Health Advice from Dr Idz
Good morning, chaps. How are you doing? I'm back with some socks. Happy days. So did a q and a last night with doctor Eds.
Speaker 1:Got a lot of following in in TikTok. He's a got he's a doctor with a nutritional research masters, really good Q and A, please listen to it. I'm not going to try and condense it all too much now here because it's going to lose all of the new ones we spoke about but let me look into giving some tips. Okay, what was that? The first thing, very first thing I want to say though is this world of nutrition you can go as deep as you want, you can get confused, you can get lost and then you can be in a non practical world.
Speaker 1:And I think we have to work in the practical world. We've got to work in the practical world. So when it comes to this stuff, we know from the research, lose five-ten percent of your body weight, whatever foods you want, you can improve your health markers, no matter what the foods are. Be xenophages, it's the truth. And then over time you can start switching out the processed foods you eat for maybe better, more nutrient dense foods over time, have to do it straight away because we know it's a lifestyle change, not something you can just flip on his head overnight.
Speaker 1:And look, the first thing we spoke about that we got into actually I think was fats and the benefits especially if we were meant to eat more fats, we spoke about this, Doctor P spoke about this, there's no number we can give you, but whatever we're giving to you in the app, that is a good amount of fats to eat. You probably want to have about 25% at least of your calories from fats, right, so if you're looking at your macro preferences, want to look at your intake, if your fats are too low it's time to start looking at increasing your fats, add extra virgin olive oil, create some salads or when you add meals add some veggies put some extra virgin olive oil in there, job done, eat more food, maybe some nuts. I'm not a massive fan of avocado myself, I don't find it very filling for the amount of calories and fat, so maybe you can have avocado, but just be watchful, because you still have to be watchful, because ultimately if your goal is fat loss and you're eating peanut butter and avocados that are putting you way over your calorie target then you know we're going too far.
Speaker 1:We're taking the advice and we're running with it. We take the advice and say okay we need to eat more quality fats and I need to not cook the fats, I need to eat them raw basically, so that's a good thing to go from. That's basic stuff, so have a look into your app, you are your own scientist, remember you are collecting this data, you can listen to these chats and you can go that's interesting, let me look at my data, my data, let me look at it, you know, as opposed to being like yes cool, how do I do it? Well, how do you feel on your current macros? Do you feel I don't feel great?
Speaker 1:Maybe let's experiment, maybe you say for the next two weeks I'm going to increase my fat by 10%. I'm going to increase my fat by 15 grams a day, and I'm going see how I feel. That's all the only change I'm going to do and I'm to see how and you can do that by going to the macro preferences part of the app, sliding fat up, reduces carbs, keeps the calories the same because ultimately calories is what determines if you're going to lose weight, so there's studies on low fat, low carb, calories, protein the same fat loss right. What Doctor. Ids talked about was independent of fat loss, there's actually health benefits to it moving your calories to the front of your day, so front loading your calories, so you'd have nine till 3PM versus nine till nine, nine till three group, calories the same, everything, macros the same, improve their health markers, Independent.
Speaker 1:So that's an interesting finding, okay? And now we've got to say, we've to do what the Amish do. They come across a new technology, they don't adopt every new technology, they say, is this technology for the good of the community? Is it useful for us and doesn't ruin our way of life? And if it does, we're not going to use it even though how good it is.
Speaker 1:And this is what we've got to do with research practicality wise. Is Eton, right, is front loading, is eating nine till three possible for me and my lifestyle, that's what to look into. And you might look at it and go, I have breakfast in the morning with my partner, I have lunch at work, but I always come back for dinner with my husband and kids at seven. I always have sit down dinner, we have a chat about our day, we have a debrief, you know. And you might say, well, I can have a debrief without food, but then you might say, actually, I'm the one making the food for the family in the evening.
Speaker 1:And you might want to change the entire family what you've eaten and be like will you eat this afterwards? But again practicality wise, yes it's better for health, however just because something's better for health doesn't mean the other way is bad for your health, right? Eating nine till nine doesn't mean it's bad for your health. There's just maybe a more optimal way and sometimes we can't optimise. That's just how it is.
