That Gaby Roslin Podcast: Reasons To Be Joyful - Dr Rupy

Episode Date: March 11, 2025

Dr Rupy joins Gaby for a chat about health and happiness! Gaby presents Rupy with his new book (which he's not seen until now!) and chats about some of the deeeelicious recipes in it (which are also, really good for us!) They try to debunk a few food myths and also chat about diets for those who are intolerant to certain foods. Plus we learn about the value of eating pickles and drinking coffee! (not necessarily together) You can see the whole episode now on our YouTube channel (and our extra Friday Show n Tell episode too) Hosted on Acast. See acast.com/privacy for more information.

Welcome, Rupy, Doctor's Kitchen. You can drink your espresso. I was just about to take a sip there. I love that. Go on, have a sip, have a sip. I'll have a sip. I've got it. See, it's so funny because people for years thought, no, you shouldn't have coffee. But we're all learning through you, through Tim Specter, through many people. Coffee is, is good. Obviously, not too much. I love it. Honestly, coffee is one of those phenomenal ingredients that you can drink every single day. I prefer it black, but you can have it with some milk, if you like. And it's, It's pre-baric. It's full of these plant chemicals called polyphenols. It's been linked with a reduction in type 2 diabetes and dementia. It obviously gives you wings. And as long as you don't have too much, I always limit my coffee intake to two. And usually, I know it's like, what is it, one o'clock today. Usually before 11 a.m. But I do have a 16 week old.

Yeah, you've got a baby. You've got so much to unpack with what you've just said. Okay, so you're the doctor's kitchen. You do know your stuff. You're an NHS doctor and then you're a nutritionist and you just love cooking. And that's how this is all developed. If you've now got an app, a podcast, your fifth book about to come out, which we're going to reveal to you live on this podcast because you haven't seen your book. I haven't.

And it's such a privilege to have it unveiled by yourself. Oh, bless you. This is so exciting. So I've got it here. I'm going to do that later. It's very interesting. Oh, you're going to make me wait for it. I'm going to make you wait.

I'm going to make you wait. Can we go back to the coffee thing? because I'm somebody who I can't tolerate caffeine. Sure. I can't. And then everyone keeps saying, oh, but you're missing out. So Tim Specter made me eat dark chocolate.

Okay. I don't like it. I don't like chocolate. But now I have my square a day. Okay, nice. Because you told me I have to melt it on my tongue. Nice. What about the coffee thing?

Because I can't have caffeine. And decaf isn't good for you. Yeah, so if you can't have caffeine, you're sensitive to it. And there are genetic reasons as to why that might be the case as well. There are some decafs that are actually very health. healthy and they use something called a mountain water process to gently decaffeinate the beans. So you're not using a harsh chemical process that can not only disrupt the flavour, but potentially

it like increased your exposure to harmful pollutants. So mountain water process or Swiss mountain water process is something that, so I'm chief science officer for a coffee cup. So you seem like, oh my word, my face. Yeah, yeah, you can actually have that. And if you enjoy the taste of coffee. I do. I like ice coffee. Then you'll love it.

And do you have it with milk or something? I have it with armour milk. Yeah. Or coconut. Honestly, this summer, you're going to have the best summer ever because you're going to make yourself some decaffeinated beans. Know that you're getting the benefits of those polyphenos. And zero caffeine, really, really.

No caffeine whatsoever. And, you know, you can have that in the summer over some ice or whatever you like. Oh, my what. I'll send you a bag. No, no, don't. Oh, that's really. No, no, I'll send you a bag, of course. That's very, very sweet to you.

That is so funny. I really, because I've always been told don't, it's the same way as for years and years and years. And I'm, I bore everybody a bit with it, but I've studied health and nutrition for almost 30 years because dad had bowel cancer. Mum had lung cancer. Mum didn't survive and dad did. And I just thought, and also I have a, I'm allergic to wheat. So I've studied health and nutrition. And I'm all the time.

