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hey how are you yeah i'm all good thanks hayley are you excited for our topic on bone density

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and bone health today always i'm always up for learning well i thought it'd be interesting to

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talk about what differences there are in men and females as with bone density because we often see

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in clinic post-menopausal ladies coming to see us in clinic and it is a condition that particularly

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affects or changes more significantly for women as opposed to men. So about 200 million

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postmenopausal women will suffer with a condition called osteoporosis. And osteoporosis is where

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the change in the bone occurs. So due to estrogen effects in the body, as that declines, as we get

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older through the menopausal years, it has an impact on our bone. And that leaves us quite

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vulnerable to suffering a fracture, especially as we grow older, if we don't try to maintain good

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bone density. And we don't often think about what we've done in our younger years. So when we're

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sort of up to the age of 20, little do we know sometimes that we're forming the bone density at

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the time. And when you are young, you need to be doing lots of weight bearing and high impact

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exercise to kind of help that bone matrix. But sadly, after the age of 20, and especially in

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women, the hip and the spine bone cells have actually sort of fully formed and all the bone

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density has occurred at that stage. And then as we get older, some of the other bones, like the

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peripheral bones, like the radius, which is the bone in the forearm, starts to go down from the

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age of about 30 to 40 and it declines thereafter so we want to try and maximize the the bone density

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when we're younger and because it kind of stores it up ready for when we're older and good news for

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guys because you guys are a little bit luckier than us ladies because it tends to drop off your

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bone density henry from the age of about 53 54 it starts to gradually decline so again it's something

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that men need to think about too,

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but it's even more essential for ladies.

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Did you know about your bone density

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dropping off at that age, Henry?

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Well, I've heard of osteoporosis

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and I have heard that it's more

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in that kind of postmenopausal women.

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I have heard that,

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but I haven't particularly thought about it a lot.

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But I guess what you hear about is,

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you know, whether it's a grandparent

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or someone you know,

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and then they fall over

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and they fracture their hip

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or, you know, they break a bone.

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And that's normally...

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kind of worrying sign that like well maybe they'll start to decline in other ways because now they're

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not so mobile they can't get out so maybe where they used to you know go hang out with their

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friends now they can't get around so much then they're stuck at home and now they're watching

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daytime tv and now suddenly you know they're they're not you know doing as much and that you

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know you always hear when when like an older person breaks your hip it's like oh you know

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that's not great like hopefully they can bounce back and uh and i guess you know i i try not to

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fall over but i have fallen over and i don't tend to break hips so i'd kind of assume my bones are

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probably fairly strong but i was interested you're saying about um that up until year 20

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is a kind of the time to you know kind of build that density so does that mean that you know if

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you've got kids and they're kind of you know uh those teenage years doing lots of impact so is

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that like kind of sport and making sure they're not just sitting around and playing computer games

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are actually getting out and I don't know, is it like falling out of trees? I don't know,

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what kind of impact is good? Is it? Yeah, absolutely. So up to age 20 is for the hip

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and the spine predominantly. And then sort of after the age of 40, it's radius and other bones.

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So it starts to go down. But in terms of spine and hips, bones, then yeah, in your younger years,

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and for all our bones, we need to try and kind of build that good high density bone strength.

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And that's achieved mainly through resistance, so body resistance exercise or high impact training.

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So that would be things like jumping, skipping, playing sport.

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Like you said, you might get involved in doing kiddie type exercises.

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So something that we sometimes see even in our younger population.

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sometimes children are quite weak because of the effects of having sort of sat and done gaming or

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other computer game type things and they lose a lot of strength and stability around their shoulders

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and their scapula which is their shoulder blades and they're so sort of weak that they can't even

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do things like you remember when you're a kid you do like those wheelbarrow walking and you hold

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them by the legs and you kind of walk along you know they can't do that for very long because

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we've just got a little bit weaker because of everything that we tend to do you know kids as

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they go through teenage years and things as well they might be on mobile phones more you know iPads

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that sort of thing computers laptops so we don't necessarily you know jump around climb trees go

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and play more sports I mean there'll be some teenagers that do do more kind of physical activity

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but we tend to find you're either in group one which is the high impact do sport regularly or

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you're in the other group which is never really think about exercise hardly doing anything at all

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so that's the group that we're particularly concerned about because it's what you do in

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your younger years that's setting you up for that older years and especially if you know like a

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grandparent that might have osteoporosis you know sometimes these things can run in families so if

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you know that you've got a little bit of a risk factor from any genetics or just generally that

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it might need need to be really important for you to actually strengthen up and really think about

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that and the more we can do the better because obviously it does set you up for when you're older

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like you said you don't want to be falling because if you fall over it's quite a hard that's quite a

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hard sell though isn't it to tell someone who's 18 oh by the way when you're 70 they'll be like

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what like they're not even thinking about tomorrow yeah yeah yeah totally but actually that kind of

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I guess if you're a parent you can kind of encourage your kids to you know at least do

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something and is there like a is there like an optimal amount or is it just make sure you're

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you're you're doing something over nothing or is it um because i guess the kind of you would think

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that doing stuff like it's like rugby or netball or football or something that's kind of physical

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and you'll run around that you'll be more prone to getting injured but actually what you're kind

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of saying is that actually by doing something with a bit of impact and moving around that you're

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doing better off later on in life it's kind of yeah it's a bit kind of reverse yeah yeah absolutely

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so when you um so with things like rugby if you're quite quite into sport and things like that

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yes you'll be running around loading that kind of foot striking to the ground is going to be sort of

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shocking the body and that's what helps the bone form and if you're doing that sort of thing and

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you're naturally building strength anything even if you do other forms of exercise then you're

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going to bounce back from whatever injury or any condition faster and that's why it's so important

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like you say it's a hard sell because often children might be thinking about that and we're

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seeing the impacts nowadays because obviously these chronic conditions, osteoporosis is also

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considered a little bit of a metabolic disorder and about absorptions and vitamins and what we

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need to do for our body to help keep the bone nice and strong. And that again is a hard sell

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and it's something that I always think should be taught in schools. I mean some schools might be

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teaching that and I'd be very impressed if they were because that's exactly what we need to be

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teaching our children and it's really like it's that if osteoporosis or a break or a fracture when

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you're older is really debilitating and it's like the fourth biggest cause of death um from a break

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so it's it's not like this is like low priority it's um it's hugely impacts on your life because

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you know you're like you said you're not going to be as mobile you're not going to be able to move

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around as much for a long period of time and it's extremely painful so any patients who have ever had

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a fracture either in their spine or in the hip it's a long process through recovery and it's very

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frightening as well and you can have with these kind of conditions you can have multiple fractures

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as well so they can appear there are medications that people can take when they're older to try

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and stop the breakdown of our bone that's how they work so there's something called biphosphonates

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that you can take. So if you're at risk of osteoporosis, or if you've been told that you're

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osteopenic, which is like the precursor to osteoporosis, then some patients will be given

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a biphosphonate medication to stop any further breakdown. But it's not just with natural

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deterioration of our bone density because of declining estrogen or hormonal levels in a female.

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It could be something like cancer treatments. So we see a lot of people who've gone through

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cancer treatments and with that effect that can leave the bone quite sort of vulnerable too so

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they're often quite osteopenic so it's important for that patient group to also consider what

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exercise they're doing and with all kind of guidelines aerobic exercise is often said that

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you should be doing 150 minutes a week which is approximately 30 minutes five times a day and five

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times a week but in terms of resistance and strength training three to five times a week

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is a good amount to do. And that should be sort of doing multiple sets of resistance.

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But you have to be a bit careful because if you're a patient who might have had a fracture,

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you can't just go to a, you know, necessarily a regular gym and go and start squatting with a

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load of weights because there's things that you should and shouldn't do. Things that people can't

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actually do because they have sort of actually degenerated in terms of fitness level already.

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and that's a precursor that's built up over time.

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So, you know, you can have somebody who's quite slender

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and usually it's the people who are a little bit more underweight.

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So if their body mass index is lower,

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can be more susceptible to these kind of conditions.

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So if you're a little bit thinner,

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but you know you haven't really got much muscle mass,

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that's going to be hard to build up.

