Speaker 1: Hey, they're healthy Ish listeners. Thanks for joining us today
Speaker 1: on this daily podcast from Body and Soul. I am
Speaker 1: your host, Felicity Harley. Here at healthy Ish, we were
Speaker 1: all deeply saddened by the news of doctor Michael Moseley's passing.
Speaker 1: The UK journalist, documentary maker and author of many international
Speaker 1: best sellers was a regular on this podcast and I
Speaker 1: personally had a fair bit to do with him over
Speaker 1: my career well, both at health Ish and when I
Speaker 1: was editor of Women's Health magazine. So as a tribute
Speaker 1: to him, we are dropping his most listened to interview
Speaker 1: about his legendary fast eight hundred keto plan. This was
Speaker 1: from January twenty twenty two. We are also dropping his
Speaker 1: most listened to episode on extra Healthish. In fact, it
Speaker 1: is our number one most listened to episode on Extra
Speaker 1: healthy Ish where he takes a deep dive into his
Speaker 1: fast eight hundred keto plan. You can grab that where
Speaker 1: we get your podcasts. Doctor Michael Miisley, Welcome back to
Speaker 1: healthy So it's nice to have you back.
Speaker 2: On Brilliant to be back.
Speaker 1: Oh and be congratulations on your new book, which is
Speaker 1: what we're talking about today. What is the Fast eight
Speaker 1: hundred kito approach all.
Speaker 2: About sure, So you're probably familiar with keto, and the
Speaker 2: idea of the keto diet is actually one hundred years old.
Speaker 2: Oh wow, the one hundred years Yeah. Absolutely. It was
Speaker 2: invented in nineteen twenty one by a doctor in America
Speaker 2: who was treating kids with epilepsy, and at the time
Speaker 2: they had no other drugs, so they started doing what
Speaker 2: he called a keto diet, inducing people basically or at
Speaker 2: least the kids, to go into a state of kittoosis
Speaker 2: by cutting down dramatically on their carbs. What happens normally
Speaker 2: is you are like a hybrid car you burn on
Speaker 2: you use fat, or you use sugar, and normally you
Speaker 2: burn sugar and it's only when your sugar splies go
Speaker 2: down that you switch over into burning things called ketone
Speaker 2: bodies and going to a state known as ketosis. So
Speaker 2: what he discovered in nineteen twenty one is if you
Speaker 2: did that with children with epilepsy, epilepsy kind of got
Speaker 2: much better. It turns out that your brain likes keytone
Speaker 2: bodies and indeed it burns them in a sort of
Speaker 2: more efficient, more stable way than it does sugar. So
Speaker 2: for a long time that remained pretty much the sole
Speaker 2: use of the keto diet until actually about five years
Speaker 2: ago when people got interested in it because it suppresses appetite,
Speaker 2: so it became a sort of thing for reducing appetite,
Speaker 2: and it took off in a massive way and everyone
Speaker 2: started talking about the keto diet. Now I've always spent
Speaker 2: a little bit, you know, ambivalent about it. Can you
Speaker 2: stick to it? And also, in order to cut out
Speaker 2: the carbs, you have to eat a lot of fat, and.
Speaker 1: Which is a little bit scary for some, especially those
Speaker 1: who have cholesterol issues.
Speaker 2: Absolutely, so I wondered whether it was possible to do
Speaker 2: a healthier version of the keto diet and combine it
Speaker 2: with my Fast eight hundred approach, which is one where
Speaker 2: you go low calorie. And so that was how the
Speaker 2: Fast hundred Kito was born. And the idea is that
Speaker 2: you're cutting down to about nine hundred, eight hundred, nine
Speaker 2: hundred thousand carries today something like that, but it's a
Speaker 2: keito based one, so that you're really going low carb
Speaker 2: on those days. The recipes are designed to ensure you
Speaker 2: go into ketosis fast, and that's useful because you don't
Speaker 2: have a sort of long transition period. But it also
Speaker 2: means that because you're in a lower carriy diet, you
Speaker 2: don't have to eat as much fat, So the fat
Speaker 2: consumption is actually quite modest, the carb consumption is low,
Speaker 2: and the protein consumption you have to keep up because,
Speaker 2: as I explore in the book, protein is probably one of, well,
Speaker 2: in many ways, the most essential macro nutrient. We argue
Speaker 2: about the carbs to fat ratio, but actually the thing
Speaker 2: which drivestite in the end seems to be protein, and
Speaker 2: you need to be around twenty percent. Therese are lots
Speaker 2: of numbers I'm throwing out.
Speaker 1: At the moment, but now, but I think that I mean,
Speaker 1: most people you know understand how CATO works. Actually you
Speaker 1: call out protein. I feel like it's protein's moment in
Speaker 1: the sun at the moment. Why do you call it
Speaker 1: out as particularly being important and also for people who
Speaker 1: want to follow your approach, but also for people generally
Speaker 1: who are perhaps listening, you know, to your advice.
