1 00:00:02,600 --> 00:00:05,800 Over the past few years, I've found that intermittent fasting 2 00:00:05,800 --> 00:00:09,080 has been a great tool for keeping in shape, and I'm often 3 00:00:09,080 --> 00:00:11,880 asked how I do it. That's why I'm thrilled to 4 00:00:11,880 --> 00:00:15,760 introduce you to this season's sponsor, the Simple Life app. 5 00:00:16,040 --> 00:00:19,360 They are a clinically proven weight loss tool that has helped 6 00:00:19,360 --> 00:00:22,560 millions of users lose millions of pounds. 7 00:00:22,960 --> 00:00:25,400 Their method doesn't involve restrictive dieting. 8 00:00:25,560 --> 00:00:28,840 You simply take the test and Simple will create a 9 00:00:28,840 --> 00:00:33,000 personalized busting a nutrition plan for you to hit your health 10 00:00:33,000 --> 00:00:35,560 goals. To take the test, go to simple 11 00:00:35,560 --> 00:00:40,520 dot life forward slash Amanda. That's simple dot life forward 12 00:00:40,520 --> 00:00:42,960 slash Amanda. And as an added bonus, you can 13 00:00:42,960 --> 00:00:47,440 use the code Amanda at checkout for an amazing 70% off your 14 00:00:47,440 --> 00:00:53,240 plan. Welcome to this special bonus 15 00:00:53,240 --> 00:00:57,720 episode of Style DNA where we're talking about something slightly 16 00:00:57,720 --> 00:01:01,680 different, how the way we live and eat can influence the way we 17 00:01:01,680 --> 00:01:04,239 dress. And I'm joined by a fascinating 18 00:01:04,239 --> 00:01:08,240 guest, Ro Huntress, Chief Nutrition Officer at the Simple 19 00:01:08,240 --> 00:01:11,720 Life app, which supports A beautifully structured approach 20 00:01:11,720 --> 00:01:15,800 to intermittent fasting and is something I now use every day. 21 00:01:16,680 --> 00:01:19,480 Just to give you a little background, Roe Huntress is an 22 00:01:19,480 --> 00:01:23,120 award-winning london-based dietitian with 14 years of 23 00:01:23,120 --> 00:01:26,960 experience working across the NHS, private practice and 24 00:01:26,960 --> 00:01:30,200 commercial business. Roe has specialist clinical 25 00:01:30,200 --> 00:01:33,240 experience in a number of areas, including weight management, 26 00:01:33,560 --> 00:01:36,920 metabolic health, gastroenterology and Women's 27 00:01:36,920 --> 00:01:40,160 Health, and seven years of experience working within 28 00:01:40,160 --> 00:01:43,800 international health tech. She has two master's degrees, 29 00:01:43,800 --> 00:01:46,720 the 1st in advanced nutrition and the second in clinical 30 00:01:46,720 --> 00:01:50,680 research, is an author regularly featured in mainstream media, 31 00:01:50,880 --> 00:01:54,080 and is a published academic author in several medical and 32 00:01:54,080 --> 00:01:57,760 scientific journals. Roe is the Chief Nutrition 33 00:01:57,760 --> 00:02:02,200 Officer at Simple App, an AI weight loss coach with 34 00:02:02,200 --> 00:02:07,360 17,000,000 downloads globally. Recently crowned Best Virtual 35 00:02:07,360 --> 00:02:12,760 Health Coach in the 2025 Med Tech Breakthrough Awards, Rose a 36 00:02:12,760 --> 00:02:15,800 passionate advocate for how digital tools can empower 37 00:02:15,800 --> 00:02:18,800 healthier habits and Dr. measurable outcomes across 38 00:02:18,800 --> 00:02:21,600 populations. And one of her key missions is 39 00:02:21,600 --> 00:02:26,000 to make credible, personalized nutrition support accessible at 40 00:02:26,000 --> 00:02:28,480 scale. Hello and welcome. 41 00:02:28,480 --> 00:02:29,480 Row. Thank you SO. 42 00:02:30,040 --> 00:02:33,720 Much that is quite a list of achievements my goodness as I 43 00:02:33,720 --> 00:02:39,520 stumbled through it thinking my God not 1° too you know just 44 00:02:39,880 --> 00:02:43,960 amazing amazing it's lovely to have you here today it's. 45 00:02:43,960 --> 00:02:46,160 Lovely to be here. Thank you so much for inviting 46 00:02:46,160 --> 00:02:46,760 me. Oh my. 47 00:02:46,760 --> 00:02:50,160 Goodness, I'm looking at your list of achievements and feeling 48 00:02:50,160 --> 00:02:55,720 very small. But I am fascinated by health 49 00:02:55,720 --> 00:02:57,640 and Wellness. And I've always, we've been 50 00:02:57,640 --> 00:03:04,720 fascinated by how we feel within ourselves health wise and how 51 00:03:04,720 --> 00:03:09,600 that reflects in our clothes and our choice and of what we wear. 52 00:03:10,400 --> 00:03:15,080 And I am a genuine advocate of intermittent fasting and have 53 00:03:15,080 --> 00:03:21,920 been actually for many years. I would love to know what your 54 00:03:22,040 --> 00:03:24,480 intermittent fasting journey was. 55 00:03:25,680 --> 00:03:28,960 So funnily enough, so my career as a dietitian started in the 56 00:03:28,960 --> 00:03:32,320 NHS and I supported people living with overweight and 57 00:03:32,320 --> 00:03:34,720 obesity. So looking at lots of different 58 00:03:35,240 --> 00:03:38,600 weight management strategies and kind of back in the day, you 59 00:03:38,600 --> 00:03:42,160 know, everything was very much have three meals a day, cut down 60 00:03:42,160 --> 00:03:44,560 your calories. And this is kind of what you do. 61 00:03:44,880 --> 00:03:48,080 But you know, as as science have evolved, has evolved and there's 62 00:03:48,080 --> 00:03:51,640 so many now different dietary interventions with science to 63 00:03:51,640 --> 00:03:54,480 back them up. And we've also then got the 64 00:03:54,480 --> 00:03:57,800 concept that, you know, there often isn't A1 size that fits 65 00:03:57,800 --> 00:04:01,960 all approach. It's kind of paved away for 66 00:04:01,960 --> 00:04:04,320 interventions such as intermittent fasting to come 67 00:04:04,320 --> 00:04:07,400 about. Now, before I even started 68 00:04:07,400 --> 00:04:12,000 working at Simple Life, I, I kind of intermittent fasted 69 00:04:12,000 --> 00:04:16,240 without really intending to and it was just really where my 70 00:04:16,640 --> 00:04:20,160 appetite fell. I'm not generally one of these 71 00:04:20,160 --> 00:04:23,000 people who wakes up in the morning and thinks I need to 72 00:04:23,000 --> 00:04:24,960 eat. Actually, my hunger levels are 73 00:04:24,960 --> 00:04:28,120 quite low in the morning, but I function pretty well. 74 00:04:28,240 --> 00:04:30,360 I mean, you've, you've seen me, I don't, I don't really even 75 00:04:30,360 --> 00:04:32,840 drink that much tea on coffee. I'm kind of like water. 