Latest / The Dr Louise Newson Podcast / 06 - Is food the best medicine? Dr Rupy breaks down the science of protein, fibre and more

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06 - Is food the best medicine? Dr Rupy breaks down the science of protein, fibre and more · The Dr Louise Newson Podcast

0:03
So on the podcast today I've got with me one of my really dear
0:06
friends, Doctor Rupi, who's brought out this great new book,
0:09
Healthy High Protein. We talk about protein, of
0:12
course, but we also talk about fibre.
0:14
And most excitingly, we talk about inflammation and the
0:18
important role of reducing inflammation in our bodies for
0:21
our health and our future health as well.
0:24
It's a great, warm, friendly chat, so hope you enjoy it.
0:28
So I'm super excited, Roofie, to have you back.
0:31
You haven't been here before and I'm quite excited because you
0:35
have a bit of podcast studio envy.
0:37
Yeah, I do. Space is great, isn't?
0:39
It Yeah, it's gorgeous. I feel like I'm in your living
0:42
room, which is exactly how Podcast Podcast should be.
0:45
Yeah, so you're here. I am.
0:47
I'm also very delighted that you've chosen the colours to
0:50
like my my website's got this exact sort of green.
0:54
Has it really? It's got lime green so you could
0:56
have maybe changed this to lime. Green OK, well there's always
0:59
room for the 2nd and. 3rd Otherwise it's like blending
1:01
pretty well. So you've made this book for me.
1:04
It does suit the aesthetic very well, it does.
1:06
So thank you. I would like to say it was
1:08
intentional, but I had to pick those colours like over a year
1:10
ago so. Well, there you go.
1:12
We obviously think the same, but one of the reason that you've, I
1:15
think, written this for me is that I've, I sort of really, I'm
1:20
a lot better with my diet than I used to be.
1:23
I was picked up in a boarding school for many years and then
1:26
my mum's a very meat and two veg type person and then I sort of
1:31
ate like most students do as a medical student.
1:34
I was taught as a medical student about protein, fat,
1:37
carbohydrate, amino acids. That was probably all probably
1:40
the same as you. That's what I got taught.
1:43
You can wing anything when you're 1820s, that's fine.
1:46
And then once I had children, I thought, Oh my goodness, I need
1:49
to be really responsible to what I eat.
1:50
So I really changed how I ate. Then I got pancreatitis and I
1:54
was really ill. And I thought, right, I need to
1:56
eat even better and better. And that's helped me like
1:59
mentally, physically, like migraines, everything else.
2:02
But then I thought, I don't really enjoy meat.
2:04
I've been brought up with meat and too bad.
2:07
So I thought I'll just wait. I don't miss it.
2:08
I don't want it. My, my mum's not cooking for me
2:10
anymore. I don't have to have it.
2:12
So I've carried on eating fish, but my ferret in my iron's
2:15
always a bit low. I do a lot of yoga, but I've
2:18
been doing small weight, you know, weights and things.
2:21
And then I keep thinking, oh, when you mentioned to me a while
2:23
ago, the old book was coming out and I was like, oh, I really
2:26
need to read this because I see so many women who are vegan as
2:31
well. And I, and this podcast is not
2:34
about promoting any sort of diet, by the way, it and they
2:38
think they're doing really well, but they're not having enough
2:41
protein or there's other people that just are having so much
2:45
protein. They're forgetting all the other
2:47
sort of basic food. And and like food is in my mind
2:52
like the most important medicine, but I feel really
2:56
cross that I wasn't taught enough about nutrition.
3:01
It completely resonates with me and I think, you know, we've
3:04
chatted loads of times about how the lack of nutritional medicine
3:08
knowledge during our medical education has really put us on
3:13
the back foot. And it's only until you see
3:16
thousands of patients that you realize, oh, the penny drops.
3:19
I was lucky in a way where the impact of nutrition was brought
3:26
to my attention through personal patient experience in a similar
3:30
way to, you know, with your pancreatitis episode.
