What Is fibre & what our focus should be on
Morning, everybody. Hope your week seven is going good this Thursday. So we're nearing the end of week seven, three big weeks left to do. Again, we focus on today only because that's the only thing that matters. Tomorrow's never promised.
Speaker 1:So let's just make the most of today. And today I want to just talk about fiber. I think it's come up a few times, with our new update next week or the week after, we have got a fiber tracker. I think it's important to, you know, introduce fiber. I think, you know, if we look at total calories, protein, carbs, fat, moderate carb approach, trying to eat good healthy carbs, and sorry, good healthy carb first mistake.
Speaker 1:Fibrous, high nutrient dense complex carbs, you know. I think I will obviously see your fibre will come in. Right? But what is fibre? What is it?
Speaker 1:Fibre refers I can't speak. Guys, it's you talking about love languages. That silly thing you spoke about. This messed my head up. Sorry.
Speaker 1:Book club last night. Alright. Fiber refers to carbohydrates that your gut cannot digest. It is classified as either soluble or insoluble depending on whether it dissolves in water or not. So soluble if it is dissolved in water or insoluble if not.
Speaker 1:Soluble fiber stuff like barley, oats, beans, figs, prunes, sweet potatoes, insoluble fiber cereals, whole wheat bread, lentils, apple, avocado, strawberries. Insoluble fibers function mainly as bulking agents, add in content to your stool. In contrast, certain types of soluble fiber can significantly affect health, metabolism, and weight. What else impacts what goes into your stool is the amount of crap. You talk all of languages.
Speaker 1:Feeds your friendly gut bacteria. An estimated 100,000,000,000,000 bacteria live in your gut, primarily in the large intestine, along with other micro microbes found in your digestive system. These bacteria often called the gut flora or the gut microbiome. Different species of bacteria play essential roles in various aspects of health including weight management, blood sugar control, immunity, and even brain function. Okay.
Speaker 1:Just like other organisms, bacteria need to eat well to stay healthy. The fiber that benefits your gut bacteria is prebiotic fiber or fermentable fiber. Prebiotics are onions, soybeans, asparagus, bananas, leek, bread, artichoke, and garlic. It is considered very beneficial for health and body weight. Certain insoluble fibers such as resistant starch also function as prebiotics.
Speaker 1:So fiber helps fight inflammation. Gut bacteria are well known for their effect on chronic inflammation. They produce nutrients for your body including short chain fatty acids that help feed the cells in your colon. This leads to reduced gut inflammation and improvements in related inflammatory disorders. Chronic low level or long term inflammation plays a major role in almost every chronic Western disease including heart disease, Alzheimer's and metabolic syndrome.
Speaker 1:Several observational studies demonstrate that a high fiber intake is linked to lower inflammatory markers in the bloodstream. Fiber can reduce your appetite helping you eat less. Fiber is often believed to suppress your appetite. However, evidence suggests that only a specific type of fiber has its effects. A 2013 research review '44 study showed that while thirty nine percent of fiber treatments increased fullness only twenty two percent reduced food intake.
Speaker 1:Viscous fiber, the dense viscous soluble fiber slowing the emptying of your stomach increase in digestion absorbent and absorption times. The result is a prolonged feeling of fullness and a significantly reduced appetite. Some research suggests that the weight loss effects of fiber specifically target belly fat, which is the harmful fat in your abdominal cavity strongly associated with metabolic disease. Fiber supplements. Fiber supplements are typically made by isolating the fiber from plants.
Speaker 1:A 2014 review study found that fissolam and guar gum both soluble and vicious fibers are ineffective as weight loss supplements. One exception is glucomannan, a fiber extracted from the konjac root. This incredibly viscous dietary fiber shows promise for weight reduction in people with overweight or obesity. Yeah, so some supplements can be useful. So that is fiber guys in a nutshell.
Speaker 1:You know, we're looking at 25 to 35 grams of fiber a day as a base, just, you know, whatever. You know, a piece of my favorite pair from the corner, four grams of fiber per pair. Just so you know, love pairs now. Pairs are my fave. Pears all the way, pears for life.
