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    The Food Doctor: "Extra Protein Is Making You Fatter!" The 6 Food Lies Everyone Still Believes! (Brand NEW Food Science) - Tim Spector

    enOctober 05, 2023

    Podcast Summary

    • The Long-Term Impact of Dietary ChoicesOur dietary choices have far-reaching consequences for our health and society. Prioritizing good nutrition from an early age and debunking protein supplement myths are crucial for long-term well-being.

      Our dietary choices have significant consequences for both our individual health and society as a whole. The prevalence of chronic diseases such as cancer, heart disease, diabetes, and obesity is reaching epidemic levels, with major implications for our well-being and economic output. Poor nutrition not only affects our physical health but also has links to mental health conditions like depression and anxiety. We must recognize that the impact of our diet extends far beyond our current state of well-being. Even if we appear healthy on the outside, disease may be silently growing within us. It's crucial to prioritize good nutrition from an early age and consider the long-term effects as we age. Additionally, the popular belief in the need for excessive protein supplementation is largely driven by marketing hype and may not be necessary for most individuals.

    • Excessive Protein Intake and its Impact on Weight GainMost individuals consume more protein than necessary, leading to weight gain. Natural food sources are sufficient for obtaining protein, and it is important to focus on increasing fiber intake in our diets.

      Most people are consuming nearly twice as much protein as they need for normal protein balance. This excessive protein intake is not necessary for the majority of individuals and can lead to the conversion of protein into sugars and fats, which can contribute to weight gain. While certain groups such as the elderly, those eating restricted diets, or bodybuilders may require additional protein, for the average person, normal food sources are sufficient. Our bodies have evolved to obtain protein from natural food rather than supplements, which may contain chemicals and lack the natural form of protein. It's important to note that only a small percentage of protein gets stored in our muscles, and the excess is either eliminated or converted into sugars and fat. Fibre deficiency, on the other hand, affects 95% of people, highlighting the importance of increasing fibre intake in our diets.

    • The importance of fiber in our diet and its impact on healthIncreasing fiber intake, even by a small amount, can have significant benefits for longevity, cancer prevention, mental health, and overall well-being. It can be achieved by incorporating high-fiber and high-protein foods into our diet.

      Fiber is often overlooked in our diets, yet it is crucial for good health. The focus on protein marketing has led to an imbalance, with many people being protein deficient while neglecting their fiber intake. Fiber is found in carbohydrates, specifically in sugars, starches, and fibers that aren't immediately absorbed. These fibers reach our gut microbes and provide them with essential nutrients and slower digestion. Increasing our fiber intake by just a small amount, like a handful of nuts or seeds, can reduce the risk of death and have a significant impact on longevity, cancer prevention, mental health, and overall well-being. By diversifying our diet with a variety of plants, including nuts and seeds, we can easily incorporate high-fiber and high-protein foods without relying on chemical supplements.

    • The Power of a Diverse DietBy incorporating a variety of foods into our meals, we can promote a healthier gut microbiome, leading to improved digestion, mental well-being, and a stronger immune system.

      Diversifying our diets can have a significant impact on our overall health. By introducing a variety of foods into our meals, we can nurture a broader range of microbes in our gut, which in turn can lead to better digestion, improved mental health, and enhanced immunity. These diverse microbes act like little pets living inside us, waiting to be fed. While swapping microbes with close friends and family is common, without the right nourishment, they won't survive. The fertilizer for these microbes is the diversity of foods we consume. By eating different types of food from different sources, we can provide the rich soil these microbes need to flourish. So, if we want to optimize our health, it's important to embrace a diverse diet.

    • Enhancing Your Diet and Gut Health through Vegetable FermentationFermenting vegetables is an easy way to boost nutrition, eliminate harmful bacteria, and create a gut-like environment with numerous health benefits. Don't waste veggies, ferment them for a healthier diet.

      Fermenting vegetables is a simple and effective way to increase the nutrient content of your diet and promote gut health. By adding salt and water to chopped vegetables, natural microbes on those plants are allowed to flourish and enhance the composition of the food. Fermentation makes the food acidic, eliminates harmful bacteria, and creates a mini version of your gut. These fermented foods are packed with nutrients and studies show that consuming them regularly has numerous health benefits. Instead of throwing away unused or leftover vegetables, you can easily ferment them, reducing waste and maximizing nutritional value. So, don't underestimate the power of fermentation for a healthier diet.

    • The Health Benefits of Fermented FoodsIncorporating fermented foods into your regular diet can effectively improve your health by boosting your gut microbiome and preventing chronic diseases.

      Fermented foods, like the probiotic fermented food made from kitchen scraps mentioned by Tim Spector, can greatly improve your health. These foods, packed with diverse probiotic microbes, can help boost your gut microbiome and prevent chronic diseases. Comparing populations like the Japanese and Koreans who have large amounts of fermented foods in their diets to those in the UK and US, it is evident that a balanced, diverse gut microbiome contributes to longer lifespans and better overall health. This simple exercise of fermenting foods at home mirrors the microbiome's natural processes and offers a rich diversity of microbial benefits. It serves as a reminder that the complexity and positive changes achieved through fermentation are akin to the difference between a grape and an amazing vintage red wine. So, instead of relying on misleading labels in the supermarket, incorporating fermented foods into your regular diet can be an effective and cost-effective way to improve your health.