76 00:04:32,840 --> 00:04:36,680 It will sail me through till midday quite perfectly and then 77 00:04:36,680 --> 00:04:42,320 that's when I'll begin or open my eating window for me, because 78 00:04:42,320 --> 00:04:46,000 as much as it helps with weight loss, it also helps with weight 79 00:04:46,000 --> 00:04:49,360 maintenance. And so I feel for me that 80 00:04:49,360 --> 00:04:53,800 actually really helps because then I my calories within my 81 00:04:53,800 --> 00:04:56,160 chosen eating window. If I was to add in another 82 00:04:56,160 --> 00:04:58,880 breakfast, then you know, I would then be kind of increasing 83 00:04:58,880 --> 00:05:04,120 my calories say by three 400. So for me personally, in terms 84 00:05:04,120 --> 00:05:07,680 of my lifestyle, it's something that fits in quite well. 85 00:05:07,680 --> 00:05:10,200 And I think this is a nice thing around intermittent fasting in 86 00:05:10,200 --> 00:05:13,240 that and you tell me your thoughts, but it doesn't often 87 00:05:13,240 --> 00:05:15,600 feel like a diet. It just feels like something 88 00:05:15,600 --> 00:05:19,920 that slots in and I think that This is why it's an option that 89 00:05:19,920 --> 00:05:22,200 just works so well for so many people. 90 00:05:22,520 --> 00:05:26,880 And you can also, you know, in terms of the eating window, you 91 00:05:26,880 --> 00:05:29,520 can adjust that to, to what works for you. 92 00:05:29,520 --> 00:05:32,320 So it's it's got that flexibility and it's got that 93 00:05:32,320 --> 00:05:34,920 ability to be able to fit in quite nicely with people's 94 00:05:34,920 --> 00:05:37,400 lifestyle. I I totally agree. 95 00:05:37,400 --> 00:05:45,800 I mean, I, I use it now as a lifestyle tool and a lifestyle 96 00:05:45,800 --> 00:05:50,880 choice rather than anything really to do with weight. 97 00:05:51,200 --> 00:05:54,320 I'm one of those people that struggled with my blood sugar 98 00:05:54,960 --> 00:05:57,720 all my life. And then when I found 99 00:05:57,720 --> 00:06:00,640 intermittent fasting, that was gone. 100 00:06:01,120 --> 00:06:04,760 I had none of that. But I also, I suppose because I 101 00:06:04,760 --> 00:06:09,160 fast in the mornings, you know, if I previously if I'd had 102 00:06:09,720 --> 00:06:13,840 cereal or a piece of toast or whatever first thing in the 103 00:06:13,840 --> 00:06:18,640 morning, I would be sleepy by 10:30 and hungry by 11. 104 00:06:19,000 --> 00:06:23,720 And this way I am neither of us. So I'm really sharp in the 105 00:06:23,720 --> 00:06:27,800 morning and then I break my fast. 106 00:06:28,080 --> 00:06:32,160 And so, you know, another phase of the day begins. 107 00:06:32,160 --> 00:06:36,840 But what where is that? Why am I so sharp and focused in 108 00:06:36,840 --> 00:06:39,480 the morning when I'm fasting? I'd love to understand the 109 00:06:39,480 --> 00:06:42,960 science behind that. And you know, it's really great 110 00:06:42,960 --> 00:06:46,280 actually to hear as well that you, you've kind of listened to 111 00:06:46,280 --> 00:06:49,040 your body and you've observed what's going on. 112 00:06:49,360 --> 00:06:52,520 And then by trialing something different, you've also then seen 113 00:06:52,520 --> 00:06:54,360 and observed the benefits of that. 114 00:06:54,360 --> 00:06:57,720 So it's great that you're kind of at that place, but it is 115 00:06:57,720 --> 00:07:01,240 really interesting because aside from the weight loss, you know, 116 00:07:01,240 --> 00:07:04,840 we hear from our users and also scientific studies to back this 117 00:07:04,840 --> 00:07:07,520 up. It's the benefits beyond that. 118 00:07:08,520 --> 00:07:13,320 And one of them is that feeling of focus, that feeling of better 119 00:07:13,320 --> 00:07:16,400 concentration. And then from those things kind 120 00:07:16,400 --> 00:07:20,880 of comes a better sense of control and you know, 121 00:07:20,880 --> 00:07:25,800 metabolically when I mean we fast when we sleep anyway. 122 00:07:25,800 --> 00:07:28,480 And then so when people fast in the morning, then that just 123 00:07:28,480 --> 00:07:33,240 continues that fast. And generally it's the type of 124 00:07:33,880 --> 00:07:37,120 fuel that we use in our body changes. 125 00:07:37,320 --> 00:07:42,600 So when we have kind of used up all the glucose, so from the 126 00:07:42,600 --> 00:07:45,440 foods that we've consumed, but then also the glucose that we 127 00:07:45,440 --> 00:07:50,880 store in our body, our body then changes to burn fat, and then we 128 00:07:50,880 --> 00:07:54,600 produce some ketones. And it's basically these can 129 00:07:54,600 --> 00:07:58,240 have the effect, you know, leading to these feelings of 130 00:07:58,640 --> 00:08:02,160 better concentration. Even, funnily enough, reduced 131 00:08:02,160 --> 00:08:05,880 hunger because people think, Oh yeah, because people think when 132 00:08:05,880 --> 00:08:07,480 you're fasting, oh, I'm going to be really hungry. 