E95 - Expert Special: Why High Performance nutrition can change your life, with Saliha Mahmood-Ahmed

Saliha Mahmood-Ahmed, also known as Saliha Cooks, is a chef, a Gastroenterologist working for the NHS and the 2017 winner of MasterChef UK. 

Her work for the NHS focuses on Digestive disorders, which she combines with her passion for gastronomy. Saliha began cooking at age 12, heavily inspired by the Kashmiri style of cooking she saw from her mother and grandmother. Now, she draws upon her family traditions when creating recipe books, with the goal of promoting healthier, more enjoyable meals. 

In this episode Saliha shares with us insights into how we can best fuel our bodies, the questions we should be asking ourselves whilst eating and the importance of inclusion, not exclusion, in our diets. 

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**Episode Structure**

* Introduction:
* Welcome and introduction of the topic: Fueling our bodies for high performance.
* Mention of the recent Christmas celebrations and the importance of positivity.
* Announcement of upcoming live tour and book promotion.
* Guest Introduction:
* Introduction of Saliha Mahmood-Ahmed (Saliha Cooks): chef, gastroenterologist, and winner of MasterChef UK 2017.
* Her work focuses on digestive disorders and combining it with her passion for gastronomy.
* Saliha began cooking at age 12, inspired by her mother and grandmother's Kashmiri cooking style.
* She now draws upon her family traditions when creating recipe books, promoting healthier and more enjoyable meals.
* Importance of Nutrition for High Performance:
* Saliha emphasizes the significance of food in our lives and its connection to nature through plants and the earth.
* She stresses that food is a critical decision-making point in our daily lives.
* Key Nutritional Guidelines:
* Saliha recommends a diet predominantly based on plants, including fruits, vegetables, whole grains, nuts, and seeds.
* Meat and fish can be included in moderation.
* The focus is on a diverse array of plant-based foods for optimal health.
* Processed Foods and Their Impact:
* Saliha discusses the negative effects of ultra-processed foods on our health.
* These foods are highly altered from their original form and can lead to various health issues.
* She encourages listeners to opt for minimally processed or whole foods.
* Affordable and Accessible Nutritional Choices:
* Saliha suggests strategies for finding cost-effective and convenient ways to incorporate healthy foods into the diet.
* She recommends utilizing vegetable aisles at the end of the day for discounted produce.
* Frozen and canned foods are also great options for affordable and nutritious meals.
* Vegetable delivery services and batch cooking are mentioned as additional tips.
* Cooking as a Human Activity:
* Saliha emphasizes the importance of cooking as a human activity and a way to express oneself.
* She encourages listeners to embrace cooking and view it as a creative pastime.
* Cooking can be therapeutic and mindful, allowing individuals to reflect on their emotions and experiences.
* Importance of a Varied Diet for Gut Health:
* Saliha introduces the concept of the gut microbiome, which consists of trillions of bacteria living in our gut.
* She explains the symbiotic relationship between humans and gut bacteria and the need to foster good gut health.
* Prebiotics and probiotics are discussed as essential components of a healthy diet for gut health.
* The Simpson Index is mentioned as a measure of gut microbiome diversity and its association with overall health.
* Addressing Concerns of Fit and Strong Individuals:
* Saliha acknowledges that some individuals may question the need for a varied diet if they feel fit and strong.
* She emphasizes that there might be underlying issues that are not immediately apparent.
* She encourages listeners to consider the long-term health benefits of a diverse and balanced diet.
* Saliha's Advice for Busy Professionals:
* Saliha suggests meal prepping and batch cooking as strategies for busy professionals to incorporate healthy meals into their schedules.
* She recommends using slow cookers and air fryers for convenient and nutritious meals.
* She also mentions the importance of planning and organization to make healthy eating easier.
* Conclusion:
* Saliha summarizes the key points discussed in the podcast.
* She encourages listeners to experiment with different foods and cooking methods to find what works best for them.
* She emphasizes the importance of listening to one's body and making informed decisions about nutrition.
* She leaves the audience with a final message to prioritize their health and well-being through mindful eating.

In this episode of the High Performance Podcast, hosts Jake Humphrey and Damian Lewis welcome Saliha Mahmood-Ahmed, also known as Saliha Cooks, a chef, Gastroenterologist working for the NHS, and the 2017 winner of MasterChef UK. Saliha shares her insights on how we can best fuel our bodies, the questions we should be asking ourselves while eating, and the importance of inclusion, not exclusion, in our diets.

Saliha emphasizes that it is important to have a healthy relationship with food and to avoid restrictive diets. She believes in moderation and encourages people to include a variety of foods in their diet, including vegetables, nuts, seeds, legumes, whole grains, and protein-rich foods. Saliha also highlights the importance of cooking and preparing meals at home, as this allows for greater control over the ingredients and portion sizes.

The podcast delves into various topics related to food and nutrition, including intermittent fasting, the role of taste buds in flavor perception, and the impact of snacking on overall health. Saliha provides practical advice and dispels common myths, such as the notion that breakfast is the most important meal of the day.

Saliha emphasizes the importance of listening to one's body and understanding personal hunger cues. She encourages people to avoid eating when they are not truly hungry and to be mindful of portion sizes. Saliha also highlights the role of the gut microbiome in regulating blood sugar levels and overall health.

The podcast also addresses the issue of carbohydrate restriction and the importance of consuming carbohydrates as part of a balanced diet. Saliha explains that carbohydrates provide energy and are essential for maintaining a healthy weight. However, she emphasizes the need for individualized nutrition, as different people may have different responses to different types of carbohydrates.

Saliha also discusses the concept of resistant starch and its potential benefits for satiety and blood sugar control. She explains that cooking and cooling potatoes, for example, can increase the resistant starch content and make them more filling.

Overall, the podcast provides valuable insights into the world of food and nutrition, encouraging listeners to adopt a balanced and inclusive approach to eating. Saliha's expertise and passion for food shine through as she shares her knowledge and practical tips for achieving a healthier and more enjoyable relationship with food.

# **Summary of the Podcast Episode: Food and Its Impact on High Performance**

Saliha Mahmood-Ahmed, also known as Saliha Cooks, is a chef, a Gastroenterologist, and the 2017 winner of MasterChef UK. In this episode, Saliha shares insights into how we can best fuel our bodies.

* **What to Eat for Optimal Performance:**
* Focus on a balanced diet with diverse food choices.
* Prioritize whole, unprocessed foods.
* Include plenty of fruits, vegetables, and whole grains.
* Choose lean protein sources, such as fish, chicken, and beans.
* Limit processed foods, sugary drinks, and unhealthy fats.

* **Meal Timing:**
* Eat a nutritious breakfast to kick-start your day.
* Avoid skipping meals, as this can lead to overeating later.
* Listen to your body's hunger and fullness cues to determine when to eat.
* Chew your food slowly and mindfully to aid digestion.

* **The Importance of Social Eating:**
* Share meals with others to enhance the social and emotional aspects of eating.
* Avoid eating alone in front of the TV or computer.
* Engage in meaningful conversations during meals to promote mindful eating.

* **The Gut-Brain Connection:**
* The gut and brain are directly linked through various pathways.
* The gut microbiome, which consists of trillions of bacteria, plays a crucial role in overall health, including mental well-being.
* Eating a diverse diet rich in fiber can positively impact the gut microbiome and promote mental health.

* **The Role of Food in Mental Health:**
* Evidence suggests that eating well can prevent certain depressive illnesses or aid recovery.
* Food impacts various tissues in the body, including the brain, and can influence mood and cognitive function.

* **Saliha's Non-Negotiable Behaviors for Healthy Eating:**
1. Am I hungry right now, or am I eating for the sake of eating?
2. Am I eating a diverse meal, or am I restricting myself to familiar foods?
3. Am I enjoying this food, and what can I do to make this an enjoyable experience?

Saliha emphasizes that cooking for oneself and one's family is an expression of love and care. She encourages people to take time over eating, switch off the TV, eat mindfully, and choose diverse and healthy foods.

Overall, the episode highlights the profound impact of food on our physical and mental well-being and emphasizes the importance of making informed choices about what we eat to achieve a high-performance lifestyle.

# Saliha Mahmood-Ahmed: The Art of Healthy Eating

Saliha Mahmood-Ahmed, also known as Saliha Cooks, is a chef, a Gastroenterologist working for the NHS, and the winner of MasterChef UK in 2017. She combines her medical expertise in digestive disorders with her passion for gastronomy to promote healthier and more enjoyable meals. Saliha's culinary journey began at the age of 12, inspired by the traditional Kashmiri cooking techniques passed down from her mother and grandmother. Today, she draws upon these family traditions in her recipe books, aiming to make healthier eating accessible and enjoyable for all.

## Key Insights from the Podcast:

- **The Power of Home Cooking:** Saliha emphasizes the importance of home cooking as a means to control the ingredients and ensure the quality of the food we consume. She encourages individuals to explore their culinary skills and experiment with different flavors and textures to create healthy and satisfying meals.

- **Mindful Eating:** Saliha advocates for mindful eating, urging listeners to pay attention to their hunger cues and to savor each bite. She highlights the importance of asking ourselves questions about our eating habits, such as why we are eating, what we are eating, and how it makes us feel. By practicing mindful eating, we can develop a healthier relationship with food and make more informed choices.

- **The Importance of Inclusion:** Saliha emphasizes the significance of inclusivity in our diets, rather than focusing on exclusion. She believes that dietary restrictions should not be a source of stress or deprivation but an opportunity to explore new and exciting flavors and ingredients. By embracing a diverse range of foods, we can create meals that are both nutritious and enjoyable.

- **The Role of Gut Health:** As a Gastroenterologist, Saliha sheds light on the crucial role of gut health in overall well-being. She explains how the gut microbiome influences our immune system, mood, and overall health. By consuming a balanced diet rich in fiber, probiotics, and prebiotics, we can support a healthy gut microbiome and promote overall well-being.

- **Healthy Eating as a Journey:** Saliha emphasizes that healthy eating is a journey, not a destination. She encourages listeners to approach healthier eating gradually, making small changes over time. By setting realistic goals and celebrating small victories, we can create sustainable and enjoyable dietary habits that support our long-term health and well-being.

## Conclusion:

Saliha Mahmood-Ahmed's insights on healthy eating provide valuable guidance for individuals seeking to improve their dietary habits and overall well-being. By embracing mindful eating, practicing inclusivity, prioritizing gut health, and approaching healthier eating as a gradual journey, we can create sustainable and enjoyable dietary patterns that support our physical and mental health.

