Nip Tuck - Special Guest - Tonic Health

Episode Date: March 5, 2025

**DISCOUNT CODE - Use code NIPTUCK20 for a special discount on selected Tonic Health supplements** We’ve been talking about his videos on the podcast for the past year and we’ve finally got him on the podcast. Sunna Van Kampen is the man behind Tonic Health. You may have seen him on Instagram or TikTok where he tells you what’s really in your supermarket food. We pick his brains on everything from - packed lunches, how to lose weight, milk and even ozempic! If you want BONUS episodes of Nip Tuck then you can subscribe on Apple or sign up to our Patreon - patreon.com/niptuckpod Get in touch with the [e-mail] Hosted on Acast. See acast.com/privacy for more information.

Guys, hi and welcome to Nip Tuck Not Giving a F**k. Now, today we have a guest on that we have been trying to get on. He did blank us a few times. Sometimes they do. Men do blank you and you keep going until they marry you. We kept going and we have got on the amazing Tonic Health that you all know him as. but it's sunna van campen hi hi nice to meet you both and honestly we have been like obsessed with his content for ages i was just saying to him then um my mum doesn't listen to the pod she thinks my language is foul um and she's never that impressed with any guests because she doesn't

anyway i told her that you were going to be on we were just talking like she was she was like what what oh my god she would have come to the studio if she really she's upset she sends me all your videos we talk we had literally like a 10 minute chat not long ago about you about well what did he say about the eggs again yeah my nanny put me on to you and do you know how she put me on to you with the cheese string thing and i was shocked what wait let's stop because i we're gonna get into it we're gonna get into it you're in my group chat all the time as well yeah we're clearly at age now where it's not topless men anymore it's men talking about health yes but either way we're so glad that you've come on thank you so if you go over to his socials you'll understand basically

it's all about normal everyday stuff where we go in the supermarket and it is so overwhelming when you go in the supermarket and now with marketing you know you look at certain brands even in beauty and you think oh clean the marketing's there you associate certain colors certain fonts certain packaging with you know even imagery on food and everything with health and you really break all of that down but in a very easy to understand way try how did you get going with it then well it's been a journey so you know i was a bit that guy who thought i'd try every fad dire every latest superfood that was coming out in the amazon rainforest i was like this is it this is gonna make me superhuman and healthy and whatever and i tried it all i've done keto i've done

carnivore i've done a lot of it and i've tested it and i could never stick to any of it right like sticking to that diet or like having to calorie count or download a meal plan it was just all like admin yeah shit that i tried for like weeks on end and then gave up and got bored and none of it just worked right or some of it works if you do it really strictly and you're like mega disciplined but none of it works in terms of long-term sustainable health change and so kind of been on that journey myself and just you know realized what I did stick to what I didn't how to make it super easy and it actually it was like some insight from you know trying to make my dad healthier actually right like he drank wine every night bag of crisps you know you know at

the end of a long working day that was his like unwind and i was you know for literally years i was like you shouldn't drink so much wine stop eating so many crisps like god do this and he just never listened like never listened but then when i actually for his birthday bought him a subscription to like a different crunchy snack yeah he then just started eating that instead because it was like still pleasurable moment still could have his time in the day that was unwinding but he just swapped it for a healthier alternative and that was like the kind of light bulb to say look everyone actually does want to be a little bit healthier they just don't want to give up those psychological pleasures and they haven't got that much time to care or invest about it so

how do we break it down as simple as possible which is where we got to like just swap this for this because of x and that when did you start those videos then probably about three years ago yeah so yeah we've been at it can i just ask you before what's your background was this just because you wanted to be healthier lose weight whatever or do you have a background in nutrition how did you come about don't have a background in nutrition um came from personal issues right it was the same for everybody most of the time when they get into health and they really take an interest so i started in banking i was working in canary wharf in london and i was getting sick five times a winter catching every cold going i was like wait a

minute like i play sport i think i'm healthy like why am i catching every cold and turns out i had nutrient deficiencies and i was just focused on protein and gym wasn't focused on micronutrients and vitamins and I was just missing a trick and so my body wasn't working went down the rabbit hole of science figured out how to fix myself and then what really got me down the next level of rabbit hole was actually my girlfriend at the time now wife she had ulcerative colitis and that was like oh you're going to take drugs for the rest of your life and you're going to have to manage this condition there's no cure and I was like what like no way like that's bad and ulcerative gliters similar to Crohn's or anything like IBD and it is pretty debilitating when you have it

bad it's fucking horrendous frankly that you don't want to deal with that especially not for the rest of your life so I just refused to accept it and then you know started to try and read scientific studies and was reading random case studies on the internet of people who had done different things to help improved it and it took about 18 months but we cured it and did you actually managed to get it gone without medication without medication she's in remission and has been for six years never had a flare-up so that really got me down the rabbit hole of like what is possible in the human body how good can you feel how can you heal what can it actually do when you just create the right environment and the right conditions from a kind of dietary and lifestyle

perspective so from there you started doing you said three years ago the instagram videos was it a plan to do mega on instagram was or was it just something that you did as a side thing was there like a viral moment i mean to be honest how it started was i started a vitamin company because of my realization that you know when i had those micronutrient deficiencies i went to the vitamin aisle and realized the entire vitamin industry was based on your rda now the rda is actually the minimum amount you need to prevent a deficiency disease it's not the optimal amount you need for optimal energy nutrition and everything else so i realized there was this big gap and thought i need to create a vitamin company to fix this problem in the industry because everyone