Speaker 1:I love pears. I show my love through pears. I give you a pear shows you I love you. Okay guys, I just want you to know that. If you get a pear from me, that is love.
Speaker 1:Pears is love. Right? That's it. The reason to bring fiber up as well because Paul's mentioned a few times that fiber up there with as important as protein and there's no doubt it's up there. And, you know, it's a tougher one to understand, you know, there's different forms of fiber, soluble and insoluble and the other ones I mentioned and it's like, which one is a bit confusing.
Speaker 1:And I think when you get into this and you've got a gut microbiome, we don't know much about it, we don't know, we know there's a connection to the brain and the health and all stuff and we know these things here and there. There's so much nonsense out there, it's hard to start speaking about it because we have to come and we only come from a place of evidence based science. And again, that's the words being ruined by people who are not evidence based and like, it's hard. So we don't want to jump in, talk about the gut microbiota openness can of worms of people. What we say is, is examples of people like Ali, who has tracked macros deficit, done exercise, lost 50 pounds, reversed to diabetes, hasn't specifically super duper focused on gut microbiome, all this stuff is just the byproduct of the healthy lifestyle, eating good split of macros, training leads to most of the health benefits we need guys.
Speaker 1:So remember, let's not major in minor things. Let's keep the view of total calories, macronutrients, proteins, carbs and fats, protein being primary. Obviously, if we're eating sensibly with our veggies and our fruits, we're obviously going to have fiber from that if we have oats as well, happy days. So we have that, and then it'll all fall into place. That's it like, you know, what is it that we need to do more than that about it?
Speaker 1:That's science part on fat loss and optimal health. The next part is the mindset, obviously, you know, the mindset is you know, did a doing a fourteen day challenge, like a free challenge for people who join in the app, giving them these kind of song bites, small bits of information every day. It's all mindset. Most people come from Slimming World. That weekly weigh in is everything and it's like, body neutrality is needed.
Speaker 1:You need to look at yourself, you know, that's it, that's me. And you know, not judge yourself, not hate yourself, not speak to yourself negatively, Just go, that's me. Do I want to change? Yeah. Okay.
Speaker 1:Let's have a look at my actual intake. Am I really eating? What do think I'm eating? The answer is going to be no. That's the first step is the honesty, acceptance, observation, awareness, attention, attention to what you're doing.
Speaker 1:One person commented in the group saying, looked into our finances, so being aware of what eating has massively helped, like, wow, this is what I consume on weekends. No wonder that one insight changes everything for life. Yeah. That makes sense? Eating good and bad foods.
Speaker 1:There's no such thing. Eating your favorite food every day. So you have a chocolate bar every day, hit your macros, you lose weight. Insight. Oh my god.
Speaker 1:Is it actually possible? Changes the way you think forever. There's these things we can get insights to that change the way we think forever. Yeah? This is important.
Speaker 1:And it was a there was just so, someone in the group had, you know, done all this and they said, went in to look at the monthly spend on food, £325 on at the month on on food from Uber Eats, Deliveroo, going to St. Louis Breeze, being a bit lazy, right? Huge amounts of money. Wow. Okay, that's the reality isn't like spending $9.99 on an app too expensive.
Speaker 1:That's one cocktail. That's three Starbucks in a month. You know, spending all that money on takeaway and people like oh well, don't have the money to spend in it. Most of the time, look, obviously, I've come from this background, when there's no money, there's no money, right? You literally have to do what it takes to survive.
Speaker 1:But a lot of us like we say we've got all time, we look at our screen time three, four hours a day on Instagram and TikTok. Time out to be saved, use elsewhere. Money might not be able to earn more money and cover bills better, there's definitely and I put everything on this that a lot of us waste money throughout the month on things we shouldn't be spending so loosely on going to the shop and buying things when we should just go and buy bulk upfront, save money, meal prep, we'd save a lot of money, right? Simple as that, you know, Deliveroo's and stuff like that, be so bad for it. Lazy, what were you doing?
Speaker 1:All the money you've wasted on Deliveroo, All the money you've wasted on Uber's when you should have caught the tube, there's little changes. Now I look at, if I get off, I catch a tube, I gotta walk to catch a tube. I see it's a good thing. I get my steps in and listen to podcast. And I know go there and I walk and I gotta walk more, you know, changes things fundamentally.
