Enduring Health

This week, Dr Hussain is joined by choir director and Liberty singer, Kari Olsen-Porthouse, who also runs workplace wellbeing initiatives with singing workshops. Kari has joined the discussion today to discuss the many health benefits of singing, as well as the difference it can make to individuals, to businesses, and to communities. Key Takeaways Singing as a group promotes teamwork, good feeling and camaraderie, which in turn brings happiness and comfort. In Kari’s eyes, the singing comes secondary in many cases, and a “good singing voice” is certainly not a prerequisite for joining. Kari has begun to shy away from using the term “choir” as it makes prospective members believe that some level of expertise or experience is required in order to join. This is not the case. People seem to learn better when music is involved. This is especially true of children, who find it much easier to absorb information if it is in the form of a song, such as the alphabet song, or times tables. Scientific studies have shown that singing has a positive effect upon health in numerous ways such as improved posture, inducing a better quality of sleep, strengthening the immune system, and c an act as a natural anti-depressant. One of Kari’s members has reported that her heart condition is improved since becoming part of the singing group. Her breathing, also, has drastically improved. Workplace singing is something Kari is a passionate advocate of, as she feels that it promotes wellbeing, communication and team spirit. It also gives the sometimes lesser-spotted talents a chance to shine. Best Moments ‘When people say to me “I can’t sing”, I say “Who says?”' ‘I do everything by ear’ ‘If you can speak, you can sing’ ‘All I ever want to do is share it’ ‘Are you woodwind players, or are you singers?'   ABOUT THE HOST Dr Shan Hussain is an author, general practitioner, health coach, wellness advisor and ambassador to the World Health Innovation Summit. As Founder of The Health Studio and a medical doctor of 18 years, he has a special interest in health promotion and disease prevention. He works with individuals and organisations to help naturally improve health in a sustainable, holistic manner. Dr Hussain has developed several coaching and mentorship programmes designed to help reverse the symptoms of many stress-related health problems. His best-selling book, 'The Big Prescription' serves as a guide for readers to learn about evidence-based holistic health practices that create the foundation of his work.   HOST CONTACT METHOD Dr Shan Hussain • Connect with Dr Shan Hussain through his website at http://www.thehealthstudio.net. • If you would like to support our Podcast, please visit our Patreon page at www.patreon.com/enduringhealth   ABOUT THE GUEST: Kari is a freelance choir director who graduated from Middlesex University with a Performance Art degree in music and technical theatre. After a period of time working to edit commercials for television, she went on to complete a psychology degree moved into a career in primary school teaching. As a specialist music teacher, she ran five different school choirs for junior school children and began a community choir for the parents. She left teaching in 2017 to fully devote her time to choral singing. Operating out of Nottingham she now runs a hugely successful community choir, and also runs workplace singing workshops as part of wellbeing initiatives. Her clients have included NutraCheck, NHS Digital, The University of Nottingham, Hillarys and the Post Office. She believes that everyone can sing and that we can all learn and make improvements to our vocal sound. She teaches singing in a way which aims to be accessible for everyone. Most of all, she helps deliver confidence to singers through informal teaching methods and great sense of fun. She believes in the power of choral singing, and the sense of community and good feeling it creates, and the proven associated health benefits we can derive Valuable Resources Liberty Singer: www.libertysinger.com Liberty Singer Facebook: www.facebook.com/libertysinger Kari Olsen-Porthouse Twitter: @libertysinger73 Email Kari at: libertysinger@gmail.com     Support the show: https://www.patreon.com/enduringhealth See omnystudio.com/listener for privacy information.

After a brief hiatus, Dr Shan Hussain returns with a fascinating conversation with Cian Foley, the author of ‘Don’t Eat For Winter’. Cian recently went viral after sharing an incredible time-lapse video showing his weight loss of 90lbs (6.4 stone), which he achieved by using his revolutionary “Anti-Autumnal Diet”. Cian joins Dr Hussain today to discuss this ground-breaking new dietary plan; the choices that led to its creation, and the role that nature itself should play in our year-long food choices. Key Takeaways Cian’s background is not in nutrition or wellbeing but in business and computing. However, the sedentary nature of his lifestyle and career forced him to re-evaluate his health, when it became clear that it was declining. Even though Cian’s lifestyle left him obese at almost 18 stone in weight, he still kept up with keep-fit exercises, such as squash and home exercise. However, it was never enough. It wasn’t until Cian took an interest in nutrition, and not in the “one size fits all” approach of low-calorie dieting, that change began to take effect. Different foods affect the body in different ways. One of the most effective ways that Cian credits with nutritional education, is the socialising and interaction with people who are interested in the same thing. By constantly associating with nutritional-minded people, Cian was able to absorb more of the information and adjust his lifestyle accordingly. Cian is against the demonisation of carbohydrates but feels that they are becoming far too prevalent in today’s food industry. Carbohydrates are created by photosynthesis in nature and do not tend to appear unnaturally out of season, in such things as apples and corn. The growth in refined foods, the importing of foods from various harvests around the world, and the constant need to satisfy our desires for every type of food have led to a condition that Cian calls “Infinite Autumn”, an autumn on steroids; a state in which our bodies are out of time with the natural harvest cycles and seasonal changes. If we look to the animal kingdom, we see that during the autumn months, they naturally take on more fats and carbohydrates, in order to prepare for winter. Nature seems to respond to this by providing more of these food groups. Cian’s approach to eating is to have a diet that sticks to the nutritional guidelines but also avoids the combination of carbohydrates and fats that leads to obesity and avoids insulin issues. Cian’s golden rule is to keep fats as low as possible when eating carbohydrates and keep carbohydrates as low as possible when eating fats. In between this, try to eat high protein, and avoid carbs and fats. We must remember that junk foods are not created to make people healthy. They’re created to make companies wealthy. It’s up to us as individuals to make the decision to not buy into this scheme and to invest instead in making ourselves as healthy as possible. Best Moments ‘I was a chubby kid in school. That was my nickname!’ ‘I just couldn’t out-run, or out-train, the obesity’ ’I was shocked to be losing weight, even though I was eating foods that were high in fat’ ‘Carbohydrates are created in nature through sunshine’ ‘We’re a dynamic species. We’re a seasonal species’ ’The 50-40-10 is the hyperphagic autumnal formula’ ’The world we live in is highly artificial'   ABOUT THE HOST Dr Shan Hussain is an author, general practitioner, health coach, wellness advisor and ambassador to the World Health Innovation Summit. As Founder of The Health Studio and a medical doctor of 18 years, he has a special interest in health promotion and disease prevention. He works with individuals and organisations to help naturally improve health in a sustainable, holistic manner. Dr Hussain has developed several coaching and mentorship programmes designed to help reverse the symptoms of many stress-related health problems. His best-selling book, 'The Big Prescription' serves as a guide for readers to learn about evidence-based holistic health practices that create the foundation of his work.   HOST CONTACT METHOD Dr Shan Hussain • Connect with Dr Shan Hussain through his website at http://www.thehealthstudio.net. • If you would like to support our Podcast, please visit our Patreon page at www.patreon.com/enduringhealth   ABOUT THE GUEST: Cian Foley has had a remarkable turnaround with his health and fitness. At 39 years of age, having lost 90lbs, Cian became a world amateur kettlebell champion. Now, at 43, he is competing in natural bodybuilding competitions.  Cian wrote a book sharing his insight into exercise and nutrition called "Don't Eat for Winter”, which encourages people to eat and live more like our ancestors. In the book, he suggests we should be cognisant of our continuous exposure to an unnatural autumnal food environment, and to be mindful of the foods that drive us to overeat and, as a result, store fat for a winter that never comes. Valuable Resources Don’t Eat For Winter - https://www.donteatforwinter.com Cian Foley Twitter - https://twitter.com/wellboy Cian Foley YouTube - https://www.youtube.com/channel/UCRQbvckbT6xPENZD_vz5ZYg Support the show: https://www.patreon.com/enduringhealth See omnystudio.com/listener for privacy information.

