WEBVTT - Optimising efficiency through health and wellness 0:00:04.409 --> 0:00:08.649 Welcome to today's executive insights by media Corp webinar, optimizing 0:00:08.659 --> 0:00:12.238 efficiency through health and wellness. We always need to learn 0:00:12.250 --> 0:00:14.350 a little something about that. My name is Sonia from 0:00:14.359 --> 0:00:17.229 987 and I'll be your moderator for today. Now, in 0:00:17.239 --> 0:00:21.139 this session, we'll be discussing striking a harmonious balance between 0:00:21.149 --> 0:00:25.440 career pursuits and personal well being in today's fast paced world. 0:00:25.469 --> 0:00:28.040 I myself am still trying to strike that balance and 0:00:28.049 --> 0:00:30.739 look for the answers. And we're also exploring ways to 0:00:30.750 --> 0:00:32.500 enhance your physical and 0:00:32.859 --> 0:00:36.949 resilience as we delve into nutrition, medicine, fitness. I mean, 0:00:36.958 --> 0:00:39.519 they're all intertwined and we all could use a little 0:00:39.528 --> 0:00:41.929 bit more education when it comes to that. So here 0:00:41.938 --> 0:00:44.238 we go with our speakers here. Today, we're very, very 0:00:44.249 --> 0:00:46.758 honored to have them take time out of their busy 0:00:46.769 --> 0:00:50.888 schedules to join us. Please. Welcome first Dr C Hui, 0:00:50.898 --> 0:00:55.789 senior consultant, medical oncology at Parkway Cancer Center. Now, doctor 0:00:55.798 --> 0:00:59.449 C was a medical oncology consultant at the National Cancer 0:00:59.458 --> 0:01:00.929 Center and KK Women 0:01:01.180 --> 0:01:04.680 and Children's Hospital. So specializing in the adult breast and 0:01:04.690 --> 0:01:09.190 gynecologic cancers as well before pursuing internal medicine training at 0:01:09.199 --> 0:01:13.260 Singapore General Hospital. Now, currently, she is a member of 0:01:13.269 --> 0:01:20.260 multiple very very prestigious societies, International Gynecologic Cancer Society, American 0:01:20.269 --> 0:01:23.899 Society of Clinical Oncology and many more. So let's say 0:01:23.910 --> 0:01:29.169 hello to Dr C. Good morning, everybody up next, we 0:01:29.180 --> 0:01:29.330 have 0:01:29.449 --> 0:01:33.809 physician Eric Tan T MC expert at Yu Yan Sang Singapore. 0:01:33.879 --> 0:01:37.209 I've always been very curious about traditional medicine as well. 0:01:37.220 --> 0:01:39.110 So a very good chance for us to ask many 0:01:39.120 --> 0:01:43.269 questions here. Physician Eric graduated from Beijing University of Chinese 0:01:43.279 --> 0:01:46.929 Medicine with a degree in medicine. And he furthered his 0:01:46.940 --> 0:01:50.309 academic journey by earning a degree in biomedical science and 0:01:50.319 --> 0:01:55.169 traditional Chinese medicine from Nanyang Technological University as well. So 0:01:55.180 --> 0:01:57.709 let's say hi to physician Eric. Hi. 0:01:58.269 --> 0:02:01.519 Hi, son. Hi, everyone. Hi morning. 0:02:01.529 --> 0:02:02.220 How are you today? 0:02:02.230 --> 0:02:05.879 Morning? Yes, I'm, I'm good. I'm so excited for today. 0:02:05.910 --> 0:02:08.448 Fantastic, because I think we got tons of questions right 0:02:08.460 --> 0:02:10.279 for you as well. So I hope you're ready for 0:02:10.288 --> 0:02:10.529 that 0:02:11.729 --> 0:02:16.279 last. But not least we have Tian Raif celebrity fitness trainer. 0:02:16.330 --> 0:02:19.448 She's a renowned figure here in Singapore and girl, I 0:02:19.460 --> 0:02:22.579 have to say she is so so so fit. I'm 0:02:22.589 --> 0:02:24.889 always so inspired by her. She's excelled as a top 0:02:24.899 --> 0:02:28.770 celebrity fitness trainer, singer songwriter. And also she's popular on 0:02:28.779 --> 0:02:32.198 social media too. And youtube, she specializes in women's weight 0:02:32.210 --> 0:02:35.110 loss and strength training while also positively 0:02:35.354 --> 0:02:39.085 impacting diverse individuals on their journey to a healthier lifestyle. 