3:33
With me, it was atrial fibrillation when I became a
3:35
junior doctor that forced me to reconcile the quality of my diet
3:40
and also my lifestyle as well. And I feel like I'm having a
3:44
moment again where I adopted a plant predominant diet similar
3:49
to yourself, right? Focusing on beans and legumes,
3:52
ensuring that I'm getting lots of diversity, looking after my
3:55
gut, probiotics, etcetera. And it was only during my
3:58
nutritional medicine masters that the penny dropped for me
4:00
again, where I realized I was under consuming protein.
4:04
Kind of sounds embarrassing to think about it because protein
4:06
is literally the primary macronutrient that we were
4:10
probably taught about at medical school to to emphasize.
4:14
And it's so true. But even with all the knowledge
4:18
and even by looking all the studies, I didn't pick up on the
4:22
fact that I was under consuming this critical macronutrient
4:25
myself. And so my recovery after working
4:27
out was less than it should have been.
4:30
My energy levels, my focus, all that kind of stuff could have
4:33
been improved by just doing the simple act of increasing
4:36
protein. And also this kind of forced me
4:39
to realize that the guidelines that we have around protein
4:44
today are far too low. And in a similar way to the, you
4:49
know, the, the, the drum and the message that you, you've been
4:53
going on and, and, and, and bringing to everyone's
4:55
attention. Those studies that determined
4:59
the protein requirements from like 30 or 40 years ago were
5:04
done on young males using metabolic war studies.
5:07
Great, you know, very impressive in terms of the accuracy, but
5:11
it's not reflective of the population, nor is it reflective
5:15
of different life stages. And looking at the research, and
5:19
I'll, I'll get off my soapbox in a second here, but looking at
5:21
the research over the last five to 10 years, it's abundantly
5:25
clear that we should be reassessing those protein
5:29
guidelines, particularly for women, particularly post
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menopause and particularly for the older adult population as
5:37
well. The other thing is though, like
5:40
about protein, there's different types of protein.
5:43
Like, it's a bit like me talking about hormones.
5:45
You know, there are natural hormones that we produce
5:48
ourselves When we prescribe HRT hormone replacement therapy, we
5:52
give exactly the same, like, for like, like, if I don't know
5:55
about protein at all. Yeah, Like, I could go and buy a
5:59
protein bar or protein shake, or I could go to the butchers and
6:03
buy some meat. Like surely they have different
6:05
effects in the body? Yeah.
6:06
So let's let's actually dive into what we mean by proteins.
6:10
And I think most people have this idea of protein just being
6:14
about meat and muscle. Yeah.
6:16
And proteins, a lot more than just those two things.
6:19
So I was using the analogy of of Lego.
6:23
So remember when we used to play with Lego, the beauty of Lego
6:27
was that you could build anything from a little toy car
6:32
to a massive skyscraper or cathedral using the simple like
6:38
15 to 20 different Lego blocks. As long as you had enough of
6:42
those blocks, anything was in the realm of possibility.
6:45
So Lego are the building blocks in the world of toys.
6:48
In the same way, proteins, or more specifically amino acids,
6:53
are the building blocks in the world of amino, the building
6:56
blocks in the world of biological materials.
6:58
So simple proteins like linear structures where you just put
7:02
amino acids in a long chain, Simple amine hormones as an
7:09
example, make that a little bit more complicated and you build a
7:13
3D structure with some amino acids.
7:15
You've got enzyme receptors, enzymes themselves, you've got
7:19
bigger hormones, make even bigger structures with the same
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amino acids. Then you've got things like
7:25
muscle, yes, but also bone, nail, all these different as
7:29
organs. So the magnitude of protein and
7:34
its use in our body is much more than muscles.
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And in fact, when you consume protein, only 25% of that
7:41
protein goes towards muscles. The vast majority of it is going
7:44
for all those other biological materials and processes in our
7:47
body. Yeah, that we don't really make
7:49
the connect with with a with, but it.