Speaker 1:There's not the option for us. There might be there but it's far away, requires a huge amount of lifestyle change, requires a huge different family dynamics, all this stuff so please don't just run away with one or two bits Okay, put your head screw your head on, like look into it. But experiment, you are your own scientist. Maybe you want to experiment. I'll have a breakfast that's higher in fat, good fats, I might have a whatever you want eggs and all that.
Speaker 1:And I'll have my lunch, I'll have a 03:00 meal and that's me done. And I'm gonna run this for a week as experiment, I'm gonna do this, I'm gonna increase my fats and I'm gonna move my calories more towards the start of the day and I do this for a week. And you keep the total macros and calories the same. You use the daily journal in the app, you write down the things as well about the great evening reflection, how you feel, your sleep, all this type of stuff. And then you come to the conclusion, yeah, I feel better actually.
Speaker 1:I do feel better doing this, but I miss out on the evening and meeting my partner. I miss out actually. I go out and eat my friends four times a week or Thursday night, Friday night, Saturday and Sunday, I actually eat actually eat about 06:10PM because I see friends and family. And then it becomes the dilemma is do we throw out that way of eating completely just because we do three or four nights or two or three nights eating in the evening? Or do we say for the days I can front load and eat my calories between nine and three I do it and the days I can't I can't.
Speaker 1:Right, this flexibility is important, like just because you're only doing it for three or four days a week doesn't mean the health benefits don't exist. Well, that's still more than 50% of your days are going to be eaten that way versus the other and you might find that's a good balance you know. So look into that. Another thing we looked at was do we look at? The intermittent fasting has got no benefits over other ways of calorie restriction, which is true.
Speaker 1:I can't remember what we did now. Yeah, just like take with me was like cooking with fat, know, change its structure and that's not ideal, you want have it raw basically, that's a good point. Women are scared of fats, you've been conditioned from the 80s, 90s, early 2000s, fat is the devil, low fat foods were king and then it was low sugar and sugar is kind of in the spotlight now and protein has been, people are starting to come out of protein, they come out of anything. There's you know a few people message me after the chat and I think for me going into these chats with these people who've got way more knowledge on this stuff for me, I'm always, I always take advice from Socrates, know they self and also I know nothing approach. So whilst I'll try and bring in some experience or questions I know community won't answer, I still will completely listen.
Speaker 1:Was so attentive to that Q and A like that time went by so fast for me. I was so attentive, had no worries or concerns in that time, I was in the moment, you know, and it was nice and I realised that was great. A lot of us need to do our more because I find it fascinating and I'm sure a lot of you did. But going in with the mindset of if he brings research to the table that completely dismantles something I believe and he's looked into all the research and he's done it, you're gonna have to go with it. You're gonna have to go with what research says, you have to drop what you think is true right, because that's how science works.
Speaker 1:But science becomes dogmatic and people start believing in their way only and that's where arguments come, right? So for me going into that Q and A in that sense was really, really interesting and I think a lot of people in the fitness industry and what we do is because our advice is lifestyle, I think the approach is correct by looking up, me and doctors spoke after the Q and A actually about psychological impact on fat loss and trauma and fat loss and carlies and all this stuff and there's more research going in there, he said there's definitely a thing there and we know there's a thing there guys, we speak about these things all the time. We know that it's not just like move, eat less and move more. We know that people who've got past trauma who've got things, mental health issues and all this stuff, that just saying get in the deficit, eat high protein whilst the advice is there and it's right, it doesn't mean the implementation is possible. Right?
Speaker 1:So that's why we do the mindset for years, that's why we do the stoicism, know, this is the root that encompasses all of it. And the problem is that the advice given by us and other fitness industry people is that it's not wrong advice that carbs and fat are interchangeable, but we should have foreseen that people would have seen that as don't eat fats, low fats and actually like not mentioning the specific minimum for fats in terms of percentage maybe is a flaw because people need numbers, they need maybe a bit more structure so that's something I'm looking like right at a casino where we haven't pushed fats enough. Whilst we've said many times fats are integral to hormonal processes, you should eat healthy fats, maybe that message hasn't broken through enough, you know? And actually we need more of this information and actually what is the impact of low fat and what's the impact of higher fat and let's adopt that because there's magnificent benefits to it. And we'll do more of that, so we'll do more, I'll post some of the studies, research studies, carousels and update our recommendations but I'd go 25% minimum calorie, 25% your calories from fat is probably a minimum to go with, so check your macro preferences for that.