0:02:39.133 --> 0:02:42.225 She was formerly a bodybuilder and a top five finalists 0:02:42.235 --> 0:02:45.315 in the Miss Universe Singapore competition too. But she's really 0:02:45.324 --> 0:02:49.494 shifted her focus to championing the importance of exercise for 0:02:49.505 --> 0:02:53.445 mental health too. And she's coc created something called No Sweats. 0:02:53.464 --> 0:02:56.145 It's a groundbreaking personal training app which I'm sure she'll 0:02:56.154 --> 0:02:59.735 tell you more about in just a little while. So, hello, Tian. Welcome. 0:03:00.008 --> 0:03:03.130 Wow, that was such a kind introduction. Thank you so 0:03:03.139 --> 0:03:06.470 much for that. Good morning. Everybody. You look fresh as 0:03:06.479 --> 0:03:09.110 always did you already put a workout in before you 0:03:09.119 --> 0:03:13.589 joined us this morning? Um Maybe I might have. OK, 0:03:13.600 --> 0:03:14.538 I'm sure she did. 0:03:14.788 --> 0:03:18.250 Uh welcome to our three wonderful panelists for joining us 0:03:18.258 --> 0:03:21.690 today for taking the time out to really have this discussion. Now, 0:03:21.699 --> 0:03:24.210 there's some fascinating studies going around. I'm sure you read 0:03:24.220 --> 0:03:26.869 a lot of uh articles and a lot of information 0:03:26.880 --> 0:03:29.839 out there so much available out there right now. Now, 0:03:29.850 --> 0:03:34.179 in this fascinating healthcare study, recently, it uncovers attitude shifts 0:03:34.190 --> 0:03:38.889 post pandemic. So out of the 1100 Singapore respondents and 0:03:38.899 --> 0:03:42.520 it's a total of like 9000 worldwide, 88% of 0:03:42.720 --> 0:03:46.779 Singaporeans are reassessing their lives. So this is higher than 0:03:46.789 --> 0:03:51.380 the global average of 79%. Now, material possessions are no 0:03:51.389 --> 0:03:54.179 longer the be all and end all. Now, we are 0:03:54.190 --> 0:03:57.960 actually actively thinking about non materialistic aspects, you know, things 0:03:57.970 --> 0:04:02.479 like time spent with family and friends, physical emotional resilience 0:04:02.490 --> 0:04:04.869 and I think all of which were also born from 0:04:05.000 --> 0:04:07.410 the pandemic in some way, you know, we had to adapt, 0:04:07.429 --> 0:04:10.529 we had to acclimatize and learn a lot about ourselves too. 0:04:11.029 --> 0:04:15.210 Now, 31% of Singapore respondents are also considering more natural 0:04:15.220 --> 0:04:18.529 approaches to diet to well being. And I'm sure this 0:04:18.540 --> 0:04:21.119 is music to a lot of professionals ears because we've 0:04:21.130 --> 0:04:24.250 been trying to encourage healthier lifestyles to a lot of people. Right. 0:04:24.579 --> 0:04:29.308 However, on the other end, 41% are more worried about illness, 0:04:29.320 --> 0:04:32.719 about falling sick. This is the second highest population in 0:04:32.730 --> 0:04:35.920 the survey just behind Hong Kong. So I think it's 0:04:35.928 --> 0:04:38.959 very obvious that we are reassessing our priorities and how 0:04:38.970 --> 0:04:41.609 everything has affected us and influence our choices 0:04:41.850 --> 0:04:43.779 in our lives too. Right? So we're going to address 0:04:43.790 --> 0:04:47.010 this with our speakers. But before anything else, let's get 0:04:47.019 --> 0:04:50.070 into a poll first. Now let's get to that slide, 0:04:50.269 --> 0:04:52.420 the first poll in question for you here today, which 0:04:52.428 --> 0:04:54.910 we would love for you to answer so we can 0:04:54.920 --> 0:04:57.919 get a better sense of our listeners and our viewers 0:04:57.928 --> 0:05:03.100 here today is your work desk bound. So the definition 0:05:03.109 --> 0:05:05.118 of it is, do you spend at least 6 to 0:05:05.130 --> 0:05:08.690 8 hours sitting down daily? All right, we have, we 0:05:08.700 --> 0:05:10.539 have the results is your work desk bound. 