    • The Truth About Low-Fat FoodsLow-fat foods can lead to overeating and have negative effects on heart health and gut microbiome. Instead, opt for minimally processed foods with minimal ingredients.

      Low-fat foods can actually lead to overeating. When compared to identical meals in lab conditions, individuals who consumed low-fat foods consumed significantly more over the next day or so. These low-fat options often rely on extra sugars and starches to make them taste good, which can have negative effects on heart health and gut microbiome. It's important to avoid foods that claim to be zero fat or zero sugar but are filled with chemicals and additives. Instead, focus on foods that have minimal ingredients, such as plain yogurt made with milk and live cultures. Processing itself is not inherently bad, but it's the addition of artificial ingredients and the stripping away of natural nutrients that make foods ultra-processed and potentially harmful.

    • The Dangers of Ultra-Processed FoodsUltra-processed foods, which are full of additives and artificial ingredients, are linked to various health problems. Consumers should be cautious and skeptical of misleading marketing claims on packaging.

      Ultra-processed foods should not be considered as real food. They are essentially edible food-like substances that are industrially made, full of additives, stabilizers, and artificial ingredients. These processed foods have been linked to numerous health problems, including an increased risk of cancers and heart disease. Shockingly, the average person in the UK consumes about 60% of their food as ultra-processed, significantly more than healthier European countries. These massive companies with billions of pounds to spend on marketing mislead consumers with fake health claims and confusing labels. Not only do these foods contribute to disease, but they also make us overeat. Therefore, it is crucial to be cautious when reading packaging and not to fall for false claims of "natural" or "low fat," as they often contain harmful additives.

    • The Negative Impact of Unhealthy SnackingReducing unhealthy snacking, choosing nutritious options, and avoiding late-night snacking are essential for maintaining a balanced nutritional profile and promoting overall health.

      Snacking has become the norm in many Western countries like the US and the UK. However, most snacks available are unhealthy and can undo the benefits of healthy meals. A study found that 95% of people are snackers, and 25% of them are undermining their overall nutrition with unhealthy snacking. Snacks often contain extra and unhealthy calories that can upset metabolism and make individuals hungrier. The timing of snacking also plays a role, as late-night snacks disrupt circadian rhythms and lead to increased hunger the next day. To combat this, it is important to reduce snacking, opt for healthy options like nuts and fruits, and avoid late-night snacking to maintain a balanced nutritional profile.

    • Opting for Real, Whole Foods for Better HealthFocus on choosing foods that are not super sugary, super fat, or ultra-processed. Beware of health claims and opt for healthier alternatives like nuts or fruits. Explore whole grains for healthier options and develop good food habits for overall well-being.

      We should focus on eating real, whole foods and avoid those with health claims or health halos. Tim Spector emphasizes the importance of choosing foods that are not super sugary, super fat, or ultra-processed. He suggests opting for something healthy like mixed nuts or an apple instead. Claims about low-fat, low-sugar, high protein, or natural flavorings should act as warning signs that the food is to be avoided. Bread and white rice are two red flags that he points out, as they often contain excessive sugar and lack fiber. Instead, he recommends exploring other grains like quinoa, barley, or oats for a healthier option. Developing good food habits, including mindful eating and sticking to a routine, can also contribute to overall well-being.

    • The evolving understanding of what is healthy and what is notStaying open-minded and updated with new scientific findings is crucial in reassessing our dietary choices based on reliable information.

      Our understanding of what is healthy and what is not can change over time based on new research and data. For instance, coffee was once believed to be harmful, but now studies consistently show that it can actually reduce the risk of heart disease and increase longevity. Similarly, our view on fats has shifted from avoiding them to understanding that certain fats, like those found in cheese, can be beneficial for our health. This highlights the importance of staying open-minded and updated with the latest scientific findings, as our previous beliefs may not always be accurate. So, it's important to reassess our dietary choices based on reliable information.

    • Debunking the Myth of Drinking Eight Glasses of Water a DayTrust your body's natural signals for hydration rather than relying on arbitrary recommendations, and don't be swayed by marketing tactics promoting excessive hydration and rehydration products.

      The idea of needing to drink eight glasses of water a day is not supported by hard evidence. This recommendation, often found on government sites, is perpetuated by the drinks industry, which profits from selling plastic bottled water. There is no scientific proof that we are all deprived of hydration or that over-hydrating is a significant health issue. Our bodies have evolved to indicate when we are thirsty, and we don't need constant reminders or hourly drinking schedules. Similarly, the marketing of rehydration products and electrolytes is largely nonsensical. It's important to debunk these myths and trust our body's natural signals for hydration.

