 You're not very hungry. You're probably living off your fat, right? So, what is wrong with that? Fundamentally there's nothing wrong with that. About two years ago I decided to try intermittent fasting in my life, now, I'd eaten breakfast every day for about twenty years, building a patient of mine lost about £100 when she'd plateaued, she said, what shall I do now… we discussed intermittent fasting. And I said, I'll do it with you. she did something different, what I did was challenge the notion that I needed to eat breakfast so what I started to do was delay my breakfast so instead of having it at I don't know 7 o'clock I don't even remember when it was in those days because this was a couple of years ago but about 7 o'clock I just pushed it back and pushed it back and within a week I realised I was getting to lunch without being very hungry and I was thinking is this affecting my performance or my mood or anything like that a'r oedd iddynt yn credu'r mysbwysig o'r hwn ar y dyddol I ddysgu'r mwyaf o ran y cerddoedd. Fe wnes i gyd y modd i'r ardal yn ef iawn ffanteisio gweithio yma. Felly mae'n meddwl wedi bod, rwy'n meddwl i'r bobl i'r bwysig yn meddwl, a rwy'n meddwl i'r ymddangos ei ddweud yn yr ysgol yn y cyfrifol. Ymddangos ymddangos ar yr ysgol yn y cyfrifol, rydych chi'n ddysgu i bobl i'r bwysig, a'r bwysig yn gweithio'r unig hwnnw. Mae'n mynd i gyd yn ffrindio a fe ydych chi'n gweld beth o gweld bwysig yng Nghymru, oherwydd mae'r bwysig yn gweithio'r unig hwnnw. A'r bwysig yn gweithio'r unig hwnnw lle mae eich gweithio ar hyn i'r bwysig a'r gwneud. Mae'r bwysig yn gallu'r gweithio'r unig. A'r bwysig wedi'u cwrs yng nghymhau a wneud a'r bwysig yn gweithio'r unig hwnnw, sydw i hwyl i gweithio. No effordd yn hi gwybod i gwybod i gy pausedigol lle i gyda'r ystafell ar gŵr. Mae gymaint y gwirionedd yn fwy ei fod ythgynt gwybod i'nradd y tu'r bwysig ac rwy'n cael ei fod yn rwy'n cael ei ddwy'r femyn hwn. Rwy'n meddwl gynllunio ar gyfer, roi'r gwirionedd. Ond efallai y rwy'n meddwl gweithio â'r gwirionedd yn i. Mae'r geirionedd ledwr yn gwybod yn amdano fel dda phwy o'r dyna gynllun y tîm, mae'r ffordd o'r llyfr ddaeth i'r neud, ac mae'r sefyllteidliadau yn gwneud o'r rhan ffordd o'r ffordd o'r rhan ffordd o'r llyfr i'r ffordd o'r ffordd o'r ffordd o'r llyfr. Y cavyat ddim yn edrych yn cael ei gweithio'i cynnwys yw'r hwnnw sy'n ddau'r cyffredinol. Dwi'n dechrau'r berthynau rei, yw'n dechrau'n drwy'r cyflwyno yn gwneud yn y rhan ffordd o'r lle, rydyn ni'n gwybod, ond rydyn ni'n gweithio'n gweithio'n gweithio'n gwybod. Felly, rydyn ni'n gweithio'n gwybod y gallwn. Felly, mae'r cyfioedau hynny yn ymddiol i'w gwybod, dwi'n rhan i gwybod ychydig ar y cyfodol, ac yn gweithio'n gweld hynny'n gweithio'n gwybod. Rwy'n gweithio, rydyn ni'n gweithio'n gwybod hwnnw. Rydyn ni'n gweithio'n gweithio, Diu'r awl efo'i gweithio i Ysgrifennidau. Efallai efo'n 30 o 40 mae'r w Cuando Fистio, felly dwi'n cael ei wneud eu hunain i'w horda gael 10h. Uthi eu marathon sprwp, a dyma dwi fel'r wneud. Yna rai'n ddim yn fwy ar ôl, rwy'n dwi wedi gwneud yn ymweld y bydd yn ychydig hynny i flyn rai trwy ffordd. Fy enw i'r wneud ymlaen i'r chogol, dyfyn yw'r grindyn nhw'n mewn gwirionedd yn hyn. ac mae yna'n gofyn o'r ymddigau sydd wedi gweld yn digwydd. Felly, rydw i'w wneud hynny'n gofyn am gyflwyntau, myfynolion iawn, ysgolion hŷn, ychwanegau Lliadau. Roeddwn ni'n gweithio, a dyna'n dweud o'r rhai bwysig gwneud yn y pelwys. Ond rhai bwysig cyd-di-dwyach, rydw i'n gweithio'n gweithio'n gweithio'n gweithio i'r gyffredinol ac rydw i'n gweithio. a dydy'n ddim yn ddeg, dyna eich gwneud hynny'n gweithio y cwmni. Mae'r cymdeithasol yw eu bod yn ddeg yn rhoi, y bod y bydd yn gwneud mewn gwahodd yn gweithio'r cymryd y bydd yn gweithio'r cymryd, yn ymwneud yn gweithio'r cymryd. Yn ymhlwch ar fynd, mae'n rhan o'r eich cyfraith yn gweithio'r cymryd sy'n gallu gweithio'r cymryd yn ein bod yn ymddangos. Felly mae'n gweithio'r cymryd yn ddeg yn ymddangos. Os ydi i mi o amddwg hwnnw. Maen nhw'n gwahanol washbain yma. Fyrum ision. Mae gwaethaf marathon a gennym. Rwy'n dudden nhw'n gwahanol. Mae chyfyddo. Rwy'r amddwg hwnnw i'w wahanol. Dwi'n sgwr i fyddwyr. Roedd ymddych chi'n cael ei wahanol. Fy fu'n rhan gyffredig. Roedd yn ddweud os yw. Rwy'n ddweud yma chi'n gwahanol. Roedd hynny'n ddechrau'n ddweud. Abyddwch chi'n dwy'n ddweud. If you want to do it, go for it, okay? But if you wanted to feel good, look good, okay? One thing that you might contemplate doing is some resistance exercise. So I'm sure by the looks of you, there's a few of you that do that sort of stuff in here. Now you can go to a gym and do that, but you don't necessarily need to. So both of my last two books contain very brief, 12-minute exercise programmes that you