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Tim Spector

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2023-10-05
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2023-10-05
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  1. “And he also gives you your protein. Shakes and whatever, handful of that, you've got significant amounts of protein. But the important thing for this is the 30 plants people forget that a plant doesn't have to look like spinach or kale. It can be a nut and a seed, which are so nutrient dense and so useful that they will keep whole colonies of hundreds or thousands of different microbes happy in your gut, munching on the different chemicals in there. And they're very high in fiber, very high in protein.”

    2023-10-05 · The Diary of a CEO · The Food Doctor: "Extra Protein Is Making You Fatter!" The 6 Food Lies Everyone Still Believes! (Brand NEW Food Science) - Tim Spector · IDENTIFIED FROM THE TRANSCRIPT

  2. “So, this is what I call my diversity jar. So do have a nibble. But basically there's a bound 10 different types of nut and seed in there that each time I see some packet of mixed nuts or I find something new in a shop, I add it to that jar and I keep it full, mix it around and that's what I throw on my yogurt and kefir in the morning, or I will put on my salad at lunch, and that basically is a hack that instantly gets me ten plants for my week. So you're saying how hard it is to get to thirty plants, well just by doing that you've got you've only got twenty to go you're a third of the way just by having a few hacks like that which incidentally”

    2023-10-05 · The Diary of a CEO · The Food Doctor: "Extra Protein Is Making You Fatter!" The 6 Food Lies Everyone Still Believes! (Brand NEW Food Science) - Tim Spector · IDENTIFIED FROM THE TRANSCRIPT

  3. “I think at the moment we're in a fiber crisis. We're certainly not in a protein crisis. And yet everyone's talking about protein. It's really a fascinating interplay between what the real problems are and what the marketing and the commerce of this whole field is. So we need to improve everybody's fiber amounts, all the healthy countries in the world are eating much more fiber and it's also diverse fiber. It's lots of different things. It's not just”

    2023-10-05 · The Diary of a CEO · The Food Doctor: "Extra Protein Is Making You Fatter!" The 6 Food Lies Everyone Still Believes! (Brand NEW Food Science) - Tim Spector · IDENTIFIED FROM THE TRANSCRIPT

  4. “A handful of nuts or seeds or something a day, you will increase You reduce your risk of death by fourteen, fifteen percent. And if you did two handfuls of nuts, thirty percent. Each one it goes up. So has a dramatic effect on your longevity. And it's also important for avoiding cancers and mental health. And nearly everything that we've looked at. So it's really the forgotten element of our diet that”

    2023-10-05 · The Diary of a CEO · The Food Doctor: "Extra Protein Is Making You Fatter!" The 6 Food Lies Everyone Still Believes! (Brand NEW Food Science) - Tim Spector · IDENTIFIED FROM THE TRANSCRIPT

  5. “broken down and absorbed early on in the system. So they go through to the deeper parts of the intestine, they meet the microbes, and they have to be digested much slower, much lower down your system and their food for your gut microbes. And you can be soluble ones, they can be insoluble ones. They're just different degrees of how hard it is to break it down. And we used to think of it as roughage. It used to be called roughage when I was a medical student and a junior doctor. You used to eat this stuff and it was just to like clear out the toxins. It was just like you have this stuff. It scrapes your pipes and cleans it up. And that's all it was thought to do. But now we know it's absolutely crucial for health. The average in the UK is about 20 grams of fiber. So if you just increase that by a quarter. Not very much five grams. That's”

    2023-10-05 · The Diary of a CEO · The Food Doctor: "Extra Protein Is Making You Fatter!" The 6 Food Lies Everyone Still Believes! (Brand NEW Food Science) - Tim Spector · IDENTIFIED FROM THE TRANSCRIPT

  6. “So, unlike protein where 95% of people are absolutely fine and not deficient in protein, 95% of people are deficient in fiber. We think only about one in 20 people getting enough fiber for good health So, this is the imbalance between the marketing. People just don't make money on fiber like they do on protein. So all the commerce is going to, everyone's protein deficient. You've got to have protein, protein, protein, protein. Who's supporting the spinach or the fiber people? Hardly anybody. We're massively deficient in it. It is the bits of carbohydrates. So carbohydrates are made up of sugars, starches, and fibers. So fibers are the parts of carbohydrates that are not”

    2023-10-05 · The Diary of a CEO · The Food Doctor: "Extra Protein Is Making You Fatter!" The 6 Food Lies Everyone Still Believes! (Brand NEW Food Science) - Tim Spector · IDENTIFIED FROM THE TRANSCRIPT

  7. “Yeah, so it's just a roughly, depending on the size of people, it's just over a gram per kilo. And they're getting that without protein, most of them without protein powders, just from their normal diets. I mean, as an example, my normal breakfast gives me, I worked out over 30 grams of protein, which is sort of what you want to kickstart the day in order to get muscles repairing and things. But if I took an extra protein powder, give me an extra 100 grams, that really wouldn't. Have any effect at all other than slightly increasing my weight?”