    • Emphasizing Balance and Variety in Food Choices for a Healthy GutFocus on overall composition of meals by incorporating a variety of nutritious foods, while not demonizing specific ingredients. Balance and diversity are crucial for a healthy gut microbiome.

      Our food choices should be based on overall balance and variety, rather than demonizing specific ingredients. Tim Spector emphasizes the importance of not getting hung up on individual foods, but rather focusing on the overall composition of our plates. While certain foods like bananas and grapes may have health benefits, consuming them in excess can lead to high sugar spikes and increased hunger. It's important to consider the nutritional value of the entire meal and incorporate a variety of nutritious foods like pears, apples, berries, and kiwi fruits. Spector also highlights that high quality, small amounts of meat can be part of a healthy diet, as long as it's accompanied by other nutritious components. Ultimately, balance and diversity are key to maintaining a healthy gut microbiome.

    • The impact of diet, artificial sweeteners, and mouthwash on gut microbes and overall health.Sustainable habits are key for long-term weight loss and overall health; diet, artificial sweeteners, and excessive use of mouthwash can negatively affect gut microbes.

      A meat-only diet lacking in fiber can negatively impact gut microbes, leading to potential health issues such as heart disease and reduced longevity. Additionally, artificial sweeteners found in chewing gums can be better for teeth but harmful to gut microbes. While mouthwash may provide an instant fresh feeling, excessive use can disrupt the natural defense mechanisms of the mouth and lead to overgrowth of harmful microbes. When it comes to weight loss, there is no simple solution. It is essential to adopt sustainable habits over an extended period of time rather than focusing on quick fixes.

    • Effective Weight Loss Methods for Extreme ObesityMaintaining a healthy weight requires improving diet quality by reducing processed foods and increasing plant-based foods, while also considering factors like sugar levels, fat content, gut microbes, and meal timing.

      Extreme obesity requires radical measures like bariatric surgery or new drugs like Ozempic. These options are effective for individuals with a high risk of heart disease or stroke. However, for those with minor weight issues, these drugs come with significant side effects and are not recommended. The key to maintaining a healthy weight lies in improving diet quality by reducing ultra-processed foods and increasing plant-based foods to alter appetite signals. Counting calories alone is insufficient as it ignores the impact of food quality and individual factors. Instead, focusing on mindful eating, considering factors like sugar levels, fat content, gut microbes, and meal timing, can lead to consistent, sustainable weight loss without triggering increased hunger.

    • Exercise alone is not enough for weight lossExercise alone does not lead to consistent weight loss. It is important to focus on a balanced diet and make smart food choices for effective weight management.

      Relying solely on exercise for weight loss is not an effective strategy for most people. While exercise has numerous health benefits and can contribute to weight management, it is not enough on its own to shed excess fat. Studies have shown that exercise alone does not lead to consistent weight loss and can even cause some individuals to gain weight. This may be due to factors such as increased appetite signals and the subconscious justification of indulging in unhealthy foods after a workout. Instead, it is important to focus on a balanced diet and make smart food choices. While supplements can have their place, the majority are often unnecessary. However, certain individuals, such as those with vitamin deficiencies, may benefit from targeted supplementation.

    • Prioritizing a Healthy Diet over Supplements for Optimal HealthConsuming real whole foods, plants, and fruits and prioritizing a healthy diet is more important for overall health than relying solely on supplements. Additionally, abstaining from alcohol is a wise choice for better health.

      Having a good diet is more important than taking supplements. Although some people may benefit from supplements, there is very little evidence that they make people healthier overall. The marketing and vitamin companies want us to rely on supplements and forget about our diet, promoting junk food instead. However, studies show that supplements are just as likely to harm us as they are to do us any good. Additionally, certain supplements like calcium can have adverse effects on our heart when taken in large doses. It's important to focus on consuming real whole foods, plants, and fruits rather than relying solely on supplements. So, prioritize a healthy diet over supplements for optimal health. Also, it's worth noting that alcohol is generally bad for our health, increasing the risk of various diseases and problems. While a glass or two of red wine may have some benefits for heart health, it doesn't outweigh the negative impact on other conditions and overall lifespan. Ultimately, abstaining from alcohol is a wise choice.

    • Health benefits and risks of red wine, the importance of sleep, and timing of meals for maintaining a healthy lifestyle.Moderation in red wine consumption can reduce heart disease risk, while proper sleep patterns and meal timing are crucial for a healthy gut microbiome and circadian rhythm.

      Red wine, when consumed in small amounts, has been shown to reduce the risk of heart disease by about 30%. However, drinking too much red wine can have negative effects. In the future, there may be zero-alcohol wines that retain the health benefits of fermented grapes. Sleep plays a crucial role in our gut microbiome and overall nutrition. A bad night's sleep can lead to increased sugar spikes and cravings for carbohydrates. Consistency in sleep patterns is important for maintaining a healthy microbiome and sugar response. The timing of our meals also impacts our circadian rhythm, with studies suggesting that eating at the appropriate time for the desired time zone is more important than exposure to sunlight when traveling.

