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Micro wisdom delivered to your ears every morning in voice notes ranging from 3 to 15 minutes long. Wisdom on how to live a healthier and more fulfilling life. Every podcast will ground you in the present moment to ensure you know what's important, the here and now.
Hello. Hello. Hello. Hello. Good morning to you all.
Speaker 1:So I did a discussion club on two studies last night, and one of them is interesting. It's about about the gut microbiome on obesity, the chicken and the egg. What's first? Does your gut microbiome lead to potentially obesity? Or is it that when you become obese or overweight that your gut microbiome gets worse and it shows certain factors that are only seen in people overweight and obese?
Speaker 1:Cut long story short, guys. It happens. It's the obesity and overweight first lead into a worse environment for the gut and then the gut shows certain other bacterias which then get picked up. Right? So that's it.
Speaker 1:Like, because there is people out there saying, you have the right pre or probiotics that's gonna cause weight loss. Right? Because it's the gut is the main thing they're saying, not the calories. It's like, if you salt your gut out, then weight loss would happen. But that's not true.
Speaker 1:In this research, it says there's a 15 study meta analysis that showed probiotic supplementation resulted in mean body weight decrease of 0.6 kgs in three to twelve weeks. However fat reduction compared to placebo was not different. And another 123 study meta analysis reported the synbiotic supplementation resulted in meat body weight decreased to 0.8 in the trials ranging four to twelve weeks however body fat reduction was not different from the non. So if we're thinking about the gut we need to think of it this way What we are doing with our activity, with our nutrition, with our body weight as opposed to like, you know, our height and stuff, we're gonna be in a decent, body fat percentage, that's gonna lead to an environment that is healthier for the gut. You're not gonna be like you're not gonna just if you have your exercise in shape, you're eating fruits and veggies, you've got a good calorie intake, protein, right, and you and you you're like us for a few years, not you're gonna all of a sudden just develop a bad gut that's gonna cause you to go overweight and obese.
Speaker 1:That's not how it works. Right? And this is, again, it's showing on this that there's a phenomenon called energy harvesting. The uptake of calories from food is greater than obese individuals and non obese. So the more obese you get, overweight you get, your body's is even uptaking.
Speaker 1:It's getting better at taking the energy, the calories from the food. So it's making it a bit harder for you as well. So, like, more calories is, like, going in as opposed to being used in other processes. So and it it talks about, like, the basics. It's not sexy stuff.
Speaker 1:It's like exercise, all types of exercise is beneficial for the gut, this says, and cardio cardiometabolic health. Exercise has been shown to improve SCFA production which can improve not just cardiovascular health but also immunity and protection from infections. Exercise in combination with a healthy Mediterranean diet pattern was shown to improve the profile of the gut. We don't need to this is basics we've known and it just proves that the gut will improve as your body fat percentage improves, as you exercise, as you walk, as you drink your water, as you, you know, hit your macros essentially, right. And don't need supplements to come in here.
Speaker 1:Supplements are not required, and it's gonna it's gonna improve obviously when we think of the Mediterranean diet as the pinnacle of diet. We can think of it that way. The reason is it's got lots of veggies. It's got meats. It's got good fats and olive oil.
Speaker 1:It's kinda got you know, we think about what the traditional good diet is that people have told us for years. It is that. It's like a right sound. There is no need for these, like, complicated bullshit, like, super expensive gut supplements. Not gonna make you lose weight.
Speaker 1:Might help you bloating, might not. You're adding things to the mix that not going to really do anything long term because the environment is created by forces bigger than just you know taking a supplement every day. Okay? So that's the overview on the gut stuff. And then part two we we looked at continuous glucose monitors.
Speaker 1:This guy called Jordan Syad, really good guy, did a self experiment. And to cut the long story short, he hated the fact that these continuous glucose monitors were pushed to people who were non diabetic. You don't need them, they're not even accurate. He basically ate he basically spiked his blood sugar every single day eating sometimes literally cane sugar, bread, oatmeal, ice cream, Skittles for breakfast sometimes and he wanted to show the anti sugar grade, you can spike your blood glucose massively each day as long as you're in a calorie deficit you're gonna lose weight and actually he did blood work as well to say well maybe my blood work is gonna get better or worse doing this and he lost significant amount of weight like you went on a really low calorie diet. Anyway results, look his non HDL cholesterol went down which is a good thing, His triglycerides went down which is a good thing.
