Everyone seems so focused on after a person becomes a diabetic, but do nothing to focus on the 15 years prior when it can be determined that you are on your way to becoming a Diabetic. If you wear a CGM (continuous glucose monitor) you can see huge spikes in blood sugar after a breakfast of cereal, skim milk, orange juice, one slice of toast and jam. That is a crises to the human body. The blood sugar is going so high and damaging blood vessels everywhere. There are conditions that appear that are diabetic related, years before the person is diagnosed as a diabetic. For 31 years I worked in a Renal (kidney) unit. 50% of all the patients where diabetic and 25% more had diabetic pathology from high carb diets. Yet Dieticians today are still recommending very high carb diets which will lead to diabetic pathology such as Diabetes, Cancers, and heart Disease. This results from high carb junk in prepackaged foods, bread, rice, junk food etc. Many can not stop eating it. They are addicted. No matter what dieticians are recommending, its not good enough. Look at the increasing cases of food related diseases. Its only gotten worse. Especially stop all high fructose drinks, sugar, Agave, honey, and really high fructose fruits. Low fructose foods are berries and much better to eat. Unless you have a fatty liver, I would avoid it all. You can get all the nutrients of fruit in vegetables. There are also high carb vegetables that I avoid to maintain my 70 pound weight loss. And now we add poor sleep, and stress (cortisol). It is a known fact that only 12% of the Americans have no disease pathology. With cigarettes and alcohol and drugs and other mental illness, “Huston we have a big problem”. Dr Berry gave a very poor answer to energy drinks “in moderation”. This is very harmful. What moderation to you is different to moderation to me. Dr Berry Be careful what you say. Your a doctor, and what you say is influential. To make changes you need to be more specific. Good talk but not clear enough. Many people I speak to don’t even know what healthy food is and don’t know what foods in a supermarket are actually carbohydrates.
Perhaps a bit harsh in respect Dr Berry? Whilst I completely get the points you make I would temper this by asking who the likey audience of these Zoe podcasts are? I suspect they are going to be largely people who understand different food types and who are more tuned in to health issues generally. Surely societies need to work out how to make what is available to eat better for us and to get the sorts of messages these Zoe bods are spreading into the population(s) as a whole?
@@gordonmcculloch8763 Your literally crazy if you think Governments are going to stop the tax train from selling junk food to the uninformed. I am educated and at 67 did not know how to properly budget or what sinking funds where. How could I know. I was never taught. I did what my parents taught me. I ate how my parents ate. Could it possibly be that many educated people would not know what is healthy. Tim Knoakes, a professor from South Africa got Diabetes despite running many many marathons and as a result of eating exactly what the dietary guidelines suggested. Until he read the now, 6 year old book, “The NEW Atkins for a new You”. He has reversed his Diabetes but must still take Metformin to control his Diabetes. Low/Carb in some form, vegetarian low carb or Ketogenic to reverse high glucose damage. I did and many of my senior friends did as well. I have a right to my opinion. I research everything going on in this space and have advocated for patients for years. Until you see a 20 year old Indigenous man come from up North Canada to a hospital, blind, in kidney failure, get and amputation and die within 3 years, don’t talk to me about being a little harsh with Dr Barry. She is a big girl and can take it.
There is a podcast in this series (about Keto) that says avoiding carbs from whole grains and starchy veg as in a strict keto diet, is harmful for gut bacteria, who need fibre from those sources. Deprive the gut and create havoc in the rest of the body. Unfortunately what you’re talking about is the direct conflict between “public health” and big pharma, big ag and politics, who all have 💵 💵💵at the heart of their mission. It’s a lot to unpick for educated folk like us here watching these podcasts, it’s almost impossible to get this message across to the vast majority of people, including my well educated family members with chronic conditions they could improve with better diet and lifestyle. never mind the most impressionable and less educated, possibly less wealthy, who don’t have the means or motive to improve their own situation.
This is remarkable. Since retiring, we have started staying up a bit later because - after all - there's no longer the need to jump out of bed at 7am... But it seems this is not a good idea for our long term health. We will revert to our previous sleep pattern from tonight! Thanks for all this amazing and valuable research.
My mother always said that the hours you sleep before midnight are worth double those you sleep after midnight. She also brought myself and my siblings up on a homec-ooked wholesome diet. Thanks to both mum and dad for a wholesome approach to life, living and diet. (I am a baby-boomer from Australia.)
A really interesting and informative talk. I have changed the quality of my day by using this information. Before, I suffered a lot with tiredness throughout the day. Just getting to sleep by 10pm half an hour earlier than usual has improved my day hugely. I get very little tiredness during the day now. These people are obviously extremely intelligent and knowledgeable and have some proven advice that will benefit many people. It is a shame that the quality of the recording is so poor and does not do them justice. Very difficult to hear some of the words spoken. I really had to concentrate very hard to pick up all they said. It is well worth persevering. You are doing a fantastic job and you are a huge asset to humanity. "An hour before midnight is worth two after". There is a lot to be said for that old saying. Thank you.
It would really add to the value of these talks if the audio quality was improved. When listening on my phone it was quite challenging to pick up what was being said during quite a lot of the talk. UA-cam channels tend to live and die by the quality of their audio. Still interesting enough to be worth another listen, perhaps in a quieter environment with headphones on!
Yes, everyone here needs a good quality mic. It doesn't need to be an expensive one, the Stagg SUM40 or the Shure SM58 in a little stand will do the trick. But the content is top notch, as ever!
@@Broadwould I spend more time than is good for me watching UA-cam videos. I think it is not too much to ask for clear audio when listening via your phone speaker. The vast majority of other content providers seem to manage it. It would not be a step backwards to improve the audio.
A very informative discussion and really worth listening to. Thank you. But I’d like to mirror other’s comments made about the video’s audio quality and unnecessary background music which only makes the commentary made by your two excellent guest speakers even harder to listen to. Their conversation is what we’ve tuned in to listen to, which would be greatly enhanced by removing any music. Many thanks.
Excellent information. Poor audio when played on speakerphone on my phone. Turned it all the way up to hear doctor Berry's voice, but then professor Frank's hissing his "s's" was so annoying, I had to turn it down. Up and down throughout the podcast. And constantly backing up to replay Dr. Berry's parts. But still, thank you for the wonderful information.
Hmmm…I’m in my 60s , a night owl since my teens & rarely sleep before 1am -2am & now I’m retired I get a good 8 hours a night & my health signs / blood glucose etc are normal. I’ve never eaten breakfast & was always told that was bad for my health but now apparently it’s good, likewise when I was young saturated fat was going to kill you but carbs good. I’ll stick with my tried & tested rules …. A little bit of what you fancy does you good & moderation in all things.
Really interesting podcast although I found it really slow to get going and wish the whole thing had been about two thirds shorter. The pace picked up half way through when we started to hear about the findings. Fascinating stuff..Time to go to bed.
Well any nurse/clinician who’s done a rolling rota of days to nights; factoring in childcare over 25-30 yrs we’re stuffed. Feel free to replace the “st” with “F” and the “ff” with “ck”. At least the government won’t have to pay us much pension!
Was thinking that exact same thing. After my firstborn I went back to work when he was 4 months and I was placed on 8 weeks of nights. Zero compassion I was in floods of tears all night. Rarely ate during our half hour break since it took so long to get 15 floors down to canteen. My husband was a smoker back then and I'd take one to work at night to help me stay awake, having 3 kids (two step kids, he was a widow) to care for I was exhausted. I gave up years ago but I'm still an irregular eater and poor sleeper.
Can we unpick the Owl/Lark thing? What is the exact mechanism that detects your bedtime and causes "bad" blood sugar levels? Has anyone shown that putting owls to bed earlier changes their blood sugar? Could it be that being a lark is caused by a biochemical factor that is also associated with better blood sugar?