[00:00.000 -> 00:04.640] Hi everyone and welcome along to an extra special episode of the high performance podcast
[00:04.640 -> 00:09.260] This is I give to you for free every single week the podcast that turns the lived
[00:09.760 -> 00:13.180] Experiences of the planet's highest performers into your life lessons
[00:13.400 -> 00:20.340] So today allow the greatest leaders thinkers sports stars entertainers and entrepreneurs to be your teacher now
[00:20.340 -> 00:26.200] I hope you had a very happy Christmas. I hope it was filled with too much eating too much drinking
[00:26.200 -> 00:28.120] Um, you know within reason of course
[00:28.120 -> 00:32.560] but loads of friends loads of family loads of laughter loads of happiness because wow
[00:32.840 -> 00:37.820] If ever there's a time when we need a bit of positivity is now isn't it? Um, we had a good one
[00:37.820 -> 00:39.020] We were just with the family
[00:39.020 -> 00:43.040] My dad took me and my brother and my sister off to um to the pub on Christmas Day
[00:43.040 -> 00:47.360] And actually my mum sent me a lovely what's up to the whole we've got a little family. What's up group?
[00:47.960 -> 00:50.480] I'm sure you do as well and she said
[00:51.800 -> 00:53.680] Here is she said um
[00:53.680 -> 00:55.380] We loved everything
[00:55.380 -> 01:03.540] Spectacular decorations wonderful food with perfect sprouts most generous hosts kids all happy together and our whole family as one and then she said
[01:04.200 -> 01:11.900] 1974 just me and dad and yesterday 15 of us. It is a constant surreal happiness for us
[01:11.900 -> 01:15.400] I thought was a really nice message a constant surreal happiness
[01:15.400 -> 01:20.680] And I suppose it's just a reminder that in the blink of an eye life goes by an absolute blink of an eye
[01:21.040 -> 01:27.020] So the more that we can do to fill our days with positivity the more we can learn the more we can explore than the better
[01:27.020 -> 01:32.720] And that is really what this podcast is all about now. We've got big plans for 2022 and one of them involves
[01:33.240 -> 01:38.160] Experts we want to fill your ears and fill your minds with people who will help you to sleep better
[01:38.480 -> 01:43.360] To eat better to train better to communicate better. You name it
[01:43.360 -> 01:49.200] We will find an expert in that field because I I just get the sense that that's what you guys want particularly in this kind of
[01:49.720 -> 01:53.480] False news era the post-truth generation that we're living through at the moment
[01:53.480 -> 01:59.280] Like we just want real experts people that have been there done it got the certificates got the letters after their name
[01:59.280 -> 02:02.160] And we're gonna find a way for them to really impact your lives
[02:02.160 -> 02:05.500] So we're going to be bringing them on the high performance tour, which as you know,
[02:05.500 -> 02:07.780] is coming your way in 2022.
[02:07.780 -> 02:10.460] But as well as that, we're going to be inviting them onto the podcast as well.
[02:10.460 -> 02:12.880] So today we're going to start with a nutrition expert.
[02:12.880 -> 02:19.820] I actually met Salia when I went and recorded the BBC Saturday kitchen program and I chatted
[02:19.820 -> 02:23.120] to her and she is not just a nutritionist.
[02:23.120 -> 02:28.480] She is not just a winner of MasterChef, but also she's a practicing GP and a gastroenterologist
[02:28.800 -> 02:34.540] So on a daily basis, she is dealing with people who've got stomach problems and gut problems. You name it
[02:34.540 -> 02:35.420] She deals with it
[02:35.420 -> 02:38.480] and so she felt to me like the perfect person to come on here and
[02:38.800 -> 02:42.600] Particularly now when we've all had all the excess of Christmas and we're gearing up for a new year
[02:42.760 -> 02:46.600] She felt like the perfect person to come on here and share her thoughts
[02:46.600 -> 02:50.000] her knowledge her understanding and the things that she's learned
[02:50.000 -> 02:52.200] about nutrition to pass them on to you.
[02:52.200 -> 02:53.700] What is I always say at the start,
[02:53.700 -> 02:57.400] you know, allow them to be your teacher allow their experiences to be
[02:57.400 -> 02:58.100] your lessons.
[02:58.100 -> 03:01.000] So I really hope that Sally has some really interesting stuff that
[03:01.000 -> 03:04.600] you can learn from and you can take it into your nutrition in 2022.
[03:04.900 -> 03:08.480] So expect more experts and expect an awful lot more from the
[03:08.480 -> 03:12.240] high-performance podcast in 2022. Let's crack on with it. Hope you had a happy
[03:12.240 -> 03:16.240] Christmas and I'll see you soon.
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[05:59.680 -> 06:02.860] Welcome along to another episode of the High Performance Podcast and we have something
[06:02.860 -> 06:05.940] really special lined up for you today because we want to really help
[06:05.940 -> 06:10.020] you not just with your minds but also with your bodies and we've had lots of
[06:10.020 -> 06:13.780] guests on the podcast that can share their experience of how they've used
[06:13.780 -> 06:18.460] their bodies to win trophies or use their minds to create great successes in
[06:18.460 -> 06:22.580] their lives but what about something that you can do to your body to help you
[06:22.580 -> 06:27.560] get closer to high performance I'm really pleased to say that Salia Mahmood Ahmed joins us.
[06:27.560 -> 06:31.400] Salia, nice to have you with us. Welcome to High Performance. Thank you for having me,
[06:31.400 -> 06:32.400] I'm delighted.
[06:32.400 -> 06:36.880] So Salia, you are a doctor, you are a gastroenterologist,
[06:36.880 -> 06:40.360] you are the winner of MasterChef, you are an author,
[06:40.360 -> 06:43.920] and we are going to rely on you for the next little while
[06:43.920 -> 06:45.340] to really share
[06:47.180 -> 06:53.220] the secrets about Nutrition that can help us get closer to high performance because something that Damien and I have noticed is that when we have high-performing
[06:53.360 -> 06:57.960] Sports individuals sitting opposite us. They really know exactly what they're eating and why
[06:58.180 -> 07:02.220] But a lot of people that listen to this podcast are either working in really high pressurized
[07:02.460 -> 07:05.220] Situations lots of doctors who operate in your world?
[07:05.220 -> 07:10.920] And we were just speaking before we started recording that last week you worked. How many hours did you work last week?
[07:10.920 -> 07:16.760] I'm 100 so, you know getting good nutrition while you do that is difficult CEOs listen to the podcast
[07:17.160 -> 07:22.720] Teachers listen to the podcast but perhaps more importantly than that for Damian and myself young people
[07:23.040 -> 07:25.080] Listen to this podcast and we
[07:25.080 -> 07:28.960] want them to learn the tools and the tricks right now to carry them through a
[07:28.960 -> 07:33.800] great life of high performance. So from a nutritional perspective what should we
[07:33.800 -> 07:38.440] consider to be a high-performance approach to what we eat? I think that's a
[07:38.440 -> 07:43.060] million-dollar question to which there is probably an essay-long answer. I think
[07:43.060 -> 07:46.400] first and foremost it is really important to establish
[07:46.400 -> 07:49.680] that food is really important.
[07:49.680 -> 07:51.520] So we don't often think of it
[07:51.520 -> 07:54.320] as being something that's important in our lives.
[07:54.320 -> 07:55.840] We actually take for granted the fact
[07:55.840 -> 07:58.680] that we're just eating to sustain ourself,
[07:58.680 -> 08:00.820] but there is no other thing in your life
[08:00.820 -> 08:04.040] where you are having to make decisions on a daily basis.
[08:04.040 -> 08:04.960] So you start your morning,
[08:04.960 -> 08:07.180] you have breakfast, lunch breakfast lunch dinner you have snacks
[08:07.180 -> 08:11.880] in between and each one of those is a critical decision-making point so you
[08:11.880 -> 08:17.520] are making decisions about what you put inside your body not only that food is
[08:17.520 -> 08:23.680] the enduring connection between you and mother nature our earth you know so what
[08:23.680 -> 08:25.280] you eat connects you to the wider
[08:25.280 -> 08:29.200] world around you. Plants grow from the ground, they're ending up in packaging,
[08:29.200 -> 08:32.320] you're cooking them, you're eating them in whatever form you eat them. I don't
[08:32.320 -> 08:35.720] want to be too Mother Gaia about the matter but actually nature and Earth are
[08:35.720 -> 08:41.320] connected to one's human body by food. So it is really, really important and
[08:41.320 -> 08:45.060] first and foremost we have to know that you are what you
[08:45.060 -> 08:50.180] eat that is not just some old saying food really has an impact on a diverse
[08:50.180 -> 08:54.100] array of different health related functions whether we realize it or not
[08:54.100 -> 08:58.180] okay so from a medical perspective yeah what do you want us to be eating how
[08:58.180 -> 09:01.900] should we be considering the food that we eat because until you said that just
[09:01.900 -> 09:04.960] then I'd never really thought that the if you think about it the only thing
[09:04.960 -> 09:05.960] that actually comes into our
[09:05.960 -> 09:11.520] bodies is food and drink right there's nothing else that we consume really so
[09:11.520 -> 09:15.040] what should from a medical perspective what's the right thing for us to be
[09:15.040 -> 09:18.960] eating or does that just depend on on the individual well if I were to really
[09:18.960 -> 09:23.760] distill it down the science tells us that a diet that's predominantly based
[09:23.760 -> 09:29.560] on plants ie predominantly fruit and vegetable based, with the addition of whole grains, nuts
[09:29.560 -> 09:34.840] and seeds is probably what's best for us. You can have some meat in your diet, you
[09:34.840 -> 09:39.200] can have some fish in your diet, but predominantly speaking the science tells
[09:39.200 -> 09:44.400] us that a good varied diet with a diverse, and diverse is the key word here,
[09:44.400 -> 09:46.240] a diverse array of different
[09:46.880 -> 09:52.080] compounds different chemicals different plant-based products is really really good for us so we're not
[09:52.080 -> 09:57.040] talking about even having five fruit or veg a day we're talking about really going for it and
[09:57.040 -> 10:07.000] packing five fruit and veg into one meal a day and really really increasing the diversity of what we a'r fwyaf o bethau rydym ni'n myw. Yn ystodol, fel dynolion,
[10:07.000 -> 10:10.000] rydyn ni'n cymryd llawer o bethau fwyaf.
[10:10.000 -> 10:13.000] Felly, roedd ein hynnafion yn cymryd
[10:13.000 -> 10:16.000] llawer o wahanol fathau o blant.
[10:16.000 -> 10:18.000] Yn ystod y tro, gallwch chi
[10:18.000 -> 10:20.000] ddewis y mwyaf o bethau fwyaf
[10:20.000 -> 10:22.000] rydyn ni'n myw,
[10:22.000 -> 10:23.000] i ddod o'r iaith.
[10:23.000 -> 10:25.600] Er mwyn i ni gymryd frwydr a ffwyd, a phobl sy'n meddwl
[10:25.600 -> 10:26.840] maen nhw'n diwylliant fawr
[10:26.840 -> 10:28.600] gyda llawysgrif ffrwyd a ffwyd,
[10:28.600 -> 10:29.640] nid ydyn nhw'n mynu
[10:29.640 -> 10:32.520] ychydig fel y gwnaethon ni'r anhegion.
[10:32.520 -> 10:34.400] Ac mae'r gwybodaeth wedi'i gysylltu â ni,
[10:34.400 -> 10:35.040] ac mae'n dangos
[10:35.040 -> 10:48.080] y mwy fawr y ddechrau y ddechrau y ddechrau y ddechrau y ddechrau y ddechrau y ddechrau y ddechrau y ddechrau y ddechrai y ddechrai y ddechrai y ddechrai y ddechrai y ddechrai y ddechrai y ddechrai y ddechrai y ddechrai y ddechrai y ddechrai y ddechrai y ddechrai y ddechrai y ddechrai y ddechrai y ddechrai y ddechrai y ddechrai y ddechrai y ddechrai y ddechrai y ddechrai y ddechrai y ddechrai y ddechrai y ddechrai y ddechrai y ddechrai y ddechrai y ddechrai y ddechrai y ddechrai y ddechrai y ddechrai y ddechrai y ddechrai y ddechrai y ddechrai y ddechrai y ddechrai y ddechrai y ddech gynlluniau, yna'n well i'ch gynlluniau. Ac yn ystod, mae'n ffynediol i'ch gynlluniau gynlluniau yn ymwneud â'ch iechyd fwyaf,
[10:48.080 -> 10:51.840] er enghraifft, y mal cardiofasgolaeth, ymdrechion,
[10:51.840 -> 10:54.960] pa mor ffordd o energia ydych chi'n cael, pa mor dda oeddeth eich hynny.
[10:54.960 -> 10:57.960] Mae'r holl bethau hynny'n cael eu hysbysu gan yr hyn rydych chi'n myw.
[10:57.960 -> 11:02.520] Felly, sut ydym ni wedi'n sabotegu ein hunain o'r hyn y gwybodwyd ein hynion?
[11:02.520 -> 11:25.600] Beth ydych chi'n meddwl o'r rhesymu o'r rhaidau mwy o gwahanol ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o ffyrdd o f they were made from. So they become ultra processed. Okay, so for example, I don't know,
[11:25.600 -> 11:31.400] pack of whatsits or any cheesy crisps or whatever, that doesn't resemble corn anymore. Yeah?
[11:31.400 -> 11:37.000] Yeah. Although it's a product of corn. So you change the composition so much of that
[11:37.000 -> 11:42.360] food product that it hardly resembles what it was made from. And we now know that the
[11:42.360 -> 11:45.360] more ultra processed foods that we eat, the
[11:45.360 -> 11:49.160] worse our health outcomes can be on a variety of different things. How it
[11:49.160 -> 11:55.000] happens, difficult to say, but really a world of industrialization where you
[11:55.000 -> 12:00.120] know eating regionally produced local food is not really what we do anymore. We