0:05:11.649 --> 0:05:16.750 86% of you said yes. Wow. Only 14% of you 0:05:16.769 --> 0:05:19.709 are saying no at this point. Ok. Um I'm part 0:05:19.720 --> 0:05:22.230 of the 14%. So even though I am in the 0:05:22.238 --> 0:05:24.140 studio early in the morning, 6 to 10 a.m. please 0:05:24.149 --> 0:05:26.070 tune in by the way, on 987. I drive you 0:05:26.079 --> 0:05:29.019 to work, ah, shameless plug. Here. I sit down for 0:05:29.029 --> 0:05:30.989 maybe like, 34 hours. But the rest of my day 0:05:31.000 --> 0:05:34.169 I'm spending walking around doing shoots, you know, I'm quite 0:05:34.178 --> 0:05:35.790 active and on my feet most of the time. So 0:05:35.799 --> 0:05:36.950 I'm not really des bound, 0:05:37.200 --> 0:05:39.220 but 6 to 8 hours is very common. A lot 0:05:39.230 --> 0:05:42.019 of my friends, my peers, you know, um, maybe even 0:05:42.029 --> 0:05:44.859 your family members, your parents uh will be doing that 0:05:44.869 --> 0:05:47.109 as well. So we're going to dive straight into it uh, 0:05:47.119 --> 0:05:49.940 with the next question too, to get a better sense. 0:05:49.950 --> 0:05:52.920 What topics are you most interested to talk about and 0:05:52.928 --> 0:05:56.359 find out more about today. Here are your options, food 0:05:56.369 --> 0:06:00.459 and nutrition, physical fitness, TCM or holistic medicine, 0:06:00.880 --> 0:06:05.790 mental wellness and resilience. Here are your four choices you 0:06:06.010 --> 0:06:08.940 are able to select. Now, let's see what the results 0:06:08.950 --> 0:06:11.359 are in just a moment. I love these polls. Ok. 0:06:11.369 --> 0:06:14.070 Here we go. Quite even I must say, um, food 0:06:14.079 --> 0:06:16.988 and nutrition in and I would say mental wellness and 0:06:17.000 --> 0:06:20.649 resilience kind of almost tight at this point. Physical fitness 0:06:20.660 --> 0:06:23.700 as well. Um, TCM and holistic medicine. I would say 0:06:24.279 --> 0:06:27.428 everything is quite evenly spread. Um, food and nutrition and 0:06:27.440 --> 0:06:30.618 mental wellness and resilience are at the top of the 0:06:30.630 --> 0:06:35.649 list right now. Ok. Let's start with doctor C. Welcome back. Yes. Yes. Ok. 0:06:35.660 --> 0:06:37.979 So let's start with you now. What is the role 0:06:37.988 --> 0:06:41.940 of nutrition? Not just in health but also in mental 0:06:41.950 --> 0:06:43.380 well being at this point, 0:06:44.070 --> 0:06:46.589 you know, I think we, we, you know, as, as Singaporeans, 0:06:46.600 --> 0:06:48.769 we're all foodies, but it is very clear that we 0:06:48.779 --> 0:06:52.290 need food to grow and, and to be well, um 0:06:52.299 --> 0:06:54.328 you know, as we all know that the food is 0:06:54.339 --> 0:06:58.279 always divided into the three macros and all the micros, 0:06:58.290 --> 0:07:01.510 it's probably more important, but the micros, it's easy to 0:07:01.519 --> 0:07:04.250 get carbohydrate to get fat, to get protein. 0:07:04.459 --> 0:07:06.649 But what is it in our food that really makes 0:07:06.660 --> 0:07:10.279 us healthy? It is really the micronutrients. If we have 0:07:10.290 --> 0:07:12.670 too much sugar, it is, it is well known to 0:07:12.679 --> 0:07:15.799 play around with our mental well being, it can cause 0:07:15.809 --> 0:07:18.140 a mess up in the the hormones in the brain 0:07:18.149 --> 0:07:20.600 and that can, can kind of cause us to have 0:07:20.609 --> 0:07:24.790 a severe hyperglycemia and hypo which can create depression. 0:07:25.049 --> 0:07:28.559 And of course, all this doesn't help us to, to distress. 0:07:28.570 --> 0:07:31.489 And therefore, you know, I'm a medical oncologist, so distress 0:07:31.500 --> 0:07:34.750 and therefore reduce the risk of cancer. So in a way, 0:07:34.760 --> 0:07:39.250 too much sugar will lead to the risk of increasing cancers. 0:07:39.260 --> 0:07:42.290 Um too much fat fatty food can also lead to 0:07:42.299 --> 0:07:45.380 the increased risk of cancer. And with all that, of course, 0:07:45.390 --> 0:07:48.269 that reduces mental well being. So food is very linked 0:07:48.279 --> 0:07:49.429 to mental well being. 