I'm fascinated and how it's changing, ever changing. And I remember one thing going out and some of it. somebody were looking at me and said, because I don't drink alcohol either. It's a life choice. I don't want to hang over. And they said, what do you drink? I said, oh, fizzy water with fresh line. They said, no, I've actually read about it. They said, no, you haven't. It's really bad for your bones. And then, do you remember the time we were told, no eggs? Eat eggs. Don't eat eggs? Yeah, yeah, yeah. But you're, you know, all of these things, the myths have to be busted, don't they? Yeah, totally. I think people need to recognize that our bodies are really resilient. So, you know, if you do

want to have some caffeinated beverages every now and then, it's not going to demineralize your bones. If you do want to have a bit of junk food every now and then, it's not going to be... Do you? Do you junk? I do. Of course I do. Which junk? So my favorite go-to junk food is probably like, it's going to sound so bougie, but like, you know, a baguette with, like, lashings of, like, butter into it and maybe some of those, like deli meats. Okay. Oh, the processed food? Yeah, I have those, not nitrite ones, though. So ones that are not made with nitrous. And proper, like, butcher sort of stands as well.

Like, you know, the provodores are Spanish tapas places. Are you very posh? But the thing is, like, I mean, generally, because I love food so much, you won't really find me in a Burger King or a McDonald's because I just know that that's not real food. And if I'm going to splurge, I want to splurge on, like, actually delicious real food because I'm a, I'm a foodie.

Like, you know, I would never want to, like, take away someone's enjoyment of eating delicious food. But the majority of what I eat is obviously going to be super healthy. It's very funny. There's not at the BBC right now, I can say. So Pizza Express do a gluten-free pizza. Yes, yeah, they do, yeah. And they do a goat's cheese one. And I, it's my go-to.

And people look at me here, you eat pizza? Yes. If I want to take away like everybody else and it's gluten-free, Totally. Yes. My wife's gluten-free. And so we have to navigate that. So we do have pizza, actually.

But there's a really good pizza place near us called Basilico in North London, which do fantastic sourdough, but their gluten-free is really not good. Okay, thank you. So we go to Zia-Luca. No, it's not good. Zia-Luca is really good. You know how he gets some gluten-free pizzas and it's like... It's like...

It's horrible. It's like crispy and like... You know what? It's very interesting. We do, on Morning Live, which you and I are going to see each other on very soon. But on Morning Live, whenever we talk about food allergies, the amount of people get in touch and say, thank you very much. Because we get sort of treated very strangely in restaurants.

Because I have to say I'm a celiac. I'm not actually a celiac, but I have to in a restaurant. Because if I say gluten-free, they say, oh, it's okay, there is some. Actually, no, because I'm allergic. I won't be able to breathe and I swell up. Yeah, and I turn red. Totally, yeah. No, I completely agree.

I'm actually doing something for the allergy and free from show later on this year, actually. Oh, good. And I'm really conscious of that because not only is my wife gluten free, but a lot of family members also have intolerances as well, and I think it's really important to not forget that, and actually growing as well, and the number of people suffering with intolerances and allergy.

Why is that? It's a very interesting question. Because of the pesticides and all the rubbish. One that I've discussed on the podcast with a few immunologists. And I think there's a catalogue of reasons. Overuse or overconsumption of processed foods is definitely damaging our gut microbiota, as is overuse of antibiotics. And that's not necessarily us taking antibiotics.

It's antibiotics in our food system, unfortunately, in our waters, all that kind of stuff. There's also this sort of hygiene hypothesis and our lack of contact with true dirt. And so, you know, prior to over sanitisation, which obviously has its merits, we would have been exposed to a lot more bugs. We would have eaten a lot more probiotic rich foods as the norm. Well, as a child, we were lucky to have a garden. A very small garden. We had a garden. My mum was obsessed with garden. She'd sling us outside and we'd make mud pie.

Yeah, yeah. And it would be everywhere. Yeah, yeah. And that's a great thing. And she used to say, it's clean dirt. Yeah, it's clean dirt. Or, you know, the five second rule, when you're... you drop something.