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So there's quite specific things that you need to work on.

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But again, like you say,

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it's not something you think about when you're younger,

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but if you have anyone in your family sort of growing up seeing grandparents it should make

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you stop and think about it but it's a very difficult thing to try to get people to do

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so if so if you're so you said at the beginning that it affects um women more than men so if so

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say my wife as an example she's um she's approaching menopause she's not but like let's

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assume you know fast forward um a decade or so and she she she knows in her childhood she did

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no sport she basically sat in the library and read books and you know so she wasn't doing impact

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exercise and now she's suddenly worrying of like oh actually um you know i know that my grandparents

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that i've got you know i can see a future that's happening because she's now listened to this

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podcast what what kind of things could she do that because she can't go back to her 20s and be like

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right now let's do some resistance is there is there things that she can do right now that could

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like you know help or is that really kind of like if you've had a you know 50 years of doing nothing

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or not enough you're kind of at the mercy or is there things that can move the dial if that makes

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sense yeah so um so with with females they say um so people in their 50s it's like half of women

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in their 50s will have a break due to like a fracture due to osteoporosis and one in five

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men would have a similar fracture due to an osteoporotic condition so it's much less common

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and men. And a bit like your wife, you know, I studied all through my younger years and obviously

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tried to do a bit of exercise, but I wasn't a physio when I was 17. I don't think I even

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probably thought about it at that point. But it's never too late to improve your physical health in

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multiple areas. And one of the reasons I ever got into bone density and as a specialist interest

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area clinically was because my own mother was diagnosed with osteoporosis and she fell through

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COVID, I think it was, and she kind of blacked out because of the virus, I think, and then she fell

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and broke her back. And that was picked up just from scans. And then it all escalated from there

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because it's a silent condition. You don't know it's happening. And the best thing you can do if

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you're interested is to do what we call a DEXA scan. So it will measure your bone density. And

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if somebody has like a parent who has got severe osteoporosis, then it's quite useful to know in

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your sort of 40s and 50s whether you do have a low bone density as well however is it going to

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change management you might not go on to medications unless you you know you have broken something as

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well so you've been playing tennis you fall over classic injury fall out onto a stretched out hand

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you fracture your wrist and then sometimes people will go for scans for some other body part and it

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might also be a coincidental finding they might say by the way it looks like your bone density is

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not great i think you should have a dextra scan so it sometimes gets picked up that way but in terms

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of what your wife can do now it's never too late to build bone strength so we need our muscles

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obviously they support our joints so the stronger our muscles can be the more kind of resistance and

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impact that's going to give for the for the bone and that's obviously going to try and maintain

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bone density as best we can because although we might not form so much as we obviously as we get

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older because it is on that decline we can kind of preserve it better and also think about nutrition

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and things like that. We know with bone density that we should be thinking about our vitamin D

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levels. We should be thinking about things like our calcium levels and making sure we get good

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calcium into our diet. And we know as well from sort of more recent research that vitamin K is

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also important because vitamin K works very nicely with vitamin D. So I don't know if your wife takes

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any of these vitamins, but out of all of them, these are essential ones with regards to bone

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because the vitamin k can help push your vitamin d into your bone to kind of preserve it it's like a

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i sort of see it as like a a signal it's like the vitamin k is oh in a minute vitamin d it's over

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there you need to go into that bone please because otherwise the vitamin d doesn't it needs to be

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sort of absorbed and uptake like taken up into the bone so that's how that works you know minimally

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what people can do if they do nothing else at all they should be thinking about their vitamin d

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levels they should be thinking about the vitamin k and vitamin k can be found naturally if you've

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got a good healthy diet you might not even need to supplement you should be thinking about trying

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to get it from your food sources so a lot of the k vitamins are from some green leafy vegetables so

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your broccoli and your spinach and your kale and that sort of thing then your some of your other

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k vitamins are found in things like your animal-based products so no not everybody can eat

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those but things like butter eggs even lard sometimes can also help and that just yeah it

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can really help um so obviously in moderation because obviously the effects on your cardiac

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system but that where you can find it so in moderation and you don actually need that much so if you using say butter instead of margarine just very minimally you only need I think it a microgram per your kilogram of body weight

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So if somebody's 65 kilograms,

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you would only need about 65 micrograms of vitamin K.

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So it's not a huge amount.

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So you should, if people are sort of eating good vegetables

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and a balanced diet, they should be getting what they need.

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So you mentioned vitamin D. So obviously, whenever I think about vitamin D is sunshine.

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And obviously, we've been having a glorious summer and plenty of opportunity to get some good vitamin D.

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Or if you've been on holiday, you know, sitting out in the sun.

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But obviously, I kind of think about my own life and that, you know, the winter and the autumn can be quite grey.

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And then, you know, if you spend most of your day indoors in an office, you're kind of, you're not necessarily getting your,

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your vitamin D. So things that I try and do is, you know, when I wake up in the morning,

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I let the dog out and then I try and just like stand outside, just even just like five minutes,

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like whether, you know, waiting for the kettle to boil or something, just to try, you know,

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if there is a bit of sunshine, I don't know if it does anything, but I'm like, well, I'm going to

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be indoors all day. So this, this has got to be better than nothing. But I know that a lot of

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like doctors recommend that you should particularly over the winter take like vitamin D supplements

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because we're just not getting enough. But like you said, you can get it in food sources. So I

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guess you know get it from the sunshine but also you can get it from food then you know that's also

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going to be good as well isn't it yeah exactly and you and you do need both sources um obviously

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in the uk we're a bit unfortunate that we don't normally have um high levels of um vitamin d

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so it's important that we do get out and about in the in the daylight um and there's good research

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to show that if you get out in the early morning sunshine as well it's particularly good for like

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your retinas and your eyes but you um you have to balance this out because you have to watch the

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you know i think um it was a clinical nurse and specialist that i once had a conversation with

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and they said you know you only really need about 15 minutes through your forearm that's as much as

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you need the amount of vitamin d through your body and you have to weigh that up with you know not

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burning yourself and not causing any kind of skin cancers and things so it's a really hard medium to

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like middle ground to find because you want that vitamin d from natural sunlight but you need to

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watch that you're not getting too much and you're not leaving yourself a bit vulnerable because

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like skin cancers are shockingly um prevalent and if you i think if you burn yourself it

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significantly increases your chance of melanoma by 75 so it's really not good it's really it's a

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really tricky one um but we do know that vitamin d is needed for our body and it's really important

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for I think over 700 different functions in the body.

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It's incredible.

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It's an incredible vitamin.

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And like you said, you can get it in your food as well.

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So things like egg yolks are high in vitamin D.

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And we need that from the food sources as well.

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But we know the highest percentage of vitamin D

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does come from daylight or sunlight.

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So we just need to find a nice, happy medium

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so that we're just doing the best we can for our body.

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And I think if you, I take vitamin D supplements.

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I take them all year round.

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I found I was a little bit borderline at one point, probably because I'm always in clinic.

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I'm always in clinic and so I don't always manage to get out and all through the day.

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But sometimes if you take your vitamin D supplements, it is worth thinking about,

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especially if you are at risk of osteoporosis or you are osteoporotic,

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making sure you have those other supplements as well, possibly.

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But you should always check with your GP first because I've seen interactions with other medications.