In this episode, Shan talks to Dr. Mohan Sekeram about Social Prescribing and the positive impact of having the social prescriber embedded as a part of the primary care team. This engaging episode provides an invaluable insight into the social prescribing pilot that has been running in Merton, and the positive data set and evidence confirming the benefits of embedding a link worker within a practice.   ABOUT OUR GUEST Dr. Mohan Sekeram has been working as a GP for over 10 years in East Merton, London, and is the Clinical Lead for Social Prescribing for Merton and Wandsworth CCGs. Mohan led on the development and implantation of the Merton Model of Social Prescribing which aims to address the social determinants of health. This model has resulted in significant reductions in GP and Accident and Emergency attendances, and has demonstrated a positive impact on patient measures of wellbeing. He is passionate about harnessing the opportunities in the local community and wants to ensure the local voluntary sector receives adequate support to help empower them and build resilience. Mohan is also a member of Merton LMC and a GP trainer. He grew up in South West London and in his spare time enjoys many types of exercise and is a keen AFC Wimbledon fan.    KEY TAKEAWAYS A person's health and well-being are affected by many factors, including social factors such as employment, education, bereavement, relationships and isolation. Social factors can manifest as physical symptoms resulting in individuals being in primary care. Social Prescribing enables a social prescriber working within the practice to spend time exploring the root cause with the patient and finding out what services in the community can be effectively targeted to support their need and get them on the right journey. Often patients who have their social root cause issue identified and tackled appropriately, find the physical symptoms are also resolved. Having a GP endorsement makes it easier for individuals to take up the opportunity of the link worker. Getting the link worker, the social prescriber, embedded in the practice is a new model. They have an understanding and knowledge of social factors, health coaching, and are able to find out what support the patient requires.  In the Merton pilot study, 77% of patients reported an improvement following social prescribing, GP appointments dropped by a third, and hospital admissions halved. This data correlates with similar work being done in Rotherham and Bexley. The NHS has pledged to fund a link worker for every practice by 2021 It will be within the scope of the practice to decide how best to utilise the link worker within the demographic of the practice.   FURTHER INFORMATION What Is Social Prescribing? Social prescribing: a GP’s perspective Social Prescribing Project: The Patients’ Story Follow Dr. Mohan Sekeram on Twitter   ABOUT THE HOST Dr. Shan Hussain is an author, general practitioner, health coach, wellness advisor and ambassador to the World Health Innovation Summit. As Founder of The Health Studio and a medical doctor of 18 years, he has a special interest in health promotion and disease prevention. He works with individuals and organisations to help naturally improve health in a sustainable, holistic manner. Dr. Hussain has developed several coaching and mentorship programmes designed to help reverse the symptoms of many stress-related health problems. His best-selling book, 'The Big Prescription' serves as a guide for readers to learn about evidence-based holistic health practices that create the foundation of his work.   CONTACT METHOD       Connect with Dr. Shan Hussain through his website at https://thehealthstudio.net/       If you would like to support our Podcast, please visit our Patreon page https://www.patreon.com/enduringhealth   Support the show: https://www.patreon.com/enduringhealth See omnystudio.com/listener for privacy information.

Over 25,000 words in a minute… This is what the fastest reader in the world (according to the Guinness Book of World Records), Howard Berg, can do. Today on Enduring Health, Shan interviews Howard and talks about how we can learn to tap into the power of our minds and ignite our genius. Discover how you can practice speed learning (not just speed reading), how reading affects your life expectancy, and how you can create more significance out of what you read. KEY TAKEAWAYS Techniques on how to read and comprehend faster: Use your finger to trace the lines where you are reading to let your eyes focused. Trace as fast as you can without losing comprehension Look for Schemas makes the page makes sense. Switch from speed reading to speed learning. Find new words in your vocabulary. Look for names. Note any number or statistical data. Find the key takeaways. Note all the questions that pop up in your mind. Reading reduces the risk of dementia. There was also a 12-year study performed in Yale which showed that at least 30 minutes of daily book-reading was associated with a 20 percent lower mortality rate compared to non-readers. 3 Levels to learning: Literal (what you see is what you get), Implied (what the author assumes that you know), and Inferential (the significance, the deeper meaning). How do we get valuable inferences out of what we’re reading? Our unconscious mind is more powerful than our conscious. It can process everything at once, but it only uses visual images, dreams, feelings, emotions, etc. Ask a question of emotional significance to get the most significant information for you. BEST MOMENTS “We waste a lot of time because we get distracted.” “The problem with speed reading is it didn’t work. You read so fast, you remember nothing or learn, so I fixed it. I redefined what I need and use other skills.” “We can teach people to relax, to focus, to concentrate, and to ignite your genius. We create a state, an anchor, a trigger…over time, they hit the trigger and they create the state.” VALUABLE RESOURCES https://www.berglearning.com/ Coupon code for discount on all courses: SHAN10 ABOUT THE GUEST Howard Stephen Berg is recognised as the world’s fastest reader thanks to the cutting-edge accelerated learning techniques he developed. These learning techniques have been proven over decades to turn information overload into information assets. Respected internationally for his contribution to the learning process, he has the unique distinction of being listed in the 1990 Guinness Book of World Records for reading at over 25,000 words per minute and writing over 100 words a minute. He is a graduate of S.U.N.Y Binghamton. Using his brain-based learning strategies, this biology major completed a four-year psychology degree program in one year. His graduate studies at several New York City colleges focused on the psychology of reading. He also has created other accelerated learning programs including creative writing, infinite memory and mind math. He is mentioned in a number of books as a leading expert on brain-based learning and has been honoured in more than nine books that track outstanding professional performance including Who’s Who Among Emerging Leaders and 2,000 Notable American Men, Red Book, Bottom Line, Forbes’s FYI, and Selling. His book Speed Reading the Easy Way is now in its 28th reprint. The book continues to be a valued resource to individuals looking to manage the overwhelming glut of information coming their way each day. Find out more about Howard’s work Coupon code for discount on all courses: SHAN10 ABOUT THE HOST Dr Shan Hussain is an author, general practitioner, health coach, wellness advisor and ambassador to the World Health Innovation Summit. As Founder of The Health Studio and a medical doctor of 20 years, he has a special interest in health promotion and disease prevention. He works with individuals and organisations to help improve health in a sustainable, holistic manner. Dr Hussain has developed several coaching and mentorship programmes designed to help reverse the symptoms of many stress-related health problems. His best-selling book, 'The Big Prescription' serves as a guide for readers to learn about evidence-based holistic health practices that create the foundation of his work. CONTACT METHOD Dr Shan Hussain Connect with Dr Shan Hussain through his website at http://www.thehealthstudio.net. If you would like to support our Podcast, please visit our Patreon page at patreon.com/enduringhealth Support the show: https://www.patreon.com/enduringhealth See omnystudio.com/listener for privacy information.

In this episode, Shan interviews Dr Samanta Nagpal, a consultant psychiatrist with the NHS and host of 'The Therapy Suite' with UK Health Radio. Today, we highlight the importance of maintaining brain health and function. According to Dr Nagpal, we can prevent (and combat) many mental health ailments through mindfulness, nutrition and exercise. Being mindful is a powerful skill which can be done anywhere regardless of whatever you’re doing. Certain nutritional deficiencies can also result to illness that can improve once recognised and addressed. Discover also how your gut bacteria is linked to mental health and why exercising should be done no matter how busy life gets.. KEY TAKEAWAYS According to World Health Organisation (WHO), depression and heart disease will be among the most common illnesses in 2020. When we or anything in our environment undergo a sudden stressful change, our body’s adrenal glands release cortisol, the stress hormone. High levels of cortisol can result to anxiety, depression, fatigue, etc. Stress resilience can be practised through: Mindfulness Healthy Diet Exercise Mindfulness does not clear your thoughts; it helps you become present and aware. “Observe your thoughts and allow them to pass. Don’t give them energy.” Mental health issues can sometimes be linked to nutritional deficiencies: Low B12 and folate is associated with depression and poor cognition.  Magnesium is an element which can be found in leafy greens, seeds, and fibre-rich carbohydrates. Deficiency of magnesium has been linked with depression and anxiety. Low iodine can cause thyroid problems and subsequent mood changes. Low Vitamin D has recently been linked to autism. Omega-3, an essential fatty acid which can be found in fish oil, can treat and prevent depression. Gut bacteria can play a role in supporting our mood and mental state. The more diverse the bacteria are, the heathier the gut is. Exercising might be a difficult habit to fit in our daily schedule if you’re too busy, but it can prevent and improve many different mental illnesses. BEST MOMENTS “As psychiatrists, we’re taught to look at the person not just the illness.” “Lives are different these days. Pressures are different, expectations are different. People’s finances are not in the way they used to be.” “When we’re stressed, we make poor choices.” “Mindfulness might bring stuff from the past. But that’s good, just let it go.” “Exercise is a natural antidepressant. It can boost the natural 'happy hormones' – serotonin, dopamine, and adrenaline.” VALUABLE RESOURCES Move Nourish Change UK Health Radio ABOUT THE GUEST Dr Samanta Nagpal is a consultant psychiatrist working in the NHS. Graduating as a doctor from Imperial College, London, Dr Nagpal started her training in psychiatry in New Zealand, and then moved back to London where she continued her training mainly in South London, on the Guys, Kings and St. Thomas’s hospital training scheme and then the St George’s training Scheme. Dr Nagpal has worked as a consultant for several years both in London and the north west of England. She has experience of a range of specialities within psychiatry and has worked in various departments including the community, on inpatient wards, psychiatric intensive care units, early intervention services, old age and child psychiatry, addictions, forensic, eating disorders plus others. She has also worked in Ghana in a psychiatric hospital, to train mental health professionals and also help set up mental health services. Dr Nagpal also has a keen interest in holistic and alternative therapies and the role they can play in treating mental health conditions. She has trained in energy healing, and regularly practices meditation and yoga. Email: samnagpal375@gmail.com Twitter: @NagpalSamanta Facebook: Dr. Samanta Nagpal Consultant Psychiatrist and Presenter UK Health Radio ABOUT THE HOST Dr Shan Hussain is an author, general practitioner, health coach, wellness advisor and ambassador to the World Health Innovation Summit. As Founder of The Health Studio and a medical doctor of 18 years, he has a special interest in health promotion and disease prevention. He works with individuals and organisations to help improve health in a sustainable, holistic manner. Dr Hussain has developed several coaching and mentorship programmes designed to help reverse the symptoms of many stress-related health problems. His best-selling book, 'The Big Prescription' serves as a guide for readers to learn about evidence-based holistic health practices that create the foundation of his work. CONTACT METHOD Dr Shan Hussain Connect with Dr Shan Hussain through his website at http://www.thehealthstudio.net. If you would like to support our Podcast, please visit our Patreon page at www.patreon.com/enduringhealth Support the show: https://www.patreon.com/enduringhealth See omnystudio.com/listener for privacy information.

