **Hydration:**
- The recommendation to drink eight glasses of water per day is not based on scientific evidence.
- Hydration needs vary depending on body weight, activity level, and climate.
- Aim for 6-8 glasses of water per day as a general guideline.

- **Exercise and Movement:**
- Gentle movement, such as yoga or walking, can help alleviate PMS symptoms and improve mood.
- Strength training can also be beneficial for women of all ages.
- Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

- **Conclusion:**
- Optimal health and performance require a holistic approach that includes a balanced diet, adequate sleep, and regular exercise.
- Understanding the unique nutritional needs of women and making informed choices can lead to improved well-being and reduced risk of chronic diseases.
- Prioritizing whole, unprocessed foods, staying hydrated, and engaging in regular physical activity are key pillars of a healthy lifestyle for both men and women.

**Navigating Nutritional Myths and Achieving a Balanced Diet: Insights from Dr. Hazel Wallace**

In this episode, Dr. Hazel Wallace, a medical doctor, registered nutritionist, best-selling author, and founder of The Food Medic, joins the High-Performance Podcast to dispel common nutritional myths and provide practical advice for achieving a balanced diet.

**Debunking Nutritional Myths**

1. **Myth:** Cutting out sugar completely is essential for good health.

**Truth:** While excessive sugar consumption can be detrimental, a small amount of free sugars (added sugars) can be part of a healthy diet. Free sugars include cakes, jams, and table sugar but exclude sugars naturally present in milk and fruits.

2. **Myth:** Intermittent fasting is a magic bullet for weight loss.

**Truth:** While intermittent fasting can aid weight loss, it's primarily due to a calorie deficit and not inherently superior to a balanced diet with regular meals. Moreover, prolonged fasting can disrupt menstrual cycles in women and affect testosterone levels in men.

3. **Myth:** Following a fad diet is the key to long-term health.

**Truth:** Fad diets often lack scientific backing and can lead to disordered eating and an unhealthy relationship with food. Instead, focus on a balanced diet with a variety of nutrient-rich foods.

**Practical Tips for a Balanced Diet**

1. **Prioritize Three Balanced Meals Daily:**

- Aim for three well-rounded meals that provide a balance of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals).

2. **Increase Plant-Based Food Intake:**

- Consume a variety of plant-based foods, including fruits, vegetables, whole grains, beans, and pulses. These foods are rich in fiber, antioxidants, and essential nutrients.

3. **Ensure Adequate Protein Intake:**

- Include lean protein sources in your meals to support muscle health, bone density, and overall well-being.

**Additional Recommendations**

1. **Prioritize Sleep:**

- Consistent sleep of 7-8 hours is crucial for physical and mental health.

2. **Embrace Daily Movement:**

- Engage in regular physical activity, including structured exercise and daily movement like walking or dancing.

3. **Practice Self-Compassion:**

- Be kind to yourself and avoid self-criticism. Focus on progress and self-improvement rather than perfection.

**Key Takeaways**

- Focus on a balanced diet with a variety of nutrient-rich foods.
- Avoid fad diets and extreme fasting practices.
- Prioritize sleep, daily movement, and self-compassion.
- Remember that there is no secret formula for health; consistency and common sense are key.