bases their supplements on the bottom end to make loads of money but no one actually gives the consumers what they need from a health perspective so i thought we could bridge that gap i launched a vitamin business just before covid can i just say we've tried them oh you have we love them i love the effervescent tablets and the kids gummies are amazing awesome thank you it's good to hear but you know so I had this vitamin product which I knew was better but no one else knew yeah and I was a startup we were like three people at the time and we were like how do we get this out there so that's when we just started testing different forms of content we started with a newsletter we tried a podcast and then we landed on you know some viral videos on social and then just went

into that double down so I never wanted to be an influencer really how do you how do you feel being one because you are yeah do you get do you know you are we do get stopped i do get stopped it's quite random yeah it's i never expected it or experienced it but now you you know you just take it as like a good sign that what you're doing is influencing people and making a difference to their health the difference is you're influencing which is fantastic and you know what we try and do as well is things that are worthwhile you're not selling crap you know yeah and you're influencing people to be healthier i mean no one can well i bet they can but karen can argue with everything but most people can't argue with that no have you ever been in the supermarket filming

and they've been like stop filming oh many a times really what's their reasoning behind that well it's private property you're not allowed to film in here blah blah blah but you know we the reality is i live in london so kick me out of one supermarket there's four down the road so it doesn't bother me and we just keep going around to the next one but weirdly we got kicked out more in the beginning and now that we've kind of just got known some store managers will come up to us and be like what are you doing and we'll be like look here's our instagram account this is what we're doing and they're like oh it's fine carry on well really if they're selling good products or they have like aldi have the great alternatives and actually it's good for them yeah it's marketing

tesco and sainsbury's and ours they love us right like i go and do talks at their head office and help educate them about how to make their business healthier um and they ultimately love it because there is a commercial imperative to transitioning people from a ultra processed food that's typically cheap and full of additives to a healthier more natural product typically it's a little bit more expensive so actually there's a commercial incentive for the supermarket as well i feel like there is i don't know if you've noticed it but i would say maybe the last year for me a move things are changing quite a lot and i say in the last year you've like i said been doing it for absolutely ages but it's only just in the last year that my husband my friends have started

like our group chat as i said clearly we're old now um but we start we've started talking more about food and he will say oh i don't think we should buy that for the kids now i think we should yeah buy that and i just think in this last year there seems to be a shift have you noticed that as well of people knowing a bit more oh for sure i think the ultra pro or anti ultra processed food movement has like really picked up a head of steam in the last 12 months you know with chris van tulken and what he's put out there yeah documentaries he's done and it's in the press all the time i mean the daily mail write articles about me and what i'm saying on my instagram which is like random as hell um so it's getting out there into the mainstream and you know because

i've been in the health game for a while like you see that everyone at some point in their life for different reasons will get that moment where they're like oh i probably should pay a bit more attention to my health might be the fact that you have kids and then you're worried about your kids or you're worried about the fact that you're not sleeping how can you feel better or you have your own health issues parents parents energy like at some point it doesn't matter when it might be when you're 25 it might be when you're 45 but everyone will get there because it's so fundamental to our lives so we've got you we want we need to pick your brains we we're going to absolutely got me we've got you let's pick your brains do you mind us picking by all means pick away right go to

coffee order go to coffee order i mean to be honest i'm a boring guy i just have black americano but that's the best for you can i just say everyone's been laughing at me about my black coffee it's a joke on the podcast that i only drink black coffee and smoke fags when you're not that's not part of it give me my moment because he's not seen what i eat yet and everyone's like oh you've got coffee but i just think but does the job does the job we were talking the other day because you hear all this shit about coffee being moldy and you have you should be careful what coffee can you tell us a bit about coffee because it's quite important and seed oils in the milk alternatives there are seed oils in the milk alternatives i mean so look i think there's levels that you can go down the

health rabbit holes right and so if you look at the macro data actually the number one source of antioxidants in the american diet is coffee right right you get antioxidants from your coffee they're a natural product they're plant very good for health yeah we like coffee proven to have many benefits you know two three fine if you start going over then you might get in trouble with the amount of caffeine but you know that you need some self-restraint but coffee in general good now if you go into the like rabbit holes of social media and and go down into there's mold in your coffee and what's it doing to your health maybe yes there could be i don't know is the answer to the uk coffee brands i haven't tested them right okay very hard to do the studies on them they

have been some studies on but mostly american brands and so i can't give you the definitive answer on that would i be worried about it to be honest not really i drink coffee every day and it hasn't affected my health so i do think there are like fundamentals that you need to get right spin your head out on stuff that's pointless yeah and you can go to that far if like if you have a health issue and you fixed your diet and you've got a good diet and you exercise and you do all good stuff and you're still having issues with something maybe you need to go into the mold in your coffee that's causing a problem for you but for most people not really just drink your coffee milk so this you've taken me on a fucking roller coaster with this jesus my the milk one day i go

home and i'm like we can't eat milk drink milk and then i go home and i go only whole milk then i go home yeah as she says almond what are we doing with our fucking milk yeah i don't know what to do well in my group as well we've gone back to literally well you said whole milk so now i'm drinking whole milk yeah yeah the classics i thought it was no to the milk whole milk whole butter and yes i have kerry gold is that good kerry gold's great brilliant milk though milk alternative so do you think this is quite a big thing now because you we thought we were healthy with our oat milk yeah and our almond milk i thought we look the plant-based movement into milk was actually primary primarily driven by sustainability right and concerns around you know

methane emissions of cows and how that affects when cows fart like it's bad or something something about farting yeah farty cow is not good apparently but in reality you are but in reality if you're looking at just pure sustainability you know oat leaves made in sweden and then shipped to the uk on lorries right or you're getting milk from your local british farm which one's worse oatly will say we're better and we have less co2 emissions but when you look into their study that they say that and claim that on they can only compare the difference in emissions between their swedish oat milk transported to the uk and dutch cow milk imported into the uk so they don't do their study that's not fair local british milk which primarily all of the

uk supermarkets have british milk because they know that the co2 claims will be bullshit and they won't stand out like health wise it's like hormones i thought milk was bad because of hormones the reality is we've existed for hundreds of thousands of years where we have drunk milk from animals keep it whole so we're not because the semi and the skin is less process i had skimmed milk on special k well that's like that was that red top that's like water that was our day that's what you had you did the special case you've done it oh my god so the 90s so we're saying whole milk because it hasn't been messed with right yeah basically the less processing the better right And when you look at something like milk, a lot of the nutrients in milk are actually stored in the fat of the milk.