Raptors tend to be long lived compared with smaller ‘daylight’ songbirds.. so, opposite of what we know about humans’ lifespans. Circadian rhythms are extremely complex and interdependent. I’m leaving those to the profs
I’m not kicking off, the club’s short of investment in every aspect.. infrastructure, nutrition & every department. Look around the country Jimmy, Manchester clubs and a great many others are in the same injury straights.. Look at Cov, Robins had new training surfaces (best he’s ever had, he says), and worst injury list he’s known in management. The injuries are not Hecky’s fault, he’s not ruined recoveries either as far as I know..? No miracle workers exist, but we have some excellent young players & a few opportunities for points in the next few games.
Matthew Walker has also done some really interesting research into sleeps impact on health too. He argues it should be seen as the foundation to all other health as without sufficient good quality sleep you cannot be healthy no matter what else you're doing in terms of diet and exercise. It's a fascinating topic and I'm really grateful for ZOE and the like putting this information out there so the rest of us can make informed decisions on how to manage our bodies and lifestyles
Do we really need a bunch of researchers to tell us that quality sleep is important for health? Maybe we are putting the cart before the horse here, and bad sleep patterns are a symptom of poor health, whether it be mental, physical, or both.
Hi Ben, Thanks so much for your support! We are so pleased that you found this podcast informative. Matthew Walker was actually a co-author on this study. You can read the full paper here: link.springer.com/article/10.1007%2Fs00125-021-05608-y
Really interesting. Two observations: First, as a society, I think it is high time that we took on board the damage that having insufficient time for sleep (e.g because of economic demands, multiple jobs) and shift patterns wreak on the individual, our society, and our economy. I too think that having enough time to sleep properly ought to be regarded as a right. Secondly, from observation and personal experience, I don't think that all of us who think we have a "night-owl" chronotype actually do. I think that sometimes, night-own patterns become hard-wired through behaviour, and that carefully, we can reprogramme ourselves, to our ultimate benefit. It is an area on which I'd love research.
Really interesting. I have fibromyalgia and it causes me to have problems with poor sleep. I'm also A T2 diabetic in remission and keeping it that way by following a low carb lifestyle (I don't class it as a diet because my aim is lower blood sugars rather than losing weight). I've found that I crave more food and more carby food after a really bad night.
I wonder if Cognitive Behaviour Therapy might help, it seems to have good outcomes in some psychological areas. How do soldiers manage to sleep when facing very stressful situations - are there lessons to learn?
Very good topic and something not discussed often by other health promoters...sleep- and stress...thank you for this info and comments from others are very helpful...
Some of this is correlation not causation. There's lots of reasons people regularly go to bed after midnight. Shift workers, drinkers, people who regularly go clubbing maybe use drugs, smoke weed etc People who are poorer with multiple factors coming into play such as over working, depression, abusive/unhappy home life, stress etc. Honestly I'm not sure how you'd unpack all this? late bedtime being the cause of or even associated with increased cardiovascular problems, when so many other factors come into play, seems a stretch?
I agree with this. I did wince a little when they assumed that bad sleep means that you put on weight. It could very easily be the other way round - or there could be a third factor which causes both.
At last ! Post menopausal women have been mentioned, it seems that there is so little one can control at this stage in one’s life especially when it comes to sleep. One’s body is on its own chaotic trajectory . Very depressing, made even more depressing by how little research covers this stage which can easily make up a much larger part of one’s life than childhood or even reproductive adulthood.
Jill, you might like to look at what we are doing. We are still too small to fund research into our tech, but we do have hundreds of menopausal women who use our device. We think there is hope!
Agree. I was 45 mins into the podcast before people like me were mentioned at all. No useful information was presented - just that menopause appears to lead to health problems. I hoped some advice might emerge. I sometimes get the sense that research professionals are not interested in our age group at all and are pretty much talking about themselves. Also, nothing here about the sleep disruptions that mothers of young children experience for years. No-one interested? So much brilliant work here but crucial gaps. Final grouse, in spite of all the sleep hygiene practice I have been following for years I have been suffering from serious insomnia for just over 12months - no idea of cause, nothing I can do about it. Sleep (unlike eating or exercising) is not something I do, it is something that happens to me - or doesn't.
@@jillhulme2558 Jill, there is something called sleep Nidra and its available on youtube and I have heard that an hour done effectively is the equivalent of hours of sleep. Some voices are not my preference, so I have to dig around a bit.
Love these chats but do wish host would stop interrupting to clarify things, tho well intended it breaks the rhythm and actually confuses the info when the conversation is in full flow
Thats because they have utilized the power of big data to produce Citizen Science which is NOT profit driven and hopefully they will be like Jonas Salk the inventor of the polio vaccine who did not patent that .......but it does cost something.
I'd agree. Sorry Zoe team, but I felt this was much too long for the amount of information communicated, and difficult to keep focused on. I think a 2-way discussion between Paul and Sarah might have been preferable.
Interesting that Margaret Thatcher was mentioned and apparently did well on 4hrs sleep. I think she was also a power napper. She suffered badly from age 75, for 12 years, with dementia and died of a stroke or dementia aged 87. Could a long term sleep pattern of short bouts of sleep i.e. less than the 7 hours mentioned be the original cause of the dementia? Thanks for a wonderfully informative podcast. Subbed!
Do you have any information or suggestions concerning exercise based on your Predict Study? I have really enjoyed this podcast and several others that you have produced. Please keep them coming!
Too complete my comment above, and illustrate how the excessive commentary by the interviewer disrupted the presentation, the researcher, Paul, was explaining the difference in findings between extremely large studies with weak, subjective data versus very small size studies with strong, objective data about sleep quality. I wanted to know what were the differences in findings between these two types of studies. After the interruption Paul never got back to complete his thought. In fact it was my observation that whenever Paul or Sarah got into the details of studies, which help us evaluate the value of the results, the interviewer distracted from the research. He seemed impatient with the details and effectively dumbed down the entire presentation. Instead of these very fine researchers being allowed to explain their findings, this interviewer, Peter, jumped the gun and presented what he thought were the research findings, blathered on for awhile and the concluded "it's complicated." Obviously Peter himself didn't understand the research as well as the others did, and he dumbed down the presentation. I'm disappointed, but hope to be able to hear these two researchers present in another venue.
I’ve watched just the first ten minutes and so far there has, bizarrely, been a focus on ‘lifestyle’ (meaning, apparently, food & exercise) to the exclusion of what should be the more obvious issues that impacted the tribe being studied and discussed, namely stigma, loss of social status, poverty, racism, forced loss of careers and forced changes to their social structures. I will attempt to watch more of the video and perhaps (let’s hope) the speakers will open their eyes beyond narrowly looking at individual behaviours. The Native people’s health changed for the worse but I suspect that even if their diet and exercise had been “perfect” their health would still have been poorer because of all the other things in their lives that had been stolen from them or forced upon them.
Horrified to be informed that sleep is the easiest thing to control, I can choose what I eat and what exercise I do but sleep staying asleep at night I can't control. This was tagged on to the good news that postmenopausal women have their very own set of health problems.
Too long winded but basically interesting. More info on how we actually feel these sugar highs and lows in our body and what to look out for symptomatically would help. Thanks for your time and effort
I find it hard to accept that over eight hours of sleep is a 'norm'. Accounting for what must surely be a substantial range across populations, I think somewhere between 6.5-7.5 is probably quite sufficient. Regrettably, I am a horrible sleeper, as are my siblings and my parents. My dad and I get less than 6 hours typically (he's about to turn 92, and he is not overweight by any stretch). I, on the other hand, am about 6 kg heavy, and going the wrong way unless I take steps to correct to the extent possible. Thank God for melatonin supplements. I can't use them often, but when I pop one it does me a lot of good most often...not always. But, I do sincerely appreciate your efforts here, and especially of promulgating it freely. Thank-you. I'm gonna have to stop watching tube videos so late at night. :-(
Anecdotally I can say that I have always known that an hours sleep before midnight is worth two after and this has held true for six decades. On the other hand I am a night owl so YMMV.