‘You don’t know what you can be, just take the first step and see where the journey takes you. Sooner or later, you will feel better ‘  Dr. Shan Hussain is discussing the benefits of dynamic running and movement therapy with William Pullen, psychotherapist and specialist in dynamic running therapy. They discuss the importance of movement for all humans and the ways we can all move actively towards feeling better and achieving empowerment and confidence.     KEY TAKEAWAYS  What drew you towards running as a therapy?  Running is something you can do almost anywhere at any time; it is amongst the most accessible of all exercises.  There are many proven studies showing how running can be beneficial to our health.  The physical body is designed to move, but with the advent and continuing progress of technology we have less reasons to move.  Depressed people develop rigidity about themselves, it’s part of the condition and the opposite of moving.  If you want to feel better, get moving. It can be anything from intellectual movement, emotional movement, musical movement or physical movement.  It’s important to have social connections around us that help us take the next step.  I’ve developed empathy walks and runs – this technique focuses on one person talking for ten minutes whilst the other individual simply listens.  If you give someone a chance to talk uninterrupted, then it’s likely that you will find out the reason for their emotions and their validity. It's about taking the time.  Tell me about your day to day work in psychotherapy?  I have my practice as a dynamic running therapist, this is therapy but on the move,  its approach is fundamentally humanistic so there is a focus on the quality of the relationship between the therapist and the client.  There are many, many upsides to doing therapy outdoors, when you take people and move with them from A to B. It’s not just the movement - there is a sense of accomplishment and empowerment.  I also have a regular practice where I see adults facing challenges across areas such as depression and low confidence.  No matter how stuck you are, no matter how big your dream is, don’t be intimidated by the journey to get better or to get to where you want to be.  All you need to do is something very simple, just take the first step and keep moving no matter what it looks like.     BEST MOMENTS  ‘There are lots of proven ways about how running is beneficial to our health’  ‘The only things that don’t move in life are dead things’  ‘It’s great to talk, but it's also about the action you take’  ‘We can craft the world into whatever we want it to be’  ‘Just one simple healthy activity incorporated into our daily lives can help transform our emotional well-being’  ABOUT OUR GUEST  William Pullen B.Sc., M.A., MBACP (Accred) is a London-based psychotherapist, author, and founder of Dynamic Running Therapy. His approach uses a fusion of movement, mindfulness and talk therapy. He is also the developer of the app “Dynamic Running Therapy”. His book, “Running For Your Life“ has been published in 8 countries. William is registered with the British Association for Counselling and Psychotherapy. He provides short and long-term psychotherapy to adults and young people on an individual basis. He works with people suffering from difficulties including depression, anxiety, low self-esteem, negative childhood experiences, relationship and work related issues and substance abuse as well as many others. VALUABLE RESOURCES AND LINKS  Download the Dynamic Running Therapy App “Run for Your Life: Mindful Running for a Happy Life” by William Pullen Watch  William’s TEDx talk: “Movement Is Medicine” Follow William Pullen on Twitter Learn more about William Pullen    ABOUT THE HOST  Dr. Shan Hussain is an author, general practitioner, health coach, wellness advisor and ambassador to the World Health Innovation Summit.  As Founder of The Health Studio and a medical doctor of 18 years, he has a special interest in health promotion and disease prevention. He works with individuals and organisations to help naturally improve health in a sustainable, holistic manner.  Dr. Hussain has developed several coaching and mentorship programmes designed to help reverse the symptoms of many stress-related health problems.  His best-selling book, 'The Big Prescription' serves as a guide for readers to learn about evidence-based holistic health practices that create the foundation of his work.    CONTACT METHOD       Connect with Dr. Shan Hussain through his website at https://thehealthstudio.net/       If you would like to support our Podcast, please visit our Patreon page https://www.patreon.com/enduringhealth  Support the show: https://www.patreon.com/enduringhealth See omnystudio.com/listener for privacy information.