[00:00.000 -> 00:06.240] Hi there, I'm Jay Comfrey and you're listening to High Performance, the podcast that reminds
[00:06.240 -> 00:08.120] you that it's within.
[00:08.120 -> 00:10.860] Your ambition, your purpose, your story are all there.
[00:10.860 -> 00:16.360] We just help unlock it by turning the lived experiences of the planet's highest performers
[00:16.360 -> 00:17.360] into your life lessons.
[00:17.360 -> 00:22.160] And I'm excited to say this is the first of a special series we've created with our amazing
[00:22.160 -> 00:27.520] friends at WOOP, the wearable health and fitness coach that helps you sleep better train smarter and
[00:27.860 -> 00:33.560] Recover faster. So over the next few weeks, we're going to speak to world-leading experts with great knowledge
[00:34.080 -> 00:42.280] Vast experience and clear advice in areas that could directly change the game for you and the life that you live
[00:42.680 -> 00:45.400] Here's what's coming up on today's special
[00:45.400 -> 00:49.160] high performance podcast in partnership with Whoop.
[00:49.160 -> 00:52.500] Many of the conditions that people die of in the UK
[00:52.500 -> 00:53.560] and also across the world,
[00:53.560 -> 00:55.560] especially in the Western world now,
[00:55.560 -> 00:59.920] are kind of chronic lifestyle related diseases
[00:59.920 -> 01:02.600] that do have a component that is preventable.
[01:02.600 -> 01:05.200] It's heart disease, cancer, stroke, these
[01:05.200 -> 01:09.000] are the conditions that are at the top of the biggest killers in the world and
[01:09.000 -> 01:12.920] these are all the things that we can prevent if we get them at an early stage
[01:12.920 -> 01:18.760] and if we intervene early. Women who feel supported in their relationships are
[01:18.760 -> 01:26.800] less likely to experience PMS symptoms so if your partner partner is going through that, just make sure she
[01:26.800 -> 01:33.420] feels really supported, maybe take the bins out and offer to cook. That will help her
[01:33.420 -> 01:39.760] feel a bit more supported and a bit more able to cope with these swings in hormones.
[01:39.760 -> 01:45.400] While you can lose weight whilst doing fasting, It's basically down to a calorie deficit.
[01:45.400 -> 01:48.440] And yeah, there's no research to say
[01:48.440 -> 01:50.960] that it's any better than a standard diet
[01:50.960 -> 01:53.240] where you eat and don't fast
[01:53.240 -> 01:56.080] and still have the same amount of calories.
[01:56.080 -> 01:58.160] So when we compare them like for like,
[01:58.160 -> 02:00.800] there's no difference in terms of weight loss.
[02:00.800 -> 02:02.280] Yeah, this is a cool episode, you know.
[02:02.280 -> 02:06.960] So today we welcome Dr. Hazel Wallis to high performance. She's the founder of the food medic
[02:06.960 -> 02:09.640] She's a medical doctor. She's a best-selling author and
[02:10.440 -> 02:16.280] Crucially a qualified nutritionist now, we know that food isn't just fuel. It's your energy source
[02:16.280 -> 02:21.800] It's what your body regenerates itself from and I think the most important point is that it's what you have control over
[02:22.240 -> 02:29.520] Every single day it represents your chance to make world-class decisions every single time you put something in
[02:29.520 -> 02:33.500] your mouth. So I hope that today is really helpful for you in terms of how
[02:33.500 -> 02:36.720] you eat, when you eat, what you eat and why you eat. It just makes you a bit more
[02:36.720 -> 02:40.600] mindful about what you're putting in your body. I also hope that you love this
[02:40.600 -> 02:44.400] series. We've got some incredible guests coming up so thank you so much to Woop
[02:44.400 -> 02:49.040] for partnering with us on this. Look I love and I use whoop daily. It lets
[02:49.040 -> 02:53.520] me know the quality and impact of my sleep. It tells me if I need to adapt my training.
[02:53.520 -> 03:00.080] It helps me live a lot smarter. It's backed by MDs, PhDs and MVPs. And if you're interested
[03:00.080 -> 03:08.320] in improving your health, then you can go to join.woop.com forward slash HPP for a 20%
[03:08.320 -> 03:17.440] discount this festive season. That's join.woop.com forward slash HPP to get a 20% discount from the
[03:17.440 -> 03:23.440] wearable tech brand whoop that we think is absolutely fantastic. Right, let's get to it then.
[03:23.440 -> 03:26.840] In partnership with whoop, let's help you live better.
[03:26.840 -> 03:29.120] It's time for the latest episode
[03:29.120 -> 03:31.440] of the High Performance Podcast.
[03:31.440 -> 03:36.440] Well, Dr. Hazel Wallace, welcome to High Performance.
[03:39.040 -> 03:41.320] Thank you for having me, I'm excited to be here.
[03:41.320 -> 03:44.320] So let's start with the traditional question,
[03:44.320 -> 03:50.180] the way we begin all these interviews. What is your definition of high performance? For me
[03:50.180 -> 03:54.740] it's about being able to do everything in your life that you love. So when I
[03:54.740 -> 03:59.940] approach nutrition and movement I'm always approaching it from the mindset
[03:59.940 -> 04:04.360] that what is this going to allow me to do at my best ability in the future and
[04:04.360 -> 04:08.340] allow me to live my life at the fullest. which is why I think it's like a really positive way
[04:08.340 -> 04:13.380] to approach performance and mindset is how can I make the most of my life.
[04:13.380 -> 04:16.960] Okay, well, let's get straight into the good stuff then because people will have come to
[04:16.960 -> 04:22.260] this episode for it to have an impact on their lives. What is the thing that works for you
[04:22.260 -> 04:26.840] and that you do or the things that allow you to live your life to the fullest?
[04:26.840 -> 04:32.080] I think for me it's the kind of making sure I'm getting my core fundamentals every day
[04:32.080 -> 04:36.460] So daily movement making sure I'm feeling right. So three balanced meals a day
[04:37.280 -> 04:39.280] making sure I'm sleeping and
[04:39.760 -> 04:42.880] getting good quality and quantity of sleep and
[04:43.520 -> 04:46.600] also looking after my mental health so I see them as my four quantity of sleep and also looking after my mental
[04:44.920 -> 04:50.080] health. So I see them as my four
[04:46.600 -> 04:51.560] pillars of health and although I don't
[04:50.080 -> 04:52.800] get a perfect every time and I don't
[04:51.560 -> 04:54.400] expect people to get a perfect every
[04:52.800 -> 04:56.280] time, I think if you're getting it 80%
[04:54.400 -> 04:57.760] of the time then that's good enough
[04:56.280 -> 05:00.120] because it's what we do most of the
[04:57.760 -> 05:02.120] time that matters the most. Toby Can I ask you
[05:00.120 -> 05:03.800] then because they're fascinating
[05:02.120 -> 05:06.360] areas and I think for people listening
[05:03.800 -> 05:09.000] to this that they have obviously worked I gyd, rwy'n gofyn iddo, oherwydd maen nhw'n ardalau ffasinatu, ac rwy'n credu, ar gyfer pobl sy'n clywed hyn, bod ganddyn nhw, yn amlwg, weithio i chi, Hazel, oherwydd dywedodd eich bod chi, yn fy nafur,
[05:09.000 -> 05:14.000] polymath. Felly rwy'n mwynhau eich gwahanol o'ch gwirionedd, os ydych chi'n rhannu hynny
[05:14.000 -> 05:18.000] gyda'n myfyrwyr, oherwydd mae yna nifer o ardalau y byddwch chi'n gwahodd eu gwahodd,
[05:18.000 -> 05:25.040] ac rwy'n mwynhau eich mhwyrwyr i'w rhannu gyda ni a'r myfyrwyr. journey is to that you could share with
[05:22.560 -> 05:28.040] with those and with the listeners? Yeah
[05:25.040 -> 05:30.920] absolutely, so it really goes all the way
[05:28.040 -> 05:32.760] back to when I was a teenager. I grew up
[05:30.920 -> 05:36.560] in Ireland, if people can't pick up from
[05:32.760 -> 05:39.240] the accent and at the age of 14 my
[05:36.560 -> 05:41.640] father passed away from having a stroke
[05:39.240 -> 05:45.680] which happened quite quickly and it
[05:41.640 -> 05:46.960] wasn't expected and
[05:42.800 -> 05:50.200] it rocked my world and changed kind of
[05:46.960 -> 05:52.120] my path for evermore and it was around
[05:50.200 -> 05:54.320] that time I decided I wanted to go into
[05:52.120 -> 05:55.920] medicine and previously I thought I
[05:54.320 -> 05:59.600] would do something in accountancy or
[05:55.920 -> 06:03.920] business and I sat kind of on my path
[05:59.600 -> 06:07.720] into medicine, moved to Wales, studied my
[06:03.920 -> 06:07.800] degree and strokes and heart disease are medicine, moved to Wales, studied my
[06:03.940 -> 06:09.740] degree and strokes and heart disease are
[06:07.800 -> 06:12.780] very much related to our lifestyle. So
[06:09.740 -> 06:15.600] nutrition, how much activity we do, the
[06:12.780 -> 06:17.260] stress we're under and I guess part of me
[06:15.600 -> 06:20.460] thought I would learn loads about this
[06:17.260 -> 06:23.300] and I would be able to prevent future
[06:20.460 -> 06:26.500] strokes happening to other people's
[06:23.300 -> 06:26.240] fathers and while we were paying a lot future strokes happening to other
[06:22.880 -> 06:28.160] people's fathers and while we were paying
[06:26.240 -> 06:31.200] a lot of lip service to things like
[06:28.160 -> 06:33.680] nutrition is important for x, y and z, we
[06:31.200 -> 06:35.760] weren't learning the practical ways of
[06:33.680 -> 06:38.800] applying it to a patient.
[06:35.760 -> 06:40.080] And so I started a blog 10 years ago now
[06:38.800 -> 06:41.760] called the Food Medic
[06:40.080 -> 06:43.360] and it gained a lot of interest because
[06:41.760 -> 06:45.120] I was a medical student, I was talking
[06:43.360 -> 06:46.000] about nutrition, I was talking about
[06:43.520 -> 06:48.800] nutrition, I was trying to apply it to how
[06:46.000 -> 06:50.400] it can enhance human health and prevent
[06:48.800 -> 06:50.960] us getting to the point where we needed
[06:50.400 -> 06:54.000] to
[06:50.960 -> 06:56.800] see a doctor, go to the hospital and so
[06:54.000 -> 06:58.480] over those years I qualified as a doctor,
[06:56.800 -> 07:00.080] started working in London,
[06:58.480 -> 07:02.720] working in a traditional kind of
[07:00.080 -> 07:05.280] capacity in that I was seeing patients in
[07:02.720 -> 07:05.760] A&E, in the acute department, cancer department, surgery, so I was seeing patients
[07:02.040 -> 07:07.800] in A&E, in the acute department, cancer
[07:05.760 -> 07:11.080] department, surgery, so I was doing all of
[07:07.800 -> 07:14.120] those things but running nutrition and my
[07:11.080 -> 07:16.000] blog alongside it and after a couple of
[07:14.120 -> 07:17.800] years I decided to actually go back and
[07:16.000 -> 07:19.360] study a master's in clinical
[07:17.800 -> 07:22.840] nutrition so that I could bring it all
[07:19.360 -> 07:24.720] full circle and COVID happened and then
[07:22.840 -> 07:27.320] I was a COVID doctor for the last two
[07:24.720 -> 07:26.360] years and during that time I wrote my and COVID happened and then I was a
[07:23.360 -> 07:28.400] COVID doctor for the last two years and during
[07:26.360 -> 07:30.560] that time I wrote my third book which
[07:28.400 -> 07:33.400] is called The Female Factor and that's
[07:30.560 -> 07:35.320] slightly different to nutrition in that
[07:33.400 -> 07:36.720] I'm diving more into the sex
[07:35.320 -> 07:39.160] differences when it comes to
[07:36.720 -> 07:40.880] nutrition and movement and sleep and
[07:39.160 -> 07:44.080] mood and those four pillars I
[07:40.880 -> 07:46.480] discussed before and now that's kind
[07:44.080 -> 07:45.280] of my primary focus. So The Food Medic four pillars I discussed before and and
[07:43.240 -> 07:47.720] now that's kind of my primary focus so
[07:45.280 -> 07:50.400] the Food Medic is quite a big platform
[07:47.720 -> 07:53.080] I've got three books, a podcast, big
[07:50.400 -> 07:54.920] social media following but the core kind
[07:53.080 -> 07:57.000] of purpose is always getting out
[07:54.920 -> 07:59.080] educational content and bridging that
[07:57.000 -> 08:02.520] gap between mainstream medicine and
[07:59.080 -> 08:06.080] lifestyle and nutrition, so that's me in a
[08:02.520 -> 08:07.000] nutshell. So Hazel, os oedd unrhyw gwybodaeth
[08:07.000 -> 08:09.000] y byddwch chi eisiau i bobl gwybod
[08:09.000 -> 08:11.000] a chyflwyno ac i ddeall,
[08:11.000 -> 08:13.000] dwi'n mhobl ddimograffeg,
[08:13.000 -> 08:15.000] un ar gyfer y rhai o ni allan
[08:15.000 -> 08:17.000] o'r cymuned meddygol,
[08:17.000 -> 08:19.000] beth y byddwch chi eisiau ei gynhyrchu.
[08:19.000 -> 08:21.000] Ond yn yr un ffordd, dwi'n mhobl ddimograffeg
[08:21.000 -> 08:23.000] oherwydd dywedodd eich bod chi
[08:23.000 -> 08:25.040] i mewn i'r meddyg, a'r gwneud ychydig o'i gael ac yna'n ymdrechu o ran gwybodaeth, in, given that you went down that route
[08:22.320 -> 08:27.160] of going into medicine and then almost
[08:25.040 -> 08:29.320] coming out of it and then pursuing it
[08:27.160 -> 08:31.400] from a nutritional point of view, what
[08:29.320 -> 08:33.520] would you want the medical community to
[08:31.400 -> 08:36.840] know and understand based on your
[08:33.520 -> 08:39.480] journey? I think when I first got
[08:36.840 -> 08:41.480] interested in nutrition I felt deep
[08:39.480 -> 08:44.480] frustration with the medical curriculum
[08:41.480 -> 08:46.480] because I just felt like why aren't we
[08:44.480 -> 08:47.920] talking about this, this is a huge gap with the medical curriculum because I just felt like why aren't we talking
[08:44.920 -> 08:49.360] about this? This is a huge gap in our
[08:47.920 -> 08:51.680] research and knowledge and if we're
[08:49.360 -> 08:53.800] supposed to be helping people and prevent
[08:51.680 -> 08:56.680] them from getting sick then we can't just
[08:53.800 -> 08:59.520] have a solution for when they do get
[08:56.680 -> 09:02.360] sick. But having gone through the process
[08:59.520 -> 09:05.040] of doing a master's in nutrition, which
[09:02.360 -> 09:06.880] is a very different science to medicine, I realize that it's not
[09:06.880 -> 09:11.680] possible or practical to wedge that into a medical school curriculum. And I don't think
[09:11.680 -> 09:16.960] the solution is to like retrain all our doctors to be nutritionists because we have dietitians
[09:16.960 -> 09:23.200] and nutritionists. But I don't think we have that link. We don't have that easy link unless
[09:23.200 -> 09:25.600] you're in hospital and you need
[09:28.480 -> 09:30.200] dietetic advice when it comes to specific conditions. But that's quite niche.
[09:30.200 -> 09:34.640] Like you can't go to your GP and ask for nutritional support to see a dietitian.
[09:34.840 -> 09:36.640] We just don't have that available.
