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

Video Statistics and Information

Video
Captions Word Cloud
Reddit Comments
Captions
>> Good afternoon, and it's absolutely lovely to be here. I am going to be talking about how to stay healthy. And I've actually been on a bit of a tour, talking about the Blood Sugar Diet, which I'll also mention. Now curiously I was in Brisbane a couple days ago and I was flying back and this is what we're offered for breakfast. And if you look at that, what's really curious about it is it's sort of a healthy breakfast allegedly. You look at the yogurt, and I had a look at the back. That is low-fat. It is low-gluten and of course it is high sugar. There is about the equivalent of four teaspoons of sugar in it. Cranberries, you're thinking those are healthy. Actually they've covered them in sugar as well. And there's the equivalent of six teaspoons of sugar on that. The granola, two teaspoons of sugar, and the orange juice around nine teaspoons of sugar. That's just normal orange juice. It's natural sugar, but it's still sugar. So that little box of goodies from Qantas is 20 teaspoons of sugar which is around half a kilo of sugar a week, or 26 kilos of sugar a year should you fancy travelling on Qantas every morning of the week. [ Laughter ] So I'll come back to that in a moment. But let's move on. I trained at Royal Free Hospital in London with Claire. And on the first day in fact there were 100 of us a bit like this. The dean said that statistically four of us would marry, and Claire was in that room that day. [ Laughter ] [ Applause ] The other thing the dean said is over the next five years we would learn a huge amount and that within five years most of it would be wrong. So it would be a good idea to keep up to date. And what I fear is a lot of doctors have not kept up to date. Okay, so I joined the BBC and I was a director for many years behind the camera. And I directed a number of lovely people. John Cleese, I did a series with him called The Human Face. Alice Roberts, are you familiar with Alice? I've done quite a few series with her. David Attenborough, did a series with him. Do you know the one animal David Attenborough is terrified of? Rats. Can't bear them. And talking of Rats, I worked with him as well. [ Laughter ] I have to say Jeremy is exactly what he's like on the screen. So I've done a lot of things behind the camera and then more recently in front of the camera. Did you ever see this lovely one, Infested? This was when I agreed to swallow tapeworm cysts. This is me in Kenya. We had just found the dead cow, which was infected with tapeworm, beef tapeworm in its tongue. We chopped off the tongue, cut out three cysts and I'm about to swallow them. And the agreement with Claire, she kind of vets these things I do, was we would get rid of it before it hit 10 weeks. Because at that point it starts to she segments and so you run the risk it crawls out of your bottom and you might share a bed with one. So I took three but I had no idea whether I would have triplets, twins, singles. And it turned out to be triplets. Hooray. That's a pill camera shot done at eight weeks. So yes, I've done some fairly hardcore things in my time. But the thing I'm best known for is the fast diet, otherwise known as the 5-2 Diet. And if you're wondering if it works, that was me before. That's me now. [ Laughter ] So clearly all the proof you need. Around the time that I wrote the 5-2 Diet, which was actually in 2012, I came across this paper in the New England Journal of Medicine which is mispronunciations and facts about obesity. And it's written by the US's foremost obesity specialist, so I thought I'd run through a few missed facts and let's have a bit of a game. Okay, best to lose weight gradually. Is that a myth, a fact or a presumption? Let's go for myth. Let's go for fact. And let's go for presumption. Okay, that is a myth. It is a very well established myth, but it turns out that pretty well every study they've ever looked at, rapid and greater initial weight loss is associated with lower weight loss at the end of fallout. Which is surprising, isn't it? Big study out of the University of Melbourne about 18 months ago where they took 200 overweight women and randomly allocated them either to rapid weight loss -- they had to lose 12.5% of their total body weight in around 12 weeks -- or they had 36 weeks to do it at a rate of about half a kilo a week. And what they discovered is the dropout rate in the slow weight loss group was very high. 50% of them dropped out before they hit their target. Whereas 85% of those in the rapid weight loss. And they followed them for two years and when it came to putting on weight, it was actually the slow group who put on the most weight. Which is surprising. But it's also about what you do when you shed the weight. In a sense it kind of makes sense because you're thinking you're much more motivated if you lose it fast. But the critical thing is how do you lose it and what do you do when you've lost it? And I'll come back to that later. So what do we think about this one: eating breakfast? Breakfast is the most important meal of the day, surely true. True or false? We got any true? False? It is false. [ Laughter ] American Journal of Clinical Nutrition, 309 participants. What they did is they got skippers and regular breakfast eaters and they asked them to swap habits for four months. And low and behold the people who skipped it and began eating, they lost .75 kilos, pretty good. Except the other way around was exactly the same. It turns out the eat breakfast and breakfast is the most important meal of the day is mainly a slogan of the cereal companies. [ Laughter ] Okay, exercise is important for weight loss. What are we getting? True? >> True. >> False? >> False. >> Well you should be up with me. It's another false one. And the problem is that if you're a 65-kilo woman, you're going to have to walk 40 minutes to burn off a banana, 60 minutes for a fruit juice, 80 minutes for a glass of wine, two hours for a bar of chocolate, and a muffin, three hours. So put that muffin down. [ Laughter ] And if you want to lose half a kilo of fat, you're going to have to run 44 miles. So you can do it, or you can just put the muffin down. And that is not actually the worst of it. The problem is as well because what people do is what's called compensatory eating, yeah, and compensating relaxing. Basically you sit on your ass afterwards. [ Laughter ] So we all know that in order to be healthy you need to eat a healthy diet, but what is a healthy diet? Okay, so sugar is the obvious villain. This is the UK. Sugar consumption since 1700. Anybody got any idea what happened in 1850? I would be very impressed if you knew. This is when Gladstone removed the tax on sugar. And it kind of makes the case for a tax on sugar, doesn't it? And the other two dips basically are the first and the second World War. Now this is correlated against diabetes, but it could've been against obesity. You get exactly the same pattern. And what you see there is rates of type II diabetes up from about 1% in the UK when I was born and now running at 8-9%. Gone up nearly tenfold. Same is true in Australia, worse in Vietnam, worse in China, worse in almost any country you can imagine. Right, now the average Australian kid consumes their own weight in sugar every year, over 30 kilos. And these are the villains. So I shouldn't have gone through that one so fast. Dwell on this one. This is obviously Coca-Cola, fizzy drinks and all of that. They are the number one villain, and then we have