So you strip that out and you then have basically runny water that has no goodness in it. And, you know, you can then start to go down the rabbit hole of, well, is raw milk better than pasteurized milk, right? And then you've got unhomogenized milk versus homogenized milk and all these different variables. and typically what we're learning is the less we touch something the better from a health perspective so if we go back to the basics of how we used to do things is typically better for our health okay amazing now takeaways do you eat them yeah of course who doesn't right what site you go to take away if you if you're not if you don't care well look i mean my philosophy is very like i know everyone says 80 20 i'm probably more 90 10 but the reality is i have those days as well

i've been in the office 12 hours and you get home and you're like i'm not i'm not cooking i'm not yeah you got to go for delivery there are healthier options so you can do you can get like poke bowls and salads and other things that not fun i know for a friday night if you're doing it you know it depends when you're doing it like if i'm doing it at work because would you ever eat a domino's or a mcdonald's i wouldn't go that far no oh that's too far that would be too far for me nando's yeah yeah yeah because you can just get chicken and salad and like keep it pretty healthy we're not doing a mcdonald's i wouldn't do a mcdonald's i would do a good burger okay but then there's ways to do it healthier right so if i'm doing a burger

i sack off the french fries because i'm not bothered by them and then you're just essentially having a big piece of meat in some bread yeah which is okay and you know if you go to america now you can even get instead of the bread you can get it wrapped in lettuce leaves yeah well right so your day-to-day eating like you said it's 90 10 so you try and make sure that you've sourced the right things for you basically yeah i mean look my day is quite simple really like i have breakfast in the morning i'm not religious about fasting or skipping breakfast um i used to do like intermittent fasting but that was before i had kids and then the kids need to in the morning well and they've had me up since 4 30 so by 8 a.m i'm starving yeah and so there is then i need

breakfast but we just do it right like there is no cereal in our house there never will be um it's greek yogurt with a bit of granola and some berries cereal's not real food i know i know and they made cereal for a reason all i want to eat is cereal this baby's gonna come out like a shredded wheat honestly i'm obsessed with cereal at the minute and it's the easiest thing to give okay so if we're not doing what can we granola can they have yeah yeah granola but just give them greek yogurt yeah because they need protein and fats it's what fills you up it what sustains you carbohydrates will give you like short-term quick energy spike your blood sugar but then sit you back down pretty damn quickly which is why we're all starving and snacking by 10 11 o'clock

so you want something that's filling that's nutritious and you know you're getting far more from greek yogurt than you ever will granola and honey but that i already know about the honey because i've watched your videos and i checked and my all my bees are not from the same bloody place really going back yeah right so now and again bear in mind my eating habits i'll put home are absolutely terrible and now and again i'll be sat eating some absolutely awful i i'm not going to tell you could be disgusting and you'll be sick and then i'm all of a sudden i'm whilst i'm eating my fritter butty or whatever it is i will march to the cupboard and i'll be like right the honey has to go these bees are not from the same area the honey isn't from all the same area they should

be from it has to go and then i'll carry on eating my chippy right so before we get like fully stuck into it tell us about your brand and your supplements yeah so we know that you've already got it we know that there was a gap in the market yeah i know that you do the kids one because i was shocked by actually how awful some of the kids supplements are and they're just full of sugar yeah it's so bad and you get them you think oh this looks nice um and it says all these letters on the front oh yeah you so you're i can recommend to everybody the kids ones they are what other things do you have in your range we we've got the full range so now we do a baby multivitamin um because that was you know and i just basically make stuff where i see there's a

big problem right so when i had jack's my first son i you know does what every parent does and go to the vitamin aisle and you go right okay i need a baby vitamin let's have a look yeah and i was genuinely shocked that there literally wasn't an option without sugar preservatives or gums and i was like my baby can't eat broccoli i didn't even know like how can they deal with that i didn't know that i've never given a baby isn't it vitamin d is like the main one vitamin d is recommended by the nhs because obviously we don't get the babies outside enough and especially in winter we don't get enough sun but typically what we see which is scary as hell is in the uk kids are now seven centimeters shorter than european kids through lack of nutrition and this is this

isn't that's a lot no this isn't like a genetic variable that's always been like english people are short it's literally they've tracked the data and since about 2010 our height's been declining um so it you know it just coincides with the more ultra processed food we eat we we over consume calories everybody knows that but what most people don't realize is we actually under consume nutrition which then stunts your growth um which is scary as hell which is why you know kids can be fussy eaters right like you can be the best willed parent in the world like i am and some days he's only eating yogurt like he just won't eat anything else that's it and that's it and so then you're stuck and so that's why a multivitamin can be quite a good idea just to cover the bases

give them the nutrients they need to kind of grow and develop optimally i guess it makes you feel a little bit less guilty on those days because you're like i've done my best yeah i've hit the baseline yeah yeah i mean kids are resilient they'll be fine like this is the thing about nutrition right it shows up in kind of unobvious and unclear ways after years and years and years so often we don't notice the impact it's having but the macro data is super clear that you know we need to be all taking more vitamins i mean nine in ten in the uk now have at least one nutrient insufficiency wow and how would you find that out and whether you have one you can do blood testing right um so there's plenty of blood testing options out there but um you know it's