Shan talks to Dr Shawn Baker, a doctor, athlete, father, and proponent of a carnivorous lifestyle. Dr Baker is a world-class athlete, with several titles of Championships and National Records to his name. He has managed to break three world records after turning to a full carnivore diet. He talks about this diet in detail, about its nutrition and health benefits. He talks about the sleep benefits he has received from the diet and an overall feeling of well-being. His upcoming book contains in-depth information about adapting and living a Carnivore diet lifestyle.   KEY TAKEAWAYS A conventional doctor who has done a lot of work in Orthopaedics talks about his work beyond that. I trained as an Orthopaedic surgeon in the United States. I definitely was a conventionally trained allopathic doctor, MD. I did that for a number of years, quite enjoyed that, and had some interesting experiences. I practiced military surgery, spent a lot of time doing war trauma in places like Afghanistan. I have been a nuclear weapons officer, and an athlete for most of my life. I was World Champion in Highland Games for the Masters Class, All American Masters Athlete Track and Fuel Athlete, I was National Record Holder and Powerlifter. So I have had a different background than a lot of people. In my 40s my health started to go not in the way I wanted it to with regards to putting on weight, blood pressure, metabolism and so forth. Despite the fact that I was still training intensely, being in athletics I started running in issues with health, nutrition, lifestyle and that's what has brought me to where I am today, nearly a decade later.  Journey around nutrition. You learn about vitamin nutrient deficiencies, you learn the basics about macronutrients, amino acids and essential fats. In medical school, you don't really get much as far as how nutrition potentially has a role in mitigating, treating or even potentially curing certain diseases. You are told people eat junk food, they eat too much, you're lazy, no exercise. That's the kind of background information you take away from medical school. As I came to find out with myself that nutrition has a much greater role in not just maintaining some healthy body weight but in every single disease process we deal with. In even acute diseases, nutrition plays a role in healing surgical patients. Nutrition plays a tremendous role with chronic diseases, and even some genetic disorders seem to respond to nutrition.  Nutrition led to carnivorism. That was being objective about what was going on with my personal health. It was experimenting to see what actually works for me and be open enough to explore what things are out there and what things I can try. It was not like one day I decided I'm gonna eat a bunch of meat. This is an evolutionary process. It took 7, 8 years. I was never happy with a low-fat diet, I was hungry constantly, never satisfied with the food. Therefore I thought this is not sustainable for the long term. With my desire to compete athletically I started to look into the potential benefits of animal source nutrition. I started looking into how the weightlifters and bodybuilders had done it. I came across a community of people who were doing a carnivore style diet. They have been doing it for close to two decades. They were seemingly doing extremely well in exhibiting vitamin health and had no medical issues. I thought I would try it for a short period of time, for a couple of days a steak and eggs diet. In late, 2016 I thought I would do it for 30 days. I went back to my standard diet after 30 days and after a day or two, and I did not feel as good. I felt fatigued, I felt pains started to come back. So I went back to the meat-based diet. For me, it is 98% meat, some eggs, a little bit of dairy, seafood. It's been almost 3 years now since I switched to a carnivore diet, and my athletic performance went up. I could see an 8 to 10% increase in power output. Without any changes in training, I was able to set three world records shortly after I turned 50 years of age as a full carnivore.  30 days of an all-out carnivore for the first time. My blood pressure was normal, I just had a mild headache for about a week to 10 days. My digestion was wonderful, no problem with bowel movements. It was a very pleasant experience, great energy. I saw the mild aches and pains I had to go away.  How is your sleep in the carnivore diet? I fall asleep usually within 10 minutes. 90% of the time I sleep straight through without interruption for about 6 to 7 hours. I generally always wake up before the sun comes up. I wake up naturally and do not usually require an alarm clock. As a part of the community, I have realised that your sleep quality improves and your sleep volume drops by about 10 to 15%.  The Carnivore diet is deficient in carbohydrates and essential vitamins like Vitamin C, how do we make up for that? When I wanted to do this I was curious about this as well. You will see a number of potential deficiencies around this diet. There is no role of fibre in this diet. With Vitamin C we know there are some transporters across different cell membranes. In a higher glucose environment, Vitamin C is competitively inhibited and therefore we see less absorption of Vitamin C. We also see that interestingly human red blood cells do have the capacity to actually recycle Vitamin C which is something that not many people are aware of. One of the major function of Vitamin C is that it is an antioxidant. In low carbohydrate states our antioxidants systems particularly things like glutathione are regulated. We may obviate some of the need of antioxidants of the Vitamin C by regulating around systems in a low carb diet. Also, Vitamin C is very important in the function of carnitine which is part of the fat cycle. When we are ingesting carnitine we have actual transporters in the gut which can take up full carnosine. It is a misconception that we can only take amino acids, a number of di and tripeptide transporters that are contained within our gut. The other function of Vitamin C is when we don't have sufficient Vitamin C relative to our needs, we start to develop symptoms of scurvy, bleeding gum problems, teeth falling out, sores and cuts won't heal. This is all due to the collagen synthesis. If we look at Vitamin C's role in collagen synthesis, it helps to take proline and lysine, hydroxyproline and hydroxylysine. In meat-based diet, we are getting that in ample amount. Even a steak has 3% of its content as collagen. There are all kinds of compensatory mechanisms.  Quality of meat. If you are trying to make a diet of salami and spam, you are going to fail. You need to have fresh primal cut meat or maybe ground beef.  Vegan movement supposedly saving the planet. As a cynic, I see this plant-based movement has been co-opted by these processed food companies. They are trying to greenwash or health wash their products because they contain plants in them, but really they are these cheap ingredients that are highly profitable. A typical day in Shawn Baker's life. I eat a fully carnivorous diet. I am 6 foot 5 inches and about 240 to 250 pounds. I am putting away a close to about 4 pounds of food a day. I take two meals a day. If I want to lose weight I will eat a little less and if I want to put on weight I will eat a little more. Usually, it is breakfast and an early dinner. 95% of my food comes from red meat, typically I eat steaks and burgers. I would eat eggs a couple of times, I might eat seafood a couple of times, I have a little bit of dairy here and there although for me if I eat too much dairy it turns negative. I try to limit that. The nice thing is I do not have cravings to eat other kinds of food.  New book by Shawn Baker - 'The Carnivore Diet.' It's going to be a lot of peoples' first exposure to carnivorism. I talk about my background, and then we go into the theoretical stuff, the evolutionary, historical stuff, and the science behind it. We talk about some of the success stories, and then how to implement a diet. I do talk about the general philosophy and some of the psychology that goes behind it.  Absolute favourite meat dish of Shawn Baker. I am pretty partial to rib eye. I think the reason for that is if we look at human evolution, humans went through this evolutionary process and somewhere around the period of homo erectus they became very good hunters and they became very good at killing things like mammoth, elephants and so on. That was their food of choice. Those animals had a lot of fat and that fat led to human brain development. That is why that appeals to us. Humans got very good at killing those animals and once our easy source of energy went away, now we have to compensate that with cuts of meat like cows.   Best Moments  "Nutrition has a much greater role in not just maintaining some healthy body weight but in every single disease process we deal with." "Nutrition plays a tremendous role with chronic diseases." "I was never happy with a low-fat diet, I was hungry constantly, never satisfied with the food." "Without any changes in training, I was able to set three world records, shortly after I turned 50 years of age as a full carnivore." "They are trying to greenwash or health wash their products because they contain plants in them, but really they are these cheap ingredients that are highly profitable. " "If you are trying to make a diet of salami and spam, you are going to fail." "Your sleep quality improves and your sleep volume drops by about 10 to 15%."   VALUABLE RESOURCES Learn more about the Carnivore Training System Order ‘The Carnivore Diet’ by Shawn Baker, MD Follow Dr. Shawn Baker on Twitter   ABOUT THE GUEST Shawn Baker  Shawn Baker is a doctor, athlete, father, and proponent of a carnivorous lifestyle.  Notable achievements: - Bachelor Of Arts University Of Texas At Austin - Biology 1989 - Doctor Of Medicine Texas Tech Health Science University - 2001 (Graduated With Honours) - Completed 5 Year Orthopaedic Surgical Residency - University Of Texas 2006  - Chief Of Orthopaedics Kirtland Air Force Base - Chief Of Orthopaedics Luke Air Force Base - Chief Of Orthopaedic Trauma - Bagram Air Base, Afghanistan 2007 - 600 Surgeries - Lead Surgeon Of 12 Provider Orthopaedic Surgical Group Private Practice Until 2016  - Nuclear Weapons Launch Officer USAF X 5 Years - Distinguished Graduate US Air Force Officer Training School - Nuclear Weapons Combat Commander Of The Year 90 Operation Group 1996 - Luke Air Force Base Air Force Athlete Of The Year 2010  - Semi-Professional Rugby, Cambridge New Zealand (played In Waikato Premiere League And Faced Off Against Several New Zealand All Blacks) - Selected All US Air Force And Combined Military Services Rugby Squads - All Western USA Rugby Select Side - Texas Rugby Select Side  - 1st Place Texas Strongest Man (300lb Class 2004) - 5th Place USA Strongest Man Contest (North American Strongman Society) (300lb Class)  - American Record Deadlift 772lbs (350kg) Natural Association Of Strength Athletes (pure Division - Lifetime Drug-Free Class) 2000 - Sub-master World Record Deadlift 738lbs World Association Of Benchpress AndDeadlift - Masters American Record Deadlift (40+ Category) 711lb USA Powerlifting 2007  - Highland Games US Invitational Masters National Champion 2009 - Highland Games Masters World Champion 2010  - USA Track And Field Masters All American Status Discus, Weight Throw, Superweight Throw 2009  - Set Concept 2 Indoor Rowing World Records For 1min (40+) 100m (50+),1 Min (50+), 500m All Of This Accomplished As A Life Time Drug-Free Athlete ABOUT THE HOST Dr Shan Hussain is an author, general practitioner, health coach, wellness advisor and ambassador to the World Health Innovation Summit. As Founder of The Health Studio and a medical doctor of 18 years, he has a special interest in health promotion and disease prevention. He works with individuals and organisations to help naturally improve health in a sustainable, holistic manner. Dr Hussain has developed several coaching and mentorship programmes designed to help reverse the symptoms of many stress-related health problems. His best-selling book, 'The Big Prescription' serves as a guide for readers to learn about evidence-based holistic health practices that create the foundation of his work. HOST CONTACT METHOD Dr Shan Hussain Connect with Dr Shan Hussain through his website at http://www.thehealthstudio.net. If you would like to support our Podcast, please visit our Patreon page at www.patreon.com/enduringhealth   Support the show: https://www.patreon.com/enduringhealth See omnystudio.com/listener for privacy information.

Shan interviews Sam Feltham, founder and director of the Public Health Collaboration, a registered charity based in the UK since 2016. Sam talks about his journey from starting out as a fitness trainer, to his endeavours that led to creating the Public Health Collaboration. He also shares three of his experiences with different food types and how each of them demonstrated interesting and insightful results.   Self-experiments on diets, nutrition and exercise. In 2013, I was trying to think of a way on how to help people connect the dots of how a body expresses different foods. I decided to do some self-experiments to overeat twice as much as I usually would. I did it on three different diets, I did it for three weeks and I would have three months in between to biochemically reset.   First experiment was low carb real food diet. I ate almost 6,000 calories a day. Over those three weeks, after the protein thermogenic effect of food, loss of calories from fibre, and also any exercise I did, I ended up in a 47,000 calorie surplus. According to the calorie formula, I should have put on 6.1 kgs. But by the end, I had actually put on only 1.3 kgs. I lost 3 cms from my waist. That was an incredible and interesting finding. What is more interesting is the follow-up experiment.  Low-fat fake food diet. Three months after I biochemically reset I decided to do low-fat fake food. My calculator said it will be the same number of calories. I ended up in the same calorie surplus of 47,000 calories. I should have put on 6.1 kgs according to the calorie formula but in reality, I put on 7.1 kgs. I actually put on 9.3 cms around my waist. That was rather disconcerting. Those were two very interesting examples that you can have the same calorie surplus but two very different results depending on the type of food you eat. Very low-fat vegan diet. On that one, because I was eating 175 grams of fibre per day, I ended up with 40,000 calorie surplus. 7,000 calories less than my previous two experiments. According to the calorie formula, I should have put on 5.2 kgs but I ended up putting on 4.7 kgs. I put on 7.75 cms around my waist. The experiments were a powerful demonstration of the quality and types of food you eat can effect the body a lot more than the quantity.   Real Food Rocks. “This event will be running up in the Lake district on Saturday, the 20th of July. That will be organised by Dr. Jen Unwin. She is one of our scientific advisory board members. She's a clinical psychologist but newly retired. She offered to put this festival together. She has done an outstanding job. It is a family-friendly day that focuses on real food, real music and real fun. So if people want to check that out you can buy tickets on the website www.realfoodrocks.co.uk  Adult tickets are £10, child tickets are £5, and children that are five and under go for free.”  Real Food Day on the 19th of June, Wednesday. “It is an awareness day that is dedicated to highlighting the power of real food. I mean, really trying to demonstrate to the public that real food lifestyles have a huge impact on our daily lives. If you are living with diseases and conditions like Type II Diabetes, Obesity and conditions like that, it is possible to reverse those through a real food lifestyle. On the website, we have got lots of examples of real food stories of people.” Future of Public Health Collaboration. “One of our focuses at the moment is our Ambassadors Programme. That is a network of volunteers/representatives of PHC at the local level. Now we have about 150 ambassadors across the country. They have all gone through an interview process and training. They try to inform local health care professionals about the PHC, what we are trying to achieve, why we are doing it, how we can help them. One of the main ways we are trying to help them is by helping set up free public monthly meetings for the patients to attend. So that they can find out all the information about real food lifestyles and then implement it in conjunction with the health care professionals in the NHS. Down the line, we would have hopefully reversed the obesity and Type II Diabetes epidemics. In this country that is really the bottom line of it all, and it would massively reduce the amount of money we are spending on drugs for these conditions. It is a long road ahead but we are starting to make a headway.”   BEST MOMENTS "We have been trying to inform and implement healthier decisions for better public health." "On the whole there is a big shift to strength training as well as the focus on nutrition." "Anybody who is a fitness trainer knows that essentially the six pack is made in the kitchen." "The old saying that you can't out exercise a bad diet is certainly ringing true." "It is a powerful demonstration on the fact that food quality and the types of foods that we eat can affect our body a lot more than the quantity." "A real food lifestyle can help to treat and reverse conditions like Type II Diabetes and Obesity.”   ABOUT THE HOST Dr Shan Hussain is an author, general practitioner, health coach, wellness advisor and ambassador to the World Health Innovation Summit. As Founder of The Health Studio and a medical doctor of 18 years, he has a special interest in health promotion and disease prevention. He works with individuals and organisations to help naturally improve health in a sustainable, holistic manner. Dr Hussain has developed several coaching and mentorship programmes designed to help reverse the symptoms of many stress-related health problems. His best-selling book, 'The Big Prescription' serves as a guide for readers to learn about evidence-based holistic health practices that create the foundation of his work.   HOST CONTACT METHOD Dr Shan Hussain • Connect with Dr Shan Hussain through his website at http://www.thehealthstudio.net. • If you would like to support our Podcast, please visit our Patreon page at www.patreon.com/enduringhealth   ABOUT THE GUEST Sam Feltham is the founder and director of the Public Health Collaboration, a registered charity based in the UK since 2016. Sam has been in the health and fitness industry for over a decade after studying at the European Institute of Fitness and qualifying as a Master Personal Trainer. During 5 years of running a fitness boot camp business, Sam noticed an increasing number of doctors coming out to support real food and smart exercise to treat and prevent diseases and conditions, instead of just prescribing drugs and pushing fake food.  He decided to move away from that business in order to fully focus on improving public health by setting up and directing the Public Health Collaboration, a singular organisation to help inform the public and empower the medical community on the science and solutions of health.   RESOURCES Purchase “Why We Get Fat: And What To Do About It” by Gary Taubes Learn more about Real Food Rocks Learn more about Real Food Day Learn more about The Public Health Collaboration Follow Sam Feltham on Twitter Support the show: https://www.patreon.com/enduringhealth See omnystudio.com/listener for privacy information.