133 00:08:07,480 --> 00:08:09,440 Actually, we see the opposite happens. 134 00:08:10,080 --> 00:08:13,520 And people, like people's body just settles into that metabolic 135 00:08:13,520 --> 00:08:15,280 flow. And that's why, yeah, it could 136 00:08:15,280 --> 00:08:20,120 work really well. Interesting, How should we be 137 00:08:20,120 --> 00:08:24,600 breaking our fast? What's the best food to break 138 00:08:24,600 --> 00:08:26,800 our fast with? Yeah. 139 00:08:26,800 --> 00:08:29,280 So the best, I mean when we're talking about kind of foods in 140 00:08:29,280 --> 00:08:31,320 general, what we don't want when we've had, you know a really, 141 00:08:31,320 --> 00:08:36,000 really nice steady blood sugar, we don't then want to really 142 00:08:36,000 --> 00:08:38,679 spike it. So we want to think about things 143 00:08:38,679 --> 00:08:42,480 that are going to just have a nice impact on our on our blood 144 00:08:42,480 --> 00:08:48,000 glucose. So including protein in what we 145 00:08:48,000 --> 00:08:52,600 have and then also fibre as well and you can even include some 146 00:08:52,600 --> 00:08:56,000 healthy fats. So these things basically if you 147 00:08:56,000 --> 00:08:59,200 were to have sugar or a fine carbohydrates, these are the 148 00:08:59,200 --> 00:09:00,840 things that would spike your blood sugar. 149 00:09:01,120 --> 00:09:04,920 Whereas pairing it with, with the protein or the carbs, it 150 00:09:04,920 --> 00:09:08,000 basically lowers what's called the glycemic index or the 151 00:09:08,000 --> 00:09:10,960 glycemic response and it just softens that effect. 152 00:09:11,640 --> 00:09:15,160 So that just helps to keep our blood glucose and therefore kind 153 00:09:15,160 --> 00:09:18,360 of like our, our metabolism where, where we want really. 154 00:09:18,360 --> 00:09:21,000 So it's thinking about pairing those things. 155 00:09:21,280 --> 00:09:24,520 And you know, we also want to be, we want to be in control. 156 00:09:24,520 --> 00:09:28,320 We don't want to fast to the point that we're so starving 157 00:09:28,480 --> 00:09:32,000 when we come to then eat, but then we make kind of mindless 158 00:09:32,000 --> 00:09:34,400 choices. So that's also something to 159 00:09:34,400 --> 00:09:38,120 consider in the in the in the length of your fast, because if 160 00:09:38,120 --> 00:09:40,520 it's too long, then it's more likely that you're going to be 161 00:09:40,520 --> 00:09:43,480 making poorer choices. So it's finding a window that 162 00:09:43,480 --> 00:09:46,400 works for you that you're still in control when you come to 163 00:09:46,400 --> 00:09:50,040 break your fast and then choosing kind of like a lower 164 00:09:50,040 --> 00:09:54,680 glycemic response food. Now I I know you're passionate 165 00:09:54,680 --> 00:10:00,000 about a this subject, but B the tech involved with the simple 166 00:10:00,000 --> 00:10:04,240 app, just bringing this knowledge to a really wide 167 00:10:04,240 --> 00:10:09,920 audience. So it just just tell me in your 168 00:10:09,920 --> 00:10:16,960 words how a a new user to the simple app uses it and what it 169 00:10:16,960 --> 00:10:19,600 brings to them. Yeah, and I think you've, you've 170 00:10:19,600 --> 00:10:21,960 hit the nail on the head there in terms of so I, you know, I 171 00:10:21,960 --> 00:10:25,080 used to work in the NHS where everything was very manual. 172 00:10:25,400 --> 00:10:28,560 You know, people would come in to see a dietitian, then you 173 00:10:28,560 --> 00:10:31,800 know, they'd go and fill in a food diary for for two weeks, 174 00:10:31,800 --> 00:10:33,880 then, you know, we'd come back and then we'd spend half the 175 00:10:33,880 --> 00:10:37,160 consultation going through this. But half the consultation, 176 00:10:37,160 --> 00:10:38,600 working out what they're writing was. 177 00:10:38,600 --> 00:10:41,360 Exactly. And then also just that 178 00:10:41,360 --> 00:10:44,440 experience for them in between that, you know, in between the 179 00:10:44,440 --> 00:10:47,480 consultations is very manual, you know, like writing down 180 00:10:47,480 --> 00:10:49,680 everything that you're having, weighing food, sometimes 181 00:10:49,680 --> 00:10:52,080 quantifying it, you know, it's just it's just not fun. 182 00:10:52,480 --> 00:10:54,880 It's not fun. And what we want to do at Simple 183 00:10:54,880 --> 00:10:59,320 Life is basically utilise all these fantastic technologies, 184 00:10:59,600 --> 00:11:03,680 technologies that we have an AI to basically make this journey 185 00:11:03,920 --> 00:11:05,720 as easy and as simple as possible. 186 00:11:05,800 --> 00:11:11,800 Also examples of how we utilize AI include, so we've, we've got 187 00:11:11,800 --> 00:11:15,800 food image recognition, so where people take a picture and then 188 00:11:15,800 --> 00:11:18,040 it will identify the foods on the plate. 189 00:11:18,040 --> 00:11:22,280 It will also give a pretty accurate estimation of the, of 190 00:11:22,280 --> 00:11:23,880 the weights of those foods as well. 191 00:11:24,440 --> 00:11:26,560 So that just makes logging really easy. 192 00:11:26,560 --> 00:11:27,680 And people actually quite like it. 193 00:11:27,680 --> 00:11:30,440 It's kind of like it's quite a fun feature, but also, you know, 194 00:11:30,440 --> 00:11:33,800 if people prefer to write via text, they can or they can do 195 00:11:33,840 --> 00:11:36,800 voice call, voice noting as well about to to log what they're 196 00:11:36,800 --> 00:11:39,920 having. We've also got an AI coach. 