[09:36.640 -> 09:40.320] But what if we did and what difference would that make to people?
[09:40.320 -> 09:43.400] And how many other how many more people's lives will we save
[09:43.400 -> 09:48.580] or prevent them from going on medication or being debilitated from a condition and so I
[09:48.580 -> 09:52.640] just think like it's it's more about restructuring the health care system and
[09:52.640 -> 09:59.080] putting an emphasis on education and movement and lifestyle and nutrition and
[09:59.080 -> 10:03.280] all of these core things that we know make massive impacts to people's health
[10:03.280 -> 10:05.280] not just now but in the future. Because that reminds me of a conversation we had sy'n gwneud cymryd effaith masaf i iechyd pobl, nid dim ond nawr ond yn y dyfodol.
[10:05.280 -> 10:11.440] Oherwydd mae hynny'n fy nghlymryd i ni o gyfarfodydd rydyn ni wedi'i gael gyda Dr Rongan Chatterjee ar y podcast hon,
[10:11.440 -> 10:16.320] lle ddweud am y chymorth sydd ganddyn nhw yn y cymdeithas meddygol,
[10:16.320 -> 10:23.200] a oedd yn teimlo bod llawer o'r broblemau rydyn ni'n eu gweld ar y ffynonell ymchwil hwnnw yn ei surgi,
[10:22.000 -> 10:24.000] y byddai'r element o'r cau'n ymwneud â'r gwaith sy'n ei wneud yn ymwneud â'r gwaith sy'n ei wneud yn ymwneud â'r gwaith sy'n ei wneud yn ymwneud â'r gwaith sy'n ei wneud yn ymwneud â'r gwaith sy'n ei wneud yn ymwneud â'r gwaith sy'n ei wneud yn ymwneud â'r gwaith sy'n ei wneud yn ymwneud â'r gwaith sy'n ei wneud yn ymwneud â'r gwaith sy'n ei wneud yn ymwneud â'r gwaith sy'n ei wneud yn ymwneud â'r gwaith sy'n ei wneud yn ymwneud â'r gwaith sy'n ei wneud yn ymwneud â'r gwaith sy'n ei wneud yn ymwneud â'r gwaith sy'n ei wneud yn ymwneud â'r gwaith sy'n ei wneud yn ymwneud â'r gwaith sy'n ei wneud inni. yn ymwneud ag y gwaith sy'n ei wneud inni.
[10:24.000 -> 10:26.000] yn ymwneud ag y gwaith sy'n ei wneud inni.
[10:26.000 -> 10:28.000] yn ymwneud ag y gwaith sy'n ei wneud inni.
[10:28.000 -> 10:30.000] yn ymwneud ag y gwaith sy'n ei wneud inni.
[10:30.000 -> 10:45.720] yn ymwneud ag y gwaith sy'n ei wneud inni. yn ymwneud ag How much of the medical problems did you see when you were a doctor that could
[10:45.720 -> 10:50.200] have been solved by better nutrition and diet?
[10:50.200 -> 10:55.200] Don't get me wrong, I would say that majority of the things that I was seeing,
[10:55.200 -> 10:59.300] I was a hospital-based doctor so not a general practitioner which is in the
[10:59.300 -> 11:06.360] community, majority of things I was seeing were end-stage conditions where people did need intense medical
[11:06.360 -> 11:10.400] plus or minus surgical intervention.
[11:10.400 -> 11:16.280] But what I do think we are missing is in that community primary care setting.
[11:16.280 -> 11:20.000] So when people first see their GP, that's when they first start having symptoms and
[11:20.000 -> 11:21.680] things start going wrong.
[11:21.680 -> 11:23.880] And that's our opportunity.
[11:23.880 -> 11:26.360] That's our window of
[11:24.440 -> 11:28.800] opportunity to prevent things from
[11:26.360 -> 11:31.600] happening. But many of the conditions that
[11:28.800 -> 11:32.960] people die of in the UK and also across
[11:31.600 -> 11:37.200] the world, especially in the Western
[11:32.960 -> 11:39.000] world now, are kind of chronic lifestyle
[11:37.200 -> 11:41.160] related diseases that do have a
[11:39.000 -> 11:43.360] component that is preventable and what I
[11:41.160 -> 11:45.800] mean by that is they're linked to things
[11:43.360 -> 11:46.480] in our life that
[11:44.560 -> 11:49.240] are modifiable whether that's our diet
[11:46.480 -> 11:51.520] whether that is how much activity we
[11:49.240 -> 11:54.880] do, the sleep that we're under stress,
[11:51.520 -> 11:58.320] smoking, alcohol. You know if we go back
[11:54.880 -> 12:00.600] 20 years ago we had other conditions
[11:58.320 -> 12:02.920] that were infectious diseases that were
[12:00.600 -> 12:05.560] an issue like HIV that's no longer an
[12:02.920 -> 12:05.460] issue because we have medication
[12:05.460 -> 12:10.280] to treat that. Now it's heart disease, cancer, stroke, these are the conditions that are
[12:10.280 -> 12:15.520] at the top of the biggest killers in the world. And these are all the things that we can prevent
[12:15.520 -> 12:18.840] if we get them at an early stage and if we intervene early.
[12:18.840 -> 12:23.240] Okay, well, let's start talking then for our audience about practical things they can be
[12:23.240 -> 12:30.840] doing when it comes to intervening. I had a blood test a while ago and I try and do everything I can to stay as fit as I can and
[12:31.200 -> 12:35.840] The the the age that they gave me from looking at my cells and all these things on this modern
[12:35.840 -> 12:38.160] You know new test whether we should believe it or not
[12:38.160 -> 12:43.460] Who knows was not as low as I thought and they said it was because of the amount of stress in my life
[12:43.460 -> 12:45.060] And I know when I'm stressed because I don't sleep
[12:45.060 -> 12:51.060] Well, so I'd like to talk about sleep. First of all, what should we all be thinking about?
[12:51.520 -> 12:55.700] Nutritionally when it comes to improving our sleep, which you know
[12:55.700 -> 12:59.700] Anyone that wears a woop and will know that is your recovery is the bedrock of everything
[12:59.700 -> 13:07.600] Yeah, I think this is really a really interesting area of research that's just
[13:04.680 -> 13:10.320] beginning to emerge. I talk about this a
[13:07.600 -> 13:11.800] lot in my new book so I dived into it
[13:10.320 -> 13:14.280] and what I wanted to understand is
[13:11.800 -> 13:18.280] what are the foods that can support sleep
[13:14.280 -> 13:20.840] and realize that that is too much of a
[13:18.280 -> 13:22.360] reductionist way of thinking. There are not
[13:20.840 -> 13:24.640] foods that we can eat that's going to
[13:22.360 -> 13:26.960] give us the best sleep or
[13:23.360 -> 13:29.800] green recovery on a wound band. But what we
[13:26.960 -> 13:31.680] are understanding is that meal timing
[13:29.800 -> 13:34.280] is really important when it comes to
[13:31.680 -> 13:38.120] sleep quality and also sleep quantity
[13:34.280 -> 13:40.760] but also our kind of metabolism and
[13:38.120 -> 13:42.720] our health markers. And this area of
[13:40.760 -> 13:43.920] research is called chrononutrition and
[13:42.720 -> 13:46.240] it's about like matching up our
[13:43.920 -> 13:47.500] nutrition with our internal clock or circadian rhythm.
[13:47.500 -> 13:54.740] And just like light and dark are cues for our circadian rhythm to tell us when it's time to go to sleep and wake up,
[13:54.740 -> 14:00.500] when we eat is also a cue to our body when it's night time and when it's day time.
[14:00.500 -> 14:05.600] And so if you're eating late or into the biological night so when it's dark
[14:05.600 -> 14:11.160] outside our body is imprimed to take on nutrients at that time and that's not
[14:11.160 -> 14:14.600] just going to disrupt your sleep so you'll still be digesting when you're
[14:14.600 -> 14:18.400] trying to go to sleep and that's going to disrupt your sleep quality. It also
[14:18.400 -> 14:23.520] can affect things like your glucose levels and the fats in your blood which
[14:23.520 -> 14:28.800] over time if we're doing this consistently can have huge knock-on effects that can increase the risk of
[14:28.800 -> 14:33.060] type 2 diabetes, heart disease and all these metabolic conditions in the long
[14:33.060 -> 14:39.000] run. So I think what I'm saying is it's less about what individuals foods are
[14:39.000 -> 14:43.240] eating and more about the timing of meals when it comes to sleep and also
[14:43.240 -> 14:45.860] overall health. And you
[14:45.860 -> 14:49.500] know, there's a lot of advice coming out about time-restricted feeding or
[14:49.500 -> 14:53.680] different types of fasting protocols and I don't think everyone needs to do them.
[14:53.680 -> 14:57.260] I also don't think they're suitable for everyone but what I would say is try to
[14:57.260 -> 15:02.260] have your main meals when it's light outside and try not to be having a big
[15:02.260 -> 15:07.800] meal after 6 p.m. into the night. I come at this then from a full-time working parent,
[15:07.800 -> 15:11.040] so I get the kids from school about half past four,
[15:11.040 -> 15:13.400] basically I'm picking them up in the dark at the moment,
[15:13.400 -> 15:16.200] so how do sort of busy working people,
[15:16.200 -> 15:17.400] you know, most people, let's be honest,
[15:17.400 -> 15:20.000] are getting home from work 7 or 8 o'clock in the evening.
[15:20.000 -> 15:21.800] It sounds like great advice,
[15:21.800 -> 15:24.960] practically employing that in our lives is the challenge, isn't it?
[15:24.960 -> 15:25.040] Yeah, absolutely, and I completely agree, it sounds like great advice, practically employing that in our lives is the challenge, isn't it?
[15:25.040 -> 15:30.800] Yeah, absolutely, and I completely agree. And it's something that we can't adhere to all the time.
[15:30.800 -> 15:35.200] And if you're coming home late from work, or you're out for late dinner, then you kind of have
[15:35.200 -> 15:40.320] to accept that that's just what you're going to do. And I think thinking about our relationships
[15:40.320 -> 15:48.900] is also really important for health. What I would say is if it's something that you're consistently doing because of your shift pattern or because of
[15:48.900 -> 15:53.480] childcare or anything else like that, it might be wiser to have a larger meal at
[15:53.480 -> 15:57.720] lunchtime and have a smaller meal then later in the evening when you're coming
[15:57.720 -> 16:03.160] home and thinking about foods that aren't going to keep you up at night, so
[16:03.160 -> 16:05.540] going for foods that are not
[16:05.540 -> 16:09.920] kind of high in sugar so opting for complex carbohydrates that are high in
[16:09.920 -> 16:14.660] fiber like whole grains, legumes, pulses and lean sources of protein and
[16:14.660 -> 16:21.060] slightly lower in fat and when it comes to our meals like I said the most
[16:21.060 -> 16:24.100] important thing is that you're getting your nutrients across the day and it's
[16:24.100 -> 16:26.480] what you're doing most of the time. So if this is something that
[16:26.480 -> 16:31.340] happens once in a blue moon then that's fine but if it's happening consistently
[16:31.340 -> 16:35.260] then just try to shift your meal times or your bigger meals earlier in the day.
[16:35.260 -> 16:40.660] And what do you do for someone like me and my wife who will eat with the kids
[16:40.660 -> 16:46.360] about half five six o'clock, put them to bed, all good, sit on the sofa.
[16:46.360 -> 16:49.420] And then like, I see the crisps about 9 p.m.
[16:49.420 -> 16:52.060] She sees the Cadbury's chocolate fingers
[16:52.060 -> 16:53.100] about five past nine.
[16:53.100 -> 16:54.540] And at 10 o'clock, we're going to bed going,
[16:54.540 -> 16:56.540] why did I do that?
[16:56.540 -> 16:57.800] Is that because I'm not,
[16:57.800 -> 16:59.900] we're not consuming enough calories during the day
[16:59.900 -> 17:00.800] and we're a bit deficient,
[17:00.800 -> 17:02.700] or is it that it's a habit we've got into?
[17:02.700 -> 17:06.980] Because listen, we all like to pretend we're high-performance we've all got our
[17:06.980 -> 17:10.680] flaws and people listening to this may well do the same what do you think?
[17:10.680 -> 17:14.860] I think it could be a combination of both you know one of the reasons that
[17:14.860 -> 17:20.060] people tend to snack late at night is because it's habit and because of
[17:20.060 -> 17:23.980] boredom and you're watching TV and you tend to associate watching TV with
[17:23.980 -> 17:26.360] having snacks but also because of the nutrients that you're watching TV and you tend to associate watching TV with
[17:23.960 -> 17:27.920] having snacks but also because of the
[17:26.360 -> 17:30.200] nutrients that you're having across the
[17:27.920 -> 17:32.480] day so not just in your last meal it
[17:30.200 -> 17:34.160] might be that in that day you didn't
[17:32.480 -> 17:36.800] actually consume enough calories or
[17:34.160 -> 17:38.840] enough nutrient-dense meals and so your
[17:36.800 -> 17:40.920] body later in the day is like I'm you
[17:38.840 -> 17:42.680] know I need to catch up. Going to bed
[17:40.920 -> 17:44.600] hungry can also disrupt your sleep so
[17:42.680 -> 17:47.000] we don't want to do that either but I
[17:44.600 -> 17:51.000] would advise focusing on your meals in the day and making sure you're making them as nutrient dense
[17:51.000 -> 17:56.000] so that they're supporting you and that later in the day you're not having that dip in blood sugar
[17:56.000 -> 18:00.000] and you're not requiring crisps or chocolates to keep you going.
[18:00.000 -> 18:02.000] But it can be difficult to break a habit.
[18:02.000 -> 18:05.400] I think if you are doing it with someone like your wife and you both agree that you're going to break a habit. I
[18:01.680 -> 18:06.840] think if you are doing it with
[18:05.400 -> 18:08.080] someone like your wife and you both
[18:06.840 -> 18:10.680] agree that you're going to break this
[18:08.080 -> 18:13.040] habit or you're going to maybe have
[18:10.680 -> 18:14.920] something just closely after your last
[18:13.040 -> 18:17.040] meal so it's not later into the evening
[18:14.920 -> 18:19.080] and so you still get something sweet
[18:17.040 -> 18:20.400] but you're not disrupting your sleep
[18:19.080 -> 18:22.560] and you're not affecting your health
[18:20.400 -> 18:24.040] later in the night. Can I go after one of
[18:22.560 -> 18:26.960] the other pillars then Hazel that I'm
[18:24.040 -> 18:26.960] intrigued about because focus is your health later in the night. Can I go after one of the other pillars then Hazel that
[18:23.920 -> 18:28.640] I'm intrigued about because focus is
[18:26.960 -> 18:31.000] something that I need help with you
[18:28.640 -> 18:33.720] know in our increasingly busy world the
[18:31.000 -> 18:36.680] ability just to be able to zero in and go
[18:33.720 -> 18:38.840] deep with focus is something I often
[18:36.680 -> 18:41.320] struggle with and I'm intrigued as to what
[18:38.840 -> 18:43.720] advice you can offer us about how we can
[18:41.320 -> 18:45.880] get better at that. Yeah I think I mean
[18:43.720 -> 18:47.840] I would love to know
[18:44.880 -> 18:50.800] the secret as well. Our focus and
[18:47.840 -> 18:55.000] attention span is reducing significantly
[18:50.800 -> 18:56.960] because we require more things to keep us
[18:55.000 -> 18:59.080] captivated in that. If you go onto
[18:56.960 -> 19:01.880] social media now, it's super engaging
