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What, how and why I choose food
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- Опубліковано 4 лис 2023
- I'm not a fan of faddy diets but my eating follows three guidelines - NOT rules (I bend them all the time). I try to avoid Ultra Processed Food when not on the bike; I have monitored my glucose response to different foods and I try to eat to flatten any spikes; some days of the week I eat within a ten hour window, so called 'Time Restricted Eating'. See what you think and one or more ideas might work for you. Nutrition is staggeringly controversial - I expect A LOT of push-back to this video, which is fine, so long as it's constructive and polite.
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I do NOT have all the answers. The first videos will feature on what I currently do - food, strength, aerobic conditioning. Then I'll visit experts and try to improve. What works for me might not work for you.
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Supersapiens ceased trading in early 2024. I do NOT have all the answers. The first videos will feature on what I currently do - food, strength, aerobic conditioning. Then I'll visit experts and try to improve. What works for me might not work for you.
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Thank you for this. Age 70, a two-time winner over cancer (I HATE the term “survivor”😊), a former US Marine, father, grandfather and husband, and I’ll be damned if I going quietly into the night….
Rage rage rage against the dying of the light.
Ooh Rah, Devil Dog. Great attitude, you simply have to keep at it! A former Marine myself, I also had a bit of a cancer scare in '21 with my colon. Throught the grace of God, it was caught early and successfully removed. Keep up the hard work- I tell my training clients that getting old is not for the faint of heart! Semper Fi!
@@alwaysanotheradventure One of my favorites.....
Great video. I think a lot of people over 40 have come to the same conclusion to keep Healthy. Here's mine.
16 hour fast
Walk for 30 minutes as soon as you wake up
Eat fresh food
Exercise and stretch
Lift weavy weights if you can.
Avoid stress where you can
Do things you enjoy
Try not to over think things
Learn new skills and study
Greatest comment on the nets. Bravo. Can't say it any better
I am 76 and still riding 50 to 60 mls / week.
Exercise 2 to 3 hrs /Week
I keep myself as active as possible.
Good advice!! Thanks
Absolutely the best straight-ahead common sense approach! "Don't let the Old Man in" has been my theme song for a long time. Love it for the meaning and what it represents and supports. Such a large part of our entire life is played out in the mind that it seems ludicrous to have it be any other way. Thankfully I am able to continue a 5 days a week workout schedule that starts my day even though I have multiple knee issues which I work around. Close friend is a sports medicine orthopedic who I turn to for advise, guidance, and body care. 71 this coming July and thankful for everything, every damn day. Please continue to create such great work!!!
Love this! I’m 57 but want to get on a healthy track for the years ahead. Your advice is so wonderfully practical. Thank you!!
Intermittent fasting. I eat inside a eight hour window and nothing for 16 hours (most in bed asleep). Every two weeks do a 24 hour fast. However, I am not a zealot, I ease off on a weekend and do have the occasional snack, but I lost a stone and a half and feel better..
I got myself fat adapted by not eating carbohydrates and can now cycle over 100 miles in a fasted state and don't get hungry. It's nice to be free of having to carry bars and gels and saves money too.
Yeah but no bread, no fruit... I tried and couldn't do that. Mixed fuel is the way to go for me.
Merci beaucoup Simon for raising flags and advise on a healthy lifestyle….fully agree and encourage you to keep going 👍🏼👏🏻🇫🇷
Even knowing the questions and having some of the answers is going to be a big improvement for me. Thanks for doing this Simon. S
Gundry, physician, heart surgeon and researcher wrote "The Longevity Paradox, How to Die Young at a Ripe Old Age". It complements you rather well. Story: I'm sitting and eating a banana on Standish Mountain, Sunshine, Banff, Canadian Rockies with my ski touring gear. A senior is taking photos so we chat. His friend 80+ years skis up from the parking lot and ski tours to Mount Assinniboine and back. It takes about 5 days and involves sleeping in the snow apparently. I laugh and note the gentleman appears very well for 80 years old. He replies he's too old to eat but recently had chicken fingers. He does have a glass of Scotch every night and sometimes two. Then he skies down the mountain as graceful as a Russian ballerina.
Brilliant!
Thankyou for your videos. I am 70 and what makes me feel young is being around young people. I do a lot of weight training and running and I always train in a gym where there are lots of young people who have really good energy. All the people I know over 60 have health and mobility issues and all they talk about are their health conditions. I am a musician and I am in front of people all the time and I need to look good and to do that I need to train and have a special diet which is the same as what you describe in this video.
Watching this for my future self. I'll be turning 40 in 2025 and I don't plan on slowing down any time soon when it comes to my fitness and health.
Great seeing older guys still going at it, it gives me great hope for my future.
Cheers.
There is more good advice contained in this video than in most!
But to add something important: glucose monitoring is very interesting indeed and finally this means that the medical world is waking up to the effects of different foods on BG. However, what is even more important and still not routinely measured is insulin. Insulin is the hormone that manages glucose (and protein) when we eat but it governs a whole lot more processes as well (like autophagy). Essentially, if you measure your BG and it appears 'normal' you don't know if your body is using very high levels of insulin to achieve good BG control. Generally speaking, it is only when BG control fails and BG begins to rise that anyone takes notice and you get diagnosed with type 2 diabetes but by that stage your body has been dealing with the effects of high insulin for 10-20 years and insulin is highly inflammatory. So when you eat oats with nuts (for example) you do indeed get a lower BG spike (because the effect of the nuts is to lower the glycaemic index of the oats) but you end up with a longer period of elevated insulin because the glucose from the oats (the glycaemic load) still has to be managed. That dip in BG that some people experience after a high spike is because of a excessively high insulin limiting the liver's ability to create new glucose. When insulin is high then glucagon is low and gluconeogenesis cannot take place (this is what happens to people who experience hypoglycaemia which can be a life-threatening event). A lot of the claims around TRE are that it reduces calorie intake (and it may well do so) but it also puts your body into a low insulin state for a longer periods of time and that allows things like autophagy to occur.