197 00:11:40,760 --> 00:11:43,880 So our AI coach is called Avo. And basically this coach guides 198 00:11:43,880 --> 00:11:47,760 users through their journey. So Avo is there every day to do 199 00:11:47,760 --> 00:11:50,640 a daily check in to review what's been happening and to 200 00:11:50,640 --> 00:11:54,480 create a plan for the day ahead. But also Avo's there for any 201 00:11:54,480 --> 00:11:56,840 conversation. So if a user wants to have a 202 00:11:56,840 --> 00:12:00,960 conversation with the coach, if it's to ask about a recipe or 203 00:12:00,960 --> 00:12:04,080 just ask about a question about a particular nutrient or a food, 204 00:12:04,080 --> 00:12:08,480 the coach is there. But the coach may also suggest a 205 00:12:08,480 --> 00:12:13,200 conversation based upon identified patterns or trends in 206 00:12:13,200 --> 00:12:15,440 behaviour. I've noticed this. 207 00:12:15,440 --> 00:12:18,480 Would you like to discuss this? But there's other things as 208 00:12:18,480 --> 00:12:21,880 well. We've got an AI body scan as 209 00:12:21,880 --> 00:12:24,960 well. There is, there's AI workouts. 210 00:12:24,960 --> 00:12:29,400 We also do AI summaries. So when people, if you log a 211 00:12:29,400 --> 00:12:32,680 meal, it will give you a little summary of what's, what's been 212 00:12:32,680 --> 00:12:35,560 going on there, but it will tie it into your history, what's, 213 00:12:35,560 --> 00:12:39,920 what's relevant for you as well. So people, people seem to like 214 00:12:39,920 --> 00:12:42,120 it. And I think really. 18 million 215 00:12:42,120 --> 00:12:44,800 people have seemed to like it. Like, it's not surprising. 216 00:12:45,360 --> 00:12:46,320 Yeah. I I. 217 00:12:46,320 --> 00:12:49,360 Know, I just think it's a really, really exciting era for 218 00:12:49,360 --> 00:12:53,920 nutrition and health because it's making it more accessible. 219 00:12:54,320 --> 00:12:58,240 And as I say, it's kind of, it's making these kind of previously 220 00:12:58,240 --> 00:13:02,560 arduous tasks quite fun. And another thing that we're, 221 00:13:02,560 --> 00:13:05,040 that we've brought in as well is, is gamification. 222 00:13:05,400 --> 00:13:08,880 So, you know, in a clinic setting, you, you can't really 223 00:13:08,880 --> 00:13:14,120 gamify, you know, your, your care with a patient, but you can 224 00:13:14,120 --> 00:13:17,480 gamify, you know, people coming in to do their check in with Avo 225 00:13:17,760 --> 00:13:20,320 and giving rewards. And you know, the nice thing 226 00:13:20,320 --> 00:13:23,760 about that is, is the more that people use the app, the greater 227 00:13:23,760 --> 00:13:26,440 their weight losses or the greater their outcomes are. 228 00:13:26,440 --> 00:13:31,000 So by encouraging people to come back through these mechanisms, 229 00:13:31,080 --> 00:13:33,360 it ultimately gives them the results that they want. 230 00:13:33,600 --> 00:13:37,360 So from our side and you know, from being developers of an app, 231 00:13:37,400 --> 00:13:42,160 it's actually, it's really exciting and it's, it's really 232 00:13:42,240 --> 00:13:45,560 fulfilling to be doing kind of, you know, these fun things, but 233 00:13:45,560 --> 00:13:48,120 with such a pure goal at the end. 234 00:13:48,520 --> 00:13:51,880 Sounds like it should be on the NHSI mean it. 235 00:13:52,040 --> 00:13:55,280 You know, because the weight management side of the 236 00:13:55,280 --> 00:14:00,720 population is so fundamental to the healthcare system, isn't it? 237 00:14:00,880 --> 00:14:03,680 Absolutely. And yeah, who knows, hopefully 238 00:14:03,680 --> 00:14:05,920 in the future that might be something that we that we aim 239 00:14:05,920 --> 00:14:07,520 for. So watch this space. 240 00:14:08,080 --> 00:14:10,880 Amazing with intermittent fasting. 241 00:14:10,880 --> 00:14:15,960 From what I understand, different people should have or 242 00:14:15,960 --> 00:14:19,880 need different fasting windows. Is that true? 243 00:14:21,080 --> 00:14:25,920 Yes, again here one size doesn't fit all and it's it's really, 244 00:14:25,920 --> 00:14:29,440 really individual. We make suggestion based upon 245 00:14:29,440 --> 00:14:31,080 the information that people tell us. 246 00:14:31,080 --> 00:14:35,200 We make suggestions as to what's going to be what's likely to be 247 00:14:35,200 --> 00:14:38,080 the most suitable fasting protocol for them, but equally 248 00:14:38,080 --> 00:14:41,240 it's a, it's a joint decision between between US and them. 249 00:14:41,560 --> 00:14:45,000 And you know, even just what I was saying about before in terms 250 00:14:45,000 --> 00:14:47,640 of how easy does it feel for you? 251 00:14:47,760 --> 00:14:51,120 Because this isn't supposed to be really, really difficult. 252 00:14:51,120 --> 00:14:53,680 It's not supposed to feel really, really restrictive. 