 Good morning guys, next up we've got Simon Wyatt. Simon is the founder and co-owner of Primal Fitness in Manchester. He's also a blogger at Primal Living and for the last seven years, he's been a personal trainer and nutritionist. Really looking forward to what he has to say and let's welcome Simon. Cool, good morning everybody. I had a feeling with it being first session that I was gonna have some slightly worse way of looking people. So hopefully you can take some of this in today. We'll have to re-watch the video in the future if you're not quite awake yet. Could be quite fitting though because the subject of today's talk is what you made of, talking about food basically and drink. And basically just the purpose of this talk is not to tell you what to eat. I'll tell you what not to eat. It's more to get to think about food and the effect it has on your body and I'm sure you're probably feeling the effect that drink can have on your body at the minute, so yeah, maybe that'll bring it home for you. So I've got a bit of a formatting issue come up here, so it's a little bit small. Apologies if you can't read it, but I don't think it should matter too much. What to say today, I'm gonna try and cover quite a broad range of topics. If you have any questions, just make a note of them. I do have a tendency to go off on a tangent so I'll try and keep the questions just to the end and I'm gonna try and sort of hammer through this, get as much covered as possible in the 45 minutes. So I've got four topics I'm gonna cover today. You are what you eat, you are what you eat eat, you are what eats what you eat, and you are how you eat. So sounds a bit mad, but it'll hopefully all make sense in the end. So you are what you eat. So this is what I wanna try and get to think about. I wanna think about food, basically let's see if you're eating things now. An important concept is that we are made of food, literally. What is food? Food is a source of energy, everybody knows that, calories, et cetera. It's also a source of raw materials. Potentially if you do eat, it's a source of toxins as well. And also food can be a source of pleasure. So food, it's a lot of different things. So food for energy, this is what people think I'm hungry, I need some energy, or I'm tired, I need some energy. To be honest though, nowadays, food energy is not in short supply. If you look around the streets, body fat is stored energy, basically. And there's plenty of people with plenty of energy supplied, they're stored ready for use. So a lot of people say I need some energy, I need to eat. Most people are carrying around quite a lot of energy with them all the time. The conventional wisdom basically says that it's all to do with calories in versus calories out. But it's not quite that simple. Eating one calorie in food is not necessarily equate to one calorie burned or one calorie stored. There's various different things that can affect this, such as thermogenic effect, actually takes calories to digest food. Some foods takes more calories than others. Raw versus cooked, for example, cooking food makes it much more digestible. And if you eat the same food raw, you'd actually get less calories than if it was cooked. Meal size, traditionally people have said eat little and often, that could be completely backwards actually as we'll come on to later. You eat a big meal all in one go, it's much harder for your digestion to extract all the calories from it if it's little, small meals. And then genetics, metabolism, two people can eat exactly the same foods, one will extract a lot more calories from it than the other. So it's not just a simple question of calories in versus calories out when it comes to, say, weight gain or weight loss, which is what a lot of people are primarily concerned with or think about. So I'm not gonna go into too much detail to say on specific goals, but as weight loss tends to be, or fat loss, should I say, it tends to be a goal important to a lot of people is gonna quickly have a look at this. The big question, do you need a calorie deficit for fat loss? Do you need to diet basically, reduce your calorie intake? As with many things, it's a bit of a yes and no answer. Generally speaking, if you're taking in loads and loads of calories all the time, more than you need, your body's not gonna tap into your fat stores. Because what's the point? If you're constantly feeding it loads of fuel, why is it gonna tap into your fuel reserves? Having said that, you don't need to starve yourself in order to lose fat. You don't need like a huge deficit. And I think the important thing is that calorie deficit doesn't need to be a prolonged period of time. Good analogy is like your bank account. If you think of like fat burning as dipping into your overdraft, it's possible to dip into your overdraft briefly and then have a big lump sum of money come in, take you back into credit on an almost daily basis if you get money in your account all the time. So you don't have to go for prolonged periods of times without with calorie deficit. Equal question, is a calorie surplus necessary for muscle gain? A lot of you guys are gonna be interested in building some muscle. You've had a lot of speakers here in the past about high intensity training, most effective, efficient way to build muscle, dogma, guff and so on. Question is, how much do you need to eat in order to do that? Again, there's a belief in the mainstream that you just need to shovel down loads and loads and loads of calories. Just eat and eat and eat to put on weight. Unfortunately, I've seen this in the past. First-hand experience, people do this. They put on a lot of weight, but it just tends to be fat. Energy is required for numerous things. In actual fact, the most calories you burn, you're just standing around doing nothing while you're sitting here, you're burning calories. When you do activity, if you go for a run, walk, carrying stuff around, go to the gym, doing any sort of activity, you're gonna burn extra calories, but surprisingly little really compared to what you might expect. And then equally, it requires some energy to build muscle. It doesn't require as much as you might expect, though, and this is the important thing. Good analogy I saw. I'm Keith Norris's site, the previous speaker here. I have to question, does a child grow because he's eating? Or does he eat because he's growing?