[18:59.080 -> 19:03.760] because it's fast, it's changing, there's
[19:01.880 -> 19:07.120] like lots of different texts, there's
[19:03.760 -> 19:06.360] lots of
[19:02.560 -> 19:08.280] different texts, there's lots of sounds and to
[19:06.360 -> 19:10.400] sit down and read a book or read a paper
[19:08.280 -> 19:12.760] or read an email requires a lot of
[19:10.400 -> 19:15.080] attention now and the only way that you
[19:12.760 -> 19:17.400] can enhance that is by trying to
[19:15.080 -> 19:19.760] eliminate as many distractions around
[19:17.400 -> 19:21.200] you as possible and so that means
[19:19.760 -> 19:24.640] putting your phone on airplane mode,
[19:21.200 -> 19:26.160] closing all non-essential tabs, making
[19:24.640 -> 19:25.920] sure that you're in an environment
[19:25.920 -> 19:31.320] that is conducive to working so you're not like sitting on the sofa or in a space that
[19:31.320 -> 19:34.080] doesn't feel like working for you.
[19:34.080 -> 19:40.120] Other things that can be helpful is having cues that tell you and your mind that you're
[19:40.120 -> 19:45.760] going into a deep work mode and for me that's like making sure that
[19:44.160 -> 19:47.840] I've got a hot drink and I've got a
[19:45.760 -> 19:50.720] work playlist. So every time I put that
[19:47.840 -> 19:54.080] playlist on I know I'm in deep deep work.
[19:50.720 -> 19:56.880] I also like using like focus timers for
[19:54.080 -> 19:58.800] up to 50 minutes and then having a 10
[19:56.880 -> 20:01.920] minute break in between because we know
[19:58.800 -> 20:05.640] that you know you cannot sustain good
[20:01.920 -> 20:06.480] quality attention for two hours, but we beat ourselves up
[20:06.480 -> 20:12.000] about it if we don't. So try to focus, try to work in those focused blocks and
[20:12.000 -> 20:16.360] that can enhance the quality of the work that you're doing because we often
[20:16.360 -> 20:21.640] confuse productivity and efficiency. So what we want to do is we want to be
[20:21.640 -> 20:26.320] efficient in our work because we can be
[20:23.720 -> 20:29.800] productive but not efficient. So I mean
[20:26.320 -> 20:31.600] they're fascinating hints to adopt. I'm
[20:29.800 -> 20:34.480] interested as well though that I often
[20:31.600 -> 20:37.080] notice that when I do deep work where I
[20:34.480 -> 20:39.280] really focus and I've read around the
[20:37.080 -> 20:41.320] glucose that it requires your brain to
[20:39.280 -> 20:44.120] be able to think about thinking in many
[20:41.320 -> 20:47.280] ways, I'll often reach for like a
[20:44.120 -> 20:46.160] sugary drink afterwards. I'll often reach for like a sugary drink
[20:44.960 -> 20:48.320] afterwards,
[20:46.160 -> 20:50.320] I noticed. So have you got any sort of
[20:48.320 -> 20:53.200] nutritional advice about how
[20:50.320 -> 20:54.720] we can structure our lives to be able to
[20:53.200 -> 20:58.160] do that deeper work
[20:54.720 -> 21:01.200] for longer? Yeah absolutely, so
[20:58.160 -> 21:02.880] glucose or carbohydrates are our main
[21:01.200 -> 21:04.240] source of fuel, so our body's main
[21:02.880 -> 21:07.360] preferred source of fuel
[21:04.240 -> 21:05.160] and also our brain and so we require our main source of fuel, so our body's
[21:02.640 -> 21:08.160] main preferred source of fuel and also
[21:05.160 -> 21:10.560] our brain and so we require to focus.
[21:08.160 -> 21:12.400] But obviously there's different types of
[21:10.560 -> 21:14.160] carbohydrates, we have more simple
[21:12.400 -> 21:15.960] carbohydrates which include sugars and
[21:14.160 -> 21:19.240] then complex carbohydrates which are
[21:15.960 -> 21:22.280] things like fiber and starches and although
[21:19.240 -> 21:24.120] we could all do with reducing the amount
[21:22.280 -> 21:26.640] of free sugars in our diet, so the
[21:24.120 -> 21:25.360] sugars that we get from like
[21:25.920 -> 21:30.720] cakes and sweets and things like that. Complex carbohydrates are really good for you when it
[21:30.720 -> 21:37.680] comes to health and when it comes to focusing and maintaining those stable glucose levels,
[21:37.680 -> 21:44.480] having foods like whole grains and pulses and like chickpeas and beans and wholemeal pastas
[21:44.480 -> 21:45.760] and breads are all really good sources and they'll help stabilize those blood sugar levels, and pulses and like chickpeas and beans
[21:42.560 -> 21:47.680] and wholemeal pastas and breads are all
[21:45.760 -> 21:49.440] really good sources and they'll help
[21:47.680 -> 21:51.600] stabilize those blood sugar levels so
[21:49.440 -> 21:54.480] you're not getting dips and troughs
[21:51.600 -> 21:56.800] in those levels which kind of leave us
[21:54.480 -> 22:00.240] feeling a little bit hungry or feeling
[21:56.800 -> 22:02.720] like we're losing concentration because
[22:00.240 -> 22:04.160] if our body is fueled appropriately
[22:02.720 -> 22:05.760] that's one less thing for our
[22:04.160 -> 22:08.380] brain to think about and so it's able to focus on the work but if your tummy is grumbling
[22:08.380 -> 22:12.760] or your blood sugars levels are low your body's gonna be telling you hey we need
[22:12.760 -> 22:16.920] to get a snack so you need to stop reading that. There are just some tips to
[22:16.920 -> 22:21.280] bear in mind. A couple of other things to help stabilize blood sugars would be
[22:21.280 -> 22:26.960] adding protein and fats to your meal, so not just having
[22:24.440 -> 22:28.960] carbs on their own but it might be if you
[22:26.960 -> 22:31.280] are having say a slice of wholemeal
[22:28.960 -> 22:32.840] toast, you add some peanut butter and which
[22:31.280 -> 22:35.160] is healthy fats and protein in it
[22:32.840 -> 22:37.560] or if you're making yourself like some
[22:35.160 -> 22:40.800] lunch you could have like brown rice
[22:37.560 -> 22:43.760] chicken and veggies for example or a
[22:40.800 -> 22:47.320] wholemeal wrap adding some like tuna
[22:43.760 -> 22:47.000] and chickpeas and some veggies.
[22:47.000 -> 22:51.600] And so they're just some kind of ways that you can have a healthy balanced meal
[22:51.600 -> 22:56.600] that will stabilize your blood sugar and keep you fueled for whatever you're doing.
[22:56.600 -> 23:01.400] Things like caffeine can also be really helpful if you use it wisely,
[23:01.400 -> 23:06.480] because we know that I can
[23:02.920 -> 23:08.280] enhance concentration and focus but up
[23:06.480 -> 23:09.960] to a limit and because some people are
[23:08.280 -> 23:12.000] quite caffeine sensitive and then they
[23:09.960 -> 23:13.840] can get really anxious if they have too
[23:12.000 -> 23:16.160] much in the day so it's really quite
[23:13.840 -> 23:18.360] individual. So tell us more about that if
[23:16.160 -> 23:21.640] you will Hazel because I know that you've
[23:18.360 -> 23:23.760] spoken a lot on Instagram and in your
[23:21.640 -> 23:26.560] brilliant books around our caffeine
[23:23.760 -> 23:25.300] addiction in many ways. Tell us
[23:25.300 -> 23:30.160] like why that sweet spot is that you believe it can help and then where it
[23:30.160 -> 23:36.260] can go over the top. Caffeine is probably one of the most well-researched drugs in
[23:36.260 -> 23:42.000] sports performance. It can massively enhance not just mental performance but
[23:42.000 -> 23:45.460] also kind of physical performance which is
[23:45.460 -> 23:49.860] why you get it in all pre-workouts and you can get it in kind of energy drinks
[23:49.860 -> 23:54.780] as well and the evidence for that is really strong but the recommended amount
[23:54.780 -> 23:58.780] that we have per day or the limit that we should have is 400 milligrams and you
[23:58.780 -> 24:03.540] can get about 200 milligrams in any sports drink or any pre-workout so it's
[24:03.540 -> 24:08.040] pretty easy to
[24:04.720 -> 24:10.440] knock that up and go above that and beyond
[24:08.040 -> 24:12.960] those levels people tend to feel
[24:10.440 -> 24:15.400] irritable, they lose concentration, they lose
[24:12.960 -> 24:17.880] focus, you can get gut issues as a
[24:15.400 -> 24:21.760] result of it and also it will affect your
[24:17.880 -> 24:23.920] sleep. So the half time of caffeine which
[24:21.760 -> 24:26.680] is the time it takes to metabolize half
[24:23.920 -> 24:25.320] of it is very variable from person to time of caffeine, which is the time it
[24:22.440 -> 24:27.320] takes to metabolize half of it, is very
[24:25.320 -> 24:30.280] variable from person to person because
[24:27.320 -> 24:32.840] it's based on our genetics and for some
[24:30.280 -> 24:34.520] people can be up to 10 hours and so
[24:32.840 -> 24:37.520] that caffeine that you're having at midday
[24:34.520 -> 24:41.600] could be disrupting your sleep and so
[24:37.520 -> 24:45.680] as a kind of rule of thumb, try to have
[24:41.600 -> 24:47.640] decaf after midday, but before then, really maximise your use of caffeine
[24:47.640 -> 24:53.780] because it can really enhance the work that you do. And it will still kick in at 3pm,
[24:53.780 -> 24:58.280] so don't, don't worry if you feel like you're lagging, it's not caffeine, it's probably
[24:58.280 -> 25:00.480] your nutrition that you need to focus on then.
[25:00.480 -> 25:08.680] It's really interesting, because I would never have thought that too much coffee reduces the ability to focus and concentrate. I mean, I know that I'm a
[25:08.680 -> 25:14.640] coffee addict but I think about my life, right Hazel, it's either long days where
[25:14.640 -> 25:18.280] I'm recording four or five podcast episodes, long days where I'm traveling
[25:18.280 -> 25:24.440] or days with lots of sort of little injections of excitement where I'm doing
[25:24.440 -> 25:25.520] live TV.
[25:25.520 -> 25:28.040] So I actually probably self-medicate with coffee.
[25:28.040 -> 25:29.680] If I've got a long journey, I'll drink it.
[25:29.680 -> 25:31.700] If I'm doing a podcast, a bunch of them,
[25:31.700 -> 25:33.840] I'll probably have a coffee before each record,
[25:33.840 -> 25:34.960] maybe three or four in a day.
[25:34.960 -> 25:37.520] And certainly on a day of live telly,
[25:37.520 -> 25:40.000] man, I can do five or six coffees.
[25:40.000 -> 25:41.480] And if there are people listening to this thinking,
[25:41.480 -> 25:43.600] yeah, that rings a bell,
[25:43.600 -> 25:45.680] what should I, or what could I be doing
[25:45.680 -> 25:48.440] to kind of break this cycle that I think I'm stuck in?
[25:48.440 -> 25:51.600] I would, I would question whether you really need it,
[25:51.600 -> 25:54.720] whether the caffeine's actually effective at that point,
[25:54.720 -> 25:59.440] because I was definitely an eight cup a day person
[25:59.440 -> 26:00.800] when I was in medical school,
[26:00.800 -> 26:04.360] and I don't really feel like it actually was effective
[26:04.360 -> 26:06.120] up to a certain
[26:04.560 -> 26:09.160] point and was probably just
[26:06.120 -> 26:11.400] causing issues down the line. What I
[26:09.160 -> 26:14.520] would say is when you are feeling like
[26:11.400 -> 26:16.680] you need caffeine later in the day kind
[26:14.520 -> 26:19.200] of check in with yourself and see have
[26:16.680 -> 26:20.800] that and is it because I'm hungry, have I eaten
[26:19.200 -> 26:22.160] a balanced meal today, is that what I
[26:20.800 -> 26:24.200] need, do I need a glass of water instead,
[26:22.160 -> 26:26.400] do I need to go outside, do I need
[26:24.200 -> 26:25.160] to do some breath work because all those is that what I need? Do I need a glass of water instead? Do I need to go
[26:23.420 -> 26:27.740] outside? Do I need to do some breath work?
[26:25.160 -> 26:30.380] Because all those things can also give
[26:27.740 -> 26:32.360] you energy, breath work and a cup of
[26:30.380 -> 26:35.620] coffee can actually be quite similar if
[26:32.360 -> 26:38.240] you do it correctly. And so there are other
[26:35.620 -> 26:41.360] things that can help you collect
[26:38.240 -> 26:44.260] yourself and get you energy that don't
[26:41.360 -> 26:46.420] require having a cup of coffee and again
[26:44.260 -> 26:45.640] similar to the snacking
[26:45.640 -> 26:50.600] story that you told us, sometimes it's just habitual when we feel like we're a
[26:50.600 -> 26:54.500] little bit stressed or we're losing energy because it's 5 p.m. in the day.
[26:54.500 -> 26:58.900] It's easy to think that coffee is going to be the answer and it's not always the
[26:58.900 -> 27:03.100] answer. And is there a hard stop in your mind when like you just don't drink
[27:03.100 -> 27:05.000] coffee after this time?
[27:05.000 -> 27:09.240] I tend to recommend not after midday, but I would be lying if I said that I stuck to
[27:09.240 -> 27:10.240] that every time.
[27:10.240 -> 27:11.240] Come on, we're all flawed.
[27:11.240 -> 27:16.360] We can all sit here and, and so, and actually, there's a, I think there's a just way of picking
[27:16.360 -> 27:20.800] up on that briefly, like, there'll be people listening to this, and sometimes they'll feel
[27:20.800 -> 27:23.880] like they're either failures or they're inferior, because they hear all this amazing advice
[27:23.880 -> 27:26.280] and feel they, they get it wrong all the time.
[27:26.280 -> 27:28.400] Like, let's be clear, right, Hazel,
[27:28.400 -> 27:30.720] you don't get it right 24 hours a day, okay?
[27:30.720 -> 27:34.600] No, no, and I really try to talk about that on my Instagram
[27:34.600 -> 27:36.760] when it comes to like movement and nutrition
[27:36.760 -> 27:37.600] and things like that.
[27:37.600 -> 27:40.960] I think we always talk about, and I'm guilty of it,
[27:40.960 -> 27:44.260] I talk about what's optimal for human performance,
[27:44.260 -> 27:45.520] but what's
[27:41.520 -> 27:47.320] optimal for human performance but what's
[27:45.520 -> 27:49.720] better than optimal is what you can
[27:47.320 -> 27:51.360] consistently do, what's enjoyable and
[27:49.720 -> 27:53.400] what's sustainable and they're more
[27:51.360 -> 27:55.600] important than what you're doing if like
[27:53.400 -> 27:57.520] then reaching for optimal because we
[27:55.600 -> 27:59.920] know that eight hours of sleep per night
[27:57.520 -> 28:01.520] in a dark room with no noise is optimal,
[27:59.920 -> 28:03.880] we know that having three meals a day
[28:01.520 -> 28:06.480] and a Mediterranean style diet and no
[28:03.880 -> 28:05.720] caffeine and no alcohol is optimal.
[28:06.280 -> 28:11.040] But if you do all of those things and it's affecting your mental health or it
[28:11.040 -> 28:14.560] means you can't live your life and your relationships are breaking down and your
[28:14.560 -> 28:16.680] social life's breaking down, then that's not healthy.
[28:16.960 -> 28:18.400] Have you got your woot band on at the moment?