[12:00.120 -> 12:04.440] go to supermarkets and buy food that's been already cooked and processed for us
[12:04.440 -> 12:27.240] packaged and made into into something that we then consume. So that lowered yn ymwneud â'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a'r ffynion a debyg y byddai'n cyfrifol i'w wneud. Felly os gallech roi'r gynnyrch i'n clywoddau,
[12:27.240 -> 12:29.240] i bobl sy'n byw yn byw,
[12:29.240 -> 12:31.760] yn aml yn eithaf hectic,
[12:31.760 -> 12:33.680] pa fyddai'r gynnyrchau gwych,
[12:33.680 -> 12:36.320] os edrychwch ar y mwyaf o gwahaniaethau gwahanol
[12:36.320 -> 12:38.120] ar y pwynt ymarfer,
[12:38.120 -> 12:39.480] beth y byddwn ni'n ei arwain
[12:39.480 -> 12:41.360] sy'n rhoi'r cyfleoedd gwych
[12:41.360 -> 12:43.560] o ddynnu'r gwahaniaethau gwych o wahaniaethau?
[12:43.560 -> 12:45.160] Rwy'n ddim yn meddwl o ddweud go nuts in the vegetable aisle, oherwydd rwy'n credu y gallai'n eithod o'r ffordd i gael y mwyaf o ffodau. Rwy'n ddiddorol iawn o ddweud
[12:45.160 -> 12:46.680] gwneud ychydig o ffodau a ffodau.
[12:46.680 -> 12:48.720] Rwy'n credu y gallai'n eithaf gynharach
[12:48.720 -> 12:50.120] ac nid ydyn ni'n gallu eu cymryd.
[12:50.120 -> 12:52.320] Rwy'n cael plant ifanc
[12:52.320 -> 12:53.400] ac rwy'n eisiau eu cynnig yn dda.
[12:53.400 -> 12:54.880] Mae'n aml i ni ddiddorol
[12:54.880 -> 12:56.480] i gael cymorth
[12:56.480 -> 12:58.560] o ffodau a ffodau gwyrdd.
[12:58.560 -> 13:00.520] Ond, ie, gwneud ychydig o ffodau a ffodau
[13:00.520 -> 13:01.320] os ydych chi'n gallu.
[13:01.320 -> 13:02.840] Mae hynny'n bwysig.
[13:02.840 -> 13:04.360] Edrychwch lle y gallwch chi ddod o'r ffodau.
[13:04.360 -> 13:05.020] Y diwrnod diwethaf, rwyf wedi mynd i Asda ac ar ddiwedd y diwrnod, vegetable aisle if you can, that is important. See where you can find the deals. The other
[13:05.020 -> 13:09.260] day I went to Asda and at the end of the day they put all of the leftover fruit and veg
[13:09.260 -> 13:16.680] on sale. I got like a glut of vegetables for about a pound. I'm not even joking. You can
[13:16.680 -> 13:23.460] also try and go into the frozen section. Really, really good stuff in the frozen aisles of
[13:23.460 -> 13:25.680] your supermarket. There is nothing wrong with
[13:25.680 -> 13:30.560] frozen peas, frozen cauliflower, frozen broccoli, frozen carrots. You can go a little bit different
[13:30.560 -> 13:36.640] and go for frozen spinach or you can find like frozen okra and frozen bitter gourd and
[13:37.360 -> 13:41.920] frozen mustard leaves. You know it's it's amazing and you can be experimental with it.
[13:41.920 -> 13:46.240] So frozen aisles are a great cheaper alternative way of getting the foods in.
[13:46.240 -> 13:49.760] Cans, I love a can, I love a can.
[13:49.760 -> 13:51.440] See, I would naturally think,
[13:51.440 -> 13:52.440] and I think a lot of people do,
[13:52.440 -> 13:53.640] canned food's not good.
[13:53.640 -> 13:56.040] For whatever reason, we see it as a kind of,
[13:56.040 -> 13:57.040] almost like a fast food.
[13:57.040 -> 13:57.920] That's not the case.
[13:57.920 -> 14:00.280] No, so I suppose what I'm not talking about
[14:00.280 -> 14:01.920] is Heinz-baked beans in a can.
[14:01.920 -> 14:03.200] I'm talking about, I don't know,
[14:03.200 -> 14:09.720] chickpeas in a can, or lentils I don't know chickpeas in a can or lentils or you know this array of different you know pinto beans and
[14:09.720 -> 14:14.780] black-eyed peas and all these amazing things that we are actually neglecting
[14:14.780 -> 14:17.880] lots of the time because it's so cost-effective to make great meals out
[14:17.880 -> 14:23.760] of them. If you can afford a vegetable delivery service box that's amazing
[14:23.760 -> 14:25.000] because there's lots of different companies odd box etc who make leftover gallwch gynhyrchu bocs gwasanaethu ar gyfer y bocs. Mae hynny'n anhygoel oherwydd mae llawer o wahanol
[14:25.000 -> 14:27.000] cymdeithasau, bocs anhygoel, ac ati, sy'n gwneud
[14:27.000 -> 14:30.000] bocs anhygoel sy'n ddod allan ar ein
[14:30.000 -> 14:32.000] ystafell, maen nhw'n gwneud eu cymdeithasol
[14:32.000 -> 14:34.000] i ni, felly pethau gwanch,
[14:34.000 -> 14:36.000] pethau y mae'r arian wedi'u tyfu,
[14:36.000 -> 14:38.000] sy'n wirioneddol ddiddorol ac anhygoel,
[14:38.000 -> 14:42.000] a'n gwych, a'n anhygoel,
[14:42.000 -> 14:46.960] i rhai a byddai'n gynllunio'n ail, sut y gallwn ei wneud? Ac mae'r cymdeithasau hwn yn gallu and you know odd looking into something that would be otherwise discarded how can we do that
[14:46.960 -> 14:51.760] you know and these companies can bring those products to our door. I'm a massive advocate of
[14:51.760 -> 14:56.160] that if you can afford those boxes that they're actually really good value for money because
[14:56.160 -> 15:01.600] the amount that you get out of a weekly delivery is just fantastic and then again using your own
[15:01.600 -> 15:08.000] freezer that's really important as well so making batch cooking food that you can get when you can Ac yna eto, defnyddio'ch ffriser eich hun, mae hynny'n bwysig iawn hefyd. Felly gwneud bwyd gweinio'r bach a gallwch ei gael pan y gallwch ei gael,
[15:08.000 -> 15:11.000] ac yna'i ddod allan o'ch ffriser pan ydych chi'n barod i'w defnyddio.
[15:11.000 -> 15:12.000] Mae'n syniad gwych.
[15:12.000 -> 15:16.000] Felly dyna'r cynghori ffantastig ar gyfer gweinio y tu hwn
[15:16.000 -> 15:19.000] a sut y gallwn ni, mewn gwirionedd, gwella'n well yn ein tu hwn.
[15:19.000 -> 15:22.000] I bobl sy'n clywed hyn, sy'n gweithio mewn swyddfa
[15:22.000 -> 15:24.000] ac mae'n rhaid iddyn nhw fynd allan a gael sandwich ar gyfer ystod y pwysau
[15:24.000 -> 15:28.000] neu sy'n ofal yn ystwn swyddi a mae'n rhaid iddyn nhw ddod allan a chael sandwich ar y pwynt neu maen nhw'n ofal yn y ffwrdd, pa ffordd o ddysgwyr fyddech chi'n ei roi iddo
[15:28.000 -> 15:32.000] o ran gallu digwydd i ddigwyddiadau mwy gwych?
[15:32.000 -> 15:36.000] Rwy'n ddysgwr fawr o gynnyrchu. Felly fy mhrofiad i bobl yw
[15:36.000 -> 15:40.000] i gynnyrchu y mwyaf y gallwch, a chynnal eich gynnyrchu eich hunain os yw'n bosib.
[15:40.000 -> 15:44.000] Dydw i ddim yn dweud hyn yn ffyrdd critig, ond rwy'n credu os ydych chi'n gwneud
[15:44.000 -> 15:50.160] ychydig o ddewis i'n edrych arnaf fel dynion dynol, rydym ni'r unig possible. I don't say this in a critical way but I think if you just take a step back and look at us as human beings, we are the only species that occupy this
[15:50.160 -> 15:55.740] earth who cook, okay. There is no other being on the planet that can cook. Foxes
[15:55.740 -> 16:00.260] can't make scavenger stew, dogs can't rustle up their own treats, we are the
[16:00.260 -> 16:06.000] only people who can cook. So cooking is a definitively human activity
[16:06.000 -> 16:11.240] and we should consider it as such and give it that importance. I don't believe
[16:11.240 -> 16:15.520] that there is anybody who cannot cook. I think if people say they can't cook
[16:15.520 -> 16:19.720] they're wrong. Everybody as human beings you have the gift of being able to cook.
[16:19.720 -> 16:26.720] Okay and there's this lovely saying that says cook cocoa go sum which is latin for i cook
[16:26.720 -> 16:33.280] therefore i am so when you frame it in that way and view yourself as a being who's been designed
[16:33.280 -> 16:38.560] to cook then really you see that there's no real excuse for you not to be cooking your meals
[16:38.560 -> 16:45.000] and we talk about non-negotiable habits on the nesaf, nid-negosiaid, yn dweud,
[16:45.000 -> 16:46.000] byddwn yn gwynio.
[16:46.000 -> 16:47.000] Byddwn yn gwynio gwaith o'r dechrau
[16:47.000 -> 16:48.000] ar gyfer fy nhref,
[16:48.000 -> 16:50.000] o ran y byddwn yn anodd.
[16:50.000 -> 16:51.000] Ac rwy'n credu
[16:51.000 -> 16:52.000] y mae'n rhaid i ni
[16:52.000 -> 16:53.000] ddod allan o'r meddwl
[16:53.000 -> 16:54.000] o gweld gwynio
[16:54.000 -> 16:55.000] fel pwysau gwych.
[16:55.000 -> 16:56.000] Nid yw'r pwysau gwych,
[16:56.000 -> 16:57.000] oherwydd,
[16:57.000 -> 16:58.000] rydych chi wedi
[16:58.000 -> 17:00.000] cael eu hysbysu i gwynio.
[17:00.000 -> 17:01.000] I gyd y dydd,
[17:01.000 -> 17:02.000] nid oedd ein hynterion
[17:02.000 -> 17:03.000] yn gwynio.
[17:03.000 -> 17:04.000] Ac yna,
[17:04.000 -> 17:05.000] ddewisodd y transiwn, lle yn unig, roeddwn i'n gallu gysylltu'r gwaith o ffyrdd i gwynio. Back in the day our ancestors were not able to cook and then a transition
[17:05.000 -> 17:10.760] happened where suddenly we were able to harness the power of fire to cook and we
[17:10.760 -> 17:14.780] were able to extract much more energy from food than we previously were. Say
[17:14.780 -> 17:19.180] for example a cooked boiled potato is so much more easy to digest than for
[17:19.180 -> 17:23.840] example a raw potato as an example or a cooked piece of meat is far easier to
[17:23.840 -> 17:25.440] digest than a raw piece of meat. far easier to digest than a raw piece
[17:25.440 -> 17:31.440] of meat. And as a consequence what happened is that because we could extract more energy
[17:31.440 -> 17:37.040] from food our jaws became smaller and our brains became bigger and that essentially
[17:37.040 -> 17:42.280] meant that we became more intelligent beings and we became the humans that we are today.
[17:42.280 -> 17:45.920] It's called cooking theory. It's an evolutionary theory about cooking
[17:45.920 -> 17:47.840] and how humans evolved as beings that cook.
[17:47.840 -> 17:48.400] Amazing.
[17:48.400 -> 17:52.640] When you start thinking about that human instinct to cook
[17:52.640 -> 17:54.160] and don't view it as a chore,
[17:54.720 -> 17:56.720] that's when the magic really happens.
[17:56.720 -> 17:59.760] And for me, like I'm a mum as well, I've got two children.
[17:59.760 -> 18:02.400] I love being in the kitchen.
[18:02.400 -> 18:03.440] I just chuck them out.
[18:03.440 -> 18:05.680] I'm like, husband, you keep. Or I just put them out I'm like husband you keep or I
[18:05.680 -> 18:09.280] just put them in front of the telly for a little while we all do it we all do it
[18:09.280 -> 18:18.560] Peppa Pig is a savior and it's my time cooking has that real ability to allow
[18:18.560 -> 18:23.600] you to express yourself and people don't realize that about food we don't see it
[18:23.600 -> 18:25.220] as a creative pastime I don't think cooking I don't realize that about food. We don't see it as a creative pastime I
[18:25.220 -> 18:27.860] don't think cooking. I don't think people do, I mean you know it's also very
[18:27.860 -> 18:31.940] reflective of your mood so if I'm a little bit angry for example you know I
[18:31.940 -> 18:36.580] can go chop chop chop chop chop on the nuts and start thinking about reflecting
[18:36.580 -> 18:39.940] and being mindful about my day what made it me angry what am I feeling this way
[18:39.940 -> 19:06.360] and somehow I feel lighter after I've done that activity or I sometimes find Mae'n ddiddorol i mi fod yn ddiddorol i mi fod yn ddiddorol i mi fod yn ddiddorol i mi fod yn ddiddorol i mi fod yn ddiddorol i mi fod yn ddiddorol i mi fod yn ddiddorol i mi fod yn ddiddorol i mi fod yn ddiddorol i mi fod yn ddiddorol i mi fod yn ddiddorol i mi fod yn ddiddorol i mi fod in ddiddorol i mi fod in ddiddorol i mi fod in ddiddorol i mi fod in ddiddorol i mi fod in ddiddorol i mi fod in ddiddorol i mi fod in ddiddorol i mi fod in ddiddorol i mi fod in ddiddorol i mi fod in ddiddorol i mi fod in ddiddorol i mi fod in ddiddorol i mi fod in ddiddorol i mewn ddiddorol i mewn ddiddorol i mewn ddiddorol i mewn ddiddorol i mewn ddiddorol i mewn ddiddorol i mewn ddiddorol i mewn ddiddorol i mewn ddiddorol i mewn ddiddorol i mewn ddiddorol i mewn ddiddorol i mewn ddiddorol i mewn ddiddorol i mewn ddiddorol i mewn ddiddorol i mewn ddiddorol i mewn ddiddorol i mewn ddiddorol i mewn ddiddorol i mewn ddiddorol i mewn ddiddorol i mewn ddiddorol i mewn ddiddorol i mewn ddiddorol i mewn ddiddorol i mewn before. So I think it's really really important for us to foster a relationship
[19:06.360 -> 19:12.000] with cooking and food from a young age or even you know there is really no good
[19:12.000 -> 19:15.060] time to start if you don't feel that you have that relationship with cooking or
[19:15.060 -> 19:19.980] food give it a try you know. We look at YouTube tutorials for everything these
[19:19.980 -> 19:25.760] days from knowing how to hammer a nail into a wall to an exercise routine to
[19:25.760 -> 19:30.500] whatever it is that we're doing and you know in the same way you can use YouTube
[19:30.500 -> 19:34.620] tutorials you can use an array of different resources to help you become a
[19:34.620 -> 19:38.660] good cook you just got to make it important for yourself. So let's talk
[19:38.660 -> 19:44.020] about the importance of this varied diet right some people will feel they eat
[19:44.020 -> 19:46.720] well but they maybe eat 10
[19:46.720 -> 19:49.240] different things and they eat them over and over again, but they know they're healthy
[19:49.240 -> 19:56.360] meals. Why is that not so good? What is the magic about the 20, 30, 40, 50 different ingredients
[19:56.360 -> 19:59.760] going into your gut in any given week that's important for your gut health?
[19:59.760 -> 20:06.220] So we have something called the microbiome, the gut microbiome. So it's a very simple concept
[20:06.620 -> 20:09.420] You are not alone. Okay, you are housing
[20:10.180 -> 20:17.540] Millions and millions of bugs inside your gut when I say millions actually it's trillions. Okay, something around 40 trillion or so