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and with all these things you can take too much especially of the vitamin k's that's you know we

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don't want to be taking too much of that whereas vitamin d is a bit safer and it would be very hard

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to overdose on vitamin d really okay if you're taking the high strength or whatever you you kind

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of yeah it wouldn't be too bad but you should just take the recommended amount um which is about a

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thousand iu um per day and then if you know you're you know if you're feeling really fatigued or you

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know you haven't been sort of in the sunlight you might want to get those levels checked but it's

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you don't have to go and have your levels checked you could just start taking a vitamin d supplement

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again if you're a complex medical case or you've got a lot of different conditions happening you'd

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want to check that out first but it's so it's so good i think vitamin d is sort of underestimated

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as to how good it is for you yeah yeah um to me it just like when i think about it like getting

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nutrition from food makes a lot of sense because it's like I kind of think of it like you know

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putting petrol into a car you know it's like it keeps it going but kind of knowing that you can

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absorb like vitamins from the sun like it shouldn't sound far-fetched but in my mind it sounds kind of

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kind of nuts that like like obviously like a plant gets food or you know gets energy from the sun and

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you know nutrients from the soil but also that we we can also do that to a certain extent which yeah

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I think when I think about it it seems a bit bit weird but actually it's probably quite normal

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it's not you know i think you know maybe it's a another excuse to you know it's good to be outside

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and like i said don't get don't get sunburned and particularly that time in the morning but actually

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you know i know that if i you know particularly when it's a little bit gloomy or you know the

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weather's not so great actually if you just get out of bed get straight into the car go straight

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to the office come home it's dark then you're inside like you just don't spend any time outside

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so even just like five minutes i actually think it's just quite nice just kind of you know being

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in the garden for a little bit or just kind of, you know, looking at a further field horizon,

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I find quite kind of gives me a bit, you know, a bit of clarity in the morning. And then,

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you know, if you're getting a bit of vitamin D, you know, that's a happy bonus.

259
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Exactly. And it's got so many other health benefits, hasn't it? So obviously mental health

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is always going to give you those benefits as well. And like you said about the exercise,

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like the kind of nutrition side, I mean, if you eat healthy and you do exercise,

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fortunately it's not a marketing thing it's not you know it's not attractive and it's not appealing

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for somebody to market that put it in a bottle and go oh look this is like you buy this online

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and you can have this every day and in two days time you're going to feel amazing you know these

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things are hard work aren't they it's it's hard work to keep a consistent exercise program it's

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hard work to keep a consistent food routine and a good healthy balanced diet but it's the biggest

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reward if you can do that and your body will thank you for that and I heard a really interesting

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quote once and it said um your older years is a representation of how good you've been to your

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body through your younger life and I just thought it's a really nice way of thinking about that

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because yeah how you are in your later years in terms of how mobile you want to be with your

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retirement your grandchildren whatever you know that is a representation of how how good you've

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been throughout the other decades.

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Yeah.

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I guess we're just, we're just, people just don't think about that kind of long term,

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like kind of, you know, like you try and imagine yourself like when you are retired or, you

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know, when you, you are a bit older and it's not like a kind of natural thing to think

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about.

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Like, you know, you might think about what am I going to have for dinner or what are

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we doing on the weekend?

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Or maybe like, what am I, where do I want to go on holiday next year?

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But I think a lot of people, my psychopathy don't often think that far into the future,

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But actually, when it comes to stuff like health and your body, you know, we've all seen old people who, you know, they're either really hunched up or you're just like, you know, like someone who's clearly not in a great space.

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When you see something like that, you think, I really, that doesn't look fun.

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I wouldn't, you know, that doesn't make me want to get old.

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And I guess you have to just remind yourself that, you know, that could be a real reality if you don't do something now.

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And so actually, you know, looking after your body, whether that's through exercise or eating properly or just, you know, making those conscious decisions to try and put yourself, give yourself the best chance so that, you know, when you're older and you have got grandkids that, you know, that actually you can be that fun grandparent and still do stuff and live a fulfilling life.

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And also on the flip side, there's always those people that you meet who, you know, are old, but they're not, they're still living life to the fullest.

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And you're like, wow, that's how I would like to be when I'm old.

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But you know, that's probably also come with that they've either sacrificed or they, you know, they've made those conscious decisions to not, you know, do that thing that maybe isn't so good for them.

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Or, you know, to be disciplined, to keep exercising and have a good routine and stuff.

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And it's easy to say, isn't it?

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It's harder to do it.

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but I guess well that's just kind of part of what this podcast is about it's just to you know get us

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all encouraged to actually do something yeah and I think you know I think um being in clinic I see

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the stories all the time and I see the effects that um or the conditions that people have to

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live with and and it's a real wake-up call every day um and obviously I'm fortunate enough to help

297
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these people and I love what I do so um I come home and I'm like okay however tired you are you

298
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I think, oh gosh, I better do some exercises myself because I spend all day telling other

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people to do them.

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And it is that reminder because you kind of run away from what you don't want to become.

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You know, you don't want to, like you say, you want to be that kind of fit, mobile grandparent.

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And it's devastating for us in clinic if you get people coming in saying, you know,

303
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please help me.

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All I want to do is I want to be able to bend down and see my grandchild or I want to be

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able to play with them or even, you know, younger, younger populations.

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or you know i'm worried about you know i daren't do this because i fear i'm going to do this or i'm

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going to feel i'm going to break you know my back or you know i'm fear a fear of fracture or now i've

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broken this and now i can't do that and you quickly as you get older you quickly lose momentum don't

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you lose more muscle mass anyway it's harder to regain it's much harder work and um and the people

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who you do often see so i often say some of my 80 90 year old patients are some of the healthiest

311
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patients I ever see in a day you know compared to even some 30 year olds because and when you

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question them and you do that as a clinical examination often you'll you'll sort of pick up

313
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as to why they are so healthy with what they do you know I love my gardening and I like doing this

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and I keep active and I eat lots of vegetables eat lots of you know I don't eat processed food

315
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and I don't eat this and you think yeah yeah it all makes sense and then so it does it really does

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your body is a representation of how good you look after it and it is the one thing we you know we

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don't get another one we just get one body and I've always found it fascinating that's why I went

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into this career and I just love sharing what I learned because I just feel like everyone should

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know about it because before it's too late because otherwise one day people wake up and I hear it all

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the time you know even this week in clinic you'd hear someone say you know suddenly I just got old

321
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why you know I just woke up and suddenly it felt like everything was going wrong and that's a shame

322
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because the deterioration of whatever is happening is happening way before that moment in time it's

323
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just whether you can recognize the patterns and what things need to change in your life

324
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and when you said earlier like what could your wife do there's things like it's good research for

325
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skipping so there's a great research article that says if you skip for 16 weeks so obviously not all

326
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for the full amount of time.

327
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Yeah, yeah, yeah.

328
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Not continuously.

329
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Not continuously for 16 weeks.

330
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But if you were to skip a little bit per day for 16 weeks,

331
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you can significantly improve your bone density in that course of time.

332
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I think it was up to like 40%.

333
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So it's quite high.

334
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There are things you can do to make a difference.

335
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And any resistive exercise.

336
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So if you're just putting a little bit of resistance against the muscle

337
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or the body, doing weight resisted,

338
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you could just go against the wall with your hands against the wall,

339
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do like what we call a little bit of a body press you just push your body once in the wall and back

340
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again things like that if you're especially if you're a little bit older and you're not sure what

341
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to do so that that's a bit easier than say a press up on the floor exactly yeah yeah because if you're

342
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if you kind of you know you've got to be a little bit vulnerable you're going to be a little bit

343
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vulnerable maybe in the shoulders as you get older so doing things that feel kind of confident you

344
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feel confident to do especially if anyone has osteoporosis who's listening you need to be very

345
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careful about the type of exercises that you do and you shouldn't just start you know don't just

346
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start the skipping that I just said this is for somebody who is you want to build up to it you

347
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want to build up or maybe skipping is not appropriate for that person because if you've

348
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got a history of multiple fractures you might want to just start with doing things what we call like

349
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balance training and ankle strength training and just starting to work closely with a physio first

350
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and then build up, kind of build it up.

351
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Well, like having that balance,

352
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because obviously, you know, if falling over,

353
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whether, I mean, obviously if you fall over in tennis

354
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or something or off your bike, but that's one thing.

355
00:27:49,578 --> 00:27:51,457
But I guess often when you hear of someone falling over,

356
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it's like they just tripped over like a step or,

357
00:27:54,778 --> 00:27:57,798
you know, I kind of like trip up steps all the time

358
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and I rarely fall over.

359
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And that's because I guess I've got good reactions

360
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and good balance and you can kind of correct yourself.

361
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But I guess if you haven't got that,

362
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then you fall over.

363
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And if you're carrying a bit of extra weight

364
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or, you know, your brains are a bit more fragile,

365
00:28:10,918 --> 00:28:13,498
you're more likely to then get a break.

