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Speaker 1: Hey, they're healthy Ish listeners. Thanks for joining us today

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Speaker 1: on this daily podcast from Body and Soul. I am

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Speaker 1: your host, Felicity Harley. Here at healthy Ish, we were

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Speaker 1: all deeply saddened by the news of doctor Michael Moseley's passing.

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Speaker 1: The UK journalist, documentary maker and author of many international

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Speaker 1: best sellers was a regular on this podcast and I

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Speaker 1: personally had a fair bit to do with him over

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Speaker 1: my career well, both at health Ish and when I

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Speaker 1: was editor of Women's Health magazine. So as a tribute

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Speaker 1: to him, we are dropping his most listened to interview

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Speaker 1: about his legendary fast eight hundred keto plan. This was

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Speaker 1: from January twenty twenty two. We are also dropping his

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Speaker 1: most listened to episode on extra Healthish. In fact, it

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Speaker 1: is our number one most listened to episode on Extra

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Speaker 1: healthy Ish where he takes a deep dive into his

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Speaker 1: fast eight hundred keto plan. You can grab that where

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Speaker 1: we get your podcasts. Doctor Michael Miisley, Welcome back to

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Speaker 1: healthy So it's nice to have you back.

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Speaker 2: On Brilliant to be back.

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Speaker 1: Oh and be congratulations on your new book, which is

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Speaker 1: what we're talking about today. What is the Fast eight

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Speaker 1: hundred kito approach all.

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Speaker 2: About sure, So you're probably familiar with keto, and the

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Speaker 2: idea of the keto diet is actually one hundred years old.

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Speaker 2: Oh wow, the one hundred years Yeah. Absolutely. It was

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Speaker 2: invented in nineteen twenty one by a doctor in America

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Speaker 2: who was treating kids with epilepsy, and at the time

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Speaker 2: they had no other drugs, so they started doing what

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Speaker 2: he called a keto diet, inducing people basically or at

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Speaker 2: least the kids, to go into a state of kittoosis

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Speaker 2: by cutting down dramatically on their carbs. What happens normally

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Speaker 2: is you are like a hybrid car you burn on

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Speaker 2: you use fat, or you use sugar, and normally you

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Speaker 2: burn sugar and it's only when your sugar splies go

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Speaker 2: down that you switch over into burning things called ketone

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Speaker 2: bodies and going to a state known as ketosis. So

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Speaker 2: what he discovered in nineteen twenty one is if you

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Speaker 2: did that with children with epilepsy, epilepsy kind of got

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Speaker 2: much better. It turns out that your brain likes keytone

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Speaker 2: bodies and indeed it burns them in a sort of

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Speaker 2: more efficient, more stable way than it does sugar. So

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Speaker 2: for a long time that remained pretty much the sole

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Speaker 2: use of the keto diet until actually about five years

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Speaker 2: ago when people got interested in it because it suppresses appetite,

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Speaker 2: so it became a sort of thing for reducing appetite,

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Speaker 2: and it took off in a massive way and everyone

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Speaker 2: started talking about the keto diet. Now I've always spent

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Speaker 2: a little bit, you know, ambivalent about it. Can you

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Speaker 2: stick to it? And also, in order to cut out

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Speaker 2: the carbs, you have to eat a lot of fat, and.

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Speaker 1: Which is a little bit scary for some, especially those

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Speaker 1: who have cholesterol issues.

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Speaker 2: Absolutely, so I wondered whether it was possible to do

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Speaker 2: a healthier version of the keto diet and combine it

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Speaker 2: with my Fast eight hundred approach, which is one where

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Speaker 2: you go low calorie. And so that was how the

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Speaker 2: Fast hundred Kito was born. And the idea is that

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Speaker 2: you're cutting down to about nine hundred, eight hundred, nine

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Speaker 2: hundred thousand carries today something like that, but it's a

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Speaker 2: keito based one, so that you're really going low carb

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Speaker 2: on those days. The recipes are designed to ensure you

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Speaker 2: go into ketosis fast, and that's useful because you don't

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Speaker 2: have a sort of long transition period. But it also

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Speaker 2: means that because you're in a lower carriy diet, you

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Speaker 2: don't have to eat as much fat, So the fat

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Speaker 2: consumption is actually quite modest, the carb consumption is low,

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Speaker 2: and the protein consumption you have to keep up because,

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Speaker 2: as I explore in the book, protein is probably one of, well,

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Speaker 2: in many ways, the most essential macro nutrient. We argue

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Speaker 2: about the carbs to fat ratio, but actually the thing

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Speaker 2: which drivestite in the end seems to be protein, and

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Speaker 2: you need to be around twenty percent. Therese are lots

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Speaker 2: of numbers I'm throwing out.

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Speaker 1: At the moment, but now, but I think that I mean,

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Speaker 1: most people you know understand how CATO works. Actually you

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Speaker 1: call out protein. I feel like it's protein's moment in

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Speaker 1: the sun at the moment. Why do you call it

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Speaker 1: out as particularly being important and also for people who

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Speaker 1: want to follow your approach, but also for people generally

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Speaker 1: who are perhaps listening, you know, to your advice.