Corn Flakes, the number two villain. And does anyone know this guy? This is Dr. Kellogg. Dr. Kellogg, 1900's. And Dr. Kellogg basically invents corn flakes for this reason: there is a disease that is sweeping America affecting young boys and girls. It leads to cancer of the womb, urinary disease, impotence, epilepsy, insanity and death. The victim literally dies by his own hands. Do you know what he's talking about? Masturbation, yes. That was it. The reason Dr. Kellogg invents corn flakes is because he's worried about masturbation. And he thinks quite rightly that Corn Flakes are going to basically undermine the health of the youth. At this time when there was a lot of conversation about you know, child abuse, Dr. Kellogg was very, very fond of advocating circumcision for boys and girls to stop them doing it. He actually broke with this bother because his brother basically said, "Look, this stuff tastes like absolute rubbish. It tastes like cured cardboard. It tastes worse than cardboard. We've got to pump it full of sugar." And Dr. Kellogg, bless him, said no. So his brother went off and founded the Kellogg's empire and as you're well aware, a lot of cereals now have 30, 40, 50% sugar. And they have continued the very fine tradition of Dr. Kellogg. Dr. Kellogg was also fond of yogurt, now for breakfast. Now I'm a fan of yogurt, particularly full-fat yogurt for breakfast, but not in the way Dr. Kellogg administered it: rectally. He believed in yogurt enemas. A couple of pints of yogurt first thing in the morning, get you going. [ Laughter ] He was kind of ahead of his time in the sense that he recognised the microbiome gut bacteria was a good thing. But not by that delivery system. [ Laughter ] Here's another villain for you if you like: Dr. Ansell Keys. Are you familiar with him? Dr. Ansell Keys is a physiologist, beginning in the 1950's and culminating really in the 1980's. He convinced the American government and then the world that basically fat was the villain. Fat is what makes us fat. Fat is what clogs up your arteries and gives you heart disease. Unfortunately what then happened obviously is that people kind of believed that if you -- the manufacturers kind of went crazy for low-fat products and they stuffed them full of sugar instead. So if you took a store-bought muffin, low-fat version, it actually had 10% more calories than the normal version. But because it says low-fat, people thought it wouldn't make them fat. So what happened in 1980, which is when I and Claire went to medical school, is the world was swamped by the low-fat message. And unfortunately, it not only kind of undermined the health if you like of the US, but much of the rest of the world. So Coca-Cola obviously are spreading the message as we go now. They've kind of done the developed world. They're not moving on I think to Africa and things like that. The sugar industry is very much like the tobacco industry. They know they've lost the fight, but they're going to go on fighting it. So what happened is fat, fat was bad for you. Fat was going to kill you. But was that really true? Well there have been a number of really big studies. This one here, for example. The Women's Health Initiative Dieting Modification Trial, part of a bigger trial which cost $600 million. Over half a billion US dollars. One of the biggest trials ever done, and really important. And it started in 1992. 49,000 women who were randomly allocated to low-fat or to continue as normal. And they were followed for eight years. So this was a big trial, randomised, all gold standard things. Very good trial. In the group who were going low-fat, their fat consumption fell from 39-29%. It went down by a quarter. These are really big numbers, very, very impressive. And at the end of eight years weight difference was .4 of a kilo between the two years. Eight years of being on a low-fat diet, that's the result. And the important measures were things like heart disease, breast cancer, stroke, colorectal cancer. Made no difference at all. None. And they've done other big studies. No low-fat diet I'm aware of that has been part of a randomised controlled trial has ever made a significant difference to any of the things they promised they would. Let me tell you about this one. Has anyone heard of the PREDIMED study? This one in many ways is an even more important study done in Spain. Just over 7,000 Spaniards randomly allocated to a low-fat or Mediterranean diet. And both groups were encouraged to eat more fruit and veg and cut down on sugary snacks. Kind of standard advice. And the low-fat group were encouraged to eat plenty of bread, pasta, potatoes, keep oil to a minimum, eat low-fat dairy and that sounds pretty standard, doesn't it? The Mediterranean diet basically encouraged to eat plenty of eggs, nuts, oily fish, add lots of olive oil. They were not calorie controlled in any way. You know, cook with it, glug with it, stick it on your salad, do whatever you want with it. They were also encouraged to eat dark chocolate in the evening, not huge amounts, but bits of it, and have a glass of wine with their evening meal. So that's kind of what the Mediterranean diet looks like. It looks nice, doesn't it? Thinking I could handle that. And so what were the results of PREDIMED? Well, what they found is you were 30% less likely to die from a heart attack or stroke, if you were on the Mediterranean than on the low-fat diet. Okay, so your risk of becoming diabetic was 50% less if you were on the Mediterranean diet. If you were on the Mediterranean diet and you were supplementing with extra virgin olive oil, you were nearly 70% less likely to develop breast cancer. Biggest result I've ever seen anywhere ever. A low-fat diet, zero effect on breast cancer, and what you can see here is that there's something about the olive oil, and I think it's something called oleic acid -- they're not quite sure. They're doing follow-up studies. This was a paper published about two months ago. Because what's happening is the trial that began in '92 is still running. They're just still getting new information out of it. And they also did lots of brain tests on them, memory tests. And they found if you were on the Mediterranean diet, you were much less likely to develop dementia, and also you're much less likely to have memory problems. And all this stuff and also how to Mediterraneanize your diet is in my new book. I might as well plug it here. [ Laughter ] Which is The Blood Sugar Diet. Because I think Mediterranean diet is absolutely the heart of everything I'm talking about now. Everybody agrees. Dieticians agree. Pretty much everyone agrees. They may not wholly agree about what the Mediterranean diet is, and I'll go into that, but you can quite simply make your diet far more Mediterranean if you like. But go ahead and Google PREDIMED, and what is fantastic is they give you exactly what happened. And it has lots of just other things. Like they encouraged them that every meal should be eaten in a chair behind a table. Never eat a meal standing up. Never eat a meal you can hold in one hand. There are certain rules. Okay, so the MHS, God bless them, they basically have a section you go to and it says, "What is the Mediterranean diet?" And they describe this. This apparently is a Mediterranean diet. If you look at it really carefully, it's actually indistinguishable from a low-fat diet. In fact, it is a low-fat diet. There is nothing in there about any of the constituents of the PREDIMED study. They say the PREDIMED study is brilliant. They describe the details in great detail and then they produce this