[20:18.740 -> 20:24.940] Insane insane. So that's four with about 13 zeros added to it. Okay, so that's crazy and
[20:25.040 -> 20:29.760] and so that's four with about 13 zeros added to it okay so that's crazy and each one of these bugs lives deep inside our belly in our colon in our in our
[20:29.760 -> 20:33.400] bowel they multiply there and it's warm and it's wet and they have a function
[20:33.400 -> 20:40.160] there they live symbiotically within us okay and as humans we have about 21,000
[20:40.160 -> 20:46.840] genes not very many tapeworms have about a little bit less than us. So yeah, but the
[20:46.840 -> 20:51.640] microbiome, if you look at the collective genome of those bugs inside you, it's in the
[20:51.640 -> 20:57.300] order of millions and millions of genes. And that means they're producing proteins and
[20:57.300 -> 21:02.460] chemicals and they are actually have a function inside there. They're not sort of indolent
[21:02.460 -> 21:08.480] and just sitting there occupying us. The gut microbiome has a function and we have to realise that
[21:08.480 -> 21:13.680] it's doing a job and for us and therefore we have to do a job for our
[21:13.680 -> 21:19.240] gut microbiome too. So we have to foster good gut health by feeding those gut
[21:19.240 -> 21:26.160] bugs that are working hard within us and the way to feed those is by having a diet that has prebiotics
[21:26.160 -> 21:31.560] and probiotics within it. By prebiotics I mean prebiotics are like the miracle
[21:31.560 -> 21:36.200] grow that you put on your on your garden, they essentially help those bugs
[21:36.200 -> 21:41.440] proliferate so that would be certain foods that particularly quite fibrous
[21:41.440 -> 21:47.160] foods like cabbages, cauliflowers, broccolis, chicory, honey,
[21:47.160 -> 21:50.760] green tea, artichokes, like all these lovely vegetables,
[21:50.760 -> 21:53.840] you know, full of fiber, colors of the rainbow, you know,
[21:53.840 -> 21:56.920] think all the things that just have beautiful color,
[21:56.920 -> 21:58.800] texture, flavor, et cetera to them.
[21:58.800 -> 22:00.400] Those are the prebiotic foods.
[22:00.400 -> 22:01.640] And then you have probiotics.
[22:01.640 -> 22:05.000] Now probiotics actually contain live bacteria, okay? So that's things like live yogurt or fermented foods Ac yna ychydig o probiotïau. Y probiotïau yw gynnwys bacteriau byw.
[22:06.000 -> 22:12.000] Mae'r pethau hwn yn byw iogurt neu bywydau ffermentad, fel gimchi neu sauerkraut, etc.
[22:12.000 -> 22:16.000] Ac y peth yw'r pethau hwn yw bod y bwysau byw, sy'n mynd i mewn i chi,
[22:16.000 -> 22:19.000] nid ydyn nhw'n cael eu gael ar y gynnyrch, mae'n mynd i mewn i'r colon,
[22:19.000 -> 22:25.280] ac yna yw'r pwysau yn ymgyrchu a datblygu coloni helpus o golygau.
[22:25.280 -> 22:30.000] Yn ddiweddar, er mwyn ymdrech ar y Gwasanaeth Iechyd Gynulliadol,
[22:30.000 -> 22:34.360] mae testau y gallwch eu gwneud i edrych ar y ddifrifoedd a'r cyflawniad o'ch golygau
[22:34.360 -> 22:36.800] a phosib yw hynny'n cyflawniad ddau.
[22:36.800 -> 22:40.160] Mae'n dod allan o rywbeth yn enw'r Simpson Index.
[22:40.160 -> 22:42.880] Y mwyaf ydych ar eich Simpson Index o ddifrifoedd,
[22:42.880 -> 22:49.680] y mwyaf ddifroedd yw eich golygau, a'r mwyaf ddithasol yw'r gysylltiadau gwych y gyda ni gyda ddewis cymdeithasau iechyd da.
[22:49.680 -> 22:56.080] Felly, dyna, yn ystod, yw pam mae'n bwysig i gynnal ddeinyddiaethau cynnyrch.
[22:56.080 -> 22:59.440] Felly, beth os yw pobl yn iechyd, neu y mynd i'w deimlo'n iechyd? Deallwch,
[22:59.440 -> 23:03.520] rhai oes wedi clywed hyn, ac maen nhw'n mynd i'r gynastaf ychydig o gyd-dwyrain a'u gynnyrch,
[23:03.520 -> 23:08.700] neu mae gwnaeth ddewis y gynnyrch a'n ychydig o ffyrdd o metal ar y gynastaf into this and they go to the gym five times a week and they lean or there's a guy listening to this and he literally is chucking massive lumps of metal around
[23:08.700 -> 23:12.980] in the gym and he's barf and he looks really strong is that not enough for
[23:12.980 -> 23:16.660] those people that are listening to this and think listen Sally I've got my 20
[23:16.660 -> 23:20.820] ingredients that's what I eat I take my protein shakes I'm good is that not okay
[23:20.820 -> 23:24.620] if you lean and you're strong and you feel all right or is there stuff
[23:24.620 -> 23:26.700] happening under the surface that we need to be aware of?
[23:26.700 -> 23:36.200] I think there is stuff happening under the surface. I think I always talk about your relationship with food being an evolving one, and it is a relationship.
[23:36.200 -> 23:49.200] I call it your journey towards gastronomic nirvana, or your journey towards finding digestive health and happiness so it's okay if you think you're okay but the reality is as with everything there's always room for
[23:49.200 -> 23:53.120] improvement I hate to make people feel that they're not good enough on a
[23:53.120 -> 23:56.600] particular eating badly and going to the gym isn't good enough in your opinion
[23:56.600 -> 24:00.160] no I don't think so I think there's always much more that we can do because
[24:00.160 -> 24:04.520] what happens is you may feel that you're okay and you may look okay but what's
[24:04.520 -> 24:08.040] happening inside is probably not okay and these are all things that
[24:08.040 -> 24:13.440] are quite occult, quite hidden because you can't really measure the impact of a
[24:13.440 -> 24:18.200] donut or a fish and chips. It's not really like that. What happens is that
[24:18.200 -> 24:21.800] you have to look at the cumulative effect of the way you've eaten over time
[24:21.800 -> 24:26.480] and the cumulative effect does build up. And you see that in lots of different things.
[24:26.480 -> 24:28.680] So you'll see those same people,
[24:28.680 -> 24:30.640] health problems will catch up with them.
[24:30.640 -> 24:34.120] So it's things like cholesterol problems,
[24:34.120 -> 24:36.900] blood pressure problems, early diabetes,
[24:36.900 -> 24:38.240] all these things do creep up,
[24:38.240 -> 24:40.400] or when they stop exercising for a period of time
[24:40.400 -> 24:43.120] for whatever reason, the weight gain comes on very quickly.
[24:43.120 -> 24:45.080] So exercise is great, sleeping well is very important, o amser ar gyfer unrhyw ddrys, mae'r gêm gwaed yn dod yn gyflym iawn, felly mae gymorth yn dda.
[24:45.080 -> 24:50.200] Mae gofynnau'n dda i'w gofyn, ond mae bwyd yn adnodd fawr i'r rhai.
[24:50.200 -> 24:55.120] Felly os ydych chi'n siarad am bywydau cyflog cyffredinol, dwi'n credu bod gwybodaeth,
[24:55.120 -> 25:01.120] gymorth a bwyd yn rhan fawr o hynny. A dwi'n credu bod pobl sy'n gwyboda'u gwybodau cyffredinol
[25:01.120 -> 25:06.080] yn gyffredinol, oherwydd maen nhw'n cael mwy o ffyned,
[25:06.080 -> 25:08.120] maen nhw hefyd yn nasgwch yn well.
[25:08.120 -> 25:09.720] Mae bwyd yn rôl cymdeithasol,
[25:09.720 -> 25:11.960] felly maen nhw'n cymryd rôl cymdeithasol
[25:11.960 -> 25:13.120] o ddynnu'n well.
[25:13.120 -> 25:17.720] Felly, mae hyn yn unig yn ymwneud â bywyd gynllun.
[25:17.720 -> 25:19.240] Un o'r pethau mwyaf rydyn ni'n ei glywed
[25:19.240 -> 25:21.520] pan fyddem yn ymweld â llawer o'n cymdeithasol cyffredinol
[25:21.520 -> 25:24.320] yw nad oes cyfnodau'n ddifrifol i hyn,
[25:24.320 -> 25:28.560] ond pan dwi'n meddwl am rhai o'r cyflawniadau y mae Jake yn siarad amdano,
[25:28.560 -> 25:30.400] mae pobl gyda siakau gwyllt,
[25:30.400 -> 25:36.280] a beth yw eich meddwl am y cyflawniadau sy'n cael eu cyflwyno i'r profesiynol bysig?
[25:36.280 -> 25:42.200] Mae cyflawniadau, ac yna mae'r holl ddinas o'r bwysau, yw'n hi?
[25:42.200 -> 25:46.800] Felly, rydych chi'n siarad am, oh, edrych ar y ddonau sy'n edrych yn anhygoel, the naughty foods isn't there? So you're talking about oh look at that amazing looking donut,
[25:46.800 -> 25:52.880] it's covered in sugar, I'm going to bite into it and this lovely raspberry jam is going to come
[25:52.880 -> 25:59.360] gushing out and you look at it and you're like I just cannot resist. Now I'm of the philosophy
[25:59.360 -> 26:05.520] that in a way resistance is futile so I would probably eat the jam donut in that situation okay
[26:05.520 -> 26:09.640] I don't police eating I think part of your relationship with food is the
[26:09.640 -> 26:15.700] recognition that certain foods are really really addictive and you really
[26:15.700 -> 26:19.160] want them and they go straight into your reward centers in your brain and they
[26:19.160 -> 26:24.320] make you want to eat that food and it's okay I think to eat those foods
[26:24.320 -> 26:25.560] sometimes so long as you
[26:25.560 -> 26:30.040] are then also aware that you cannot be doing that day in day out and that you
[26:30.040 -> 26:34.080] allow yourself certain discretions because we are only human at the end of
[26:34.080 -> 26:38.120] the day. For example I find with my kids I do let them have a little bit of sweet
[26:38.120 -> 26:42.840] stuff because I found when I stopped them they were just getting absolutely
[26:42.840 -> 26:47.280] obsessed by it you know they were just I really want it I want more I want more and I think it's a
[26:47.280 -> 26:51.900] sort of similar thing with the cheap things you know we think that having
[26:51.900 -> 26:57.160] them is saves us time and if you feel that way then that's okay I guess but
[26:57.160 -> 27:03.000] actually when you distill it down it doesn't take that long to make your own
[27:03.000 -> 27:05.460] protein rich shake or your own protein-rich shake or your own
[27:05.460 -> 27:11.420] proteinaceous meal or your own food that is conducive to muscle building post
[27:11.420 -> 27:15.540] exercise. It just takes a little bit of knowledge and research and a bit of
[27:15.540 -> 27:21.060] guidance. Overall I feel that, and I have never been this way, I've never been one
[27:21.060 -> 27:25.760] to restrict people. I'm all about inclusion not exclusion. So include more Dydw i ddim wedi bod yn un i gyrraedd pobl. Dydw i'n ymwneud â chyfathrebu, nid ymwneud â'r cyfathrebu.
[27:25.760 -> 27:30.640] Felly, cyfathrebu mwy o bwyd yn eich ddiwethaf. Dydw i ddim yn ymwneud â'r pethau. Dydw i ddim yn mynd i lawr un ffyrdd.
[27:30.640 -> 27:34.880] Dydw i ddim yn dweud, dwi'n mynd i wneud keto y diwrnod hwn, ac yna rhywbeth eraill y diwrnod arall,
[27:34.880 -> 27:38.720] ac rhywbeth arall arall arall, oherwydd, yn ymdrechol, mae'r diwethaf yn ffail.
[27:38.720 -> 27:42.560] Rydyn ni'n siarad am, rwyf wedi dweud i chi, un o fy, yw, y gweithgynhyrchau o fywyd,
[27:42.560 -> 27:48.240] y byddwn i ddim yn newid yn fy fywyd, ac yr un arall rydw i wedi meddwl amdano cyn i ddod yma, you one of my you know lifestyle things about that I'm not going to change in my life and the other one that I thought about prior to coming here was I shall
[27:48.240 -> 27:52.440] not diet but we are told all the time if you're overweight go on a diet if
[27:52.440 -> 27:56.200] you're struggling with your health try going on a diet why are you not a dieter
[27:56.200 -> 28:00.080] because I don't think it works because anything where you build a change into
[28:00.080 -> 28:03.600] your lifestyle and then therefore can sustain it something that has a
[28:03.600 -> 28:06.000] longevity will work okay whereas something that has a longevity will work,
[28:06.000 -> 28:11.320] okay. Whereas something that is a short sharp thing which is restrictive in some way, so
[28:11.320 -> 28:16.440] excluding carbohydrate completely or excluding protein, exclusion, those exclusion diets
[28:16.440 -> 28:22.760] in my opinion don't work because inevitably you really will be tempted by that piece of
[28:22.760 -> 28:27.860] bread or that bowl of pasta because that's the world we live in. What's life without a bowl of pasta? Do you know what I
[28:27.860 -> 28:33.940] mean? Whereas if you start thinking about eating to include food into your diet, so
[28:33.940 -> 28:38.280] include more vegetables, include more nuts, include more seeds, include more
[28:38.280 -> 28:42.920] legumes, include more whole grains, then you're like, whoa this isn't really diet
[28:42.920 -> 28:48.780] at all is it? This is actually just an exciting way of including more things in my repertoire in
[28:48.780 -> 28:53.260] my life and actually like zhuzhing up life a bit from a culinary perspective.
[28:53.260 -> 28:56.380] This is interesting for me because I was always a firm believer that exclusion
[28:56.380 -> 29:01.140] was the answer to health for me so I stopped eating breakfast because I kept
[29:01.140 -> 29:04.120] reading about people in Hollywood going on these intermittent fasts so having
[29:04.120 -> 29:06.160] their dinner and they're not eating until lunchtime the next day
[29:06.960 -> 29:12.540] But I would obviously be raging hungry about 8 o'clock in the evening because I guess that I was deficient in terms of my calories
[29:12.540 -> 29:17.680] For the day, right? Hmm and no matter how much I did this I was struggling to shift the belly fat
[29:18.000 -> 29:21.200] So I spoke to a nutritionist. This is going back a few months and she said well
[29:21.720 -> 29:25.600] You're not eating enough food. So your body is in a state of panic thinking
[29:25.600 -> 29:27.100] Where's the next meal coming from?
[29:27.100 -> 29:29.680] You're not eating breakfast and instead you're replacing it with coffee
[29:29.820 -> 29:32.760] So all the time you're necking three or four coffees throughout the morning