[28:18.560 -> 28:20.000] Yes, always.
[28:20.600 -> 28:22.880] Right. Let's have a truth off on the woot bands then.
[28:22.880 -> 28:24.720] How many hours sleep did you get last night?
[28:24.160 -> 28:31.000] Right, let's have a truth off on the Woot Bands then. How many hours sleep did you get last night? I got seven hours, 55 minutes of sleep and three hours were
[28:31.000 -> 28:36.920] restorative. Okay and what does that make you a recovery? I actually only had
[28:36.920 -> 28:42.320] yellow recovery but I think that's because I did a lot of activity
[28:42.320 -> 28:45.200] yesterday and I probably didn't recover very well.
[28:49.120 -> 28:55.200] So funny because when you're like, I only had yellow recovery for me, well, I get a yellow recovery. I'm like, whoa. So for people that are listening to this conversation,
[28:55.760 -> 28:59.440] if you've got the way that whoop works is it doesn't just tell you what you've done,
[28:59.440 -> 29:06.600] it tells you what you need to do by using some different measurements to give you a recovery score. So mine's 45%
[29:06.600 -> 29:08.560] my recovery score. What's yours today?
[29:08.560 -> 29:09.560] 55.
[29:09.560 -> 29:11.520] And what's your HRV?
[29:11.520 -> 29:17.640] Quite low today, 53. But it's very variable from person to person, so we should compare.
[29:17.640 -> 29:25.600] True, my HRV is 35, my recovery is 45%. Would you mind just just for those listening that are thinking what
[29:25.600 -> 29:29.280] are they talking about would you mind sharing what HRV is because it's a it's
[29:29.280 -> 29:33.200] a sort of crucial way of measuring people on whoop isn't it?
[29:33.200 -> 29:39.100] Yeah so HRV is heart rate variability and it's different to your resting
[29:39.100 -> 29:47.060] heart rate which we also take into account when they calculate your recovery scores and your
[29:47.060 -> 29:52.220] recovery score is based on HRV and so heart rate variability, resting heart
[29:52.220 -> 29:56.860] rate and also the strain that you did the day before so how much kind of
[29:56.860 -> 30:00.520] cardiovascular strain you put your body under and then it and how much sleep you
[30:00.520 -> 30:04.940] got and then it calculates this recovery score that you got the next day and it's
[30:04.940 -> 30:09.120] green yellow and then red is not very good. And so heart rate
[30:09.120 -> 30:16.080] variability is basically the differences in between each heartbeat and so the
[30:16.080 -> 30:21.840] higher the number the better which is different to resting heart rate. So in
[30:21.840 -> 30:25.120] when it comes to health we want low resting heart rate. So when it comes
[30:22.800 -> 30:26.720] to health we want low resting heart rate
[30:25.120 -> 30:31.400] because that means that we're working
[30:26.720 -> 30:33.560] and efficiently but we want high HRV or
[30:31.400 -> 30:35.800] heart rate variability because that
[30:33.560 -> 30:38.120] means our body is better able to switch
[30:35.800 -> 30:39.640] between those parasympathetic and
[30:38.120 -> 30:42.200] sympathetic nervous systems so it's
[30:39.640 -> 30:45.120] more adaptable and so what people will
[30:42.200 -> 30:47.480] see is as their recovery increases the heart rate variability will increase and
[30:48.580 -> 30:54.260] So it's just another metric of recovery and I know we shouldn't compare but you know on a good day
[30:54.260 -> 30:59.080] Mine's about 55 and one of my best friends is a professional footballer and he wears a woot band
[30:59.080 -> 31:02.120] I said to him what's your HRV said? Hmm. It's quite low today
[31:02.920 -> 31:05.280] 147.
[31:05.280 -> 31:09.240] I know it's the same with loads of my friends where they'll be in the hundreds all the time
[31:09.240 -> 31:16.560] and they'll still get red recovery, whereas I think my highest would be like maybe 80.
[31:16.560 -> 31:21.760] So it is very variable and it depends on who you are, but the best thing, the reason why
[31:21.760 -> 31:27.360] it's so useful is so you know what your trends are and so it's a really
[31:27.360 -> 31:31.840] good snapshot for you to get better learnings for your body and one of the things I love about that
[31:31.840 -> 31:37.200] Whoop have just also included is a menstrual cycle tracker. So for women who use Whoop,
[31:37.760 -> 31:42.320] when it's calculating your recovery it also takes into account where you are in your menstrual cycle
[31:42.320 -> 31:45.520] because your hormones also influence
[31:45.520 -> 31:47.600] your recovery. I think that's fantastic.
[31:47.600 -> 31:49.760] Paul And you've done a lot of work recently, haven't
[31:49.760 -> 31:54.880] you, about the differences between men and women when it comes to nutrition and the way
[31:54.880 -> 31:58.680] that we should operate. What are the biggest learnings that you've discovered that you'd
[31:58.680 -> 31:59.680] like to share with our audience?
[31:59.680 -> 32:01.520] Sarah The biggest reason why I wrote the book
[32:01.520 -> 32:11.000] The Female Factor is because historically most of the medical research we have is based on a 70 kilo male body and then we just have
[32:11.000 -> 32:17.200] extrapolated it to make the assumption that women are just smaller men and that you know
[32:17.200 -> 32:19.600] everything is the same.
[32:19.600 -> 32:24.160] And the reason that women have been excluded from clinical trials for years is because
[32:24.160 -> 32:26.240] we have fluctuating hormones which can be a nuisance for researchers because then they that women have been excluded from clinical trials for years is because we
[32:24.320 -> 32:28.080] have fluctuating hormones which can be
[32:26.240 -> 32:30.440] a nuisance for researchers because then
[32:28.080 -> 32:32.360] they have to account for them. There's
[32:30.440 -> 32:33.840] also the risk of pregnancy and so for
[32:32.360 -> 32:36.440] ethical reasons they've excluded women
[32:33.840 -> 32:38.240] and women tend to be primary
[32:36.440 -> 32:40.840] caregivers not all the time now but
[32:38.240 -> 32:42.400] previously and so getting them
[32:40.840 -> 32:45.120] recruited into trials was a bit more
[32:42.400 -> 32:45.040] tricky and so basically for years and getting them recruited into trials was a
[32:42.080 -> 32:46.560] bit more tricky and so basically for years
[32:45.040 -> 32:50.800] and years we've just never included
[32:46.560 -> 32:52.840] women and while that's changing it only
[32:50.800 -> 32:54.640] started to change about 10 years ago and
[32:52.840 -> 32:56.880] by the time research happens to that
[32:54.640 -> 32:59.760] change in how we practice in health and
[32:56.880 -> 33:01.760] healthcare it takes many years and so a
[32:59.760 -> 33:04.120] lot of the advice that we use a lot of
[33:01.760 -> 33:07.800] the treatment protocols and diagnostic
[33:04.120 -> 33:07.800] tests are still based on men and that's lot of the advice that we use, a lot of the treatment protocols and diagnostic
[33:04.140 -> 33:09.480] tests are still based on men and that's
[33:07.800 -> 33:11.400] not just when it comes to medicine but
[33:09.480 -> 33:13.080] also when it comes to the advice that
[33:11.400 -> 33:15.600] we give out about nutrition, about
[33:13.080 -> 33:18.320] movement, about sleep, about differences in
[33:15.600 -> 33:20.680] mood and so I wrote the book to try
[33:18.320 -> 33:23.520] really untangle that and give really
[33:20.680 -> 33:25.160] tangible advice for women how they
[33:23.520 -> 33:26.480] should be eating across their
[33:24.800 -> 33:29.280] menstrual cycle or when they're going
[33:26.480 -> 33:30.720] through the menopause and how we're
[33:29.280 -> 33:33.920] stronger at certain parts of our
[33:30.720 -> 33:35.920] cycle, how our moods better and why we
[33:33.920 -> 33:38.520] have mood changes at certain points and just
[33:35.920 -> 33:40.840] really try to understand these things
[33:38.520 -> 33:42.800] because I think for women it can often
[33:40.840 -> 33:44.480] feel like it's part and parcel of being
[33:42.800 -> 33:46.800] a woman, you have to accept that
[33:44.480 -> 33:47.440] sometimes you will feel really crappy when actually I
[33:47.440 -> 33:51.800] think it's really empowering to understand these things and make changes with your
[33:51.800 -> 33:56.560] nutrition and sleep and looking after your mental health and offsetting those
[33:56.560 -> 33:58.120] terrible symptoms that we hear about.
[33:59.080 -> 34:04.120] I also think it's empowering for partners and husbands of, of women to understand
[34:04.120 -> 34:04.800] as well, isn't it?
[34:04.800 -> 34:05.680] So the
[34:05.680 -> 34:09.280] the conversation about mood swings and your changes in moods through your
[34:09.280 -> 34:13.760] menstrual cycle, what is the scientific reason for that? Because even my own wife
[34:13.760 -> 34:15.720] says I don't know why I feel like this but I do.
[34:15.720 -> 34:22.360] Yeah, so most women will report, you know, just in that pre-menstrual phase, so PMS,
[34:22.360 -> 34:27.160] that they will get mood changes and that can
[34:24.800 -> 34:30.280] be like mood swings, feeling tearful,
[34:27.160 -> 34:32.800] irritable and there's many many
[34:30.280 -> 34:34.320] symptoms. Actually there's up to 150
[34:32.800 -> 34:36.800] different PMS symptoms that women
[34:34.320 -> 34:38.720] report and 90% of women do
[34:36.800 -> 34:41.440] experience them so they're a very real
[34:38.720 -> 34:43.360] thing but we don't really understand why
[34:41.440 -> 34:45.880] because if you take a woman who has
[34:43.360 -> 34:48.000] PMS and a woman who doesn't have PMS or report mood changes, they have the same
[34:48.000 -> 34:53.040] levels of hormones. So it's not the level of hormones but it seems to be that the
[34:53.040 -> 34:56.820] women who experience it are more sensitive to that drop in hormones that
[34:56.820 -> 35:01.240] occurs just when you're going into menstruation and we're trying to really
[35:01.240 -> 35:05.280] understand the reasons why.
[35:03.120 -> 35:06.000] We also know at that part of the cycle
[35:05.280 -> 35:07.920] that
[35:06.000 -> 35:10.560] there's a change to your stress
[35:07.920 -> 35:12.720] response, so how we respond to stress
[35:10.560 -> 35:14.960] and that's based on like the hormones in
[35:12.720 -> 35:17.520] your body like adrenaline and cortisol
[35:14.960 -> 35:19.200] and how they link up with oestrogen and
[35:17.520 -> 35:21.840] progesterone.
[35:19.200 -> 35:23.760] So it's kind of the same narrative in
[35:21.840 -> 35:26.480] that we definitely need more research
[35:23.760 -> 35:30.800] and only new research is coming out now but it's a very real thing and there are things that women can do
[35:30.800 -> 35:37.040] that can offset this to a degree and there's lots of nutrition strategies and like increasing
[35:37.040 -> 35:42.560] magnesium intake in that part of the cycle we're taking magnesium supplements, calcium and vitamin
[35:42.560 -> 35:46.440] D supplements have been shown to
[35:43.960 -> 35:47.520] be really effective as well. Sleep is
[35:46.440 -> 35:50.400] something that you should really
[35:47.520 -> 35:51.920] prioritize during that time. But one
[35:50.400 -> 35:53.080] study that was really interesting and I
[35:51.920 -> 35:57.640] think this will be interesting for
[35:53.080 -> 36:00.480] people who are partners is that the
[35:57.640 -> 36:02.520] biggest predictor of mood changes is not
[36:00.480 -> 36:04.360] hormones when it comes to PMS, it's
[36:02.520 -> 36:06.880] social support and the relationships
[36:04.360 -> 36:05.040] that you're in.
[36:05.040 -> 36:11.840] So actually, if women who feel supported in their relationships are less likely to experience PMS
[36:11.840 -> 36:17.680] symptoms. So if your partner is, you know, going through that, just make sure she feels really
[36:17.680 -> 36:24.800] supported, maybe take the bins out and just offer to cook. And that will help her feel a bit more
[36:24.800 -> 36:28.800] supported and a bit more able to cope with these kind of swings and hormones.
[36:28.800 -> 36:34.160] So can you give us like some advice then on beyond the practical stuff that you
[36:34.160 -> 36:39.280] just said there about taking the bins and cooking the tea, what other elements
[36:39.280 -> 36:44.840] can we do to support women going through this based on this recent research that
[36:44.840 -> 36:49.560] you've been involved in Hazel? Having an open dialogue so feeling comfortable
[36:49.560 -> 36:53.320] enough to talk about it and I still think that talking about menstrual
[36:53.320 -> 36:59.160] health especially you know even me speaking to women can sometimes feel
[36:59.160 -> 37:04.280] very confronting for women so me speaking to a group of men can feel very
[37:04.280 -> 37:06.040] confronting and I think you know every relationship is different but some men confronting for women. So me speaking to a group of men can feel very
[37:04.200 -> 37:07.640] confronting and I think you know every
[37:06.040 -> 37:09.880] relationship is different but some men
[37:07.640 -> 37:11.560] just don't really want to know about
[37:09.880 -> 37:13.920] that and sometimes women don't want to
[37:11.560 -> 37:16.320] share but you can always just kind of
[37:13.920 -> 37:18.280] open up the dialogue by if you're
[37:16.320 -> 37:21.120] having a difficult time just let me know
[37:18.280 -> 37:23.520] and ask them what can I do to support
[37:21.120 -> 37:25.240] you during this time. That will be kind
[37:23.520 -> 37:27.040] of the best piece of advice. And when it comes to practical things
[37:27.040 -> 37:29.720] in that week before the period,
[37:29.720 -> 37:32.000] just really hone in on all those things
[37:32.000 -> 37:35.320] that those core fundamental pillars,
[37:35.320 -> 37:38.360] getting the right nutrition, avoiding alcohol,
[37:38.360 -> 37:41.880] because that can really, really influence anxiety
[37:41.880 -> 37:44.240] and menstrual symptoms around that time.
[37:44.240 -> 37:46.780] Optimizing
[37:44.900 -> 37:48.140] sleep in that part of the cycle, sleep
[37:46.780 -> 37:51.100] tends to be worse because our
[37:48.140 -> 37:53.380] temperature is slightly higher and movement
[37:51.100 -> 37:55.700] has been shown to help ease PMS symptoms
[37:53.380 -> 37:58.060] and symptoms of anxiety and
[37:55.700 -> 38:00.300] depression. So while women tend to not
[37:58.060 -> 38:02.740] feel like moving around that time,
[38:00.300 -> 38:04.540] encouraging gentle movement whether it's
[38:02.740 -> 38:06.340] yoga or going for walks or if they feel
[38:04.540 -> 38:08.960] up for it doing a strength session and that they would kind of be my primary