thing which is called the Eat Well plate, which we talk of as the Eat Very Badly plate. And there is a soft of dissonance. There is a complete disconnect between what the evidence shows and what government bodies show. And if you go and look at the Australian version of this, it's exactly the same. Nothing has changed. It's like 20 years of research have come and gone, the PREDIMED study has come and gone, the Women's Health Initiative, I could cite another dozen studies, and it's like nothing has changed. I find that really, really odd. And if you go to the diabetes website, you get the same sort of thing. Low-fat diet. And yet when you talk to them, everybody goes, "Mediterranean diet, yeah it's the way to go. We all recognise that. Blah, blah, blah." But that's not what they say, and I find it odd. Anyway, I got interested in diabetes and type II diabetes because in 2012 I discovered I was a type II diabetic. And I'd been on a low-fat diet, all sorts of things. None of them ever worked. My dad died of type II diabetes related illnesses. So I went to see my GP and she said go on a low-fat diet and start medication. I said, "No thank you." And I got hold of a whole bunch of our researchers and they went off and they found out about intermittent fasting. Has anyone seen this one, Eat Fast, Live Longer? So this was kind of inspired as well. That's my gut. Well, that's a scan. That white stuff is fat, because I was what's called TOFI, thin on the outside, fat inside. And it's really the fat that's kind of lining my live and my pancreas that's causing the problems. And here's Dr. Chris Debarreti who's one of my experts. She does research into what's called alternate day fasting, where basically you cut your calories every other day by about a quarter. So that's around 500 or 600 calories every other day. I tried it and I found it quite tricky, so I went for two days a week, Mondays and Thursdays. And this is my thing: a 5-2 fast diet, 600 calories twice a week, Mondays and Thursdays. At least in part because the prophet Mohammed recommended Mondays and Thursdays and I thought, "I'll get Muslims to buy my book if nothing else." [ Laughter ] I have to say all the great religions have advocated fasting. So that was me beforehand. I was 85 kilos, not hugely overweight. Body fat 28% and my blood glucoses 7.3 which puts me in the diabetic range. And IGF-1 is a measure of cancer risk, right at the top. And that's me after about eight or ten weeks. I've lost 9 kilos, body fat down 21%, waist down to 32 inches, and best of all, fasting glucose down to 5.4 which is normal, which is where I've stayed. And my cancer risk has approximately halved. So that was four years ago. I'm still the same way and my blood glucose the same. So there we go, grateful patient. Grateful patient. I like to use that photo. I have a website which is called TheBloodSugarDiet.com and it's a great sort of community. People send me stuff, I send them stuff, recipes. Lots of Australians on it. Do come and join in. Right, this was another study. 115 women randomly allocated to either in this case a 1,500-calorie Mediterranean diet or the 5-2 method. So in a way this is Mediterranean against Mediterranean and what they found after four months, you were twice as likely to be on the 5-2, twice as much fat loss, insulin resistance significantly better. And inflammatory factors also better. And this is important. The last two are important because the woman running the study, Dr. Michelle Harvey, her interest is breast cancer risk. And insulin and inflammation are both significant drivers of breast cancer risk. So I'll try to drink some water. So this is Dr. Roy Taylor and he's kind of if you like the hero of my current book. Because one, I'm kind of a bit obsessed at the moment, as I said, with type II diabetes and also insulin resistance and high blood sugar levels. Because around, depending on which statistics you use, around a third to a half of the adult Australian population have elevated blood sugar levels in either the pre-diabetic or the diabetic phase. And the older you get, the more likely you are to develop it. So around 20% of Australians over the age of 60 are currently diabetic. And the figures are actually probably bigger than that. But the official figures underestimate. Okay, and what he recognised is the problem of fat infiltrating the liver and the Pancreas. And he created this diet, 800 calories a day for 8-12 weeks. Told it would never work. But actually what he's found, eight weeks average weight loss 15 kilos. And if you have been diabetic for less than four years you get 87% reversal. Longer than that it's 50%, but it's still pretty good. And big changes are in liver fat. And here's Elizabeth before and after she was a type II diabetic. Has gone down from size 22 to size 12. And this is Cassie who is a 26-year-old. She developed diabetes during her first pregnancy and she developed polycystic ovary syndrome which is very common, obviously. She went to an 800-calorie diet, reversed it and I'm glad to say she is now pregnant with twins. And so that's kind of the book. And other important ingredients, I wish I could talk about, but I'm sort of running out of time I suspect. Exercise, which is really about aerobic fitness and strength. Because the way I see kind of diet and that sort of thing is it's all about the combination and getting the combinations right. And the other is stress reduction. And there I'm a big fan of mindfulness. So I could write about these things. Like I said, the important thing is to stand up about every 20 minutes. So I think you should all stand up because I've been talking for that. [ Laughter ] And you can sit down again. [ Laughter ] Marvellous. Does that feel better? Does that feel better or does that feel worse? Because the chair really is kind of a killer because we talk about exercise, but the bare minimum we should do -- how many of you work in sedentary jobs where you spend a lot of time sitting, an awful lot of time sitting? There's been some brilliant studies out of Australia where they do things like they make people sit down for nine, ten hours at a time and feed them regular meals, and then they measure their blood glucose levels, their fat levels and things like that. And what happens is basically it's like you put stuff in the pipes and it just hangs around, it sort of sludges everything up. It takes much longer for your body to clear food if you're sitting down. But if you're kind of standing up and walking and doing stuff, then what happens is it activates enzymes called lipoprotein lipase and what they do is they kind of just suck the fat and sugar out of your blood. And that's why I'm a big fan of water because if nothing else, you're going to go to the loo a lot more. Actually, I think water is brilliant, particularly for doing anything like any form of calorie restriction diet. Then it's important to drink lots of water because you're going to be losing a lot of fluid. I mean, that's why all those sort of fluid crazy diets, the juicing diets, basically which claim you can lose however many pounds it is in seven days. A lot of it is water, and indeed if you're doing sort of an 800-calorie diet, you're going to see very impressive weight loss at the beginning, but much of it is going to be water. So you just need to kind of glug it. Glug it a lot. Otherwise you get constipation, you get headaches. You get things like that. So I'm a big fan of water. As I said, I'm a big fan of standing. And you don't even need to stand for that long. In this particular study they did in Australia they