expensive yeah right it is very expensive it's minimum 100 quid to do a kind of full blood panel so what i always say to people is like the chances are you're deficient in something what's your issue do you struggle with energy do you struggle with sleep do you struggle with you know getting colds all the time right what's your issue figure that issue out and then take a vitamin for that so then you can still buy a nine quid vitamin from the supermarket like we make without having to do all the expensive testing but you can kind of self-serve where you think you've got problems because ultimately if you listen to your body and you're just a bit self-aware your body will tell you perfect that makes sense what is the most toxic thing in supermarkets i mean technically

by definition is pretty much skittles why are they still allowed so good though they are they i think so i'm nerds i love nerds they're awful for you it it was data um from levels i don't know if you know levels there are blood glucose testing business in the us so they've got 50 million data points of what people are eating and it's all tracked in their app and so they could really track you know what's affecting people's blood sugar the most and it was skittles because they're 74 percent well they've removed the blue ones they removed the blue ones quite a bit ago because it was actually so bad whatever was in the blue ones but in some countries skittles like don't quote me i'm sure they're like illegal yeah like has anyone got a skittles dealer

the american version of skittles would not be allowed in the uk because of the artificial like it's not real food you know because basically it's pure sugar with a load of artificial colors and flavors there's not like you get some sweets right which are just sugar and then some natural fruit juice coloring or thing you know whatever which then is like sugar and some natural stuff but skittles are like pure sugar 74 and pure chemicals and it's just a nightmare for your body so obviously we're all busy we're all concerned about finances we're all working we've got kids etc if you could pick four things that we could change in our home for slightly better slightly healthier what changes do you think you should make great question i think firstly it's the

fundamentals right what are you doing every day so if you're eating cereal every day for breakfast you shouldn't judge me on that you said no judgment i'm not judging i'm just telling you what to change um but no it's you know the the staples right so if you're having cereal every day for breakfast it's sugary you're not getting any protein and good fats in change that okay if you're eating you know ultra processed bread every day sandwiches for lunch every day okay change that because you're eating tons of it it would be tell me the change that we would go for from what bread to what bread uh so like a typical hovis you know ultra processed bread has like 25 ingredients, emulsifiers, additives, seed oils added.

We can literally scrunch it up in your hand. And it disappears. There's nothing to it, right? If you want real bread, it's sourdough. And sourdough is typically made with four ingredients. It's how we've made bread for thousands of years. And the fermentation process of sourdough actually helps you pre-digest the gluten because the bacteria starts to eat the gluten in the bread.

So it's much easier for you to digest. I went on a sourdough making course. Did you? Yeah, well, being able to learn how to make your own bread is, like, one of the best things ever. And how many times have you made your own bread? Once, and I took a picture on Instagram. It was really hard.

So now I appreciate it, and I get the sourdough that you can put in the oven at home. Anyway, so we've got... Back to my cereal. Back to my cereal. So we've got cereal, swapping that out. We've got bread, swapping that out. Is there anything else that we find in the house quite a lot

that could be an easy swap? it's an old school one but margarine okay oh anything spreadable everyone loves a spreadable right but the reality is they're just cutting it with seed oils and gums and other additives and it's nonsense like it's much better for you just to have real butter and come on in the olden days you just leave the butter out the fridge for 10 minutes and then you can spread it like it's not that hard so what are we swapping so we're swapping the kind of spreadable lua pack flora lua pack flora anything spreadable and we're swapping it to Kerrygold or you know an organic butter if you can I mean the block the block yeah classic blocks

really cheap really simple I have from Le Creuset I have okay is there anything else that you think in the house that's just a pretty simple when you go to the supermarket I'm not buying that one I'm going to the left of me and I'm buying that one instead and it's going to make a pretty big difference eggs maybe i was about to say eggs because i think people still have this misconception of like oh i shouldn't have too many and i just have like one or two maybe occasionally but eggs are probably one of the healthiest foods in the supermarket they're literally nature's multivitamin and you can eat as many as you want the cholesterol thing was bullshit it the cholesterol they said like one egg is like 10 fags i have loads of eggs yeah so vegan propaganda when we

go into there there's loads of them what eggs are we choosing what is a no and what is a yes also my latest controversy was i told people to stop buying burford browns because everyone was spending like four quid on six eggs and don't they feed the chickens paprika it's got paprika yeah there you go you've already watched it i know the answer like technically from a new like they're good eggs don't get me wrong there's nothing wrong with them if you want to overpay for orange yolks you can but nutritionally speaking it's more important that they're fed an organic diet and they're outside and proper free range so i typically find organic free range eggs are cheaper than burford brown so i'm like just buy organic yeah so if we're

getting eggs we really is it quite important would you say that we're going for organic eggs i think so because we i mean we learn it in primary school right like we're in a food chain so if a chicken's had a terrible life been cooped up in a barn has no space to roam the amount of nutrition that's actually coming out in that egg is not the same as an organic free-range egg that's been outside been soaking up the sun been eating worms and all the good stuff that it normally eats in its natural diet and there is they've tested it like the vitamin d level in an organic free-range egg to a battery egg is totally different right that's that's really interesting leads me on to organic in general so me and my friend in the group chat