    • The Importance of Meal Timings and Lifestyle Habits for HealthPaying attention to meal timings, rest periods, and daily schedule can have positive effects on health, but it's important to avoid excessive focus and prioritize other aspects of life. Considering a whole-food diet for pets can promote their overall health.

      Meal timings and overall lifestyle habits play a significant role in our health. It's important to pay attention to our rest periods, activity times, and avoid eating when we should be resting. When dealing with time changes and jet lag, fasting has shown positive effects. Furthermore, having a well-structured daily schedule for activities like exercising and eating can be beneficial, as long as it doesn't become excessive or anxiety-inducing. However, it's crucial to remember that while these factors are important, we shouldn't become obsessed and prioritize them over essential aspects of life like friends, fun, and enjoyment. Additionally, we should reconsider the heavily processed food we feed our pets and consider a whole-food diet to promote their overall health and longevity. The data from large-scale studies like Zoe can provide valuable insights and discoveries in the field of microbiome research, potentially leading to advancements in therapeutics, diagnostics, and disease prevention.

    • Nurturing our gut microbes and redefining masculinity for a healthier and balanced life.Prioritizing the health of our gut microbes and embracing a modern and balanced vision of masculinity are crucial for overall well-being.

      Taking care of our gut microbes is essential for our overall health and well-being. By considering what our gut microbes would want us to eat and how they would want us to behave, we can make better choices when it comes to our nutrition and diets. Our trillions of microbes are constantly affected by our every move and choice, so it's important to prioritize their health as well. Additionally, in the context of masculinity, a positive and modern vision includes being flexible, challenging stereotypes, and embracing the changing world. While it may be a confusing time, men should not be ashamed of their gender but instead adapt and strive for balance in all aspects of life.

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    It's the most effective weight loss drug ever, but could it have other miraculous benefits? Dr Tyna Moore is a certified Naturopathic and Chiropractic physician and expert in holistic regenerative medicine. She is also the host of ‘The Dr Tyna Show’ Podcast and founder of the ‘Ozempic Uncovered’ course about the benefits of the drug.  In this conversation, Dr Tyna and Steven discuss topics such as, how Ozempic saved Tyna’s mother’s life, the link between Ozempic and fertility, Ozempic's impact on alcoholism, and how Ozempic can boost your sex drive.  00:00 Intro 02:06 What Is Tina's Mission? 03:33 What Is a Naturopathic Doctor? 05:13 What Is Metabolic Dysfunction? 10:17 Tina's Most Surprising Case Studies 12:45 What Treatment Did You Prescribe Your Mother? 15:47 Tina's Health History 19:28 Discovering Ozempic 27:57 What Is Ozempic? 32:14 Tina's Use of Ozempic 38:17 The Untold Story of Ozempic 41:26 Other Benefits of Ozempic 50:36 Ozempic the Cancer Cure? 54:45 Mental Health Connections to Ozempic 57:14 Sexual Health and Fertility Impact 01:00:58 Where Is Metabolic Dysfunction Coming From? 01:05:04 What Advice You'd Give Someone With PCOS 01:10:13 Microdosing Examples 01:15:07 Microdosing Ozempic 01:20:34 Is Ozempic a Cure for Addiction? 01:23:56 Ozempic and the Dopamine Pathways 01:27:34 Should We Be Concerned About Side Effects? 01:30:18 What Are the Downsides of the Treatment? 01:32:42 What Else You Need to Do for Weight Loss if Microdosing 01:35:30 Losing Muscle as We Age, Fact? 01:36:37 The Sleep Component 01:38:44 Mindset for Weight Loss 01:40:36 The Benefits of Saunas 01:42:34 What Would Tyna Say to the World? 01:46:57 How to Find Out More About Tyna's Work 01:54:06 Guest's Last Question You can sign up to Tyna’s ‘Ozempic Uncovered’ course, here: https://g2ul0.app.link/SzO8olaUTKb  Follow Tyna:  Instagram - https://g2ul0.app.link/1jWIP6cUTKb  YouTube - https://g2ul0.app.link/TDLQu8fUTKb  Learn more about the studies mentioned, here: Ozempic and cardiovascular disease - https://g2ul0.app.link/acj4iubuVKb  Ozempic and colorectal cancer - https://g2ul0.app.link/ZFpVdfduVKb  Watch the episodes on Youtube - https://g2ul0.app.link/DOACEpisodes  My new book! 'The 33 Laws Of Business & Life' is out now - https://g2ul0.app.link/DOACBook  Follow me: https://g2ul0.app.link/gnGqL4IsKKb  Sponsors: ZOE: http://joinzoe.com with an exclusive code CEO2024 for 10% off Colgate - https://www.colgate.com/en-gb/colgate-total Learn more about your ad choices. Visit podcastchoices.com/adchoices