only stood for about minute or so. There's also standing desks which are becoming more fashionable. You burn three times more calories standing. If you stand for about three hours a day, five days a week, that's equivalent of about 14 marathons a year in terms of the amount of stuff you burn. And then there's kind of walking. Walking is jolly good for you. But ideally you want to kind of put in a burst. You know, if you're going to walk it's not just like that. It's basically got to -- [ Laughter ] It's just kind of being a bit active. And that again is good. It's the intermittent nature of the thing. And if you're a big more hardcore, anyone see a film I did called The Truth About Exercise? So this is actually about HIT, which is high intensity training. And this is very, very short burst but quite intense. And here's me on an exercise bike. And this is the inspiration behind it, professor Jamey Timmins. And this is my three-minute exercise routine. Actually, to be honest, it's five minutes, but hey. So I get on an exercise bike, I warm up for about a minute, maybe less. Then I go like crazy against resistance for 20 seconds. And it needs to be kind of enough so that at the end of 20 seconds you don't feel like you're going to be able to go much further. Then your heart rate is probably up to 160, 170 by this point. You let it drop until it's about 120. That's normally about a minute. And then you do it again. Breather. Then you do it again, then you collapse. It's quite knackering. But if you're not used to exercise then I would just do the first one 10 seconds, because it is quite hardcore. Again, I can write about it all the kind of science about it. And again, website if you want to find out more. But this is amazingly effective in a short period of time. I do this about three times a week. And it increases what's called your aerobic fitness, you heart and lungs by around 10%, which is not what you're going to get by jogging. I see a lot of people jogging and I want to say to them, sprint. Because actually jogging is fine. Jogging is not terribly good for doing the things you want to do. And the things you really want out of exercise -- there are lots of things you get out of exercise, you know, being out in fresh air. But the things you really want to do is you want to increase your aerobic fitness, your heart and lungs, and the other thing you want to improve is your insulin sensitivity. And neither of these things do you get from low-intensity exercise. It has to be intense. So as I said, six weeks of doing it initially one and then building up to three times a week. And those are sort of figures you get. And also the good thing about it is it suppresses appetite. So again, as far as I know, it's the only form of exercise that has actually been shown long term to be associated with weight loss. A big study again out of Melbourne which demonstrated this a couple of years ago. So lots of other reasons for doing exercise, whatever form of exercise you want to do. But if you want health, than these are kind of the two drivers. And then jolly old strength exercises. You're familiar with all of these. You know, they are classic ones, aren't they? So I and Claire do them first thing in the morning. We roll out of bed and you kind of have to find the time when you're actually going to do them, because that's any habit you've just got to do it. So our rule is you go, "Wow, that's it." And you do about 30 seconds of them. The plank you can probably recognise. The standard exercises, just doing them. But the strength, you're using your own weight to build up muscle. And it is absolutely essential, particularly as you get older, that you do this form of exercise. And you can do it in less than three or four minutes, honestly. A lot of research in this area, but that's what I would absolutely advocate. So and the final thing is mindfulness. Anyone here practice mindfulness? Anyone? So I had again Horizon which I think went out about a week ago on the BBC in which it starts with me doing karaoke singing very badly. Anyone see that one? And that was really about the kind of, if you like -- I'm actually a very high-stress individual. So I wanted to find something that would help me sleep better and would actually kind of calm things down. And one of the things I discovered there was mindfulness. And this is kind of an ancient Tibetan and Buddhist idea. And but it's obviously been refined into something you can do in 10 minutes rather than going off to a monastery and hanging around for six years, because nobody is going to do that. So there's kind of apps you can get for it. But essentially it's just taking time out of your day, and it is literally 10 minutes in which you kind of sit and you try not to think about all the things you normally think about and dash around and all that sort of stuff. There is a mindfulness exercise they do with a bit of chocolate. You put the chocolate on your tongue and you try and keep it there for 10 minutes. You just kind of savour it. And mindfulness is all about trying to get reconnected to your body. So there are some moments in the day, for example you sit and you look at the gorgeous sunset over Sydney harbour and instead of glugging your Cappuccino and things like that you just sit and you just look at it. And you just feel the sun on the face. You're conscious of the sensations, and that's kind of what mindfulness is about. It's about small moments. I read about it in a book. As I said there are some fantastic apps out there. And I know one called Headspace. The initial app is free for 10 minutes and then they obviously sell you something else. But frankly the 10-minute one is absolutely fine. Or you go and join a group. Because I think all of these things are generally better in groups. I think if you want to lose weight join a group. That's why I've created an online community. And they are just wonderful because they are full of incredible, supportive people who have kind of been there and are nonjudgmental. And I just find it actually wonderful, I must admit, the kind of stuff that comes back. And that is I guess the joy of writing a book, but also having a website. The two kind of talk to each other. And when you do a book it kind of goes out there into the ether and otherwise you never really hear very much about how people get on. But if you have a website, endless information coming back can be hugely important in conversations. Anyway, so that's mindfulness. Is there anything else? Maybe that's the last one. No. I'm pressing the wrong button. On occasion of course you have to give into temptation. You have to. I can kind of talk a bit more about it, but I'm a chocoholic. Claire isn't, so Claire hides all the chocolate in the house. And my daughter has never forgiven me for eating her chocolate Easter egg. It was that bad. So that's kind of it for now. Thank you. [ Applause ] >> Hello. Thank you. Hello. Thank you. >> Hello, Dr. Daly. >> Thank you, Michael. That was really interesting. So I was going to ask Michael just a few questions and then you, the audience, we would be really interested to hear what you'd like to ask as well. So that was game-changing, interesting stuff. Why hasn't it happened yet? Because the evidence has been out there for some time. >> I don't know. I'm genuinely puzzled. I mean, I don't understand why. I think it will change. I think stuff is happening under the surface. I think everybody recognises things like Mediterranean diet are an effective way to go. And I'm sort of passionate about the studies, the science and things like that. So