0:07:50.000 --> 0:07:52.489 So, I mean, I know you're a medical professional and 0:07:52.500 --> 0:07:54.730 there was a lot of big words that you also 0:07:54.739 --> 0:07:57.640 used early on can I just um simplify a little 0:07:57.649 --> 0:08:00.350 bit perhaps. Do you have any suggestions? Like, what are 0:08:00.359 --> 0:08:03.730 some foods that are good to encourage that kind of, 0:08:03.739 --> 0:08:06.279 you know, better balance in our, in our mental state 0:08:06.290 --> 0:08:08.940 and well being, I think if there's one thing that 0:08:08.950 --> 0:08:11.339 we have to focus on and that will be protein, 0:08:12.029 --> 0:08:15.649 protein is number one fat is number two and carbohydrate 0:08:15.660 --> 0:08:17.970 is number three. Interestingly, 0:08:19.880 --> 0:08:23.350 we have a lot of vitamins that and minerals that 0:08:23.359 --> 0:08:26.209 require fatty acids to be absorbed in our body. So 0:08:26.220 --> 0:08:29.619 if we don't have enough fat in our diet, we 0:08:29.630 --> 0:08:32.228 won't be able to absorb those. And of course, protein 0:08:32.239 --> 0:08:34.690 is the building block of a body. If we don't 0:08:34.700 --> 0:08:37.439 have enough of that, then definitely we can become malnutrition 0:08:37.450 --> 0:08:41.460 or relatively malnutrition. Nothing to do with how much we weigh. 0:08:41.469 --> 0:08:44.090 We can be big. We can be heavy but very 0:08:44.099 --> 0:08:47.599 malnutrition because of sarcopenia or the loss of muscle mass. 0:08:48.349 --> 0:08:50.219 That's a, that's a very good point. But when you 0:08:50.229 --> 0:08:52.869 say fat, do you mean good fat, like avocados and stuff? 0:08:52.880 --> 0:08:56.289 That's a good one, right? Please say avocados. Yes. Yes. 0:08:56.299 --> 0:08:59.789 I mean it's essential fat, basically mono unsaturated fat, poly, 0:08:59.799 --> 0:09:03.069 unsaturated fat, learning a lot already. And it's only been 0:09:03.080 --> 0:09:05.340 a few minutes into the webinar. Ok. There are a 0:09:05.349 --> 0:09:09.140 lot of myths and misconceptions sometimes surrounding nutrition. And you know, 0:09:09.150 --> 0:09:13.200 now with our easy access online, there's so much information 0:09:13.210 --> 0:09:15.669 out there, there's tiktok, there's Instagram there's whatever it is 0:09:15.679 --> 0:09:17.319 that you read out there, that could be fake news 0:09:17.330 --> 0:09:17.780 as well. 0:09:18.140 --> 0:09:21.609 What is one myth or misconception that you keep hearing 0:09:21.729 --> 0:09:24.400 from your patients? I know doctors probably have a lot 0:09:24.409 --> 0:09:27.039 that they hear. What is one that you recall off 0:09:27.049 --> 0:09:30.880 the top of your head? Actually, there's only two primarily. 0:09:30.890 --> 0:09:34.390 Number one, eating meat is bad and number two eating 0:09:34.400 --> 0:09:35.570 fruits are good. 0:09:36.349 --> 0:09:40.169 So this is the myth. I, I like to, to, 0:09:40.179 --> 0:09:42.750 to have it on record that too much fruits is 0:09:42.760 --> 0:09:46.510 bad and too little meat is bad. So is everything 0:09:46.520 --> 0:09:50.479 is about in moderation between meat and fruit. I'd rather 0:09:50.489 --> 0:09:54.409 my patients eat meat than to eat fruit because they 0:09:54.419 --> 0:09:58.010 can overeat fruit and never overeat meat. 0:09:59.090 --> 0:10:03.400 Interesting. I'm taking notes right now, like I'm taking notes, 0:10:03.599 --> 0:10:05.979 but there are some things that we hear as well. 0:10:05.989 --> 0:10:08.780 Um And I know this might sound a little crazy 0:10:08.789 --> 0:10:11.159 but uh I've heard things like, oh, you can burn 0:10:11.169 --> 0:10:15.150 fat from like eating grapefruit or a cabbage soup diet. 0:10:15.159 --> 0:10:16.950 You know, that kind of stuff. Like, what's all that about? 0:10:16.960 --> 0:10:19.299 Have you heard of these, by the way? Yes, of course. 