This is a very interesting podcast with potentially a lot of new information. The interviewer is interrupting too much and thus interfering with the flow of information. He interrupts so frequently in order to ask questions that the presenter us working up to. The interviewer seems to think that his questions/comments are as important as the information from the presenter. This type of issue of faulty interruption is more of a problem when the information is new or highly detailed such as this presentation is. I am removing my approval for this podcast due to this problem.
This is very interesting. As someone who, for a long while, has followed an intermittent fasting regime (at least 6 days a week, minimum of 16 hours fasting with no breakfast and not eating for the 2 hours before bed), and who usually goes to bed no later than 10pm, it would be fascinating to measure the effect of my blood sugar of my lunch (the first and main meal of the day).
Howard if you have a few extra dollars you can do what I did. I bought a CGM (continuous glucose monitor) and only used it for one month. The results of what you eat will open your eyes. Some CGM’s are cheaper than others and some are out by a little bit. But they are close enough to let you get a picture of what may be happening in your body.
I know plenty of good sleep is vital to good health. It does not help me to know this if I can't get it. Yes, I've read and followed advice for good 'sleep hygiene'. This does not guarantee reliabably good sleep. This heightens my anxiety round all subjects, sleep, blood sugar and long term health.
Great to hear evidence based research about sleep on a Zoe podcast, BUT it would have been better to include a sleep health professional into the panel. So much of this discussion around sleep is not consistent with the recommended advice we give to improve sleep quality. Going to bed early for someone who is a late chronotype, will increase the chances of insomnia. Also going to bed before you are sleepy, will also increase night time anxiety and delay sleep initiation. This podcast feels rather a missed opportunity. Rather like taking about nutrition without a dietician present. WyeSleep /The Sleep Retreat
Agree. I'm a night owl with one child an early riser and one a night owl. Forcing us to bed early makes us up and down all night then come 7 am we cannot wake up, yet one more hour at 8 and we can wake naturally and happily.
@@annabizaro-doo-dah : indeed. Going to bed at a time to suit your own chronotype is key to good quality sleep. An “early night “ is not suitable for all. Allowing night owls to continue their sleep would be a more effective strategy to reduce sleep deprivation for many.
I have found during this pandemic that because I don't have to rush out to get the bus to work and I can work from home in my PJ's, I am waking naturally at 9am and feel so much more refreshed.
Great talk, thankyou. I would to know what impact sleep has on our blood lipid profile and wether blood lipid variability is as detrimental as BGL variability
As someone who’s 10 years post menopause & doesn’t sleep that well, sounds like I’m screwed!! Regarding breakfast it was always said it’s the most important meal of the day & until recently I’ve rarely missed breakfast, usually bran flakes, which I now know is really not very healthy, but I now rarely have anything till about 10.30am so my digestion gets a good break of around 14 hours. I find I’m not generally feeling hungry and often will have bone broth then lunch 2-3 hours later.
Since I had the menopause I literally cannot sleep. I've become a different person. My memory is poor, I've lost my sex drive and strangely my stress/ anxiety levels have decreased yet this is a bad thing as I have no drive anymore.
@@annabizaro-doo-dah I share many of the things you mention. Are you on HRT? I never had it as I had a fairly easy time & my doctor didn’t recommend it any way but knowing what I know now about how loss of oestrogen affects so many things I wish I’d taken it.
@@16Elless I began it and unfortunately my GP took it away due to a health condition, though my specialist insisted it was safe. I now wish, like you, I'd continued because I've since been told by a female doctor there was a lot of misinformation about it being unsafe a few years back.
I'm menopausal and I have hot flushes which wake me up several times a night. I can control my diet and exercise but sleeping uninterrupted is impossible. HRT not an option for me.
I have had HRT since my Hysterectomy and Menopause. Used Patches only 80mg, then when problems with supply in the UK down to 50mg now I have voluntarily reduced to 25mg. Very rarely had any menopause symptoms, except loss of sex drive. Very rarely had trouble sleeping. The male Doctors at my GP practice try to get me to stop HRT, the female ones say it's OK to keep taking it (I'm 64) I am also diabetic type 2, caused by Polycystic Ovarian Syndrome, which is genetic and takes out your Pancreas. After over 20 years I inject insulin. I respect the Zoe scientists but am concerned by their over simplified take on the cause of Diabetes.
I disagree that sleep is the easiest to control. I have done all the things experts say to help sleep, All the sleep hygiene and I still have poor sleep. But I have changed my exercise and are eating well and have lost weight and am fitter and stronger. So for me I can control my diet and exercise easily but I have no control on my sleep. When I wake up at 3am and can’t get back to sleep, nothing I do, or the experts tell me to do, works. It’s frustrating and very disheartening.
How does this affect people in other countries e.g. Spain,France who from what I seen tend to go to bed later due to siestas etc.Its clear it is highly complex.
35:50 Researchers, I don't believe you said whether study participants were asked to go to sleep or wake at a particular time? What you've uncovered is the positive correlation between late sleep and glucose control, correct? It would seem the next step might be to ask study participants to go to sleep at a randomized time?
The UK now has a great many contributors to the Zoe COVID symptom tracker app. I'm sure that many, like myself, also follow these podcasts and would like to know join when we too can join the wider study.
It's clear good sleep is important. What is not clear is why sleep neurologists are unable to help people develop quality, restful sleep. Certainly having lower blood glucose during the day, low amounts of caffeine and in the morning only, light blocking curtains, eating low-fat and eliminating sugar, having a smaller dinner and a larger lunch, and exercising before 5:00 p.m., will help most people sleep better.
I am curious to understand how your body 'knows' what time it is, I assume it must be relative to other markers in your day. Presumably daylight saving time shifts are accommodated after a period of time? I think others have mentioned it here but it was an oversight not to mention shift workers and what they might be able to do to help control their sleep and blood-sugar impacts. I certainly know I go to bed too late and get too little sleep but it is hard to shift these things with work and life pressures, just as finding the time to go to an exercise class, the gym, the pool etc. is amongst a busy life! I am going to try though, especially with menopause looming...
Have there been any studies on whether it is the clock time or the solar time that matters for the time at which you go to sleep and wake up? I live on the western end of a wide time zone and the solar time is around 2 hours later than the official time (slightly more in DST, slightly less the rest of the year), which means the sun rises late most of the year (8-9 am) and if I'm going to bed at midnight on the clock, it's actually around 10 pm in solar time.
I find this fascinating. I thought there was a move away from unsaturated fats and refuting the ‘bad’ effects of all saturated fats. I am, and have always been overweight. I have HFI (Heredity Fructose Intolerance) so have never eaten sugars and related sweet things. Generally my sleep pattern is pretty good, as far as I’m aware. I often wonder what my blood sugars do. I have checked them from time to time and they dip if I’ve ingested Fructose. I hardly ever feel full. I think there’s likely to be some knock on from HFI with my “feel full” hormones. In fact if I’ve had anything with fructose (I usually allow myself up to 2gm per day) and if I’ve gone over my limit, the only way to stop feeling ill is to eat something like plain white bread or pasta, or a glass of milk. Fascinating! A “healthy” diet for me is anathema to most people! 😢
The PIMA Indians stopped eating their regular diet of corn and beans after the river on their lands were diverted to the Hoover Dam then they were subsisting on the standard American diet and had to go into the city to work with McDonalds, etc. A setup for obesity and diabetes with its complications. Sad story of the effects of changing a whole food plant based nutrition to junk food.