‘The only way to lose weight is to work with your body not against it, to provide it with the macronutrients it needs’ Dr. Shan is in conversation with Dr. Zoë Harcombe who provides a fascinating insight into the research and trials that have shaped policy and the evidence for the key advice to eat real food and choose foods that provide the nutrients we need. This episode explains the importance of macronutrients and the groups of nutrients that are vital for us to stay healthy and fit. KEY TAKEAWAYS • The only way to lose weight is to work with your body not against it. • Somewhere along the line, we misapplied the laws of thermodynamics to the body. • There is not a single law that states that energy in equals energy out. • Carbohydrates are good for energy, but not for much else. • You do not need any more carbohydrate than you require for energy in a day. This varies for individuals but can be as little as 500 calories a day. • The body can make carbohydrate if needed, through a process called gluconeogenesis. • Focusing on eating real food and choosing real food for the nutrients it provides will get most people to where they need to be. • It's not easy, but food diaries are the best way to work out what you can and can not eat. • The impact we can have with diet is even more dramatic than what we can achieve with medication. • Fibre may be a marker of health but is not a maker of health, there is a really big difference. • There are many things that make for fantastic gut flora and none of them has anything to do with fibre. • Gut Flora - If you want a fantastic gut flora – choose super healthy parents, be born naturally, be breastfed for as long as possible, have no antibiotics in childhood, eat good food healthy food and avoid junk food.   BEST MOMENTS ‘Focusing on eating better and living your life doing as you please’ ‘Why are we drawn to carbohydrates, and in particular the combination of carbohydrates and fat which does not appear in nature except in nuts?’ ‘It was piecing all the bits together to understand what could be eaten and the combination’ ‘I can spot a carb addict in the street, the puffy face, the water retention the almost closed eyes’ ‘We are being told that the stuff that we can’t digest is what’s making us healthy’   VALUABLE RESOURCES Enduring Health Podcast   ABOUT THE GUEST Dr. Zoë Harcombe   Dr. Zoë Harcombe is a researcher, author, blogger and public speaker in the field of diet and health. Her particular areas of interest and expertise are public health dietary guidelines (especially dietary fat), nutrition and obesity.   Zoë graduated from Cambridge University with a BA and MA in economics and mathematics. In 2016, she was awarded a Ph.D. in public health nutrition after struggling to find anything that was being taught in 'conventional' nutritional worlds that was true or evidence-based. Her thesis was entitled was “An examination of the randomised controlled trial and epidemiological evidence for the introduction of dietary fat recommendations in 1977 and 1983: A systematic review and meta-analysis.” The full document is available on her website www.zoeharcombe.com She has authored several books including: • The Harcombe DIet • The Diet Fix • The Real Food Cookbook • The Obesity Epidemic • An Apple A Day Won’t Keep The Doctor Away • Diet And Health Today Zoë's personal values are health, relationships, personal development, mutuality and integrity. The order of the first two has not changed in 20 years. Her personal goal is two-fold and complementary - to do whatever can be done to reverse the horrific, man-made, obesity epidemic and to make a difference in the lives of others. Zoë's dietary advice can be summed up as follows: • Eat real food • Eat a maximum of three times a day • Manage carbohydrate intake Follow Dr. Zoë Harcombe on Twitter Website and contact information         ABOUT THE HOST Dr. Shan Hussain is an author, general practitioner, health coach, wellness advisor and ambassador to the World Health Innovation Summit. As Founder of The Health Studio and a medical doctor of 18 years, he has a special interest in health promotion and disease prevention. He works with individuals and organisations to help naturally improve health in a sustainable, holistic manner. Dr. Hussain has developed several coaching and mentorship programmes designed to help reverse the symptoms of many stress-related health problems. His best-selling book, 'The Big Prescription' serves as a guide for readers to learn about evidence-based holistic health practices that create the foundation of his work.   CONTACT METHOD ·       Connect with Dr. Shan Hussain through his website at https://thehealthstudio.net/ ·       If you would like to support our Podcast, please visit our Patreon page https://www.patreon.com/enduringhealth Support the show: https://www.patreon.com/enduringhealth See omnystudio.com/listener for privacy information.

“Honest doctors can no longer practice honest medicine. There is an epidemic of misinformation rooted in biased research that is funded for profit rather than patient benefit.” In this episode, Shan is in conversation with Dr. Aseem Malhotra who is successfully leading the campaign against excess sugar and overprescribing in our society. They discuss Dr. Aseem’s journey and passion as a cardiologist, change activist and public health advocate.   This informative and inspiring episode highlights the change we need and how making injustice visible is making the difference.  KEY TAKEAWAYS I am proud to have trained and work in a system that has the ethical care of the patient at its heart. The NHS is based upon the founding principles that it is available for everybody and free at the point of delivery. We treat patients according to clinical need not ability to pay which I believe makes us better clinicians. Since I have qualified I have seen an increase in chronic diseases and the workload and stress on doctors has increased. The question we must ask – is food education effective when the food environment is working against you? I mend hearts, then I see our hospitals serve junk food to our patients. If you want to change things you have to make the injustice visible, and that is at the heart of what I do. The roots of the health care crisis are poor diet and lifestyle driving many chronic illnesses along with over medication. There has been an increase in commercial interest in medicine. There is a lack of transparency in the system, including the ways in which data is translated and interpreted for discussion with patients. It is imperative that we are transparent with patients, not only because it is ethical, but also so that it does not distract from other things they can be doing to increase longevity and improve quality of life. Dietary changes are not just about increasing longevity. There are rapid short-term gains in health, and it is not until we make the changes that we realise how different life can be. The Pioppi diet and lifestyle plan is a result of studying the lifestyle of people living in the Mediterranean village of Pioppi. We reviewed the lifestyles of the people in the village recognising it was relatively stress-free, people were fairly active, and there was a strong sense of community. We created a low refined carbohydrate Mediterranean diet and lifestyle plan based upon these components. It’s imperative that we learn to think about diet and eating more whole foods is vital. Currently, over 50% of our diet consists of ultra-processed foods. The current obesity epidemic cannot be solved through education alone. The food environment will also have to change through regulation. It is politicians who have the power to improve the food environment, so everybody has access to healthy food.   BEST MOMENTS “Possibly half of all published literature is untrue.”  “If you want to change things, make the injustice visible” “Is dietary education effective when the food industry is working against us?” “Half of our British diet is ultra-processed foods” “An unhealthy population is an unhappy population.” “One of the reasons we’re not changing the system is because of lack of knowledge of the system amongst doctors.” “30 minutes a day of brisk walking is just as good for longevity as being an endurance athlete” “We as doctors want to do the best for our patients, that’s at the core of all of this. And as long as we stay true to that, then we will win.”   VALUABLE RESOURCES Enduring Health Podcast The Pioppi Diet Dr. Aseem Malhotra’s Website Follow on Twitter Follow on Instagram Happier book by Tal Ben-Shahar   ABOUT THE GUEST Dr. Aseem Malhotra Known as one of the most influential cardiologists in Britain and a world-leading expert in the prevention, diagnosis and treatment of heart disease, Dr. Aseem Malhotra is successfully leading the campaign against excess sugar consumption and overmedication. An award-winning NHS cardiologist, he has successfully motivated leading academics, the media and politicians to make sugar reduction a health priority in the UK by publishing commentaries in the BMJ and mainstream media.  When he is not working as a doctor in the National Health Service, Dr. Malhotra continues in his fight to raise awareness about the health benefits of a sugar-free diet, maintaining that sugar deserves its reputation as "Public Health Enemy Number 1". His no-holds-barred approach to challenging common health beliefs is proving highly effective in getting medical professionals and social authorities from around the world to sit up and take notice. He is regularly invited to speak at national and international conferences.  Dr. Malhotra has become one of the most influential and effective campaigning doctors in the world on issues that affect obesity, heart disease and population health. This is not just a cardiologist. This is a man who wants to change the world one meal at a time, not by rocking the system, but by rebuilding it.   ABOUT THE HOST Dr. Shan Hussain is an author, general practitioner, health coach, wellness advisor and ambassador to the World Health Innovation Summit. As Founder of The Health Studio and a medical doctor of 18 years, he has a special interest in health promotion and disease prevention. He works with individuals and organisations to help naturally improve health in a sustainable, holistic manner. Dr. Hussain has developed several coaching and mentorship programmes designed to help reverse the symptoms of many stress-related health problems. His best-selling book, 'The Big Prescription' serves as a guide for readers to learn about evidence-based holistic health practices that create the foundation of his work.   CONTACT METHOD Connect with Dr. Shan Hussain through his website at https://thehealthstudio.net/ If you would like to support our Podcast, please visit our Patreon page https://www.patreon.com/enduringhealth    Support the show: https://www.patreon.com/enduringhealth See omnystudio.com/listener for privacy information.