0:10:19.309 --> 0:10:21.890 I mean, with all I have personally tried the cabbage 0:10:21.900 --> 0:10:22.340 food diet 0:10:22.434 --> 0:10:25.074 and the great food diet myself. But as far as 0:10:25.085 --> 0:10:28.614 we're concerned, as long as we are fueling our body 0:10:28.625 --> 0:10:31.434 with external sources of food, we will probably never really 0:10:31.445 --> 0:10:34.005 burn fat. We can only burn fat when we have 0:10:34.015 --> 0:10:37.244 exhausted the food that we've eaten in our stomach, the 0:10:37.255 --> 0:10:41.005 glycogen in our liver before we start to burn fat 0:10:41.015 --> 0:10:43.613 in our body. So we, we, there isn't any really 0:10:43.625 --> 0:10:46.924 any food that helps to burn fat. Um, 0:10:47.380 --> 0:10:50.669 but there are foods which can help us to tap 0:10:50.679 --> 0:10:54.859 into the, the stored glycogen in our liver and our muscles, 0:10:54.869 --> 0:10:56.829 we use it up and then we can begin to 0:10:56.840 --> 0:10:58.010 burn the fat in our body. 0:10:58.520 --> 0:11:01.309 So if I end up taking a lot of simple sugars, 0:11:01.320 --> 0:11:03.010 then I never reached the fat in my body to 0:11:03.020 --> 0:11:05.599 burn it. But if I have relatively little sugar and 0:11:05.609 --> 0:11:08.349 I need to tap into my body's reserves, then we 0:11:08.359 --> 0:11:10.650 begin to burn fat. So that's the myth that most 0:11:10.659 --> 0:11:14.150 people have. OK. Yeah, that's a very good perception but 0:11:14.159 --> 0:11:16.109 just to clear the air as well, when you say 0:11:16.119 --> 0:11:18.599 protein is good, you know, meat is good, not like 0:11:18.609 --> 0:11:20.440 a five w you all the time, right? It's got 0:11:20.450 --> 0:11:24.449 to be something, something more more healthier, right? That's what you, 0:11:24.549 --> 0:11:28.020 well, actually beef is probably the best animal protein one 0:11:28.030 --> 0:11:30.689 can afford on earth. So if I can eat like 0:11:30.700 --> 0:11:33.330 50 g of wagyu beef every single day and keep 0:11:33.340 --> 0:11:36.929 it to 50 g, that's actually a super source of protein. Wow. 0:11:36.940 --> 0:11:38.469 But I think the problem is we can't keep the 0:11:38.479 --> 0:11:42.679 50 g. So we start, we start the Yeah, the similarly, 0:11:42.690 --> 0:11:46.030 we also cannot keep to say two fruits a day. 0:11:46.039 --> 0:11:48.319 Or two servings of fruits a day. I always tell 0:11:48.330 --> 0:11:50.299 my patients if I were to present them with a 0:11:50.309 --> 0:11:50.468 plan 0:11:50.859 --> 0:11:54.020 of drumsticks, chicken wings, they will look at it and 0:11:54.030 --> 0:11:55.869 go that's too much. But if I present them with 0:11:55.880 --> 0:11:59.200 a whole platter of fruit, um three times a day, 0:11:59.210 --> 0:12:01.179 they will say, oh, that's really lovely. If the doctor 0:12:01.190 --> 0:12:02.650 say I can eat it, I'll eat it and they 0:12:02.659 --> 0:12:05.510 will eat it. But that's almost equivalent to 200 g 0:12:05.520 --> 0:12:07.900 of sugar if they were to eat three platters of 0:12:07.909 --> 0:12:11.179 fruit a day. So everything is in moderation. The important 0:12:11.190 --> 0:12:13.848 thing is to equip ourselves with knowing how much is 0:12:13.859 --> 0:12:16.469 too much and how much is enough. 0:12:17.109 --> 0:12:19.409 Yeah. No, that's a good point because what we might 0:12:19.419 --> 0:12:21.829 be doing like what we think is right, could be 0:12:21.840 --> 0:12:26.359 damaging our, our health instead. Yeah. Well, I will get 0:12:26.369 --> 0:12:28.200 our Tian and Eric to jump in in just a 0:12:28.210 --> 0:12:30.929 little while. One more question for you. Doctor C before I, 0:12:30.940 --> 0:12:34.659 I move on intermittent fasting. I've heard so much about this. 0:12:34.669 --> 0:12:36.880 You know, so many of my friends have tried it. 0:12:37.130 --> 0:12:40.109 Um Some people swear by it, it's supposedly good for 0:12:40.119 --> 0:12:43.598 metabolism to lose weight faster, to get your everything back 0:12:43.609 --> 0:12:46.210 in check. It is true or false. I must know. 0:12:46.700 --> 0:12:49.319 Yes, it is true. There are multiple studies that show 0:12:49.330 --> 0:12:52.650 that fasting is good for the body for longevity. Um 0:12:52.659 --> 0:12:56.839 Essentially it's caloric restriction. It doesn't really matter how long, 0:12:56.849 --> 0:13:00.270 a person intermittently fast to some people, 12 hours of 0:13:00.280 --> 0:13:03.400 not eating is already fasting to some people. 