@@Sunnysue31 I am talking about the advice given here. They say to avoid carbs after a bad night's sleep, but then immediately tell you to have toast. But I checked the paper; they didn't test meals with less than 25% carbs, so they have no data on that
@@mockturtle1402 Yes but it's a tiny carb, only low carb diet people should aviod it, in the grand scheme of things toast is on the low end of carbs for breakfast, a slice is 15g of carbs
@@retrowrath9374 Nutrition data suggests it's double that, 30g. I wore a CGM that showed me that 30g of carbs (a slice of pizza) raised by BG by 4mmol/litre for 2 hours. If you are concerned about your blood glucose, maybe skip the bread altogether after a poor night's sleep. I can't see the downside.
I am concerned about your wholesale recommendations of avocado. Unless it is locally produced and hasn’t led to destruction of the environment and led to a drastic change in the diet of those who have turned to it as a lucrative mono-crop it can be disastrous to the ecosystems locally and environmentally and locally produced food can be just as healthy and nutritious. This after noting the disastrous impact of destroying indigenous people’s way of life for financial gain at the beginning of this podcast!
Drug cartels in Mexico have caused so much violence in main avocado-producing area that USA has just banned their import (February 2022). Mexican government then decided to send in the army.
Jonathan needs to ask shorter questions and stop interrupting - especially when Sarah has been asked to explain something, and he diverts the question back to the other (male) presenter.
Thank you for mentioning this. It is so obvious that Jonathan repeatedly interrupts, and clearly favored the male presenter. Important topic but the quality of this video is very poor.
Getting tediously Lengthy dear, ... 2Make it brief & succinct, try here 2keep out yr ongoing study research that has no concrete data yet, & also yr mutual, social sentiments too.Time is money..! Thanks 🧡🌹
I love these podcasts! However, I wish Jonathan would stop interrupting to summarize what the guest speaker has just said. It seems he thinks we are not clever enough to understand without him putting it in simpler terms.
All primates eat at least 60% of their calories from fruits aka 90% carbs. That's why primates are one of the few mammals that have lost their ability to synthesize vitamin C. Due to our huge fruit consumption during our evolution, vitamin C is essential to us but not to cows, pigs, dogs or cats. It's easier to pinpoint the few times when primates don't snack on carbs. Apart from a bit of resting and play time, they eat carbs all day long. However, they eat a lot of fiber and do not eat a lot of fat and therefore don't have insulin issues. There are no dips below fasting levels. As long as we eat healthy carbs like fruits and whole grains and avoid (processed) fats, there is nothing to fear. It's when we combine fat with processed carbs or fiberless food that things go bad. To feel good in our bodies we have to learn to feel our bodies well. It's worth to chew on this and to digest it well. You don't need to know what you look like to know what you feel like. It's not natural for animals to know what they look like. You don't need to know what weight you have to know if it's too much. You don't need to know how many calories you eat to know if it's too much. You don't need to enter your food in an app to know if it's healthy or not. You don't need to measure your blood pressure to know how you feel. You don't need to know your GI after a meal to know how you feel. All you need to do is to learn what healthy food is. Learn to love it. Then forget everything else. Don't eat unhealthy food again. Eat as much healthy food as you want and whenever you want. If there is a cup of berries in front of you, eat them now. Good starting points: nutritionstudies.org nutritionfacts.org
Really interesting - but, like the person who wrote the previous comment , I found the sound quality terrible! The only person I could hear 100% clearly all the time is the guy with the microphone. Frustrating!
@@donaldevanshennings7732 Do some research. Current science states that the hormone insulin, along with other hormones actually controls how much glucose raises and falls. It's insulin "resistance" not glucose resistance that allows the cells to be bathed in "sugar."
@@anomarnamloh7444 yes the level of blood glucose is controlled by insulin we both agree here. Insulin is released to remove glucose from the bloodstream after the level of glucose in the bloodstream has increased due to digestion. When it can no longer do that you are diabetic and yes insulin resistant.
It uses fermentation rather than "brewers / bakers yeast" which is fed with sugar (and then retarded from rising too much with salt) not an expert... Just like to bake my own bread as a T2 diabetic cutting out that excess sugar (and salt) is better all round.
@@m4r14j Best to stop eating bread altogether if you can. The fermentation process turns the sugars to alcohol anyway, and this evaporates off when you bake the bread. The flour in the bread is quickly turned to blood glucose when you eat it, but if it is wholemeal that takes longer. But the fact remains, bread is not good if you are t2.
It is hard to see where the carbs go when it is made from flour. I thought it was the probiotics which were the key. Anyway, the less bread you eat the better if you are diabetic.
All this could have been said in a fraction of the time and drawing it out into this very long winded waffle also makes most of it really boring. Nor should there be continual interruptions to repeat what has just been said.
Everyone seems so focused on after a person becomes a diabetic, but do nothing to focus on the 15 years prior when it can be determined that you are on your way to becoming a Diabetic. If you wear a CGM (continuous glucose monitor) you can see huge spikes in blood sugar after a breakfast of cereal, skim milk, orange juice, one slice of toast and jam. That is a crises to the human body. The blood sugar is going so high and damaging blood vessels everywhere. There are conditions that appear that are diabetic related, years before the person is diagnosed as a diabetic. For 31 years I worked in a Renal (kidney) unit. 50% of all the patients where diabetic and 25% more had diabetic pathology from high carb diets. Yet Dieticians today are still recommending very high carb diets which will lead to diabetic pathology such as Diabetes, Cancers, and heart Disease. This results from high carb junk in prepackaged foods, bread, rice, junk food etc. Many can not stop eating it. They are addicted. No matter what dieticians are recommending, its not good enough. Look at the increasing cases of food related diseases. Its only gotten worse. Especially stop all high fructose drinks, sugar, Agave, honey, and really high fructose fruits. Low fructose foods are berries and much better to eat. Unless you have a fatty liver, I would avoid it all. You can get all the nutrients of fruit in vegetables. There are also high carb vegetables that I avoid to maintain my 70 pound weight loss. And now we add poor sleep, and stress (cortisol). It is a known fact that only 12% of the Americans have no disease pathology. With cigarettes and alcohol and drugs and other mental illness, “Huston we have a big problem”. Dr Berry gave a very poor answer to energy drinks “in moderation”. This is very harmful. What moderation to you is different to moderation to me. Dr Berry Be careful what you say. Your a doctor, and what you say is influential. To make changes you need to be more specific. Good talk but not clear enough. Many people I speak to don’t even know what healthy food is and don’t know what foods in a supermarket are actually carbohydrates.
Perhaps a bit harsh in respect Dr Berry? Whilst I completely get the points you make I would temper this by asking who the likey audience of these Zoe podcasts are? I suspect they are going to be largely people who understand different food types and who are more tuned in to health issues generally. Surely societies need to work out how to make what is available to eat better for us and to get the sorts of messages these Zoe bods are spreading into the population(s) as a whole?
@@gordonmcculloch8763 Your literally crazy if you think Governments are going to stop the tax train from selling junk food to the uninformed. I am educated and at 67 did not know how to properly budget or what sinking funds where. How could I know. I was never taught. I did what my parents taught me. I ate how my parents ate. Could it possibly be that many educated people would not know what is healthy. Tim Knoakes, a professor from South Africa got Diabetes despite running many many marathons and as a result of eating exactly what the dietary guidelines suggested. Until he read the now, 6 year old book, “The NEW Atkins for a new You”. He has reversed his Diabetes but must still take Metformin to control his Diabetes. Low/Carb in some form, vegetarian low carb or Ketogenic to reverse high glucose damage. I did and many of my senior friends did as well. I have a right to my opinion. I research everything going on in this space and have advocated for patients for years. Until you see a 20 year old Indigenous man come from up North Canada to a hospital, blind, in kidney failure, get and amputation and die within 3 years, don’t talk to me about being a little harsh with Dr Barry. She is a big girl and can take it.