366
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And obviously I don't have anything to back this up,

367
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but my assumption would be that once you've had that kind of break,

368
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that maybe that's the kind of the accelerator of the kind of,

369
00:28:24,378 --> 00:28:25,298
oh, I now feel old.

370
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Like, because suddenly, you know,

371
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if it dramatically changes how you kind of live your life,

372
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you know, suddenly you become a bit more sedentary

373
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or, you know, you stop doing certain stuff,

374
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then I don't know, I guess in my mind that would seem to make sense.

375
00:28:37,378 --> 00:28:44,078
but yeah yeah so we yeah we see it so we um so I had a patient once who um had given up everything

376
00:28:44,078 --> 00:28:50,298
um you know she she fell over say she was in her 80s um she stopped driving she um you know she

377
00:28:50,298 --> 00:28:55,878
didn't go out as much and she became very housebound um and then so like I run like bone

378
00:28:55,878 --> 00:29:01,258
density classes at the clinic in Bury and um she started coming to these classes and and you know

379
00:29:01,258 --> 00:29:06,237
she wasn't she didn't have big expectations of what was going to happen she thought maybe she'll

380
00:29:06,237 --> 00:29:11,457
just um get a little bit stronger and she she might you know prevent some falls but after about

381
00:29:11,457 --> 00:29:16,778
only a few sessions um she said she'd gone back to driving she'd gone back to all these things and

382
00:29:16,778 --> 00:29:21,058
that's usually unheard of um and some of her friends thought she'd taken some kind of magic

383
00:29:21,058 --> 00:29:27,018
pill just to make herself better but the programs that i run are kind of i design them based on

384
00:29:27,018 --> 00:29:32,298
research um i'm a bit of a geek really so i like reading all the scientific journals

385
00:29:32,298 --> 00:29:38,058
and so I very much go by you know what is the best exercise and has it really changed it hasn't

386
00:29:38,058 --> 00:29:42,418
really changed in the research it's all about resistance and balance and fall prevention and

387
00:29:42,418 --> 00:29:46,038
that sort of thing so sometimes we just stand on those like little wobble boards I don't know if

388
00:29:46,038 --> 00:29:50,338
you've ever seen them they're like little beautiful boards just because as you as you mentioned about

389
00:29:50,338 --> 00:29:55,737
the ankle and things if you can improve your ankle strength you can really reduce your risk

390
00:29:55,737 --> 00:30:00,237
of falling because in our ankles we've got proprioceptors you can kind of retrain them so

391
00:30:00,237 --> 00:30:05,798
that if you do happen to fall or trip or you know just knock yourself and you think you're going to

392
00:30:05,798 --> 00:30:11,237
go over if you've got good ankle stability that's going to help you reduce your chances of fully

393
00:30:11,237 --> 00:30:27,395
going over onto the floor and potentially breaking something so something as simple as that can make a difference but obviously variety is best if we can do a little bit of all sorts really is the best thing to do yeah it makes me also think of kind of like that kind of uh social context of like

394
00:30:27,395 --> 00:30:31,315
you know if you're if you're out leading a leading a kind of active life whether you're

395
00:30:31,315 --> 00:30:35,395
into gardening or you go to some club or you know there's something that's kind of so you're

396
00:30:35,395 --> 00:30:39,015
interacting with other people and you're kind of keeping your life kind of quite full you're

397
00:30:39,015 --> 00:30:43,875
probably more likely to be a bit more active and then also be with people who you know you know a

398
00:30:43,875 --> 00:30:49,095
similar age to you but they're either a bit healthier or a bit less healthy and so you can

399
00:30:49,095 --> 00:30:54,235
kind of benchmark yourself but then you know you hear a lot in the news and you know and i know a

400
00:30:54,235 --> 00:30:59,555
few people who you know they kind of retire and then they suddenly leave very kind of small lives

401
00:30:59,555 --> 00:31:02,775
whether you know they're not they haven't got like a kind of club so they're just you know whether

402
00:31:02,775 --> 00:31:07,875
it's just watching daytime tv or netflix or playing scrabble whatever then they're not kind of getting

403
00:31:07,875 --> 00:31:12,135
out there so therefore they're moving less and then you know they're losing muscle mass because

404
00:31:12,135 --> 00:31:16,575
they're older and then maybe they're not seeing other people so they're kind of you know and then

405
00:31:16,575 --> 00:31:21,115
it all kind of declines doesn't it and then maybe like you know you become more you become more

406
00:31:21,115 --> 00:31:25,315
vulnerable kind of mentally and then and then actually you're more prone to kind of hurt yourself

407
00:31:25,315 --> 00:31:30,275
or then have the resilience to like bounce back from like you know uh that kind of you kind of

408
00:31:30,275 --> 00:31:34,515
see sometimes people kind of look like they've just given up and they've just like accepted oh

409
00:31:34,515 --> 00:31:36,675
I'm old now and there's nothing I can do about it.

410
00:31:36,675 --> 00:31:39,975
And it's kind of like, well, no, there is something you can do about it.

411
00:31:40,335 --> 00:31:42,375
But I guess, but only you can do that.

412
00:31:42,375 --> 00:31:44,815
Like, you know, you can lead a horse to water, can't you?

413
00:31:45,295 --> 00:31:45,555
Yeah.

414
00:31:46,295 --> 00:31:49,395
But I, but I guess it's that thing of, if you think about it now, like, okay,

415
00:31:49,395 --> 00:31:52,155
I'm fit, young and healthy and I'm not, don't have to worry about it.

416
00:31:52,155 --> 00:31:54,715
But if you kind of think about your future and go, well, actually,

417
00:31:54,715 --> 00:31:58,235
I don't want to be in that situation where I am kind of feeling old and

418
00:31:58,235 --> 00:32:01,715
vulnerable and not able to like do stuff and that whole life's just not quite

419
00:32:01,715 --> 00:32:02,695
as fun as it used to be.

420
00:32:02,695 --> 00:32:05,535
well actually if you don't want to be in that situation well now actually you can start

421
00:32:05,535 --> 00:32:11,175
you know trying to build yourself so that doesn't become a reality maybe i don't know yeah well i

422
00:32:11,175 --> 00:32:16,535
think all of us just we just want to all live don't we as as healthy as we possibly can because

423
00:32:16,535 --> 00:32:21,315
you know there's no there's no fun living living life when you're chronically ill i mean that that's

424
00:32:21,315 --> 00:32:25,995
just not pleasant we see it all the time and and it's really hard and although yeah exercise and

425
00:32:25,995 --> 00:32:30,875
any kind of um movement is always good for regardless of whatever condition there's evidence

426
00:32:30,875 --> 00:32:36,595
behind it for all conditions but it's it's much harder if that's set in first isn't it so you want

427
00:32:36,595 --> 00:32:42,535
to yeah just keep your fitness levels up as best you possibly can because you don't really want to

428
00:32:42,535 --> 00:32:47,055
end up in that in that state and it is really tricky because like you say you do have to put

429
00:32:47,055 --> 00:32:51,395
all the kind of effort into doing that and it is it is a difficult thing to maintain as you get older

430
00:32:51,395 --> 00:32:55,835
because we just naturally lose fitness anyway and I think there was a sign one you know like on the

431
00:32:55,835 --> 00:33:02,255
road signs where you see um the kind of icon of two elderly people with a walking stick have you

432
00:33:02,255 --> 00:33:07,055
ever yeah i don't remember they're not allowed anymore i think i don't think they exist but

433
00:33:07,055 --> 00:33:13,455
um i think we were kind of you know growing up i think you you that was the image that you expected

434
00:33:13,455 --> 00:33:19,115
an elderly person like it's terrible it's terrible isn't it i mean hopefully that's still banned like

435
00:33:19,115 --> 00:33:23,895
you shouldn't have those but um but i mean you don't want to end up like that and the posture

436
00:33:23,895 --> 00:33:29,135
is so important like if people don't want to do anything after this podcast like posture is so

437
00:33:29,135 --> 00:33:34,575
incredibly important especially for bone density or osteoporosis because often you'll end up in