7:51
Also helps with energy, doesn't it?
7:52
Helps the mitochondria to work. It helps.
7:54
Our immune system, it's, it's a really important, I think people
7:58
think you eat it and you build muscle.
8:00
Exactly. You only need it if you're
8:01
exercising. Exactly.
8:03
Yeah. And the reality is we all need
8:05
protein for all these other support systems.
8:08
I'm not saying that you like kind of magically build a a
8:11
brand new spanking immune system or new hormones if you eat
8:15
enough protein. It's part of the puzzle.
8:18
Yeah. It's part of all the other
8:19
lifestyle factors that you talk about as well.
8:22
But it is critical to at least appreciate that protein is much
8:27
more than just muscle building and for bodybuilders.
8:30
And the fact is when you look at population data, there is this
8:33
sort of myth out there that we eat enough protein at a
8:36
population level. If you're looking at the lower
8:39
amount of 0.8g per kilogram of body weight, then yes, we
8:43
definitely need that threshold. The majority of us do.
8:46
When you look at the threshold that I believe should be the
8:49
minimum of 1.2g, the vast majority of people under consume
8:53
protein and protein you can get from multiple different sources
8:58
as well. So we've adjusted the muscle
8:59
myth. The meat myth is, is another
9:02
thing that I think we need to address as well because whilst
9:05
it is true chicken, fish, lean red meat are great sources of
9:10
protein. They've got all these nine
9:12
essential amino acids and good amounts that people always look
9:15
at when we try and assess the quality of protein products.
9:21
We also have those same amino acids in things like nuts,
9:25
seeds, even things like raw cacao.
9:29
You've got them in beans, you've got them in lentils, you have
9:31
them in whole grains. You do have them in all plants
9:35
as well, but in much lower amounts.
9:37
So what I want to teach people about is, yes, we need enough
9:42
protein, but that what I would encourage people to think about
9:46
is let's get our protein from a multitude of sources and let's
9:50
eat more overall. That's really important, isn't
9:52
it? You know, I've always cooked
9:54
meat for my children, and I'm now eating meat, but I would
9:57
much prefer to have really good quality meat where I know it's
10:01
where it's from, but then pad it out with beans and vegetables
10:05
and everything else as well. And even now, my older children,
10:08
I will still sometimes use my blender because there's some
10:11
vegetables they don't like. But it doesn't matter, you know,
10:13
having that smooth pasta sauce. How old are your children?
10:15
I don't even know. You've got a joke. 20, They're
10:19
2220 and 13. But the make this, like, tomato
10:22
pasta sauce. Yeah.
10:24
And I've made it for them for years.
10:25
And I just always batch cook and put it all in the fridge so they
10:28
come and we can add lots of stuff to it.
10:30
But I just put any vegetables under the sun in it with tomato
10:33
and basil and Parmesan. It's quite sweet.
10:35
Blend it all up. I have no idea.
10:37
Yeah, it's just brilliant. It's just a great hack.
10:39
But also, like, if I'm doing mincemeat, I will put in
10:42
lentils. I will put in like, diced.
10:44
I don't know, whatever's in the carrot or sweet potato, it
10:47
doesn't really matter. It's just all goes in there.
10:49
So it means that I, because meat's really expensive.
10:53
I can. I'm spending less on my meat
10:56
because it's going a really long way because actually it's a bit
10:59
like, you know, it's saying protein is not the same like
11:01
this chicken breast is not the same depending on where you buy
11:05
it from. And there is a problem, isn't
11:07
there with the farming what where the meat's coming from.
11:10
People think vegetables are better, but then it depends what
11:13
pesticide, where they grow. And it's really hard actually,
11:17
isn't it, when you try and really work out.
11:20
I want to have as natural as possible.
11:22
Yeah, we'll go into like the amounts that people should be
11:25
considered. Yeah, in a little bit.