24 hours 0:13:03.409 --> 0:13:07.510 of fasting is what they do normally. So intermittent fasting 0:13:07.520 --> 0:13:09.079 just means that this person 0:13:09.419 --> 0:13:12.270 omits one meal when the body is still digesting the 0:13:12.280 --> 0:13:14.960 previous meal and that they let the body have some 0:13:14.969 --> 0:13:17.840 chance to digest and to utilize whatever they've eaten in 0:13:17.849 --> 0:13:22.179 the previous meal. So that will ultimately hopefully lead to 0:13:22.190 --> 0:13:26.099 a caloric restriction, which will slow down the metabolism and 0:13:26.109 --> 0:13:30.949 therefore reduce the risk of cardiovascular and health cardiovascular diseases 0:13:30.960 --> 0:13:33.839 as well as prevent cancer. But the key here is 0:13:33.849 --> 0:13:35.130 caloric restriction. 0:13:35.809 --> 0:13:38.789 Um ok. So what you're saying is also you have 0:13:38.799 --> 0:13:42.429 to be very well read and well informed before you 0:13:42.440 --> 0:13:44.219 make any sort of decision to do any form of 0:13:44.229 --> 0:13:49.429 intermittent fasting, follow your friends. Yeah, there's no point in fasting, 0:13:49.440 --> 0:13:52.150 fasting for say 20 hours and then go out and 0:13:52.159 --> 0:13:54.869 eat 4000 calories worth of food. It isn't going to 0:13:54.880 --> 0:13:57.460 help at all. I'm not gonna lie. If I am 0:13:57.469 --> 0:14:00.049 not eating for 24 hours, I'm definitely gonna eat like 0:14:00.059 --> 0:14:01.669 two pair of Hokkien me, you know what I mean? 0:14:01.679 --> 0:14:01.869 So 0:14:01.945 --> 0:14:04.843 that's just, that's in the assumption you can, you can 0:14:04.854 --> 0:14:06.843 actually accept that your body can accept it most of 0:14:06.854 --> 0:14:09.674 the time. You can't, you will feel very sick after that. 0:14:09.684 --> 0:14:12.364 That is very true. Thank you so much, Doctor C 0:14:12.375 --> 0:14:15.895 for very insightful. Last couple of minutes, please stick around. Um, 0:14:16.304 --> 0:14:18.164 Tian and Eric, I just want you guys to jump 0:14:18.174 --> 0:14:21.585 in quickly as well. Um How does your diet look 0:14:21.594 --> 0:14:25.044 like after hearing everything that doctors had to say, Tian, 0:14:25.054 --> 0:14:27.184 do you kind of practice some of these things that 0:14:27.195 --> 0:14:28.044 were mentioned earlier? 0:14:28.369 --> 0:14:30.619 Well, I'm so, I think we're really blessed today to 0:14:30.630 --> 0:14:33.250 have doctor C sit in the best way. Um, really 0:14:33.260 --> 0:14:38.489 driving home the scientific perspective of these diets because intermittent 0:14:38.500 --> 0:14:42.840 fasting keto dieting, you know, it's all the rage and 0:14:42.849 --> 0:14:44.599 I think it's really important to look at the signs 0:14:44.609 --> 0:14:47.539 of it and I joking behind you. And we also 0:14:47.549 --> 0:14:51.070 find that, you know, it's also great that um people 0:14:51.099 --> 0:14:55.450 have now debunked those misconceptions about having, you know, high 0:14:55.460 --> 0:14:57.190 food diet and about, 0:14:57.270 --> 0:14:59.969 you know, having high amounts of protein or whether that's 0:14:59.979 --> 0:15:02.570 good for you. I completely agree. I'm on, I'm with 0:15:02.580 --> 0:15:05.659 her in that high amounts of proteins is so important. 