Speaker 1: 00:00

Hello everyone, back again one day at a time. So today's topic, the large benefits of small changes. So we speak about the trifecta on, PowerPal, calories, protein, steps. There's another trifecta as well, sleep, exercise, and nutrition, and that's basically what the UK Biobank had a look into. It's a massive research project, half a million adults between 40 and 69 years old.

Speaker 1: 00:27

Out of that cohort, 100,000 people volunteered to wear movement trackers for seven days and track their sleep and then they self reported their nutrition with a food frequency questionnaire. Basically they wanted to look at all three of them and whether it would reduce their risk of dying. Not to be morbid but that is what they're trying to find out here. Median age of the participants is 64 years old, so none of this was too old, it wouldn't work on me, maybe it's for younger people, no, no, no. Median age 64 years old.

Speaker 1: 00:58

So the medians for each behavior out of all these people were as follows, and you can use this to compare with your own life. So seven point six hours per night of sleep, are you there? Physical activity thirty one minutes per day of moderate to vigorous physical activity. Moderate to vigorous physical activity includes brisk walking at the low end and the hardest things you can imagine at the other end. You can walk a lot, can walk fast, you can walk up hills, that is part of this.

Speaker 1: 01:33

It's not so much like you have to be in the gym, so it's important that you don't think that's true. We talk about physical activity, we're not saying you have to be in the gym for hours a day, but just walking with a decent pace for thirty one minutes a day seem to be the average, and then nutrition score 54.3. Sleep is unique among the behaviors here, in that this seven point two to eight hours of sleep per night is what basically is associated with the lowest mortality risk, and then less than seven point two hours can have a higher risk. So basically, here's the lowdown on it. Participants who hit the healthy trifecta, moderate sleep, high physical activity, high DQS score, the nutrition score, were less likely to die from any cause during the eight year follow-up.

Speaker 1: 02:22

But it is like I said with Parrot, if you do calories only it's great, if you do calories and protein even better, do calories and protein steps even better. It's the same here. If you did low physical activity, so just 23 or less per day, but your sleep was good and your nutrition was decent, mortality risk reduction thirty two percent. If you did twenty three to forty two minutes a day of physical activity, moderate sleep, good nutrition score fifty two percent reduction in mortality risk. And then if you did high, is more than forty two minutes a day, and mind you, that's not extreme.

Speaker 1: 03:00

Forty two minutes a day of nice walks. You could think of it this way, you could do two fifteen minute walks a day, fifteen minutes, and you could do fifteen minutes of just gentle exercise in terms of like squats, lunges, some press ups, maybe sit ups, stuff like that, and you would be in the high physical activity daily, so it's not something that needs to be crazy, and that's had a sixty four percent reduction in mortality risk. So this is all good news for us because whilst we're thinking of fat loss and it's important to hold on to muscle, sometimes we don't look at what benefit we get in terms of our all cause mortality in general health because all of these things we're doing, whether you haven't lost fat this week or not, whether you've gone to maintenance because you've had a few too many cheese and breads or you've had a few too many Maltesers, your steps are higher, your sleep is better, you're eating higher protein, you're doing loads of these small things that actually go beyond just the things we're measuring because these are kind of unmeasurable day to day. We look at this type of study which is amazing because it looks over so many years but we can't look at this every day.

Speaker 1: 04:15

Some things like WHOOP are trying to do it with WHOOP age and stuff like this, but it's very difficult to do it. Then you get into the realm of tracking nearly everything you do and then you might wake up and go, Did I sleep well? I don't know, let me ask Whoop or AuraRing if I slept well. That's then getting into the territory of worrying about sleep too much. So it's not all or nothing this journey.

Speaker 1: 04:38

The small improvements you've made, whether you're on day one, day 10, day 100, whether you've just slightly increased your protein, slightly done more steps, slightly improved, maybe you're eating more fruits and veggies now, These are all big things when they combine together. Does that make sense? They come up with, the minimum changes a person could do to lower their risk by ten percent. This is what they came up with. And this is kind of like similar to how LeanShield is gonna work really.