What is that you want to achieve in life? How do you want to live your life? These are the questions at the core of Dr Paul Arciero’s work into helping people live longer, and live healthier. Shan interviews Dr Arciero about his newly released book ‘The Protein Pacing Diet’, on how he came into the field following a career as an athlete, and why taking time out for yourself each day can add seven years to your life. If you’re looking for practical key strategies for improving your overall health from nutrition, to emotional wellbeing this is the episode for you.   Key Takeaways How did you get into this area? I grew up in a close-knit large Italian family. Early on I had a really close connection with my family. When I first saw my parents and grandparents getting ill, it hit me hard. I knew then, that I wanted to go into a career where I was helping people live a healthier life.   My grandmother suffered from heart disease. There were things that she could have changed that would have helped her health like being a little bit more active. My grandfather developed type two diabetes, a disease where lifestyle is a contributing factor. Consequently, as an adult researcher, my focus has been on diabetes and heart disease.   Taking time alone for yourself each day. One of the biggest factors in terms of gaining high blood pressure is stress, so even a five minute daily ‘body-visit’ which can be prayer or mindfulness can be effective in reducing your blood pressure. Even 15-20 minutes outside in nature can reduce your cortisol levels, without even moving. Of all of our lifestyle choices diet is the biggest factor but simple things like being in nature can help.   I was not a good student growing up. I was held back twice until I went to middle school. I had to find something that I could create self-worth around. Just out of survival I gravitated towards using my physical body. It led to having a positive connection to my dad through Hockey. With my mum, the connection was through gardening which was physical as well as connected to food.   What were the specific things that you were doing that other athlete’s weren’t? For me, it was the way I trained in a multidisciplinary way, as a lot of people were training in relation to quantity back then. More and more cardio or more and more weights rather than stretching for example. I was exposed to things like yoga early on, in the ’70s, which was almost unheard of back then. I very much focused on the quality of the experience in training. So I would take the time to have a yoga session while I was a Tennis player.   There are around four exercises that you should be doing to improve your health. Engage in some sort of resistance training, which can be anything from weights to modified exercises. Completing some higher intensity exercise where you push yourself a little further than you would do normally, for a short space of time, including a full recovery for 4-5 minutes. The third is stretching, so this could be Yoga or a different modified form. Our bodies are nothing more than a series of pulleys and levers. This is more important as you get older and when you do more exercise. The fourth is endurance exercise, such as a bike ride, or swim. There is great research to back up doing every one of these areas.   The majority of people know exactly what they need to do to be healthier. This isn’t motivating, however, finding something that is motivating can be difficult. We have to make sure that we focus on what motivates us. What is that people want to achieve and do in their life?   Why would someone consider going into the Prise Life Programme? I’m a scientist and want to go into something based on data. I want to provide information to people to help, that is based on facts. There is so much anecdotal information that is not based on facts or research. Starting with things that are scientifically proven is a good starting point. This approach to comprehensive not compartmentalised. Some have a nutritional component, and others have an exercise but not emotional well-being. This is an overarching approach to wellbeing.   Any pyramid structure has a great foundation and everything else is built on it. The protein pacing lifestyle is the process of consuming high-quality protein from plant and animal sources at certain intervals in the day. Protein is the most vital and important area of nutrition. This isn’t a high-protein diet, it’s about eating the right amount and the right quality of protein. Timing of when you are consuming is important. Our bodies work best when we consume it every 3-4 hours and the amounts should be 20-40g of servings. This is critical as it's based on science.   Best Moments ‘We developed this close-knit family.’ ‘It hit me hard when I first saw my parents and grandparents get ill.’ ‘I want to help others live a healthier life.’ ‘This raw gut feeling that these people I really love, and their struggling.’ ‘The heart is a fascinating organ.’ ‘Caffeine is a known stressor on our blood pressure.’ ‘We are exposing ourselves to things we aren’t aware of that can impact our health.’ ‘I’m on a mission to help people create easy lifestyle.’ ‘We have to keep it simple for people.’ ‘Stress is a big factor in high blood pressure.’ ‘A five-minute break, mindfulness can be an effective way of reducing blood pressure.’ ‘Just being in nature can be great for you.’ ‘I found an identity in my physical body.’ ‘I found a connection with my mom through gardening.’ ‘All of a sudden, some people were asking me as the expert how to train properly.’ ‘It was so much meaningful helping others as a life purpose.’ ‘I focused on the quality, and multidisciplinary approach to training.’ ‘It’s important to adapt your exercises to you.’ ‘Start off with something easy on your body like walking.’ ‘Make sure it’s something sustainable.’ ‘Variety is really important for people in terms of exercise.’ ‘Put people in more in touch with the life that they want to live.’ ‘Do things that are sustainable and you find fun.’ ‘Make sure all the things that you take on board in terms of advice is based on evidence.’ ‘I think we have compartmentalized too much.’ ‘I’ve been able to create a wellbeing lifestyle with a nutritional, physical and emotional that work  in synergy.’ ‘Protein is the most important aspect of nutrition.’ ‘The brain is a really major consumer of high-quality protein.’ ‘Nuritioning your body that makes you feel good.’   Valuable Resources Buy ‘The Protein Pacing Diet’ here www.paularciero.com   ABOUT THE HOST Dr Shan Hussain is an author, general practitioner, health coach, wellness advisor and ambassador to the World Health Innovation Summit. As Founder of The Health Studio and a medical doctor of 18 years, he has a special interest in health promotion and disease prevention. He works with individuals and organisations to help naturally improve health in a sustainable, holistic manner. Dr Hussain has developed several coaching and mentorship programmes designed to help reverse the symptoms of many stress-related health problems. His best-selling book, 'The Big Prescription' serves as a guide for readers to learn about evidence-based holistic health practices that create the foundation of his work. HOST CONTACT METHOD Dr Shan Hussain • Connect with Dr Shan Hussain through his website at http://www.thehealthstudio.net. • If you would like to support our Podcast, please visit our Patreon page at www.patreon.com/enduringhealth ABOUT THE GUEST Dr. Paul J. Arciero is a leading international nutrition and applied physiology scientist, keynote speaker, consultant, and author. He has served as a performance physiology and nutrition expert for some of the nation’s most elite, including; Special Operation Forces soldiers (Green Berets), Olympic medalists, world-class professional athletes (National Hockey League, American Hockey League, boxing, cycling, and rowing), as well as thousands of collegiate, high school and masters athletes of all sports and fitness routines.   He’s been inducted as a Fellow of three leading health organizations in the world -- American College of Sports Medicine, The Obesity Society, and International Society of Sports Nutrition. He serves as a Senior Consultant and Scientific Advisory Board member to the nutrition, fitness, and wellness industries and was appointed to the 15-member International Protein Board, composed of the leading protein scientists in the world.   Dr. Paul is an expert in nutrition, fitness, and mind-body lifestyle interventions to optimize health and physical performance and has published more than 60 peer-reviewed research studies and 80 published abstracts on performance nutrition and exercise training in the world’s most respected scientific journals. His work has been published in the American Journal of Preventive Medicine, Journal of Clinical Medicine, Frontiers in Aging Neuroscience, Frontiers in Physiology, American Journal of Physiology, American Journal of Clinical Nutrition, Journal of the International Neuropsychological Society, Frontiers in Human Neuroscience and he created Protein Pacing® and the PRISE® Life Protocol.   GUEST CONTACT METHOD For more information about Dr. Paul visit: www.paularciero.com; www.priselife.com; www.prisewell.com, and on Facebook, PRISE Life; Twitter, @paularciero; and Instagram, @drpaularciero. Support the show: https://www.patreon.com/enduringhealth See omnystudio.com/listener for privacy information.