[29:32.800 -> 29:39.200] So again, your body is going into a heightened state because the caffeine is putting you into that sort of caveman like fight-or-flight mode
[29:39.400 -> 29:41.400] Then you finally eat
[29:41.400 -> 29:44.640] You're in a heightened state because of the coffee. You've not eaten any breakfast
[29:44.640 -> 29:46.780] So your body's wondering where the next meals coming from so it grabs
[29:46.780 -> 29:50.560] all the fat and stores it in case it needs it for another time eat more and
[29:50.560 -> 29:54.940] she kind of described getting into this circadian rhythm with my eating so it's
[29:54.940 -> 30:00.260] regular meals healthy meals no fats no skipping are you are you an advocate for
[30:00.260 -> 30:04.320] that because absolutely people listen to this podcast and they will be seeing all
[30:04.320 -> 30:08.340] the time what Hollywood a-lister A or superstar B is doing with
[30:08.340 -> 30:11.180] their diet and I particularly worry about young people being affected by
[30:11.180 -> 30:15.420] those fads. I worry all the time about young people being affected by that and
[30:15.420 -> 30:20.940] food is really confusing I think we have to recognize that food is so confusing
[30:20.940 -> 30:24.260] like for example you go on Instagram which is one of our biggest ways that
[30:24.260 -> 30:27.320] people learn about food these days is through people's posting of
[30:27.320 -> 30:31.560] other food pictures and you type in hashtag insta food you will literally
[30:31.560 -> 30:35.120] come out with a hundred different ways of eating, a hundred different food
[30:35.120 -> 30:39.640] lifestyles and a hundred different food related other hashtags and it just
[30:39.640 -> 30:44.000] creates this sort of hashtag fuel desperation you know like what the hell
[30:44.000 -> 30:45.400] is it? How am I meant to eat?
[30:45.400 -> 30:47.920] Am I meant to be a vegan?
[30:47.920 -> 30:50.160] Am I meant to be eating more vegetables?
[30:50.160 -> 30:53.040] Am I meant to not eat red meat?
[30:53.040 -> 30:54.200] Like, what am I meant to do?
[30:54.200 -> 30:57.080] Like, am I not meant to have turkey at Christmas?
[30:57.080 -> 30:58.240] Can I have turkey at Christmas?
[30:58.240 -> 31:01.140] I mean, you know, it is really confusing
[31:01.140 -> 31:02.640] and we have to recognize that.
[31:02.640 -> 31:09.120] I think the way to kind of see through this whole maelstrom of confusion and this sort of melange of
[31:09.120 -> 31:14.060] craziness out there is to distill it down and say diversity of diet I'm gonna
[31:14.060 -> 31:17.860] eat lots of different things I'm gonna eat regular meals I'm not gonna restrict
[31:17.860 -> 31:23.040] myself I'm gonna try and cook and if I can cook with lots of different food
[31:23.040 -> 31:25.000] items I'm on to a winner. Now as you're saying this Salia I'm hearing my wife's Ac os gallaf gynnig gyda llawer o ddifrifol o ddynion, rydw i'n mynd i'r gynhyrchwyr.
[31:25.000 -> 31:31.000] Nawr, wrth i chi ddweud hyn, Saliha, rwy'n clywed fy mhrofwyr fy mhref, oherwydd dwi'n cael ddau plentyn.
[31:31.000 -> 31:36.000] Ac ein heriad gyda nhw yw eu cymryd i ddechrau a gofyn newydd ddynion,
[31:36.000 -> 31:50.400] y gwybod beth maen nhw'n ei ddweud ac unrhyw beth sy'n wahanol, maen nhw'n ofalwgus. Felly, pa gwybodaeth allwch chi roi i unrhyw roi i roi i roi i roi i rai o' i mi a fy nifo, a chroesawu'r plant i gynnal y mwyaf o ddifrifoedd yw hyn.
[31:50.400 -> 31:52.320] Mae'n cwestiwn da iawn.
[31:52.320 -> 31:53.440] Mae gen i ddau plant hefyd,
[31:53.440 -> 31:55.080] ac rwy'n parhau llawer o amser i meddwl am hyn.
[31:55.080 -> 31:56.920] Mae gennych chi plant hefyd.
[31:56.920 -> 31:59.560] Rwy'n credu y byddwch yn rhaid i chi ddweud y byddwch yn ceisio gyda'r plant
[31:59.560 -> 32:00.480] a ddim yn rhoi'r gwaith,
[32:00.480 -> 32:02.960] a ddim yn gallu eu cymryd i fod yn ddewis.
[32:02.960 -> 32:05.040] Ac hefyd, ddim yn bwysig os ydyn nhw'n ddewis, oherwydd os ydych chi'n ceisio, yn ddiweddar, maen nhw'n gwneud hyn. give up and not allow them to become too narrow and also not worry if they are
[32:05.040 -> 32:09.880] narrow because if you keep trying eventually they just they just do it. So
[32:09.880 -> 32:14.400] when you think about how children eat their a child's relationship with food
[32:14.400 -> 32:18.320] starts in the uterus we know that amniotic fluid the fluid that surrounds
[32:18.320 -> 32:23.960] the baby and in the belly has a flavor to it and if for example a mother eats
[32:23.960 -> 32:25.700] garlic the smell of garlic
[32:25.700 -> 32:30.580] will permeate into that amniotic fluid. So my wife ate chocolate obsessively
[32:30.580 -> 32:33.900] and she was pregnant with my son and he's obsessed with chocolate could that
[32:33.900 -> 32:38.620] literally be why? It could literally be a link of course it could be. Honestly? Because we laugh at home and go
[32:38.620 -> 32:41.500] oh it's only because you ate chocolate when you were pregnant for three meals a day
[32:41.500 -> 32:45.320] and that could genuinely be the reason why. It could genuinely be the reason why.
[32:45.320 -> 32:46.320] That sounds a chocoholic.
[32:46.320 -> 32:50.680] I mean nobody can prove that but you know we do know that amniotic fluid has a certain
[32:50.680 -> 32:56.740] smell and flavour to it. We also know that babies swallow the amniotic fluid and as they
[32:56.740 -> 33:01.280] grow and when they like certain foods and smell they swallow it more and that's when
[33:01.280 -> 33:05.400] the early kind of taste bud development happens. Now babies have
[33:05.400 -> 33:10.940] very, they have many more taste buds than we do and as you grow older with age, so
[33:10.940 -> 33:15.500] through adulthood your taste buds decline and then when you become elderly
[33:15.500 -> 33:19.980] you have a further decline in the amount of taste buds that you have. So that
[33:19.980 -> 33:24.420] that basically means that when we're catering for very young children, part of
[33:24.420 -> 33:27.720] the reason why they may not like very flavoursome foods is because it's Mae'n golygu bod, wrth i blant ifanc, rhan o'r rhesymau i ddweud na fydd y bwydau yn fwy flawrus,
[33:27.720 -> 33:30.920] yw bod y prifysgrifau yn ymwneud â'r prifysgrifau
[33:30.920 -> 33:33.200] yn ymwneud â'r prifysgrifau ar gyfer ni,
[33:33.200 -> 33:35.800] felly gweithiwch arno, yn fawr, yn hir,
[33:35.800 -> 33:37.680] gadewch i'r bwydau eu cael eu hoffi
[33:37.680 -> 33:40.600] a gweld ychydig yn fawr os ydynt am gynnal peth newydd.
[33:40.600 -> 33:43.280] A ddim yn ymdrech arno, os nad ydynt yn ei gael.
[33:43.280 -> 33:48.080] Weithiau dydynt ddim yn gallu gwneud y bwydau eu cael. Fel brocoli, you and don't stress about it if they're not having it you know sometimes you just cannot force children to have certain foods like you know broccoli for
[33:48.080 -> 33:52.720] example one of my kids loves it the other one cannot even like can't smell
[33:52.720 -> 33:57.200] it you know he just just hates it so much so there's a huge variation amongst
[33:57.200 -> 34:00.400] children but the key thing is to not give up I know we've mentioned children
[34:00.400 -> 34:03.400] but the other end is the older age group you know if you're living in a
[34:03.400 -> 34:08.520] multi-generational family then elderly people too in order to get maximum
[34:08.520 -> 34:13.400] enjoyment from food they actually need a little bit more flavor because they lose
[34:13.400 -> 34:18.480] taste buds over time and one of the things that I teach in my book foodology
[34:18.480 -> 34:24.200] is the principles of what makes tasty okay eating tasty food is is really
[34:24.200 -> 34:25.160] important but what makes taste taste what makes tasty. Okay, eating tasty food is really important but what makes
[34:25.160 -> 34:29.200] taste taste? What makes tasty tasty? We have a bunch of taste buds in our mouth
[34:29.200 -> 34:34.860] so we have them for sweet, we have salty, we have sour, we have bitter and then we
[34:34.860 -> 34:40.480] also have a mystery taste called umami and we have spice receptors but spice
[34:40.480 -> 34:46.120] receptors are not taste buds, they are receptors for heat and our body ond nid yw'r receptorau goch o goch. Mae'n receptorau i gyd i'r ffynedd ac mae ein bywyd yn dechrau
[34:46.120 -> 34:49.560] gweld teimlo a goch yn y mewn ffynedd.
[34:49.560 -> 34:53.280] Felly mae'r umami yn ystod y ffordd ffyrdd ystod y myfyrdd.
[34:53.280 -> 34:55.680] Ac mae'n ystod y ffordd mwyaf
[34:55.680 -> 34:58.040] o ffordd gwych.
[34:58.040 -> 35:00.800] Y ffordd y gaelwch chi'n ei gael yn marmite,
[35:00.800 -> 35:03.680] ffyrdd ffis, ketchup, tomatoes,
[35:03.680 -> 35:06.720] gosau, chees, dyna'r ffyrdd nat chees, yna yw'r ymdrechion natural
[35:06.720 -> 35:09.560] sydd ganddyn nhw lefelau uchel ar ymdrechion.
[35:09.560 -> 35:14.960] Ac mae'n ymdrech i ni, mae'n ymdrech i ni i gynnyrchu y gwybodaeth.
[35:14.960 -> 35:18.800] Felly rwy'n gobeithio i bobl feddwl am y rhaglenau o flaenau y maen nhw'n
[35:18.800 -> 35:19.800] ymwneud â'r ychwanegu.
[35:19.800 -> 35:24.080] Felly, ar hynny'n golygu, os oes gennych ddŵr salad arall, os oes gennych ddres arno,
[35:24.080 -> 35:27.020] sydd ganddyn nhw ddod o sal, ddod o gwaith, ddod o ddŵr lemwn, that I mean if you've got a plain salad bowl if you've got a dressing on there which has got a little bit of salt a little bit of sugar a little bit of
[35:27.020 -> 35:32.060] lemon juice and then maybe a little umami edge with a touch of fish sauce or
[35:32.060 -> 35:36.100] Worcestershire sauce or soy sauce or something really will bring out different
[35:36.100 -> 35:39.900] dimensions of flavor in your mouth. So when we lose these taste buds and as we
[35:39.900 -> 35:43.060] get older like the five different types do we lose them all in equal measure or
[35:43.060 -> 35:47.040] is there a variance on that? I don't think anybody knows actually, I think at the
[35:47.040 -> 35:52.360] moment the feeling is that probably you lose them universally, but I think
[35:52.360 -> 35:56.200] that nobody has really done enough flavour research to be able to
[35:56.200 -> 36:01.420] definitively give an answer to that. And would you believe it? I mean, the salt for
[36:01.420 -> 36:05.500] example is such an inherent taste that we have, like, you know, salt,
[36:05.500 -> 36:09.400] you put salt on everything from childhood, you know, potatoes, whatever, like, just a
[36:09.400 -> 36:11.100] touch of little salt.
[36:11.100 -> 36:18.200] And to this day, we haven't quite isolated the exact receptor on the taste bud that detects
[36:18.200 -> 36:19.260] salt.
[36:19.260 -> 36:22.400] We know that it exists, but we don't quite know what one it is.
[36:22.400 -> 36:27.000] So, in some ways, we've come so far. Michelin star establishments, you know,
[36:27.000 -> 36:29.500] Maldon sea salt and, you know,
[36:29.500 -> 36:33.500] amazing food and gastronomy, molecular gastronomy, etc.
[36:33.500 -> 36:37.000] But we don't know how humans detect the salt taste.
[36:37.000 -> 36:39.000] Interesting, isn't it? So far still to go.
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[38:51.240 -> 38:54.320] I really want to run through some of the sort of common things that people do
[38:54.320 -> 38:57.360] when it comes to eating for you to tell us whether they're a good or bad thing
[38:57.360 -> 39:03.120] really from your perspective. So first of all fasting. Should we be fasting
[39:03.120 -> 39:07.440] either on a regular basis missing a meal a day or once a week
[39:07.440 -> 39:12.480] once a month doing people hear about water fasts and three-day fasts and 24-hour fasts what do you
[39:12.480 -> 39:17.840] think? Complicated arena you should consult your doctor if you're about to fast it is most helpful
[39:17.840 -> 39:24.320] for people we know that are in pre-diabetic states and need to change their metabolism
[39:24.320 -> 39:47.300] to a more favourable state to prevent the development of diabetes in the long run. y bydd y rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r is one thing, knowing about what your personal relationship to hunger is, is really important.
[39:47.300 -> 39:53.040] So we all get hungry, okay, we don't eat a meal, we do get hungry. Now, we have different
[39:53.040 -> 39:59.520] responses to hunger, okay, some of us get hangry, some of us just will feel hungry and
[39:59.520 -> 40:04.180] then wolf down everything that's near us, some of us can wait a little bit until we
[40:04.180 -> 40:08.840] have a cooked meal, okay. So I think it's really important to take a step back and
[40:08.840 -> 40:12.360] assess your relationship with hunger it's okay to be a little bit hungry
[40:12.360 -> 40:16.360] sometimes and not rush for the nearest thing around us I think lots of people
[40:16.360 -> 40:19.980] have a lot of hunger anxiety we don't we're not used to feeling hungry now
[40:19.980 -> 40:23.320] though are we which our ancestors would have done indeed we're not used to
[40:23.320 -> 40:27.200] feeling hungry and I think we get a lot of anxiety about feeling hungry you know
[40:27.200 -> 40:31.240] people are just like oh god I need to get something into me quickly and
[40:31.240 -> 40:35.360] nothing bad really happens and I'm not saying stay hungry I'm saying it's okay
[40:35.360 -> 40:40.000] to stay hungry for that tiny bit longer and not have two packets of crisps a
[40:40.000 -> 40:44.160] packet of chocolate and four biscuits and just wait that tiny bit longer and