Because of what I learned about my own body and health science in my early 40s I have gone down a very low carb intake route. No more cereals for me and I rarely eat breads, pastas, grains or potatoes. But like you, Simon, I do eat carbs on the bike but far less than any of my pals do. My pre-ride breakfast is likely to be bacon and eggs and that will easily get me through the first 30 hilly miles or so. On a 50 mile ride I don't need to eat at all but over that I will tend to bonk if I don't. So coffee and cake stops are definitely included, though generally speaking I use cycling as the excuse for a cake than because I really need it for fuel. It took me a good few months to become properly fat adapted because I was a fairly typical high-carb runner before that but once I got to grips with it it hasn't limited my performance at all (which not to say I perform at a high level but that is due to my lack of talent and training).
This is outstanding information. I'm 60 and have been doing this since 2012 (grains/corn/soy/dairy free), but will carb load before a big run or ride, and certainly during, after a certain point, in order to avoid bonking. I try to eat in a very non-inflammatory way, and from the source, rather than anything processed. The Dr. Gundry "yes and no food list" is an excellent guide. Surprisingly, Almonds are high up on the no list, because their skin is so inflammatory, so I never eat them. Same for peanuts/peanut products, and other legumes.
@@austinado16 inflammation is the next big thing for nutrition/health science to properly get to grips with. I haven't read Gundry recently but I do remember him having some very useful things to say. I'm glad you've found what works for you.
Sports science has shown you need carbs for higher levels of performance. So, while you can become fat adapted as your main fuel source, higher intensity efforts will always need carbs as the fuel source.
@@chrismadge7292 True, to a point. First, define high intensity. I doubt there is going to be a world record marathon runner not eating carbs; but sub 3 hours? Almost certainly, yes. Nobody is going to successfully race (never mind win) the TdF without carbs (though many of those riders train on low carb) but could someone ride the Etape d'Tour or all the alpine cols without them? Most certainly yes. Do 100m sprinters need carbs for 10 seconds of effort? Nobody knows. What about powerlifters (nothing is more intense than powerlifting)? Who knows.
Carbs boost performance but, as yet, there have been no elite level low carb athletes studied because they (probably) don't exist. And they don't exist because no elite level athlete is going to risk losing an edge because they believe they need carbs to be elite. It is an entirely circular argument but that is the real world sport science exists in. So sport science does not say 'you can't perform at a high level without carbs' just that, 'in the studies we've done, carb ingestion appears to boost performance in the small number of reasonably good amateurs that we have studied'. And the differences are small. But so are the differences in performance found with PEDs like EPO or blood doping but we know these matter at the top end of the elite field in athletics. Small differences do matter, if you are in the business of winning. But do they matter to the rest of us?
If you are not winning races the boost from carbs is purely for personal ego enhancing reasons (nothing inherently wrong with that; it is the only reason I have for pushing myself harder on a bike after all) but you need to be aware that eating high carb might come at a cost of long term health.
Exactly what causes type 2 diabetes is still to be determined but one thing that can't really be debated is that high carb intake over many years is heavily involved. Lifelong ultra & marathon runners have developed T2D (check out what Prof Tim Noakes - one of the most outstanding sports scientists alive - has to say about that). Olympic gold medal winning rowers (Steve Redgrave) have developed T2D.
My view is that if you are at national level in a sport that requires high performance then carbs will almost certainly boost your chances of placing in competitions & enhance the likelihood of you being selected for a national squad or professional team. But be aware of the risks & take steps to mitigate them when you retire from high level competition. Treat carbs in much the same way you'd treat steroids if they were legal to use (ie. they boost performance but have side effects that might be harmful to your health in the longer term). But if you are not elite ask yourself if the marginal gains you will get are worth it. If you are not racing bikes but just want to keep up with your mates in the cub run the best way I know would be to find a doctor who was willing to prescribe you testosterone, growth hormone & EPO (I read a fascinating account of someone in the USA who did exactly this). But unlike in the weight lifting world, where use of (black market) PEDs is rife, very few recreational runners & cyclists would even dream of doing so.
Personally speaking I treat carbs a bit like I treat alcohol. I consume both because I enjoy doing so & I believe it is important to enjoy living. But I certainly know I could drink & eat more than is good for me.
Good video, I quit sugar and ultra processed food 8 months ago and feel much better at 46. I eat oily fish and fermented food every day but am open to new ideas and evolving and fine-tuning things.
I've been fasting for 7/8 years, 4 hour eating window + 48 hour fasts. And I always ride fasted as I am an efficient fat-burner, up to 100 miles fasted. I've never felt better, never run out of energy, and healthier than I've ever been. The real benifits of autophagy for gained on day 2 of fasting, hence monthly 48 fasts come highly recommended!
You certainly seem to be on the right track though, good for you Simon 🤝
I do a weekly 36 hour fast.
How do you manage weight loss? Do you suffer from spells of light-headedness?
@@freddydad1 Not at all - just keep drinking water with mineral salts and you will be absolutely fine.
Thank-You for all the information! I'm John from Michigan U.S.A. I'm 67 retired and My Wife and I are working on getting in better shape. The yogurt I use is grass fed.
Nice stuff! At 66 I do a more restrictive OMAD (One Meal A Day) 4hr window 5 days a week to really give autophagy time to kick in. I live a Ketovore/Fat adapted lifestyle relying more on fat than glucose for energy. I have also determined that there is nothing good at all about refined carbs and sugar and have eliminated them completely from my life with great benefit. Still singletracking with the young guys 3-4 times a week and lifting heavy weights on alternating days. YMMV. Keep pedalin!