In this episode of Enduring Health, Dr. Shan talks to Dr. Ramya Mohan about how creativity and arts can greatly improve our emotional well-being and mental health. Aside from being a psychiatrist, Dr. Ramya is also a musician and artist. She developed ‘CAPE: Creative Arts for Processing Emotions’, a self-guided music-based therapy which can be used by everyone, not just patients, who want to de-stress, calm, and support emotional well-being. Podcoin KEY TAKEAWAYS • Incorporating music and arts to improve mental health and emotional well-being works well since it increases the engagement among individuals and invites more expression of thought, feelings, and ideas. • Through her organisation iMANAS London, they’re able to promote positive mental health through creativity by various innovative events in communities. • CAPE is a self-guided and self-motivating technique where music is used to engage and empower individuals. Dr. Ramya developed ‘CAPE: Creative Arts for Processing Emotions’ as she wanted to find a solution to the capacity imbalance demand within the NHS. She wanted to figure out what kind of techniques with work even in large groups, not just on a one-to-one approach. So, she tried her technique with different populations of kids, and found that it can help them to improve both resilience and self-esteem. • CAPE applies to anyone, even the people who don’t have a mental illness. It does not interfere with any therapeutic planning. It also helps people on how to manage and face their own challenges. BEST MOMENTS • “It can be used for engagement, communication, sustenance, or recovery. It can be used at every step of the therapeutic process.” • “The idea is really that creativity is accessible to as many people as possible and that there should be no barriers in terms of culture, language, or any when one tries to be creative.” • “If in our own ways, we are able to contribute, how small it might be, to a young person’s development in such a positive way, it’s a very satisfying experience.” VALUABLE RESOURCES • iMANAS London ABOUT THE GUEST Dr Ramya Mohan is a British doctor, psychiatrist, educator, musician and artist of Indian descent. She studied at Bangalore Medical College (BMC) in Bangalore, India and later worked as a senior consultant in the UK for the National Health Service. Dr Ramya was involved in art before going to medical college. She's an alumna of Bangalore Medical College where she obtained her medical degree. In 1993, she on the Prime Minister’s medal for creating a marble art mural for Republic Day. The award was presented to her by then Prime Minister of India, P.V. Narasimha Rao. She later discovered during her psychiatric training she could use art to aid recovery and communication in children. She is known for her work in the field of Clinical Psychiatry by integrating Neuroscience with the Creative Arts. Since 2008, she has been with National Health Service as a Senior Consultant Psychiatrist and a Medical Educator. She employs her self-developed therapeutic technique ‘CAPE: Creative Arts for Processing Emotions’ where she uses music & art as media to support emotional well-being, cure mental illnesses and aid personality development. In 2015, she founded iMANAS London, an organisation created to promote the integration of medicine, arts and neuroscience. In May 2016, she released her self-guided therapeutic technique ‘CAPE: Creative Arts for Processing Emotions’ in collaboration with the Bharatiya Vidya Bhavan, musicians and linguists. This technique has a basis in her Neuroscience research on music, emotions and the brain, bringing together Eastern and Western music and well-evidenced therapeutic techniques like mindfulness, guided imagery and CBT to support self-guided emotional processing and regulation. Dr Mohan has composed the vocals and lent her voice to this project; a collaborative effort with well-known musicians and linguists. CAPE has been referenced and featured in various media publications namely The Huffington Post and Deccan Herald. • www.ramyamohan.com • www.imanaslondon.com ABOUT THE HOST Dr Shan Hussain is an author, general practitioner, health coach, wellness advisor and ambassador to the World Health Innovation Summit. As Founder of The Health Studio and a medical doctor of 18 years, he has a special interest in health promotion and disease prevention. He works with individuals and organisations to help naturally improve health in a sustainable, holistic manner. Dr Hussain has developed several coaching and mentorship programmes designed to help reverse the symptoms of many stress-related health problems. His best-selling book, 'The Big Prescription' serves as a guide for readers to learn about evidence-based holistic health practices that create the foundation of his work. CONTACT METHOD Dr Shan Hussain • Connect with Dr Shan Hussain through his website at http://www.thehealthstudio.net. • If you would like to support our Podcast, please visit our Patreon page at www.patreon.com/enduringhealth Support the show: https://www.patreon.com/enduringhealth See omnystudio.com/listener for privacy information.

Diabetes is a global epidemic. The number has been increasing, and the age group has been getting younger each year.  So, in this episode of the Enduring Health Podcast, Dr Shan Hussain talks to Dr David Unwin about another way to help treat type II diabetes – the low carb diet. Dr David Unwin has been working with patients with type II diabetes for many years. For so long, he’d prescribed medications alongside additional insulin. However, he thought that there should be other ways on how to reverse this disease and help patients improve their everyday lives. Thus, he introduced the low carb approach to his type II diabetes patients. Discover today how the low carb diet can drastically improve a patient’s health. KEY TAKEAWAYS In 2012, Dr Unwin had to call in a patient who stopped taking her prescription (Metformin). But instead of worry, it was astonishment that he felt when he saw his patient. She was fitter and more energetic. Moreover, according to the blood results, her type II diabetes went into remission. He started learning about the low carb diet through reading books and joining communities. Then, he started building a group that he could help reverse type II diabetes through the low-carb diet. He saw great results from the participants, and so he continued learning week-by-week with them. o His partners were sceptical about his initiative at first, so he started collecting data to find and prove to his partners how effective it is. But when they saw results, they startedconsidering the low carb diet.  Low Carb Diet benefits: o Improvements in liver function. o Losing extra weight and getting fit. o Controlling blood pressure. o Improvements in joint pains. o Improvements in skin conditions  Last January, Dr Unwin’s practice returned almost £57,000 from their prescribing budget to NHS. Because of the low carb diet, they are now spending less every year on drugs for diabetes. According to Dr Unwin, there is evidence that linked insulin to high blood pressure. Insulin causes the body to retain sodium in the kidneys. High carb diets lead to high insulinlevels, causing the body holds on to salt, which can lead to high blood pressure. Glycaemic Index is the relative ranking of carbohydrate in foods with glucose, which is 100 in the scale. o “The different carbohydrates in foods vary in how much sugar they’re digested down into.” Starchy foods are concentrated sugars. Do we need carbs in our diet? According to Dr Unwin, we don’t need carbohydrates. We do need sugar, but we can make sugar out of fats and proteins.  GRIN by Dr Jen Unwin o Goals – What are you hoping to achieve? What would it mean for you? o Resources - You have experience and resources, what are they? How could they help? o Increments - What would be the first small step you could take to move towards your goal? o Noticing - Do you notice what works for you? BEST MOMENTS “I wanted to be a doctor that makes a difference.” “I was dismissive of patients’ ability to cure themselves. I didn’t know they were interested. I saw them as passive recipients of my cleverness, and yet it wasn’t working. But this lady [her patient] … wow. What really got me were the stories of how they were really cured. It was worrying, and I thought these people need help.” “Insulin pushes sugars into cells.” “The important thing is to give them support with their choices and relevant information so they can understand how to help themselves.” “We keep using drugs for things, while we haven’t sorted out the cause.” “Before there were any drugs for diabetes, there was no other way to handle type II diabetes other than restricting carbohydrates.” VALUABLE RESOURCES Escape the Diet Trap by Dr John Briffa Public Health Collaboration Conference 2019 | May 11-12, 2019 | Royal College of General Practitioners, London https://www.dietdoctor.com/member/courses/unwin Useful Infographics: Common Foods - Sugar Equivalent Infographic Fruits - Sugar Equivalent Infographic Cereals - Sugar Equivalent Infographic Sugar Burden Infographic Bread - Sugar Equivalent Infographic Common Breakfast - Sugar Equivalent Infographic Vegetables vs Fruit - Sugar Equivalent Infographic ABOUT THE GUEST Dr David Unwin is an award-winning GP for the National Health Service and an advocate of the low carb diet. Over the last six years, his approach has helped patients reverse type II diabetes and many associated conditions through simple dietary changes and support. David holds several notable positions, including National Champion for Collaborative Care and Support Planning in Obesity & Diabetes for the RCGP. He is also an ambassador for the All Party Parliamentary Group on Diabetes, senior medical advisor for Diabetes.co.uk and founder member of The Public Health Collaboration. He works primarily as a GP partner at the Norwood Surgery in Southport near Liverpool, UK. Find out more about the Public Health Collaboration Event in London, May 2019. Find out more about Real Food Rocksin Ambleside, Cumbria, July 2019. Follow Dr David Unwin’s course on DietDoctor. Follow Dr David Unwin on Twitter. ABOUT THE HOST Dr Shan Hussain is an author, general practitioner, health coach, wellness advisor and ambassador to the World Health Innovation Summit. As Founder of The Health Studio and a medical doctor of 18 years, he has a special interest in health promotion and disease prevention. He works with individuals and organisations to help naturally improve health in a sustainable, holistic manner. Dr Hussain has developed several coaching and mentorship programmes designed to help reverse the symptoms of many stress-related health problems. His best-selling book, 'The Big Prescription' serves as a guide for readers to learn about evidence-based holistic health practices that create the foundation of his work. CONTACT METHOD Dr Shan Hussain Connect with Dr Shan Hussain through his website at http://www.thehealthstudio.net. If you would like to support our Podcast, please visit our Patreon page at patreon.com/enduringhealth Support the show: https://www.patreon.com/enduringhealth See omnystudio.com/listener for privacy information.