[40:44.160 -> 41:06.120] get home and have a lovely you know pan-fried salmon piece with some couscous pac o chocolat a chwe biscuits a gadewch ychydig yn fwy byth ac ychydig yn fwy byth ac ychydig yn fwy byth ac ychydig yn fwy byth ac ychydig yn fwy byth ac ychydig yn fwy byth ac ychydig yn fwy byth ac ychydig yn fwy byth ac ychydig yn fwy byth ac ychydig yn fwy byth ac ychydig yn fwy byth ac ychydig yn fwy byth ac ychydig yn fwy byth ac ychydig yn fwy byth ac ychydig yn fwy byth ac ychydig innau yn fwy byth ac ychydig innau yn fwy byth ac ychydig innau yn fwy byth ac ychydig innau yn fwy byth ac ychydig innau yn fwy byth ac ychydig innau innau innau innau innau innau innau innau innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai innai I think it really depends on on the person but broadly speaking breakfast lunch and dinner
[41:06.440 -> 41:10.900] With small snacks in between is what the research suggests is is good for us
[41:10.900 -> 41:13.140] And let's talk about snacking because a lot of people do it
[41:13.540 -> 41:14.660] Let's say in the evening
[41:14.660 -> 41:15.360] I'm a crisp
[41:15.360 -> 41:20.320] obsessive and I might sometimes raid the kids because we don't buy crisps for me because I just eat them so we buy them for
[41:20.320 -> 41:21.880] The kids and I eat the kids the crisps
[41:21.880 -> 41:27.760] So I might cane a couple of packets of those, my wife loves chocolate biscuits. In a sort of medical sense
[41:27.760 -> 41:31.760] what is that doing to us at eight, nine o'clock in the evening if we do that on
[41:31.760 -> 41:35.640] a regular basis? What happens is you take the crisps and chocolate that goes
[41:35.640 -> 41:39.800] inside your body, your stomach kind of dissolves it, sugars get released and you
[41:39.800 -> 41:45.640] have this huge sugar spike and your body has your pancreas and your pancreas secretes
[41:45.640 -> 41:49.720] insulin and insulin tries to reduce that sugar level down and it does so very
[41:49.720 -> 41:54.160] successfully but what you've done is you've caused a big amount of work that
[41:54.160 -> 41:57.880] the pancreas have had to do a big amount of work to counteract that sugar rise
[41:57.880 -> 42:03.640] once in a while fine no problem but when you're doing and the pancreas is
[42:03.640 -> 42:28.620] working hard and secreting insulin over it becomes very difficult for it and no problem, but when you're doing zzzzzzzzzzzzzzzzzzzzzzzzzzz some nuts now Yeah, so the nuts will basically have lots of fibers in them and they will gradually release energy
[42:28.620 -> 42:34.640] So that instead of having a sugar spike up you're having a more sustained release of energy
[42:36.480 -> 42:39.260] No, if you need to snack and you're the sort of person needs to snack
[42:39.980 -> 42:42.760] You're gonna snack, right? I mean I slept on the good stuff
[42:43.260 -> 42:46.280] Exactly, and I could never tell anyone not to eat because I
[42:46.600 -> 42:48.600] Love food
[42:48.680 -> 42:55.320] I'm a snack. I'm a eater. I mean eat. I'm food obsessed. You know, like my life revolves around food. I love it so much
[42:55.320 -> 43:01.840] I'm so deeply passionate about food and eating and I think it just plays such an important role in people's lives
[43:01.840 -> 43:05.640] And they don't realize so I would say try and see if you can eat foods yn rôl pwysig ar y bobl ac nid ydyn nhw'n sylwi. Felly byddwn yn dweud, proedwch a gweld a ydych yn gallu cyflawni bwydau
[43:05.640 -> 43:08.680] sydd ganddyn nhw gynhyrchau bywydau gradual.
[43:08.680 -> 43:10.840] Mae bwydau ffibrous yn bwysig yn hynny.
[43:10.840 -> 43:12.520] Mae nougat yn bwysig yn hynny.
[43:12.520 -> 43:14.080] Felly byddwn hefyd yn dweud
[43:14.080 -> 43:16.080] y bydd eich microbiome,
[43:16.080 -> 43:16.960] y bobl-dwyr
[43:16.960 -> 43:18.640] rydyn ni'n siarad amdano ym mhob gwrthwyneb,
[43:18.640 -> 43:20.480] maen nhw hefyd yn rôl
[43:20.480 -> 43:22.400] yn gynllunio
[43:22.400 -> 43:24.720] y ffordd y mae'r hliflwyr
[43:24.720 -> 43:26.220] yn rheoli'r siwgr. Felly dyna hefyd yn un o'r gweithgareddau. Felly mwy o bwydau y gallwch chi ddweud in maintaining the way that the bloodstream regulates the sugar so that
[43:26.220 -> 43:30.320] is also another interaction so the more foods you can eat to try and help your
[43:30.320 -> 43:34.580] gut do its work the better it will be for preventing those big huge sugar
[43:34.580 -> 43:38.920] spikes that are not as good for you. Carbohydrates. Should we try to live a
[43:38.920 -> 43:44.060] carbohydrate free life? Definitely not. Carbs are everything. You need
[43:44.060 -> 43:45.200] carbohydrate in your life.
[43:45.200 -> 43:49.920] Carbohydrate gets broken down to glucose. Glucose is the stuff that makes, gives us
[43:49.920 -> 43:56.040] energy, gives us life. I'm totally anti-carbohydrate restriction and I've
[43:56.040 -> 44:00.480] actually seen extreme carbohydrate restriction lead to people being
[44:00.480 -> 44:05.000] hospitalized in severe starvation states.
[44:05.000 -> 44:07.080] So the body starts breaking down its own tissues
[44:07.080 -> 44:10.000] to try and release more sugars into the system.
[44:10.000 -> 44:11.680] And that's a very extreme example,
[44:11.680 -> 44:13.600] but by and large, I would say,
[44:13.600 -> 44:17.320] I know I am a huge advocate that people do eat carbohydrates.
[44:17.320 -> 44:19.760] In the future, nutrition will evolve.
[44:19.760 -> 44:22.360] So right now we look at sort of calorie counting.
[44:22.360 -> 44:25.440] So we say, okay, I'm gonna eat 2000 calories, but actually that's a very sort of calorie counting so we say okay I'm gonna eat 2,000
[44:25.440 -> 44:30.800] calories but actually that's a very sort of broad way and not a very accurate way
[44:30.800 -> 44:34.480] of looking at things. The science is now telling us that each one of us may
[44:34.480 -> 44:39.840] process carbohydrates differently so for example, you might eat potatoes and
[44:39.840 -> 44:43.520] that potatoes might be the thing that cause you sugar spike whereas Damien you might
[44:43.520 -> 44:48.320] eat something like rice and rice might be the thing that cause you sugar spike, whereas Damien you might eat something like rice and rice might be the thing that causes you a sugar spike and for me it might be pasta.
[44:48.880 -> 44:55.840] With time what we'll be able to tell is which person has sugar spikes in response to which
[44:55.840 -> 45:02.240] carbohydrates if that makes sense. So it's moving towards individualized nutrition okay and we're
[45:02.240 -> 45:05.360] not there yet but we are getting there so I really think in the next decade or so this whole dogma of ac nid ydym yno ar hyn o bryd, ond rydyn ni'n dod yno, felly rwy'n credu y bydd y
[45:05.360 -> 45:12.160] nesaf o ddeged yn y dogma o ddynion, dynion, mwy o brotein, yn newid
[45:12.160 -> 45:19.360] oherwydd rydyn ni'n mor unigol ac bydd ein cyfansoddiadau o garchwyddau garchwyddol
[45:19.360 -> 45:26.000] yn gallu cael eu cymryd yn y dyfodol. Byddwn yn gallu dweud pethau pwysig i bobl, ar gyfer nhw yn benodol.
[45:26.000 -> 45:28.000] Mae llawer o'r diwygio'n
[45:28.000 -> 45:30.000] ymwneud â pentio
[45:30.000 -> 45:32.000] brosiectau'n fawr y dyddiau hwn.
[45:32.000 -> 45:34.000] Dywedwch, dyniwch, dyna'n dda i chi,
[45:34.000 -> 45:36.000] goji berries, chia seeds, da da da da da da.
[45:36.000 -> 45:38.000] Ond nid yw'n unig yn ymwneud â hynny.
[45:38.000 -> 45:40.000] Mae'r diwygio'n eithaf fawr ac anodd
[45:40.000 -> 45:42.000] ac, ar y cyfnod,
[45:42.000 -> 45:44.000] yn gweithio ar gyfer
[45:44.000 -> 45:46.000] diwygio'n unigol, yw lle rydyn ni'n mynd.
[45:46.000 -> 45:50.000] Un tip gwych o carbohydratu sy'n dod i'w gofyn yw
[45:50.000 -> 45:52.000] gofyn a chael y potatoes yn cael eu cwylio.
[45:52.000 -> 45:54.000] Felly, a ydych chi'n hoffi'r potato salad?
[45:54.000 -> 45:55.000] Rydyn ni'n ei hoffi.
[45:55.000 -> 45:56.000] Rydw i'n hoffi'r potato salad.
[45:56.000 -> 46:09.420] Iawn. Felly, yw'r potato salad, rydyn ni wedi'i gofyn, ac yna rydyn ni'n gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i chi gofyn i and you cool them down and when you cool them down those exposed surface of potatoes develop what we call resistant starches which are fibers so what
[46:09.420 -> 46:13.680] happens then is that when you then swallow the cold potato which you've
[46:13.680 -> 46:17.820] obviously put I make like a nice yogurty potato salad dressing on it with lemon
[46:17.820 -> 46:27.000] juice and gaikins and dill and etc but I'll stop there. But what then happens is when you swallow those cooked and cooled
[46:27.000 -> 46:33.040] potatoes those extra resistant starches that you developed on the surface will break down
[46:33.040 -> 46:38.120] gradually instead of quickly and will actually theoretically keep you fuller for longer.
[46:38.120 -> 46:42.320] So you don't even know that stuff you just assume potato is potato whether it's fried,
[46:42.320 -> 46:48.520] baked, cooked, whatever. Totally, totally. Another myth then are an old saying is that breakfast is the food
[46:48.520 -> 46:51.480] that sets you up for the day and that's the one that you should never scrimp on
[46:51.480 -> 46:56.360] and then you should gradually less during the day is there one meal that we
[46:56.360 -> 46:59.720] shouldn't miss out regardless of how busy we are I think breakfast in
[46:59.720 -> 47:05.520] particular people all over the years you know what first it was skip breakfast otherwise
[47:05.520 -> 47:09.040] you'll get fat then it was don't skip breakfast because otherwise you'll get
[47:09.040 -> 47:13.680] fat so the answer to this is overall we think that the people who skip
[47:13.680 -> 47:18.240] breakfast according to the studies are probably the ones who have massive
[47:18.240 -> 47:22.440] lunches because they're super hungry and actually not necessarily it doesn't
[47:22.440 -> 47:25.000] necessarily give beneficial metabolic outcomes so I think a balanced breakfast ac yn wir, dydy o ddim yn rhoi cymorth i ddewis cymorth i'r cyfnodau metabolica.
[47:25.000 -> 47:27.000] Felly rwy'n credu bod y cyfrifiad yn gydnabod,
[47:27.000 -> 47:28.000] y cyfrifiad yn gydnabod, y cyfrifiad yn gydnabod,
[47:28.000 -> 47:29.000] a'r cyfrifiad yn gydnabod,
[47:29.000 -> 47:30.000] yn bwysig iawn.
[47:30.000 -> 47:31.000] a'r cyfrifiad yn gydnabod,
[47:31.000 -> 47:32.000] a'r cyfrifiad yn gydnabod,
[47:32.000 -> 47:33.000] a'r cyfrifiad yn gydnabod,
[47:33.000 -> 47:34.000] a'r cyfrifiad yn gydnabod,
[47:34.000 -> 47:35.000] a'r cyfrifiad yn gydnabod,
[47:35.000 -> 47:36.000] a'r cyfrifiad yn gydnabod,
[47:36.000 -> 47:37.000] a'r cyfrifiad yn gydnabod,
[47:37.000 -> 47:38.000] a'r cyfrifiad yn gydnabod,
[47:38.000 -> 47:39.000] a'r cyfrifiad yn gydnabod,
[47:39.000 -> 47:40.000] a'r cyfrifiad yn gydnabod,
[47:40.000 -> 47:41.000] a'r cyfrifiad yn gydnabod,
[47:41.000 -> 47:42.000] a'r cyfrifiad yn gydnabod,
[47:42.000 -> 47:43.000] a'r cyfrifiad yn gydnabod,
[47:43.000 -> 47:44.000] a'r cyfrifiad yn gydnabod,
[47:44.000 -> 47:45.020] a'r cyfrifiad yn gydnabod, a'r cyfrifiad yn gydnabod, a'r cyfrifiad yn gydnabod, a'r cyfrifiad yn gydnabod, a'r cyfrifiad yn gydnabod, good idea you should have you should eat to feel just full and there's also a lot
[47:45.020 -> 47:49.360] of talk about enjoying your food slowing down chewing your food more why is that
[47:49.360 -> 47:52.900] such an important thing from a nutritional perspective so chewing a
[47:52.900 -> 47:56.860] lot of us have stopped doing it so chewing in medical terms is called
[47:56.860 -> 48:06.960] mastication okay and essentially the whole art of chewing is such that it starts the digestive
[48:06.960 -> 48:11.600] process down in the mouth so you're adding saliva you're adding enzymes you're
[48:11.600 -> 48:15.360] actually getting the most out of the flavor in the mouth before it goes down
[48:15.360 -> 48:18.960] inside you and you start breaking it down. Chewing is really important and we
[48:18.960 -> 48:22.440] have forgotten to do it. There was a scientist, this nutty scientist like a
[48:22.440 -> 48:25.280] few hundred years ago who was called I think Horace Fletcher and he developed scientist, this nutty scientist like a
[48:22.400 -> 48:27.440] few hundred years ago, who was called I
[48:25.280 -> 48:29.280] think Horace Fletcher and he developed this
[48:27.440 -> 48:31.760] thing called Fletcherism which is about
[48:29.280 -> 48:34.320] chewing your food like hundreds of times
[48:31.760 -> 48:36.800] before you swallow it and he swore that
[48:34.320 -> 48:38.960] if you ate your food properly and chewed
[48:36.800 -> 48:41.200] it properly then when you pooed it would
[48:38.960 -> 48:44.240] be perfectly round formed nuggets of
[48:41.200 -> 48:46.360] poo, perfectly smooth, slippery, round, easy to come out and I
[48:46.360 -> 48:51.700] don't, I'm not really a Fletcher, I'm not a Fletcherite but I do think we need to
[48:51.700 -> 48:57.960] sometimes slow down when we eat because we talked a little bit about the social
[48:57.960 -> 49:01.880] role of food but I find it really bizarre that there's these whole new
[49:01.880 -> 49:09.900] trends like called muck, have you heard of m? No. So mukbang is where you have these YouTube videos where there
[49:09.900 -> 49:15.340] will be a person with a load of food in front of them and they'll be eating it
[49:15.340 -> 49:19.920] just eating it essentially you put the YouTube video on and you watch them eat
[49:19.920 -> 49:24.580] chicken wings or whatever and you eat your food whilst watching them eat it