    The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschinzer

    The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschinzer
    Sleep walking, night terrors and even sleep murders, the mysteries of the sleeping brain revealed Professor Guy Leschinzer is a world-renowned expert in Neurology and Sleep Medicine at Guy’s Hospital London. He is also the author of books such as, ‘The Nocturnal Brain’, ‘The Man Who Tasted Words’, and most recently, ‘Seven Deadly Sins’.  In this conversation, Guy and Steven discuss topics such as, how sleep can strip belly fat, the one sleep disorder affecting up to 80% of people, the number one fix for insomnia, and the truth about sleep walking and other night time activities. 00:00 Intro 02:06 Dr. Guy's Fascination With Neurological Conditions 04:15 What Is Dr. Guy's Background 06:26 What Is A Sleep Disorder Centre? 08:01 Why Dr. Guy Chose To Study Sleep 09:19 Is Sleep Important? 11:24 Why We Need Sleep For Good Health 12:59 A Large Percent Of The Population Has Insomnia 17:05 What Is Narcolepsy 18:03 What's Causing So Many Sleep Problems? 21:06 What's The Perfect Sleeping Habit? 24:36 Sleep Quantity Variance Per Person 28:27 The Link Between Sleep And Weight Gain 31:44 Circadian Rhythms Explained 36:17 Blue Lights 39:34 The Main Reasons People Are Struggling With Their Sleep 44:35 Sleep Myths 46:15 Chronotypes 47:55 Where To Start Fixing Sleep Problems 51:25 The Rise Of Sleep Trackers 58:28 What Is The Glymphatic System? 01:01:50 The Link Between Sleep Deprivation And Alzheimer's 01:02:54 Medicating To Help Sleep 01:04:38 Side Effects Of Melatonin 01:06:05 Non-Medical Alternatives To Help Sleep 01:14:38 Surgery To Fix Sleeping Issues 01:17:49 What Would Brain Scans Reveal About Sleep Deprivation 01:19:40 Sleep Deprivation Affects Your Mood 01:21:11 Can Parts Of Our Brain Be Asleep? 01:22:47 Dreaming 01:25:08 Nightmares Explained 01:25:54 Why Do We Remember Some Dreams And Not Others? 01:28:12 Most Upsetting Sleep Disorder Dr. Guy Has Seen 01:31:42 The Sleepwalking Murderer 01:33:51 There Is Help For Insomnia 01:35:18 The Different Types Of Insomnia 01:36:42 The Man Who Tasted Words 01:39:33 Autism And Synesthesia 01:42:22 Are We Guilty Of Crimes If We Are Mentally Ill? 01:45:01 Interventions To Help The Criminally Mentally Ill 01:46:40 Crazy Stories Resulting From A Brain Disorder 01:52:47 How Meeting People With Brain Disorders Has Changed Dr. Guy 01:54:22 Guest's Last Question   You can purchase Guy’s books, here: ‘Seven Deadly Sins’ - https://g2ul0.app.link/aoUzRBkJNKb  ‘The Nocturnal Brain’ - https://g2ul0.app.link/iLrSJxzKNKb ‘The Secret World of Sleep’ - https://g2ul0.app.link/W8nPXVCKNKb  Follow Guy: Instagram - https://g2ul0.app.link/CCqOwVnJNKb  Twitter - https://g2ul0.app.link/YC1itGqJNKb  You can learn more about the study on light exposure patterns, here: https://g2ul0.app.link/2SQaT1KKNKb  Watch the episodes on Youtube - https://g2ul0.app.link/DOACEpisodes  My new book! 'The 33 Laws Of Business & Life' is out now - https://g2ul0.app.link/DOACBook  Follow me: https://g2ul0.app.link/gnGqL4IsKKb  Sponsors: NordVPN: https://nordvpn.com/doac - give you 4 extra months on the 2-year plan. There's no risk with Nord’s 30 day money-back guarantee!' Learn more about your ad choices. Visit podcastchoices.com/adchoices

    Moment 168: STOP Doing THIS! It's Killing Your Sleep!: The Fitness Scientist

    Moment 168: STOP Doing THIS! It's Killing Your Sleep!: The Fitness Scientist
    You might have heard the phrase ‘circadian rhythm’ a lot but never really understood what it meant. In this moment, world-renowned human performance expert, Kristen Holmes gives a simple break down of this rhythm and its massive impacts. Kirsten says that the circadian rhythm is basically physical, mental and behavioral changes that happen over a 24 hour cycle. All of these changes are controlled by a master clock in your brain regulating every cell in your body through chemical signals. Disrupting this rhythm can cause massive health consequence such as cancer, metabolic and cardiovascular disease, as well as mental health issues. The main cause of disruption is from light which confuses the brain’s master clock, this means that you often have to fight aspects of modern life and make sure you protect your sleep by controlling your home environment Listen to the full episode here - Apple- https://g2ul0.app.link/cN1kzWoXLKb Spotify- https://g2ul0.app.link/kO45FhmXLKb Watch the Episodes On Youtube - https://www.youtube.com/c/%20TheDiaryOfACEO/videos Kristen: https://www.instagram.com/kristen_holmes2126/?hl=en Learn more about your ad choices. Visit podcastchoices.com/adchoices