But I remember when I had my first baby and I was out with a friend and she had her child covered sort of from neck down and practically gloved and nothing, no dirt at all. Oh really?

And I was just with my first baby and pick it up. Yeah. It's absolutely fine. And she really, she was very, this other mum, she was, that's disgusting. But actually a bit of dirt is quite good.

A bit of dirt is great. And actually, I feel like we're having a bit of a hangover effect after COVID because of, you know, the obvious advice to sanitise during COVID, but it does need to be married with like a healthy exposure to dirt and probiotics and all these things that we're losing our connection with. I had a gastroenterologist on the podcast recently actually and he was just talking about how we need to socialise more,

we need to kiss each other. I know we're not hugging because you're a little bit. I've got childhood head cold. Yeah, yeah. But I think these natural things that are critical to not only our mental well-being, but also our physical well-being, as a result of that communication of our microbes, is something that we need to lean into a lot more for our health and well-being.

I did have a tip for you about the dark chocolate. So what's the highest you can go in terms of percentage? No, well, Tim made me do it. I've only done it a couple of times since. It was 80% and he said... Oh, 80s is really high. On my tongue and melt it. Yeah, so look, if you're going that...

that way, like, you know, you're either going to get there or not. But I would say work your way up. So go to it from 50, 55%. But I don't like a milk. I don't like chocolate. Oh, you don't like chocolate? Oh, okay, fine, fine, fine. I'm the person that doesn't like chocolate.

I know there's not many of us. Pickles. I love chocolate. No, pickles. I talk about it all the time. I'm going pickles, kimchi, anything, anything pickled, anything vinegar. And years and years ago, people who say, you eat too much of that. I go, no, I love it.

And now, I sit back and go, oh, yeah. Yeah, pickles. Yeah, pickles and kimchi and vinegar and apple cider vinegar. Oh, I love, do you know what? Anyone, I'd say yes to any pickle. Yeah. I really would. I think on every television show they've said,

but have you tried a bit? And yes, I have. Yeah, yeah. In fact, pickled Brussels sprouts on Morning Live they gave me. You know who should interview? Kirsten Shockey. She is credited with the whole sort of fermenting world and really brought fermenting to like the,

the sort of Western world or whatever. But she's like an fissiardo. She's a fermentista. Oh my goodness. Yeah, she coined this term fermentista. And she's like, you can ferment anything. You can do spinach. You can do, obviously, caper.

You can do anything. And she really, like, she really taught me. You're talking my language. Yeah. You said caper. You have me a caper. I love capers. Yeah, yeah.

We always like briny things in our house. Yeah, see? And they're good for us. Yeah, they are. They're good for us. Right. Would you like to see. your book. I would love to see you. This is incredible. So your book comes out any moment now.

Yes. And we're going to talk about it. And that's why I'm going to, we're going to catch. So Tom, who is doing the show. Yeah. He is catching your face as I reveal. I'm going to, I can't believe this is happening. This is the book reveal. Oh my gosh. It's in the flesh. This is such a weird feeling to have it in my hands. I'm really, really happy. You pleased? This is, yeah, I'm really pleased. I'm really pleased.

Oh, thank goodness for that, Tom. He likes it. I'm really, really pleased. Yeah, yeah. This is great. This book is me through and through. I had so many back and forth conversations with the publishers because they wanted a particular title, a theme. They wanted it to be quick or budget friendly.

And I was like, no, I think. I think this is a really important subject matter for now because... Healthy high proteins, supercharge your energy, feel stronger and live longer. Yes, please. Protein is so important. But I think the only place where people get their information around protein is either from bodybuilders or from people who don't really understand the nuance of protein. That's interesting.

