Scott Thomas: My Love Island Body, Self Sabotage & Overcoming Unhealthy Habits

34:06And I use visualization a lot. Like I've got a picture of Brad Pitt in Troy. Have you seen the film, Troy? Yeah. So I've got Brad Pitt on my vision board, like, cause I just think he looks unbelievable in it. And I even Googled how old he was in that film. And I think he's like 42 or something. I was like, wow. So I've still got a few years to get there. But I was like, it's just a place of visualizing going, where can I take this? Not from a place of, oh, I need to look like this. So I'm accepted and everything else is more like, no it's for me that's how i want to look and feel it's not trying to prove to everybody else oh i've got a set of abs and oh now i'll be accepted but you said the pain has driven you and you you know you have openly spoken about being a party boy and like promoter and drinking many nights of the week like what was the pain that kind of drove you into that i think it's the fact that i always felt like i wasn't fulfilling my true potential and pain is a powerful fuel by the way like oh for sure if you tell me i can't do something wow uh i will tell you that i can do it i'll show you that i can do it and i've got so many friends like that so many friends who who quit drinking quit partying and have you seen that famous uh meme where it's like from kitchen parties to climbing mountains like that's literally me and half my mates yeah and a lot of them stopped um stop partying and they start doing high rocks and iron men and everything which is great and i think for me i always say like year one of trying to make a change it's good to get some new healthy obsessions.

35:27I don't like to call them addictions, but healthy obsessions, right? But what happened to me after year one was I just basically realized I was like, of sobriety. I was like, shit, I'm not okay when I stop. And I was like, I want to be okay when I stop. And I realized I needed to start working on my mind. Right, because what a lot of guys do, especially is they start thinking, right, okay, I just want to get in the best shape of my life, which I think is great. I think it's what I did. It's a powerful tool. There's worse places to put your energy. Thank you. I think year one is like, it's like focus on something that's going to kind of keep you busy.

35:56But then my biggest advice is make sure that you are also working on your mindset. So reading the right books, listen to the right podcast so that when you do stop and you have a rest day, you're not going insane. And I think obviously that's where I was at. And now I'm at a place where, I wouldn't say I'm like fully healed, but I've done so much work on myself that I don't need that pain anymore to make me go and do something. it's like for example I'm going to be the number one motivational speaker in the UK I say that I say it with my chest because I believe you have to be and that gets me pumped now I've got Tony Robbins on my vision board I've got like this stage and I can see it and I'm like and I'm gassed to get up and go after it rather than going oh I need to get here to prove everybody wrong do you know what I mean so it's like I'm just shifting it and don't run it's hard and I've not made up my mind yet if I should completely disregard pain as a fuel because it's powerful right because i because i do like it sometimes to get me through some dark times i'm just at a place now where i really want to use a different kind of fuel well yeah and one that can fuel you without having to go through all that pain right but i mean statistically speaking i think i saw a study once that shows how like kids of millionaires statistically perform worse than kids from lower income families right so when you're brought up with everything in the world just sat on your doorstep you'd you'd lose a bit of that drive right whereas like i remember from growing up you know my family weren't wealthy and i was like i've got you know why can't we go on holiday like we need to get out of this and that's probably part of what's then the pain yeah that's driven me you know to what i'm doing today so i totally agree with you on that well look how your story you you started all of this from being in pain like physical pain right well yeah yeah it's like And it leads you to greatness.

37:46Like it's led me to achieve some of the best things in my life. But also it's held me back from being content at times. And another big thing on my vision board is like contentment. Like I have to be content as well. So it's like, again, it comes down to balance. Continuing on from this, let's get to the crux of the podcast. The good, the bad, and the healthy. Can you give us one of the things you're doing right now that's good, that you're happy with your diet, one of the things that you know is bad and you probably need to fix, and then one of your best healthy hacks or swaps that you're doing.