11:26
But to address that point, I have a very simple formula that
11:30
I like to tell people about so they can increase their protein
11:33
without necessarily increasing their meat consumption.
11:37
So I would start off with, it's like a three-step plan with any
11:41
meal. You want to start off with a
11:42
core protein source. You can choose whatever that
11:45
core protein source is. If you eat fish, it could be,
11:48
you know, cod or hake, it could be chicken, it could be lean
11:52
beef mince. If you're vegan or vegetarian,
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it could be eggs, it could be tempeh or tofu.
12:00
Think, think of a core protein source that is typically quite
12:03
high in protein. All of those ones that I've just
12:06
mentioned are around 20 grams of protein per 100 grams of
12:10
product. That's your core protein.
12:12
Then you want to have a plant based partner.
12:14
A plant based partner can be things like legumes and beans.
12:18
It could be like tahini, peanut butter, These are all great
12:22
things that you can just put into stews and casseroles to
12:24
bolst up the protein content ever so slightly whilst adding
12:27
some texture as well. And then you want a protein
12:30
Topper. Your protein Topper could be
12:32
pumpkin seeds, it could be peanuts, it could be shelled
12:36
hemp seeds, for example. These are all quite high protein
12:38
as well. I mean, you look at like some
12:40
really interesting dishes from around the world, particularly
12:43
from Southeast Asia, India, where a lot of my cooking
12:47
inspiration comes from. They have this kind of formula.
12:52
They have a core protein, they have plant based pro.
12:53
So you're blending different proteins together and they
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always have a Topper and it's, you know, like peanuts in the
12:59
top of pad Thai, for example. You see this like pattern every
13:02
now and then. And it's just a very easy thing
13:05
for people to get their head round when it comes to
13:07
increasing protein without having to rely on just
13:10
increasing the chicken or increasing the fish.
13:12
So that meat and two veg is really just gone.
13:14
And it is great because even when I have a salad and I'm
13:16
quick and I just get some rocket or something, I always put
13:18
pumpkin seeds. Yeah, it tastes nicer for, yeah,
13:21
you know, just lifts. It doesn't.
13:23
It. Yeah, totally.
13:23
And actually like season that's so expensive but often I'll like
13:28
chop the nuts myself so it makes a bit cheaper.
13:30
But they do go quite a long way because you don't eat that many
13:33
of them without feeling full. Yeah, totally.
13:35
And like you know, there are cheaper ones like sunflower
13:37
seeds. There are some seeds that you
13:40
can buy in bulk as well, organic.
13:42
You can ensure that from a pesticide free sauce.
13:45
One other tip that I would say is if you are using bulk buying
13:49
of seeds and nuts, you might want to just gently roast them
13:54
to get rid of any mold that could be lickering around.
13:57
The other thing, and I talk about this in the book actually
13:59
to make the the most out of your nut seeds and grains in general,
14:03
soak them. So soaking, which is an ancient
14:06
technique that all cultures have.
14:08
My mom always bangs on about soaking to me and soaking
14:10
lentils and all that kind of stuff.
14:12
You're essentially starting that germination process and it
14:16
releases some of those amino acids.
14:18
So it makes them a lot more bioavailable.
14:20
Yeah. It's an extra step.
14:22
So if you get, if you got some raw almonds, for example, soak
14:25
that in fresh water, take it out over, leave it overnight.
14:28
The next day, leave it to dry in like either a low oven or on the
14:32
counter when it's summer. And then you've got slightly
14:36
more protein per almond just by that one little thing.
14:39
Yeah. Yeah, I know.
14:40
That's really good, isn't it? And you've got your protein
14:43
calculator. Yes, you can get.
14:45
It from the book, but it's also online as well.
14:47
Yeah, it's free. Yeah, it's free.
14:48
I really want people to to know their number.