Because I think when most people think of protein, they're thinking muscles and meat. And actually, what I want you to be thinking is the majority of what your protein is useful in your body, enzymes, hormones, your immune defences, your skin, collagen, like all these things, these are all protein. And actually as we age, our requirements for protein increase. And over the last five years, a lot of new research has emerged to give us a much more nuanced understanding of our protein requirements as we age as well. So these are all things that I've put into the book. And I've also like married it with, okay, you can have high protein, but also let's look after your gut

and let's look after your inflammation levels as well. Rather bizarrely, and look, I'm not, I opened your book. Yeah, yeah, yeah. What did I open it on? Salmon Tika bowls with a quick fennel and cabbage pickle. I love that. I mean, that is, that is so bizarre. But you, so you list the plants, the fibre, the protein,

because we all need fiber. I think a lot of people stopped. there was a whole thing wasn't there. No, you shouldn't have carbs, you shouldn't have fiber, you just purely protein. And you're right, a lot of people, there are a lot of protein bars, and I look at the ingredients.

You look at the ingredients, you're like, this is basically an ultra-processed food. And it's sugar. And it's sugar. And even if it's not sugar, they are loading it with sweeteners. And while sweeteners can be okay for people who are looking to reduce their sugar consumption

or lower their calorie consumption, I don't think they're without issues. and I'm a precautionary pragmatist. I would prefer to have the long-term data on use of sweeteners rather than just sort of jumping into the abyss without true knowledge of what the long-term impacts are going to be from overconsumption of sweeteners. And I think if something's too good to be true,

it's probably not true. That's interesting. You know, I've got two daughters and a husband, and I bang on at home, and I've got them very plant-based, a lot of protein, all healthy, healthy, all of that. but my husband still puts his sweetener in his coffee and they have Diet Coke

which I don't have all that and I keep saying there's sweeteners we don't know it yeah but we're you going on about we shouldn't have processed sugar no you shouldn't but and I think everybody feels in a way I know my family do but it's different I'm not an expert but people feel like

hold on there's so much information coming at me so what is the right and the wrong to do with let's go to protein first Because that's what your book's about. Yeah, yeah. So I think, like, to clarify, you know, is this healthy for me? You know, what should I be choosing when I'm at a restaurant or I'm at a grab and go and I'm thinking of something to eat when I'm on the train?

Just ask yourself three questions. Is there enough protein to meet my needs in this meal? Are there gut healthy ingredients that are going to support my microbes? And is this going to be pro or anti-inflammatory? And if you can answer positively to those three questions, you're looking at a really healthy meal. So what would be a grab and go then? So a grab and go would be, you know, you can get those diversity bowls that are like edamame, pickles, some greens on the side. And you can pair that with some nuts and seeds that you can also buy or keep with you in the

Tupperware. I always have leftovers for my lunch. Whenever I'm on the go, I'm always having leftovers from the night before making sure I cooked, overcook, and I just add that. Another really good hack. I know you spend a lot of time in trains. I do, a lot of trains. So burritos are actually really good. So when you look at the nutritional breakdown and you look at the ingredients, it's usually like a collection of beans, a bit of like, you know, sweet corn or peppers. If you

don't have gluten, you can have the bowl variety instead and corn chips as long as you've got me. I absolutely love Mexican food. Yeah, yeah. And those are, they're popping up up everywhere as well and trains up. So that's always my hack whenever I'm traveling and I haven't got my What about the sandwiches that people

you know, that's what most of the supermarkets do really well out of it. I mean, I went along and looked at some of the ingredients. I don't get them because I can't because I'm allergic, but I was looking at some of the ingredients and it really worried me. Yeah, I avoid those, like the plague, if I'm honest. Unless I'm feeling like, oh, we don't want a sandwich. I will make myself a sandwich. I will generally not buy a sandwich because A, they're generally pretty soggy.

B, the quality of the bread is poor It's like one of these ultra-processed Hyper sort of industrialised Breads that actually devoid of flavour and devoid of nutrients We did that on, I did a show called Food Inspectors for the BBC And we broke down bread And there was human hair or something

The same thing that was in human hair It was really shocking Isn't it weird that with flour in the UK We are mandated to add vitamins to the flour to ensure that there are riboflavin and other B vitamins in the flour because what we've done is strip out the fiber and the husks of the grain

so you don't have any natural B vitamins. So to ensure that our population is getting a sufficient amount of these micronutrients, we're having to artificially add to... It doesn't make any sense. And they're expensive. And they are expensive.