38:16I'm really conscious of my water intake. Nice. I try to aim for a minimum like two and a half liters, three liters a day. I do that in some weird ways though sometimes. I have like hot baths in the evening and I can easily in my hot bath do a liter of water. I go for saunas as well. Great. I'm also getting my electrolytes in. I don't want to go down this rabbit hole with you in case you tell me the ones that I've been taking are wrong. But I get my electrolytes in. I'm shifting now away from, again, I don't really know fully why I'm doing it, but it's something I've been reading on. It's like more back to like dairy milk, whole milk, instead of like almond milk, oat milks, all that kind of stuff.

38:51Like I was just, I've been doing that for years. I've been told that there's a lot of benefits from going back to like cow milk, basically, which again, I'd love to know some more information on. Is there something you're still doing today that's bad? When I'm stressed, I've got this like self-sabotage behavior in me, right? And that used to be through alcohol or drugs or whatever, right? I even started vaping when I first stopped drinking. So now the only thing in my life, where there's two things that I kind of, I use as a self-sabotage, is my obsession with paddle tennis, yeah? So play paddle, you know, paddle.

39:22So basically when I say, I'll play it and play it and play it to the point where it's just obsessive. Too much. So I've chilled on that. So my new thing now is like, obviously it's like, I just want to be able to have a bit of chocolate and a bit of this and a bit of that. Like I know there's nothing wrong with that, but I want to achieve great goals when it comes to my training my physicality everything else and I think sometimes it's like I shouldn't I don't want to use it as a reward and by the way it's not even that bad right well it depends what percentage I can be so healthy all throughout the day and then I've got like some granola in my like a big jar and I'll just start scrambling right at the end of the night handfuls right at the end of the night handfuls of granola then I'll start I'll have dark chocolate which I know is healthier but then I'm just like I'll start mixing it with that and then I'll add some sultanas and this is just like a whole nother meal on the end of the day it's a whole nother meal at the end of the day and it's just unnecessary but it's like a reward and it's almost I always I almost class it as a little bit of like a fuck it button at the end of the day do you know what I mean it's like I've done everything right let's just let's just mess it up at the end of the day do you know what I mean and I know it's not that deep it's a bitter granola it's bitter salt islands but I'm just saying like and that's a credit to the amazing life that I've created for myself now like that's pretty much as crazy as it gets and don't be wrong on a Friday even if I order a pizza I'll order a pizza express pizza it blows my mind when people order Domino's I'm like do you know there's two and a half thousand three thousand calories in Domino's it blows my mind whereas I'll just order I still have a pizza but I'll get a pizza express one which has got like 950 calories in it compared to it you need to get the local Italian one where it's the proper thin base that'd be right but do you know what I mean but I do think like that I do think like that so and if I'm going to get a takeaway my takeaway which I do have sometimes twice a week is my local Lebanese place which is Yara and I'll get my mixed grills, mixed grill, hummus, something like for two salad.

41:10So yeah, I think it's just the psychology around that evening treat. Treat, yeah. I mean, look, I get it. I typically have like a small glass of milk and some 90 % dark chocolate as my like reward moment. So I understand the moment. I just try and limit it to that. But don't get me wrong. Glass of milk? Yeah. Oh my God. You're all worse than me. Is that bad? Why is that bad? Just like the glass of milk and dark chocolate. What I'm saying is this is like most people listen to this and be like you boring bastards just the way you said it like it's not and it's funny it's right I want to be there and I'm nearly there but I just know like this is what I'm saying no I get it it's like the old Scott looking at it's like oh my god if I said that to some of my mates to be like I tell you what my Friday nights with a glass of milk and chocolate the fucking world I tell you the fucking world that's what I mean and we've gone from like big benders to talking about oh I know but honestly when it gets to Friday night.

42:06I got some milk. Honestly. What I find difficult is when I was, again, when I'm shredded and maintaining, I could get away with eating what I wanted because I'd just burn it off. But when you gain, when you're trying to gain muscle and stuff, you don't get away with those little things. And maybe it's my age now, I'm 36 and like, I don't know. I would love to know some healthy snacks that I can have that actually feel like treats. One thing I do like is a bit of Greek yogurt. Yeah. And I add some protein to it. Yeah. Stir it all up Good option Add a little bit of peanut butter This is when I think Where it gets a bit silly Add a bit of good oil in And then I put some sultanas in And then a bit of honey It sounds healthy And if you had it in the morning It probably wouldn't be a bad A bad meal to have But why is it If I'm trying to Like not gather Like I don't know Say fat around my stomach And stuff like that Why is that not the best idea At that time of night Well I mean it depends When are you having it Like right before bed Yeah right before bed It's like a treat before bed and I'm like, I need to just start this treat now.