Speaker 1: 05:06

It's got this like algorithm and you can tweak the dials and see what improves the outcome. But if you wanted to reduce your mortality risk by ten percent, right, this is what they suggest you do. Fifteen minutes of sleep per night extra going up to five so this is from if you were five hours and a half of sleep. One point six minutes of exercise per day extra. Right?

Speaker 1: 05:31

Not much. And then five points of DQS, so accomplished by adding a few cups of vegetables a day and two pieces of fruit. So they say if you do those things, those tiny things, this algorithm is saying you're gonna reduce your mortality risk by ten percent if you're starting off in a poor position where your sleep is very low, your activity is very low, and your DQS score is probably very low. It's a hypothetical example, but it does show the difference it could make if they were to have measured you in the study. Does that make sense?

Speaker 1: 06:00

And then I did a maximalist calculation, like what do you have to do, take someone from super unhealthy in terms of you're not moving at all a la to becoming a longevity superstar, let's say put it that way. And if you want to be a longevity superstar and you would reduce your mortality risk by up to seventy percent, mortality risk by seventy percent, we're not saying you're going to not die seventy percent less, that's not what it says, the risk score. Don't take it the wrong way, oh, seventy percent less chance of dying, it's the risk score that comes down. Do you know when they say about, classic one of this is, say like sun beds increases your risk of catching skin cancer by thirty percent, but the chance of actually getting is like say, I don't know the exact number, but say the chance of catching it normally is like zero point five percent, thirty percent on top of zero point five percent is zero point six, It goes up to from zero point five to zero point six out of a hundred, say, so it's, like, you know, relative to that, if that makes sense.

Speaker 1: 06:58

Anyway, this is what you'd have to do. If you were at the low end, five hours of sleep, no exercise a day, you'd have to add three point three hours of sleep taking you up to eight point eight hours of sleep per night. You'd have to do fifty eight point eight minutes of exercise per day, includes rigorous, like, brisk walking. Sorry. Brisk walking.

Speaker 1: 07:17

And then you have to do 35 points for your DQS. So, obviously, like, doing all three of those at once is not gonna be something sustainable, but more fruits, more veggies, higher protein, exercise. I think this is great news for us. Genuinely now, like, I keep banging on about this, but this could be a lot worse. I could be telling you you gotta train like an Olympic athlete to get these results.

Speaker 1: 07:37

Like, luckily, whoever is in charge of this world, whether it's God or the nature or, you know, whoever the universe has given us a toolkit that says, hey. Hey. Listen, guys. It's not much. You don't have to do much.

Speaker 1: 07:52

You just got to be a bit clever about what you do. Don't try and do a 100 things that don't matter. Just do a few things that matter like, come on, grow up a bit. Stop falling for all the marketing scams on Instagram. Stop putting continuous glucose monitors onto you, putting those of, spending 200 pounds on the supplements and thinking there is this special food that you must omit or eat and everything changes.

Speaker 1: 08:14

Come on. Come on. We need to grow up abifamis. How many times? How many times do we have to be fooled by these big claims when there's decades of research telling us the basics?

Speaker 1: 08:25

Accumulate the small basics together, guess what happens, big things. That's not sexy though, is it? Try and sell that. I want you all to go on Instagram now after this. Try and sell that as a program.

Speaker 1: 08:35

Hey, If you just do a few small things a day, it's gonna be big. And the thing is, it's just like walk a bit more. You know? We'll help you over here to it. We walk a bit more, eat a bit better, do this and that.

Speaker 1: 08:49

I don't have, like, a crazy workout plan to show you with someone with crazy abs. I don't have this secret supplement. I don't have a secret food. It's very hard. So easy to tell.

Speaker 1: 08:58

Guys, I've done research, and I found this crazy Chinese scientist who's been banned by all governments in the world because he discovered this root extract in the mountains of China that reduces your chance of dying by ninety nine point eight percent. The government do not want you to have this. They want you low. They want you to be struggling. They want no energy.

Speaker 1: 09:23

They want your muscle mass go down so you can't fight them back when they come and take your liberties. This guy's been banned everywhere, but today, I managed to get ahold of him. And he shared with me the exact recipe for this thing, and I'm only gonna give it away for the next twenty four hours. But you have to send me £1,000 or you're never gonna see this again, and this could be the difference between you living until you're 90 or dying at 47 by the hands of the evil government. That was quite good.