Speaker 1:His HDL went from 50 to 49. His lipoprotein went from 39 to 29, right, which is very good. His fasting blood glucose went from 94 to 78. Hemoglobin a one c stayed the same and testosterone nearly doubled. And you think what's going on here?
Speaker 1:Well, the the fact is this, the review of it is this. So the review is here. The first take home learning point is that so many things can affect your blood sugar. High intensity cardio will spike your blood sugar, being really stressed out can do it, drinking alcohol will lead to a drop in it. Like loads of stuff can impact it not just carbs and sugar.
Speaker 1:So anyone that tells you the main thing to spike your blood sugar all the time just thinking about carbs and sugar is talking shit. They don't know what they're talking about is basically what he's saying. Right? And the second take home point is and this is for coaches he's saying is that if you're struggling to convince your clients, well you need to live this lifestyle. You need to eat mix of foods.
Speaker 1:You need to eat the the ice cream in your life. You need to eat them the meals out. You need to eat this and that because that's what the reality is. If you believe in what this is saying, if you believe in the science, you follow the science. And I'm definitely someone that follows science.
Speaker 1:I'm not and I'm not I don't give a shit if someone spikes my blood glucose once or twice a day. I don't care. My diet is high in sugar, mostly natural sugar. I'm not saying you should have added sugars, but definitely don't be scared of things because it might spike your blood glucose. It doesn't do shit.
Speaker 1:There's nothing beneficial for you knowing unless you're diabetic of that. And you can listen to the marketing of Zoe and stuff all you want. I covered a a study a few weeks ago that showed continuous glucose monitors don't even monitor the the basically me eating the same food today at breakfast and eating the same food tomorrow at breakfast got a different response to my blood glucose. So these continuous glucose monitors not even the same food has the same impact on me depending on a different day. What use is this data unless you're diabetic?
Speaker 1:Absolutely nothing. And this guy's proven it here that there's no need to overcomplicate stuff guys. Why are you wasting your time? We even the gut microbiome stuff. Alright?
Speaker 1:Exercise. Get your steps in. Have a high protein diet. Maintain muscle. Gain muscle.
Speaker 1:Make sure you're in a calorie deficit if you need to lose weight. And if you don't need to lose weight, you wanna be around maintenance. Right? Drink water. Eat your fruit and veg, obviously.
Speaker 1:You know? Have a mix have lean meats if you can, obviously. You know? Plant based stuff, nuts. We know the answers.
Speaker 1:Like, we don't need we don't need these we don't need a pinna of flipping back of our tricep with the need to go in with a glucose monitor to tell us shit. We don't need to know because it's not even accurate. Anyway, don't worry about that stuff. Think about how like this guy's done experimenting himself there. Think about what you can experiment with now.
Speaker 1:It's interesting. Right? It's like, okay. Well, you know, I talked about another research a few weeks ago where it said we look at weight loss research and the average weight loss is say 10 pounds, but some people lost 20 pounds and some people lost five pounds. Like, what's the difference between those people?
Speaker 1:And they looked at it and they figured out some people were carb responders and some people were fat responders. They would do better if they had a higher fat diet and some would do better if they had a higher carb diet. Right? So they thought, well, what if we matched fat and carb responders with fats and carbs and then put them in deficit? And would they work better because we're matching it to their genes.
Speaker 1:Can we match our macros to our genes? That's what they thought. Well why should we do it? And they did do it and guess what? There was no difference in weight loss.
Speaker 1:So even when it comes to genes and matching macros with your genes, it doesn't actually outpower a calorie deficit. Like it might make you feel slightly better, it might make you feel less bloated and I don't wanna don't wanna discount that because that could be well worth it. And that's something for you to trial out, but it's not overpowering shit here. It's not overpowering the calorie deficit. That's why calories, protein, steps, the golden trio.