    2023-10-05 · The Diary of a CEO · The Food Doctor: "Extra Protein Is Making You Fatter!" The 6 Food Lies Everyone Still Believes! (Brand NEW Food Science) - Tim Spector · IDENTIFIED FROM THE TRANSCRIPT

  8. “Of protein, most of it is just going to be either you'd be getting rid of it, excreting it in some way, or it would be converted into sugars and fats.”

    2023-10-05 · The Diary of a CEO · The Food Doctor: "Extra Protein Is Making You Fatter!" The 6 Food Lies Everyone Still Believes! (Brand NEW Food Science) - Tim Spector · IDENTIFIED FROM THE TRANSCRIPT

  9. “So around roughly that amount of protein, because it goes with weight, the more your weight is, the more protein you need to repair your muscles and keep it going. So the official amount is normally around 0.8 grams per kilogram. Okay. But if we think on the safe side, so most people are 95% of people, that's a safe level, but most people in this country are having like 1.4 grams per kilogram. So they'd be having, for you, over 100 grams of protein. Basically, if you don't, anything extra, so you might do a little workout, that might increase it a little bit. Be ten percent, so you might be able to use 10% of that if you're doing a lot of weightlifting, et cetera, but not huge amounts. So if you took 300...”

    2023-10-05 · The Diary of a CEO · The Food Doctor: "Extra Protein Is Making You Fatter!" The 6 Food Lies Everyone Still Believes! (Brand NEW Food Science) - Tim Spector · IDENTIFIED FROM THE TRANSCRIPT

  10. “Protein gets broken down, and it either gets eliminated in your body or it's stored as fat as it gets converted to sugars and then to fats. So people think of protein as only in muscle, and if it's not going to my muscle, I just pee it out. It doesn't matter. Not the case. If you're having lots of protein that you can't use up in your muscles because you've already got so much on board, you can't store it anywhere. Some of it gets eliminated, but most of it will be converted to sugars and fat.”

    2023-10-05 · The Diary of a CEO · The Food Doctor: "Extra Protein Is Making You Fatter!" The 6 Food Lies Everyone Still Believes! (Brand NEW Food Science) - Tim Spector · IDENTIFIED FROM THE TRANSCRIPT

  11. “Now, if you are a bodybuilder and again you're trying to lose weight at the same time, then you might need some protein supplements. But if you're eating a normal diet, there's no evidence the vast majority of people need any extra protein. They can get it all from normal food. And normal food, in my opinion, is much better way of getting it because that's how our bodies have evolved rather than getting it in a drink or a supplement or a powder, where it's often mixed with other chemicals. It's not in its natural form. We're not sure that it's all used. And the excess protein you have isn't for free.”

    2023-10-05 · The Diary of a CEO · The Food Doctor: "Extra Protein Is Making You Fatter!" The 6 Food Lies Everyone Still Believes! (Brand NEW Food Science) - Tim Spector · IDENTIFIED FROM THE TRANSCRIPT

  12. “Most people are having nearly twice as much protein in their diets as they need for normal protein balance. And the only people that really need to worry are if you're elderly and you're not eating very much. So young people generally are yourself will be getting enough food that a percentage of all that food is going to contain protein. There's very few foods that don't contain protein. People don't think about it, but every time you're eating pasta or grains, you're eating protein. It doesn't have to be steak or eggs. The elderly, if you're not eating, you're gone off your food, you're sick, you've got on some medication, might need some extra protein sources or to focus on it. Or if you're a strict vegetarian or vegan.”

    2023-10-05 · The Diary of a CEO · The Food Doctor: "Extra Protein Is Making You Fatter!" The 6 Food Lies Everyone Still Believes! (Brand NEW Food Science) - Tim Spector · IDENTIFIED FROM THE TRANSCRIPT

  13. “Everywhere you look at the moment, protein is the thing that sells products. If it's got protein on the pack, that's ring. Oh, I need extra protein. And protein has this ring of only good about it. There's nothing bad about protein. It's like just going to get me big and strong and I don't worry about calories or getting fat. I use it or lose it and that's fine. Completely wrong. All the evidence is that”

    2023-10-05 · The Diary of a CEO · The Food Doctor: "Extra Protein Is Making You Fatter!" The 6 Food Lies Everyone Still Believes! (Brand NEW Food Science) - Tim Spector · IDENTIFIED FROM THE TRANSCRIPT

  14. “Protein is massively hyped. There are very few people who are protein deficient in this country and need supplements. There are a few, but I would say it's less than five percent of the population are not getting sufficient protein to perform either their normal activities or like you build muscle because it's so inherent in our normal food. We evolved to be omnivores and to get enough protein and our ancestors didn't fall apart because we didn't get protein shakes. And I think the fact that we're focusing on protein is you and many others like you are a victim of marketing.”