Speaker 1: 09:53

You want to buy it? Because I'll make it happen if you want. But anyway, guys, don't be fooled. What else was I now? I looking at stats again.

Speaker 1: 10:05

Exercise is a big factor behind the health and longevity. Obviously at Parrot we focus on calories pulling steps, and steps are included in exercise. Brisk walking, walking up and down the hill, this counts. Two minutes a day of exercise should result in 11 reduction in the risk of dying from any cause. Just think about this one, get up and if it's ten minute walk, it's a ten minute walk.

Speaker 1: 10:30

I've only got five minutes, fine, five minute walk, come on. Come on, do it. So yeah, just estimated reduction of mortality risk, extra five minutes, twenty percent, extra eight minutes a day, thirty percent, extra twelve minutes a day, forty percent, extra eighteen minutes a day, fifty percent, extra seventy seven minutes a day, sixty percent. So from doing twelve minutes a day to twenty five minutes a day is the biggest jump because it goes from 20 to 50 and then going from 25 to 84 a day goes up just another 10%. And we see this everywhere, we see this with protein intake, there's a ceiling, you go up to 1.6 grams per kilo, especially maintenance, you don't need to go above.

Speaker 1: 11:13

If you're in a severe deficit, you should go higher, really. So you can go up to, like, 2.3, 2.4 grams of protein per kilo of body weight. I know when I say that, it sounds like what the hell? Are you thinking I'm gonna do that math right now in my head? You are crazy.

Speaker 1: 11:28

Just to give you an example, so say now 1.6 grams per kilo and you weigh eighty kilos, 128 grams of protein a day, and then say you went super low calories and then you were like, okay, I've got super low calories, is there a benefit of me eating more protein? Well there is benefits going up to 2.4 grams per kilo a day and then it does level off the same as steps there, so two four grams per kilo of body weight, 192 grams a day. So it goes from one two eight to one nine two. So, basically, well, 50 grams. Say just a quick one.

Speaker 1: 12:12

It's probably just slightly off. 50 grams extra a day. So if you were saying I'm gonna do a moderate deficit, 120 grams a day, if you're eighty kilos, they say, Scott, I'm gonna go low on calories. Go, listen. I can't force you to do what you wanna do, but if you are gonna go down that path, you better bump your protein up by about 50 grams there based on your body weight.

Speaker 1: 12:31

Does that make sense? And then anything more than that, probably diminishing returns. Same with everything. The training diminishing returns, protein diminishing returns, for sure going low, low calories is diminishing returns. Yeah.

Speaker 1: 12:43

There might be path where, like, you get extra fat loss and you kinda your protein is in a good place, but then diminishing returns. Everything has got diminishing returns above. So that's where the power laws are important. We do the minimum needed for maximum results, and we look at a few key things, and we add them together, and bam, insane improvement. Yeah.

Speaker 1: 13:05

So same as sleep as well. So sleep has got the same one. So plus 24, 10% lower risk, plus fifty four minutes a night, 20% less, plus 102, plus 30% risk, minus 30% risk, and then going from a one zero two minutes to one fourteen minutes goes up a bit then to 40%. So diminishing returns there, adding two hours extra sleep beyond seven hours. So, basically, like, between seven to nine is, like, sweet spot, basically.

Speaker 1: 13:31

That's it, guys. Just another lesson on the small things adding up equal big changes, whether your goal right now obviously, a lot of you doing it are your goal is to lose fat, maintain muscle. Perfect. Don't beat yourself up when you don't always see the change on the scale because we know water retention, but also don't beat yourself up if you do track and you are going over for a few days, even weeks, look at your protein. Are you eating more fruits and veggies?

Speaker 1: 13:58

Are you walking more? If you are, three together, amazing, amazing for your longevity. You're going to be much healthier in the long term, and it's proven in this long term study that little things combined work. So please don't beat yourself up. It's the small things that matter, and then use all our mental energy you're saving from worrying about all the small things to do other things in your life.

Speaker 1: 14:20

Do you know mean? Other relationships, things, so forth. So have a good day. Do the small things, and I'll see you back tomorrow.