And they are expensive. You're not getting good value for money because whilst they are cheap, quote-unquote, like four or five pounds, for what you get for that four or five pounds it's terrible so the bread is terrible you tend to get like three or four leaves of spinach i've actually like opened these up and tried to examine them and weighed them and everything there's a load of like margarine spread on it margarine is not good it's not great you know i'd much prefer you have either regular butter or olive oil and then um you know like some like

one or two slices of pepper um and you know they're marketed to people who want something quick and and healthy, but they also do a meal deal, so you get a bag of crisps and a sweet drink or something. Exactly. So you're consuming a lot of your energy, your calories from things that are nutritionally poor. So, I mean, whenever I'm out, a lot of these sandwich chains, they also have a soup option. And I've actually looked at the soups and they're not bad. Oh, that's interesting. Lentel and like tomatoes and a few other onions and peppers, all blended up in like a tomato base or whatever. And if you pair that with something that is high protein, like, you know, ham.

handful of nuts or one of the other things that you can get at the counter, that's much better and it's similar priced if you find yourself in a pinch. And if I, you know, I always have like nuts and seeds or something with them just to keep me going as well. So sushi? Sushi, I mean, I'm always quite dubious about sushi from grab and go places. Because the white rice. No, just like the quality of the fish actually. Oh, right. Okay. The white rice is probably the least of my concerns. It's actually the quality of the fish that you're getting. If you're getting good quality sushi, fantastic. And actually, if you go to a real good, I've splurge before, and I've gone to like really good sushi places, this sushi is kind of like a blend between

brown and white rice. Their sushi rice is like short grain brown rice and it's served warm and then they make it for you fresh. That is actually slightly high in fiber and obviously the quality of the fish is like phenomenal. And you always pair it with pickles, ferment. Oh my stomach just gurgled. Did you hear my stomach? That was really funny. Oh my goodness.

Tom, I'm sure heard that on the mics. Oh my goodness. That's embarrassing. But you have that and then like obviously you've got all these different vegetables and I mean it's a beautiful like well-balanced meal. And you know, Washaku I think is the Japanese sort of way of eating. It's a real art because not only is it like an incredible experience for your senses and your taste buds, but it's actually articulated in a way.

to be best for your digestion. So they start with the vinegars and the pickles to get your sort of like gastric juices going. And then they have something that's protein rich. And then they have the carbohydrates. And then you have like a very small like sweet dessert or whatever it is. So you're actually like hitting all the, the senses that you need and you feel satisfied.

You feel genuinely satisfied afterwards. Even if you haven't consumed that much in volume, which is what I love about Japanese cuisine. You love food. I love food. I love food. Did you know you were going to do all this? I mean, you were a doctor. I had no idea.

So I fell into this, Gabby. I obviously went to med school. I was there for six years. I did management. And then in 2009, I got ill as a junior doctor. So I started suffering from a cardiovascular disease, something called atrial fibrillation, a regular heartbeat, very, very fast.

It was admitted multiple times whilst I was on shift, which was terribly embarrassing. and I became a patient at the same time I became a junior doctor and on that journey was when I discovered the power of food as medicine because my mum who's not a medic was like you should really look at your diet and your lifestyle before you entertain having an ablation which is essentially where you put a guide wire through the main vessels and burn an area around the primary vein to stop these misfiring cells that were causing the irregularity of my heartbeat and I remember just thinking

my mom's crazy. Really? Yeah, I had no inclination that my diet or lifestyle was going to have any impact in this because I wasn't taught this at medical school. I'd seen some of the best cardiologists in the world. No one was telling me anything about my diet. And it's a very, it's a far leap to, you know, as a healthy 24-year-old with no preceding issues on a normal medics diet,

which is cereal for breakfast, sandwich for lunch, Boose. Leftover pasta and like a bit of booze or whatever. I wasn't that much of a drinker. I was too busy working. But all these things basically gave, I wouldn't say like cause my illness, but they certainly weren't helping. And actually when I cleaned up my diet.

