Giles Yeo

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.

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.

Keep it to 5% or less of the energy content in your day. And those are the three numbers that I want you to think about. So 16% of protein, 30 grams of fiber, 5% or less of added sugars. Apply that to whatever you want, keto, whatever you want to do. Apply that. And I think that will be a sustainable, healthy way to eat.

Keep it to 5% or less of the energy content in your day. And those are the three numbers that I want you to think about. So 16% of protein, 30 grams of fiber, 5% or less of added sugars. Apply that to whatever you want, keto, whatever you want to do. Apply that. And I think that will be a sustainable, healthy way to eat.

It is a good strategy for weight loss if you're an Olympic athlete. or a Tour de France rider. What if you are a muggle like me? A muggle like you, a muggle like me, then exercise, okay, exercise, you can never replace the goodness and wonderfulness and health benefits of exercise. Is exercise a good weight loss strategy for a muggle like Steve? No. It's a good weight maintenance tool though.

It is a good strategy for weight loss if you're an Olympic athlete. or a Tour de France rider. What if you are a muggle like me? A muggle like you, a muggle like me, then exercise, okay, exercise, you can never replace the goodness and wonderfulness and health benefits of exercise. Is exercise a good weight loss strategy for a muggle like Steve? No. It's a good weight maintenance tool though.

So in other words, once you've lost the weight, which means you need to eat less somehow, exercise helps you keep the weight off. So once you've actually lost the weight that you're aiming for, whatever that might be, then do the exercise and that will help keep the weight off. But it's not going to help me get the weight off in the first place. No.

So in other words, once you've lost the weight, which means you need to eat less somehow, exercise helps you keep the weight off. So once you've actually lost the weight that you're aiming for, whatever that might be, then do the exercise and that will help keep the weight off. But it's not going to help me get the weight off in the first place. No.

Only because we don't do it enough. So now if you had, okay, let's put it this way. Let's put it this way. The way that it would work is if you had a personal trainer and a chef. Then what would happen is your personal trainer will make you work hard. and your chef will make your meal, okay? Therefore, what happens is it's controlled on both sides.

Only because we don't do it enough. So now if you had, okay, let's put it this way. Let's put it this way. The way that it would work is if you had a personal trainer and a chef. Then what would happen is your personal trainer will make you work hard. and your chef will make your meal, okay? Therefore, what happens is it's controlled on both sides.

That is not typically what happens in the real world. I go on my run, my cycle, what have you. I come back, I'm ravenously hungry. I open the fridge and I stuff my mouth full of carbs. That is my story, right? And so it is very difficult to control your diet after you've done long, hard exercise bouts because you get ravenously hungry. So professional sports teams...

That is not typically what happens in the real world. I go on my run, my cycle, what have you. I come back, I'm ravenously hungry. I open the fridge and I stuff my mouth full of carbs. That is my story, right? And so it is very difficult to control your diet after you've done long, hard exercise bouts because you get ravenously hungry. So professional sports teams...

a they exercise ridiculous they train three times a day so that there's that but they still have chefs and dietitians and they eat what they what what they the you know the canteen puts up for them which is healthy food so someone is looking after their diet for them but they are burning so much they don't have to worry too much about how much they eat whereas we we do it's i know it's counterintuitive in some sense but it's purely because we don't exercise enough

a they exercise ridiculous they train three times a day so that there's that but they still have chefs and dietitians and they eat what they what what they the you know the canteen puts up for them which is healthy food so someone is looking after their diet for them but they are burning so much they don't have to worry too much about how much they eat whereas we we do it's i know it's counterintuitive in some sense but it's purely because we don't exercise enough

And there's also our own internal psychology on it. Because now you feel a bit smug. You say, oh, I went for my run on Sunday morning, you know, and then so I can eat what I want. And there's that element too. So suddenly when you normally would say, oh, I better not eat so much today. I haven't. There are some internal controls that we sometimes have.

And there's also our own internal psychology on it. Because now you feel a bit smug. You say, oh, I went for my run on Sunday morning, you know, and then so I can eat what I want. And there's that element too. So suddenly when you normally would say, oh, I better not eat so much today. I haven't. There are some internal controls that we sometimes have.

Those internal controls are weakened once we've actually had our exercise because we feel that we have earned the food that's in front of us.

Those internal controls are weakened once we've actually had our exercise because we feel that we have earned the food that's in front of us.