can do in the comfort of your own home with only some dumbbells, okay? Or what's called a diner band? So it's essentially a giant elastic band. And if you just do that for 10 or 12 minutes a day, it's about the time it would take you to shave, okay? Then there's a very good chance that you're going to be able to maintain your strength and your tone, okay? So that you look good if that's important to you. Now there's another form of exercise that can actually promote fat loss and it comes in the form of what is called high-intensity intermittent exercise or what we used to call interval training, okay? So is anyone here engaged in any of this? Okay, very good. You're a great group, okay? So high-intensity intermittent exercise is what it says, okay? It's basically periods of very intense activity interspersed with periods of little or no activity. So for example, you might sprint for 10 seconds and then jog or walk for 20 or 30 seconds and then repeat that cycle five, six, maybe 10 times. You can do it on a rowing machine, you can do it on a bike. Spinning classes are very often based on this basic concept. And what's very interesting is this, is that the evidence shows that relatively short duration activity can have massive benefits in terms of improving things like fitness and at least in some studies, fat loss compared to steady state exercise like just running at six and a half minute mile pace for 10 miles, okay? It can be massively beneficial. It is a very time-efficient and effective way to be fit and strong, basically. Particularly if you couple these two things together. So here's a little summary for you, okay? Here's some dos and don'ts of fat loss, okay? Number one, first of all, do not judge your weight by your body mass index or your weight. It doesn't tell you anything, okay? You're not old enough for me to say this, but basically in front of other audiences, I would say if you've got a bit of a gut, you probably want to get rid of it. It's as simple as that. And everything else around this, in my view, is irrelevant and I strongly advise you to ignore it. So I advise people not to consciously restrict calories, not to look at calories, count them, monitor them in any way, but just to eat food which we're going to come on to in a moment so I'll show you how to practically apply this. Don't eat a low-fat diet. A low-fat diet very often will not satisfy and it also puts the emphasis where on carbohydrates, which is a fundamental part of the problem as I see it. Please do not allow yourself to get very hungry. I can't tell you how important this is. I mentioned it earlier. I'm mentioning it again now. As I say, and this is very important, the less hungry you are overall, the easier this will be to do, the more weight you're likely to lose and the more likely you are to sustain that weight loss. And we've just been talking about this. I generally encourage people not, unless they really want to, to engage in prolonged periods of aerobic exercise. Yes, if you really love your triathlons and your marathon running, you could continue doing that if you want to, but do you need to do that to be fit and healthy and relatively low in terms of body fat? No, absolutely not. Here's a few dos. Focus not on the quantity of the food that you eat and the calorific value but the quality. So we're going to build on this in the next section. I would generally encourage people to put more focus on protein and fat and a bit less on carbohydrate than is traditionally advised. It's very important that when you approach meals that you're not famished, okay, because that makes it very difficult to eat healthily. So for example, let's say you work and you come in from work, okay, and it's, I don't know, 7.7.13, you're starving hungry. It becomes very difficult to make controlled choices about what you're going to eat at that stage, right? When people are less hungry, they find it much easier to control what it is that they eat. Now generally I advise people on a scale of 0 to 10, so 0 is no hunger. 