14:53
And I want to be careful about, you know, healthy eating and and
14:57
an obsession with healthy eating, also known, also known
15:02
as orthorexia. I want people to be good
15:06
guesstimators of how much protein there is on a plate so I
15:09
can look at a plate and I can make a judgement as to whether,
15:12
you know, there's got 20g or 30 grams.
15:14
I want people to to sort of hone that skill.
15:17
But I think it is really important to know what your
15:19
number is. So for me, as someone who works
15:22
out when I can with a newborn but works out most days, I'm
15:28
otherwise fit and healthy. I don't have any particular
15:33
aspirations of being a bodybuilder. 1.6g of protein per
15:38
kilogram of body weight for me per day, split over 2 to 3
15:43
meals. That works for me.
15:44
That works out about 120 grams of protein in 24 hours.
15:49
There's about 40 grams per meal for women as well.
15:53
Postmenopausally. I would also say the 1.4 to 1.6
15:57
grams is also a good starting point as well.
16:01
The reason why is because protein is critical not just for
16:04
muscles that we've just established, but for bone health
16:07
and also for metabolism as well. It's super super important.
16:11
You won't magically lose weight without doing the basics like
16:15
moving and exercising resistance training, but that protein is a
16:19
critical component of ensuring that we are protecting our
16:23
health as we age as well. Yeah, absolutely.
16:26
And the other thing with your book is not just about protein.
16:29
And, you know, most of us don't eat enough fibre.
16:32
Yeah. And fibre sounds like bran
16:34
flakes from the 70s, like, do you know what I mean?
16:36
Yeah. So people get really confused
16:39
with fibre, don't they? But fibre's so important, isn't
16:44
it? I Yeah.
16:45
It's very. Explain like what fibre?
16:47
Is, yeah, yeah. So fibre is a polysaccharide.
16:51
They're carbohydrates, essentially.
16:54
They are complex units of carbs that your body actually can't
17:00
breakdown. So you rely on this magical
17:04
population of microbes that we have harnessed since birth and
17:08
we have grown and evolved with over millennia.
17:13
And these microbes, which include bacteria but also
17:17
viruses. Actually there are more viruses
17:19
than bacteria if we look at the the genetics, but also nematodes
17:24
and fungi. They will digest that fiber and
17:27
create byproducts, short chain fatty acids, other elements in
17:32
your guts that nourish your intestines and they also reduce
17:35
inflammation. They also improve your mood.
17:38
They can change your skin, very important for hormonal health as
17:41
well. And so part of this concept of
17:45
healthy high protein is yes, trying to get people to eat
17:48
enough protein whilst also not forgetting about fiber and the
17:52
gut and also lowering inflammation.
17:55
So the three questions I want people to ask themselves at
17:57
every meal time is am I getting enough protein?
18:01
Do I have a gut supporting ingredients IE fibre and
18:04
probiotics in my meal? And is this overall plate going
18:08
to be pro or anti-inflammatory? If you can answer positively to
18:11
those three things, you're looking at a very healthy plate,
18:14
a really, really healthy plate. So fibre is super important for
18:17
those reasons. The general guidelines are to
18:19
try and get 30 grams of fibre in every day.
18:22
I think to your point, a lot of people might think, OK, I just
18:25
need to get like, you know, a good dose of brown flakes in my
18:28
morning, you know, routine or whatever.
18:30
Actually, you get fiber from a plethora of plants.
18:34
Beans and lentils are fantastic sauces.
18:36
Nuts and seeds also have the extra bang for the buck because
18:39
not only they're high in protein, but they also have
18:41
fiber, which is why they're so satiating as well.
18:45
And also, you get it from green vegetables, woody vegetables,
18:48
starchy vegetables. These are all things that we
18:50
should be. Yeah, encouraging in the diet.
18:52
So you mentioned information. Yes.
18:54
Now I, I think you know this. I, I've got a first class
18:58
honours degree in pathology and I spent a whole year, I did it
19:02
in a year, yeah. And I spent a whole year
19:04
learning about the macrophage and monocytes for an immune
19:07
system. And I I really enjoyed it
19:11
because it was the first time really.