I'm optimistic that slowly things -- I mean most of you know about the Mediterranean diet, yeah? Do you think you honestly know what is in a Mediterranean diet though? Because the problem is most people think pizza and pasta, and no, it's not. It may be what the people in the Mediterranean eat now, and that may explain why they've also got soaring rates of diabetes. But it's not what they used to eat. And that's I guess what is so great about studies like the PREDIMED study, is they really sit down in detail and write exactly what was in it and what was not in it. And the other thing was that people were twice as likely to stick to the Mediterranean diet as they were to the low-fat diet because it's just a lot nicer. Another important component is the protein. Because I was talking to a prof yesterday. We were sailing in Sydney harbour, which was absolutely lovely and he was saying one of the problems was the amount of good quality protein in the diet going down. And actually protein is one of the signals that keeps you full. I'm not a fan of Paleo, but there is something in that, you know. So when you're talking about protein you're talking about good quality protein which is sort of fish, oily fish. You can also get a good protein obviously in the form of nuts, vegetarian options and things like that. But it's about the protein, it's about vegetables. It's about retraining your tastes. And as I said, olive oil turns out to be a wonder substance and I haven't got shares in olive oil companies or anything like that. But I think the science is there. It's just going to take quite a long time to kind of translate. >> My chance to ask you about chocolate. >> Yeah. Are there any chocoholics here? >> You've got good company. I've watched Michael eating chocolate when he kind of looks the other direction. He just kind of slips the chocolate in his mouth. >> My chocolate eating technique. I can't see myself eating it, therefore it's not happening. >> So what is it about chocolate? >> It's the combination of the fat and sugar. That's the thing, it's not just sugar, is it? It's the combination. For Horizon, we had the Van Telicon brothers, fat versus sugar and in the end -- I'm not going to go eat a bowl of sugar and I'm not going to start dipping into that. Well, not unless I'm really desperate. I'm not going to drink a pink of cream, but you kind of mix them together, whip them up and you stick them in the freezer and then you can really spoon the stuff in, can't you. It's ice cream. And the same is true about chocolate. There is something about that wonderful manufactured combination, and you know it's manufactured. You know all these foods have been carefully created so that you will endlessly eat more and more and more of them. That's kind of you know -- even the crisp. They have worked out how the crunch is going to make you eat more. They have really manufactured these things to the nth degree so you will not stop. So the only way I can deal with chocolate is by giving it to Claire and she really doesn't care. She can put it in the cupboard and forget about it. I put it in the cupboard and I just think about it. And so the only way it works in our household is we just clear it out. The breakfast cereal goes, the chocolate goes, the sugary sweets go, the ice cream goes. The kids complain like crazy, but they kind of come to terms with it. I'm sure they go out -- my daughter who's 16 kind of loves to taunt us by bringing in Mars bars and things like that in the way that 16-year-olds do. But she can live with it. She's got the metabolism for it. But I think that willpower is grossly overrated. I think it's about creating the physical environment in which you are not going to be tempted. >> There's interesting research about cereal packets. >> Yeah, they did something in Cornell University where they went around and they photographed several hundred households, and they found if there was cereal on the surface as opposed to fruit, then on average people were 4 kilos heavier. It's all about the stuff you see. And if you think the cereal is good for you, then you also believe in Santa Clause. [ Laughter ] Except I guess some cereal is better for you than others. Porridge is good for you. Most of the others frankly, you look at the sugar, you know what's in them. >> What about a few more myths? Dieticians have spoken to me and said, "Oh, what about starvation mode if you're doing fasting?" >> Honestly I do sometimes find myself throwing things at the radio. Because the great thing about dieticians like doctors is that many of them are well out of date with what the actual science says. They're quite happy to condemn all sorts of things without actually knowing anything about it. So for a long time obviously eggs were demonised. Saturated fat was demonised. Not all saturated fat is the same. Dairy I think broadly is in the okay category. Clearly meat pies are not. You know, I'm not advocating you go and stuff yourself full of saturated fat after this. But dairy products on the whole are quite healthy. But one of the other great myths is the idea of starvation mode. Are you familiar with starvation mode? Basically when you stop eating your metabolism slows down. So people come and talk about that whenever I talk about 5-2 dieting. They go, "Wow, starvation mode." Actually, the studies have shown, they got 20 volunteers, stuck them in a metabolic chamber so they could measure their metabolism, put them on a low-calorie diet for seven days and their metabolic rate went up. Because what happens from an evolutionary perspective is if you're in a cave, there's no food around, then you've got to be up, you've got to be active. You've got to go out there. You've got to be clever. You've got to seek food. So only when you have been without food for months on end, when your body fat sinks to about 8-10%, then your body basically goes, there's obviously no food around. We are in a starvation situation. I will go into starvation mode. It happens after substantial, substantial fat loss. Obviously also when you lose weight your metabolic rate will slow down simply because you are no longer carrying the equivalent of a heavy suitcase around with you all the time. But starvation mode is an utter myth. >> I understand Countdown To Life went out recently. Is that right? >> It was Countdown To Life, ABC. It was basically a series about basically life in the womb and what happens in the nine months. And one of the things that was really striking to me was we went out to the Gambia and looked at a really interesting study there. Which was the impact of nutrition in the first few days of conception. And they had two groups, because in the Gambia there's a wet season and a dry season. And during the wet season there's lots of leafy green veg around and during the dry season there's actually more calories, mainly starchy yams and kind of grains and things like that. And they've been running a study there for 70 years now, looking at what is the difference if you are conceived in the wet season or conceived during the dry season. Fascinating study. And what they've found is that if you are conceived in the wet season when your mother has access to plenty of green leafy vegetables, you live on average 10 years longer than if you are conceived in the dry season. It makes that much difference. And they managed to detect the change. What happens is certain genes that are associated with your ability to deal with cancer and also your ability to fight infection are either switched on or off in the first hours of conception. Egg meets sperm, all of