0:15:05.669 --> 0:15:08.080 I think it's really essential for you to fill your 0:15:08.090 --> 0:15:10.280 body with the protein because that is the building block 0:15:10.289 --> 0:15:12.500 of muscles. And I'm going to talk a little bit 0:15:12.510 --> 0:15:15.530 about copia a little bit later, but it's so true 0:15:15.539 --> 0:15:17.450 that after the age of 30 it's a known thing 0:15:17.460 --> 0:15:21.750 that women start to lose muscle mass and the muscles 0:15:21.760 --> 0:15:24.640 start to atrophy. So what's really important is to fuel 0:15:24.650 --> 0:15:26.080 your body with that protein to 0:15:26.169 --> 0:15:29.989 make sure that we have that muscle because it's so important. 0:15:30.280 --> 0:15:33.039 And also, you know, debunking that misconception of having a 0:15:33.049 --> 0:15:36.440 high carb diet and why, you know, people are all 0:15:36.450 --> 0:15:39.859 about eating less carbs, which is really good for your 0:15:39.869 --> 0:15:43.969 body because I think having less carbs and less sugar 0:15:43.979 --> 0:15:46.609 is going to allow your body to put, to delve 0:15:46.619 --> 0:15:50.010 into those, those sugars and then delve into your fat 0:15:50.140 --> 0:15:51.989 and then use that as energy, which is actually a 0:15:52.000 --> 0:15:54.940 more efficient source of energy for your body. 0:15:55.419 --> 0:15:57.789 And I, I also believe that once you take your 0:15:57.799 --> 0:16:01.159 first bite of carb, it's like, wow, there's no turning back, 0:16:01.169 --> 0:16:03.799 you just keep going. It sparks off that something in 0:16:03.809 --> 0:16:05.900 your brain, right? I mean, I'm no, I'm no professional, 0:16:05.909 --> 0:16:08.530 but that's how I feel. Um Just a quick one. 0:16:08.539 --> 0:16:11.580 I've got a question coming in for doctor C. Um 0:16:11.590 --> 0:16:13.869 I heard that red meat is bad and white meat 0:16:13.880 --> 0:16:17.359 is good. How true is that? Doctor C directed to you? 0:16:17.859 --> 0:16:21.640 Generally speaking, red meat has more fat and more uh 0:16:21.650 --> 0:16:25.919 unsaturated fat. So generally speaking, if we say that we 0:16:25.929 --> 0:16:28.020 eat a lot of red meat, especially if it's Chargrill, 0:16:28.330 --> 0:16:31.330 then studies have shown that um anything more than 500 0:16:31.340 --> 0:16:34.820 g a week can be associated with certain cancers, such 0:16:34.830 --> 0:16:38.440 as breast cancer, uterine cancer, and colon cancer. Um But 0:16:38.450 --> 0:16:40.520 if we think about it, not many people, 0:16:40.606 --> 0:16:44.185 we're gonna eat 100 g of red meat every single day. 0:16:44.435 --> 0:16:45.995 Uh Most of the time we eat it twice a 0:16:46.005 --> 0:16:50.296 week or so. Now, white meat, which is uh breast meat, 0:16:50.306 --> 0:16:54.556 uh chicken breast meat has less um unsaturated fat. And therefore, 0:16:54.565 --> 0:16:56.945 it's supposed to be healthier from the fat point of view. 0:16:57.125 --> 0:16:59.745 But overall, there is only that amount of protein that 0:16:59.755 --> 0:17:03.226 we need, which is calculated at probably approximately a gram 0:17:03.351 --> 0:17:06.572 per kilo of body weight for any sedentary person. So, 0:17:06.582 --> 0:17:08.751 as long as we don't exceed that, a moderation of 0:17:08.761 --> 0:17:10.712 a mix between the red meat and white meat would 0:17:10.722 --> 0:17:13.732 be ok. Certainly, something that we can talk about it 0:17:13.741 --> 0:17:16.092 here on a webinar isn't going to be the same 0:17:16.102 --> 0:17:20.011 as a personalized um kind of nutritional advice that one 0:17:20.021 --> 0:17:23.202 can give for any particular person, especially if they have 0:17:23.212 --> 0:17:27.271 high cholesterol and diabetes and other issues. Well, actually, that's 0:17:27.281 --> 0:17:30.171 a very good question because for patients with high cholesterol 0:17:30.182 --> 0:17:32.612 and diabetes, this is actually a question coming from Adrian. 