Giles Yeo

But completely accurate. So the numbers, so what the numbers that we have is, yeah, I think that's right, actually. So between 20 and 50 years old, those 30 years intervening, the average person, average, will gain about 15 kilos in weight, which is 32 point, yes, two pounds a year, one to two pounds a year. 15 kilos in weight is gained over 30 years on average.

Some gain very little, others gain a hell of a lot more. We look at ourselves in a mirror. I look at myself in a mirror, but it's true. I don't want to be that guy. Yeah.

Some gain very little, others gain a hell of a lot more. We look at ourselves in a mirror. I look at myself in a mirror, but it's true. I don't want to be that guy. Yeah.

So I think there are two elements there. First of all, there is doing the things that we want to do. Okay? Like that. Because you're exactly right. These are the things which I can still do that. I can still walk up a mountain or down a mountain because I'm still fit enough to do that. And I want to stay as fit as long as I can to do that. And weight will inhibit that, undoubtedly.

So I think there are two elements there. First of all, there is doing the things that we want to do. Okay? Like that. Because you're exactly right. These are the things which I can still do that. I can still walk up a mountain or down a mountain because I'm still fit enough to do that. And I want to stay as fit as long as I can to do that. And weight will inhibit that, undoubtedly.

But then there's a second element to actually consider. Now that's healthy. Look, none of us are going to live longer. We hopefully... And anyway, if we lived longer but was unhealthy, would you want to live longer? So you want to live longer but healthier for longer, okay? And undoubtedly, the thing that is closest related to health when you age is not your total weight.

But then there's a second element to actually consider. Now that's healthy. Look, none of us are going to live longer. We hopefully... And anyway, if we lived longer but was unhealthy, would you want to live longer? So you want to live longer but healthier for longer, okay? And undoubtedly, the thing that is closest related to health when you age is not your total weight.

There's a role to play there. The amount of muscle you have. It is your muscle mass as you age, independent of how much fat you have, okay? that will determine how healthy you are as you age. So now I'm talking about going into the 60s, into the 70s, rather than when one is able to go down a 200-meter set of steps, okay?

There's a role to play there. The amount of muscle you have. It is your muscle mass as you age, independent of how much fat you have, okay? that will determine how healthy you are as you age. So now I'm talking about going into the 60s, into the 70s, rather than when one is able to go down a 200-meter set of steps, okay?

So now, as you get older, the most crucial bit of information is to maintain resistance training, not lifting, and that's not what I'm talking about. Sitting on a wall, getting up and down a chair, because that, the amount of muscle mass you have, really, really, really marks the level of health that you're going to get. And then the science is startling.

So now, as you get older, the most crucial bit of information is to maintain resistance training, not lifting, and that's not what I'm talking about. Sitting on a wall, getting up and down a chair, because that, the amount of muscle mass you have, really, really, really marks the level of health that you're going to get. And then the science is startling.

It is so, so, so related, independent of weight, you know, from there. So muscle mass is the most important for healthy aging the moment you get 60, 70 plus.

It is so, so, so related, independent of weight, you know, from there. So muscle mass is the most important for healthy aging the moment you get 60, 70 plus.

Correct. Always keep resistance training. And lifting weights as long as I can. Lifting weights as long as you can. At some point, you won't be able to lift weights. Well, I don't know. Don't write me off.

Correct. Always keep resistance training. And lifting weights as long as I can. Lifting weights as long as you can. At some point, you won't be able to lift weights. Well, I don't know. Don't write me off.

16%.

16%.

And there's a sweet spot. So if you eat too much... and you're not lifting, you're stressing your kidneys because your kidneys have to get rid of the nitrogen from the protein, okay? So 16% is a sweet spot, and it doesn't mean steaks only. It can mean beans, tofu, any kind of protein from anywhere, 16%. Second is fiber. We need to eat as much fiber as physically possible, okay?

And there's a sweet spot. So if you eat too much... and you're not lifting, you're stressing your kidneys because your kidneys have to get rid of the nitrogen from the protein, okay? So 16% is a sweet spot, and it doesn't mean steaks only. It can mean beans, tofu, any kind of protein from anywhere, 16%. Second is fiber. We need to eat as much fiber as physically possible, okay?

30 grams we wanna aim for. Although we're looking at the moment on average in this country, we're probably only eating 15 grams. We need to double the amount of fiber we actually eat. Third, we need to limit the amount of added sugars into our diet. Added sugars, meaning sugars not tied up in fiber. Powdered stuff, maple syrup, algarve, nectar, all those are added sugars you put in.