19:13
You're such a geek. Yeah, really.
19:15
So, so it's the first time probably in my whole career that
19:18
I could just dedicate myself like really thinking and that
19:23
you could intercalate after the first two years and you could do
19:25
basic sounds like, you know, biochemistry, Physiology.
19:28
And I thought, no, I want to do a bit more.
19:30
So I did a third year and then I intercalated and it was
19:33
pathology is obviously the study of disease, but you have to know
19:35
about how the body works and then what goes wrong.
19:37
And so that's the whole thing about inflammation.
19:40
And I recently, it sounds really sad.
19:43
I was looking at my notes and this is like 1992.
19:45
I did the, the, the degree I'm very old.
19:48
I, I wrote a three hour essay on explain why atheroma is a
19:54
precancerous condition. So atheroma is sparing of the
19:58
arteries with atherosclerosis cardiovascular disease.
20:03
Cancers, obviously we know about cancers, but they are associated
20:06
with inflammation. So my whole 3 hour like essay
20:10
was all about the macrophages, inflammation, what goes wrong
20:15
and how they're associated. Now there was an article in the
20:18
paper the other day and it was saying we don't know how
20:21
osteoporosis and dementia are linked.
20:23
It's like, well, think about inflammation.
20:25
It's not rocket science. And it's like, we, we're so
20:28
inflammatory the way we live. That doesn't mean we're angry
20:30
with each other. Sure.
20:31
Yeah. But like you say, our our diets
20:33
have a more inflammatory than ever before.
20:37
Really. Our lifestyle, what we're
20:39
putting in our mouth, you know, hormones, they all affect our
20:43
immune system. And I without our immune system,
20:46
it's not just their ability to fight infections, it's to fight
20:49
diseases as well. Yeah.
20:50
So how would you describe inflammation?
20:53
Yeah, so without diving into the macrophages and the
20:57
histopathology and all that kind of stuff, the way I describe
21:01
inflammation is like, it is the language of your immune system.
21:05
And the, the analogy I use in the book, it's, it's kind of
21:09
like your internal campfire. It's not a perfect analogy, but
21:13
I think it proves or explains the point around inflammation
21:17
that want people to understand. So when you go on a holiday and
21:22
you're in the British countryside and you set up for
21:24
camp, what you really want to do, if you're allowed, is create
21:28
a lovely campfire to warm yourselves up as it gets colder,
21:33
to cook your food on, to provide you with a bit of light, to ward
21:37
off predators. A campfire is a beautiful thing.
21:41
If your campfire was to get unruly, you could burn yourself,
21:46
you could overcook your food, You could get it to the point
21:50
where it could set fire to the entire campsite and maybe even
21:54
set fire to the entire wooden area that you're in.
21:57
Your immune system and inflammation is very similar.
22:01
You need enough inflammation because inflammation signals to
22:05
immune cells. It fights off pathogens.
22:09
It is a beautiful system that we have evolved to have because it
22:13
protects us from things like environmental pollutants as
22:16
well. Too much inflammation can do the
22:19
opposite and this is where there is a connection between mental
22:23
health issues, dementia, type 2 diabetes, osteoporosis, these
22:29
are all inflammatory conditions as well.
22:32
Our immune system has gone out of whack.
22:34
And when you look at the way we live our lives, ultra processed
22:39
foods, screen time, lack of sleep, stress, these are all
22:44
things that tip the balance into a pro inflammatory state.
22:48
And diet is one of the ways, not the only way, but I think a core
22:52
tenant of one of the ways in which we can readdress that
22:56
balance by being anti-inflammatory.
22:59
And the way in which we do that is, yes, supporting our gut
23:03
using fiber and probiotics and all the rest of it, but having
23:07
an antioxidant rich diet that is varied as well.