this stuff starts to happen. And it plays out over the next 10 years, 20 years, 30 years, 40 years, decade. And the other thing we know, which is I have to say truly terrifying, and again why I bang on about blood sugars, is that the blood sugar levels of a mother will predict the weight of the child at birth, three years, six years, nine years, 21 years. High blood sugars in pregnancy are very negatively correlated with the health of a child later in life. So what we have done, and by we I mean the Americans, is that we have transformed the health of the world in a very, very bad way. So in countries like Vietnam now, rates of amputation -- I was told by a Vietnamese doctor they're now cutting off more legs than during the height of the Vietnam war because of type II diabetes. It's gone up from 1% to 10%. And in places in the Pacific islands it's much, much worse. And the problem is what we've done is we've introduced them to this dreadful, dreadful diet. They're glugging Coca-Cola. They're eating all the sugary, carby rubbish. They're eating the sort of tinned Spam. They're eating all the things that they think is healthy or at least they like. It's kind of tasty, it's an introduction. And the problem is they're not only messing up this generation, it's messing up the next generation as well. It's a catastrophe. The problems are now bigger than those of undernourishment worldwide. China, an absolute disaster, unless of course you're a drug company, in which case, "Hey, it's fantastic. We've got 100 million diabetics. Woohoo! We're going to be selling lots and lots and lots of drugs." So I guess why I ban on about it is because I think it's hugely important. I think there is still an opportunity to change. I think it's a diminishing opportunity, but I do think, as I said, the people who have been flogging us this rubbish for a long time are kind of beginning to recognise. Like the tobacco companies. They're in denial. They're going to fund a lot of research which will tell you that actually sugary crap is quite good for you. But at some point the message will get through and at some point governments will actually spring into action. And then they'll just move on to Asia, Africa and places like that. I wish I could be more optimistic. That doesn't sound very happy, does it? But that's kind of why I bang on about it, anyway. >> Being more optimistic, Cassie's story is a really lovely story because it does illustrate the fact that she managed to come off her medication within a couple of weeks, including having gestational diabetes. And the dropping her sugar levels and improving her diet seemed to reverse her PCOS. And she has since remained with her currently with twins and hasn't had gestational diabetes. >> There is somebody looking after her, but she contacted us. >> Extraordinary. >> And I said, "Look, Claire is a better doctor than I am." And she kind of deals with patients more of the time, whereas I'm kind of like, "Hey, Telly." [ Laughter ] So Claire has really been dealing with Cassie and Cassie has responded fantastically well, but she wasn't insulin-dependant diabetic. And fortunately she had a great, understanding endocrinologist. So yeah, that's the good news. The good news is that it's possible to reverse it, that if you have PCOS, if you have type II diabetes, if you simply have elevated blood sugar levels, then you can reverse it. As long as you lose the abdominal fat. Now the good news is the abdominal fat is the first fat to go if you kind of go on a low-calorie diet or you combine it with exercise, and that's what the book is about. So as I said, 800 calories for eight weeks. Now some people will find that tough. Though oddly enough a lot of people find that within a week or so it gets better. This is based on not something I read on the back of a Corn Flakes packet, but is based on the studies of Professor Roy Taylor who is one of the UK's and Europe's most eminent diabetes specialists. And another good thing is that when patients come and wave the book at their endocrinologists, most of them know Roy Taylor. So instead of going, "What is this garbage? Who is this loony Michael Mosley?" they do at least go, "Oh okay, he's reputable." So I guess that's good news. Now another reason I'm banging about it, and the thing is if you are pre-diabetic, which basically means your blood glucose levels are raised but you're not yet diabetic, if you can lose 10% of your bodyweight, then you cut the risk of developing type II diabetes by 90%. And the problem at the moment certainly in the UK is that once you go over the threshold and become a type II diabetic, in theory you are offered advice, dietary advice and exercise which broadly consists of eat less, run more, next please. And then you're put on medication. And in Claire's practice for example, that particular area, as a GP you are paid to put people on medication. You are not paid to help them lose weight. So as I said, doctors get no training in nutrition. When I was in medical school, we learnt nothing. At our friend's medical school, he's learning nothing. I was talking to an Australian doctor the other day and he said he had to look up the word carbohydrate when he read my book because he realised he didn't know what a carbohydrate was. [ Laughter ] And yet it does not stop doctors administering advice, despite the fact they've had no training in it. They almost certainly haven't read any of the latest literature. And I think that should change as well. And who here thinks that doctors really ought to have some training in nutrition? Don't you find that astonishing? Basically you learn about exotica, you learn about Kwashiorkor, you learn about some malnutrition diseases. But you don't learn anything about what happens if you've got a patient in front of you who is overweight and wants your advice. It's probably just as well that they did a survey recently of American cardiologists and they offered three minutes of advice and in that three minutes they got five facts wrong. So maybe it's just as well you don't get the advice. >> We'd like to have some question from the audience. I just wonder if you can come down. There's going to be two microphones, with one down on the right side and one on the other side. Just while you're coming down I'm just going to ask Mike one more question about artificial sweeteners. >> Artificial sweeteners, yeah. >> Sugars, natural sugars. >> I've tried almost every artificial sweetener there is. Has anyone tried stevia? I'm sort of meh. Anything else, I've tried them all. Stevia is sort of okay in fruit things. The slight problem is, there was a study recently which they fed artificial sweeteners to people who don't normally eat them, and in about half the cases what happens with an artificial sweetener, it kind of goes down there and isn't absorbed. But it is absorbed and attacked by the gut bacteria. And unfortunately it is the gut bacteria that are not that good for you that really enjoy artificial sweeteners. So what they found is that around half the people they fed artificial sweeteners to, it induced the generalised inflammation in the gut. And the change in the microbiome and nobody kind of knows what that means. But I'm guessing it doesn't mean anything good. [ Laughter ] So I think broadly if you can kind of reduce your reliance on sweet things, that's got to be a kind of good thing. And personally I can go for fizzy drinks. I love fizziness if nothing else with a bit of lemon or lime, whatever. And also it's sort of by retraining the taste buds. I have to say in Australia I had a croissant. I must