    2023-10-05 · The Diary of a CEO · The Food Doctor: "Extra Protein Is Making You Fatter!" The 6 Food Lies Everyone Still Believes! (Brand NEW Food Science) - Tim Spector · IDENTIFIED FROM THE TRANSCRIPT

  15. “When I was your age, I didn't think at all about my nutrition really. Although I was trained doctor, etc. I said, I don't want too much fat. I want this. And, you know, I'll try and get a nice looking steak rather than the cheapest one. But I didn't think in that way that I wanted to look after my health in 20 years' time. It's a tough concept for people who are, you know, doing so much else and still feeling good. Still getting out of bed fresh in the morning, energized, and not really feeling the effects of aging. So I think it's true, but it's quite a tough concept to sell to the whole population, particularly people in their 20s and 30s about the future. And that's why I think focusing on things like mental health do resonate perhaps more than saying. Think about what you're going to be like when you're 50 to most people.”

    2023-10-05 · The Diary of a CEO · The Food Doctor: "Extra Protein Is Making You Fatter!" The 6 Food Lies Everyone Still Believes! (Brand NEW Food Science) - Tim Spector · IDENTIFIED FROM THE TRANSCRIPT

  16. “It's a combination of the medical, the mental, the social, the economic. All these things are related to having good nutrition. And I think we've taken it for granted that it doesn't really matter what we eat. It's all about weight and these things. But that's maybe only the small side of it. I think there's much more to it than that.”

    2023-10-05 · The Diary of a CEO · The Food Doctor: "Extra Protein Is Making You Fatter!" The 6 Food Lies Everyone Still Believes! (Brand NEW Food Science) - Tim Spector · IDENTIFIED FROM THE TRANSCRIPT

  17. “It matters because we are suffering an epidemic of common chronic diseases. So we're getting increases in cancer, heart disease, diabetes, obesity. Majority of the population are overweight or obese. That has enormous consequences also on our economic output. It costs the country and the taxpayer nearly sixty billion pounds a year. As a country, we don't want someone like you to become unhealthy and so that it's difficult for you to work, you're not functioning properly. The state then has to provide for you extra healthcare, etc. There's that individual level, but also we don't want you to get mental health diseases, depression, anxiety, all these things that we know are also linked to poor diet, as well as increased cancers and other elements of it.”

    2023-10-05 · The Diary of a CEO · The Food Doctor: "Extra Protein Is Making You Fatter!" The 6 Food Lies Everyone Still Believes! (Brand NEW Food Science) - Tim Spector · IDENTIFIED FROM THE TRANSCRIPT

  18. “Yep, that's the magic potion. A handful of that, you reduce your risk of death by 14, 15%. Two handfuls of 30%. And it's incredibly easy to do.”

    2023-10-05 · The Diary of a CEO · The Food Doctor: "Extra Protein Is Making You Fatter!" The 6 Food Lies Everyone Still Believes! (Brand NEW Food Science) - Tim Spector · IDENTIFIED FROM THE TRANSCRIPT

  19. “You're more prone to infections and actually worse smelling breath long term. Really? Yes. No hard data that you should be drinking eight glasses of water per day. Ten minutes in the sun will get you all the vitamin D you need. And there's some actual data showing that if you've got too much excess fat on your body, exercise alone is a terrible way to deal with it. You need something radical. You and many others like you are a victim of marketing, but we are in a fiber crisis. We think only about one in twenty people are getting enough fiber for good health. As a dramatic effect on avoiding cancers, mental health and your longevity.”

    2023-10-05 · The Diary of a CEO · The Food Doctor: "Extra Protein Is Making You Fatter!" The 6 Food Lies Everyone Still Believes! (Brand NEW Food Science) - Tim Spector · IDENTIFIED FROM THE TRANSCRIPT

  20. “Protein is massively hyped. Most people are having nearly twice as much protein in their diets as they need, and most of it will be converted to sugars and fat. Definitely a health food, and you will live longer”

    2023-10-05 · The Diary of a CEO · The Food Doctor: "Extra Protein Is Making You Fatter!" The 6 Food Lies Everyone Still Believes! (Brand NEW Food Science) - Tim Spector · IDENTIFIED FROM THE TRANSCRIPT

  21. “Or not. Avoid that one. Terrible. Complete rubbish. Not as bad as the other one, but being. Going to unravel all these secrets.”

    2023-10-05 · The Diary of a CEO · The Food Doctor: "Extra Protein Is Making You Fatter!" The 6 Food Lies Everyone Still Believes! (Brand NEW Food Science) - Tim Spector · IDENTIFIED FROM THE TRANSCRIPT