Lots of sugar. There are lots of sugar. Lots of sugar, absolutely. Stress as well of being a junior doctor. When I coupled that with stress relieving techniques, yoga, different types of exercise, my AF went away. And so that was a light bulb moment for me. I was like, okay, there's something here.

And then I just went down a rabbit hole and it got deeper and deeper and it continues to get deeper and deeper. So fast forward, I started talking to my patients about it. I became a GP after doing A&I and ITU and Sydney. And then I did my nutritional medicine masters over the last five years. I just finished that. I've been doing my podcast for like seven years now, speaking to some of the world's experts on academic nutrition and lifestyle. And I've just let it into the holistic side of medicine, if I'm truly honest. You know, there's a lot of talk out there.

And we, you know, you and I both know, Tim and he's been on this podcast. And we have other mutual friends in common who are very highly trained and know what they're doing. But there are a lot of people, and we know names mentioned, who call themselves health experts who, who bang on about this, that and the other, and certain powders and all sorts of things. And it does worry me because they have a big following that I don't know how real it is and how people out there who very luckily

haven't been affected by health issues or anything think, oh, do you know what? I actually am going to start looking into this. How they go about going through this crazy, mad jungle of it all? Yeah, I think it's, the thing I was bang on about is just get back to basics and there are no shortcuts. Yeah. So if you think, okay, I need to build the basics of my lifestyle. My basics of my lifestyle are improving my diet and being as consistent as possible.

So starting a breakfast with protein. Yeah, what's your breakfast? My breakfast is sometimes leftovers. Yeah. But otherwise, my go-to breakfast, particularly when in my studio, is I get a small pan and I put in some edamarme beans some rocket leaves I'll put in some sauerkraut I'll put that one with some olive oil and it sounds like a bit of a mess

and then I'll crack a couple of eggs into that and put a tiny bit of hot water on the side and put the lid on and then I'll dress that with maybe some spices some Berber spices or Zatar and then I'll serve that with some of my daily doctor's kitchen bread which is a seeded bread that's gluten free it's got Cilium Huskin which gives you tons of fiber. It's good for pooing.

It's good for pooing. It keeps you very regular and also great for those microbes that are slaving away for us. Yeah. And that has given me at least 30 to 35 grams of protein every morning plus a healthy dose of fiber of around 12 grams and probably eight to nine plant points as well. So diversity is really key to this whole conversation around inflammation as well as our gut health as well. So that's literally how I was so.

Sometimes if I know that. I'm going to be on a train first thing in the morning. I'll do overnight oats. And I actually did an overnight series recently where my oats actually doesn't contain that many oats, because I think oats can be quite refined. So I use a tablespoon method, and this will be really good for your listeners. So two tablespoons of oats, two tablespoons of milled flax, a tablespoon of chia and a tablespoon of shelled hemp seeds. And then you add your flavors thereafter. So that's your base. And then your flavors can be raw cacao. In your case, you won't like that. So you could put raisins and berries, you could add cinnamon. If you want honey as a sweetener, you could use

that as well. If you want to add a little bit more protein, use an unflavored minimally processed protein powder with a milk or water of your choice. And then just mix that, put that in the fridge, and then that's your overnight oats. And that will give you a real healthy dose of fibre and protein in the morning. And it's already, you don't have to wash around doing it. And the reason why I'm such a stickler for protein in the morning is because you've just been on a really big fast, right? We all fast. Some of us fast for eight hours. Some of us fast for a little bit longer because we're more intentional about when we eat breakfast. You need to replenish those amino acids that have been broken down overnight. And so having protein in the morning is a really good way of replenishing

that. It means that you're more like to hit your protein goal over the 24 hours. And most of us need to eat more protein as well. It's something that I'm a bit of a stickler about. And I know it's kind of going against what the current advice is, but I believe that's kind of, going to change very soon in light of the new research that we have around protein. And it also staves off craving. So everyone's probably had this experience of like, if you had a croissant in the morning, you might have eaten loads of croissons. But for some reason, you're hungry at 11 a.m. Why is that? Well, your brain has this threshold of protein that you need to hit. And if you don't hit that threshold by the morning or mid-morning, your brain is going to say, you're still hungry,

mate. You need to go out and go get some protein. And so you will constantly crave food. until you hit this protein threshold. It's called the protein leverage hypothesis. And so that's why I'm a real big stickler of ensuring that you get enough protein in because it will stave off cravings and it will mean that you eat less over the day. It's very interesting because in the morning