Speaker 1:So yeah, this is just a reminder to keep your eye on the price guys, which is the goodness of your day. What can you do today that's going to benefit your health? That is it. There's no more attachment to it. I will walk 6,000 plus steps today.
Speaker 1:I will track my macros today. I will drink water today. That's it. I do not want need anything else above that. I do not need tomorrow to drop three kgs in a skill.
Speaker 1:I do not need a, you know, tomorrow to be told that I'm healthier, I will just do these good behaviors for the intrinsic value as they hold the same as the stoicism view, the intrinsic value they hold, and it's all under my control because I have voluntary actions, I can do them. And that's it. Then your mental energy can go further stuff. I just want to remind you that I think it's so important that we look at like the stoics got eudaimonia, this happiness, this fulfilment, this flourishing in our lives. Can you really flourish if you're always fighting between good and bad foods?
Speaker 1:Can you flourish if all you think about is if you should be dieting or not or should you do a workout tonight or not or you feel bad because you just had a bit of a few chips? Is that flourishing? That's the opposite of flourishing. That's focusing on the things that are false. They can't get worse.
Speaker 1:You're focusing on something doesn't matter. Know, wasting time researching all this person say this, this, this, this and that. Guys, Doctor. P will be coming through with the exact research you need. There's no need to waste time elsewhere.
Speaker 1:That's all I'm saying. We waste so much time flourishing as human beings. Does flourishing as a human being mean we focus on overweight all the time? Oh my god. We didn't even know what overweight was hundred years ago probably.
Speaker 1:How many people weigh themselves one hundred years ago? Obviously, being overweight and obese is less of a problem because the food was more scarce. Let's, you know, this is slightly flawed, but let's go back, go back hundreds and hundreds of years, you know. It wasn't even a thing people really thinking about their weight. They might have gone, oh, I'm feeling a bit more oh because I'm eating a bit more food' but they weren't like 'I am this weight and I need to be that weight' you know.
Speaker 1:We've got all these problems in. That's not flourishing. Flourishing is being content and in joy, content and in a state of joy every single day, in the present moment. Joy is in the present moment, kind of joy in the future with joy yesterday. Joy is now.
Speaker 1:A lot of things are just now, a lot of the best things are now, the mind is still now. Anxiety doesn't exist in the now. You know, there's a lot of things in the now it's like I can't do it, can only do it for a few seconds, but we got to work on it. We've got to work on it. Your days are made up of these days.
Speaker 1:Your life is made up of these days. Think that's nuts. Just want to say again, I think it's crazy. Our life is literally just the now. That's it.
Speaker 1:You know, we're going through time, the things we do now will impact the future if we get there, but still the now that when we get there, you know. And I still want to be healthy, still want to improve my health, like regardless if I was at a certain weight or not, still want today to hit my steps, I still want today to want to drink my water, still today when I hit a good macro split and eat good food, still today I wouldn't want to fight myself over food because what a waste of time. Today I wouldn't want to be in conflict with my own mind about if I should do this or that. Know, someone's stillness. I do that all day every day regardless of the day, regardless of how I look like that's what I would want to do.
Speaker 1:You know, that's the day. And then whatever else happens happens. Happy days. But guys, this is your prompt to smile, first of all. Second, one big thing, you know, it's work related, if it's family related, if it's fitness related, please just write it down now go in the morning entry of the app, put your one big thing in and get it done now.
Speaker 1:Stop messing about. You don't have to go back on your phone now and go scroll TikTok. You don't have to go sulk in. You don't have to be, strop around your feet on the floor. Another day.
Speaker 1:Yeah, another day. Yeah, another day to live. Yeah, that's what it is. And let's look, know, we might be a bit slouched, stand up right a bit, you know, chest out a bit, breathe in, breathe out, put a smile on your face, get on with your day, enjoy your happy days and I'll, see you tomorrow in the podcast. So guys have a good day end of week seven's coming, can't wait to meet all of you who are coming to the event as well and I've got a lot of good stuff planned for you.
Speaker 1:So see you soon.
