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Speaker 1: This is jem Nayson.

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Speaker 2: We Jonesy, our next guest, has changed what we think

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Speaker 2: about health and dieting by making himself the guinea pig.

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Speaker 2: He introduced the idea of intermittent fasting with a five

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Speaker 2: to two diet than the Fast eight hundred.

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Speaker 1: He's got a new book now called Just One.

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Speaker 2: Thing that investigates ways that we can improve our overall

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Speaker 2: health and the timing couldn't be better with Christmas and

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Speaker 2: over indulging around the corner.

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Speaker 1: Doctor Michael Mosley, Hello.

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Speaker 3: Hello to you, good morning. Hey.

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Speaker 2: In light of this book, are there some things that

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Speaker 2: we would be surprised that are good for us that

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Speaker 2: we don't think are sure?

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Speaker 4: Because the idea of the book Just One Thing actually

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Speaker 4: emerged from a very popular podcast series I do, and

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Speaker 4: each of those is fifteen minutes and I explore one

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Speaker 4: thing you can try and then give it a go

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Speaker 4: myself and talk to leading scientists about it. So some

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Speaker 4: of the things are more hardy than others. For example,

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Speaker 4: have you a cold share in the morning?

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Speaker 3: Now? I do that on regular basis.

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Speaker 4: Get in their warm shirt, turn it cold, stay long

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Speaker 4: enough to sing a couple of verses of some song.

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Speaker 4: Because I sing very loudly as well, because singing is

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Speaker 4: really good for you along with the cold water and

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Speaker 4: makes my wife Claire flee the room, but she doesn't

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Speaker 4: enjoy my singing. But that way I get to just

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Speaker 4: one thing's in one go. And we know that with

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Speaker 4: cold water, cold chars benefits for your brain, wakes you up,

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Speaker 4: also good for the immune system. Singing similarly also good

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Speaker 4: for the immune system and other things. So that gets

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Speaker 4: me going. Firstly in the morning, who.

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Speaker 5: I would stop the urges as well, say, your wife

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Speaker 5: would be happy.

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Speaker 4: I think I've warmed up even.

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Speaker 3: Now.

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Speaker 1: Apparently coffee is not that bad for us.

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Speaker 3: Absolutely no. Turns out coffee is very good for you.

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Speaker 4: And that's another just one thing, having a couple of

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Speaker 4: cups of coffee in the morning. Interestingly, you know a

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Speaker 4: lot of people basically roll out of bed and then

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Speaker 4: they not back the coffee. But what my expert said

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Speaker 4: was it's better to leave it for about forty five

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Speaker 4: minutes an hour or something like that, because what happens

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Speaker 4: when you get out of bed is your stress woman

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Speaker 4: cordsol is rising. That's giving you a bit of a

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Speaker 4: sort of boost get out of bed, and if you

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Speaker 4: whack coffee. On top of that, it just makes you

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Speaker 4: more anxious. But if you wait for about an hour,

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Speaker 4: your Cordson levels have started to fall, and then what

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Speaker 4: you do is you hit it with some caffeine that

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Speaker 4: will perk you up. But as you said, lots of

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Speaker 4: research showing two to three cups of coffee a day

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Speaker 4: seems to be really good for the heart, increases longevity,

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Speaker 4: good for the brain as well. So I'm a big

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Speaker 4: fan of it. Think of it as a vegetable, a

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Speaker 4: brown colored vegetable in a cup.

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Speaker 1: That's pretty good.

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Speaker 3: And what about bread? For me?

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Speaker 5: If I eat bread, I can just look at bread

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Speaker 5: and I just put on white so lightly. I've just

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Speaker 5: stopped eating bread and instantly the white falls off me.

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Speaker 3: Absolutely. Unfortunately, some people are super sensitive to cut. I'm

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Speaker 3: one of them.

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Speaker 4: I'm like you, if there's bread in the house, firstly,

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Speaker 4: I will eat it all and not just kind of

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Speaker 4: you know, one slim slide, but pretty.

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Speaker 3: Much half the loaf.

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Speaker 4: And as soon as I do, it's not great from

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Speaker 4: my blood sugars and I put on weight, so I

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Speaker 4: try to avoid if. Unfortunately, my wife loves bread, so

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Speaker 4: we do so it's not that is not one of

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Speaker 4: the just one things I have to say, eating bread,

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Speaker 4: but eating dark chocolate is you'll be pleased to hear

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Speaker 4: because it turns out the dark chocolate is packed with

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Speaker 4: the substance called flabinoles. And I didn't know, but cocoa

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Speaker 4: is thirty percent fiber, So you get a good old

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Speaker 4: dose of fiber along with the dark chocolate, and the

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Speaker 4: flabonoles in turn kind of feed the good bactor in

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Speaker 4: your gut, and that helps bring down your blood pressure

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Speaker 4: and improve all.

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Speaker 3: Sorts of things.

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Speaker 4: So I have a good section on dark chocolate and

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Speaker 4: the benefits of that, and particularly if you kind of,

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Speaker 4: you know, substitute your normal milky stuff for a square

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Speaker 4: or two of the dark stuff, then that's going to

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Speaker 4: do you good. So all the things in this book

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Speaker 4: are designed to be simple to do, but you need

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Speaker 4: to keep on doing them for a while. Ideally, you know,

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Speaker 4: if you can do them for a month, there's a

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Speaker 4: good chance they'll stick. And if you can link them

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Speaker 4: to something else, that's also a really good way of

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Speaker 4: in graining your habit. So, for example, when I get

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Speaker 4: out of bed, I do press ups in the squads,

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Speaker 4: and that's because I have to get out of bed

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Speaker 4: in the morning, so I kind of link it to that,

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Speaker 4: so I know that if I don't do it first

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Speaker 4: in the morning, I'm never going to do it. And incidentally,

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Speaker 4: the press up with the squat pretty well the best

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Speaker 4: exercise you can do, because the squad works the biggest

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Speaker 4: muscles in your body vers in your butt, and the

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Speaker 4: press up works the top you know, your chest and

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Speaker 4: things like that, good for your spine. And interestingly, both

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Speaker 4: these exercises are also really good for the brain because

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Speaker 4: again I look into the science of that, and one

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Speaker 4: of the things that happens when you do that is

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Speaker 4: you get a big surge of oxygen for brein and

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Speaker 4: this is a good thing.

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Speaker 5: You're busy in them morning, you must be buggered by

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Speaker 5: the time.

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Speaker 1: You get the old showers.

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Speaker 5: Drink chocolate in the shower. Well talked about Michael Wesley.

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Speaker 5: It's always great to talk to you. Just one thing.

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Speaker 5: It's out now in all good bookstores and online.

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Speaker 3: Thank you for us brilliantly. Yeah,