I have maybe scrambled eggs but I don't put any butter or anything in it. But eggs and mushrooms and spinach and I have it with beetroot and kimchi and sometimes I'll have some gluten-free sour dough and then I'll put herbs on and all of that and I absolutely love it and my husband

likes his musely but it's all very super healthy obviously my husband doesn't have my own and a couple of tablespoons of oats in there as well and then he puts fresh berries in there but he sees my egg and he's like so he has that as well and he says do you know what I'm now not hungry later in the day

Yeah, there you go That's why It's because when you eat According to your body needs And you're having enough Oh, I'm going to pick them up on that Sorry, finish that and then we'll come back to that I was just going to say

When you eat according to your body needs You are essentially triggering Those peptide hormones like GOP1 Everyone's going on about a Zen pig And we go over and all the rest of it Your body naturally produces these hormones That will signal to your brain You've had enough food

When you eat protein this is what happens. Your gut signals, these proteins go to your brain, and it will stop you from consuming food because you've satisfied your requirements. The other thing it does is it will delay something called gastric emptying. So if you delay gastric emptying, your stomach holds the food for longer,

something that you definitely don't do in ultra-processed foods, and that, again, that very gentle stretching signals to your brain, I've had enough food. Whereas ultra-processed food, it's going straight through you. It's turning to sugar almost immediately. and when you examine ultra-processed food, very low in fibre, but also very low in protein, really low in protein. Things like, you know, chips and all these different things that we snack on. They are not hitting those signals, that signal to your brain you need to stop, which is why they are created such to be over-consumed.

Wow, this is fascinating. Yeah. So your book is there. I just want to open. This is one of one of favorite images. I just literally the first time I've seen it. That this is the first time. So these are all the proteins that we can have.

I want people to understand, like when you look at a plate, I want you to be able to guesstimate. And I'm very intentional about using the word guesstimate. I want to guesstimate how much protein there is just by looking at it. I don't want you to measure your food or measure your macros. I think it can develop an unhealthy relationship with food. If you're very maniacal about numbers. But I want you to be a look at a piece of fish.

I'm like, oh, that's about 20, 25 grams of protein. or look at a bowl of cooked lentils. I'm like, that's about like, you know, eight grams of protein there. Maybe I need to add a few more nuts. Maybe I need to add like a little piece of chicken or maybe some veggies. And so every food has got protein in. Some have got a good amount like tofu or lean chicken.

Some have got much less like grains and like cooked vegetables. They like cook greens. They have like one to three grams of protein. And there are some outlying ingredients as well that I highlight in the book like tahini, peanut butter, yogurt, certain types of cheeses. They're really good and a really good source of protein. This is brilliant.

Thank you very much. Congratulations on the book. Thank you. I can't tell you what a thrill it was to actually reveal it to you. And also how completely bizarre that the thing that I opened it up, there was, oh, look, there's pistachio. I love pistachio. Yeah, yeah.

I love pistachio ice cream. Yeah, I love pistachio asking me as well. Yes! You know there's a really, Can I say a brand? Another brand. You've just said lots of brand. I swear, like I'm not, I'm not a sponsor.

Have you had Badiani or Baldiani? Yes. Is Badiani ice cream? Have you had their pistachia? Yes. It's delicious, but it comes in a plastic tub. Oh, yeah. You see that?

I'm putting in plastic tub. This is wonderful. Thank you so much. It's always such a pleasure to see you. So the app, the podcast, the five books, you, morning live, you're everywhere. In the best possible way. Thank you so much.

I really appreciate it. that.