Speaker 1:But it's important all of us like we're always stewardess every day right, we're going to come, I'm going to work and back next week fully so I'll be back and full in the swing of things and my intention is to bring you as many experts as possible that are going to bring in all their expertise that's not biased, right, which is hard to find and turn that advice and information into practical lifestyle advice and use all of ourselves as the scientists of experiments and then actually all of us discuss our findings from it. Because he was saying that observational studies are one of the best quality studies in nutrition and in a sense we can kind of do these observational studies not like direct 100% the same but we can all be doing this ourselves, right? And that's why our app is the central hub of all this, like you're collecting a lot of valuable information that the web, even it's not being utilised right now in easy form for you to digest and look at, like the insights and stuff and the graphs we're bringing out. We are going to turn all the data you've got into very very useful insights over time and we're going to bring new updates soon about it.
Speaker 1:Yeah, this approach of experimentation, our own scientists, bringing in the research, changing things up, testing things out, seeing what makes us feel mentally, physically, just all our stuff is the way forward and not to be stuck into one way because there is fat loss and then there's beyond fat loss, there's fat loss and there's optimisation of health so we can lose fat by eating what we want and I think the approach is right like to make sure we don't turn food into the enemy to start with, there's no good and bad food, we must eat foods we like, because once we make a problem we have started off this entire process with me versus the food I love, I love you, I can't touch you, you love me, can't touch me, like Romeo and Juliet story and then you both kill each other, doubt it out, but you start off fighting as opposed to let's just eat what I want, deficit, lose weight, health improved, okay. Do I need? Can I switch that Snickers bar out for someone else that's much healthier for me, more the healthy fats, good amount of carbs, protein, like is there something else I can do with that that's going to help me improve my nutrient quality as well?
Speaker 1:Yeah, okay let's switch it out, let's try a small switch, done. We optimise then all the time, you know what I'm saying? So don't be confused by saying oh god I gotta go and eat perfect diet and deficit and I gotta do this, it's overwhelming, no no, hit your macros, Tetris, game of Tetris, hit your macros, eat the foods you love, do not create conflict between food, there's no good and bad foods. Lose weight, get into the zone and let's slowly optimize from there. We can start by making sure we're eating healthier fats, 25% of all calories coming from fats, let's start with that as optimisation.
Speaker 1:Then we can start with is it possible for me a few times a week, every day of the week to eat more calories in the early part of the day up until 3PM and then afterwards no calories? Is it possible for me to do that? Let's give it a go. Let me experiment with it. It's not for life.
Speaker 1:Let me experiment with it. I love it, I feel much better, I'm sticking to it, great. I've tried it, I can't do it, I'm out too many times a week and I can do it whenever but not really for me. I hate breakfast, I'm out the door Scott, I can't fit it into my lifestyle, sorry. As much as it'd be great to optimise my health, it doesn't mean my health is going be bad if I don't do this.
Speaker 1:That's true. It doesn't mean your health is going be bad if you don't do it. It just means maybe you're not optimising. We don't have to optimise everything in the life. We don't have to do it.
Speaker 1:We don't. I've got to be as productive as possible. I've got be the maximum healthy and plausible in Islam and then we turn into this robot thing that doesn't exist. It's kind of going off these recommendations and you know there's no freedom there, you know because we're stuck in these optimisation structures, you know. So let's think of what I've said, hopefully some of it's useful.
Speaker 1:Have a listen to the Q and A, I'll post it as a podcast episode as well and yeah that was great and it's been really nice to have a chat about some of these things and bringing more knowledge to the community, practical knowledge of course, not just knowledge for the sake of it but have a good day guys and I'll be speaking to you all soon.