    The Fasting Expert: "The Truth About Ozempic", These 3 Foods Are Leading To Cancer! Our Supermarket Food Isn't Safe! - Dr Mindy Pelz

    The Fasting Expert: "The Truth About Ozempic", These 3 Foods Are Leading To Cancer! Our Supermarket Food Isn't Safe! - Dr Mindy Pelz
    Unlocked: The hidden healing powers of fasting for your heart, hormones, and health. Dr Mindy Pelz is a world-renowned fasting and women’s health expert, specifically focusing on metabolic fasting, and the host of ‘The Resetter Podcast’. She is also the author of best-selling books such as, ‘The Reset Factor’, ‘The Menopause Reset’, ‘Fast Like A Girl’, and ‘Eat Like A Girl’.  In this conversation, Mindy and Steven discuss topics such as, the secret to losing 18 pounds in 2 months, how to actually strip belly fat, the toolbox you need for optimal health, and ‘nature’s Ozempic’ for weight loss.  00:00 Intro 02:14 Impact From The Last Episode 05:00 Impact Of The Book Globally 09:15 What Is Fasting? 13:40 We're Sold Dangerous Food As Safe 15:24 How To Read A Food Label To Know If It's Harmful For Us 17:35 What About Eating Frequency? 19:32 What Is Calorie Restrictive Eating? 21:00 Your Thoughts On Ozempic As A Tool For Weightloss 27:12 Are We Choosing Comfort Over Hardwork? 32:52 Ketos And The Ketogenic Diet 34:23 How Long Do I Need To Fast To Switch To Fat Burning? 35:50 Can You Have Liquids When Fasting? 36:31 Common Myths And Mistakes About Intermittent Fasting 41:35 How Does Fasting Affect The Microbiome? 47:34 The Benefits Of Fasting 49:48 When Shouldn't Women Fast? 52:04 The Impact Of Fasting Before Menstruation 53:01 The Rise In Menstrual Cycle Changes 55:03 Accommodations For Women In The Workplace 58:04 Let's Talk Apple Cider Vinegar 01:00:48 When Should We Be Eating? 01:02:44 Recommendations For Weightloss And Repair 01:04:25 Cancer Feeding Foods 01:07:03 What Is An Obesegen? 01:10:10 Ozempic Is Not The Way To Solve The Obesity Crisis 01:11:59 How Would Mindy Fix The Food System? 01:16:19 Can Fasting Help Our Body Heal? 01:20:55 Is Protein Really That Good? 01:25:12 How Important Is Our Liver? 01:31:05 Daily Routines For Checking Your Body Is Functioning Well 01:33:43 We Are Getting Less Nutrients From Our Crops 01:37:57 Is Alcohol Good For Us? 01:45:24 Is There A Link Between Oxytocin And Diet? 01:49:00 The Loneliness Epidemic 01:49:12 The DOAC Health Toolbox 01:57:08 Last Guest Question Follow Mindy:  Instagram - https://g2ul0.app.link/OLbPC9TrKKb  YouTube - https://g2ul0.app.link/MindyPelzYT  You can pre-order Mindy’s book, ‘Eat Like a Girl: 100+ Delicious Recipes’, here: https://hayhs.com/elag_pp_hc_az  You can purchase The Diary Of A CEO Conversation Cards: Second Edition, here: https://g2ul0.app.link/f31dsUttKKb  You can learn more about the different studies that Mindy speaks about here: Obesogens: https://g2ul0.app.link/LVvfw4XsKKb  The effects of vinegar on your health: https://g2ul0.app.link/APbkegUsKKb, https://g2ul0.app.link/aWXpMv5sKKb, https://g2ul0.app.link/gDfDdBitKKb  Watch the episodes on Youtube - https://g2ul0.app.link/DOACEpisodes  You can purchase The Diary Of A CEO Conversation Cards: Second Edition, here: https://g2ul0.app.link/f31dsUttKKb  Follow me: https://g2ul0.app.link/gnGqL4IsKKb  Sponsors: LinkedIn Ads - https://linkedin.com/doac24 Colgate - https://www.colgate.com/en-gb/colgate-total Learn more about your ad choices. Visit podcastchoices.com/adchoices

    Related Episodes

    Is Snacking Healthy? with JJ Virgin

    Is Snacking Healthy? with JJ Virgin

    In today’s episode, JJ reveals the truth about snacking! Listen to find out how snacking can work against you, as well as how to manage your meals to keep the munchies in check. JJ also explains when to make exceptions for snacking, including healthy snack options that won’t derail your eating plan. Plus, find out JJ’s top tips to help you conquer your cravings once and for all! 

     

    Freebies From Today’s Episode

    Get JJ’s free Are You A Sugar Burner or Fat Burner Quiz by going to jjvirgin.com/snack.