253 00:14:53,960 --> 00:14:56,680 And the nice thing about intermittent fasting is you can, 254 00:14:57,040 --> 00:15:02,920 you can start slow, start steady and build it up because even a 255 00:15:02,920 --> 00:15:07,240 lot of people have heard of the 16-8 protocol, but actually 1212 256 00:15:07,240 --> 00:15:10,600 is still a protocol. And what that means is having 257 00:15:10,600 --> 00:15:15,520 your eating window being 12 hours and then fasting for for 258 00:15:15,520 --> 00:15:18,680 the other 12 hours. So if you're a bit apprehensive 259 00:15:18,680 --> 00:15:21,160 or you think, oh gosh, I'm going to be really hungry or I just 260 00:15:21,160 --> 00:15:25,440 don't know how I will be, then a 12/12 is a really nice place to 261 00:15:25,440 --> 00:15:27,520 start. And then you can actually, you 262 00:15:27,520 --> 00:15:30,840 know, you can bring it up incrementally and people think 263 00:15:30,840 --> 00:15:36,120 O12121410168186, but you don't have to go up in twos. 264 00:15:36,120 --> 00:15:38,120 You can go up in ones. I mean, you could go up in half 265 00:15:38,120 --> 00:15:41,920 hours if you want to. So I think you can be steady 266 00:15:41,920 --> 00:15:45,600 and, and kind with yourself. And then it's kind of and then 267 00:15:45,600 --> 00:15:49,440 it's finding just that then that, that that maintenance and 268 00:15:49,440 --> 00:15:52,120 then what works for you. And as we said before, it then 269 00:15:52,160 --> 00:15:55,040 it just slots in, it just slots into the lifestyle. 270 00:15:55,040 --> 00:15:57,000 You know, you don't need to calorie account, you don't need 271 00:15:57,000 --> 00:16:00,000 to weigh your food. It's just something that works. 272 00:16:00,120 --> 00:16:02,520 So it's finding those kind of parameters that work for you 273 00:16:02,520 --> 00:16:05,280 and. It is fascinating. 274 00:16:06,360 --> 00:16:12,880 What about days off? I'd be interested to hear to 275 00:16:12,880 --> 00:16:15,080 hear your thoughts and then I can tell you mine. 276 00:16:16,080 --> 00:16:19,960 I occasionally take a day off and it would tend to be at the 277 00:16:19,960 --> 00:16:23,560 weekend or after a very late night if I'm really honest. 278 00:16:25,080 --> 00:16:30,160 But then I never feel as good on my day off as I do because, you 279 00:16:30,160 --> 00:16:35,200 know, maybe I've had a cooked breakfast or something like that 280 00:16:35,240 --> 00:16:39,240 and it just slows my body down in the morning. 281 00:16:39,240 --> 00:16:42,160 But that's me and it slows me down in the morning. 282 00:16:43,160 --> 00:16:47,520 But every, you know, every now and then I feel like, I feel 283 00:16:47,520 --> 00:16:52,200 like that Pano chocola because I'm in Paris or whatever it is. 284 00:16:52,200 --> 00:16:55,000 And I think that's then it's a treat. 285 00:16:56,320 --> 00:16:59,480 I know what it's going to do to my blood sugar, but it's a price 286 00:16:59,480 --> 00:17:03,560 that I'm prepared to take. What about you SO? 287 00:17:03,880 --> 00:17:06,680 In terms of, you know, a dietary intervention or even a 288 00:17:06,680 --> 00:17:10,200 lifestyle, the most important thing that's going to determine 289 00:17:10,200 --> 00:17:15,040 is its success is the adherence. But sometimes allowing ourselves 290 00:17:15,040 --> 00:17:19,480 that flexibility to not be on it 100% allows us actually to be 291 00:17:19,480 --> 00:17:23,400 more adherent in the long term. So a really nice approach to 292 00:17:23,400 --> 00:17:25,960 think about it is kind of the 8020 rule. 293 00:17:26,160 --> 00:17:29,400 So, you know, 80% of the time, let's be on it, you know, stick 294 00:17:29,400 --> 00:17:33,080 to our fasting protocol, let's eat healthy, let's exercise, but 295 00:17:33,080 --> 00:17:36,760 actually it's healthy to allow ourselves to have that downtime. 296 00:17:36,960 --> 00:17:39,640 So yes, some people may want to have 20%, some people may want 297 00:17:39,640 --> 00:17:42,880 to have 10% and that's absolutely fine to do. 298 00:17:43,440 --> 00:17:48,680 And you know, we see our users who are kind of on it like five 299 00:17:48,680 --> 00:17:52,680 days a week have fantastic results, fantastic results. 300 00:17:52,680 --> 00:17:55,920 So I think it's absolutely fine to have those days off. 301 00:17:55,920 --> 00:17:58,840 And interestingly, I was talking about gamification before and 302 00:17:58,840 --> 00:18:02,040 streaks and we allow streak freezes. 303 00:18:02,280 --> 00:18:05,560 So if people do have a couple of days off, they're, they're still 304 00:18:05,560 --> 00:18:07,480 on the program, you know, they're still doing it, they're 305 00:18:07,480 --> 00:18:10,400 still succeeding. And I think that's the attitude 306 00:18:10,400 --> 00:18:13,800 that we that we should have. We're still succeeding. 307 00:18:13,800 --> 00:18:16,680 We're just allowed that little bit of time, like downtime, when 308 00:18:16,680 --> 00:18:19,520 when we need it. Can you talk to me for a second 309 00:18:19,520 --> 00:18:22,880 about autophagy? Yes. 310 00:18:23,800 --> 00:18:31,080 So in essence, autophagy comes about as process of fasting. 311 00:18:31,480 --> 00:18:36,120 It's generally very, very long, very long fasts. 312 00:18:36,120 --> 00:18:39,920 And where we see this and where we've seen a lot of it as kind 313 00:18:39,920 --> 00:18:45,960 of being more in animal studies and it's autophagy that's kind 314 00:18:45,960 --> 00:18:49,720 of linked with, as I say, we're in this fat burning, we're in 315 00:18:49,720 --> 00:18:54,640 this fat burning kind of metabolic state. 316 00:18:55,160 --> 00:18:59,440 And then it leads to a yeah, it leads to autophagy where the 317 00:18:59,840 --> 00:19:02,480 some people kind of like refer to it as the cells are kind of 318 00:19:02,480 --> 00:19:04,040 cleaning themselves a little bit. 319 00:19:04,040 --> 00:19:07,240 And then this has been linked to longevity. 320 00:19:07,680 --> 00:19:10,920 So there have been claims around intermittent fasting and 321 00:19:10,920 --> 00:19:12,680 longevity. And we've kind of seen this in 322 00:19:12,680 --> 00:19:16,560 the animal models. The the discussion point or the 323 00:19:16,560 --> 00:19:22,520 debate kind of comes around as to can can humans get into that 324 00:19:22,520 --> 00:19:26,600 autophagy state when you know, if we're doing a 16/8 for 325 00:19:26,600 --> 00:19:29,600 example. So it may come about it kind of 326 00:19:29,600 --> 00:19:33,360 like at longer fasts. Longer than 16. 