0:17:32.829 --> 0:17:36.760 Would beef and fruits be a no, no in the diet? 0:17:36.770 --> 0:17:39.890 What's an alternative besides, you know, exercising clean water and 0:17:39.900 --> 0:17:43.810 so on if you could answer Adrian? Yeah. So he's 0:17:43.819 --> 0:17:47.069 absolutely right. So um if, if those who knows me, 0:17:47.079 --> 0:17:49.959 all my patients know me to be very anti fruit, 0:17:50.319 --> 0:17:53.229 I tell patients um if possible never to eat any 0:17:53.239 --> 0:17:56.119 fruit because even when we say no fruits at all, 0:17:56.130 --> 0:17:58.540 you manage to squeeze some fruits in. So we say 0:17:58.550 --> 0:18:01.489 go ahead and eat fruits and vegetables. It will be 0:18:01.550 --> 0:18:05.300 nine servings of fruits and one serving of vegetables. So 0:18:05.310 --> 0:18:07.790 um if there are any fruits to be eaten, it 0:18:07.800 --> 0:18:10.790 is I just stick to the berries. The blueberries, strawberries, 0:18:10.800 --> 0:18:14.649 the blackberries, the raspberries, um the mulberries, all these are 0:18:14.660 --> 0:18:14.979 very low 0:18:15.130 --> 0:18:17.909 in sugar and it is known not to like the 0:18:17.920 --> 0:18:21.649 the the sugar of the diabetic patient that much. But again, 0:18:21.660 --> 0:18:24.270 we have to be doing in moderation no more than 0:18:24.280 --> 0:18:27.550 perhaps 100 g of all these berries added together for 0:18:27.560 --> 0:18:30.579 the whole day. But in terms of beef, again, if 0:18:30.589 --> 0:18:33.410 beef is the best source of animal protein, in order 0:18:33.420 --> 0:18:35.469 to get the same amount of protein, we would have 0:18:35.479 --> 0:18:38.050 to eat a lot of vegetables and sometimes the intestines 0:18:38.060 --> 0:18:39.670 cannot deal with so much fiber. 0:18:39.959 --> 0:18:44.459 So um in moderation control the amount of beef and 0:18:44.469 --> 0:18:47.500 control the amount of sugar in the fruits. Of course, 0:18:47.510 --> 0:18:49.680 we are not asking people to just go out and 0:18:49.689 --> 0:18:54.270 exercise and drink clean water. Even when there's prolonged fasting, 0:18:54.280 --> 0:18:57.369 we call it the fast mimicking diet where we permit 0:18:57.380 --> 0:19:01.839 a person to take approximately 300 to 400 0:19:01.965 --> 0:19:05.156 kilo calories of food in order to keep and sustain 0:19:05.166 --> 0:19:08.586 the body's normal function. So everything in moderation and know 0:19:08.595 --> 0:19:11.225 how much is little and how much is too much. 0:19:11.755 --> 0:19:13.576 Thank you so much for that doctor C and thank 0:19:13.586 --> 0:19:15.936 you for your question so far. That's exactly the way 0:19:15.946 --> 0:19:18.026 to go. If you ever have any questions at all, 0:19:18.036 --> 0:19:20.345 drop it in the chat box. We'll address them as 0:19:20.355 --> 0:19:22.946 we move along as well. Ok, so up next, we 0:19:22.955 --> 0:19:23.316 have t 0:19:23.972 --> 0:19:25.982 now earlier on you told us a little bit about, 0:19:25.991 --> 0:19:28.352 you know, an insight into your diet. And of course, 0:19:28.362 --> 0:19:31.141 everything is always very enlightening when we find out more 0:19:31.151 --> 0:19:34.462 about the nutrition from our professionals and our experts as well. 0:19:34.561 --> 0:19:37.052 So Tian over to you, now we're talking about the 0:19:37.061 --> 0:19:39.531 holistic approach to well being and I know that you 0:19:39.541 --> 0:19:42.511 really champion that you're really big on, on wellness, on 0:19:42.521 --> 0:19:45.871 mental health as well. But Tian, in your opinion, 0:19:46.280 --> 0:19:50.969 is holistic well being and wellness, something that you feel 0:19:50.979 --> 0:19:53.040 like you still have to explain to people. Like, what 0:19:53.050 --> 0:19:55.540 is that all about? Do people still ask you, how 0:19:55.550 --> 0:19:57.810 do I take care of my wellness? How do I 0:19:57.819 --> 0:19:58.420 do this? 0:19:58.790 --> 0:20:02.429 Yes. So I think for a lot of people, they 0:20:02.439 --> 0:20:04.948 come to me as a personal trainer, a lot of 0:20:04.959 --> 0:20:07.469 them are here with the intention of OK, I need 0:20:07.479 --> 0:20:11.219 to lose weight or I'm trying to lose fat and 0:20:11.229 --> 0:20:12.829