@@monicaambs I didn’t suggest governments are likely to do as you suggest, just suggested that you were being a tad harsh on Dr Berry!
@@gordonmcculloch8763 Then you don’t know harsh.
There is a podcast in this series (about Keto) that says avoiding carbs from whole grains and starchy veg as in a strict keto diet, is harmful for gut bacteria, who need fibre from those sources. Deprive the gut and create havoc in the rest of the body.
Unfortunately what you’re talking about is the direct conflict between “public health” and big pharma, big ag and politics, who all have 💵 💵💵at the heart of their mission.
It’s a lot to unpick for educated folk like us here watching these podcasts, it’s almost impossible to get this message across to the vast majority of people, including my well educated family members with chronic conditions they could improve with better diet and lifestyle. never mind the most impressionable and less educated, possibly less wealthy, who don’t have the means or motive to improve their own situation.
This is remarkable. Since retiring, we have started staying up a bit later because - after all - there's no longer the need to jump out of bed at 7am... But it seems this is not a good idea for our long term health. We will revert to our previous sleep pattern from tonight! Thanks for all this amazing and valuable research.
My mother always said that the hours you sleep before midnight are worth double those you sleep after midnight. She also brought myself and my siblings up on a homec-ooked wholesome diet. Thanks to both mum and dad for a wholesome approach to life, living and diet. (I am a baby-boomer from Australia.)
❤
A really interesting and informative talk. I have changed the quality of my day by using this information. Before, I suffered a lot with tiredness throughout the day. Just getting to sleep by 10pm half an hour earlier than usual has improved my day hugely. I get very little tiredness during the day now. These people are obviously extremely intelligent and knowledgeable and have some proven advice that will benefit many people. It is a shame that the quality of the recording is so poor and does not do them justice. Very difficult to hear some of the words spoken. I really had to concentrate very hard to pick up all they said. It is well worth persevering. You are doing a fantastic job and you are a huge asset to humanity. "An hour before midnight is worth two after". There is a lot to be said for that old saying. Thank you.
It would really add to the value of these talks if the audio quality was improved. When listening on my phone it was quite challenging to pick up what was being said during quite a lot of the talk. UA-cam channels tend to live and die by the quality of their audio. Still interesting enough to be worth another listen, perhaps in a quieter environment with headphones on!
Yes, everyone here needs a good quality mic. It doesn't need to be an expensive one, the Stagg SUM40 or the Shure SM58 in a little stand will do the trick.
But the content is top notch, as ever!
No problem understanding the speech here via cheap bluetooth headphones.
Audio is only as good as the weakest link in the chain.
@@Broadwould I spend more time than is good for me watching UA-cam videos. I think it is not too much to ask for clear audio when listening via your phone speaker. The vast majority of other content providers seem to manage it. It would not be a step backwards to improve the audio.
Mine was fine, heard every word.
The “music” doesn’t help!
A very informative discussion and really worth listening to. Thank you. But I’d like to mirror other’s comments made about the video’s audio quality and unnecessary background music which only makes the commentary made by your two excellent guest speakers even harder to listen to. Their conversation is what we’ve tuned in to listen to, which would be greatly enhanced by removing any music. Many thanks.
Excellent information. Poor audio when played on speakerphone on my phone. Turned it all the way up to hear doctor Berry's voice, but then professor Frank's hissing his "s's" was so annoying, I had to turn it down. Up and down throughout the podcast. And constantly backing up to replay Dr. Berry's parts. But still, thank you for the wonderful information.
You could frame it as "why getting up early to go to work is impacting your sleep" if you hadn't internalised the worker/master dynamic so fully :(
Hmmm…I’m in my 60s , a night owl since my teens & rarely sleep before 1am -2am & now I’m retired I get a good 8 hours a night & my health signs / blood glucose etc are normal. I’ve never eaten breakfast & was always told that was bad for my health but now apparently it’s good, likewise when I was young saturated fat was going to kill you but carbs good. I’ll stick with my tried & tested rules …. A little bit of what you fancy does you good & moderation in all things.
You need to do something about Dr Berry's flashing white background in future videos.
It must be something to do with her camera and her led room lighting frequency.
Really interesting podcast although I found it really slow to get going and wish the whole thing had been about two thirds shorter. The pace picked up half way through when we started to hear about the findings. Fascinating stuff..Time to go to bed.
Well any nurse/clinician who’s done a rolling rota of days to nights; factoring in childcare over 25-30 yrs we’re stuffed. Feel free to replace the “st” with “F” and the “ff” with “ck”. At least the government won’t have to pay us much pension!
Was thinking that exact same thing. After my firstborn I went back to work when he was 4 months and I was placed on 8 weeks of nights. Zero compassion I was in floods of tears all night. Rarely ate during our half hour break since it took so long to get 15 floors down to canteen. My husband was a smoker back then and I'd take one to work at night to help me stay awake, having 3 kids (two step kids, he was a widow) to care for I was exhausted. I gave up years ago but I'm still an irregular eater and poor sleeper.
90
True, but it’s never too late to change diet and get better sleep and the benefits take time but they do come.
Gut microbiome changes happen quickly.
Can we unpick the Owl/Lark thing? What is the exact mechanism that detects your bedtime and causes "bad" blood sugar levels? Has anyone shown that putting owls to bed earlier changes their blood sugar? Could it be that being a lark is caused by a biochemical factor that is also associated with better blood sugar?
Raptors tend to be long lived compared with smaller ‘daylight’ songbirds.. so, opposite of what we know about humans’ lifespans. Circadian rhythms are extremely complex and interdependent. I’m leaving those to the profs
I’m not kicking off, the club’s short of investment in every aspect.. infrastructure, nutrition & every department. Look around the country Jimmy, Manchester clubs and a great many others are in the same injury straights.. Look at Cov, Robins had new training surfaces (best he’s ever had, he says), and worst injury list he’s known in management. The injuries are not Hecky’s fault, he’s not ruined recoveries either as far as I know..? No miracle workers exist, but we have some excellent young players & a few opportunities for points in the next few games.
Matthew Walker has also done some really interesting research into sleeps impact on health too. He argues it should be seen as the foundation to all other health as without sufficient good quality sleep you cannot be healthy no matter what else you're doing in terms of diet and exercise.
It's a fascinating topic and I'm really grateful for ZOE and the like putting this information out there so the rest of us can make informed decisions on how to manage our bodies and lifestyles
Do we really need a bunch of researchers to tell us that quality sleep is important for health?
Maybe we are putting the cart before the horse here, and bad sleep patterns are a symptom of poor health, whether it be mental, physical, or both.
Matt goes even further and defines it as a human right.
Hi Ben, Thanks so much for your support! We are so pleased that you found this podcast informative. Matthew Walker was actually a co-author on this study. You can read the full paper here: link.springer.com/article/10.1007%2Fs00125-021-05608-y
I wish the presenter had not interrupted Paul so much. Most irritating when the interesting talk kept being sidetracked
Really interesting. Two observations: First, as a society, I think it is high time that we took on board the damage that having insufficient time for sleep (e.g because of economic demands, multiple jobs) and shift patterns wreak on the individual, our society, and our economy. I too think that having enough time to sleep properly ought to be regarded as a right. Secondly, from observation and personal experience, I don't think that all of us who think we have a "night-owl" chronotype actually do. I think that sometimes, night-own patterns become hard-wired through behaviour, and that carefully, we can reprogramme ourselves, to our ultimate benefit. It is an area on which I'd love research.