43:05When your body sleeps, first of all, like it wants to be repairing your cells. That's primarily the function of sleeping. It's got your immune systems going around the body, cleaning up dead cells, making new ones. Like your body's busy. If you eat right before bed, you delay that process because first your body's resources have to go to your gut and digest all that food. So it's why often when people have like a Friday night takeaway and it's like 10, 11 o 'clock and then they go straight to bed, you can almost feel a little bit like rubbish the next day even if you haven't had alcohol just because you've had that massive curry or meal or whatever that your body then has to deal with instead of it's doing its normal proper function and recovering and resting you know with your body as it should so fundamentally timing is always good to leave you know stop eating at least a couple of hours before you go to bed just fundamentally like doesn't matter what you eat just stop eating a couple of hours before bed so that your body digests the food then you go to bed and it does the proper job it needs while you're sleeping it's also why when you do drink alcohol on a night out you even if you get eight hours sleep you don't feel rested because your body's processing the alcohol not recovering your body for the next day um so timing is key the sultanas the dried fruit thing is like when you dry fruit even though it's like minimally processed arguably it's just drying fruit but when you do that strips out all the water and concentrates the sugar so like gonna get the numbers wrong but you know a grape is maybe 20 sugar in its whole form when it's a raisin it's 66 sugar wow so you it depends how many sultanas you're adding obviously if you're only had a couple probably doesn't matter but if you're adding a ton of them onto that thing you're adding a lot of sugar into that plate and then basically sugar doesn't it doesn't get used either because it's just you're going straight because you're going to bed so that's not ideal so if you want like a sweet treat i mean i say it to everyone always it's just dark chocolate for me but if that's not enough of a kind of pleasure moment you know there are like the chocolate ganache pots you can buy in the supermarket you can get 70 dark ones from i think is it goo pudds or someone not goo is that the yogurt pot no it's like a little dessert pot all right it's like in the dessert aisle and it you know it's a little pot of chocolate ganache cream and it's just cream milk and like one teaspoon of sugar in that whole pot.

45:24So that'll hit spot. It's more like a dessert, but because it's small, it's quite portion controlled and it's not that sugary because it's 70 % dark. And so you can still have that moment without having to have this whole big thing. Cause it depends also, the other thing for you is like how big is that bowl? How much yogurt are you having? With how much protein, with how much raisins and granola, before you know it, that could be a seven, 800 calorie bowl if you're not careful. Do you know what I mean? Like it can be quite heavy for your body to deal with. and actually you just want that sweet treat to be a little moment at the end of the day um the other one i go to you can get a lot now and some of them taste amazing is if you find a good brand you like chocolate covered almonds or chocolate covered brazil nuts or something like that because what that's doing is you're getting the nutrition from the nuts the nuts are bulking it out and then there's only a little bit of chocolate around the outside so rather than it being chocolate at 40 50 sugar because of the nut you might get between 18 and 28 sugar so much lower in sugar and then you're getting the nutrition from the nut that and all the good fats fill you up so you're less likely to overeat it and then over consume the sugar so interesting because i love those almond um the chocolate almonds from prep so i do get them sometimes it's a great option really okay that's interesting i think also the reason why i have that big bowl is because I'm also telling myself if I'm under eating for the day, I need those extra calories in.

46:45So there's part of the reason why I do that big bowl and things. There is some method behind it. It's not just about the sweet treat. But again, it's just, for me, it's like, I think I've got the knowledge, but it's more about kind of refining it all to make sure I'm doing things at the right time. Yeah, well, I mean, there's one thing we have to talk about is the plastic consumption. Oh, go on, talk to me about that, yeah. Very quickly. Is that bad? Well, you're cooking your food in plastic in a microwave, which fundamentally we've just got to stop. When we hit heat plastics, it releases all the microplastics, the BPAs, the BPFs, and everything into your food.