438
00:33:34,575 --> 00:33:41,795
quite a flexed posture so you know you sort of see these um uh hyper kyphotic positions but if

439
00:33:41,795 --> 00:33:47,855
you can even and that has an impact on your digestion and your breathing so we you know

440
00:33:47,855 --> 00:33:52,855
elderly people will say you know i'm struggling to have a cup of tea because they can't extend

441
00:33:52,855 --> 00:33:57,835
their neck because they're so curved over they might struggle with their breathing and the

442
00:33:57,835 --> 00:34:04,135
digestion is is just not as great so posture's got so many good benefits too um but you know i see it

443
00:34:04,135 --> 00:34:08,215
all the time that youngsters are in sitting in terrible positions and that's not going to do

444
00:34:08,215 --> 00:34:13,515
them any favors when they're older um and if you are osteoporotic listen to listening to this you

445
00:34:13,515 --> 00:34:18,715
should be working on your posture all the time just even as something as simple as widening your

446
00:34:18,715 --> 00:34:24,255
collarbones and squeezing your shoulder blades back and down behind you is enough to open things

447
00:34:24,255 --> 00:34:30,735
up gently and trying to sit more upright rather than that kind of leaning forward flex posture

448
00:34:30,735 --> 00:34:37,275
because that all has an extra. I watched a program on Netflix and not saying this is the gospel of

449
00:34:37,275 --> 00:34:43,055
truth and it was about a Japanese community but they mostly sat on the floor and so they were

450
00:34:43,055 --> 00:34:47,055
they were living quite kind of social lives but they were sitting on the floor and then getting

451
00:34:47,055 --> 00:34:50,135
up from the floor and often if they were doing something they were holding something so they

452
00:34:50,135 --> 00:34:53,855
could they could get up without having to use their hands and then they were kind of comparing

453
00:34:53,855 --> 00:34:58,635
it to kind of most western people that never sit on the floor because it's kind of well I've got a

454
00:34:58,635 --> 00:35:02,815
nice comfy seat why would I sit on the floor and actually there was some kind of thought that maybe

455
00:35:02,815 --> 00:35:06,755
because they spent quite a lot of time sitting on the floor that actually they just they stayed much

456
00:35:06,755 --> 00:35:11,035
more kind of active and and kind of strong but it was good for their posture because obviously when

457
00:35:11,035 --> 00:35:14,975
you sit on the floor it's hard to slouch because there's nothing to slouch on I don't know but

458
00:35:14,975 --> 00:35:18,875
But then because they were with lots of other people were also doing it, it was like, well, then that was just what they did.

459
00:35:19,055 --> 00:35:21,955
You know, so it wasn't kind of, you know, so they were leaving kind of.

460
00:35:22,035 --> 00:35:29,935
And I thought that was kind of quite interesting that maybe maybe we need to stop giving people really comfy chairs with all those magic buttons that make them kind of like lift them out.

461
00:35:30,135 --> 00:35:32,835
And actually, maybe they should just, you know, sit on the floor.

462
00:35:33,015 --> 00:35:33,675
I don't know.

463
00:35:34,075 --> 00:35:35,455
Well, it did do a bit of a trend.

464
00:35:35,455 --> 00:35:36,095
I remember.

465
00:35:36,255 --> 00:35:40,575
I don't know exactly when it was, but we obviously hear about trends all the time in clinic.

466
00:35:40,575 --> 00:35:49,775
And then somebody once said to me like, oh, yeah, there's a measure of fitness if you can get up from the floor with your legs crossed first, whether it's a Christmas party trick or a fitness test.

467
00:35:49,995 --> 00:35:52,795
But so there are these things that you hear about.

468
00:35:52,795 --> 00:35:55,355
We did this. We did this in my work.

469
00:35:55,635 --> 00:35:57,615
And it was I was a bit shocking.

470
00:35:57,735 --> 00:35:58,795
So I was able to do it.

471
00:35:58,855 --> 00:36:02,915
But actually, even the young people, younger people, people younger than me weren't able to do it.

472
00:36:03,055 --> 00:36:06,895
And I was just like, these are warning signs.

473
00:36:06,895 --> 00:36:11,455
Like if you're in your twenties and you can't get up off the floor without using your hands,

474
00:36:11,455 --> 00:36:16,275
like, you know, and I guess it's a bit of kind of a bit of fun, but actually it's probably

475
00:36:16,275 --> 00:36:21,235
a bit of a flag of like, actually, you know, if you've got a hundred plus year old Japanese

476
00:36:21,235 --> 00:36:26,235
lady who's able to do it and is still living a fairly fit and fulfilling life, then maybe

477
00:36:26,235 --> 00:36:29,655
if you can't do it in your twenties, that's something to strive for.

478
00:36:29,835 --> 00:36:30,075
I don't know.

479
00:36:30,315 --> 00:36:30,435
Yeah.

480
00:36:30,615 --> 00:36:32,715
And that should definitely be alarm bells when you're 20.

481
00:36:32,915 --> 00:36:33,535
Yeah, absolutely.

482
00:36:33,715 --> 00:36:34,855
Especially in that position.

483
00:36:34,855 --> 00:36:42,175
like is even getting up from the chest um people as we get older we classically see that um people

484
00:36:42,175 --> 00:36:46,335
will say that they use their hands to push themselves up from a chair as being quite mean

485
00:36:46,335 --> 00:36:50,755
physios will say no you're not allowed to use your hands you've got to try and you know wiggle your

486
00:36:50,755 --> 00:36:55,755
bottom to the edge of the chair you know try and ground through your feet and push up with your

487
00:36:55,755 --> 00:37:01,855
thighs and your bottom to try and propel yourself and that even even doing that can make a huge

488
00:37:01,855 --> 00:37:06,535
difference if you can't do much at all that's going to make a big difference and um and especially

489
00:37:06,535 --> 00:37:11,035
you know trying to make yourself sit to stand frequently so if you're if you're elderly

490
00:37:11,035 --> 00:37:15,295
listening to this or you know if anyone happens to be listening to this then if you're sitting

491
00:37:15,295 --> 00:37:20,135
to standing all the time then that's really good exercise that's again weight bearing that you come

492
00:37:20,135 --> 00:37:24,075
up into standing and it's resistant exercise as well because you can put your foot through the

493
00:37:24,075 --> 00:37:30,415
floor so don't so not using my arms just getting up okay well but that's such an easy thing

494
00:37:30,415 --> 00:37:34,035
That's such an easy thing to just do, isn't it?

495
00:37:34,035 --> 00:37:37,755
Because we, you know, if you sit down at the table and you get up, you know, people are

496
00:37:37,755 --> 00:37:38,675
sitting down all the time.

497
00:37:38,775 --> 00:37:40,155
Just, yeah, great.

498
00:37:40,235 --> 00:37:40,875
Well, I didn't know that.

499
00:37:41,435 --> 00:37:47,655
And you could turn that into a fitness test by seeing how fast you can do 10.

500
00:37:48,035 --> 00:37:49,235
And you could even time this.

501
00:37:49,655 --> 00:37:54,335
You get, we love timing things in physio, but, you know, you could time yourself and

502
00:37:54,335 --> 00:37:56,495
see like how quick can you achieve 10?

503
00:37:56,595 --> 00:37:58,895
And then you must keep your feet flat on the floor.