     

    Main Points From Today’s Episode

    1. When you’re snacking throughout the day, you train your body to expect food all the time. That means your body doesn’t have a reason to access stored fat for fuel.
    2. The key to staying full between meals is to include clean, lean protein, healthy fats, and fiber at every meal. JJ likes to call this trio of nutrients the “satiety trifecta.”
    3. Often when we think we’re hungry, we’re actually thirsty. Studies have shown that drinking a glass of water cuts hunger 100% of the time.

     

    Episode Play-By-Play

    [0:33] JJ’s invitation to join Frito Lay’s snacking council

    [1:10] Introduction to today’s episode

    [1:40] JJ’s experience with snacking when working as a personal trainer

    [2:55] Listener shout-out

    [4:57] Should you or shouldn’t you snack?

    [5:25] Snacking raises your blood sugar.

    [5:28] The drawbacks of chronically elevated blood sugar and insulin levels

    [7:08] The era of snacking on low-fat foods

    [8:25] How can you tell if you’re a sugar burner?

    [9:28] When you’re metabolically flexible, you can go longer between meals.

    [10:30] Why JJ likes the phrase, “Hunger equals younger”

    [11:00] Strategies to stop snacking

    [11:15] Step one: improve your food quality

    [12:02] What is the second meal phenomenon?

    [12:30] The benefits of clean, lean protein

    [13:22] How healthy fats keep you full

    [14:27] The advantages of fiber

    [16:35] More strategies for extending the time between meals

    [17:18] Often when we think we’re hungry, we’re actually thirsty.

    [17:42] L-glutamine can help fight cravings.

    [17:58] JJ always carries her bars with her when she’s on the road.

    [20:05] JJ’s key takeaways and action steps from today’s episode

     

    Mentioned in this episode:

    Find healthy snack options in this post: The Powerful Truth About Whether You Should Snack

    How to Build A Balanced Meal: The Sugar Impact Plate

    JJ Virgin L-Glutamine Powder

    JJ Virgin Bars

    Subscribe to Reignite Wellness with JJ Virgin

    Become part of JJ’s community

    JJ Virgin Official Facebook page

    JJ Virgin on Instagram

    JJ Virgin on YouTube

    Is Snacking Healthy? with JJ Virgin

    Is Snacking Healthy? with JJ Virgin

    In today’s episode, JJ reveals the truth about snacking! Listen to find out how snacking can work against you, as well as how to manage your meals to keep the munchies in check. JJ also explains when to make exceptions for snacking, including healthy snack options that won’t derail your eating plan. Plus, find out JJ’s top tips to help you conquer your cravings once and for all! 

     

    Freebies From Today’s Episode

    Get JJ’s free Are You A Sugar Burner or Fat Burner Quiz by going to jjvirgin.com/snack.

     

    Main Points From Today’s Episode

    1. When you’re snacking throughout the day, you train your body to expect food all the time. That means your body doesn’t have a reason to access stored fat for fuel.
    2. The key to staying full between meals is to include clean, lean protein, healthy fats, and fiber at every meal. JJ likes to call this trio of nutrients the “satiety trifecta.”
    3. Often when we think we’re hungry, we’re actually thirsty. Studies have shown that drinking a glass of water cuts hunger 100% of the time.

     

    Episode Play-By-Play

    [0:33] JJ’s invitation to join Frito Lay’s snacking council

    [1:10] Introduction to today’s episode

    [1:40] JJ’s experience with snacking when working as a personal trainer

    [2:55] Listener shout-out

    [4:57] Should you or shouldn’t you snack?

    [5:25] Snacking raises your blood sugar.

    [5:28] The drawbacks of chronically elevated blood sugar and insulin levels

    [7:08] The era of snacking on low-fat foods

    [8:25] How can you tell if you’re a sugar burner?

    [9:28] When you’re metabolically flexible, you can go longer between meals.

    [10:30] Why JJ likes the phrase, “Hunger equals younger”

    [11:00] Strategies to stop snacking

    [11:15] Step one: improve your food quality

    [12:02] What is the second meal phenomenon?

    [12:30] The benefits of clean, lean protein

    [13:22] How healthy fats keep you full

    [14:27] The advantages of fiber

    [16:35] More strategies for extending the time between meals

    [17:18] Often when we think we’re hungry, we’re actually thirsty.

    [17:42] L-glutamine can help fight cravings.

    [17:58] JJ always carries her bars with her when she’s on the road.

    [20:05] JJ’s key takeaways and action steps from today’s episode

     

    Mentioned in this episode:

    Find healthy snack options in this post: The Powerful Truth About Whether You Should Snack

    How to Build A Balanced Meal: The Sugar Impact Plate

    JJ Virgin L-Glutamine Powder

    JJ Virgin Bars

    Subscribe to Reignite Wellness with JJ Virgin

    Become part of JJ’s community

    JJ Virgin Official Facebook page

    JJ Virgin on Instagram

    JJ Virgin on YouTube

    #22 - Log Your Training! On Paper

    #22 - Log Your Training! On Paper

    Journals aren't just for recording your feelz... they are a useful training tool too. Even in today's frenzied technology age, good old pen and paper are the best tools for logging your training and developing a deeper understanding of how well your training is driving you toward your goals.