327 00:19:34,080 --> 00:19:39,000 Yeah, yeah, I know it does tend to be a little bit longer than 328 00:19:39,000 --> 00:19:40,360 that. I would say that there's, you 329 00:19:40,360 --> 00:19:43,680 know, there's some promising science around it, but I don't 330 00:19:43,680 --> 00:19:48,520 think we can claim it boldly. So I think a lot the the more 331 00:19:48,520 --> 00:19:51,320 proven benefits around intermittent fasting is 332 00:19:51,320 --> 00:19:54,120 certainly around the weight loss, around weight loss 333 00:19:54,120 --> 00:19:57,440 maintenance, around cardio, metabolic health. 334 00:19:57,440 --> 00:20:00,400 So improvement in blood sugar, as you mentioned before, 335 00:20:00,640 --> 00:20:03,600 improvement in in blood pressure. 336 00:20:04,040 --> 00:20:09,840 We have even seen improvements in the gut microbiome in terms 337 00:20:09,840 --> 00:20:12,320 of people who who intermittent fast. 338 00:20:12,560 --> 00:20:16,120 So I would say in terms of the longevity discussion, it's 339 00:20:16,120 --> 00:20:20,800 certainly it it's a discussion around intermittent fasting. 340 00:20:20,800 --> 00:20:24,800 I would say that in the way that we intermittent fast generally, 341 00:20:24,920 --> 00:20:27,880 I think we need a little bit more evidence to say whether 342 00:20:27,880 --> 00:20:30,880 kind of like autophagy is occurring and whether we can 343 00:20:30,880 --> 00:20:33,520 kind of like lead to those longevity benefits from that 344 00:20:33,520 --> 00:20:36,440 stance. However, on the longevity front, 345 00:20:36,960 --> 00:20:42,840 when our weight is closer to, you know, a healthy BMI, when we 346 00:20:42,840 --> 00:20:45,960 don't, you know, when we have low cardio metabolic risk 347 00:20:45,960 --> 00:20:50,440 factors, being healthy will improve our longevity. 348 00:20:51,360 --> 00:20:55,120 So it's certainly from that aspect, but from the autophagy 349 00:20:55,120 --> 00:20:57,320 aspect in humans, I would say TBC. 350 00:20:58,000 --> 00:21:05,040 Right, let's spin on to you. Were you brought up in a very 351 00:21:05,080 --> 00:21:09,840 healthy home? What spurred your interest in 352 00:21:09,840 --> 00:21:14,280 becoming a nutritionist? So I would say that it it was, 353 00:21:14,280 --> 00:21:17,920 it was a healthy home, but no healthier than, you know, than 354 00:21:17,920 --> 00:21:19,320 than any other. I would just say it was like a 355 00:21:19,600 --> 00:21:23,240 typical household in that sense. I think where my interest came 356 00:21:23,240 --> 00:21:26,560 from was that I did a lot of sport when I was younger, so I 357 00:21:26,560 --> 00:21:29,800 was interested in the fitness side and, you know, about 358 00:21:29,800 --> 00:21:31,640 performance and that kind of thing. 359 00:21:32,640 --> 00:21:35,840 And then, yeah, it kind of led me to my choices in terms of 360 00:21:35,840 --> 00:21:38,520 then like A levels. I was also kind of like sciency. 361 00:21:38,520 --> 00:21:41,440 So I picked like, you know, sciency subjects and then, yeah, 362 00:21:41,520 --> 00:21:44,200 coming towards uni, that's when I saw the open door into 363 00:21:44,200 --> 00:21:48,400 nutrition and I started to understand the influence that 364 00:21:48,400 --> 00:21:51,040 nutrition could have on health and that, you know, it's 365 00:21:51,040 --> 00:21:53,800 fascinated me from that moment and ever since. 366 00:21:55,040 --> 00:22:00,120 Fascinating. And in terms of clothing, what 367 00:22:00,120 --> 00:22:04,680 was your earliest memory of clothes making you feel 368 00:22:04,680 --> 00:22:09,120 different, feel special? I think you can. 369 00:22:09,400 --> 00:22:12,360 I could probably look at this in two different ways. 370 00:22:12,360 --> 00:22:15,960 The first time that I started to think about clothes being 371 00:22:15,960 --> 00:22:19,000 important was probably at school, you know, like when 372 00:22:19,000 --> 00:22:22,080 there's trends and there's certain trends, I remember 373 00:22:22,080 --> 00:22:24,880 certain shoe trends and people were like, oh, OK, you know, oh, 374 00:22:24,880 --> 00:22:26,760 we, we need to have these and did. 375 00:22:26,760 --> 00:22:30,360 You wear a school uniform. Yes, we did. 376 00:22:30,360 --> 00:22:32,880 Which wasn't so trendy, I must say. 377 00:22:33,760 --> 00:22:38,920 But did that, has that impacted your your clothing choices? 378 00:22:39,600 --> 00:22:42,280 I would say that I probably veered away from anything that 379 00:22:42,280 --> 00:22:47,920 looked like my school uniform. But so I would say when I was 380 00:22:47,920 --> 00:22:51,520 younger, we tend to follow trends more. 381 00:22:51,760 --> 00:22:56,680 But I would say when I came more so into my 30s, I think that's 382 00:22:56,680 --> 00:23:00,280 when you start to understand. I think you understand the world 383 00:23:00,280 --> 00:23:02,800 more, you understand yourself more. 384 00:23:03,200 --> 00:23:06,800 And then I feel that you're more in touch with your identity. 385 00:23:06,800 --> 00:23:09,880 And then that was when I started like paving out a style that I 386 00:23:09,880 --> 00:23:12,480 guess worked for me. Tell me about what you're 387 00:23:12,480 --> 00:23:16,440 wearing today. So I am, it actually kind of 388 00:23:16,440 --> 00:23:19,800 looks like a dress, but actually it is a top and a skirt. 