I couldn't get along with Keto but I know it works for many people. The population Zoe study into IF suggests the 10hr window is optimal, but you have to stick to it, and I don't! Superb that it's working well for you!
Everything in moderation, even moderation.
Thanks for another sensible video Simon. Im 62 almost 63. I work as a builder and its often extremely physical, hopefully semi retiring in 2024. At 6'1 and 13 stone i can still run 5k parkruns in 24 minutes and cycled lejog in 2021 with my son in 12 days. Its getting much harder to both carry out my job and exercise, like im burning the candle at both ends. In terms of diet, mines protein rich, lots of fish and chicken not much red meat, full fat milk and generally a clean diet. As my days vary so much physically so does my food intake.
Im grateful to be healthy when so many of my peers are not, especially in my line of work.
That’s a great point regarding physicality.
That’s a very impressive time for a park run, especially for an older runner. Great job.
@@doernerrrI’m 66 and my 5k park run pb recently as 24:30,and I thought I was doing well…😀👍
@@leecromer3289 You are doing well, very well actually. Still running at 66 is an accomplishment and being capable of a park run in 24:xx at that age is even better. I have slowed considerably over the years losing about 1 minute per mile in pace every 10 years, so now in my mid-seventies even though I have a time objective I am happy to just finish and enjoy the experience.
Doing LEJOG with your son sounds like the best challenge ever ! I’m jealous
I absolutely love the way you share this serious subject into a fun, easy, educational and interesting way that I want to get to be able to do also.
Wow, thank you!
I really appreciate the thoroughness of your diet research. I am 53 and currently only eat between 14h00 and 18h00 on most days every 2nd week or so I throw in a 36 hour waterfast. Currently I'm doing beef and eggs for 95% of my meals. I however am still at 21% bodyfat, currently I have no issue with energy on rides under 3 hours or runs under 2. I alternate running and cycling days with long runs on saturdays and long rides on sundays. Weight training is done 3 times a week. Largely my diet has been focused on eliminating rubbish so I will start reintroducing foods in time but so far 60days in I have no cravings for sugar or processed foods anymore. I will have to revise my plan once I get to the level of bodyfat you have but for now I am losing 0.5kg per week with no ill effects or shortness of energy. On the contrary my mental state, general energy and libido are up 1000%. and over the last 12 months I am down over 20kg
I was working on eating only during a 6 hour window, noon-6p. I found that moving toward an 8 or 9 hour window to be much better for me. Snacking is my weakness, during that eating window. I found it best to simply eat three meals with quality ingredients.
Hello Simon, very interested and looking forward to watching the upcoming videos. I am 68 next month and enjoy trail running, bike packing, open water swimming - actually I enjoy anything that keeps me moving. I do sometimes wonder for how much longer but having read Outlive by Peter Attia I realise that I have to prepare today to do what I want to do in my 80s and beyond. Really interested in your diet as this is probably my biggest problem area. Thanks for doing this. Kind Regards Tim
Hi Tim - great book isn't it! Get the glider as high as possible as early as possible for the long (hopefully slow) descent.
Peter Attia research etc is brilliant, listened to a few of his podcasts👍🏽
The speed at which the carbs from the oats hits your bloodstream is influenced by the physical processing. If you crush the grain to a powder, you speed up the absorption compared to a whole unground grain. If you roll the oat, the absorption speed is reduced some compared to the powdered oat. Steel cut oats are minimally processed, and have an even slower absorption rate than stone ground. (all this supposes that your chewing rate, another processing step, is constant). At the lower limit, and a bit extreme for most of us, is to swallow the grain whole and don't chew.
Which is why instant oats are not great. The porridge we use is whole rolled mixed with steel cut, so I suppose the cooking also speeds the transit. Today I had them just soaked for a while in milk. I’m getting another CGM and will see the effect of cycling immediately after.
Thanks for this. I'm almost 74 and have been a Roadie for almost 30 years. I almost always ride
with a group. I ride around 200k a week and have improved my fitness in the last 6 months since I got a power meter and added some structure in my cycling. However I realise that I need to do something in addition to cycling, so I'm looking forwards to more of you wisdom.
Not sure if it's wisdom you'll get from me 😁 - maybe a few ideas. However, in the second part of the series I'll try to get some myself when I reach out to some experts for their advice.
What a great idea for a series! The only thing you said that jarred with me was "10 summers". The activities might be different but I hate the idea of procrastinating: "The weather's not right" etc, just get out there and do something.
Looks to be a great series Simon, super interesting and a lot of food for thought. I'm 54 and 3/4 now so definitely slipping into the 'older athlete' category!
I suffer with chronic sciatica which prevents me from doing certain activities. Thankfully it does not affect my cycling one bit and, earlier this year I took a job as a cycle instructor. My point is, don't dwell too much on what you can't do, do what you can do. I'm 58 and am fitter now than when I was 48 (possibly even 38!) and over three stone lighter! I wish I could get back into my hill walking but that is a distant dream - although I'm not selling my boots yet. I am concentrating on my cycling and even went touring to Scotland (Planning to do Portugal or Northern France next year) which I loved. I am adapting as I get older and will do what I can to keep cycling which includes building a lighter touring bike so I can travel more miles but do Air B n B instead of carrying 40Kg of gear and food (Scotland is not flat!). Great video and I will be following the series.
That’s great Donny - focus on what you can do. (And perhaps push against things you think you can’t 😁). Hang onto those boots.