were talking about organic versus all because of you because i wasn't interested before and i said i try and get organic things and her argument was they're not that much better what are your thoughts so that i know as well because organic if you're spending your money is a little bit more expensive of course um especially the meat the organic meat does it is it really important is it a bit important are there certain things that are more important to be organic than others well definitely that there's something there's something called the ewg clean 15 and dirty dozen um you can look it up online you'll find it and it basically tells you the sort of cleanest 15 fruits and vegetables that have the least amount of spraying because

of the way they're farmed and then the dirty dozen which are like the worst tomatoes like the worst tomatoes are very bad berries are very bad typically not the actual berries you mean the spraying of them yeah yeah yeah so the soil as well has to have so they basically tested the amount of residue you know residue from pesticides that were left on the fruit once they were on the supermarket shelf so that's what they were testing and that's what the dirty dozen is basically so if you're worried about organic look at that list and make sure you buy those 12 as organic so like i'll really avoid non-organic berries as an example because you're eating the whole fruit right if it's like something else well you might peel the potato

right if you get into banana you peel the skin if you get into meat arguably the animal has already done a level of processing and protection for you so you're a bit further removed from the pesticide itself so you can probably be a little bit less strict on the meat I would say than you can on the fruits and the vegetables really interesting right because it's very expensive gonna ask you something quite controversial now so obviously it is about food so we are well we're predominantly female listeners we're all you know conscious the majority of us about our weight how we look a zen pic it's talked about i would say every day on our patreon isn't it lauren yes and yeah i've done it before not gonna lie what do you think

well so it's a very controversial subject and there's a lot of nuance you've got to get into with it right because if you are clinically obese it could be a life-saving drug yes right so i'm not someone to say like oh it's a drug don't do it you should do it there's two different aspects to this there's two different sides to it i'm guessing you were never clinically obese and you were taking ozempic for for vanity reasons right yeah so then i would caution against it very strongly because what you find when you look at the actual study that they did when you know they proved that the drug could work and they got it approved is i think it's 38 percent of the weight loss is from muscle and bone now that's really interesting that's like a terrible idea

because we know you live longer the more muscle mass you have and bone you look better and bone density is super important as well especially as we get older so what you've got to realize is when you're you know changing your body to eat less you're also getting less of all the good stuff the nutrition that your body fundamentally needs so when people are taking ozempic they should be medically supervised people are taking it yeah that's why we're talking about because they are yeah yeah but they are anyway because you can just go on an online form and get it in five minutes and just say you need it but you know the reality is you should make sure you go to the gym when you're on it to try and prevent that muscle mass loss you should also supplement heavily because

you're not going to be eating enough nutrients fact so there's all these things so it might be an incredible tool that helps a lot of people but it's also an incredibly dangerous one that i think too many people have got access to right now and there's a lot of people that are going to be oh fantastic skinny very unhealthy yeah so not good not good a lot of people have said my friend took it and she did get very skinny but she like you've just said she had bum completely she had no bum because of the muscle mass so it's kind of people's hairs falling out which are the nutrition we've been very we've been very fair about it haven't we we've been like people are doing it if you want to do it do it we're not sure i used it as like a postpartum weight loss yeah

that's interesting the percentage about the bone and muscle is very that's scary people become so obsessed with the scales that they think oh i'm you know and actually it might not be fat that you're particularly losing you will eventually but and scales are the wrong measure yeah for weight loss right best diet tip then best diet if you want to lose weight fat if you want to lose fat well okay it's really simple just eat real food if you eat vegetables fruit meat dairy and don't go too far beyond that i guarantee you will lose weight and i always say calories in versus out it's quite a scientific process that you need to burn more or calories is maybe not the right word but no no the output needs to be technically it is right and calories work right like if you

eat too much i just don't subscribe to it because i don't think that to change everybody's health everyone's going to sit there with a calculator on their phone but we used to i used to have an where i did that people didn't know people do but they also i think i think calories are the end thing but it's there's more to it so i think people now are checking the macros and the protein and stuff you can't just focus on calories because then you could say right i've done my 500 in four packets of crisps so i'm now going to lose weight however i'm not going to be very healthy what was it called weight watchers and like you're allowed to drink all the diet coke you want it like what the hell there's been so many crazy diets it's horrendous right because

fundamentally your body is your car to get you through this life and you need to give it fuel to carry on and give you energy and allow you to do what you want to do but when you're calorie counting and you're just hardcore strict on the numbers of calories and ignore nutrition you basically are going all right i'm just going to put less fuel in it and expect it to still carry me yeah through the day yeah so you're tired you're hungry you're grumpy you feel like shit and you want someone to do that for the rest of their life like that's not how how we live that's not the way we should do this what we should do is focus on filling our bodies up and satiating it with nutrients so like in a calorie weight watchers type diet they would say nuts are

terrible they're really calorific and they're you know you're gonna gain weight eating nuts bullshit try i would love for someone to try and gain weight eating nuts because your body will naturally get full you will then not need to snack later in the day and you're not going to have that packet crisps or whatever when you're starving and lower energy it's sustainable long-term energy that will feed you throughout the day same way as if you eat a proper breakfast that isn't cereal then you you know you get into oh i'm full i don't need to snack at 11 o'clock i'm good till lunchtime then at lunchtime if you don't eat a shit sandwich and a packet of crisps and you actually eat real food again you're not slumped at your desk by 3 p.m in the afternoon you feel

good and you carry on we're gonna get into this so i don't want to i don't want to do it now a lunchbox eats but i've got one last question for you when you came in i said what do you want drink and obviously he said a glass of water filtered water is my honest well i've alkaline filtered water very good and i actually got that water filter years i'll be honest i have i have taken the piss left right and center about me i would rather like die of thirst before well not die but be very very thirsty before drinking tap water from any tap and i just what do you think about water then i mean it's very important right like it's one we can fast for seven days without food but we can't do it without water right like water is super fundamental to our body