504
00:37:58,895 --> 00:38:03,235
you know you mustn't be um trying to lift your feet up and trying to like some people cheat

505
00:38:03,235 --> 00:38:10,235
yes getting momentum but that's a safe exercise for everyone to do regardless of your age and i

506
00:38:10,235 --> 00:38:14,875
think if you if you google it you'll probably find it but there's sometimes like a little timetable of

507
00:38:14,875 --> 00:38:20,555
um what what kind of seconds you should reach at different decades of your life so if you know

508
00:38:20,555 --> 00:38:25,775
if you're taking more than say 20 seconds when you're um in your 20s that's really not a good

509
00:38:25,775 --> 00:38:33,155
sign so but obviously okay when you're 80 you you might take 26 seconds or a bit longer but

510
00:38:33,155 --> 00:38:37,915
there's an interesting um breakdown of that that you can sometimes come across but if you're not

511
00:38:37,915 --> 00:38:43,535
too competitive then literally just just doing that without timing yourself is is really good

512
00:38:43,535 --> 00:38:47,475
for you and it's good for your your heart rate it's good for your sugar levels it's good for

513
00:38:47,475 --> 00:38:52,315
your bones it's good for your muscles and it's easy it doesn't cost anything um and anyone can

514
00:38:52,315 --> 00:38:57,735
do it anywhere and even if you can't do anything at all like sitting up posture is also really good

515
00:38:57,735 --> 00:39:03,315
but yeah doing any kind of resistance exercise so even carrying your shopping um especially when

516
00:39:03,315 --> 00:39:07,675
you're older like that's also sort of counts because you're kind of carrying weights and you

517
00:39:07,675 --> 00:39:12,815
know and we have people in our clinic it's so lovely to see when you see sort of elderly people

518
00:39:12,815 --> 00:39:18,435
doing exercises in the gym like it's it's just amazing and i i wish everyone was doing that

519
00:39:18,435 --> 00:39:21,575
because you can really improve.

520
00:39:21,675 --> 00:39:23,135
And people think that because they're older,

521
00:39:23,335 --> 00:39:25,155
there's no chance of getting any better.

522
00:39:25,355 --> 00:39:26,795
They think that they've reached that point

523
00:39:26,795 --> 00:39:28,115
and it's only downhill.

524
00:39:28,355 --> 00:39:30,135
But you can always improve

525
00:39:30,135 --> 00:39:33,075
because our muscles are what we call red muscles.

526
00:39:33,275 --> 00:39:36,075
So you can always build strength.

527
00:39:36,175 --> 00:39:37,715
It might take longer as you age,

528
00:39:37,815 --> 00:39:39,035
but it's not impossible.

529
00:39:39,375 --> 00:39:42,135
And if we don't use it, we lose it pretty much.

530
00:39:42,475 --> 00:39:42,675
Gotcha.

531
00:39:43,115 --> 00:39:46,135
Yeah, well, that sounds good.

532
00:39:46,215 --> 00:39:47,775
And I like the idea of the little competition.

533
00:39:47,775 --> 00:39:49,895
I'm definitely going to time myself.

534
00:39:50,155 --> 00:39:56,655
And I was also thinking that kind of image of, you know, the young, the scout leader,

535
00:39:56,735 --> 00:39:59,395
I don't know, helping the old person with their shopping across the road.

536
00:39:59,735 --> 00:40:02,315
And actually, you know, as a young person who's fit and healthy, you know,

537
00:40:02,375 --> 00:40:04,295
probably we think that's helping the older person.

538
00:40:04,395 --> 00:40:06,675
But actually, the older person is better they carry their own shopping

539
00:40:06,675 --> 00:40:07,955
because it's going to be good for them.

540
00:40:08,155 --> 00:40:13,795
So next time I see an old lady with heavy shopping, I'll applaud her and say,

541
00:40:13,875 --> 00:40:15,755
well done, you're doing a great job.

542
00:40:15,755 --> 00:40:17,675
And of course, help her carry it if she asks.

543
00:40:17,775 --> 00:40:24,735
but yeah of course yeah encourage you yeah you're absolutely right though because we do have um you

544
00:40:24,735 --> 00:40:29,075
know everyone you know you care about your loved ones and yeah we do see you know people very

545
00:40:29,075 --> 00:40:34,715
concerned and they'll say that you know a very overprotective partner or husband or wife and

546
00:40:34,715 --> 00:40:38,935
you know they've got best intentions to look after them but actually a physio we sort of have to

547
00:40:38,935 --> 00:40:44,695
sometimes say well actually no you don't like stop helping them in this part because we want them to

548
00:40:44,695 --> 00:40:49,935
to do it because otherwise it's not going to work and the amount of times I get asked about those

549
00:40:49,935 --> 00:40:56,035
postural like straps or things that you can put on to improve your posture and I say to people

550
00:40:56,035 --> 00:41:01,535
they're handy for feedback so if you're really clueless about where you should be on your posture

551
00:41:01,535 --> 00:41:06,335
but again that would really need to be put on by a physio to kind of say like this or you know

552
00:41:06,335 --> 00:41:11,735
somebody to say like this is where you should be but that's not going to do it for you in the sense

553
00:41:11,735 --> 00:41:16,195
that your muscles will get lazy if you wear them all the time so you get atrophy through the muscles

554
00:41:16,195 --> 00:41:22,415
you have to really do all these things get your muscles to fire and get the muscles to wake up and

555
00:41:22,415 --> 00:41:27,695
give it some work to do and that's when you'll get the best from it but i know henry you being

556
00:41:27,695 --> 00:41:34,035
in the food industry um or brilliant at all your cooking i know you we had a conversation um a while

557
00:41:34,035 --> 00:41:40,775
back just about how you can naturally get nice collagen from your food when you cook so tell us

558
00:41:40,775 --> 00:41:45,895
more about that because I can't remember exactly what you told me. Yeah well so for me collagen

559
00:41:45,895 --> 00:41:52,075
obviously has become quite trendy and you kind of my social feed seem to be full of people

560
00:41:52,075 --> 00:41:57,915
flogging collagen powder in the last few years I'm sure you've had the same. For me well what I

561
00:41:57,915 --> 00:42:05,735
know of collagen is really a kind of gateway to gelatin so as a chef gelatin is a wonderful thing

562
00:42:05,735 --> 00:42:07,615
because it does a few things.

563
00:42:07,675 --> 00:42:08,895
It's a flavor carrier.

564
00:42:09,335 --> 00:42:11,715
So if you've got like a pot of water

565
00:42:11,715 --> 00:42:13,695
and you put some aromats,

566
00:42:13,875 --> 00:42:15,015
you know, some herbs, some spices,

567
00:42:15,455 --> 00:42:17,875
you know, it'll perfume the water.

568
00:42:18,055 --> 00:42:18,735
When you drink it,

569
00:42:18,755 --> 00:42:19,715
it'll be quite kind of weak.

570
00:42:19,795 --> 00:42:21,595
But if you've got gelatin in the water,

571
00:42:21,835 --> 00:42:24,295
it acts as like a little kind of flavor trap

572
00:42:24,295 --> 00:42:27,115
and it absorbs those flavors into it.

573
00:42:27,115 --> 00:42:28,855
So you get a more kind of intense

574
00:42:28,855 --> 00:42:31,355
and a better flavor coming through the sauce.

575
00:42:31,575 --> 00:42:32,955
So gelatin is really good from that point of view.

576
00:42:33,175 --> 00:42:35,455
But also if you've got it in a gravy or something,

577
00:42:35,455 --> 00:42:40,235
it gives you a very nice kind of mouthfeel as it kind of like coats your tongue.

578
00:42:40,635 --> 00:42:45,055
So if you had, you know, kind of flavoured water, it would just kind of go down quite easily,

579
00:42:45,155 --> 00:42:47,735
but you wouldn't necessarily have a kind of part in your mouth.

580
00:42:47,795 --> 00:42:51,395
But if you've got gelatin within that water, it's going to coat really nicely.

581
00:42:51,915 --> 00:42:55,575
And all those flavours are going to be, you know, explosive and delicious.

582
00:42:55,695 --> 00:42:56,855
And it's going to make things taste really nice.

583
00:42:56,955 --> 00:42:59,615
So the way that we get this is through bones.

584
00:42:59,935 --> 00:43:03,755
So chefs love making stocks and they're not making stocks because they're fun.