Really interesting. I have fibromyalgia and it causes me to have problems with poor sleep. I'm also A T2 diabetic in remission and keeping it that way by following a low carb lifestyle (I don't class it as a diet because my aim is lower blood sugars rather than losing weight). I've found that I crave more food and more carby food after a really bad night.
Didn’t Dr. Walter Kempner use white rice, fruits and fruit juice to resolve his patient’s diabetes, hypertension, kidney and heart disease?
@@JR954 Not sure about fruit juice because the sugars are so quickly absorbed..
Interviewers interruptions are really disruptive
As a researcher in the UK, I am very excited to be involved. When can we in the UK join Please ?????
All that could have been summarised in under 10 mins instead of all that waffling over 58min.11 secs🙄
It doesn't help if you can't sleep because of stress. Most people are unable to destress according to accepted practices
I wonder if Cognitive Behaviour Therapy might help, it seems to have good outcomes in some psychological areas. How do soldiers manage to sleep when facing very stressful situations - are there lessons to learn?
@@TaffmanGuyo there is specialised CBT-I (the I is for insomnia) not available in all CCGs yet though
Very good topic and something not discussed often by other health promoters...sleep- and stress...thank you for this info and comments from others are very helpful...
Excellent did shifts for 42 years and yes its had a metabolic impact mitigated by heavy resistance training
Some of this is correlation not causation. There's lots of reasons people regularly go to bed after midnight. Shift workers, drinkers, people who regularly go clubbing maybe use drugs, smoke weed etc People who are poorer with multiple factors coming into play such as over working, depression, abusive/unhappy home life, stress etc. Honestly I'm not sure how you'd unpack all this? late bedtime being the cause of or even associated with increased cardiovascular problems, when so many other factors come into play, seems a stretch?
I agree with this. I did wince a little when they assumed that bad sleep means that you put on weight. It could very easily be the other way round - or there could be a third factor which causes both.
At last ! Post menopausal women have been mentioned, it seems that there is so little one can control at this stage in one’s life especially when it comes to sleep. One’s body is on its own chaotic trajectory . Very depressing, made even more depressing by how little research covers this stage which can easily make up a much larger part of one’s life than childhood or even reproductive adulthood.
Jill, you might like to look at what we are doing. We are still too small to fund research into our tech, but we do have hundreds of menopausal women who use our device. We think there is hope!
Agree. I was 45 mins into the podcast before people like me were mentioned at all. No useful information was presented - just that menopause appears to lead to health problems. I hoped some advice might emerge. I sometimes get the sense that research professionals are not interested in our age group at all and are pretty much talking about themselves. Also, nothing here about the sleep disruptions that mothers of young children experience for years. No-one interested? So much brilliant work here but crucial gaps.
Final grouse, in spite of all the sleep hygiene practice I have been following for years I have been suffering from serious insomnia for just over 12months - no idea of cause, nothing I can do about it. Sleep (unlike eating or exercising) is not something I do, it is something that happens to me - or doesn't.
@@jillhulme2558 Jill, there is something called sleep Nidra and its available on youtube and I have heard that an hour done effectively is the equivalent of hours of sleep. Some voices are not my preference, so I have to dig around a bit.
Very interesting. Podcast, thank you Zoe team
Love these chats but do wish host would stop interrupting to clarify things, tho well intended it breaks the rhythm and actually confuses the info when the conversation is in full flow
Thank you for another ultra important video on total body health no one else are doing such important videos so congratulations to Zoe total health.
Thats because they have utilized the power of big data to produce Citizen Science which is NOT profit driven and hopefully they will be like Jonas Salk the inventor of the polio vaccine who did not patent that .......but it does cost something.
We are possibly prisoners of the hours that we need to work in order to survive. No night workers not full supermarket shelves.
Good talk but rather unclear. I found Jonathan’s interventions rather stressful. Also Sarah’s voice dips a lot.
I'd agree. Sorry Zoe team, but I felt this was much too long for the amount of information communicated, and difficult to keep focused on. I think a 2-way discussion between Paul and Sarah might have been preferable.
Brilliant informative podcast. I will definitely start going to bed at a more sensible hour. Staying up late also means more eating late on a night.
Interesting that Margaret Thatcher was mentioned and apparently did well on 4hrs sleep. I think she was also a power napper. She suffered badly from age 75, for 12 years, with dementia and died of a stroke or dementia aged 87. Could a long term sleep pattern of short bouts of sleep i.e. less than the 7 hours mentioned be the original cause of the dementia? Thanks for a wonderfully informative podcast. Subbed!
Do you have any information or suggestions concerning exercise based on your Predict Study? I have really enjoyed this podcast and several others that you have produced. Please keep them coming!
Too complete my comment above, and illustrate how the excessive commentary by the interviewer disrupted the presentation, the researcher, Paul, was explaining the difference in findings between extremely large studies with weak, subjective data versus very small size studies with strong, objective data about sleep quality. I wanted to know what were the differences in findings between these two types of studies. After the interruption Paul never got back to complete his thought. In fact it was my observation that whenever Paul or Sarah got into the details of studies, which help us evaluate the value of the results, the interviewer distracted from the research. He seemed impatient with the details and effectively dumbed down the entire presentation. Instead of these very fine researchers being allowed to explain their findings, this interviewer, Peter, jumped the gun and presented what he thought were the research findings, blathered on for awhile and the concluded "it's complicated." Obviously Peter himself didn't understand the research as well as the others did, and he dumbed down the presentation. I'm disappointed, but hope to be able to hear these two researchers present in another venue.
I absolutely love these videos. Very informative and helpful
Thank you all, that was very informative.
I’ve watched just the first ten minutes and so far there has, bizarrely, been a focus on ‘lifestyle’ (meaning, apparently, food & exercise) to the exclusion of what should be the more obvious issues that impacted the tribe being studied and discussed, namely stigma, loss of social status, poverty, racism, forced loss of careers and forced changes to their social structures. I will attempt to watch more of the video and perhaps (let’s hope) the speakers will open their eyes beyond narrowly looking at individual behaviours. The Native people’s health changed for the worse but I suspect that even if their diet and exercise had been “perfect” their health would still have been poorer because of all the other things in their lives that had been stolen from them or forced upon them.
Best podcast in the world thank you!
The zoom format was tricky - lots of interrupting. Fascinating talk. Thank you
Please make Zoe available in New Zealand. This was excellent info thank you.
Horrified to be informed that sleep is the easiest thing to control, I can choose what I eat and what exercise I do but sleep staying asleep at night I can't control. This was tagged on to the good news that postmenopausal women have their very own set of health problems.
My son works nights and sleeps badly during day and doesn't get any daylight. Can't be good for you.
Too long winded but basically interesting. More info on how we actually feel these sugar highs and lows in our body and what to look out for symptomatically would help. Thanks for your time and effort
But can you imagine the impact of working evenings and nights? And 12 hour shifts?
Long winded? You should watch Andrew Huberman his videos are 2hrs 😂
I find it hard to accept that over eight hours of sleep is a 'norm'. Accounting for what must surely be a substantial range across populations, I think somewhere between 6.5-7.5 is probably quite sufficient. Regrettably, I am a horrible sleeper, as are my siblings and my parents. My dad and I get less than 6 hours typically (he's about to turn 92, and he is not overweight by any stretch). I, on the other hand, am about 6 kg heavy, and going the wrong way unless I take steps to correct to the extent possible. Thank God for melatonin supplements. I can't use them often, but when I pop one it does me a lot of good most often...not always. But, I do sincerely appreciate your efforts here, and especially of promulgating it freely. Thank-you. I'm gonna have to stop watching tube videos so late at night. :-(
Am I the only one who is irritated by Jonathan's constant interruptions?
Does shifting. The clocks make a difference. Was that corrected for??