and how we use it the reality is where the debate will always come from is people will be like i've drank tap water my whole life and i'm fine i have had literally i've been severely trolled for my um for my opinions on water not just by these two but on like i'd say and then like if people catch me with a bottle of water they'll be like ever and i'm like it's actually filled up from my tap i'm reusing the bottle and so he's like evian and stuff is that not filtered well that's spring water yeah and it's been in a bottle in a plastic bottle right well and there's different scales to this right so tap water is probably the worst and they've studied it and tested it and especially in places like london they've found traces of cocaine they found traces of hormones birth

control pills um that's why like young men are getting breasts and stuff because of the hormones yeah because when i do have a filter downstairs now good brilliant but so there is all this bad stuff in there now if you have a glass of tap water are you going to be affected by it probably not right but if you have that same glass of tap water every day for 10 years it might have an impact we try and drink two liters of water a day so if you're doing that and it's tap water that's a lot of cocaine i don't actually know how much but what because again the flip side i people said actually we've inquired your water filter was like four or five grand what's the cheapest most accessible easiest way of ensuring that you're drinking like a good

quality of water and filtering it from everything i've read and understand like brit isn't just the cheapest and the market entry at it and it's not that good um i use what's called a berkey water filter which is that rk one as well uh there's aqua true which is another good one which is a reverse osmosis one um we've got one that underneath like a tower it's like a thing and it goes through it i've forgotten its name but it's bear grills has his one yeah which is also like you look at the science behind them and it's all legit and you know so you're investing probably i think you need to invest probably upwards of about two to three hundred yeah i ours it's expensive it is initially initially but then that water filter lasts you forever and you

maybe have to change the filters once a year which is another 600 quid so you know if you looked at it per glass or per day it's super cheap we'll share um yeah and like you said what if you're making changes start with the things that you use the most or do the most and water is exactly you You put it in your drink. We use it all the time. A hundred percent. So that does make sense. And what about the alkaline thing?

So you have an alkaline. That's going a step further. Is that a step further? I wouldn't worry about it too much. We're all right then. So my little thing under the sink will do for now. Get the bad stuff out and then hydrate yourself with water and potentially electrolytes. We love, I like electrolytes.

I'm a good girl now. Do you do electrolytes in your range? I do. Oh, what a stunning. amazing right because we we quite like humantra yeah and will powders as well will powders is great i've got a question i've got quite an important one here that my friends always ask me and i argue about so you've got your humantra you will but they're quite expensive they're not cheap and then you've got your bnm ones or your home bargains ones that are really cheap they

say electrolyte on them i've been arguing they are different are they different or not 100 there's the spectrum with everything right like the the cheap end of the market because everyone will be like oh why can't i just buy aldi vitamin c right and it's a pound or whatever but fundamentally it's a chemical concoction of nonsense with a little bit of vitamin c added or a little bit of electrolyte added so typically it's got a spartan in it and acosulfam k so typically it's got the bad stuff you don't want plus it does but it's also got the low dose so typically they'll put a little bit in so they can make a claim and like oh look it's all this for your immunity say how much well but the dose is so ineffective that it's just you're not going to

get the health benefit from it then you've got like the will powders and the humantras and the athletic greens and they're like the top end of the supplement market where you'll be paying you know 150 a day for electrolyte or whatever i think ag1 is even more expensive but it's about two pounds a day but 250 i think two probably 250 a day so they are good products i just believe there's an in-between right like because that's super expensive if you've got to have an electrolyte you've got to have a multivitamin you've got to have this then it adds up before you know you're spending five six pound a day and most people don't want to do that so how i built tonic was to say look we want to give you all the good stuff we want to do it in the right doses but we want to

do it in a way that is accessible and affordable so our electrolytes are 45 per day so you're not paying the aldi prices we can't get it that cheap but there's a reason we're in the middle okay right last last last question before you open our lunch boxes right i don't want to do that anymore protein everyone wants more protein it's amazing we've heard for anti-aging you've talked about having sustainable energy throughout the day and typically getting protein in via food it is quite hard protein powders what do you think i haven't got a problem with them in as a concept right like we're all busy we're time poor it's an easy way to fill yourself up get some more protein in your diet because it is it can be quite hard if you're eating just three meals in a day like can you hit

your protein goal which typically is you know a couple kilo a couple grams of protein per kilo of body weight um so for me it would be about 180 grams in that sort of it's quite a lot it's quite a lot and it's quite hard to do and if i'm busy i definitely don't hit it yeah unless i maybe instead of a snack like a bag of crisps i'm substituting in a protein shake or whatever and they're available on the go and they're available everywhere it's just obviously there's some really shit ones that pump it full of gums and artificial sweeteners and there's some really good ones what are your go-to brands um there's a company called the organic way protein yes we have had that before it's lovely it's really clean there's no additives no sweet it's the

only like certified where they stamp on it to say it's checked and all organic it is it's very good um and like i have that on the regular um if you're on the go like bowl do uh now they do a kind of meal replacement protein shake type thing b-o-l i had them after i had my lip lift that's what they recommended that i drank right okay because i couldn't i couldn't eat so i had so we're not about a grenade bar but these are that's where you then get into the bad stuff well but when you look at what's in a grenade bar it's like again 29 ingredients or whatever with artificial sweeteners and all sorts of additives that you don't really want and actually the funny thing about the cost of living and inflation what it's done to protein bars is like