47:18So you're consuming a ton of microwave plastics. If you want to be lazy and you want to cook in a microwave, fine, do it. Just put it on a plate first and just take it out of the plastic. Really simple. Really? Yeah, please. But it says keep it in the plastic. There is no form of safe cooking in plastic in a microwave. So what's the best way to cook your veggies? It's steaming it? Yeah, pretty much. Steam or boil. yeah boiling is probably the best way to cook food in general because you avoid the kind of overheating burning process so like when people talk about like a steak can be potentially carcinogenic it's not the steak itself it's when you burn the steak and grill it that can be carcinogenic same thing with broccoli it doesn't have to be a steak you could burn broccoli and that black charred piece is carcinogenic essentially you don't want to eat that stuff so boiling is always the best oh so i can't even fry my broccoli then sometimes i fry it oh you can just don't don't get like the black charring on it that's not ideal like that's one of the things that everyone does with air fryers right they're cooking the air fry make everything crispy and kind of like overdone a little bit so it's crunchy but actually you probably don't want that and what's your thought process on on air fryers are they okay or not everyone's gonna hate me for saying this i think there's a couple of problems with them one is fucking just learn to cook like what you're doing put in your thing and think like you've got an oven like what what is this fucking extra utensil on your kitchen counter i don't get it are you joking i don't everything in there it's just nonsense i'm like learn to cook right right you need an oven and you need a stove and that's you're basically good you don't need anything else maybe a toaster like that's helpful but you know fundamentally just learn to cook because everyone's kind of forgotten how to cook just chucking everything in there and pressing a button and it's like spits it out which fine if your time short is great the other thing is most of them are lined with non-stick so if you can find one that isn't lined with non-stick that's better because the non-stick lining has all the forever chemicals in it essentially which will then get into your food so if you're having a frying pan you want one that's ceramic or stainless steel uh or cast iron basically you want the real metals rather than the the non-stick okay that's interesting yeah because but look these are things that like you get me down the rabbit holes of how bad it can be won't affect anyone for 10 20 years but it's the rates of cancer going up and it's all being linked to this what about my little rice pots my little sticky rice pots that i put in in the microwave like for them to be taste for them to taste so good from just being in a microwave for one minute it's gonna be pumped full of stuff it's gonna have sugar in i mean i don't know what's in your one i haven't actually checked it out because i don't eat it but one you're cooking it in the plastic again gotta stop that and two i'm guessing to make it sticky and sweet it's got sugar added sugar in and rice is super high glycemic already like have you ever worn one of those blood glucose monitors so i did that for a month and the only thing i actually learned from it was that occasionally i would get a lunchtime takeaway from a korean place which had all the like sticky rice but it was like rice and bits of veg and bits of meat like the kind of bento style and i thought oh this is healthy and it would spike my blood sugar insane because of the rice and the sauces they put on the rice were full of sugar as well.

50:30Really? So yeah. So you think you're being healthy and you're not? Yeah, it's not ideal if you're trying to stay shredded. Okay. The next section we like to call off your trolley. I want to get to the truth of what's in your shopping basket. So I asked you to bring a receipt. I'm scared. Do you have a receipt? So could you give me like a rating out of 10? I can try and give you a rating out of 10. Yeah, I'm not sure how scientific it is but I'll do my best. I'll give you a score. As far as, I don't know, as far as some of the shopping that you've seen, where does mine sit? So Sainsbury's order.

50:59So you've got fillet steaks. That's good. I mean, yeah, decent. Fair trade bananas. Lovely. Chicken thighs. Lightly dusted cod fillets. I love them. I love them, you know, lightly dusted cod fillets. Don't take them away from it. What are they dusted in? Bread crumbs. How much fish is in there? Not much. But again, I used to love them because they're like low calorie. Yeah. Do you know what I mean? But they taste like fish fingers. Well, I mean, that's the problem. But they've also got, they have got fish in them. They've got protein in them. So I owe you. Yeah, but you'd be surprised. Honestly, they might well be like 60 % fish.