[38:08.960 -> 38:13.280] pieces of advice when it comes to that. Brilliant. And what about women who
[38:13.280 -> 38:16.560] suffer with quite a lot of pain around this time? Is there something
[38:16.560 -> 38:22.600] nutritionally that we should be looking to do at that point? Yeah, so there are,
[38:22.600 -> 38:29.120] there is good advice when it comes to PMS and the best thing is again following
[38:29.120 -> 38:34.040] a Mediterranean style diet which is very colorful, full of whole grains, oily fish, those kind
[38:34.040 -> 38:39.440] of foods because that's anti-inflammatory and can help dampen that inflammatory response
[38:39.440 -> 38:43.960] and menstruation in and of itself is an inflammatory response.
[38:43.960 -> 38:49.440] So we want to dampen that down and that will reduce cramping and pain around that time but
[38:49.440 -> 38:53.920] also like I mentioned including including magnesium supplements can be
[38:53.920 -> 39:00.720] helpful and calcium-rich foods or including calcium supplements. Vitamin D
[39:00.720 -> 39:04.640] is really important in the UK and Ireland we get no vitamin D during
[39:04.640 -> 39:06.720] autumn and winter so
[39:06.720 -> 39:11.520] definitely supplement with that daily and that is for men and women should be doing that anyway.
[39:12.240 -> 39:18.880] And other things like soya products, so soya foods are really interesting because they have a type of
[39:18.880 -> 39:28.840] plant chemical called phytoestrogens which basically translates to plant estrogen and they're not the same as estrogen but they mimic it in the body
[39:28.840 -> 39:34.320] in that they bond to the same receptors and research shows that
[39:34.320 -> 39:41.160] they may help ease PMS symptoms. So you can find soy in soy milk and soy
[39:41.160 -> 39:45.260] yogurts but also tofu and other products that use it like
[39:45.260 -> 39:50.040] tempeh and so that's just kind of some nutritional tips for including it there.
[39:50.040 -> 39:54.240] It's really interesting because women tend to report more cravings during that
[39:54.240 -> 39:59.260] time and what we see is also their metabolism so the amount of energy they
[39:59.260 -> 40:04.780] burn at rest increases as well so you will feel more hungry and the best thing
[40:04.780 -> 40:05.480] to do then is
[40:05.480 -> 40:09.620] similar to what we were talking about when it comes to focus and our energy
[40:09.620 -> 40:15.000] dips. Include lots of whole grains and fibrous foods and try not to rely on
[40:15.000 -> 40:19.000] caffeine and sugar to get you through. Is this advice for what you're describing
[40:19.000 -> 40:25.840] here Hazel, is it replicable for women going through the menopause? It's slightly different
[40:26.640 -> 40:32.480] and for in the book in the nutrition chapter I talk you through all the way from the menstrual
[40:32.480 -> 40:37.600] cycle to the menopause. So when it comes to the menopause because we lose estrogen,
[40:38.400 -> 40:43.200] estrogen is so important for brain health, heart health, bone health, it basically we have
[40:43.200 -> 40:51.680] receptors all over our body for estrogen and so if we lose that, we lose all the health promoting benefits of it and so after the
[40:51.680 -> 40:57.360] menopause we see this huge increase in heart disease, increase in osteoporosis, increase in
[40:57.360 -> 41:06.240] dementia and in order to kind of help reduce those risks, nutrition is absolutely key and so you
[41:06.240 -> 41:10.440] want to be focusing on foods that are heart healthy and foods that support
[41:10.440 -> 41:14.360] brain health and foods that support bone health but also there's some evidence
[41:14.360 -> 41:17.920] that you know not all women will experience really terrible menopausal
[41:17.920 -> 41:23.120] symptoms like hot flushes but for women who do there are some nutritional
[41:23.120 -> 41:25.800] strategies again including soy-based foods
[41:25.800 -> 41:32.180] because they mimic estrogen to a degree, not having spicy or fatty foods because that will
[41:32.180 -> 41:38.100] increase hot flashes, and just ensuring that you're having a really well-rounded Mediterranean-style
[41:38.100 -> 41:39.520] diet.
[41:39.520 -> 41:44.080] And that type of diet comes up time and time again, but regardless of whether you're a
[41:44.080 -> 41:46.600] man or a woman or whatever age group,
[41:46.600 -> 41:48.720] if you're focusing your diet around that,
[41:48.720 -> 41:50.680] you're 80% of the way there,
[41:50.680 -> 41:52.960] and then the rest of it's just tweaking.
[41:52.960 -> 41:55.360] And can I ask you from a male perspective as well?
[41:55.360 -> 41:58.080] I mean, we have a lot of men that listen to this podcast.
[41:58.080 -> 42:00.120] We have a lot of young men listening to this podcast,
[42:00.120 -> 42:01.360] and they probably think life's easy
[42:01.360 -> 42:02.480] because they can eat what they want.
[42:02.480 -> 42:04.880] They go to the gym once a week and the six pack is great
[42:04.880 -> 42:05.920] and the guns are looking nice.
[42:05.920 -> 42:10.320] And when you get to the age of myself and Damien, whatever we do,
[42:10.320 -> 42:13.840] it seems that, you know, getting rid of belly fat and things is, is a challenge.
[42:13.840 -> 42:18.560] So, amazing advice for women who are either approaching the menopause, going through the menopause.
[42:18.560 -> 42:23.320] What about as men like Damien and I hit their 40s?
[42:23.320 -> 42:26.560] What should we, as older older guys be looking to do?
[42:26.560 -> 42:29.760] Emma Long Yeah, well, with age, your metabolism will
[42:29.760 -> 42:36.640] slow down, unfortunately. And so that means that, you know, your energy needs might be a little bit
[42:36.640 -> 42:43.200] lower, so less calorie needs. But at that point in time, you want to start thinking about your
[42:43.200 -> 42:49.360] heart health, your brain health, your long termterm health and I feel like a lot of people think that that's something they need to
[42:49.360 -> 42:52.960] think about when they're 75 when really we should be thinking about it when we're 20.
[42:53.520 -> 42:59.680] In fact, I think over 50% of people or 60% of people over the age of 35 in the UK,
[43:00.640 -> 43:06.480] don't quote me on that stat but I'm pretty sure I'm right, have high blood
[43:04.480 -> 43:08.680] cholesterol levels and they don't know
[43:06.480 -> 43:10.320] it because you wouldn't have any
[43:08.680 -> 43:12.560] symptoms if you've got high cholesterol
[43:10.320 -> 43:14.760] levels but that is a huge risk factor
[43:12.560 -> 43:18.240] for heart disease and stroke and kind
[43:14.760 -> 43:20.200] of in the future. So my message is
[43:18.240 -> 43:21.960] regardless of whether in your 30s or
[43:20.200 -> 43:23.760] your 40s you need to be thinking about
[43:21.960 -> 43:25.320] kind of the foods that are going to support
[43:23.760 -> 43:27.080] your heart and your brain for
[43:24.920 -> 43:29.360] long-term health and it's not good
[43:27.080 -> 43:30.680] enough to just start when you got, you
[43:29.360 -> 43:32.320] know, you go to the doctor and they're like
[43:30.680 -> 43:35.120] your blood pressure is high, your
[43:32.320 -> 43:37.280] cholesterol is high because at that point it's
[43:35.120 -> 43:39.680] not too late but it's harder to reverse
[43:37.280 -> 43:42.880] but if you never get there then it's
[43:39.680 -> 43:44.160] never going to be an issue and so what's
[43:42.880 -> 43:46.360] good for your heart is good for your
[43:44.160 -> 43:46.360] brain and again that's going to be an issue and so what's good for your heart is good for your brain
[43:44.120 -> 43:48.640] and again that's going to be your
[43:46.360 -> 43:50.600] really colorful fruits and vegetables, your
[43:48.640 -> 43:54.040] whole grains, your lean sources of
[43:50.600 -> 43:55.880] protein, your olive oil. I think for a
[43:54.040 -> 43:59.200] lot of active men who go to the gym
[43:55.880 -> 44:02.040] their priority are their macronutrients.
[43:59.200 -> 44:04.440] So getting enough protein, having kind of
[44:02.040 -> 44:05.800] X amount of carbs and getting small
[44:04.440 -> 44:05.200] amounts of fat.
[44:05.200 -> 44:07.440] And they're never thinking about their micronutrients.
[44:07.440 -> 44:10.160] They're not thinking about their vitamins and minerals.
[44:10.160 -> 44:13.160] They're not probably not hitting their five a day.
[44:13.160 -> 44:15.960] And so I would start thinking about that.
[44:15.960 -> 44:19.000] I would start getting more colorful fruits and vegetables into your diet, get more
[44:19.000 -> 44:20.960] plant based foods in there.
[44:20.960 -> 44:25.360] Think about your foods beyond protein, because protein is important, but so is everything else.
[44:25.360 -> 44:31.080] You see I'm slipping into this. So a good example, I'll tell you about today, right? I've not eaten
[44:31.080 -> 44:34.880] yet today because I don't really, I've never really liked breakfast, but I've been to the
[44:34.880 -> 44:41.120] gym and I've done a weight session and I've had a protein shake and my plan after this is a ham
[44:41.120 -> 44:47.920] and cheese omelette and then I will probably have dinner with the kids maybe some like I'll try and eat vegetables and whole wheat pasta and
[44:47.920 -> 44:52.120] stuff this evening but I until then you know the only real thing that's past my
[44:52.120 -> 44:57.640] lips is water coffee and some eggs and a protein shake. What do you think when I
[44:57.640 -> 45:02.280] say that? I think that it's very unlikely that you're gonna get five portions of
[45:02.280 -> 45:06.960] fruit and veg in your dinner and also we need to think about what you're gonna get five portions of
[45:02.280 -> 45:08.600] fruit and veg in your dinner and also we
[45:06.960 -> 45:10.920] need to think about what you're
[45:08.600 -> 45:12.240] getting across the day and not just in
[45:10.920 -> 45:15.480] your kind of your main meal in the
[45:12.240 -> 45:18.600] nighttime. So you could make really
[45:15.480 -> 45:21.000] simple tweaks if you really don't want
[45:18.600 -> 45:23.040] to consume food in the morning you could
[45:21.000 -> 45:24.880] add a greens shake like a greens powder
[45:23.040 -> 45:27.080] like athletic greens powder like athletic
[45:24.080 -> 45:29.360] greens or something similar. I am always
[45:27.080 -> 45:31.200] food first and supplement second but if
[45:29.360 -> 45:32.640] sometimes I'm working with people who
[45:31.200 -> 45:35.800] are just adamant I'm not going to eat in
[45:32.640 -> 45:37.880] the morning and so we have to sometimes
[45:35.800 -> 45:40.600] lean into convenience like this kind of
[45:37.880 -> 45:42.600] example but what you could do instead is
[45:40.600 -> 45:44.320] also when you're making your protein
[45:42.600 -> 45:46.000] shake you could just whack it into a
[45:44.320 -> 45:47.920] NutriBullet with a handful of spinach and some frozen berries and
[45:47.920 -> 45:51.680] that's not really adding in like a huge amount of food so you're not gonna feel
[45:51.680 -> 45:55.960] full or really satiated but you're gonna get in at least two portions of fruit
[45:55.960 -> 46:02.120] and veg and more fiber. What does that do for us the fruit and veg? So fruit and veg is
[46:02.120 -> 46:05.600] we know that beyond five portions of fruit and veg today
[46:05.600 -> 46:11.720] has been linked to longer longevity and actually a recent study, well about 2018 came out to
[46:11.720 -> 46:17.200] say actually 10 portions is what we should be aiming for a day. 10. 10. That's just not
[46:17.200 -> 46:23.720] practical for most people unless you're vegan and so my advice is you know 5 plus if you
[46:23.720 -> 46:26.600] can but what's more important is that you're getting a variety of different fruits and and so my advice is you know five plus
[46:23.240 -> 46:28.080] if you can but what's more important is
[46:26.600 -> 46:29.720] that you're getting a variety of
[46:28.080 -> 46:31.240] different fruits and vegetables because
[46:29.720 -> 46:32.480] all the different colors, all the
[46:31.240 -> 46:34.440] different types of fruits and veg
[46:32.480 -> 46:36.440] and all the different plant-based foods
[46:34.440 -> 46:37.800] include a different spectrum of
[46:36.440 -> 46:39.120] nutrients and that's where we get our
[46:37.800 -> 46:41.280] antioxidants because you're not
[46:39.120 -> 46:44.000] getting them from your protein
[46:41.280 -> 46:47.040] sources, you're getting your colorful
[46:44.000 -> 46:46.160] kind of water-based
[46:46.160 -> 46:51.040] vitamins, you're getting your vitamins and minerals from those fruits and
[46:51.040 -> 46:54.940] vegetables. They're also a great source of fiber and what we're starting to
[46:54.940 -> 46:59.840] learn now is we know already that in the UK we consume maybe about half of the
[46:59.840 -> 47:11.040] amount of fiber we should and I think people when they think about fiber I think it's just for having regular bowel motions and it does that but that's not the only
[47:11.040 -> 47:15.200] thing it does it really helps support our gut microbiome so all those gut bugs
[47:15.200 -> 47:19.800] that we have which not only supports our gut health that has far-reaching effects
[47:19.800 -> 47:23.640] to our brain health, our immune system, our heart health and so it's in your best
[47:23.640 -> 47:26.520] interest to be getting enough fiber
[47:26.520 -> 47:28.840] and enough colorful fruits and veg into your diet.
[47:29.440 -> 47:32.200] But going back to your kind of daily example meal,
[47:32.720 -> 47:35.560] if it's convenient for you to have a ham and cheese omelette,
[47:35.560 -> 47:38.640] I still think that's like a healthy option.
[47:39.200 -> 47:41.760] But what I would say is, can you add a side of greens?
[47:41.760 -> 47:43.800] Could you add could you fold in some spinach?
[47:43.800 -> 47:46.360] Could you add some tender stem broccoli on the side
[47:46.360 -> 47:48.080] or slices of tomatoes?
[47:48.080 -> 47:50.120] You can, you can do it.
[47:50.120 -> 47:51.520] It's happening now.
[47:51.520 -> 47:53.600] I think always just look down at your plate and be like,
[47:53.600 -> 47:55.720] do I have any fruit and veg on my plate?
[47:55.720 -> 47:57.480] And if you don't, then go find some.
[47:57.480 -> 47:59.360] And like, sometimes it doesn't, you know,
[47:59.360 -> 48:00.440] it doesn't have to make sense.
[48:00.440 -> 48:02.600] Yesterday, my boyfriend was laughing at me,
[48:02.600 -> 48:04.720] but I had scrambled eggs and a bagel.
[48:04.720 -> 48:08.080] And then I had watermelon on my plate and he thought that was extremely weird
[48:08.080 -> 48:13.040] but I knew I had no veg and I wanted to get in a some fruit and veg because I