it's cheaper for you to get 45 grams of protein from cheese in the cheese aisle with one ingredient than it is by a grenade bar so you know there's so many better ways to get that protein than go down protein bars right brilliant lunch boxes oh so basically we have put together i wish i've not been honest now i've been quite i've been really honest so we've got a kid's one that we would give their mine obviously the barbie and the why have you got two oh right a grown-up and a kid right okay i've also got in the so um we've done we've been honest i've been so honest though like this is whose is this one so we've done one each that we would take to work for example yeah and then we've done one that we would pack for our children and i've been honest

i'm ready for it you can roast me right so mini eggs i'm addicted to mini eggs i can't help it i even put them in the air fry sometimes they come out gorgeous that's not food a so why is it in your lunchbox and b mini eggs easter what and christmas and like typical events when you get like the promotional chocolate and candy what they do is they raise the sugar content and make it cheaper so mini eggs are 69 sugar which is one of the highest amounts of sugar you'll find in any chocolate happy easter happy this is my actual lunch this is your actual lunch so you're eating chicken gyoza and the question is what's in it uh yeah so you you would think this is healthy right yeah by looking at what's healthier than gourmet sushi from sainsbury's yeah and it's just

chicken in a you know a little thing and you're fine but when you look at the ingredients it's got everything in it especially asian food to get the flavors right you find they put a ton of additives in it so you've got three preservatives in this you've got color you got acidity regulator you've got seed soybean oil which is pretty refined and nasty stuff like it's not gonna kill you if you have one of these but i wouldn't need it every day right for sure cbd drink cbd drink um fine typically they are just like a little boost it's a little boost i mean this is 3.4 grams of sugar per 100 grams so you're getting probably a couple of teaspoons in this can um which isn't the end of the world but like when you put it into perspective and

you think we stopped putting two teaspoons of sugar in our coffee and tea a long time ago why are you drinking that on the regular now just because it's in a juice drink my more this probably wanted to have for breakfast if i was on the go a ginger shot so you got a ginger shot turmeric co is probably the best one which is good in in the industry they put like the most ginger the most turmeric and the most actives if you buy some of the own label cheaper ones typically they're basically just apple juice with a tiny bit of ginger in so the health benefits of them are questionable but if you're going to have one these are the right guys okay score me out of ten on my packed lunch.

It's probably like a three or a four. Right, Lauren, go on. I don't want to do this anymore. Go on. It was the mini eggs that you were disgusted at. Okay, so mine isn't in

it's not in a lunch box because I wouldn't have had one. This is what every day when I worked in Manchester, I ate every day. you went to tesco every day what did you buy same thing every day well you got a bottle of water yes very good i do i will drink that because i don't i'm not really into drinks so i will i would have had that i wouldn't have drank it though just maybe unless it's white one or two sips i was gonna say you've done what most people do in the uk which is buy a meal deal right

but it's not because of the money it was just that's what i want to eat and actually i wanted kettle chips but they didn't have them they didn't have them well look part of sandwich is i could never i mean it looks gross does it i mean you're not gonna eat that really would you i'm going to eat it when we're finished i'm starving can i tell you a secret we i bought this lunch box yesterday so that i was prepared and i ate it so i had to buy it again this morning oh really i ate it yesterday so i had to buy it again and i really enjoyed it so it's just not really a nutritious meal like where like the tuna in the tuna sweet corn sandwich and sweet corn's fine right yeah all good it's tuna but you're wrapping it in ultra processed bread which is got additives in it and

there's 20 odd ingredients and it's got preservatives in it to like make it sit on the shelf for longer the because it's tuna mayo obviously you've got the seed oils in the mayo so it's not the end of the world again it's not the end of the world if you're gonna have a sandwich now and again like i've been forced into it occasionally when i'm stuck on a motorway so like i'm talking this would be my every day if you're eating that every day it's not healthy lunch right you're not going to get enough protein in this meal you're not getting enough good fats in this meal probably not going to fill you up what about my crisps well crisps are shit really the squares are elite elite i mean what it's fantastic it looks disgusting i mean in fairness

to you they're only 18 fat which is obviously fried seed oils uh sunflower oil in this case so from that perspective it's actually a lower fat crisp than a typical walker which is fine but because it's squares they've used monosodium glutamate um as the kind of flavoring and you got sugar and maltodextrin in there so these kind of things are very addictive they make us eat more typically more than that's why i like crinkles what is it once you pop you can't stop and it's the monosodium glutamate yeah and we're all like yeah i could eat 10 of them right you could but it's yeah out of 10 lauren's out of 10 there you can eat it what do i if i get i will eat this you I gave you a four didn't I

I'd say you're probably similar no but the funniest thing is and this is where the point is you would look at mine and I would have guessed I was going to get roasted a bit yours I wouldn't apart from the fucking mini eggs I would have thought little ginger shot

right so if you were going to go into Tesco now and you're on your hour long lunch break you've not got access to like a microwave anything you've got to pick go on what would you get well typically i'd lean into the salad which is boring i know people don't like it but there are better and better options coming into that space where you literally just get some chicken some potatoes and veg and it's a salad base so good to go yes it will have seed

oils in but at least you're getting real food um the snacking bits probably both your biggest problem right because the drinks weren't too bad like the cbd is not the worst drink you can have it's fine now and again it's the snacks that are killing you both because mini eggs are terrible squares are terrible like but they sell egg pots everywhere sells egg pots just eat the egg pots i want a packet of squares before we finish let's see the kids because like you've just said and you've made a really valid point there we can do what we want with our bodies really our kids we should be trying better for and i agree at the same time they'll be in a mum's heart you don't want to shame but we should try harder saskia here she's six i've done a ham wrap with philadelphia