23:10
Berries, greens, nuts and seeds, oily fish, these all contain
23:16
things like fats and resolvents and they're just wonderful
23:20
ingredients that will put that balance back into our favor.
23:24
And I think it's never been more important to really think about
23:27
inflammation in this way because the links between all these
23:31
different conditions that you alluded to have never been more
23:34
apparent. And I think the power that we
23:36
have to influence inflammation with our diet has is there.
23:41
And I, and I want people to understand that whilst this is a
23:44
book primarily about protein, I'm not forgetting about our
23:48
guts and I'm not forgetting about inflammation as well.
23:51
It's that I love the campfire because also if it goes out, you
23:54
are cold, Exactly. You can't see, you can't do
23:57
anything. You can't.
23:58
Function and gosh I should have put that in there.
24:00
Yeah, next, the next book you can put that in.
24:02
But I think it's really interesting because, you know,
24:05
our immune cells are so important and one of the things
24:08
I learned a lot in in this year was about how we they can become
24:13
pro inflammatory. So it's not just you switch them
24:15
on or off, they can work against you like that campfire going out
24:19
of control. And you know, obviously Easter
24:22
down progesterone testosterone receptors on those macrophages
24:26
are really important because if we have don't have those
24:29
hormones, same for men not having testosterone, the
24:31
macrophages become pro inflammatory increase
24:34
information campfire goes out of control.
24:37
You know, more than anyone being a fairly new further, if you
24:41
don't have much time to like actually, these recipes are so
24:46
quick and easy. Like you say how long it takes
24:48
and like your recipe list is not very long, is it?
24:52
But everything's really colourful and really varied.
24:54
Honestly, I really try to keep that.
24:56
I hope you had that in mind thinking about us as parents.
24:58
Yeah, it's a big. Difference.
25:00
Huge, huge. And that's probably one of the
25:03
the biggest pushbacks that I've had across my journey on social
25:06
media is around the ingredients list and ensuring that that's as
25:10
low as possible Because even if they are everyday ingredients
25:12
like, you know, paprika or like red chili flakes or cumin most
25:17
people have in their kitchen. Yeah.
25:18
If they see that long list, you just go.
25:19
It's intimidating. Because you also, you always
25:21
want to cook at 8:00 on a Sunday night and the supermarkets are
25:24
closed and you're just like, oh, so no, I really commend you.
25:27
It's brilliant. I'm really and I'm, you know,
25:29
and I'm very touched by your message at the front as well.
25:31
So thanks very much, Rufi. So before we end, you're not
25:34
going to get away without having three take home tips.
25:37
OK, so I'm going to have to ask you three reasons why we need to
25:42
have healthy high protein. OK.
25:45
So the key reason I would say breakfast protein super
25:50
important because you need to be able to tackle that 24 hour
25:55
target for protein. And if you don't have enough
25:57
protein at breakfast, you're less likely to hit that target.
26:01
So you don't don't skimper that opportunity to get protein in a
26:05
breakfast. The other thing is after you've
26:08
fasted overnight, essentially when you're breaking your fast,
26:11
you need to replenish those amino acids that you've
26:14
utilized. The other thing is protein is
26:17
great at staving off cravings, improving your satiety, which is
26:22
something that we know we all struggle with, particularly in
26:25
older age as well. I mean, I could go on with the,
26:30
but the other thing I would say is when you have enough protein
26:33
and fibre in your diet, which you'll get from all these
26:36
recipes, your energy level is steady.
26:39
You don't have these big like spikes and and troughs of
26:42
glucose. It will keep you nice and
26:45
focused and that's exactly what I need as a as a parent to a
26:48
newborn. Yeah, we all need, don't we?
26:49
It's it's so and also our pancreas needs it.
26:52
We do not want type 2 diabetes. We can avoid it.
26:54
We want to look after our pancreas that produces insulin.
26:57
So great. This has been a really great
27:00
tour. Everybody enjoyed it.
27:01
Thanks. So much.
27:06
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