389 00:23:19,800 --> 00:23:21,720 And they're both, they're both from Zara. 390 00:23:22,240 --> 00:23:26,200 I was initially thinking colour, but I quite like this one 391 00:23:26,200 --> 00:23:28,600 because it's kind of that it's backless and I just feel it's 392 00:23:28,600 --> 00:23:32,200 got a nice vibe. And to be honest, whatever I 393 00:23:32,200 --> 00:23:36,160 compare with trainers, yeah, it kind of kind of works for me. 394 00:23:36,160 --> 00:23:39,840 So hopefully this is working. Do you have a style icon? 395 00:23:39,840 --> 00:23:44,000 What What helped shape your style today? 396 00:23:45,920 --> 00:23:49,720 So I think that there's people that I definitely feel that are 397 00:23:49,720 --> 00:23:56,520 style icons like Kate Moss, Stella McCartney, Victoria 398 00:23:56,520 --> 00:23:59,360 Beckham, but I love their styles. 399 00:23:59,360 --> 00:24:04,280 For them, I feel like I, you know, they do them well. 400 00:24:04,280 --> 00:24:07,640 And I think for me, it's just been more about finding what 401 00:24:07,640 --> 00:24:11,000 works for me. And I think that comes as you 402 00:24:11,000 --> 00:24:12,160 wait. So I've got kind of like more of 403 00:24:12,160 --> 00:24:15,200 an athletic figure, so lucky. Girl. 404 00:24:15,200 --> 00:24:21,640 Oh, pros and cons pros and cons. But it was then about, OK, how 405 00:24:21,640 --> 00:24:24,360 can I find outfits that are going to work well for my 406 00:24:24,360 --> 00:24:26,360 figure? So I think that's something that 407 00:24:26,360 --> 00:24:28,600 you figure out when you when you get old as well. 408 00:24:28,600 --> 00:24:32,160 And I think like coming into my 30s, I found some some ways and 409 00:24:32,160 --> 00:24:33,920 some styles that I'm quite happy with. 410 00:24:34,320 --> 00:24:38,480 So if I were to ask you how you would describe your style DNA in 411 00:24:38,480 --> 00:24:39,720 three words? Oh my goodness. 412 00:24:40,240 --> 00:24:44,920 What 3 words would those? Be I would say. 413 00:24:46,640 --> 00:24:55,600 I want to say casual because I do like the trainer so casual, 414 00:24:55,600 --> 00:24:58,800 confident, unique. Nice. 415 00:24:59,600 --> 00:25:07,200 And if I were to ask you to sum up your approach to healthy your 416 00:25:07,200 --> 00:25:11,320 healthy lifestyle, what would those 3 words be? 417 00:25:13,320 --> 00:25:16,120 Kind as in being kind to yourself. 418 00:25:16,840 --> 00:25:23,280 Yep. Balance and sustainability in 419 00:25:23,280 --> 00:25:26,680 terms of you being able to sustain your choices. 420 00:25:28,240 --> 00:25:33,000 So if I would say to you, you can dress in two brands, 1 High 421 00:25:33,000 --> 00:25:38,960 Street, one designer, which two would you reach for? 422 00:25:40,320 --> 00:25:43,040 High Street would be Zara. That's quite easy. 423 00:25:43,040 --> 00:25:44,880 I am top and bottom in Zara here. 424 00:25:44,880 --> 00:25:52,080 Actually, designer would it would be between Burberry and 425 00:25:52,080 --> 00:25:55,360 Chloe. In the Chloe's sneakers. 426 00:25:55,360 --> 00:25:58,160 Yeah, so Chloe for the for the accessories, but I do think 427 00:25:58,160 --> 00:26:00,760 Burberry's got some wardrobe staples. 428 00:26:02,080 --> 00:26:07,920 Do you feel like because you take care of your health and 429 00:26:07,920 --> 00:26:14,320 Wellness and your body, it, it affects what you reach for in 430 00:26:14,320 --> 00:26:18,520 terms of your clothing choices? Interesting question. 431 00:26:19,400 --> 00:26:26,000 I would say like when you feel well, you also feel confident, 432 00:26:26,000 --> 00:26:28,680 you feel good in yourself. And I think confidence is 433 00:26:28,680 --> 00:26:32,840 something that can help you to rocking outfit or to feel really 434 00:26:32,840 --> 00:26:35,600 good in your outfit. So I think that's how how some 435 00:26:35,600 --> 00:26:38,520 things are. Yeah, how that is kind of 436 00:26:38,520 --> 00:26:41,400 aligned. We do see a lot of people that 437 00:26:41,400 --> 00:26:45,400 come to us, it's simple as well, because they want to look good 438 00:26:45,400 --> 00:26:48,640 in their clothes. And for some people, weight is 439 00:26:48,640 --> 00:26:50,320 something that can hold them back. 440 00:26:50,840 --> 00:26:54,000 For a lot of people now it isn't something that holds them back, 441 00:26:54,000 --> 00:26:56,640 which I think is a really nice and positive thing. 442 00:26:56,800 --> 00:26:59,440 But we're all different. And there are some people that 443 00:26:59,440 --> 00:27:03,160 do feel confident when they feel that they're kind of like in in 444 00:27:03,160 --> 00:27:05,520 in their best, best physical shape. 445 00:27:06,320 --> 00:27:08,000 So yeah, I would say it kind of like it. 446 00:27:08,000 --> 00:27:11,960 It depends on the individual. And what do you personally reach 447 00:27:11,960 --> 00:27:14,640 for when you want to feel empowered? 448 00:27:16,480 --> 00:27:22,120 When I want to feel empowered, you know, say this is funny 449 00:27:22,120 --> 00:27:25,400 because it's even when I'm doing like a webinar or something or 450 00:27:25,400 --> 00:27:27,440 I'm not even seeing people in person. 451 00:27:27,640 --> 00:27:29,840 I noticed this the other day when I was doing an Instagram 452 00:27:29,840 --> 00:27:35,120 Live is I, I will put perfume on even if I'm doing an Instagram 453 00:27:35,120 --> 00:27:38,880 live or I'm doing a, I'm doing a webinar or something like that. 454 00:27:39,160 --> 00:27:41,960 And I think, and I, I do enjoy kind of like putting makeup on 455 00:27:41,960 --> 00:27:45,000 for, for things like that. So I think that's all part of 456 00:27:45,000 --> 00:27:46,560 it. And yeah, just just an outfit 457 00:27:46,560 --> 00:27:49,960 that's going to make you feel good, good and strong. 