That always affects my sleep for weeks. Wish we would just keep British summertime!
What about if I go to bed at 10.30 for example, but can't get to sleep for an hour or more?
Quite. Or go to sleep no problem but are then wide awake at, say, 2.30am?
Anecdotally I can say that I have always known that an hours sleep before midnight is worth two after and this has held true for six decades. On the other hand I am a night owl so YMMV.
This is a very interesting podcast with potentially a lot of new information. The interviewer is interrupting too much and thus interfering with the flow of information. He interrupts so frequently in order to ask questions that the presenter us working up to. The interviewer seems to think that his questions/comments are as important as the information from the presenter. This type of issue of faulty interruption is more of a problem when the information is new or highly detailed such as this presentation is. I am removing my approval for this podcast due to this problem.
This is very interesting. As someone who, for a long while, has followed an intermittent fasting regime (at least 6 days a week, minimum of 16 hours fasting with no breakfast and not eating for the 2 hours before bed), and who usually goes to bed no later than 10pm, it would be fascinating to measure the effect of my blood sugar of my lunch (the first and main meal of the day).
Howard if you have a few extra dollars you can do what I did. I bought a CGM (continuous glucose monitor) and only used it for one month. The results of what you eat will open your eyes. Some CGM’s are cheaper than others and some are out by a little bit. But they are close enough to let you get a picture of what may be happening in your body.
@@monicaambs very helpful!
I know plenty of good sleep is vital to good health. It does not help me to know this if I can't get it. Yes, I've read and followed advice for good 'sleep hygiene'. This does not guarantee reliabably good sleep. This heightens my anxiety round all subjects, sleep, blood sugar and long term health.
And sleep is the hardest thing to change in my opinion.
Great to hear evidence based research about sleep on a Zoe podcast, BUT it would have been better to include a sleep health professional into the panel.
So much of this discussion around sleep is not consistent with the recommended advice we give to improve sleep quality. Going to bed early for someone who is a late chronotype, will increase the chances of insomnia. Also going to bed before you are sleepy, will also increase night time anxiety and delay sleep initiation.
This podcast feels rather a missed opportunity. Rather like taking about nutrition without a dietician present.
WyeSleep /The Sleep Retreat
@Chris M-S : absolutely it will. Just about the worst thing you could do! This advice is not suitable for all. Very frustrating!
@Chris M-S Michael Mosley’s book ‘Fast Asleep’ is interesting. It recognises both larks and night owls
Agree. I'm a night owl with one child an early riser and one a night owl. Forcing us to bed early makes us up and down all night then come 7 am we cannot wake up, yet one more hour at 8 and we can wake naturally and happily.
@@annabizaro-doo-dah : indeed. Going to bed at a time to suit your own chronotype is key to good quality sleep. An “early night “ is not suitable for all. Allowing night owls to continue their sleep would be a more effective strategy to reduce sleep deprivation for many.
I have found during this pandemic that because I don't have to rush out to get the bus to work and I can work from home in my PJ's, I am waking naturally at 9am and feel so much more refreshed.
Great talk, thankyou. I would to know what impact sleep has on our blood lipid profile and wether blood lipid variability is as detrimental as BGL variability
As someone who’s 10 years post menopause & doesn’t sleep that well, sounds like I’m screwed!! Regarding breakfast it was always said it’s the most important meal of the day & until recently I’ve rarely missed breakfast, usually bran flakes, which I now know is really not very healthy, but I now rarely have anything till about 10.30am so my digestion gets a good break of around 14 hours. I find I’m not generally feeling hungry and often will have bone broth then lunch 2-3 hours later.
Since I had the menopause I literally cannot sleep. I've become a different person. My memory is poor, I've lost my sex drive and strangely my stress/ anxiety levels have decreased yet this is a bad thing as I have no drive anymore.
@@annabizaro-doo-dah I share many of the things you mention. Are you on HRT? I never had it as I had a fairly easy time & my doctor didn’t recommend it any way but knowing what I know now about how loss of oestrogen affects so many things I wish I’d taken it.
@@16Elless I began it and unfortunately my GP took it away due to a health condition, though my specialist insisted it was safe. I now wish, like you, I'd continued because I've since been told by a female doctor there was a lot of misinformation about it being unsafe a few years back.
I'm menopausal and I have hot flushes which wake me up several times a night. I can control my diet and exercise but sleeping uninterrupted is impossible. HRT not an option for me.
I have had HRT since my Hysterectomy and Menopause. Used Patches only 80mg, then when problems with supply in the UK down to 50mg now I have voluntarily reduced to 25mg. Very rarely had any menopause symptoms, except loss of sex drive. Very rarely had trouble sleeping. The male Doctors at my GP practice try to get me to stop HRT, the female ones say it's OK to keep taking it (I'm 64) I am also diabetic type 2, caused by Polycystic Ovarian Syndrome, which is genetic and takes out your Pancreas. After over 20 years I inject insulin. I respect the Zoe scientists but am concerned by their over simplified take on the cause of Diabetes.
I disagree that sleep is the easiest to control. I have done all the things experts say to help sleep, All the sleep hygiene and I still have poor sleep. But I have changed my exercise and are eating well and have lost weight and am fitter and stronger. So for me I can control my diet and exercise easily but I have no control on my sleep. When I wake up at 3am and can’t get back to sleep, nothing I do, or the experts tell me to do, works. It’s frustrating and very disheartening.
We need a video on Omicron!
How does this affect people in other countries e.g. Spain,France who from what I seen tend to go to bed later due to siestas etc.Its clear it is highly complex.
35:50 Researchers, I don't believe you said whether study participants were asked to go to sleep or wake at a particular time? What you've uncovered is the positive correlation between late sleep and glucose control, correct?
It would seem the next step might be to ask study participants to go to sleep at a randomized time?
Thank you, very interesting
The UK now has a great many contributors to the Zoe COVID symptom tracker app. I'm sure that many, like myself, also follow these podcasts and would like to know join when we too can join the wider study.
I too had problems, using my laptop. It was very unclear, together with very many Um's throughout, made it frustrating.
It's clear good sleep is important. What is not clear is why sleep neurologists are unable to help people develop quality, restful sleep. Certainly having lower blood glucose during the day, low amounts of caffeine and in the morning only, light blocking curtains, eating low-fat and eliminating sugar, having a smaller dinner and a larger lunch, and exercising before 5:00 p.m., will help most people sleep better.
I am curious to understand how your body 'knows' what time it is, I assume it must be relative to other markers in your day. Presumably daylight saving time shifts are accommodated after a period of time?
I think others have mentioned it here but it was an oversight not to mention shift workers and what they might be able to do to help control their sleep and blood-sugar impacts. I certainly know I go to bed too late and get too little sleep but it is hard to shift these things with work and life pressures, just as finding the time to go to an exercise class, the gym, the pool etc. is amongst a busy life! I am going to try though, especially with menopause looming...
We do have an internal clock. Not sure how it works.
Have there been any studies on whether it is the clock time or the solar time that matters for the time at which you go to sleep and wake up? I live on the western end of a wide time zone and the solar time is around 2 hours later than the official time (slightly more in DST, slightly less the rest of the year), which means the sun rises late most of the year (8-9 am) and if I'm going to bed at midnight on the clock, it's actually around 10 pm in solar time.
GREAT INFO...
Bringing the post dawn blood glucose spike down to a reasonable level is a hug challenge for T2 diabetics.