Loving the videos, the tips and knowledge you’re passing on is excellent. I recently changed my diet to reduce sugar simply because at 60 years old and being fit and active I thought everything was OK, doing and eating what I’d eaten for over ten years. Until a recent blood test revealed blood sugar was near the pre diabetes stage. Stopped eating dried fruit, no fruit juice, green apples only, two bananas a week max. Oats for breakfast and introduced Greek yogurt, next blood test was in 12 weeks and all was normal. Those small changes made a huge difference, even when I eat like a rabbit. 👍🏼🚴🏼🚴🏼
Sounds good Carlos. Mind those oats though, they can be deceptive. Have some almonds first - the protein delays the glucose being absorbed and resulting insulin spike.
@@alwaysanotheradventure Thanks for the advice and I will tomorrow. 👍🏼🚴🏼🚴🏼
I add LSA to my rolled oats. It contains almond meal and linseed. Helps keep blood sugar spikes low.
Thanks for that Graham - Liz takes linseed so I’ll try some.
As always great videos
I’m only 57 and an older wise guy once said to me think ten years either side of your age what haven’t you done in the last ten years and what you want to do in the next ten years you have lost ten years so do twice as much in the next ten years don’t grow old wishing you had done things you are an inspiration Simon keep up the great work/ videos
What a great way of looking at life Gary - thanks.
Very interesting. Thank you. Sugar control is sadly overlooked. If everyone over 40 in the UK had their blood sugar tested it would reveal a huge level of pre and type 2 diabetes.
This is one of Dr Attia's bug bears. If someone is 0.5 below pre-diabetes you're 'normal' and nothing happens, whereas that's exactly the person who would benefit from intervention.
Sugar doesn't cause diabetes; fat does, especially saturated fat from animals like lard and dripping, and to a lesser extent, palm-fat/oil.
Avoid fat that is solid at room temperature. It gets into your body cells and blocks your insulin receptors; a condition known as intramyocellular lipid. So then when you eat sugary foods, the sugar goes into your blood stream but it can't get into your cells where it is needed for energy because they are already blocked, so you become hyperglycaemic, feel unwell, and can often need urgent medical intervention.
There is a group of Doctors in America who are swimming against the tide and facing a massive backlash from the establishment because they are reversing type two diabetes, hypertension, and heart disease &c by putting their patients on a whole-food plant-based diet.
Watch "What The Health" when you have 90mins to spare.
I think I’m on the same page as you Simon… I can recommend Prof Tim Spector’s book “ Food for Life” as useful overview of the latest Scientific research on food, genuinely interesting read.
Personally the greatest health benefit that works for me has being to drastically reduce the amount of sugar I consume, I still like cake very occasionally but I avoid cheap chocolate and biscuits etc plus, and I know some people will not like this, I don’t eat meat . My energy levels and sense of well being have definitely increased as a result . That works for me but we are all different and everyone has to find their own way to a healthy lifestyle.
Diet is obviously part of living well. Ultra processed food is about maximising profit and convenience not health.
I agree with all this. I have Prof Spector’s book and the audio version. I very rarely eat meat too.
We do sound like we’re going in a similar direction - you might check out Dr Peter Attia’s book ‘Outlive’. In the ‘further reading and listening’ link on the video description there’s a link to his book and also a Zoe podcast with him.
Food is as, or more important than exercise. Keep food simple and natural, cook at home as much as possible, including fresh “greens” in every meal. Sugar, at a minimum, preferably from fruits.
I'm going to report you to the AUTHORITIES! You're clearly guilty of having too much fun. And that's why I subscribed.
😁
All good! I’m 74 6 foot three weigh 176 pounds. Mediterranean diet no alcohol no smoking ever eat the proper amount of protein and carbohydrates. No processed foods plenty of fluids. I also follow a restricted time of eating just like you do, I also have two eggs every morning, which really helps with heart health and your circulation, as a result, I ride a bike 25 miles per day at 25 mph and 1000 to 2000 vertical feet of climbing a row hike snowshoe cross country ski and kayak. I never work at it. I have fun I play at all these things being playful is the key.
I think it’s great that you showed us using the glucose monitor to find out what foods spike YOUR blood sugar. It’s going to be different for everyone.
Experiments on oneself are the best! Thanks Simon I look forward to this series very much 😊
Just come across your video series having started to take my own health and fitness seriously at age 57. Love the topic, your overall approach and of course the stellar production. However, given that you go beyond just "Here's what I do" and make several claims, you might want to add in the notes some evidence for those claims. In some cases it might be hard to find (Autophagy after a 10 hour fast? Not sure you'll find too much support for that), in other cases of course it will be easy but still very useful for readers (blood sugar spikes, glucose control). Also, maybe it might be interesting to say more about why you avoid ultra processed food? Looking forward to watching more and inspired by the videos!
Outstanding! Subscribed! Im 58 and still big wall climb, put up 1st ascents, thru hiking, and touring on my Surley. Im also a ski instructor and guide in the backcountry. Im a former US Marine and our mantra after coming home.was to "live everyday like its your last". Im feeling the the years of abuse I put my body thru but your point about attitude is absolutely essential to "get busy livin or get busy dieing". Keep you videos coming cause I aint about to stop.
Very interesting. Strength training is super important as we age.
Absolutely. Also stretching and balance are really important. Many older people have falls, even around the house.
I believe it's very important before we age too. Because there is unavoidably going to be decline in aging, I want to be in as good shape as possible before that decline starts. I'm late to the party starting in earnest at 48 (following that theory), but I'll lift from now until I can't.
That kefir looks nice i think I'll try that. Thanks for these videos
It's great, albeit a little sour. Make sure it's not flavoured (emulsifiers) or pasteurised (kills the active bacteria).