10 is early this stage, okay? You want to be about a 6 or a 7. Okay. You might engage in some resistance exercise and maybe some high intensity intermittent exercise. You might contemplate intermittent fasting. You don't have to do that in an extreme way, but it's often very effective for accelerating fat loss or helping people through a plateau. And here's the other thing. See whatever changes that you make here as positive, enjoyable experiences. This is not a diet. This is not something to get on and get off. It's something to basically do where you just eat like this and keep eating like this. Now does it matter if you have the occasional slip-up? No, of course it doesn't matter if you have the occasional slip-up, because it's not slip-ups, things that you do some of the time that's determined what your long-term health and weight will be. It's what you do most of the time. And so when the focus is there and you're enjoying what you're eating and you're happy with that, if you have occasional treats, slip-ups, indiscretions or whatever, it really doesn't matter. And that's how, for example, you can eat healthily, get the benefits of that in the long-term. As Anthony said, he thinks long-term when he's thinking about his exercise, not thinking about the benefits he'll get from that weekly session. He's thinking about the cumulative effect of those weekly sessions over 50 years, for example. You might think the same way. But does it matter if he misses a session one week? Of course it doesn't matter in the grand scheme of things. I went out for dinner last night, okay? I didn't eat perfectly by any stretch of the imagination and I drank, okay? Does it matter? No, because I just don't do it that often, so it can't matter. So the next thing that I want to talk about is this, because a lot of people say, you know, if you eat relatively carb-restricted diet that's relatively rich in fat, then that's going to be bad for your health. Oh yeah, you may look good, but inside it's going to wreak some sort of havoc. So what I'm going to do now is quickly go through the impact of different foods on not our weight now, but our health, okay? So that we understand this is not just a way that you can optimise the way you look and feel, but also optimise your long-term health and reduce your risk of illness. And I'm going to start with this group of foods here called the carbohydrates. Now carbohydrates are sugars and starches, okay? Now, why do we call these foods that look and taste quite different one thing? Because they are one thing. Starch is sugar. It's chains of glucose molecules. That's all it is, okay? So when you eat starch you break it down into sugar, so whether you eat a sugar or a starch or both, the effect is the same. You'll get a rise in blood sugar and in response to this, as we know the body secretes a hormone called insulin. Now, this is all good as long as we're keeping blood sugar level stable, but if we falter here and have instability here, then this can be really damaging to our long-term health. Now, first of all, in the short term, when we drop our blood sugar, what might happen? We need sugar generally for energy, okay? So if we drop our blood sugar, we can get what? Tired, yes. And when in the day we're most likely to get this, by the way? Yes, the afternoon. That 3.34 o'clock lull is almost always caused by this fundamental problem. What else may happen? Your brain is only about 2% but it uses about a quarter of the sugar in the bloodstream at rest. So if it doesn't get that sugar, guess what happens to your brain? It goes to sleep. So if you lose concentration, lose focus, all of a sudden, around 3.34 o'clock, this may well be an issue. Here's another thing. Low blood sugar can precipitate food cravings. Why? Because if blood sugar levels are low, then it's natural for your body to crave foods that replenish sugar quickly into your bloodstream like what? Cakes. Donuts. Biscuits. Sweets, yes. Now a lot of people think that when they succumb to this they lack self-control and they've got a weak will. That might be true. They may be very inadequate people overall. I don't know. But usually when people are craving these foods and succumbing to them, it's because of physiological reasons, this fundamental imbalance, not psychological reasons. And here's another thing that can happen. This can wake you up in the night because when we drop our blood sugar level it turns on the stress response and that is not good for restful sleep. So we've got these problems there. Up here though, if you make a lot of sugar you're going to make a lot of insulin. And I've been telling you, you don't want a lot of insulin in the body, okay? So one of the things that we know is that high levels of insulin are associated with things like cardiovascular disease, like heart disease and stroke. An increased risk of diabetes, specifically type 2 diabetes over time. There are strong links between this range of issues and something called dementia. And of course, we covered this earlier. One of the things that may happen is that we're going to deposit fat and when insulin is involved very often that fat will be in or around the middle of the body, okay? Just where we don't want it for a variety of reasons. So one of the things that you might think about in terms of having a diet that's going to work better for you both in terms of your short and long term health is one that stabilises blood sugar and insulin.