Hug? 😄🤗
The Paul guy waffles too much
I find this fascinating. I thought there was a move away from unsaturated fats and refuting the ‘bad’ effects of all saturated fats. I am, and have always been overweight. I have HFI (Heredity Fructose Intolerance) so have never eaten sugars and related sweet things. Generally my sleep pattern is pretty good, as far as I’m aware. I often wonder what my blood sugars do. I have checked them from time to time and they dip if I’ve ingested Fructose. I hardly ever feel full. I think there’s likely to be some knock on from HFI with my “feel full” hormones. In fact if I’ve had anything with fructose (I usually allow myself up to 2gm per day) and if I’ve gone over my limit, the only way to stop feeling ill is to eat something like plain white bread or pasta, or a glass of milk. Fascinating! A “healthy” diet for me is anathema to most people! 😢
Brilliant!
The PIMA Indians stopped eating their regular diet of corn and beans after the river on their lands were diverted to the Hoover Dam then they were subsisting on the standard American diet and had to go into the city to work with McDonalds, etc. A setup for obesity and diabetes with its complications. Sad story of the effects of changing a whole food plant based nutrition to junk food.
Excellent information, as always....but.....the sound quality....very hard to hear.
It's getting up early that's the problem. So I don't.
What time should I finish my last meal of the day before my bedtime at 10pm?
I would tend to avoid breakfast altogether most days.
because of your accents the quality of the audio needs to be a lot better than what it is
Carbs are bad after a poor night's sleep, yet Dr Berry recommends toast with the egg and avocado. Sourdough or not, maybe just avoid the carbs.
Cards are bad for some to be sure... I guess that's what makes Personalised Nutrition so important...
@@Sunnysue31 I am talking about the advice given here. They say to avoid carbs after a bad night's sleep, but then immediately tell you to have toast.
But I checked the paper; they didn't test meals with less than 25% carbs, so they have no data on that
@@mockturtle1402 Yes but it's a tiny carb, only low carb diet people should aviod it, in the grand scheme of things toast is on the low end of carbs for breakfast, a slice is 15g of carbs
@@retrowrath9374 Nutrition data suggests it's double that, 30g. I wore a CGM that showed me that 30g of carbs (a slice of pizza) raised by BG by 4mmol/litre for 2 hours. If you are concerned about your blood glucose, maybe skip the bread altogether after a poor night's sleep. I can't see the downside.
I am concerned about your wholesale recommendations of avocado. Unless it is locally produced and hasn’t led to destruction of the environment and led to a drastic change in the diet of those who have turned to it as a lucrative mono-crop it can be disastrous to the ecosystems locally and environmentally and locally produced food can be just as healthy and nutritious. This after noting the disastrous impact of destroying indigenous people’s way of life for financial gain at the beginning of this podcast!
Drug cartels in Mexico have caused so much violence in main avocado-producing area that USA has just banned their import (February 2022). Mexican government then decided to send in the army.
How can we eat a healthy diet, when the food available to us is poisoned with glyphosate, et al?
Leave the USA or get the use of glyphosate banned.
Jonathan needs to ask shorter questions and stop interrupting - especially when Sarah has been asked to explain something, and he diverts the question back to the other (male) presenter.
Thank you for mentioning this. It is so obvious that Jonathan repeatedly interrupts, and clearly favored the male presenter. Important topic but the quality of this video is very poor.
Getting tediously Lengthy dear, ... 2Make it brief & succinct, try here 2keep out yr ongoing study research that has no concrete data yet, & also yr mutual, social sentiments too.Time is money..! Thanks 🧡🌹
The relentless music obscures the audio. What a shame. The "music" is a lazy kid's attempt at editing. Bottom line, go to bed when the sun goes down.
What’s with the background electro-music? Really irritating 😠
I love these podcasts! However, I wish Jonathan would stop interrupting to summarize what the guest speaker has just said. It seems he thinks we are not clever enough to understand without him putting it in simpler terms.
All primates eat at least 60% of their calories from fruits aka 90% carbs. That's why primates are one of the few mammals that have lost their ability to synthesize vitamin C. Due to our huge fruit consumption during our evolution, vitamin C is essential to us but not to cows, pigs, dogs or cats. It's easier to pinpoint the few times when primates don't snack on carbs. Apart from a bit of resting and play time, they eat carbs all day long. However, they eat a lot of fiber and do not eat a lot of fat and therefore don't have insulin issues. There are no dips below fasting levels. As long as we eat healthy carbs like fruits and whole grains and avoid (processed) fats, there is nothing to fear. It's when we combine fat with processed carbs or fiberless food that things go bad.
To feel good in our bodies we have to learn to feel our bodies well. It's worth to chew on this and to digest it well. You don't need to know what you look like to know what you feel like. It's not natural for animals to know what they look like. You don't need to know what weight you have to know if it's too much. You don't need to know how many calories you eat to know if it's too much. You don't need to enter your food in an app to know if it's healthy or not. You don't need to measure your blood pressure to know how you feel. You don't need to know your GI after a meal to know how you feel. All you need to do is to learn what healthy food is. Learn to love it. Then forget everything else. Don't eat unhealthy food again. Eat as much healthy food as you want and whenever you want. If there is a cup of berries in front of you, eat them now.
Good starting points:
nutritionstudies.org
nutritionfacts.org
If blood glucose is low then ketosis kicks in to provide energy
No?
When is ZOE going to be available in the UK?
So the old wives tale of “ an hour before midnight is worth two after” may be true. Plus the hangover cure of a fry up may work.
Really interesting - but, like the person who wrote the previous comment , I found the sound quality terrible! The only person I could hear 100% clearly all the time is the guy with the microphone. Frustrating!
Why would anyone want to eat a muffin for breakfast? Or at any other time of day? Revolting sugar infested junk
18:29 Summary of PREDICT1 study.
23:51 Sleep study
I should avoid sugar free product also....eg sugar free red bull
Early rise and make a briskwalk for messing up sleep.
You obviously save heard of Australia and our Indigenous population!
What is missing is insulin rise and fall. Blood Glucose acts in conjunction with insulin. Insulin levels trigger Glucose Levels.
You have it back-to-front. You eat carbohydrates, then your blood glucose rises, next your insulin rises to control the level of the blood glucose.
@@donaldevanshennings7732 Do some research. Current science states that the hormone insulin, along with other hormones actually controls how much glucose raises and falls. It's insulin "resistance" not glucose resistance that allows the cells to be bathed in "sugar."
@@anomarnamloh7444 yes the level of blood glucose is controlled by insulin we both agree here.
Insulin is released to remove glucose from the bloodstream after the level of glucose in the bloodstream has increased due to digestion.
When it can no longer do that you are diabetic and yes insulin resistant.
Why is sour dough bread better than other bread?
It uses fermentation rather than "brewers / bakers yeast" which is fed with sugar (and then retarded from rising too much with salt) not an expert... Just like to bake my own bread as a T2 diabetic cutting out that excess sugar (and salt) is better all round.
@@m4r14j Best to stop eating bread altogether if you can. The fermentation process turns the sugars to alcohol anyway, and this evaporates off when you bake the bread.
The flour in the bread is quickly turned to blood glucose when you eat it, but if it is wholemeal that takes longer.
But the fact remains, bread is not good if you are t2.
Put simply sourdough has less carbs that "ordinary" bread.
It is hard to see where the carbs go when it is made from flour. I thought it was the probiotics which were the key.
Anyway, the less bread you eat the better if you are diabetic.
@@m4r14j ok thanks
All this could have been said in a fraction of the time and drawing it out into this very long winded waffle also makes most of it really boring. Nor should there be continual interruptions to repeat what has just been said.
I hope no taxpayers money is used for this sort of science.
All the best TV is on late
No. All the best TV is on demand.
@@mockturtle1402 if you can afford the broadband
@@melgrant7404 You sound like you are making excuses. If you want to stay up late at night, watching TV, then do. But own your choices.
@@mockturtle1402 bit judgemental.i didn't say I made a habit of staying up late I merely made an observation.
@@melgrant7404 I don't watch broadcast TV. What are the good programmes that are on late?