51:36Really? And the rest is like seed oils and breadcrumbs. Really? Quite possibly. Yeah. I mean, some fish fingers are like 45 % fish. Yeah. I don't think, I do think. They're probably not that bad. These are actually, you can see the fish. You can see the fish. You can see the fish. Okay. Well, that's good. But you've also got like Sainsbury's sweet and smoky barbecue cooked chicken fillet. Yeah. Are they no good? Well, again, it's not terrible. it's just meat but there'll be a lot of sugar in that right sauce like half you're like coating your chicken breast in sugar right like if you learn to cook a bit and how to use a few spices you can make a chicken breast taste amazing without all that sugar okay so basically get it like pre-seasoned or no or just you know buy a seasoning so like if you go to the spice aisle yeah you can get like pre-made seasoned mixes like a jerk chicken or whatever and just buy that and put that on your chicken instead of the pre-packed sauces.

52:27Because there'll be tons of sugar in that added. Although you have to be careful with the Nando's ones because the Nando's pre-mixes have more sugar than they do spice in them as well. So it's cheeky of them. Then you've got almond milk, long life, dairy alternative, fine. But you buy an Alpro, you've got to stop buying Alpro. Why? It's like 2 % almond in there and gums, emulsifiers and other shit you don't want. Yeah, got to stop that. You can get, there's a brand called Plenish that just do straight up almonds and water as it should be. Okay. Much better. Then let's see what else you've got.

53:02I mean, you've got a healthy shop. There's a lot of eggs, a lot of blueberries, spinach. Yeah. King prawns. Yeah. Cherry tomatoes, green selection. This is my regular food shop. That's what I mean. I feel like I am healthy, but I know there's levels to the game. Yeah. There's levels to the game. This is what I mean. Like with me, it's like people go, oh, Scott, just chill out. Like you're doing great. But I'm like, no, it's for me, it's like, it's just about self-mastery. Like I love the game. I love the game of growing, learning, optimizing. It's great. I mean, listen, it's the right way to go.

53:35You've got essentially half a kilo of Sultanas in there. That was obvious. We knew that. I mean, how long do they last you? I've got too many packs. She keeps ordering them over and over again. I need to tell her to stop ordering. But how long does a pack last? A week? No, they last me a while. they do last me a while I mean the Sultana obsession has been exaggerated a little bit okay well you've got you've got sourdough in there which is good proper seeded sourdough that's great but you've got protein thin bagels oh those protein bagels they're from my kind of they're full of nonsense and they're not even high in protein like just forget yeah no it's maddening it now anything everything's got protein in it as a cell yeah and it's hardly got any protein in right oh it's bullshit all they have to do is make it 20 % more protein than the typical version so essentially bread goes from 10 grams of protein per 100 to 12.

54:24So it's like nonsense, but it's full of additives and other stuff as well. But no, man, your shop's great. I think the only other thing I'd say if you're looking for mastery is watch the sauces and how much you use them. So you've got Thai sweet chili sauce. Sweet chili sauce is like 60 % sugar. So try and get like a hot sauce because you can get like Tingly Ted's or Cholula or Frank's is the other one. They're all like fully clean no sugar just hot sauce put that on your chicken or whatever tastes just as good but without all the sugar so when you say when you're talking about sugar i'm guessing you're not talking about it in a bad way because of like its implications on weight and stuff like that are you talking about because of the spikes of sugar and how it affects your body yeah well if you're talking about energy the best way you can feel good from an energy perspective for your performance is have stable blood sugar it's probably one of the easiest ways to do it without Because with those constant spikes and crashes, you're eating your meal and you think you're eating a healthy meal, but you've got sticky rice chicken with sweet chili sauce on it.