585
00:43:03,835 --> 00:43:04,555
They're making them because,

586
00:43:04,555 --> 00:43:11,315
you're essentially you're boiling up bones and within the bones is the collagen which I think is

587
00:43:11,315 --> 00:43:15,835
like the most common protein within the body I think it's you know it's in your skin it's in the

588
00:43:15,835 --> 00:43:20,815
connective tissue it's in your bones and so if you boil it it then extracts that collagen out

589
00:43:20,815 --> 00:43:26,195
and then turns it into gelatin and then you get a lovely kind of wiggly wobbly stock so for me the

590
00:43:26,195 --> 00:43:31,015
bit that I know through and this is not because of understanding the science this is just through

591
00:43:31,015 --> 00:43:36,375
trial and error that certain bones and things will give you more gelatining tend to be the ones that

592
00:43:36,375 --> 00:43:43,995
have a bit more kind of connective tissue or kind of joints. So like chicken wings, for example,

593
00:43:43,995 --> 00:43:49,855
will give you a much more jellified stock than say, if you were just kind of cooking up the rib

594
00:43:49,855 --> 00:43:55,135
bones. And same with like a beef stock, if you just have like a rib bone, you'll get a slightly

595
00:43:55,135 --> 00:44:04,635
nice flavor but you but if you've got like a foot so like a pig strotter or a calf foot you'll get a

596
00:44:04,635 --> 00:44:09,335
lot more gelatin coming out of that so anything that's kind of moving you're going to get a better

597
00:44:09,335 --> 00:44:13,415
stock coming out of it and so from my point of view if you want to make a really delicious gravy

598
00:44:13,415 --> 00:44:17,775
or something that's like a stew or something that like a risotto that's got some really good flavor

599
00:44:17,775 --> 00:44:22,115
and depth having a really good stock really helps now when you kind of think you know if you're

600
00:44:22,115 --> 00:44:26,715
running a professional kitchen, you know, you're going to be doing a lot of butchery. So you're

601
00:44:26,715 --> 00:44:31,895
going to generate a lot of bones. You'll probably be buying meat from a wholesale butchery. They'll

602
00:44:31,895 --> 00:44:35,375
sell you bones because they want to get rid of them. And you're, you know, you're making these

603
00:44:35,375 --> 00:44:40,475
in big pots and bubbling away and they're going to last you for a few days. Now, obviously at home,

604
00:44:40,955 --> 00:44:47,575
most people are not going to be buying in pig strottes and large boxes of chicken wings,

605
00:44:47,575 --> 00:44:52,455
etc to make stock so how do i do it practically myself the way that i pretty much always make

606
00:44:52,455 --> 00:45:00,295
stock is um we quite like eating a um um a roast dinner on a sundae particularly during the winter

607
00:45:00,295 --> 00:45:06,455
to say we've had a chicken or um you know a lamb shoulder or something whatever it might be as long

608
00:45:06,455 --> 00:45:11,435
as you've cooked it on the bone rather than discarding that carcass at the end which um

609
00:45:11,435 --> 00:45:16,695
a lot of people do and it's um you know here you've got so much potential and also something

610
00:45:16,695 --> 00:45:18,835
for a second meal is you just take your carcass.

611
00:45:18,835 --> 00:45:20,095
Now it's already been roasted in the oven,

612
00:45:20,095 --> 00:45:33,553
so it already got some nice caramelization so there plenty of flavor There be little bits of skin on it There be a bit of meat meat you haven shredded off pop it into a pot of water now you don want to kind of flood it too much so the way i would do it is is uh put your bones into the

613
00:45:33,553 --> 00:45:39,113
into the pot and kind of squash them down a little bit so you've broken it up have you henry yeah i

614
00:45:39,113 --> 00:45:44,333
mean a chicken carcass once it's been roasted it's going to fall to bits fairly easily if you've got

615
00:45:44,333 --> 00:45:49,413
bigger bones you might find that they don't fit in your pots so but a chicken chicken works really

616
00:45:49,413 --> 00:45:52,933
well because a lot of people you know roast chicken is quite kind of classic sunday lunch

617
00:45:52,933 --> 00:45:58,233
and um and it probably makes the most kind of versatile stock lamb stock quite lamby and quite

618
00:45:58,233 --> 00:46:02,093
good with lamb dishes but whereas chicken stock you can use it for lots of lots of other applications

619
00:46:02,093 --> 00:46:07,853
and um then you you know i would then chuck in any kind of um leftover veggies that you've got

620
00:46:07,853 --> 00:46:13,333
particularly if you've got like carrots or onions i wouldn't add things like cauliflower or peas

621
00:46:13,333 --> 00:46:17,053
because they're not gonna they're not gonna bring much to the party but then you could add in some

622
00:46:17,053 --> 00:46:21,573
fresh onions some some chopped carrots some bay leaves bit of garlic a thyme if you've got it

623
00:46:21,573 --> 00:46:25,973
growing in the garden some peppercorns quite good and then cover it with water and then if you've

624
00:46:25,973 --> 00:46:29,433
got any leftover gravy that you've made you can just add that in as well because that's that's

625
00:46:29,433 --> 00:46:33,813
all flavor you know and particularly like and this might not sound appealing to some people but if

626
00:46:33,813 --> 00:46:38,193
you've if if your plate is full of gravy and chicken bones just scrape it all in like it's

627
00:46:38,193 --> 00:46:41,853
fine it's all flavor it's all delicious so don't don't like chuck it away instead of scraping it

628
00:46:41,853 --> 00:46:45,033
into the bin you're scraping it into the pan yeah yeah don't scrub into your bin because you're

629
00:46:45,033 --> 00:46:48,873
end up with a smelly bin then so actually you might as well you know get get the flavor out of

630
00:46:48,873 --> 00:46:53,673
it and then you want to bring it to a simmer fairly quickly and this will bring up any kind of like

631
00:46:53,673 --> 00:46:59,613
essentially kind of scum it's not right but you bring it up to a boil any kind of impurities rise

632
00:46:59,613 --> 00:47:03,813
to the top it's a bit like you know when you see like a turbulent sea and it's all kind of like

633
00:47:03,813 --> 00:47:09,033
frothy at the top that essentially all comes to the top you then turn the boil down so it's much

634
00:47:09,033 --> 00:47:13,833
lower and then just using a spoon just scoop that off and chuck that away so that's just the impurities

635
00:47:13,833 --> 00:47:14,433
is coming out.

636
00:47:14,753 --> 00:47:16,173
Now, you'll get more of that

637
00:47:16,173 --> 00:47:17,493
if they're raw bones.

638
00:47:17,653 --> 00:47:18,933
So if you're cooking it from scratch

639
00:47:18,933 --> 00:47:20,093
and you haven't roasted them,

640
00:47:20,313 --> 00:47:21,613
you'll get a lot more of this coming up.

641
00:47:21,653 --> 00:47:22,853
Whereas from a roasted joint,

642
00:47:23,153 --> 00:47:24,853
you probably might get a tablespoon.

643
00:47:25,253 --> 00:47:26,193
But if you ever do like

644
00:47:26,193 --> 00:47:27,273
a whole pack of chicken wings

645
00:47:27,273 --> 00:47:28,413
and you boil them up,

646
00:47:28,453 --> 00:47:29,333
you'll be amazed

647
00:47:29,333 --> 00:47:31,353
at how much stuff comes out of them.

648
00:47:31,733 --> 00:47:34,353
And it's not necessarily bad for your stock,

649
00:47:34,453 --> 00:47:35,333
but what it does do

650
00:47:35,333 --> 00:47:36,553
is it makes it cloudy.

651
00:47:36,913 --> 00:47:38,633
Now, maybe for home use,

652
00:47:38,913 --> 00:47:39,393
you don't care.

653
00:47:39,553 --> 00:47:40,213
But obviously,

654
00:47:40,313 --> 00:47:43,553
if you're selling shiny gravy

655
00:47:43,833 --> 00:47:45,373
to people who have spent a lot of money,

656
00:47:45,893 --> 00:47:48,133
having a cloudy stock is not a desirable thing.

657
00:47:48,513 --> 00:47:50,433
Anyway, then you just want to let that simmer

658
00:47:50,433 --> 00:47:52,633
for a couple of hours.

659
00:47:53,073 --> 00:47:54,713
Now, there's a few things you can hack with that.

660
00:47:54,793 --> 00:47:56,413
One is you can buy yourself a pressure cooker,

661
00:47:56,413 --> 00:47:59,333
which just essentially cooks under pressure.

662
00:47:59,733 --> 00:48:02,333
So I think it speeds it up by four times.

663
00:48:02,493 --> 00:48:04,353
So what could take five hours,

664
00:48:04,433 --> 00:48:06,353
you can do it in an hour or an hour and a half.