and ham because it's fucking easy are you doing this on purpose wait a second no wait let's do ours at the same time maybe yeah saskia's got this is this is a hundred percent like genuinely what i would make yeah we'll do it real i'd be real with it we'll do it real and i've already oh thea has got i've already eaten half of it this morning i was so hungry um a ham sandwich on and the ham is way for thin ham why ham she just really likes ham because i do i'm so hungry so like you're in on it well right so typically when vegans or people in general say meat's bad for your health they're not specific enough what's bad for your health is ultra processed meat and that has pretty much been proven and it's according to the who a possible class two carcinogen which

means it can cause cancer for anyone and you know when you look at a wafer thin ham in a supermarket it's maybe like 70 80 percent pork the rest is like additives and it might have 20 ingredients in it oh that's disgusting so can i just but what if she likes thin ham and i alternative is there an alternative i mean there are better alternatives you can get like chicken slices as an example which are more like 98 chicken with a bit of water and salt and no additives so you can already know the bread's not allowed but she doesn't like sourdough on a sandwich okay right snack wise banana my kids eat so many bananas fine i i don't have any problem with fruit yeah no i don't know if they're organic now these i already know oh i don't know

listen so this is the fruit factory yeah and my kids think that they're sweets and i'm like no they're healthy well i saw you ripping kidalicious or whatever they were yeah yeah look i mean these are worse than just dried fruit um because typically dried fruit right as a thing is natural and it's dried fruit and so it shouldn't be that bad tastes good tastes good but what we're doing is we're stripping all the water out and concentrating the sugar so typically and in this case the dried fruit is 63 sugar which is way more than in an apple or in you know non-dried better than skittles and you can eat more way better than skills of course everything's a kind of perspective but as a snack for kids you are again training them to love and be addicted to

sugar and i mean this one is actually not even real dried fruit it's fruit juices from concentrate 45 apple nine percent strawberries six percent orange but then glucose syrup sugar pectin which is fine acidity regulators natural flavoring sunflower oil glazing agent color purple characters concentrate fine dried spinach so it's not terrible but i wouldn't put that right now i'm gonna trigger you with something no let me just do my snack yeah go on that's my you know cheese string fantastic most people will say oh my god cheese strings i thought they were bad but it's just i know it's plastic james told me that cheese strings are actually from your video that i learned that it's not the best most natural cheese in the world but it's one ingredient right

it's milk right um so it's way better for kids than the sugary please can i have them when you finish i had to buy this just please can i have that when you finish yes i'm not eating it do you actually eat dairy lunches my god um i will my god i didn't know anyone eats this shit i'm like why is it still on the shelf you can make it into a sandwich and you can pick you want two slices of ham or you make a little sandwich lauren well let's play a game shall we in the cheese in your dairy lee lunches how much cheese is in your cheese all cheese at least it's cheese it's cheese it's cheese it's cheese right it's not no it's 75 percent cheese what's the rest uh so the rest is emulsifying salts milk proteins added okay so

butter skim milk powder whey powder vitamin d preservative citric acid anti-caking agent so look it's not the best thing but ham let's have a look where's the ham so 85 percent pork so it's got flavors in flavor enhancers in their preservatives in their nitrates stuff like that not really good and then you know the the crackers obviously got seed oils and so that shape flower treatment agents and flavorings again like glucose fructose syrup actually added into the crackers as well so i really want to ask about this because i feel like this is quite i think i always give the kids for dessert because i think it's better than lots of other things not this particular one molly corner molly i'm nervous molly yogurt corner

in principle you're giving them yogurt as the base right so in theory that is more protein more fats the reality is muller corner will add a lot of sugar into the yogurt to sweeten it up okay and then that corner is typically just pure sugar it's the naughty corner absolutely so you don't want to take any of our bits do you want it for your kids if you're hungry on your way home a fruit shoot perhaps i can probably get through all this on the way home yeah unfortunately you can have that look i i get it right kids lunch boxes are hard yeah my toddlers go into uh nursery and you know and we're putting them in the packed lunch every day but typically what i'll do is whatever that i made for dinner last night proper food i'll put a bit of that in there you get he

has one of those lunch boxes with all the different segments so he can a little bit bento box so he can give him different things because some days he's not going to eat everything i'll always give him like a baby bell in there so he's got real cheese baby bell cheese strings whatever so you got that maybe some cut up apple okay so then he's got some fruit in there or strawberries he loves strawberries at the moment then i'll give him because he's at that age he doesn't really eat proper food on his own when he's at nursery i'll give him a pouch like you know the baby food pouch type things but not the fruit ones i'll get it you can get plain yogurt pouches now or you can get plain vegetable pouches as well and you can get careful ones so i'll go for that not the fruit

flavored ones because they have basically a bit of added fruit puree which is then makes it quite sugary but i'll give him that with a bit of the leftover food and that's what he'll have and it's not that difficult it's not that hard there's no added sugars in there you know there's there's as natural as possible um and he typically eats it right like kids are adaptable they will eat what's in front of them and you know if my kid sometimes i'm not eating i'm like cool off you go go play i guarantee you in an hour he'll be back going i'm hungry and then i go well look your food's still here right we have absolutely i've so enjoyed i loved having you on thank you so much um anything you want to end on i think you know health doesn't have to be so complicated right

i think it's all about doesn't matter where you are in your health journey if you're eating cereal for breakfast just take the next step to a healthy you it doesn't have to be overwhelming it doesn't have to be expensive it doesn't have to be crazy superfoods just take the next step on your journey and you will notice a difference and then once you've done that step you might be ready for the next one and then the next one and then the next one little changes win thank you sunna so you can follow him on instagram and on tiktok it's at tonic health and yeah wow thank you guys so if you have a look over at tonic health on instagram we can also offer you a 20 off code to be used on selected items the code is nip tuck 20 so go and knock yourselves out with some supplements

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