Wonderful videos, thank you. I'll try to follow them all. 12 years ago I started playing pickleball, and 50 years ago I started riding road bikes. in fact, as I type this I can reach out and touch my Pinarello bike. And Hey! I believe my breakfasts are quite like yours. Walnuts, almonds, cashews, raisins, plain Greek non-fat yogurt, Grape Nuts Flakes, and 1% milk.
Excellent advice and very well stated. I’ve been following eating guidelines similar to these for several years and it’s been beneficial to my health and fitness. One difference is I try to start every day with a healthy breakfast and, as I train early in the day, I get up extra early to accommodate the habit. Theory is to throw some coal in the fire box and build steam before I begin to climb that mountain. Some people my think this lifestyle is too difficult or fear it will be unpleasant, but I think once it becomes routine life is more fun and one feels more youthful in everyday activities. Excellent advice and keep up the good work Simon. Cheers.
So true about the routine. I know all too quickly when I try to do too much fasted.
Dear Simon, good effort and I am very interested in the subject. Reaching 60 years myself next years, can't really believe that number though. Still in a reasonable shape and doing an average of 10.000 km on the bike every year, can't imagine giving that cycling up though as I become older and I do agree, it must be possible up to a, hopefully, very old age. Anyway, best of luck and very interested what you will find out on the subject, best regards from Holland, Jan
That's inspiring Jan - 10,000km - wow! Maybe look into some other bits of cross-training too?
@@alwaysanotheradventure Thanks Simon, yep, good option, I started that about a year ago together with other exercises to keep me fitter on the bike.. and it works. I guess you already knew that..😄
I like the sound of this. I am 69. I used to walk miles, cycle every day. Then, take part in backpacking, camping events. I work in care support...then a last June, I was cycle to work when I was hit by an electric vehicle...fracture collarbone. Its still fractured. I also follow the Zoe diet advice. I am now following a physiotherapy program. Its helpful. If you have any advice, I would be very grateful.
That sounds awful Stewart, and possibly very frustrating.
No advice except to follow the physio advice and, if you have any doubts, seek a second opinion. It always surprises me how much of an art rather than science medicine can be.
Maybe focus on what you can do and some of the ideas in the ‘Give a Fu*k’ video about finding purpose and community if you feel that’s appropriate to your circumstances.
@alwaysanotheradventure Hi, thank you very much. Frustrating is right, especially as I have been seen eight times at the fracture clinic, each specialist I have seen past the first examination where I was told I would need surgery, pinned. I have not seen the same surgeon. Each one I have met gives a different explanation. No one has shown an x-ray or gave me advice. In late November, I called my GPs, and they passed me back to the hospital. I was advised to attend the physiotherapy department, and my advisor there passed over to a clinic where I was treated with fluid. This stopped my shoulders, and my arm freezes up. I am applying for the x-ray showing there's no change in my shoulder. I am searching for an alternative clinic, hospital where I can get the second opinion. Cheers.
Same porridge I use before going out, it has to be organic to avoid pesticides or fertilizers which are a necessity for growing in damp climates. I spread milled nuts and seeds on mine (plus many other things) and do not eat until 10.
A nutritionist friend and athlete has ditched all sugar based foods, grains and majority of fruits, his diet is fat based and this provides very long term fuel for riding and running.
Yes it’s an approach I first heard about in 2002 and works for some people (remember the Atkins Diet?). Quitting fruit is not for me. I try, at different phases of the year, to encourage my body to use more fat as fuel by fasted training. Going all-out one way seems too extreme for me.
Yay! another M&S seeded sourdough fan!
I eat very little processed food, and on one occasion I suffered the most horrible heartburn, ibs-like symptoms , which lasted for about a month . Anything I ate ,like bread, milk, etc caused me to feel bloated. Even coffee ,which I love caused mild nausea and heartburn.
I looked at the ingredients and there wasn't any monosodium glutamate . There were some other things, but which one caused the damage ,I do not know.
I like the look of your recipes! Where can i see those?
It's great bread. And some reactions you never get to the bottom of. The recipes are in the same playlist as this video - quick link here. tinyurl.com/OlderAthleteVideos The ones with green borders to the thumbnails
Good video - snappy and informative. I’ve been making my own yoghurt now for a while. It’s so simple and of course you can flavour it with real fruit as well as adding things like nuts, seeds, etc. I’ve had mixed success with homemade sourdough. Sadly, a lot of shop bought sourdough isn’t quite what it seems so no surprise your different glucose reactions to different sources.
Liz makes a good tasting sourdough but they come out flat like a discus 😁
@@alwaysanotheradventure I share her pain!
Great information, i eat totally wrong although i should know better, food nutrition was my favourite subject when i did my training as a chef. I do keep away from processed foods, but tend to eat far too many carbs, when i was a pastry chef i got addicted to cakes and deserts. I love sour dough bread and started to make my own. But now retired trying to get myself out of bad eating habits.
I’ll do more in the next video but what works for me is not trying to do it every day. Have good days and, if not ‘bad’ days then some that are less good.
Dr Jason Fung has some great UA-cam vids re low carb/Keto and intermittent fasting, really set me on the right path
I really enjoyed this video, Simon, and particularly look forward to the follow-up videos on nutrition (especially the recipes!) My weak spot is sugar, and I know it's bad for me, especially for inflammation (and, I think, creates a biological environment that is friendly to cancer). I keep cookies, sweets and cake out of the house, but just can't enjoy my first thing in the morning coffee without a small teaspoon of demerara. I also enjoy bread, so was interested in your findings re: the local sourdough!
The Zoe project - is that a consumer-level product, or were you in a research study? A former colleague does fascinating research with continuous glucose monitoring, looking at the minute-by-minute effects of activity, exercise, and breaking up sedentary periods (like sitting at the computer, which I'm doing now!). My midday snack is often a slice of toast and homemade jam, or local honey, and a cup of builder's tea with one flat teaspoon of white sugar (agh). That's my sugar gene kicking in!