458 00:27:50,040 --> 00:27:52,280 And I think it's kind of like a combination of all of those 459 00:27:52,280 --> 00:27:53,160 things. But what? 460 00:27:53,160 --> 00:27:57,080 Would is there a particular item that you would reach for that 461 00:27:57,080 --> 00:28:00,840 it's like your power piece? Oh well, I did. 462 00:28:00,880 --> 00:28:06,280 I was speaking at a conference in Amsterdam last week and they 463 00:28:06,280 --> 00:28:09,080 had a black and white stage called the gallery. 464 00:28:09,480 --> 00:28:12,080 And then I was like, so I looked at the colour ahead of time and 465 00:28:12,080 --> 00:28:16,320 then I do have this quite a striking red jumpsuit. 466 00:28:16,320 --> 00:28:18,040 I think it's a French Connection one actually. 467 00:28:18,040 --> 00:28:21,360 And then I wore that last week and it just just worked perfect. 468 00:28:21,640 --> 00:28:25,600 Would you call yourself a mood dresser or a planner? 469 00:28:28,080 --> 00:28:31,480 I think I'd have to go for. I think I'd have to go for mood, 470 00:28:31,880 --> 00:28:34,320 yeah. And do you, do you meditate at 471 00:28:34,320 --> 00:28:36,640 all? Is meditation part of your 472 00:28:36,920 --> 00:28:40,520 routine or ritual? So it's definitely a part of my 473 00:28:40,520 --> 00:28:43,560 lifestyle, but I'll say it's not a part of my routine. 474 00:28:43,840 --> 00:28:48,680 I'll go for meditation just when when I feel, when I feel like 475 00:28:48,680 --> 00:28:51,680 it, if I've got the time, I've been on a few retreats as well 476 00:28:51,680 --> 00:28:53,800 where you can like go into it a bit more deeply. 477 00:28:54,560 --> 00:28:57,480 But, but when I have the time or it's a nice moment, or if I'm on 478 00:28:57,480 --> 00:29:00,840 holiday I'm on a beach or, you know, it's, it's just sunny 479 00:29:00,840 --> 00:29:03,520 outside, I can take myself to the park and go and do it then. 480 00:29:03,720 --> 00:29:06,160 So not necessarily a part of my routine, but I think it's a 481 00:29:06,160 --> 00:29:08,720 fantastic practice and I do it when it calls. 482 00:29:08,720 --> 00:29:14,280 Me, yes, it's interesting, I was travelling last week and I 483 00:29:14,280 --> 00:29:20,520 didn't do my virtually daily well, it is daily mindful 484 00:29:20,520 --> 00:29:24,280 meditation, which it's guided. I don't do it on my own because 485 00:29:24,280 --> 00:29:27,920 I just don't seem to have the the headspace for that. 486 00:29:28,360 --> 00:29:33,760 And it's funny, I came back and I just didn't feel as sharp and 487 00:29:33,760 --> 00:29:39,760 as focused because I'd had a probably 7 days of not doing any 488 00:29:39,760 --> 00:29:43,840 form of meditation and it was a real wake up call to me as to 489 00:29:43,840 --> 00:29:50,280 how powerful it can be. Right, Let's spin onto some 490 00:29:50,280 --> 00:29:55,040 quick fire questions. Go to outfit for feeling 491 00:29:55,040 --> 00:29:57,720 empowered. I'm going to go for the red 492 00:29:57,720 --> 00:30:00,240 jumpsuit. Heels or flats? 493 00:30:00,320 --> 00:30:02,120 Flats. Guilty. 494 00:30:02,120 --> 00:30:05,760 Secret in fashion? I quite like Marks and 495 00:30:05,760 --> 00:30:08,400 Spencer's, they've got some really nice stilettos that are 496 00:30:08,400 --> 00:30:12,320 really quite comfy. That's a very Democratic answer. 497 00:30:13,040 --> 00:30:16,200 So she wearing Chloe sneakers maybe? 498 00:30:16,200 --> 00:30:18,640 They should be my guilty pleasure for my bank balance. 499 00:30:18,680 --> 00:30:22,960 I think so. Guilty secret in terms of food. 500 00:30:23,400 --> 00:30:29,240 Oh, oh, well, this is the thing, as a dietitian, people expect 501 00:30:29,240 --> 00:30:32,360 you to eat like clean living, clean eating, like all the time. 502 00:30:32,400 --> 00:30:33,520 I'm I'm going to put it out there. 503 00:30:33,520 --> 00:30:36,360 Love crisps, love crisps. Love them. 504 00:30:36,600 --> 00:30:39,800 Also, you know, people expect dietitians not to drink alcohol. 505 00:30:40,160 --> 00:30:48,240 I love a Margarita that. What's the one piece of Wellness 506 00:30:48,240 --> 00:30:50,240 advice that you actually live by? 507 00:30:50,720 --> 00:30:56,480 Be reasonable with yourself. Have reasonable expectations and 508 00:30:56,760 --> 00:30:58,440 it's. It's just so much simpler. 509 00:30:59,320 --> 00:31:02,800 Like that. And finally, my traditional last 510 00:31:02,800 --> 00:31:05,040 question. At the end of the day, what do 511 00:31:05,040 --> 00:31:12,000 you or don't you wear in bed? Oh, considering I'm representing 512 00:31:12,000 --> 00:31:16,160 a brand here, I'll say pyjamas. But I'll also add a caveat that 513 00:31:16,160 --> 00:31:17,960 that's that's not quite the truth. 514 00:31:20,600 --> 00:31:24,200 It's been lovely to chat all things health, Wellness, 515 00:31:24,200 --> 00:31:30,320 intermittent fasting wrapped in with style and fashion. 516 00:31:30,680 --> 00:31:32,200 So thank you. Oh, it's been great. 517 00:31:32,200 --> 00:31:35,920 Thank you so much for having me. I've always believed that 518 00:31:35,920 --> 00:31:39,320 personal style starts from within, and this conversation 519 00:31:39,320 --> 00:31:42,360 proved that. Thank you Ro for sharing how 520 00:31:42,360 --> 00:31:45,920 structure and simplicity can shape not only how we feel, but 521 00:31:45,920 --> 00:31:50,440 how we show up. This bonus episode was brought 522 00:31:50,440 --> 00:31:54,280 to you by the Simple Life app, which makes intermittent fasting 523 00:31:54,480 --> 00:31:55,960 beautifully simple.