55:26And that will spike your blood glucose insane. So after that meal, you're crashed and you're not going to have energy at all. So if it's at lunchtime, then whatever you're doing in the afternoon is screwed. And then most people turn to coffee to try and find their way through it. But actually, if you just sort out what you're eating and keep that blood sugar stable, you're in a much better place. okay talk me through you know that my salmon um i'm a sticky rice meal how do i make a healthy version that would i not cook the salmon in the air fryer would i put it in the oven i literally i just put it in the oven right put it in the oven and then there's sticky right if i want sticky rice well how do i make sticky rice without the pouches without the pouches i mean just for now buy your sticky rice i'm not going to deprive you of your sticky rice but just take it out the pouch and so you're not eating the plastic okay and then all i would say is just like next time you do it and you've got a bit of time on a weekend, just like Google the sticky rice recipe.

56:20Learn how to make it yourself because I bet you making it yourself will be far healthier than the shop bought version in terms of the amount of sugar that's put in it and whatever else. So try that. We've got to go to quick fire section. Okay. Favorite guilty pleasure takeaway? Pizza. What's your go-to healthy snack? I would say like Greek yogurt. Good, solid. With like protein and honey and stuff. Like I had a bit of protein. And just no sultanas. No sultanas. Yeah. what's the oldest item in your fridge right now probably like some old like Nando's Perry sauces you know you put them in the fridge to keep them for later and they're probably there from like two years ago oh like the takeaway yeah the sachet ones like where you go oh save them and you've been there for like three years yeah they've got to go meal prep yay or nay not anymore not anymore but I when you're on a three month why do you recommend that I should I hate it alright okay I think well there's nothing wrong with prepping your meal but I think fundamentally in the same meal or like five versions of the same meal you know back to back is just boring as hell.

57:14The one meal that I do prep, sorry, is my overnight oats. So I have overnight oats. I prep them the night before. I love them. It's like a dessert for me and I put like blueberries, banana, oats, sultanas. Of course. They're peanut butter, but honestly, I am obsessed with overnight oats. I don't know why. It just tastes like a dessert in the morning. Do you get some protein in there? Yeah, I put the protein, whey protein in there. Okay, favorite comfort meal? Lebanese food, mixed grills, pita breads, all that kind of stuff. Love it. One health hack you've learned and now live by? prioritize your sleep that's been a big thing for me people used to say it all the time but obviously when you're living off fumes when you're in your 20s and even early 30s for me I never really prioritize sleep now whereas it's one of my main priorities like tonight I've been on a road now for like three days I know I need to get in bed have a hot bath before and try and get my seven eight hours fundamental sleep is honestly it's one of my biggest game changers and it's hard to sell that to people I think they don't really understand until they understand like I'll get up I have five hours sleeping I'm like you don't understand how much it impacts you okay so that's good at this point we can turn the tables on me if you want so i know you've already had a lot of questions but if you've got any more yeah you i'm happy to answer them and try and help you and be your nutrition coach okay right here right now i brought some props oh come on look at this i went to um prep um before i came here and i've always been interested interested right because when i order a smoothie yeah and it tastes sugar and it tastes sweet i'm like this is this cannot be good for you right yeah however for a very long time i've been having these easy green um juices from prep and you can taste the grass right and you can taste the good i feel like you can taste the goodness and even you give it a little bit of shake you can see it just feels like it's good for you yeah so i wanted to know if it is well it depends what's on the label let me have a look so actually this is pretty good so first thing with Go on, tell me why it's good, just so I know.

59:10Well, because typically what they'll do, even in some of the little shots, right, typically it'll be like 80%, 90 % apple juice or orange juice. So orange juice and apple juice is tons of fruit sugar, no fiber whatsoever. So it's going to spike your blood glucose again massively. Pret have put coconut water as the first ingredient, which is then a lot lower sugar than fruit juice. So that's awesome. It's got electrolytes in it. It's super healthy. I always recommend coconut water if someone wants to drink something with a bit of taste, coconut water is the way to go. I think I saw you put that in someone's trolley recently.

59:44I think you took out something like coconut water. I was like, he's not going to be happy with that. Well, it's the way to go. And then their second ingredient is cucumber juice, interestingly, which is basically just water anyway, cucumber juice. So you've got a good amount of water that's diluting all the sugar. You've got 23 % apple juice, which isn't that high, considering these types of juices. then spinach, pineapple, kale, lime and mint juice. So there's actually, I mean... Juice? So it's not actually the product itself? It's described as juice. Yeah, pineapple juice. Oh, obviously, yeah.