The video series is coming together nicely, they're easy to follow, and contain the promise of future information, which will help to keep people coming back. I think you've got it about right.
I'm just reading your email David, but a quick reply - Zoe was not a formal research study, it's a consumer level thing: zoe.com/
Thanks for the good sound advice!
Whole foods are the way to go, and vegetarian, even better. For fermented foods: I recommend kimchi (easy to make) and natto (not easy to make!). I read that it takes two days of fasting to get into autophagy, perhaps you were thinking of ketosis?
I thought it was the other way around 😁! I’m certainly not burning keytones. I like sauerkraut but Liz goes for the kimchi. I had it in Korea and couldn’t get along with it!
@@alwaysanotheradventure kimchi has the added benefit of containing anti-inflamitaries. Perhaps that's something you could discuss: food for repair and recovery. I recomend ginger, tumeric and fatty fish (not together!).
Well thought out and clearly communicated! Thank you so much for sharing this. I have watched the two videos in this series and have gotten so much insight so far.
At 57 and in relatively good health, I decided to be really proactive to my future health. I am looking forward to #3
Video 3 should be there - please check the playlist tinyurl.com/OlderAthleteVideos Strength videos coming mid-week. Aerobic conditioning next weekend.
This video has expensive informations which doctors wouldn't share it publicly. Glad we can get such valuable knowledge from you through UA-cam without clearing out bank balance 😅. As always ❤
I appreciate your videos for older athletes. I like that you, an older athlete, take your nutrition and training seriously, in a way that is about health, not vanity. Plus, I get to see the lovely place you live. The food you eat is not rocket science and as I watch I notice ways I can bump it up a notch in my own eating habits. Oh! Fennel! I always wondered how I might prepare that. Many thanks from an older athlete in Kentucky.
Kentucky! It amazes me the places these videos reach and I'm pleased they did. Here's another (even easier) way with fennel, pasta, mint and peas - although I now substitute edamame beans for peas to add protein ua-cam.com/video/2zozHgRtTxs/v-deo.html
Very well put and a good balance of reality, the main points to take in is keeping the carbs / sugar low and balanced this is the element that will cause most health issues but i like the approach and truth great work and keep it going thank you.
What I miss here is the choice of food that tastes good, enjoy and is good for you. Life is not just about exercise and getting old, it’s also about enjoying the ride as you get older, so more emphasis oneindig that balance is what I look for and I think a lot of your viewers. I am 74, tennis 3 times per week, golf at least once, work out with weights and resistance bands and some limited bicycle riding. I enjoy 3 meals a day and I eat what I enjoy and at the same time avoid junk and sugar.
Life is good, now on to losing 20 lbs😊
Nature can be wonderful if we treated fair. I used to ride a bike regularly but I had to give it up too many close calls I even saw people get hit, traffic today I would say is dangerous. I’ve also been a swimmer and I love to swim ,water is a healer , I do a half a mile once a week. I have always fasted , it’s a wonder to me why many people don’t know the benefits of fasting lets your whole body rest organs stomach liver kidney . It’s nice to hear other people discussing the subject ,nutrition there’s so many facets to it .you come up with some good ideas there thank you .83
Thank you, Simon. I had started to look at my diet in order to help my recovery from Chronic Fatigue Syndrome. My husband is a cyclist and definitely needs help in reducing his love of ultra-processed food (particularly crisps!). I took part in a Zoe study for Intermittent Fasting and continue with that now- usually a 10 hour window. I also listened to a podcast last year where the expert recommended ‘movement after eating’ - and I always go out for a short walk or get some housework done after a meal or snack (I rarely need a snack now). Ps. Off to M&S to get the granola and sourdough!
Movement after eating is so important- even if just doing the washing up!
Great channel . Im 54 the last 35 years ive been working out (gym ,run , ive noticed that gym work out makes us look younger than cardio . And there is science there . I love cardio ,run ,cycle . But i do less muscle building just maintenance lol. Cheers 🍺
Great video Simon. Loads of very good information.
I also practice Time Restricted Eating in a 10 hour window. I've found that this one single change to my approach to eating has made the most significant difference in my overall fitness. I'm up at 05:00 each day and usually do a moderate 5K morning run fasted. My eating window stops no later than 7:00.
Like you, I alter my meals to accommodate the calorie needs for big cycling days or longer more intense runs.
Lastly, I would add that consistent, quality sleep is also part of my magic formula. Something I hope you'll touch on in the upcoming videos.
Good sleep hygiene and a restful 8 hours of sleep each night proven to also be part of my winning formula.
It definitely takes time, diligence and a an awful lot of initial trial and error to figure out what works best, but indeed, it's definitely worth it.
Fantastic content. Looking forward to rest of the series.
Absolutely on the sleep!!! 🛌 (not the most exciting thing to shoot on video) 😁
@@alwaysanotheradventure Yeap. Sleep. Not exactly an exciting visual! (lol).
Super important to fitness though -- and something we all neglect from time to time. I find even one night of poor or inadequate sleep can throw off my fitness and take a week to rebound.
Good incentive not to do it!
Keep up the great work.
Simon, you deserve a direct drive turbo, so much nicer than the wheel on you are using. And at 47 I'm really interested in this, after a lifetime of cycling I've introduced walking, running and weight training into my life, that's improved a hip and my back, next to sort diet.
Thanks Hector - I now have a Zwift turbo.
Nice one!! Interesting nugget about protein and fiber having an influence on glucose absorption. I'll look that up
Glucose control is of the utmost importance. I've found Moringa to be extremely effective. I take 6 capsules per day.
I’ll look into that - thank you Frank
Good stuff. How have I missed this channel for so long. Very professional.