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Speaker 2: Sure, because there's some research by a doctor called Professor

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Speaker 2: Steve Simpson who's based actually in Sydney, and he and

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Speaker 2: his colleagues have recently demonstrated through extensive animal research but

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Speaker 2: also human research that if you drop the protein content

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Speaker 2: of your diet down, in fact, you drop it down

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Speaker 2: to levels which are the recommended levels, then you're going

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Speaker 2: to get hungry and you're going to overeat. He did

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Speaker 2: a kind of experiment where he got lots of people

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Speaker 2: into a sort of hotel space and there and said.

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Speaker 1: Them, gosh, I don't know about that experiment. I don't

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Speaker 1: think i'd like to be in there with all these

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Speaker 1: hungry people.

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Speaker 2: Yeah, this was done before COVID obviously placed. And what

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Speaker 2: he did is he fed them different amounts of He

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Speaker 2: gave them meals. He didn't tell them, but essentially they

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Speaker 2: had different amounts of protein in them, and the people

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Speaker 2: who were eating less than fifteen percent, they ate significantly more,

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Speaker 2: particularly of snacks in the two weeks they were in

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Speaker 2: this space. That if you aren't getting a protein then

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Speaker 2: that really drives hunger. And so there's quite a big

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Speaker 2: section in the book about protein, what sort of protein,

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Speaker 2: why you need protein, and some of the studies that

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Speaker 2: have been done. It seems to be particularly important when

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Speaker 2: you get older. So when you are beyond the age

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Speaker 2: of sixty sixty five, that's when you really need to

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Speaker 2: up your protein and pregnant women as well seem to

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Speaker 2: need higher amounts protein, and so that's kind of one

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Speaker 2: of the elements of the book, I mean really about

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Speaker 2: it's about Quito, but it's about other things around nutrition

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Speaker 2: that I've discovered over the last few years and lots

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Speaker 2: of exciting research. And as you say, protein is having

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Speaker 2: its moment in the sun, isn't it so? But this

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Speaker 2: is if you like the science behind it.

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Speaker 1: No, it is a fascinating book with the loads of

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Speaker 1: your insights and science. But one thing I did love

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Speaker 1: is in the book, you did a little study on

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Speaker 1: your wife where you watched her. What are some health

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Speaker 1: tips that you learned while watching her closely?

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Speaker 2: Yeah, So Claire is slim and has always been slim.

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Speaker 2: I mean I met her at medical school in nineteen eighty,

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Speaker 2: so that is forty one and a bit years now,

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Speaker 2: and she's pretty much the same size and shape she

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Speaker 2: was then. So I was curious because over that period

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Speaker 2: I the forty he wasn't here. I put on quite

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Speaker 2: a lot of weight and then I had to lose

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Speaker 2: some of it because of you know, type two diabetes,

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Speaker 2: which I developed. So I looked at Claire and I

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Speaker 2: kind of wonder what she do because she doesn't consciously

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Speaker 2: can control her weight, but instead she loves the sort

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Speaker 2: of Mediterranean style food. She loves food. She really loves food,

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Speaker 2: so it's not that she's denying herself. And all the

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Speaker 2: recipes are based on her. So what she does is

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Speaker 2: she just stops eating when she's full. She's one of

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Speaker 2: those sort of classic you know, she doesn't feel the

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Speaker 2: compulsion to eat everything on her plate. She has a

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Speaker 2: savory tooth, run the sweet tooth, so she really doesn't

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Speaker 2: eat sugary things. Occasionally she does, but she doesn't, you know,

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Speaker 2: she doesn't feel like compulsion like I do. That once

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Speaker 2: you've started to buy a chocolate, you got to finish it.

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Speaker 2: And she eats lots of sort of veggies. She loves

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Speaker 2: veggies and piles them onto her plate with enormous enthusiasm

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Speaker 2: in a way that I try to copy.

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Speaker 1: Actually, the one thing, the other thing I loved is

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Speaker 1: the fact that you said that she moves all the time.

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Speaker 1: She's always busy, never stands still. And I think this,

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Speaker 1: you know, I think, as you know a mother who

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Speaker 1: has many kids a few kids as well, I kind

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Speaker 1: of relate to that absolutely.

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Speaker 2: So she's constantly on the booth and she loves being

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Speaker 2: active and really doesn't it down very long. I mean,

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Speaker 2: we have four kids who all left home. One of them,

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Speaker 2: Jack is the doctor in Melbourne there, but certainly when

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Speaker 2: we had young kids she was on the go all

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Speaker 2: the time, plus being a GP and now you know,

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Speaker 2: writing recipes and she also writes a column for the

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Speaker 2: Daily Mail, so all of this keeps her prettective as

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Speaker 2: you can.

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Speaker 1: I mentioned, yeah, doctor Michael mos the congratulations on your

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Speaker 1: book again and thanks for coming on Healthy.

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Speaker 2: Is Pleasure.

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Speaker 1: Once again. Our thoughts are with Michael's wife, Claire and

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Speaker 1: his family at this hard time. If you do want

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Speaker 1: to hear more from him, you can type in doctor

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Speaker 1: Michael Mosley where if you get your podcast, and there

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Speaker 1: are plenty more healthy Ish and extra Healthish episodes that

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Speaker 1: will pop up. I will also leave a link to

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Speaker 1: them in the show notes. Anything else, head to body

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Speaker 1: andsoul dot com dot you follow us on socials, grab

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Speaker 1: our print edition which is out in your local Sunday paper,

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Speaker 1: and until tomorrow, stay healthy Ish