confess I had a croissant this morning. It was unbelievably sweet. I don't know if you have higher sugar levels than we do, but it was nauseatingly sweet. I'm banging on about that. Sorry. >> Most of the food we've had in Australia has been absolutely delicious. It really has. [ Laughter ] >> Diplomatic. [ Laughter ] >> Should we move onto the questions? If you could keep questions fairly brief because there's quite a few people. Down here. >> I had a cancer diagnosis last year. >> Yep. >> And I asked my doctors what I should be eating and they say eat lots of fruit, eat lots of veg and adequate protein. As soon as you go anywhere near the net, there's lots of talk about alkaline diets. There's talk about reducing your sugar as much as you can, cutting dairy and cutting meat often as well. I'm interested in your point of view on all this. >> I think that -- can I ask you what sort of cancer was it? >> Apparently too much masturbation. [ Laughter ] Not breast cancer. It was uterine cancer. >> Okay. Yeah. So it's really, really complicated is the honest answer to it. The link between diet and cancer is very hard to grasp. As I said, there is strong evidence that insulin is a driver. There is you know, clearly cutting sugar would probably be a good idea. Dairy, I don't know the data on. I think that there is some evidence, but this is more if you're going through chemotherapy or radiotherapy. But if you fast the day of, the day before and the day after, what happens is when you go into the fasted state, your cancer cells continue to multiply rapidly but the rest of your cells multiply less. And so if you're taking chemotherapy, which destroys rapidly dividing cells, then there are some big studies around which appear to demonstrate at least in the short term that people tolerate chemo better if they have fasted before, after and during. Do you know anything about that? >> I think it's early days in that. But it seems that people then do tolerate high doses. >> But general advice about cancer? >> I mean, alkaline diet is a relatively new area. I'm not sure how much research there would be in that area, but I wouldn't discount it. But in general to eat as healthy a diet as possible is wise. Good luck. >> Thanks. >> A Mediterranean style diet, again there is some good evidence certainly in animals that it's a healthy way, again a good way. Again, in animals, in animals, but in animals they show that intermittent fasting and fasting in particular were a powerful way of destroying cancer cells. But I wouldn't promise you that because human studies have not really been done. But very best of luck. >> Thank you very much. >> Thank you. Let's go to this side. >> I just want to say that you are one of my absolute heroes, yourself and Dr. Ram Jang I absolutely admire. >> Oh yes indeed. >> I actually study nutrition. I'm studying nutritional medicine as well. Just because I am completely disillusioned with mainstream nutrition and what you showed up there with the Australian food plate and the emphasis on low-fat and high-sugar is completely something I believe in. I intermittent fast on your advice. My question is, I have a father who has been diabetic since he was in his 30's. And I have a mother who's nurse who feeds him carbs. She cooks though relatively healthy, but he still eats rice and he loves bread. So here I am obviously trying to reduce the amount of refined carbs that he eats and really focus on the other side. I have a sister who is a doctor who is in my ear basically saying that mum looked after dad now for this many years, I should butt out. I bought your book. I think you writing that book is going to be a game changer, but my question is, for someone who is in his '80's who's been diabetic since he was in his '30's, is it really possible to reverse that? >> I think it is unlikely frankly at this point. I think he could get other benefits. I don't know if he's got a paunch. >> He does have the tummy. >> Yeah. So I think you know, he's probably on blood pressure pills. He's probably on cholesterol pills. >> Insulin. >> He's on insulin. He's probably on everything. But it will help reduce. I mean, he's 80, you don't want to push him. Frankly, if he doesn't want to do it, you know, he's done well. But if he does want to do it and he does want to give it a bit of a go -- >> Which he does. >> You may well find he gets improvement from it. >> Exactly. >> And that's all I would do. I would go gently with him. I wouldn't kind of put him on an 800 calorie diet. I would go with the low-carb Mediterranean style version. And there's a GP in the north of England I've been talking to, David Onwin and he's just been introducing this to patients. And he's already saved $50,000 on his drug budget, on his diabetes drug budget just by doing a few gentle things. >> As a doctor, I thank God for you. Because it's because of you that other doctors are actually taking note. So thank you. >> Thank you. >> The other thing he could do is do some carb swaps. So instead of potatoes have cauliflower. >> Cauliflower rice is fab. Spiralizes, yeah. [ Laughter ] >> Bread is a hard one. Rye bread is probably his best bet. Really dense. Unfortunately most brown bread is just white bread dyed. And then they add extra sugar to it. >> Thank you. >> They're so naughty, those manufacturers. So naughty. >> Thank you. Over here. >> Thank you. We've got an argument in our house at the moment between olive oil and coconut oil. A lot of young people, if you go into any health food place, it's just all about coconut oil. And I've been lectured by several of my daughters about how I shouldn't be eating olive oil; I should be having everything as coconut oil. And I was just wondering of your observation. >> Ask them to show you the studies. Say to them, "Where are the studies that demonstrate that?" >> There's a lot of it on the internet actually. >> No, I mean proper, randomised controlled studies. [ Laughter ] I don't mean bullet studies, you know, the sources you read on the internet. Get them to show them off. But if they find them, do send them to me, because I've been having me a look and I haven't found them. It may be that coconut oil will turn out to be marvellous, but if you look at the populations like Sri Lanka where they consume a lot of coconut oil, they have high rates of obesity and very high rates of diabetes. >> They also consume a lot of rice. >> They also consume a lot of rice, so it's confounding. But no, if nothing else, incentivize them to do a bit of science. A randomised, controlled trial, that's what I want to see. [ Laughter ] >> Thank you. >> And not one that is funded by the coconut oil manufacturers. [ Laughter ] >> Thank you. Next. >> You talked about today having good protein in the diet. I've often thought about going on a vegetarian diet but not being convinced that it's as healthy as having meat or fish in the diet. I was wondering what the current research was in terms of if a vegetarian diet can be as healthy as having fish and meat in the diet. >> I think so, depending on obviously what you have for the vegetarian diet. Because again, I think that rice cakes are the devil. They're kind of thrown out there as something that is terribly healthy but actually they're just sugary sort of ricey things. Anyway, so yeah, I mean unfortunately I don't know enough about vegetarian things. But without a doubt you can get -- tofu is good stuff. Curd is good. You know, to be honest, if you could be a pescatarian -- is that the right word -- anyway, fish is obviously an easier way of getting good proteins. It could be a shift. The