Thanks Alan - glad you found it eventually.
Great advice! In a world where athletes are constantly told to fuel with sugar, upto 120g/hour! This is a much better approach!
Great suggestions indeed. Thanks for this new set of videos!
Blue Zones Book also highlights these key elements for centurions !
Thank you for this video, Ive been doing most of what you talk about But have been struggling with longer rides. I find that I'm usually good for a fasted ride 2hours max about 50km and I try to do most of these rides in a zone 2, ( still trying to dial that in effectively). Once again thank you , I have found your channel exceptionally informative and helpful. Keep up the good work.
For what it's worth James, I still struggle with a clear Z2 definition. Nose breathing, no mouth, seems to be a good guide but I'm trying to get someone on who really knows this stuff.
Try doing zone 2 by HR rather than power@@alwaysanotheradventure...calculate your max HR, including age and whether you are taking beta blockers etc. Then aim for 60-70 percent -- so if 160 is your max HR, aim for 95-1115 bpm. That will seem absurdly low and easy, but try doing it for 2 hours plus...especially uphill. Also, I'm not sold on the benefits of fasted exercise anymore. I find that having at least a banana before exercise gives me more energy and avoids bonking. Another definition of Z2 is the ability to talk without gasping. I've found that it correlates to 60-70 percent of HR. Finally, Z2 is really hard if you're running, whereas with cycling you have the ability to recover quickly if you get out of the zone by coasting or gearing down.
@@sigalfamily4771 You're right about how all these things change. I now have a slice of toast before a run or outdoor bike (curiously not a turbo) and I'm using HR and especially nose breathing as an upper limit of Z2. Tapping into what your body is doing is so much more helpful than prescribed numbers and it's fun finding out these things!
Checkout Inigo San Millan for in depth zone 2. Great content.
Glucose is a sugar. Eating OMAD low carb no sugar high protein - eggs, meat, oily fish and natural fat is the way to go. Cook from scratch. Do HIIT as well. Carbs and sugar are quite literally killers. Cut out wheat based starchy processed foods - bread, pasta, pizza, potatoes, pies, crisps, biscuits, cakes, alcohol, coffee. Any food with an ingredients list scrutinise for it additives, preservatives, stabilisers, colouring, aspartame, dextrose, maltodextrin, MSG, gluten, etc.
Hi Alex - I know it works for some people but I tried this and it’s not for me. Really pleased it works for you long term.
Thank you for this episode. Easy to understand . Practical and above all useful.
Glad it was helpful!
Thanks for sharing.
Everybody has their own nutrition theory. Now retired, i spend my time on the bike, in the field caring for my olives (Spain) and reading about science and how to remain healthy and strong until 95.
If you follow the latest longevity science recommendations, you would be suggested to eat ~3hrs before sleep and sleep at ~9pm for catching the deep cycle and give you an even better recovery.
Your lab results are the only reference if your nutrition strategy is optimal.
Sounds idyllic!
Excellent - in a short video you have covered the main points
I recently started making my own natto. So much goodness about it. Great for the bones, teeth, circulation, heart. Even helps autophagy as it contains "spermidine". And is packed with probiotics. So many of them it is likely to make it alive to out gut. It also turns to spore form to protect itself so can come alive again when in the gut! Just avoid too much as contains purines. It contains an enzyme called "nattokinase" and lots of k2 in mk7 form. Also lots of protein, iron etc.
I had to look up "Natto" - I'd never heard of it! Thanks for this Andrew. I need to learn more.
Thanks Simon. Very interesting and parallels my own search for a healthy diet. Though I’m not an athlete and am ‘much’ older than you my attempt to stay healthy for longer is the same. I make my own healthy granola (can email recipe) with Greek yogurt, 0% fat and no nasties. A nutritionist has told me increase good protein and obviously cut back on carbs. She recommended some light exercise before eating protein as it helped muscle repair. Good for Miss Maggie again!
Sounds good Mike.
I’ve just come across your channel so a little bit late with the comments ,I’ve done the Zoe programme as well and found oats had the same effect on my glucose levels but being a porridge lover I’ve changed the recipe to 1/3 oats 1/3 rye flakes and 1/3 barley flakes lowering the glucose response dramatically.
Ooh interesting - I’ll try that.
Just found you’re channel,superb mate and very well filmed and put together 👌 now subbed
Awesome, thank you!
Hello, also loved ur video's on what meal preparation u did before a long ride, and then came home to cook it in oven later.
Thank you so much 🙂. There are more like that in the playlist - my favourite sort!
I was interested in your use of continuous glucose monitoring and the Zoe healthy eating program. I’m off to do a bit more research on this but it would be great if you would consider making a separate video on this subject alone. Thanks for the helpful videos
I have had a few questions about that and, as you say, I plan to make another video using a CGM and testing different food combinations.
There’s a ‘further reading/listening’ link in the video description which will take you to some of the resources I found useful including a ‘10 top tips’ from the Zoe team.
@@alwaysanotheradventure look forward to viewing it and thanks for the heads up re the links 👍
Really interesting stuff thank you Simon. As I get older it's weight control I need. Also as a still working 70 Yr old time is my enemy. Look forward to the next video. 👍
Simply love your channel. Don't let the smart man out 😏
I'd add to all of this. Good supplementation. But not just any. Find ones that do something. Don't take blindly with no results. But that's my two cents.
A healthy person not eating any carbs will never have any issues. The liver can produce all the glucose you need via neoglucogenesis. I would advise you to bin the junk carbs like bread, oats etc.
I tried it short term but it’s not for me.
@@alwaysanotheradventure why didn't it suit you? Personally I love it.
WOW at last i found some one that eats like i do maybe different timings but same total goals im older than you born in 1935 bike raced in the 50s cannot run but still cycle on a French Mercier chrome moly nearly 60 years old original paint loved your video thank you.