In this episode, Dr Shan and Richard talk about how to create the right mindset to help maintain good health. Discover how having a positive outlook, and a fresh perspective on life can actually make you perform better. Richard also advises you, if in pursuit of happiness, to not be afraid making changes in your life if you have to, to always have a time out to rest, and to be grateful for everyone else around you. To be a better person, we need to maintain good health, so tune in to get great tips today. KEY TAKEAWAYS • Richard Nicholls is a hypno-psychotherapist in the Midlands, UK. He works with people who suffer from mental issues (including anxiety and depression) and people who want behavioural changes. • Accept that having anxiety at times is normal. There is nothing to be upset about it because it is part of being a human.• Deep breathing exercises helps lessen anxiety. It takes a while to master the approach and learn how to feel calm. Breathe with the diaphragm. When you pull the diaphragm down, the stomach comes out. Proper breathing can also increase lung capacity by 30%.•  We should stop comparing our worst to the best of others. We will never be satisfied with the efforts we’re giving if we go by others’ standards. • Some people aren’t happy because they have the wrong approach to pursuing happiness.• It turns out that merely visualising the perfect life is not good for us. According to studies, it’s better to visualise performing the steps we need to take to get there.• It’s important that there is a balance in everything we do. Make sure you give yourself a time out after a long day of work. Do activities that can help nuture your well-being and your relationships with others. • Sometimes, it will be too late for you to realise that dream you’ve invested in is not really what will bring you happiness. Accept that and stop thinking about the past; think about what you can do to be happy.• When goal-setting, we have to know where our motivation lies. Is it intrinsic or extrinsic? Extrinsic relies more on external factors (i.e. your doctor tells you that you should be eating healthily.) Intrinsic comes from yourself (i.e. “I want to be fitter so I can live longer.”) BEST MOMENTS  “Their idea of confidence is being calm all the time… that’s not realistic.” “If we fear ‘fear’, then it just generates itself… it simply doubles up.” “When we've got a strategy of dealing things in the moment no matter how severe our anxiety and panic attacks might be, if we can get ourselves in the present moment – noticing our body, slowing it down, and doing something better with our attention, we genuinely can learn over time to be a better person.” “Exercising has come up a lot as well. Using your body is very good not just for your physical health, but your mental health." “We all want to be happy, but we don’t always know what will make us happy.” “Once we get results, then we don’t need a lot of motivation… we become mostly addicted to the results.” VALUABLE RESOURCES The Richard Nicholls Podcast 15 Minutes to Happiness: Easy, Everyday Exercises to Help You Be the Best You Can Be by Richard Nicholls ABOUT THE GUEST For decades, Richard Nicholls has been helping people find happiness. Through his No. 1 podcast and in practice as a registered psychotherapist, he specialises in offering effective solutions to real-life problems. Richard is a practising UKCP registered psychotherapist with a diploma in hypnotherapy awarded by the Essex Institute of Clinical Hypnosis and a hypno-psychotherapy diploma through the National College of Hypnosis and Psychotherapy. He has also been given a Hypnos Award by the National Society of Hypnosis, Psychotherapy and Mindfulness and has held various directorial positions within his field. He has always had a great enthusiasm for personal development and started his podcast in 2010to help show people that just because they've always been a certain way, doesn't mean that's how they will always be. As well as working as a one-to-one therapist, Richard is also known for his iTunes No. 1 podcast series “The Richard Nicholls Podcast” and his book “15 Minutes to Happiness”. Richard's innovative approach shows you exactly how the smallest of changes to our thoughts, lifestyle and interaction with others can dramatically improve your life forever. Join us as we cut through the myths and misconceptions created by self-help guides, and look at the science behind what works and what doesn't when it comes to making ourselves happy.   ABOUT THE HOST Dr Shan Hussain is an author, general practitioner, health coach, wellness advisor and ambassador to the World Health Innovation Summit. As Founder of The Health Studio and a medical doctor of 18 years, he has a special interest in health promotion and disease prevention. He works with individuals and organisations to help naturally improve health in a sustainable, holistic manner. Dr Hussain has developed several coaching and mentorship programmes designed to help reverse the symptoms of many stress-related health problems. His best-selling book, 'The Big Prescription' serves as a guide for readers to learn about evidence-based holistic health practices that create the foundation of his work. CONTACT METHOD Dr Shan Hussain Connect with Dr Shan Hussain through his website at http://www.thehealthstudio.net. If you would like to support our Podcast, please visit our Patreon page at patreon.com/enduringhealth Support the show: https://www.patreon.com/enduringhealth See omnystudio.com/listener for privacy information.

Not every suggested-diet you find online will work for you. Find out in this latest episode of the Enduring Health Podcast why you should be wary of the diet you choose. Today Dr Shan talks to Patrick Holford, the author of The Hybrid Diet. Patrick describes the many health benefits you get from trying this simple approach to healthy eating. KEY TAKEAWAYS The cell’s energy house, the mitochondrion, runs on glucose which we get from carbohydrates, or ketones which we get from fats. Muscle cells can burn fats but the brain and neurones can’t, so we need both. When your body undergoes ketogenesis, it undergoes a cellular repair process which cleans up the mitochondria. Taking supplements is very effective to get enough amount of nutrients for your body. If it is not balanced, you’ll need more nutrients to make it balanced. Low carb, high-fat diet can hugely help people with Type II Diabetes and even people with multiple sclerosis. Our diet and nutrition have evolved ever since the pre-historic area. Our diet right now is a high seafood diet containing selenium, b12, omega-3, etc. For people experiencing dementia, they may have degenerating cells because they’ve been eating a lot of carbs and sugar. If you reduce carbs and stick to fats that produce ketones, the nugget cells come back to life. To ensure that your brain is in a healthy condition, one must get checked if he’s getting the right nutrients (e.g. omega-3, phospholipids, etc.) 4 primary underlying processes that go wrong: -Blood sugar -Fats   -Antioxidants -Methylation of B vitamins How long do you have to avoid carbohydrates to start getting any sort of effects? 18 hours minimum. The Hybrid Diet makes the individual the master of his own metabolism instead of sticking to the available diet. BEST MOMENTS “It is not only the diet is quite important. For conditions, it’s diet and also supplements is the most effective to release side effects.” “Neurones – brain cells and nerve cells – have the ability to run only on ketones.” “There’s plenty of places where diabetes, heart disease, cancer don’t exist.” “I’ve done an 18-hour carb fast. It’s a phenomenally easy way to lose weight. You do get a consistently high energy level, clear brain function, and so on.”   VALUABLE RESOURCES What is HbA1c? NHS Food For The Brain The Hacking of the American Mind: The Science Behind by Robert Lustig Institute of Optimum Nutrition ABOUT THE GUEST Patrick Holford, BSc, DipION, FBANT, NTCRP, is a pioneer in new approaches to health and nutrition. He is a leading spokesman on nutrition in the media, specialising in the field of mental health. He is the author of 37 books, translated into over 30 languages and selling millions of copies worldwide, including The Optimum Nutrition Bible, The Low GL-Diet Bible, Optimum Nutrition for the Mind and The 10 Secrets of 100% Healthy People. His most recent book ‘The Hybrid Diet’ can be purchased here. To learn more about Patrick’s upcoming events click here.   ABOUT THE HOST Dr Shan Hussain is an author, general practitioner, health coach, wellness advisor and ambassador to the World Health Innovation Summit. As Founder of The Health Studio and a medical doctor of 18 years, he has a special interest in health promotion and disease prevention. He works with individuals and organisations to help naturally improve health in a sustainable, holistic manner. Dr Hussain has developed several coaching and mentorship programmes designed to help reverse the symptoms of many stress-related health problems. His best-selling book, 'The Big Prescription' serves as a guide for readers to learn about evidence-based holistic health practices that create the foundation of his work. CONTACT METHOD Dr Shan Hussain Connect with Dr Shan Hussain through his website at http://www.thehealthstudio.net. If you would like to support our Podcast, please visit our Patreon page at patreon.com/enduringhealth Support the show: https://www.patreon.com/enduringhealth See omnystudio.com/listener for privacy information.