Speaker 2: Sure, because there's some research by a doctor called Professor
Speaker 2: Steve Simpson who's based actually in Sydney, and he and
Speaker 2: his colleagues have recently demonstrated through extensive animal research but
Speaker 2: also human research that if you drop the protein content
Speaker 2: of your diet down, in fact, you drop it down
Speaker 2: to levels which are the recommended levels, then you're going
Speaker 2: to get hungry and you're going to overeat. He did
Speaker 2: a kind of experiment where he got lots of people
Speaker 2: into a sort of hotel space and there and said.
Speaker 1: Them, gosh, I don't know about that experiment. I don't
Speaker 1: think i'd like to be in there with all these
Speaker 1: hungry people.
Speaker 2: Yeah, this was done before COVID obviously placed. And what
Speaker 2: he did is he fed them different amounts of He
Speaker 2: gave them meals. He didn't tell them, but essentially they
Speaker 2: had different amounts of protein in them, and the people
Speaker 2: who were eating less than fifteen percent, they ate significantly more,
Speaker 2: particularly of snacks in the two weeks they were in
Speaker 2: this space. That if you aren't getting a protein then
Speaker 2: that really drives hunger. And so there's quite a big
Speaker 2: section in the book about protein, what sort of protein,
Speaker 2: why you need protein, and some of the studies that
Speaker 2: have been done. It seems to be particularly important when
Speaker 2: you get older. So when you are beyond the age
Speaker 2: of sixty sixty five, that's when you really need to
Speaker 2: up your protein and pregnant women as well seem to
Speaker 2: need higher amounts protein, and so that's kind of one
Speaker 2: of the elements of the book, I mean really about
Speaker 2: it's about Quito, but it's about other things around nutrition
Speaker 2: that I've discovered over the last few years and lots
Speaker 2: of exciting research. And as you say, protein is having
Speaker 2: its moment in the sun, isn't it so? But this
Speaker 2: is if you like the science behind it.
Speaker 1: No, it is a fascinating book with the loads of
Speaker 1: your insights and science. But one thing I did love
Speaker 1: is in the book, you did a little study on
Speaker 1: your wife where you watched her. What are some health
Speaker 1: tips that you learned while watching her closely?
Speaker 2: Yeah, So Claire is slim and has always been slim.
Speaker 2: I mean I met her at medical school in nineteen eighty,
Speaker 2: so that is forty one and a bit years now,
Speaker 2: and she's pretty much the same size and shape she
Speaker 2: was then. So I was curious because over that period
Speaker 2: I the forty he wasn't here. I put on quite
Speaker 2: a lot of weight and then I had to lose
Speaker 2: some of it because of you know, type two diabetes,
Speaker 2: which I developed. So I looked at Claire and I
Speaker 2: kind of wonder what she do because she doesn't consciously
Speaker 2: can control her weight, but instead she loves the sort
Speaker 2: of Mediterranean style food. She loves food. She really loves food,
Speaker 2: so it's not that she's denying herself. And all the
Speaker 2: recipes are based on her. So what she does is
Speaker 2: she just stops eating when she's full. She's one of
Speaker 2: those sort of classic you know, she doesn't feel the
Speaker 2: compulsion to eat everything on her plate. She has a
Speaker 2: savory tooth, run the sweet tooth, so she really doesn't
Speaker 2: eat sugary things. Occasionally she does, but she doesn't, you know,
Speaker 2: she doesn't feel like compulsion like I do. That once
Speaker 2: you've started to buy a chocolate, you got to finish it.
Speaker 2: And she eats lots of sort of veggies. She loves
Speaker 2: veggies and piles them onto her plate with enormous enthusiasm
Speaker 2: in a way that I try to copy.
Speaker 1: Actually, the one thing, the other thing I loved is
Speaker 1: the fact that you said that she moves all the time.
Speaker 1: She's always busy, never stands still. And I think this,
Speaker 1: you know, I think, as you know a mother who
Speaker 1: has many kids a few kids as well, I kind
Speaker 1: of relate to that absolutely.
Speaker 2: So she's constantly on the booth and she loves being
Speaker 2: active and really doesn't it down very long. I mean,
Speaker 2: we have four kids who all left home. One of them,
Speaker 2: Jack is the doctor in Melbourne there, but certainly when
Speaker 2: we had young kids she was on the go all
Speaker 2: the time, plus being a GP and now you know,
Speaker 2: writing recipes and she also writes a column for the
Speaker 2: Daily Mail, so all of this keeps her prettective as
Speaker 2: you can.
Speaker 1: I mentioned, yeah, doctor Michael mos the congratulations on your
Speaker 1: book again and thanks for coming on Healthy.
Speaker 2: Is Pleasure.
Speaker 1: Once again. Our thoughts are with Michael's wife, Claire and
Speaker 1: his family at this hard time. If you do want
Speaker 1: to hear more from him, you can type in doctor
Speaker 1: Michael Mosley where if you get your podcast, and there
Speaker 1: are plenty more healthy Ish and extra Healthish episodes that
Speaker 1: will pop up. I will also leave a link to
Speaker 1: them in the show notes. Anything else, head to body
Speaker 1: andsoul dot com dot you follow us on socials, grab
Speaker 1: our print edition which is out in your local Sunday paper,
Speaker 1: and until tomorrow, stay healthy Ish