[48:13.040 -> 48:16.760] wasn't I was never gonna hit what I needed across the day. One of our rules
[48:16.760 -> 48:21.280] in our house is um is multi-colored plates of food is there a truth in the
[48:21.280 -> 48:25.120] fact that all the colors all the vitamins and minerals?
[48:31.560 -> 48:38.960] Yeah. So, I mean, you can still hit all the different fruits and vegetables or different colours. And it's not to say that that will make your diet optimal, but it's a good way to start because all those different colours
[48:39.520 -> 48:46.600] are there because of the different antioxidants that are in them, the different types of
[48:43.600 -> 48:48.920] plant chemicals and you know we know that
[48:46.600 -> 48:50.760] really like dark colored like fruits
[48:48.920 -> 48:54.360] and vegetables like aubergines and
[48:50.760 -> 48:55.600] blueberries and blackberries are really
[48:54.360 -> 48:59.360] good for your brain health for
[48:55.600 -> 49:00.960] example. Leafy greens as well and kind
[48:59.360 -> 49:02.520] of green colored foods tend to be rich
[49:00.960 -> 49:03.840] in vitamin K which is also really
[49:02.520 -> 49:05.720] important for your brain health but
[49:03.840 -> 49:07.120] also your bone health
[49:04.960 -> 49:08.960] and so all these different colored
[49:07.120 -> 49:10.880] fruits and veg have their own kind of
[49:08.960 -> 49:12.800] specific properties that they help
[49:10.880 -> 49:14.080] benefit us you know like we say eat
[49:12.800 -> 49:15.680] carrots for your eyes
[49:14.080 -> 49:17.120] it's not because of carrots because of
[49:15.680 -> 49:19.440] the different nutrients in it but you can
[49:17.120 -> 49:22.400] find that in butternut squash as well
[49:19.440 -> 49:23.920] so think about variety and if you're the
[49:22.400 -> 49:26.720] type of person that's consistently
[49:23.920 -> 49:29.160] having the same vegetables each day, next week pick up a new vegetable when you go
[49:29.160 -> 49:32.660] to the supermarket, even if it's just one new vegetable. If you don't know how to
[49:32.660 -> 49:36.360] cook it, go on to YouTube and I'm sure there'll be some kind of video to show
[49:36.360 -> 49:41.040] you. Hazel, Jake and I recently met a guy who's got a book out next year around
[49:41.040 -> 49:48.560] the dangers of processed food and he used this great line where he said that ymlaen ymlaen ym mhobl ffyrdd o ddinas i'r ddinas. Ac fe wnaeth e ddefnyddio'r dda o'r rhan lle dweud ein bod ni i gyd yn byw yn y swmp,
[49:48.560 -> 49:52.000] o ran ddinas a'r dylunio a'r dyluniad sy'n ei wneud i ni,
[49:52.000 -> 49:56.080] ac fe wnaethom yn aml yn ceisio ddod o hyd i
[49:56.080 -> 49:58.960] gysylltiadau cyflym i fynd allan allan o'r swmp. Ac rwy'n
[49:58.960 -> 50:07.520] ddiddorol o gofyn i chi rai o'r ffyrdd o'r ffyrdd o'r ffyrdd o'r ffyrdd o'r ffyrdd o'r ffyrdd o'r ffyrdd o'r ffyrdd o'r ffyrdd o'r ffyrdd o'r ffyrdd o'r ffyrdd o'r ffyrdd o'r ffyrdd o'r ffyrdd o'r ffyrdd o'r ffyrdd o'r ffyrdd o'r ffyrdd o'r ffyrdd o'r ffyrdd o'r ffyrdd o'r ffyrdd o'r ffyrdd o'r ffyrdd o'r ffyrdd o'r ffyrdd o'r ffyrdd o'r ffyrdd o'r ffyrdd o'r ffyrdd o'r ffyrdd o'r ffyrdd o'r ffyrdd o'r ffyrdd o'r ffyrdd o'r ffyrdd o'r ffyrdd o'r ffyrdd o'r f asking you some of like the kind of hacks that have crept into popular
[50:04.720 -> 50:09.440] culture and get your view on them. So can
[50:07.520 -> 50:11.960] I ask you around like the advice that
[50:09.440 -> 50:15.000] people have around drinking eight glasses
[50:11.960 -> 50:17.240] of water a day to be helpful, what's your
[50:15.000 -> 50:19.480] view on that? Is that a fact or is it a
[50:17.240 -> 50:22.520] myth? It's really funny because we've
[50:19.480 -> 50:24.920] all heard this recommendation and even
[50:22.520 -> 50:27.120] if you read like health pamphlets or like
[50:24.920 -> 50:25.280] doctor pamphlets it will say you drink recommendation and even if you read
[50:22.960 -> 50:27.480] like health pamphlets or like doctor
[50:25.280 -> 50:29.440] pamphlets it will say eat drink a glass
[50:27.480 -> 50:31.480] of water a day but it's there's no
[50:29.440 -> 50:33.400] evidence to say that that's optimal like
[50:31.480 -> 50:35.320] there's it's not based on any research
[50:33.400 -> 50:37.720] studies it's just a random
[50:35.320 -> 50:39.520] recommendation. It's not a bad
[50:37.720 -> 50:41.760] recommendation because I think for most
[50:39.520 -> 50:43.520] people that's about enough but for some
[50:41.760 -> 50:45.440] people it's not enough and for some
[50:43.520 -> 50:45.840] people it could be too much like for very small some people it's not enough and for some people it
[50:43.920 -> 50:48.000] could be too much like for very small
[50:45.840 -> 50:51.520] people because it's based on our body weight
[50:48.000 -> 50:53.440] in terms of our hydration needs.
[50:51.520 -> 50:55.520] But practically speaking we're not all
[50:53.440 -> 50:58.320] weighing ourselves and figuring out how much
[50:55.520 -> 51:00.720] water we need per day so I would say if
[50:58.320 -> 51:03.280] you can aim for that that's a kind of a
[51:00.720 -> 51:06.560] good aim but six to eight is probably a
[51:03.280 -> 51:07.120] good kind of middle good aim but six to eight is probably a good kind of middle-of-the-road figure and also
[51:07.120 -> 51:12.560] things like coffee and tea although not optimal also contribute towards your fluid intake.
[51:12.560 -> 51:16.240] Great so another one then what about avoiding sugars completely?
[51:16.240 -> 51:20.960] Yeah I'm not a big believer in this I think if you restrict anything from your diet
[51:20.960 -> 51:27.520] that is the biggest indicator of someone binging and then you fall
[51:24.680 -> 51:29.440] into that binge restrict cycle. Also
[51:27.520 -> 51:31.520] there's, well I said earlier in the
[51:29.440 -> 51:33.240] podcast, we should in general try to
[51:31.520 -> 51:35.120] reduce the amount of free sugars in our
[51:33.240 -> 51:37.520] diet. When I say free sugars, I mean
[51:35.120 -> 51:39.200] sugars that are added to the food by
[51:37.520 -> 51:42.160] the cook or the consumer. So that would
[51:39.200 -> 51:43.920] be things like cakes or jams and a
[51:42.160 -> 51:46.040] table sugar and things like that. It
[51:43.920 -> 51:50.200] doesn't include sugars in milk or fruit. So free sugars we should produce because we eat lots of it.
[51:50.200 -> 51:53.720] But there's no evidence to say that a small amount of it is going to be
[51:53.720 -> 51:57.560] detrimental to your health and if a small amount of it is going to add
[51:57.560 -> 52:01.560] pleasure and satisfaction and allow you to have a balanced diet, then I think
[52:01.560 -> 52:04.960] it's a healthier approach than cutting it out completely. It's also almost
[52:04.960 -> 52:05.760] impossible to avoid sugar. And then the last myth I'm interested in is, diet, then I think it's a healthier approach than cutting it out
[52:03.360 -> 52:08.000] completely. It's also almost impossible to
[52:05.760 -> 52:11.240] avoid sugar. And then the last myth I'm
[52:08.000 -> 52:13.480] interested in is, fact or fiction, is
[52:11.240 -> 52:17.120] intermittent fasting will help me lose
[52:13.480 -> 52:19.800] weight. No, that's just a myth. While you
[52:17.120 -> 52:22.400] can lose weight whilst doing fasting, it's
[52:19.800 -> 52:25.640] basically down to a calorie deficit and
[52:22.400 -> 52:25.500] yeah, there's no research to say
[52:25.500 -> 52:28.000] that it's any better than a standard diet
[52:28.000 -> 52:30.300] where you eat and don't fast
[52:30.300 -> 52:33.140] and still have the same amount of calories.
[52:33.140 -> 52:35.220] So when we compare them like for like,
[52:35.220 -> 52:37.820] there's no difference in terms of weight loss.
[52:37.820 -> 52:39.220] Can I just ask you about that quickly?
[52:39.220 -> 52:43.660] Cause I used an app for a while about fasting
[52:43.660 -> 52:45.520] and it used to show me the different stages
[52:45.520 -> 52:47.160] my body's going into as I wasn't eating.
[52:47.160 -> 52:50.880] And at one point I managed to do a 24 hour fast.
[52:51.720 -> 52:54.280] And I know they can be quite common or quite popular anyway.
[52:54.280 -> 52:55.920] A, would you ever recommend that for people?
[52:55.920 -> 52:57.360] Or kind of what they call a water fast
[52:57.360 -> 52:58.800] where they drink but don't eat.
[52:58.800 -> 53:00.560] But also the app was telling me things
[53:00.560 -> 53:03.560] that my body was doing, like it spoke about atrophy, right?
[53:03.560 -> 53:09.920] Where it said you're now actively burning fat cells in your body. Like, was that all just nonsense? Because
[53:09.920 -> 53:13.400] I think we have to be very careful on this subject, don't we? You know, I have a nine-year-old
[53:13.400 -> 53:16.720] daughter who already looks in the mirror and talks about her weight and things and, you
[53:16.720 -> 53:19.760] know, I want to be really careful the way we talk about this.
[53:19.760 -> 53:28.200] Yeah, I think intermittent fasting, especially beyond 12 hours or beyond 15 hours, I'll just
[53:28.200 -> 53:33.280] be a bit more flexible with it, can be actually quite detrimental for people.
[53:33.280 -> 53:37.560] I definitely don't recommend water fasts and I know that some people do them up to five
[53:37.560 -> 53:40.180] days, which can be really dangerous.
[53:40.180 -> 53:44.440] The reasons I don't recommend it is because it reduces your likelihood of getting enough
[53:44.440 -> 53:48.960] nutrients and calories in the day. It does increase based on the research your risk of
[53:48.960 -> 53:55.680] disordered eating and a poor relationship with food. And also for especially women,
[53:55.680 -> 54:00.880] it can disrupt your hormones so it can disrupt your menstrual cycles. It can do the same to men
[54:00.880 -> 54:06.240] so it can affect your testosterone levels if you're
[54:03.840 -> 54:09.120] doing long periods of fasting because we
[54:06.240 -> 54:11.040] need enough energy available to do all
[54:09.120 -> 54:12.840] of the processes in our body not just
[54:11.040 -> 54:16.320] breathing and our heart pumping but
[54:12.840 -> 54:19.640] also our hormones and reproducing and so
[54:16.320 -> 54:21.760] I don't think the evidence is there to
[54:19.640 -> 54:23.920] say extended fasts are beneficial for
[54:21.760 -> 54:26.920] human health. Most of the studies are
[54:23.920 -> 54:25.460] done on mice. We know that some there's fasts are beneficial for human health.
[54:22.280 -> 54:27.920] Most of the studies are done on mice. We
[54:25.460 -> 54:30.440] know that some, there's like fasting
[54:27.920 -> 54:32.120] coming out again, when I say fasting I'm
[54:30.440 -> 54:34.280] talking more about time-restricted
[54:32.120 -> 54:37.120] feeding in this context, which
[54:34.280 -> 54:39.880] means having smaller eating windows
[54:37.120 -> 54:41.800] around your sleeping patterns. That
[54:39.880 -> 54:44.600] area of research is quite interesting
[54:41.800 -> 54:46.480] but it's not extreme, it's fasting for
[54:44.600 -> 54:46.480] 12 to 15 hours it's fasting for
[54:44.600 -> 54:49.440] 12 to 15 hours not fasting for
[54:46.480 -> 54:53.400] 24 to 5 days. It's something that I
[54:49.440 -> 54:54.880] don't ever recommend and even when it
[54:53.400 -> 54:56.120] comes to fasted training in the
[54:54.880 -> 54:58.280] morning I know that that's really
[54:56.120 -> 54:59.720] popular amongst people, there's no
[54:58.280 -> 55:01.280] benefits to say it's going to enhance
[54:59.720 -> 55:03.920] performance and actually it can be
[55:01.280 -> 55:06.000] detrimental to performance. I'm always
[55:03.920 -> 55:06.300] asked about fasting and context matters and so it depends be detrimental to performance. I'm always asked about fasting and context matters.
[55:06.300 -> 55:08.980] And so it depends what people are doing it for.
[55:08.980 -> 55:10.540] And I'm not completely against it,
[55:10.540 -> 55:13.780] but I'm not for it for everyone.
[55:14.760 -> 55:16.940] So before we hit our quick fire questions
[55:16.940 -> 55:19.820] to wrap up what's been a fascinating conversation
[55:19.820 -> 55:22.000] with all those great bits of advice
[55:22.000 -> 55:24.380] about things that we shouldn't be doing,
[55:25.520 -> 55:28.760] how would you like to leave it with people for what we should do, you know, in terms
[55:28.760 -> 55:33.880] of balance and just the sort of sensible decisions, how you'd like people to view
[55:33.880 -> 55:42.240] their day through a nutritional lens? I would say, for me it's about focusing on
[55:42.240 -> 55:47.920] getting your three balanced meals per day and I think that's really unsexy advice because it's what we've been told
[55:47.920 -> 55:52.200] from when we were in school, but actually that's the biggest predictor of being
[55:52.200 -> 55:57.800] able to get the nutrients that you have and enough calories and not over consuming
[55:57.800 -> 56:00.120] or binging in the nighttime by skipping meals.
[56:00.560 -> 56:03.800] I think if you're the type of person who doesn't like to have breakfast, that's
[56:03.800 -> 56:05.920] fine, but just make sure that you're getting type of person who doesn't like to have breakfast that's
[56:03.720 -> 56:08.280] fine but just make sure that you're
[56:05.920 -> 56:11.440] getting your two well-rounded meals
[56:08.280 -> 56:12.920] and maybe another snack in the day. The
[56:11.440 -> 56:15.200] other thing which I kind of banged on
[56:12.920 -> 56:17.080] around the fiber conversation is
[56:15.200 -> 56:18.840] increase the amount of plant-based
[56:17.080 -> 56:20.520] foods in your diet not just fruits and
[56:18.840 -> 56:22.480] vegetables but plant-based foods so
[56:20.520 -> 56:25.200] that's anything from like whole grain
[56:22.480 -> 56:27.680] cereals, breads and pastas,
[56:24.160 -> 56:29.600] beans and pulses because they all
[56:27.680 -> 56:32.560] have, they're really rich in fiber, they
[56:29.600 -> 56:35.000] also are rich in antioxidants and we
[56:32.560 -> 56:37.640] know that people who consume up to 30
[56:35.000 -> 56:40.680] different plant-based foods per week have
[56:37.640 -> 56:43.000] the best gut microbiomes and have the
[56:40.680 -> 56:45.120] healthiest outcomes and so that may
[56:43.000 -> 56:46.720] sound like a huge amount like I'll
[56:44.800 -> 56:48.760] never get to 30 in a week but it also
[56:46.720 -> 56:51.680] includes things like herbs and spices,
[56:48.760 -> 56:53.080] tinned tomatoes, things that you're doing
[56:51.680 -> 56:55.520] anyway that you're probably not aware of
[56:53.080 -> 56:57.080] but it can be a good kind of
[56:55.520 -> 56:58.520] challenge to start ticking them off