[49:24.580 -> 49:27.680] this is for people who are single or eating on their own I assume not like a
[49:27.680 -> 49:31.400] yeah and you wouldn't sit around as a family would you and watch someone eat?
[49:31.400 -> 49:36.680] well who knows I mean I think so it's all about food commensality right so the
[49:36.680 -> 49:42.580] idea of the social dimension of eating and how we enjoy food whilst having it
[49:42.580 -> 49:46.120] with other people so now there's actually websites where you can pay
[49:46.120 -> 49:49.240] for an eating partner if you're a person alone at home
[49:49.240 -> 49:50.800] who doesn't have anybody to eat with
[49:50.800 -> 49:52.880] and wants to eat with someone at the table,
[49:52.880 -> 49:54.680] you can have them on your laptop.
[49:54.680 -> 49:56.480] And I find that crazy, you know,
[49:56.480 -> 49:58.840] that these sort of trends have evolved.
[49:58.840 -> 50:00.960] Crazy because I would hope that people
[50:00.960 -> 50:04.040] would have people around them to be able to share meals with
[50:04.040 -> 50:05.000] but not so crazy because I understand somehow the desire to have people around you while you eat. byddwn yn gobeithio bod pobl o gwmpas nhw i allu rhannu gwaith. Ond nid yw'n ddifrifol,
[50:05.000 -> 50:06.000] oherwydd rwyf yn deall,
[50:06.000 -> 50:09.000] mae'r amlwg i gael pobl o gwmpas chi wrth i chi chwarae.
[50:09.000 -> 50:12.000] Felly os ydych chi'n ceisio cael bwyd fel...
[50:12.000 -> 50:16.000] ymdrechu'r cyfathrebu cymdeithasol o'r bwyd rydych chi'n ei chwarae.
[50:16.000 -> 50:17.000] Er enghraifft,
[50:17.000 -> 50:19.000] yn mynedd, roedden ni bob amser yn cael dîm o'r teulu.
[50:19.000 -> 50:21.000] A dwi ddim yn teimlo'n gwrs, roedden ni'n cael ffyrdd
[50:21.000 -> 50:22.000] ar y tafel dîm.
[50:22.000 -> 50:24.000] Roedd yna ddisagreimau.
[50:24.000 -> 50:28.640] Mae fy mhob yn cael ychydig yn ffyrdd. Ond, yn y byd, don't get me wrong we had fights at the dinner table, you know there would be disagreements, my mum would get angry at something but by and large that was actually a really
[50:29.360 -> 50:34.560] really solid family time where everybody came together over the dinner table. I know it's
[50:34.560 -> 50:39.600] difficult and busy and everybody has his life but actually those social dimensions of eating
[50:39.600 -> 50:46.000] are really important. Like in France for example they actually do commensal eating really well, mae'n bwysig iawn. Yng Nghymru, er enghraifft, maen nhw'n gwneud gweithio'n dda iawn,
[50:46.000 -> 50:51.000] maen nhw'n gweithio'n dda iawn ar gyfer bwyd, maen nhw'n cael gweithiau'n dau
[50:51.000 -> 50:54.000] ar gyfer mhag o'r diwrnod, ac maen nhw'n siarad am lawer o bethau gwahanol.
[50:54.000 -> 50:58.000] Efallai yng nghysbysgeddau, mae pobl gwahanol yn cael eu dysgu ar gyfer pwyd-dyn,
[50:58.000 -> 51:01.000] yn ystod gweithio ar gyfer bwyd yn y canteen, er enghraifft.
[51:01.000 -> 51:09.120] Mae'n gwahanol iawn i ni. for example so it's really really different and different to us and you know the concept of us like I spoke to a French friend one and she goes I just
[51:09.120 -> 51:16.320] think it's disgusting that you can eat a burger in front of the computer.
[51:16.320 -> 51:20.720] I was like what do you mean? She goes you're alone and you're eating it while you're
[51:20.720 -> 51:45.600] working in front of a computer that isn't eating that's not food that's not Mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n dweud, mae'n d rydych chi'n gwneud swydd bysig, swydd bwysig yn y ysgol,
[51:45.600 -> 51:49.160] mae gennych ddau blant ifanc hefyd, ac rwy'n hoffi'r ffaith, fel y dweudwch,
[51:49.160 -> 51:55.480] weithiau dim ond y pwyllgor yw eich ffordd i ymgyrchu eich hun a chyflwyno eich hun i'ch parhau.
[51:55.480 -> 51:58.480] Pa fath o ddarn o'r tipau arall y byddwch chi'n ei roi i'n clywyr yna,
[51:58.480 -> 52:01.440] o ran, os byddwn ni'n mynd i siutio a chwarae,
[52:01.440 -> 52:04.080] beth allwn ni ei wneud cyn i ni siutio a chwarae?
[52:04.080 -> 52:06.000] Felly mae gennym sylfaen o'r math o bwydau y byddwn ni'n cael eu cwarae.
[52:06.000 -> 52:09.000] Beth allwn ni ei wneud i maximiseo'r
[52:09.000 -> 52:11.000] cymdeithasol a'r aspectau gwych,
[52:11.000 -> 52:14.000] ond hefyd i'n sefyll i fynd allan yno
[52:14.000 -> 52:16.000] a chwarae ar ein mwyaf?
[52:16.000 -> 52:18.000] Byddwn i'n swychio'r tele.
[52:18.000 -> 52:19.000] Sori.
[52:19.000 -> 52:21.000] Er mwyn i rhai pethau fod yn dda,
[52:21.000 -> 52:23.000] oherwydd yna ddewiswch chi'r bwyd
[52:23.000 -> 52:26.780] a'r bobl o'ch gwmpas ac yna dechreuwch ar y tele. Felly, swychio'r tele yw un peth. good stuff in the background because then you stop concentrating on the food and the people around you and you start looking at the telly instead so
[52:26.780 -> 52:31.060] switching off the telly is one thing. The second is I think this concept of sort
[52:31.060 -> 52:38.180] of eating mindfully so your focus at that moment in time becomes the plate in
[52:38.180 -> 52:47.520] front of you and the people around you and what they mean to you and when you eat you're eating each bite at
[52:47.520 -> 52:52.120] a time and you're enjoying the sensory experience in the mouth okay so you're
[52:52.120 -> 52:57.360] enjoying that that roasted pepper tastes really gorgeously peppery oh actually
[52:57.360 -> 53:02.120] that tomato is really nice and juicy and really ripe or you know that piece of
[53:02.120 -> 53:28.600] fish is really beautifully made today like I love the crispy skin on it today neu'r ffysiad yw'r ffys yn eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf eithaf it. You know, I know it's difficult but we talk about lots of the problems that we have in our life about being unable to communicate with other people. For me,
[53:28.600 -> 53:33.560] food is an expression of my love towards the people I love, my husband and
[53:33.560 -> 53:38.320] children who get to eat most of my meals. So for me, when I cook them a meal it's
[53:38.320 -> 53:44.180] not just me saying, sustain yourself, eat. It's come, let's come together, this is my
[53:44.180 -> 53:45.480] hug on a plate for you,
[53:45.480 -> 53:48.800] this is something that I've made because I care about you.
[53:48.800 -> 53:52.160] So take time over eating, switch the telly off,
[53:52.160 -> 53:56.400] eat mindfully and eat a diverse range of foods
[53:56.400 -> 53:57.920] that you have cooked.
[53:57.920 -> 53:59.280] That you have cooked yourself.
[53:59.280 -> 54:00.640] A hug on a plate, I love that,
[54:00.640 -> 54:01.480] what a lovely way of framing that.
[54:01.480 -> 54:02.880] I think it's brilliant.
[54:02.880 -> 54:05.600] And we often end these podcasts by asking people
[54:05.600 -> 54:08.080] for their three non-negotiable behaviours.
[54:08.080 -> 54:09.560] I would like to flip it slightly.
[54:09.560 -> 54:11.040] I would just like to ask you,
[54:11.040 -> 54:13.400] what are the three things that we should ask ourselves
[54:13.400 -> 54:15.480] about the food that we're about to eat
[54:15.480 -> 54:18.240] when we pick up a sandwich, pop into a supermarket,
[54:18.240 -> 54:19.600] plan what we're having for dinner?
[54:19.600 -> 54:22.880] I just really clear three questions
[54:22.880 -> 54:24.680] to get us all closer to the kind of meals
[54:24.680 -> 54:25.080] that we should
[54:25.080 -> 54:26.080] be eating.
[54:26.080 -> 54:31.200] So first thing I would ask myself is, am I hungry right now or am I just eating for the
[54:31.200 -> 54:36.800] sake of eating? So that's really important. Or is it time for me to eat or am I just like,
[54:36.800 -> 54:44.000] well, I'm in a shop, I'll get a sandwich. Second thing I'd ask is, am I eating a diverse
[54:44.000 -> 54:47.020] meal right now or have I restricted myself again to
[54:47.020 -> 54:51.760] things that I'm just used to yeah and third thing I'd ask is am I enjoying
[54:51.760 -> 54:55.660] this food because and what can I do to make this an enjoyable experience
[54:55.660 -> 54:59.680] brilliant I think if we start asking those three questions before we dive in
[54:59.680 -> 55:02.840] and start eating our meals then then brilliant I just want to remind people
[55:02.840 -> 55:05.040] that when we sit and have these conversations,
[55:05.040 -> 55:06.240] I think it's really easy for listeners to go,
[55:06.240 -> 55:07.720] yeah, you're not living in the real world.
[55:07.720 -> 55:09.360] I've got a job, I've got kids, I'm busy,
[55:09.360 -> 55:11.600] but you are a practicing doctor.
[55:11.600 -> 55:13.320] You worked 100 hours last week.
[55:13.320 -> 55:15.080] You're an author, you appear on TV shows,
[55:15.080 -> 55:17.880] you went on MasterChef, you've got two kids of your own.
[55:17.880 -> 55:19.560] Yet among all of that,
[55:19.560 -> 55:22.240] you are able to find the time to eat healthily.
[55:22.240 -> 55:23.940] And I assume it's because actually,
[55:23.940 -> 55:27.800] it doesn't really take as much time as maybe we think but also in your mind it's the
[55:27.800 -> 55:32.700] single most important thing that we do for our bodies numerous times a day.
[55:32.700 -> 55:38.020] I really do believe that I mean I I went on Masterchef in 2017 and won I was
[55:38.020 -> 55:41.780] actually working full-time as a doctor with a with a two-year-old baby at that
[55:41.780 -> 55:45.720] time and everybody always asked me how did you do it like what was your secret gyda'r beibl oedd dwy oed yn y pryd. Ac mae pawb yn gofyn i mi, sut wnaethoch chi ei wneud?
[55:45.720 -> 55:47.440] Fel, beth oedd eich rhaglen i'w cyflawni?
[55:47.440 -> 55:50.440] Ac beth yw'r hyn sy'n gwneud eich hynny'n ddewisol?
[55:50.440 -> 55:51.880] Ac, wyt ti'n gwybod, beth yw'r hyn
[55:51.880 -> 55:53.200] sy'n rhoi'r sgwrs i chi wneud?
[55:53.200 -> 55:54.560] Ac rhan o hyn yw,
[55:54.560 -> 55:56.920] mae fy nhyrfodau meddygol wedi rhoi i mi
[55:56.920 -> 55:59.080] llawer o'r deithiau y gallwn eu defnyddio
[55:59.080 -> 56:02.080] i fod yn leol ym mhob presiwn.
[56:02.080 -> 56:03.640] Ond y fflip o'r peth hefyd yw
[56:03.640 -> 56:06.160] y bydd y cwmni a'r bwyd, oherwydd
[56:06.160 -> 56:11.440] mae'n bwysig iawn i mi, ac oherwydd fy mod i'n cuin iawn a'n gweud iawn, mae'n helpu i mi mewn
[56:11.440 -> 56:16.000] fy nghymdeithas ffysigol yn llawer iawn. Mae'n rhoi energia i mi, mae'n rhoi'n ymdrech, mae'n rhoi i mi i
[56:17.280 -> 56:22.320] gynhalu mewn gwahanol arferion eraill o'n bywyd. Felly mae'n ddiddorol
[56:22.320 -> 56:26.040] ffordd o argymheliad. Byddwch chi'n cael tebyg bod pan fyddwch chi'n dechrau cuin iawn, So it's kind of like it's a circular kind of argument, you know I you'll find that when you start cooking well
[56:26.280 -> 56:30.640] Lots of other things that weren't so high performance in your life start coming together
[56:31.200 -> 56:35.480] Because that eating well will give you will feel it you will feel you poo better
[56:35.480 -> 56:39.040] You will feel you your skin is better. You'll feel less bloated
[56:39.040 -> 57:29.120] You will feel all the things that you know, a healthy lifestyle should bring you you'll feel more energetic more zesty You know life just becomes all that more exciting when food is a big part of it Mae'n rdod â nerves as well, not just one type of nerve in the gut. It's a really complex, innovative thing. It's not an inert kind of thing just lying there. It's moving,
[57:29.120 -> 57:33.000] it's propulsing, it's got its own electrical connections in there. And
[57:33.000 -> 57:39.400] those nerves in the gut are actually directly linked to the brain in three
[57:39.400 -> 57:44.640] key ways. So first is via another nerve which fires signal up and down called
[57:44.640 -> 57:47.840] the vagus nerve and that vagus nerve also goes into our reward
[57:47.920 -> 57:53.780] Systems, which is why eating something nice can give us a sense of reward in our brain
[57:54.360 -> 57:59.040] Also why we talk about things like I had a gut instinct. I had you know something in me
[57:59.040 -> 58:03.500] I just knew it, you know, like it felt it in my waters. Yeah, you feel it in your gut, you know
[58:03.500 -> 58:05.920] You you know those there's a feeling about
[58:05.920 -> 58:10.080] another human being, something because you've got a nervous system in there and it's firing
[58:10.080 -> 58:16.480] and doing things and it's connected to your brain. So that's one way. The second way is you have an
[58:16.480 -> 58:21.920] immunity in your guts as well. So we talk about people having an immune system with lots of immune
[58:21.920 -> 58:27.480] cells all over their body but the gut is the biggest houser of immune cells and those immune mae pobl sydd gyda system allanol o cell allanol ar eu bywyd, ond mae'r goll ymhellach o cell allanol,
[58:27.480 -> 58:29.840] a'r cell allanol hynny sy'n cyfrifol ar ddeunyddau
[58:29.840 -> 58:32.920] sy'n cyfrifol ar y bywyd, gan gynnwys pob rhan o'r bywyd,
[58:32.920 -> 58:34.600] gan gynnwys y dyn.
[58:34.600 -> 58:36.720] Ac yna'r ddiwedd, y hormônau.
[58:36.720 -> 58:41.320] Felly mae'r goll yn amgylchedd fawr o hormônau gwahanol,
[58:41.320 -> 58:44.600] rhai o'r rhai o'r rhai sy'n ymwneud â rheoli ystod y mhob.
[58:44.600 -> 58:48.000] Ac mae'r depressmdrechion. Yn ymwneud â'r depression, mae'n cael ei ystyried
[58:48.000 -> 58:52.000] fel sefydliad o'r ymdrechion,
[58:52.000 -> 58:56.000] lle mae anhygoel yn y bawel, y tisueau bywydol, etc.
[58:56.000 -> 59:00.000] Mae pethau wedi mynd yn ffwrdd o'r gysylltiad â'r goch.