Speaker 1:Exercise is very important for cardiovascular health, mental health, gaining muscle strength, But exercise isn't a very good thing for weight loss. Doesn't, know, 2% of your waking hours a week isn't gonna have a massive impact on the other 98% in terms of calories burned. It just doesn't. That's why when you see My Fitness Pal and stuff and they give you back calories done from exercise and they overestimate the calories you burn from exercise because those trackers are so inaccurate, it's like a stupid thing to do. Right?
Speaker 1:Because we should we should be factoring in, okay, do you do two or three workouts a week? Okay. Let's take that into consideration and give you a calorie target for the week. So if you did three workouts or two workouts, it's not going to change your calorie target. If you did four workouts, it's still not going to change your calorie target because there's nowhere near enough to change it.
Speaker 1:If you change your job, if you went from being a desk construction worker, then for sure you'd have to change your target because now your energy expenditure is flying up. But 2% of your waking hours exercise, it doesn't touch the sides. It doesn't matter. But it's got other benefits in itself. It's got benefits for your gut as well separately from just getting into a deficit and losing weight.
Speaker 1:So these are important things. They're important studies. These people, Alan Aragon, very respected researcher in the health and fitness industry. He's been around since the nineties or February. Like, most people that you follow that follow evidence based would have learned from him.
Speaker 1:There's Lyle McDonald. These original the orgies are there. They've been banging this banging this drum for years and years, but people are coming on social media and saying, hey. Buy this, like, symbiote, what's it called, sim I've seen it on TikTok flat out, symbiote symbiote or something it's called. Buy this for my gutta.
Speaker 1:These people just wanna make money. They literally you can tell they don't believe a word they're saying. Like, oh my god, I've done this and I've lost so much weight and, you know, was like, my god, wanna wanna buy oh my god my god my god gut gut gut gut gut gut gut gut is the new buzzword it's gonna make you spend money. Simple as that. You wanna ignore these buzzwords as much as possible and go what's the basics here.
Speaker 1:What are the basics that work in anything I do? Okay? Let's think of other examples. Martial arts, go and learn the fancy stuff. Go and learn the nude spinning kick.
Speaker 1:No. They don't give a shit. Go and speak to the guru or the the Sam Stan black belt. They say drill the basics. Drill the basics.
Speaker 1:Bruce Lee's got a brilliant brilliant quote in this. He says, I don't fear the man that's practiced one, 10,000 kick once. I I fear the man that's practiced one kick 10,000 times. Right? That basic kick, That basic move.
Speaker 1:So in martial arts, when it comes to marketing or comes to copywriting, which is like, you know, how to sell with words, there's basics that people need to get right first before they think of the shiny object syndrome of the new stuff. Your job, there's basics that need to be done no matter what. The basics are always the main thing. They are the 90% of where you get results. Warren Buffett, he said he becomes so rich because he followed the basics.
Speaker 1:Nothing fancy nothing fancy in his strategy, just the basics over time, but no one's willing to do the basics because guess what? We think it's gotta be much more complicated. It's gotta be sexier. Oh my god. It can't be that simple.
Speaker 1:Well, yes, it is. So you either have two options now. You go down the complicated route. You can go and listen to all this shit if you want to spend all this money, and then realize five years later actually shit it was the basics or just say is the basics done? I'm gonna nail the basics today.
Speaker 1:Let's go. There is no tomorrow. Gonna nail the basics today. Gonna nail my calorie intake. Gonna nail my protein intake.
Speaker 1:I'm gonna nail my step count. I'm gonna nail some veggies and some fruits today, maybe some nuts and some lean meats. Yeah, I'll do that. Happy days. I'll drink some water.
Speaker 1:Let's go. That's all I needed to do. And I'll crack on with the rest of my life without wasting my other two hours, three hours a day worrying about shit. It doesn't matter. So hopefully that is clear.
Speaker 1:Hopefully that's clear for you. It is up to you but I hope you take the right path basics first.