[56:57.080 -> 57:00.600] and seeing how you're getting on in a
[56:58.520 -> 57:03.720] week and maybe doing a little audit and
[57:00.600 -> 57:05.680] then improving on that. And my third one
[57:03.720 -> 57:05.160] would be although I did say
[57:05.160 -> 57:09.800] that you know a lot of gym based people focus on just getting enough protein,
[57:09.800 -> 57:14.640] most everyday people kind of gen pop don't get enough protein or they don't
[57:14.640 -> 57:18.600] prioritize that at regular intervals across the day, they'll just kind of have
[57:18.600 -> 57:23.440] it at a big you know in a big meal in the nighttime. So try to have regular
[57:23.440 -> 57:28.640] boluses of protein throughout the day, lean sources and the reason that's important is not just for
[57:28.640 -> 57:33.360] kind of building strong muscles, it's also really important for our bones. 50%
[57:33.360 -> 57:38.040] of our bones are made of protein but also our immune health and our hormonal
[57:38.040 -> 57:41.920] health as well. So make sure you're getting your protein in and that would
[57:41.920 -> 57:48.800] be kind of my three top tips. I love that, I love the idea of almost gamifying and coming up with a trying to hit a target
[57:48.800 -> 57:54.160] because that appeals to me. Yeah, yeah and I've definitely been guilty in the
[57:54.160 -> 57:59.480] beginning to try to think of the most exciting things to do and as I've gone
[57:59.480 -> 58:04.920] along I've just simplified, simplified, reduced and also thinking about what's
[58:04.920 -> 58:05.280] the most practical thing and it's always those low-hanging fruit, it's never the just simplified, simplified, reduced and
[58:02.480 -> 58:07.360] also thinking about what's the most
[58:05.280 -> 58:09.240] practical thing and it's always those
[58:07.360 -> 58:11.880] low-hanging fruit, it's never the
[58:09.240 -> 58:14.280] supplements or the kind of quick fixes,
[58:11.880 -> 58:15.840] that's never going to work. And
[58:14.280 -> 58:17.840] sometimes there's things that can be the
[58:15.840 -> 58:19.360] cherry on top of the cake but if we can
[58:17.840 -> 58:22.480] get the cake right then we're doing
[58:19.360 -> 58:25.200] quite well. I love it, I feel like going
[58:22.480 -> 58:45.580] back to your initial answer about the origins of this drive to go and explore this area and the sad story about your father. I just think it's really quite moving to hear this, like, this really practical advice, you know, as a father myself, it's, yeah, it's really powerful. So thank you. Thank you for sharing it and making it so so clear and and candid for us
[58:45.580 -> 58:49.400] And we always finish our conversations with a few quick-fire questions
[58:49.500 -> 58:55.700] The first of which and you can take this either from a nutritional perspective or just from a life perspective the three
[58:56.900 -> 59:02.600] Non-negotiables that you and the people around you need to buy into um three non-negotiables
[59:04.240 -> 59:09.520] Phone free hour in the morning, which I've adopted and
[59:09.520 -> 59:15.440] lost and readopted, that's really important for me, for my mental health. Daily movement,
[59:15.440 -> 59:19.840] and when I say movement I don't just mean structured exercise, it can be any form of
[59:19.840 -> 59:26.960] movement, so dancing or going for a walk or playing golf or tennis, anything. And the
[59:26.960 -> 59:32.680] third non-negotiable is sleep. And I guess I've not included nutrition in that, but for
[59:32.680 -> 59:39.000] me sleep is probably the lowest hanging fruit that has the biggest impact on how I feel.
[59:39.000 -> 59:44.980] I know that if I can consistently get seven to eight hours of sleep, then I'm always doing
[59:44.980 -> 59:47.880] my body a service and I'm doing my future health a service
[59:48.240 -> 59:53.400] If there was one piece of advice that you could give to a teenage hazel just starting out. What would that be?
[59:53.400 -> 59:55.960] I think when it comes to
[59:56.720 -> 59:58.720] your health
[59:58.720 -> 01:00:01.960] It's very easy, especially if you are a girl
[01:00:02.720 -> 01:00:04.960] To think that you need to make yourself smaller
[01:00:05.360 -> 01:00:10.720] especially if you are a girl, to think that you need to make yourself smaller. But that's not true and you should focus on fueling yourself for all the things
[01:00:10.720 -> 01:00:18.520] that you love and being able to kind of go to school, go to studies, go out and
[01:00:18.520 -> 01:00:22.520] enjoy yourself. That will be the message I'd tell my my younger self.
[01:00:22.520 -> 01:00:25.640] Lovely. What is your biggest strength?
[01:00:25.640 -> 01:00:27.480] What is your greatest weakness?
[01:00:27.480 -> 01:00:30.840] Biggest strength is I'm very driven and very motivated.
[01:00:30.840 -> 01:00:38.320] So if I get an idea in my head, I will absolutely follow it through to the end, even to my detriment.
[01:00:38.320 -> 01:00:46.480] I think my biggest weakness is I am my biggest critic and I often struggle with doubt and imposter syndrome
[01:00:46.480 -> 01:00:50.880] and sometimes need to give myself a bit of a shake and a talking to. We recently
[01:00:50.880 -> 01:00:53.720] interviewed a guest that had a great line that he said, how you do anything is
[01:00:53.720 -> 01:00:57.360] how you do everything. What was the one thing that you do that would give us a
[01:00:57.360 -> 01:01:06.720] clue into the person you are? I think my my kind of mantra around daily
[01:01:03.040 -> 01:01:09.440] movement and that gives a good idea of
[01:01:06.720 -> 01:01:12.800] how I kind of approach health in my
[01:01:09.440 -> 01:01:15.280] life because I feel like it's something
[01:01:12.800 -> 01:01:17.280] that is massively underestimated when it
[01:01:15.280 -> 01:01:19.520] comes to our mental health and for me
[01:01:17.280 -> 01:01:20.480] I was diagnosed with anxiety early in
[01:01:19.520 -> 01:01:22.000] my 20s
[01:01:20.480 -> 01:01:24.160] and it's one of the things that I feel
[01:01:22.000 -> 01:01:26.400] like if I do it I'm ticking off
[01:01:24.160 -> 01:01:29.280] something on my list for my health and it makes me feel like I'm better able to kind of
[01:01:29.560 -> 01:01:35.280] Tackle challenges. I feel more productive. I feel more capable. And finally, this is the kind of last message
[01:01:35.280 -> 01:01:38.120] I guess for the for the people that are listening to this your one
[01:01:38.760 -> 01:01:41.720] Golden rule for them to live a high-performance life
[01:01:42.040 -> 01:01:47.080] One golden rule is don't skimp on sleep. When it comes to high pressure deadlines,
[01:01:47.080 -> 01:01:50.240] it's very easy to think that we need to not sleep
[01:01:50.240 -> 01:01:55.240] and work harder when actually most of the kind of things,
[01:01:55.760 -> 01:01:58.040] our thoughts and our memories are consolidated
[01:01:58.040 -> 01:01:58.960] when we sleep.
[01:01:58.960 -> 01:02:01.000] So you're only gonna remember those things
[01:02:01.000 -> 01:02:02.360] if you're getting adequate sleep
[01:02:02.360 -> 01:02:04.040] and you're only gonna perform at your best
[01:02:04.040 -> 01:02:04.880] if you're sleeping.
[01:02:04.880 -> 01:02:08.400] So just work hard hard but sleep harder.
[01:02:08.400 -> 01:02:11.640] Toby Thank Hazel, that's been a real privilege, thank you, I've loved that.
[01:02:11.640 -> 01:02:14.240] Hazel Thank you.
[01:02:15.880 -> 01:02:21.440] Damian. Jake. Let's do a wrap-up of that episode slightly differently, okay. What
[01:02:21.440 -> 01:02:25.120] will you do
[01:02:22.320 -> 01:02:27.800] differently going forwards after hearing
[01:02:25.120 -> 01:02:29.720] Hazel talk? Well, that question I asked
[01:02:27.800 -> 01:02:32.640] her around being in the swamp when we
[01:02:29.720 -> 01:02:34.640] recently met the author a few weeks ago
[01:02:32.640 -> 01:02:36.880] who used that phrase, it really sort of
[01:02:34.640 -> 01:02:39.240] made me become a lot more self-aware of
[01:02:36.880 -> 01:02:41.680] like processed food around us and how we
[01:02:39.240 -> 01:02:43.520] do it. I think anything on the back of
[01:02:41.680 -> 01:02:46.400] this, it needs to be quite simple, isn't it? So
[01:02:43.520 -> 01:02:48.040] I think just that sleep back of this, it needs to be quite simple, doesn't it? So I think just that sleep hygiene will be a lot more focused on it.
[01:02:48.040 -> 01:02:52.360] You know, I've got back into the habit of having my phone by the bed at night and things like that.
[01:02:52.360 -> 01:02:57.000] And I'm going to just take that out and start focusing on trying to get a better quality eight hours.
[01:02:57.480 -> 01:02:58.440] What will you do?
[01:02:58.440 -> 01:03:03.000] Well, I actually, I've just recently started using the alarm on my whoop band, right?
[01:03:03.000 -> 01:03:09.680] So it just gives you, it buzzes on your wrist wrist which is a much nicer way of waking up then ring in your ears at you
[01:03:09.680 -> 01:03:12.440] know six o'clock in the morning so that's that's something that I've
[01:03:12.440 -> 01:03:15.840] changed just recently taking the phone out the room I think for me is this
[01:03:15.840 -> 01:03:20.760] understanding that we're kind of we have this desire to overcomplicate things
[01:03:20.760 -> 01:03:24.520] which then makes us think that we've really thought deeply about it therefore
[01:03:24.520 -> 01:03:27.080] we must be doing the right thing do Do you know what I mean? Whereas actually
[01:03:27.080 -> 01:03:32.520] the simplest stuff like, you know, eating three balanced meals a day and eating as much
[01:03:32.520 -> 01:03:37.680] fruit and veg as you can, drinking lots of water and going to bed at a decent time is
[01:03:37.680 -> 01:03:42.640] a, is the best advice really. And I think that what we have to do is sort of take a
[01:03:42.640 -> 01:03:45.920] look at, you know, we've spoken with Ryan Holiday on this podcast, right?
[01:03:45.920 -> 01:03:47.880] The discipline is destiny.
[01:03:47.880 -> 01:03:52.600] And I think that's the key thing from my perspective is that having the discipline to eat well,
[01:03:52.600 -> 01:03:56.880] having the discipline to go to bed on time, loving yourself enough to not just go and
[01:03:56.880 -> 01:03:58.800] eat some crap and actually cook a proper meal.
[01:03:58.800 -> 01:04:03.200] You remember when Johnny Wilkinson told us that, you know, what he eats is the single
[01:04:03.200 -> 01:04:07.040] most important thing in his life because he says your body is constantly regenerating. It's not your
[01:04:07.040 -> 01:04:11.960] hair or your skin or your eyes that you're born with. It's all new. It's all
[01:04:11.960 -> 01:04:15.520] regenerated during your life. So if you're eating crap all the time, you're
[01:04:15.520 -> 01:04:20.600] regenerating your whole body from processed foods and from nonsense and
[01:04:20.600 -> 01:04:23.080] from stuff that shouldn't be in your body. And I think that's a really good
[01:04:23.080 -> 01:04:28.620] way of looking at it. It's like, do I want my body to be made up of that thing? That's on my plate right now. No
[01:04:28.780 -> 01:04:33.300] well again, I think what I found reassuring on this was well a
[01:04:33.740 -> 01:04:39.240] lot of hazel's advice related to what Salih and Mahmood Ahmed had told us when we met her and I
[01:04:39.680 -> 01:04:46.000] Came home and told that phrase my wife at the time what Salih had said about like whatever you present should be like a hug ac roeddwn i'n dod i'r home a'i ddweud y ffras oedd fy niferoedd ar y pryd yr hyn sydd wedi cael ei ddweud o Salira yw'r hyn y byddwch chi'n cynhwysio'n ddod yn dda
[01:04:46.000 -> 01:04:48.000] ar y plâd,
[01:04:48.000 -> 01:04:50.000] y byddai'n rhywbeth sy'n
[01:04:50.000 -> 01:04:52.000] yn ymddangos sut rydych chi'n teimlo am eich teulu,
[01:04:52.000 -> 01:04:54.000] fel y dweud eich bod yn rhaid i'w fod yn iechyd ac yn gwych.
[01:04:54.000 -> 01:04:56.000] Rwy'n credu yr hyn sy'n dweud Hazel
[01:04:56.000 -> 01:04:58.000] oedd yn unigol yn cydnabod hynny.
[01:04:58.000 -> 01:05:00.000] Doedd, ddim yn dweud unrhyw beth,
[01:05:00.000 -> 01:05:02.000] ond gwneud yn siŵr bod
[01:05:02.000 -> 01:05:04.000] yna ffyrdd o ffyrdd
[01:05:04.000 -> 01:05:07.240] a'r coed ar y plâd yn hytrach na dim ond yn golygu unrhyw ffordd But make sure that there's variety and it's the colors on the plate rather than just eating a particular type of food
[01:05:07.560 -> 01:05:13.220] Is really important. So I think a lot of this stuff, you know, like even when she said there about the three meals a day
[01:05:13.420 -> 01:05:15.420] there's no fads, there's no sort of
[01:05:16.220 -> 01:05:18.820] catchy name to this sort of stuff, you know, like a
[01:05:19.520 -> 01:05:24.460] Like certain types of diet sometimes go down the route of having a name and a gimmick to it
[01:05:24.460 -> 01:05:26.280] It was all common sense, wasn't it?
[01:05:26.280 -> 01:05:30.560] Yeah, you're totally right. And that's where, that's where we should leave this with common
[01:05:30.560 -> 01:05:34.680] sense I think, just making sure that we love ourselves enough to, to put the food in our
[01:05:34.680 -> 01:05:39.240] body that our body deserves. Because if we don't look after our health, what is there?
[01:05:39.240 -> 01:05:42.660] What is left? If you think about it, it's absolutely the foundation of everything. Take
[01:05:42.660 -> 01:05:48.280] all the important things in your life, your family and your job and your friendships and your house and
[01:05:48.280 -> 01:05:52.160] your nice holidays. Wouldn't all of those disappear if you lose your health? It all
[01:05:52.160 -> 01:05:56.560] goes. Thanks Damo. Thanks mate, loved it.
[01:05:56.560 -> 01:06:01.060] Well huge thanks to Dr. Hazel Wallace for joining us on today's podcast. Of
[01:06:01.060 -> 01:06:08.680] course also huge thanks to Whoop. Don't forget if you want 20% off Whoop, the amazing wearable tech brand that me and the rest of the team use here on High
[01:06:08.680 -> 01:06:15.560] Performance then go to join.whoop.com forward slash HPP. But look, huge thanks to you for
[01:06:15.560 -> 01:06:19.880] growing and sharing this podcast among your community. Please continue to spread the learnings
[01:06:19.880 -> 01:06:24.480] you're taking from the series. Thanks to the whole team for their hard work. But remember,
[01:06:24.480 -> 01:06:25.800] there is no secret.
[01:06:25.800 -> 01:06:27.200] It is all there for you.
[01:06:27.200 -> 01:06:28.820] So chase world-class basics.
[01:06:28.820 -> 01:06:30.920] Don't get high on your own supply.
[01:06:30.920 -> 01:06:34.360] Remain humble, curious, and empathetic.
[01:06:34.360 -> None] And we'll see you soon. you