1:00:21I get it actually. It's from the juice. No, it's high pressure juice made using... Yeah, okay. So it's high pressure process. It's not heated, which is also good, which is why it tastes fresh. But in terms of like, if you're thinking you're getting a really good, healthy, easy greens full of veggies, you've got 3.5 % kale and 11 % spinach and that's it there's no other veggies in there so oh wow it green juices are a little bit overhyped marketing nonsense a lot of the time because you're better off just eating some spinach with your dinner than you would be paying god knows how much for that green juice essentially yeah I think that's what I do if I feel like I'm not enough veg I'll go and have one of these go oh at least I'm doing a little bit for the day I'm not stupid I think I know to have some additional veg but it'd be interesting that's interesting to know that there's not actually that much.

1:01:06It's not that healthy. Greeny in there. What else have you got in the bag, Scott? What else have I got? So I got, I never had this before, but it was a blueberry balance bowl. And I mean, that tasted really healthy to me. And it's got the word balance in it. So you were sold instantly. I did look at the ingredients and I thought blueberries are good for you. They didn't seem to me. I think it was a coconut pieces in there or something. I mean, the ingredients deck isn't terrible at all. Sugar perspective. What are we talking? Per pack. So it's 20 grams of sugar in that. What is that? Five teaspoons of sugar?

1:01:40That's a lot. These are like desserts pretending to be healthy. Right. So you can ditch those. Okay. For sure. On to my, what's this one? This is the one that I haven't had this one yet. This is the muesli one. So this is what, it's got sultanas on it. Yeah, I think I'm going to get a sultana deal after this. Jesus, dude. So you would eat these two pots? Well. Would you? At once, maybe? No, this is for the train home. There's no good that. That one's 34 grams of sugar. Right. In that pot. Okay. So if you eat two, you're having over 50 grams of sugar. Your recommended daily intake is about 30 grams.

1:02:13Are you joking me? Wow. They're very well marketed, clean ingredient deck, looks whole food, but it's pretty high in sugar. They add fruit purees in it. Yeah. Fruit purees pretty much just act as fruit sugar. Yeah. Basically. So it's not really liking the fruit. Right. So just talk me through the sugar thing, right? so there's sugar in honey there's sugars in fruit surely then that sugar's got to be good for you at some point in some doses right yeah yeah yeah look sugar isn't going to kill you sugar sugar can be good the point is how much we consume and how we consume it so some people say fruit's bad for you I think that's nonsense I think fruit is fruit and our body knows how to eat fruit and deal with it and there's a lot of sugar in an apple right your calorie counting bros would have been like look how much sugar's in this apple versus look how much sugar's in this so it's the same right?

1:03:02But it's not because in the apple, you've got a ton of fiber. So you're getting all the fiber and it's in its natural form and natural food structures. And then the fiber helps your body process the sugar. So you can eat an apple and you'll have less of a blood sugar spike than you would if you drink a glass of apple juice, as an example. And then those self-control kind of satiety mechanisms don't exist when it's in a glass, right? You could drink two of these glasses of apple juice really easily. And it'd be like having the sugar of say five apples, but you couldn't eat five apples. Do you know what I mean?

1:03:35So you could never consume those kinds of quantities of sugar in the natural world. So natural, naturally, like, and honey is an example, fine, pure sugar being shown to have loads of other antibacterial and other sorts of really healthy properties. But, you know, typically you're not going to be eating honey all the time every day like it's quite hard to get hold of a beehive you know so it's these little treat moments and there's a level of sugar that our body can naturally process you go to the gym you're fit and healthy you know if you have a bit of sugar after a workout no big deal like your body will use that sugar as fuel where the problem typically comes in is like you've got those granola pots or muesli pots that you just showed me 34 grams of sugar but someone will eat that and then go sit at their desk for eight hours that's where the problem comes in because you're not utilizing that sugar in any shape or form so you're kind of over consuming sugar your body doesn't need that much because you're not working out you're just sat at your desk all day which shouldn't be sedentary at all and that's where the problem starts to come in it's the over consumption and then you get on this roller coaster of blood sugar spikes and then because you're crashing you want to eat more and then you over consume calories as well and it's kind of like a downward spiral from that That's interesting.