     

    That's not to say there's no place for apps and spreadsheets. These digital tools offer the ability to track trends and metrics very easily and can be accessed on a variety of devices. Yet, the tactile experience of recording your training and training notes in a physical logbook engages the brain in a way that typed notes do not. A recent Princeton and UCLA study compared two cohorts - one asked to record notes on assigned reading materials by hand in a notebook, and another asked to record the same notes in a computer via keyboard - and found that the group recording notes by hand gained a deeper understanding of the principles in the material, and retained that knowledge for a longer period of time. The researchers noted that handwriting offers tactile feedback, perhaps due to the greater amount of fine motor skills involved compared to typing, which causes the brain to pause and consider what is being written more deeply. Typing on a keyboard, on the other hand, does not confer the same degree of tactile feedback, thus it was not as effective for retaining knowledge.

     

    Needless to say, it's not much effort to log your training on paper. As a novice trainee, learning to use the programming jargon of set and rep schemes by writing them down is helpful when communicating with your coach. As your training progresses, recording notes about how you felt each day - whether it's a formalized assessment of effort like RPE or simply a note about the subjective experience of training that day - will provide useful data on how you respond to various programming methods. Some workouts, like conditioning workouts involving circuits, EMOMs, and anything involving a variety of exercises with different sets and reps, are difficult to log accurately in a spreadsheet or app. Using a journal in this case makes it easier to track your performance in those workouts.

     

    Bottom line, if it's worth doing, it's worth writing down. Go ahead and use your Fitbot account, spreadsheet, or app of choice, but log in your notebook too. Years and many reps later, you'll thank yourself for the wealth of training data you have built!

     

    Connect with 40fit Radio

    Episode 215: Q+A - Protein, Satiety, Managing Cholesterol And More!

    Episode 215: Q+A - Protein, Satiety, Managing Cholesterol And More!

    Episode Overview

    We’re back with another Q+A episode to discuss what you should know about protein intake, how to know if you’re eating enough calories, what habits can offset high cholesterol, and more!

    And before you go… We are pumped to announce the return of our super popular FREE video series, Cut the Crap: How to Simplify Weight Loss and Get Out of Your Own Way. If you’ve had an ‘a-ha’ moment in one of our podcasts, you’re going to love how deep we go in this video series! It all starts May 4th. Click here to register!

    Key Points

    • Protein: what's bro science and what's not?
    • Is your calorie intake causing you to feel depleted?
    • What to do when you’re eating balance but you still feel hungry every 2 hours
    • What to do if you’re questioning how many calories you need to maintain your weight
    • Tips for managing a high cholesterol diagnosis

    Mentions

    Related Content

    Transcript

    Download a copy of this episode’s transcript here.

    The Poo Scientist: "If Your Poo Looks Like This Go To A Doctor!", "Your Gut Health Causes Belly Fat, Anxiety!" & "Alcohol Is Destroying Your Gut Microbiome!"

    The Poo Scientist: "If Your Poo Looks Like This Go To A Doctor!", "Your Gut Health Causes Belly Fat,  Anxiety!" & "Alcohol Is Destroying Your Gut Microbiome!"
    It controls your immune system, anxiety, depression and whether or not you get diseases, so why do we know so little about the gut microbiome? Dr Will Bulsiewicz is an award-winning gastroenterologist (medicine that focuses on the digestive system) and a world-renowned gut-health expert. He is the author of over 20 scientific papers and the book, ‘Fibre Fuelled’. In this conversation, Dr Will and Steven discuss everything from, the power of the microbiome, why fibre is crucial for optimal health, the importance of understanding your poo, and why food can be just as powerful as medication. You can purchase Dr Will’s book, ‘Fibre Fuelled: The Plant-Based Gut Health Plan to Lose Weight, Restore Health and Optimise Your Microbiome’, here: https://amzn.to/3NydmSB Additional Interview Information: Interview Brief: https://drwillbrief.tiiny.site The Bristol Stool Chart: https://bit.ly/486k4Yo Dr Will’s supplement: https://38tera.com Follow Dr Will: Instagram: https://bit.ly/3tyHQgu Website: https://bit.ly/3tsZum4 Get tickets to The Business & Life Speaking Tour: https://stevenbartlett.com/tour/ Follow me: Instagram: http://bit.ly/3nIkGAZ Twitter: http://bit.ly/3ztHuHm Linkedin: https://bit.ly/41Fl95Q Telegram: http://bit.ly/3nJYxST Sponsors: The Conversation Cards: https://thediary.com/products/the-cards Zoe: http://joinzoe.com with an exclusive code CEO10 for 10% off Huel: https://my.huel.com/daily-greens-uk Learn more about your ad choices. Visit podcastchoices.com/adchoices