[59:00.000 -> 59:04.000] Mae'n cael ei ystyried fel y gysylltiad a'r goch.
[59:04.000 -> 59:06.160] Mae'r cysylltiad hwn wedi mynd yn ygyrchu gan immuniaeth, hormônau a nerfau,
[59:06.160 -> 59:08.720] wedi mynd yn iawn.
[59:08.720 -> 59:13.040] Felly mae yna ymgysylltiadau anhygoel, rwy'n credu mai un ohonyn nhw yw'r ymgysylltiad Smiles,
[59:13.040 -> 59:15.920] lle maen nhw'n cymryd grwpiau o bobl ac yn meddwl ar bobl,
[59:15.920 -> 59:17.520] ac maen nhw'n cymryd grwpiau gyda'r bobl, ac maen nhw'n dweud,
[59:17.520 -> 59:21.560] dwi eisiau i chi gymryd diet mededigol iawn a chynnal i chi.
[59:21.560 -> 59:29.960] Ac maen nhw wedi gweld bod y bwyd a'r ddyn i'w chwylio'n and cook for yourself and they've actually found that the food and the eating well has massive massive impact on reducing depressive symptoms so yeah
[59:29.960 -> 59:36.720] so you know now the evidence is emerging that eating well can prevent to an
[59:36.720 -> 59:42.440] extent certain depressive illnesses or help ones help people recover from them
[59:42.440 -> 59:45.400] which I think is really profound when you think about
[59:45.400 -> 59:46.400] it.
[59:46.400 -> 59:51.040] So there's no part of your body, from your brain to your bowel, that is not impacted
[59:51.040 -> 59:52.880] or affected by what you eat, is there?
[59:52.880 -> 59:57.600] Exactly. There is not a single tissue in your body that isn't impacted by what you eat.
[59:57.600 -> 01:00:01.520] So food gets you closer to a high-performance life without question.
[01:00:01.520 -> 01:00:02.520] A hundred percent.
[01:00:02.520 -> 01:00:05.000] It's been a really fascinating conversation. Thank you so much for giving up the time. I really hope that people have listened to this and can take on board all of the points 100% Mae wedi bod yn gyfarwyddus gwrs. Diolch am y tro.
[01:00:05.000 -> 01:00:09.000] Rwy'n gobeithio y bydd pobl wedi gwrando ar hyn a gallu eu cymryd ar y pwyntau rydyn ni'n ei gysylltu â.
[01:00:09.000 -> 01:00:12.000] A meddwl yn ffyrddol am yr hyn rydyn ni'n ei gwybod.
[01:00:12.000 -> 01:00:16.000] Nid yw cymorth fawr yn y gym, y swydd a'r gwaith a'r gwaith gwaith.
[01:00:16.000 -> 01:00:21.000] Os ydynt am mwy o wybodaeth, ychydig ar y gwaith rydych chi wedi'i wneud,
[01:00:21.000 -> 01:00:27.000] neu ymdrechion o rywle, beth bynnag? y byddai'n dweud y byddai'n dweud y byddai'n dweud y byddai'n dweud y byddai'n dweud y byddai'n dweud y byddai'n dweud y byddai'n dweud y byddai'n dweud y byddai'n dweud y byddai'n dweud y byddai'n dweud y byddai'n dweud y byddai'n dweud y byddai'n dweud y byddai'n dweud y byddai'n dweud y byddai'n dweud y byddai'n dweud y byddai'n dweud y byddai'n dweud y byddai'n dweud y byddai'n dweud y byddai'n dweud y byddai'n dweud y byddai'n dweud y byddai'n dweud thema.
[01:00:27.000 -> 01:00:32.000] y byddai'n dweud y byddai'n dweud y byddai'n dweud y byddai'n dweud y byddai'n dweud y byddai'n dweud thema.
[01:00:32.000 -> 01:00:35.000] y byddai'n dweud y byddai'n dweud thema.
[01:00:35.000 -> 01:00:38.000] y byddai'n dweud y byddai'n dweud thema.
[01:00:38.000 -> 01:00:41.000] y byddai'n dweud y byddai'n dweud thema.
[01:00:41.000 -> 01:00:44.000] y byddai'n dweud y byddai'n dweud thema.
[01:00:44.000 -> 01:00:48.520] y byddai'n read my book Foodology. Wonderful we'll do just that. It's a
[01:00:48.520 -> 01:00:53.040] great book I have a copy as you know and if you want to you can go to the
[01:00:53.040 -> 01:00:56.360] highperformancepodcast.com right now and you can you can get your hands on a
[01:00:56.360 -> 01:01:00.000] copy of Salia's book it's a pleasure to be working with her on that and you are
[01:01:00.000 -> 01:01:05.400] writing something else it's coming out in a year or two? Yeah so January 2023 a
[01:01:05.400 -> 01:01:12.080] cookbook with recipes, diverse recipes full of fun ingredients. Foodology is a
[01:01:12.080 -> 01:01:16.040] great, I have to say someone said to me the best compliment I've ever heard, they
[01:01:16.040 -> 01:01:21.520] said to me I've got a copy of your book in the toilet and when I poo I read it
[01:01:21.520 -> 01:01:25.600] it made me so happy. It's the right part of the house probably, though, isn't it?
[01:01:25.600 -> 01:01:26.400] Exactly!
[01:01:26.400 -> 01:01:29.000] It is the perfect toilet book.
[01:01:29.000 -> 01:01:30.400] Brilliant.
[01:01:30.400 -> 01:01:31.600] Thank you so much.
[01:01:31.600 -> 01:01:32.400] Thanks.
[01:01:35.400 -> 01:01:40.400] Damien, Jake, all really that conversation is about is
[01:01:40.400 -> 01:01:43.600] just thinking, even for a small amount of time,
[01:01:43.600 -> 01:01:47.320] about exactly how and what you're gonna eat the highlight for me
[01:01:47.320 -> 01:01:51.540] That was when Sally has said, you know for me cooking for my family is like giving them a hug on a plate
[01:01:51.540 -> 01:01:55.800] It is like this is how much I love you. This is what I want to cook for you. Here's what you get and I think
[01:01:56.720 -> 01:02:00.200] Actually, it's not just about cooking food for the people we love because we love them
[01:02:00.200 -> 01:02:04.000] It's about what we put inside our own bodies because we have that respect for ourselves, you know
[01:02:04.000 -> 01:02:09.760] Yeah, I yeah yw'r hyn rydyn ni'n rhoi yn ein cydweithiau ein hunain, oherwydd rydyn ni'n cael y rhaglen ar gyfer ein hunain, gwybod? Ie, ac rwy'n credu y pwynt a wnaeth Sally ar y dechrau o hynny oedd bod ni'n gwneud penderfyniadau
[01:02:09.760 -> 01:02:14.560] ar y cyfansoddau, fel bod bwyd yn y peth un sy'n gwneud penderfyniadau ar gyfer y gwaith. Mae ymchwil
[01:02:14.560 -> 01:02:20.320] sy'n dweud y gwneud ymwneudau o ran 10,000 ar y diwrnod, ac y dechrau rydw i wedi'i ddysgu o ran 236 o
[01:02:20.320 -> 01:02:25.180] nhw, mae'n cynnwys y cymysgedd o bwyd a drin. Felly os ydych chi'n meddwl am y niferoedd o bryd of them involves the consummation of food and drink so if you think about the
[01:02:25.180 -> 01:02:28.500] amount of times we're on autopilot like the amount of decisions you make when
[01:02:28.500 -> 01:02:31.820] you go to a coffee shop what size cup do you want what type of coffee bean you
[01:02:31.820 -> 01:02:36.440] want the style of coffee what type of milk sugar sweetness most of the time
[01:02:36.440 -> 01:02:39.460] our brain doesn't like that so we just order the same drink every time
[01:02:39.460 -> 01:02:43.460] whereas what she's encouraging us to do is just pause for a moment and think
[01:02:43.460 -> 01:02:45.340] about it that could only be a good thing
[01:02:45.580 -> 01:02:50.120] But she's not doing it in a kind of preachy. You must be better way. Let's just remind people listening
[01:02:50.200 -> 01:02:53.400] She has a full-time job a lot more more than a full-time job. She's a doctor
[01:02:53.960 -> 01:02:57.280] And she told us she did a hundred hours last week plus
[01:02:57.280 -> 01:03:00.520] She's a mom of two plus she writes books does TV shows like she's busy
[01:03:00.760 -> 01:03:04.400] But still finds the time and I kept thinking when she was when she was talking
[01:03:04.400 -> 01:03:08.200] I was like, this is someone who's basically saying to our audience Mae hwn yn byw yn byw, ond mae'n dal i ddod o'r amser. A dw i'n meddwl, wrth fy modd ymchwilio, a oeddwn i'n dweud, dyma rhywun sy'n dweud i'n cymdeithas,
[01:03:08.200 -> 01:03:11.280] ddim i chi feddwl am eich mhobl, oherwydd eich bod chi'n ddiddorol.
[01:03:11.280 -> 01:03:13.200] Penderfynwch am eich mhobl, oherwydd dydych chi'n cymryd eich bod chi.
[01:03:13.200 -> 01:03:15.080] Ie, felly, mae'n ddweud hynny,
[01:03:15.080 -> 01:03:16.720] ychydig amser pan mae pobl yn dweud,
[01:03:16.720 -> 01:03:17.960] dwi'n mwy byw i'w wneud.
[01:03:17.960 -> 01:03:19.840] Yr anghwyr yw, nid yw'n gyfrifol ar gyfer chi.
[01:03:19.840 -> 01:03:21.680] Nid yw'n cyfrifol ar gyfer chi.
[01:03:21.680 -> 01:03:24.800] Ac iawn, bob cynghori fwyaf a oedd wedi'i ddweud amdano,
[01:03:24.800 -> 01:03:25.000] mae'n dechrau gyda'r gofal eu hunain. Felly, mae'n gwneud hynny'n ddifrifol iawn ar eich llist o anodd. Ond i gyd, pob cyngor cyhoeddiol rydyn ni'n siarad am,
[01:03:25.000 -> 01:03:27.000] mae'n dechrau gyda'r gofal ei hunain yn gyntaf.
[01:03:27.000 -> 01:03:29.000] Felly mae'n gwneud hynny'n anodd,
[01:03:29.000 -> 01:03:30.000] ac yna gallwch chi gofalu am eraill,
[01:03:30.000 -> 01:03:32.000] ac yna gallwch chi ymdrechu ar eich golau.
[01:03:32.000 -> 01:03:34.000] Ac eto, yr hyn y mae Saleha yn dweud wrthym,
[01:03:34.000 -> 01:03:36.000] yw, gadewch i chi eich anodd,
[01:03:36.000 -> 01:03:38.000] eich iechyd a'ch gwybodaeth
[01:03:38.000 -> 01:03:40.000] mae'n rhaid i gyd fod yn rhywbeth
[01:03:40.000 -> 01:03:41.000] na'ch gweithredu ar.
[01:03:41.000 -> 01:03:42.000] Mae gen i ddigon o bobl rydw i'n gwybod
[01:03:42.000 -> 01:03:43.000] sy'n dweud wrthym nad oes gennyn nhw amser
[01:03:43.000 -> 01:03:44.000] ar gyfer pethau gwahanol
[01:03:44.000 -> 01:03:45.280] ac rwy'n gweld nhw ar Instagram, llawer. Ychydig newydd, newydd, newydd. Ac rwy'n meddwl, Negotiate on I have enough people. I know that tell me they have no time for certain things and I see them on Instagram plenty
[01:03:45.880 -> 01:03:50.220] Updates updates updates and I'm thinking well if you've got five minutes to do an Instagram update
[01:03:50.220 -> 01:03:53.680] You've definitely got five minutes to consider what you're gonna put in your body because as she said
[01:03:53.740 -> 01:03:56.840] It's the only thing that connects us to the earth and I really hope that
[01:03:57.580 -> 01:04:03.840] You know when she talks about the way we eat and what we eat and how we I just hope that people realize that you can
[01:04:03.840 -> 01:04:05.040] Still be high-performance
[01:04:05.040 -> 01:04:07.040] Of course without all of that stuff
[01:04:07.400 -> 01:04:13.380] But almost the single biggest thing you can do to get yourself closer to high performance is what you eat and drink because as she said
[01:04:14.160 -> 01:04:20.420] It infects and impacts every single bit of tissue in our bodies. Yep. We frequently use that phrase about pit stops
[01:04:20.940 -> 01:04:27.540] Being who stops and refuels the best and this is just about what type of fuel you're putting in in those moments
[01:04:27.540 -> 01:04:28.040] Great
[01:04:28.040 -> 01:04:28.300] well
[01:04:28.300 -> 01:04:33.160] I really hope that for you listening to this, you know having an expert comment here and share all the things that she's learned as
[01:04:33.160 -> 01:04:35.680] An author and as a doctor and as an expert was helpful to you
[01:04:38.160 -> 01:04:43.300] So there we go our first episode with an expert Sally, I thank you so much for coming on sharing so much
[01:04:43.300 -> 01:04:48.340] I think there's some really strong takeaways there for all of you to just learn about what we can do better
[01:04:48.340 -> 01:04:54.820] And I you know, I'm definitely guilty of either overeating or absent-mindedly eating and as she said, you know, am I hungry?
[01:04:54.820 -> 01:04:56.820] Is it good for me? Do I need it?
[01:04:56.820 -> 01:04:58.180] I
[01:04:58.180 -> 01:05:02.420] Certainly learned a lot and I'm gonna try and approach food a different way now
[01:05:02.740 -> 01:05:06.880] Because it's the one thing we put into our bodies that we really truly can control and I suppose
[01:05:06.880 -> 01:05:10.160] That we live in this world where it's kind of okay to eat crap, isn't it?
[01:05:10.160 -> 01:05:16.480] Because everyone does it and the adverts are everywhere, but it really isn't not all the time anyway, and I'm Sally are brilliant
[01:05:16.480 -> 01:05:17.240] Thank you so much
[01:05:17.240 -> 01:05:17.800] and
[01:05:17.800 -> 01:05:19.320] if you want to find out more about
[01:05:19.320 -> 01:05:30.160] Saliya if you want to watch the episodes if you want to get tickets for the high performance tour or get your hands on the book Or check out our store. All you need to do is go to the high performance podcast
[01:05:30.640 -> 01:05:37.640] Com everything is there and you can become more immersed in the world of high performance including joining our members club the high performance circle
[01:05:37.640 -> 01:05:40.880] So if you want to kind of take your experience of high performance to a new level
[01:05:41.240 -> 01:05:47.680] When the new year gets going just head to the high performance podcast calm and we'll be back on New Year's Eve
[01:05:47.680 -> 01:05:49.680] We've got a special collaboration episode with
[01:05:50.160 -> 01:05:53.380] Cotton and happy place where she shares some of her favorite guests
[01:05:53.380 -> 01:06:00.000] We share some of our favorite guests and we just have a nice chat really about the things we've learned from creating our respective podcasts
[01:06:00.000 -> 01:06:05.440] So see you on the 31st if you don't check in in with us then I hope you have a very happy new year
[01:06:05.440 -> 01:06:11.780] I send all my love all my best wishes for all of you for 2022. It can only get better. I think can't it and
[01:06:12.760 -> 01:06:18.080] Stick with high performance throughout because when you're struggling when you're lonely when things are difficult when it's challenging
[01:06:18.280 -> 01:06:20.640] We're here to lift you up and to help you out
[01:06:21.280 -> 01:06:23.760] Remember, there is no secret. It is all there for you
[01:06:23.760 -> 01:06:25.360] Be your own biggest cheerleader
[01:06:25.360 -> 01:06:30.180] and make world-class basics your calling card in 2022.
[01:06:30.180 -> None] See you soon. you