1:04:51Because for example, a fresh glass of freshly squeezed orange juice, for me, it's like nectar from the gods, right? When you see, do you know what I mean? It just tastes unbelievable. But that's a good concept. But I also think, wow, this is full of sugar. And it's like, what you just said, then it's not a natural way to consume orange juice as much as, but would you, so I know there's no good or bad foods, so to speak, but would you say - Some are. Yeah, no, some are bad. But would you say like on holiday and like a nice fresh, or not even, even in the morning, like a nice hotel and it's freshly squeezed orange juice from a thing.

1:05:21Would you think that's not the best way to start your day? I wouldn't say it's the best way to start your day, but it's, again, it's context, right? If you are doing it on holiday, like you said, or it's on the weekend and you do it on a Saturday morning because you just love orange juice and you have your one glass and then you might go for a long walk or you go work out, no big deal. If you're doing it every day and then sitting at your desk for eight to 10 hours a day, it can start to add up as a bad problem. so context is everything really yeah that makes a lot of sense okay that's cleared a lot up for me i feel like um this chat has come at such a good time for me because this is exactly the wave that i'm on and as you can probably tell i've got some basic knowledge yeah and some understanding of stuff i'm kind of i know i'm on the right path but it's more about just putting it all into play and i think like i said like when i had my wellness brand many years ago it was only a few years ago everything we were talking about was bang on trend and was what everybody was talking about and it's It's just mad how quickly things shift and priorities shift.

1:06:19And I think that's a credit to the wellness world now that people are becoming a lot more awake and a lot more focused now on actual wellness than just physical appearances. Yeah, physical dieting and how they feel. No, it's changing. It's definitely changing. I mean, the amount that ultra processed food is in the press all the time and people are talking about it on this morning and wherever, like it's in the news and it's starting to shift. My friend actually did a keto diet recently and I said to him, why did you do it? And he said, basically, Scott, he said, you don't understand like processed foods and sugar and the sugar intake is basically probably the worst accepted drug in our society, but it's just been accepted.

1:07:00And apparently, was it Kellogg's or someone or someone did like paid Harvard many years ago to kind of change their knowledge around it. So it became kind of socially accepted. That started in, I think it was the 60s and 70s when a guy called Ansel Keys was doing research on what was causing all the heart attacks and issues. And basically they were paid by the sugar industry to point the blame at fat, not sugar. So he did this cross-sectional study of seven countries that correlated increased fat consumption with increased heart issues. But the countries that didn't follow that trend line, like France, which eats high saturated fat diet but actually has a much lower rate of heart disease, they just admitted from the data.

1:07:46So they just took it out. So basically that whole low fat movement from the 80s to like the early 2000s was because of a study funded by Big Sugar. That's crazy. So yeah, it's wild. But now with social media, right, the information is so accessible and it's out there that people are learning a lot faster. People challenge each other, like people who take down videos of me all the time and sometimes i get stuff wrong and but at the end of the day it's good because there's a feedback mechanism where we're all learning we're all having this conversation and that is the very definition of science right is to have the debate to figure out what's right and wrong and what's the best way to approach it um so are you not crushing as much throughout the day and do you still drink coffee i love coffee i love it for the taste but i don't other than because i'm a dad and sometimes like the kids don't sleep at night and then you're like shit i need a coffee other than that i don't have the crashes and i'm like i need a coffee i drink it because i love it and actually coffee is the number one source of antioxidants in our diet because we all drink it and it's plants and it's good coffee's you know in moderation two or three a day okay um but yeah coffee's great i love it we'll end it on that note thanks so much scott um it's been great talking to you you clearly know a lot and i'm sure some people will have taken away some great tips and insight from, you know, your own journey on health.

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