alternative is you could do a sort of 5-2 vegetarian thing where you basically eat meat five days and two days a week you're a vegetarian. Because there are lots of kind of moral and ethical reasons for being a vegetarian. I'm at the moment unconvinced by the data where it says being vegetarian is healthier than being a meat eater, unless you live in America. Because in America, the way the cattle is reared, full of growth hormone, is pumped full of the most amazing rubbish. And a lot of the studies which suggest red meat eating is bad for you are based on American studies. Whereas the European studies have broadly suggested that red meat eating at least in moderate quantities is fine. And by moderate I mean a piece of meat which is like the size of your palm, not like the size of two of my hands. You know, you're talking about four ounces and I can't even translate that. But yeah, I mean I wish I knew more about it. I vow to go away and learn more about. >> Reasonable answer. >> I think it's an interesting approach, trying a couple of days a week and kind of shift yourself gradually. >> Thank you. >> And there is a quell of evidence again that vegetarian type proteins can be healthier for you. There's a guy called Voltz Longo who bangs on about this in my ear himself. Yeah. >> Thank you. >> Thank you. We'll go to the lady on my right. >> Hello, I wonder if you would mind updating us on what the latest science tells us about the link between diabetes, ovarian and breast cancer and the length of lactation. >> Okay, so I'm not very familiar with lactation, I must admit I'm afraid. Do you know anything? I know essentially the links are broadly that central obesity tends to drive increased insulin levels. So what happens is the fat kind of permeates your muscles and then particularly if you have a kind of unhealthy carbohydrate diet, which means fizzy and that kind of stuff, then elevated insulin is a driver for breast cancer. It is also a driver for obesity and for diabetes. So in a sense insulin is a kind central mechanism for all of this. >> Do you have some information about links with lactation? >> There's fairly strong evidence that the more women breastfeed and the length of time, the less they are likely to get diabetes, type II diabetes. >> Okay, a protective effect of breastfeeding. >> Yes. >> For the child or the mother? >> The mother. >> Okay. >> Okay. >> Because there is some really interesting research on the gut biome. And that one certainly suggests that breastfeeding produces a much healthier mix of bacteria in the gut, and that ultimately is likely to lead to less problems with weight gain and diabetes later in life. But I'll have a look into it. >> But breastfeeding is known to protect against breast cancer? >> Yes, there's certainly evidence there. And I was just wondering how current it was. >> There appears to be strong evidence. >> Breastfeeding is a bloody wonderful thing. [ Laughter ] >> Thank you. >> I won't shy to say. >> Thank you. >> Hi there, in terms of the 5-2 Mediterranean diet, what's your thoughts on natural sugars such as fructose, and also salt? >> Okay, so table sugar consists of 50% fructose, 50% glucose. So if you have something like agave syrup, it is 65% fructose, 35% glucose. If you actually look at its breakdown in the body, agave syrup is arguable worse for you than table sugar. Because it actually has -- the problem with fructose is that most other forms of sugar you absorb, the sugar you get for example, galactose and things you get in dairy can be broken down by other parts of the body. Only your liver can break down fructose. So what happens is you have your fructose in the form of your agave or table sugar or whatever it might be, and it goes to the liver. Now if you have only a small amount, your liver is fine. It processes it. If it is swamped because it's just had a great knocking back of fizzy drink, then what happens is it lays it down as fat. And so your liver becomes fatter and fatter and fatter. So sugar is converted into fat in your liver. And this will happen for sucrose, for glucose, for whatever you call it. But it seems to be particularly bad for fructose. >> And fructose is to produce more inflammation in the process? >> Unfortunately, once again, fructose is in fruit juice. So the orange juice you have has plenty of fructose in it. An orange has it, but you're not going to eat that many oranges. Because to get that glass of orange juice it would be good exercise if nothing else. No one is going to eat eight oranges. They're just not going to do it. Plus, you get fibre. And the result is -- the reason for eating fruit whole is the fibre slows down the absorption of glucose, the absorption of fructose. So your body just doesn't have the same job to deal with. And that's why I really don't like juicing. You know, I just think it's much better to eat the whole thing. And that's also why we kind of banned our kids. I mean, they ignore us obviously these days, but we banned our kids from fruit juice, from fizzy drinks and all these sort of things. >> Thank you, we're running out of time. A couple of minutes left. One more question. Just before that I want to say Mike will be doing book signing in the foyer if anyone is interested. Thank you for the fascinating questions so far. We'll go to the lady over there. >> I'll be really quick. So I've got four daughters, six, ten, 13 and 15. And I'm wondering is there a strategy for introducing a 5-2 diet and what age do you suggest? >> Okay, in terms of 5-2 diet, certainly not while they're growing, partly because we have no evidence for use. There was people that said, "Oh, well it will make them more likely to develop anorexia or eating disorders." And we've never seen any evidence of that. But we're very cautious about going that way. >> If they're not overweight I wouldn't necessarily recommend it. The 5-2 diet is best for people who want to lose a bit of weight. It's also possible to do 6-1. But broadly I would go for a more Mediterranean style. >> But I worry about what you said before, that you were skinny on the outside but not healthy on the inside. >> Indeed. Waist measurement is probably the most critical thing. Unless you're going to stick them through a dexo scan, which unless there's reason to do so, I wouldn't. >> It's just healthier eating with Mediterranean. >> I think it's something that's worth exploring because clearly there is a huge problem with childhood obesity at the moment and there's an excellent guy called Ludwig who writes about this. He's in Boston. And he basically has been banging on about fructose and all those things. And I can't even remember his name, but Ludwig. And Lustig is also another great one on sugar. But broadly, you know, I am very cautious about dealing with teenagers. >> What you can do though is you can encourage them not to snack. Because they do snack really on only unhealthy stuff. Because snacking was kind of invented by the snacking industry. People just don't need to, unless they're doing massive amounts of exercise. >> Okay. Thank you. >> Thank you. [ Applause ]
Info
Channel: SOH Talks & Ideas Archive
Views: 668,270
Rating: undefined out of 5
Keywords: sydney opera house, ideas at the house, michael mosley sydney, how to stay healthy, michael mosley books, intermittent fasting, michael mosley fast 800, michael mosley 5 2 diet
Id: 6d-LMzIlr5I
Channel Id: undefined
Length: 59min 35sec (3575 seconds)
Published: Sun Mar 06 2016
Related Videos
Note
Please note that this website is currently a work in progress! Lots of interesting data and statistics to come.