Glad you enjoy the video David - lots more on the channel 😁
Great video, but one thing I disagree with. Cow’s milk is an ultra-processed food. A cow takes plants and converts it into something designed to turn a tiny calf into a gigantic heifer as quickly as possible thanks to high sugar and fat content, bound up with cholesterol, saturated fat, and estrogen (among other mammalian hormones). I’d call dairy ultra-processed but any reasonable definition!
It's certainly a processed food, I'm less sure about ultra processed but I do take your point.
@@alwaysanotheradventure yeah I'd agree too, not ultra-processed
Superb video. Looking forward to the rest.
The answer is simple: The trainability of the human body does end with death. Up to this date, the body will respond to training positively. Of course, we won't reach the same levels as with 25 or 45, but we can stay mobile, healthy and with a much better living quality. Yes, the earlier you start, the easier it is, but it is never too late. What we have to accept is, that recovery times get significantly longer and we have to have good nutrition and should be careful with alcohol and cigarettes. So the training regime has to be smarter and the doses of hard suffering smaller. That does not mean, that we do not have to leave our comfort zone occasionally. We still can and must train hard, but polarized.
Very good, sensible and realistic 👍
Hello Simon
We were at school together
I have just come across your uTube videos and you
There are very good
Best wishes
Julian Bromly
Well there's a lot of water under that bridge! Fantastic to hear from you Julian. I still occasionally see Arnie Dunn when I visit Edinburgh and he brings me more up to date with what folk are doing. I believe he mentioned you're a GP in Newcastle? Quite a lot of doctors from our school it seems.
I'm somewhat detached from old school pals - and pretty much everything else here on Ardnamurchan. Although not as detached as David Naylor who runs the hostel on Tiree and who we visited a couple of years back.
I see from your profile photo you're a cyclist, which seems a sensible way to try to keep the years at bay. Absolutely excellent to hear from you, and I hope your Mum (who I filmed with a few times) is still doing OK.
S
I like where this is going 👍🏻
Good video, I always run during my fast! 5 years intermittent fasting 17 to 18 hours, even after run, I don’t feel hungry!! When your body is fat burning, you always have access to energy! I eat all my calories and protein during 6 to 7 hour window! low carb, high fat diet .👍🏻🏃🏽♂️🫀☀️
There is a handy little booklet called "What's in your food" which is a pocket guide to all those additives listed on the packet.
Thanks for that Alex.
Great series thanks. I wanted to ask about your porridge. When selecting the nuts did you consider omega 3:6 balance. I believe almonds are more quite high omega 6 and we generally get far too much 6. Walnuts are lower in 6 apparently.
I didn’t think about that, but it makes sense. There’s a video coming soon (2 weeks) with an older climber who talks about blueberries and walnuts for his heart health, so that’s probably why. I’ll look into this - thank you 🙏
Hi great content what rucksack please keep it going inspiring 😊
Thanks John. All my kit, from filming to cycling, is linked in the video description. In thus case the rucksack is - Rab Aeon LT25: amzn.to/3kxksLT
I really needed this info, thanks! Gotta do it now. Love the area where you train, where is it?
Scottish west highlands near Strontian.
Lovely! @@alwaysanotheradventure
I wish I could plan my meals like that- especially the timing - but sadly work - including oncalls - make it impossible. My greatest downfall. Especially in someone as ancient as I. But very good advice. and excellent video.
I do it when I can - on days when it doesn't work out, that's fine. Having a mix helps (in my view) because my body doesn't settle into working in one way.
Really good informative video, well presented in easy to follow steps.
Interesting that you've used the Zoe monitor. This is something I've been considering. How did you find it?
It's excellent. Two parts - the testing phase and the regular use phase. The testing, with the CGM, muffins, poo and blood kit is amazing and I learnt a lot.
When the results come back, the App then works like MyFitnessPall except personalised to you. If you grab a supermarket sandwich for lunch, get take-aways or ready meals, the App is excellent - just scan a barcode and it give a health score personalised to your body, based on the results.
But if you cook your meals from scratch (as I do in video 3 of this series), the App is a PIA - entering weight of each ingredient takes for ever! Once I discovered our diets were almost always healthy, I stopped using the App. At earlier, busier working times in my life it would have been brilliant.
In summary, if you can afford it, it's worth it.
@@alwaysanotheradventure Many thanks for your reply. That sounds good. So basically it actually does what it says it does. Might just give that a go.
Hi I’m 55 and still completing 12hr shifts with the police. My structure struggles really with food. I try all the time to eat healthy but that suffers as I get energy dips. Especially when I’m on nights. I then tend to crave carbs.
I think we all can identify with that, from stressful times in our own jobs (probably not as stressful as Police!). Have you tried planning for those moments, taking something protein rich which could satisfy those moments? Maybe something processed - a protein bar - which is less than ideal but might fill you for longer? Make the meal breaks before those moments healthy, even taking your own food in? Just thoughts - what I tried doing when I was working long shifts (10:00-23:30) with the stress of live tv.
Interesting i generally eat only twice a day,so i eat at 12 & then again about 6pm.If its a ride day i will ride for two hours have lunch ride home again 2 more hours,have a bath & strech,then eat a high carb & protein meal about 2pm & eat again as normal about 6.30pm.
Think about your future self. I started in my mid 50’s after I met a guy after a triathlon who had done the same event and was 80+ . “That could be me” I thought and have not looked back. When I was 69 I completed a 200 mile ride in a day, I’ve also done 100 Mi. trail rides with lots of climbing since then. Start where you are and get comfortable being a bit uncomfortable with physical activity and you can go quite far-
That’s a great approach Mark.