665
00:48:06,553 --> 00:48:09,873
And that kind of slow cooking helps extract all of the flavor,

666
00:48:10,013 --> 00:48:12,033
but particularly that collagen out of the bones.

667
00:48:12,033 --> 00:48:17,653
you can add like a little like a cap full of vinegar or lemon juice and that can help speed

668
00:48:17,653 --> 00:48:21,513
up that process of extracting the collagen out but um but uh but then you won't want to go too

669
00:48:21,513 --> 00:48:25,733
much because you don't want it to taste like vinegar now the other thing is you never you

670
00:48:25,733 --> 00:48:31,113
never season a stock so if you listen to chefs talk they'll always talk about season season season

671
00:48:31,113 --> 00:48:35,693
whereas you never season a stock and that's because if you then reduce it if you've seasoned

672
00:48:35,693 --> 00:48:39,573
it and you've now got a really nice salty water and then you reduce it you're going to get it too

673
00:48:39,573 --> 00:48:44,773
concentrated so so we always leave the salt out and then because you can always adjust that later

674
00:48:44,773 --> 00:48:49,273
now a few hours later you know it's been bubbling away nicely uh you then just want to sieve it

675
00:48:49,273 --> 00:48:54,873
into a container now a roast chicken stock you know i try and make like a liter so like from one

676
00:48:54,873 --> 00:48:59,693
carcass and you know like three four hours of bubbling away you can get a good liter of stock

677
00:48:59,693 --> 00:49:04,413
now because it's had a bit of roasting to it it's going to have like a nice dark brown color to it

678
00:49:04,413 --> 00:49:06,253
Now, once it's cooled, pop that in the fridge.

679
00:49:06,573 --> 00:49:09,153
That will last for probably four days.

680
00:49:09,313 --> 00:49:10,073
It probably lasts longer.

681
00:49:10,353 --> 00:49:12,933
The more gelatin you have in it, the longer it lasts.

682
00:49:13,093 --> 00:49:14,893
So like the gelatin acts as a kind of,

683
00:49:15,573 --> 00:49:19,553
it stops bacteria being able to like travel through the liquid.

684
00:49:19,873 --> 00:49:22,293
But what we would tend to do is Monday,

685
00:49:22,453 --> 00:49:24,253
we might have, I don't know, something else

686
00:49:24,253 --> 00:49:25,473
because Jess doesn't want to eat chicken.

687
00:49:25,673 --> 00:49:26,913
You know, the kids are like, we had that yesterday.

688
00:49:27,233 --> 00:49:28,693
But then kind of Tuesday, Wednesday,

689
00:49:28,913 --> 00:49:31,333
you can use that to make a really great ramen.

690
00:49:31,593 --> 00:49:32,993
Now, it's such an easy dinner

691
00:49:32,993 --> 00:49:35,033
because you literally just, you get your liter of stock,

692
00:49:35,353 --> 00:49:36,273
you pour that into a pan.

693
00:49:37,033 --> 00:49:38,313
Now, if you want to go super fancy,

694
00:49:38,393 --> 00:49:40,913
you can add things like kombu and some katsubushi

695
00:49:40,913 --> 00:49:44,113
and make essentially like a mirin stock.

696
00:49:44,413 --> 00:49:44,993
You don't have to that.

697
00:49:45,053 --> 00:49:46,673
You could just add some soy sauce,

698
00:49:47,293 --> 00:49:49,573
those little dried mushrooms are quite nice,

699
00:49:49,653 --> 00:49:50,953
maybe some ginger, some garlic.

700
00:49:51,613 --> 00:49:52,973
A bit of miso paste is really good,

701
00:49:53,053 --> 00:49:55,113
particularly by the live miso.

702
00:49:55,193 --> 00:49:57,113
It's going to be really good for your gut.

703
00:49:57,493 --> 00:49:59,693
And then you just, essentially, you bring it to the boil,

704
00:49:59,973 --> 00:50:01,133
cook some noodles on the side,

705
00:50:01,273 --> 00:50:02,493
you could boil an egg if you want,

706
00:50:02,493 --> 00:50:05,553
and then just shred in your chicken, any kind of leafy greens.

707
00:50:05,713 --> 00:50:08,413
So you talked about your vitamin K from your kale and stuff.

708
00:50:08,653 --> 00:50:09,233
Chop that in.

709
00:50:09,653 --> 00:50:10,673
Chop up some spring onions.

710
00:50:10,813 --> 00:50:12,413
You can get loads of lovely veggies in

711
00:50:12,413 --> 00:50:14,573
and essentially just taste it, season it,

712
00:50:14,633 --> 00:50:17,613
and you've got yourself a really delicious bone broth, essentially,

713
00:50:18,033 --> 00:50:20,653
that's going to be full of flavor.

714
00:50:21,053 --> 00:50:24,113
And also it's coming from a meal that you've already paid for.

715
00:50:24,233 --> 00:50:25,513
So you've already paid for your chicken.

716
00:50:25,913 --> 00:50:28,173
Now, okay, yes, you've got a little bit of extra veg,

717
00:50:28,593 --> 00:50:30,873
but really, you know, it's pennies.

718
00:50:30,873 --> 00:50:32,913
and actually you're going to have yourself a really delicious meal.

719
00:50:33,253 --> 00:50:34,973
And my kids absolutely love it.

720
00:50:35,173 --> 00:50:37,313
So it's, and what we quite like doing is,

721
00:50:37,393 --> 00:50:39,253
because, you know, I like mine with a bit of spice in it,

722
00:50:39,273 --> 00:50:41,793
or I might want to put some kimchi in and they're not so into that.

723
00:50:42,393 --> 00:50:44,333
So you can almost do it as like you just give them the broth

724
00:50:44,333 --> 00:50:47,833
and then you just have like your chopped up bits on the outside.

725
00:50:47,913 --> 00:50:49,733
Then you just kind of add what you want, you know.

726
00:50:49,733 --> 00:50:53,613
So Jess would probably absolutely load hers up with, you know, kale

727
00:50:53,613 --> 00:50:56,293
or, you know, any kind of leafy green because she loves that.

728
00:50:56,513 --> 00:50:58,893
I'd probably have more chicken because I quite like that.

729
00:50:58,893 --> 00:51:04,953
And, you know, you just, you know, a sprinkle of some toasted sesame seeds and a bit of sesame oil on top.

730
00:51:05,393 --> 00:51:09,353
And, you know, you'll have something that will, you know, be far nicer than what you'd get at Wagamama.

731
00:51:09,813 --> 00:51:10,973
I don't know if it's wrong with Wagamama, of course.

732
00:51:10,973 --> 00:51:11,653
Yeah, that sounds great.

733
00:51:12,993 --> 00:51:15,973
And it just, you know, it's using up all of your leftover bits.

734
00:51:16,353 --> 00:51:17,413
And, yeah, totally delicious.

735
00:51:17,693 --> 00:51:23,133
Or you could just use it, you know, as the base for, you know, if you're going to make a chicken pie, for example.

736
00:51:23,133 --> 00:51:24,613
Say you've got loads of shredded chicken left.

737
00:51:24,873 --> 00:51:28,313
You could then use that to thicken your gravy or your sauce.

738
00:51:28,313 --> 00:51:29,873
and it's just going to have so much more flavor

739
00:51:29,873 --> 00:51:32,633
and it's going to be the nicest pie that you've ever made.

740
00:51:32,773 --> 00:51:34,353
I guess you could, could you also use,

741
00:51:34,873 --> 00:51:36,653
I remember like when I make risottos,

742
00:51:36,733 --> 00:51:37,993
I normally use a stock.

743
00:51:38,093 --> 00:51:41,473
So you could just use that into the risotto rice

744
00:51:41,473 --> 00:51:42,673
when you're cooking it off with onions.

745
00:51:42,853 --> 00:51:43,593
Would that work the same

746
00:51:43,593 --> 00:51:44,953
or would you have to try and convert that?

747
00:51:44,953 --> 00:51:45,173
Absolutely.

748
00:51:45,653 --> 00:51:46,713
No, no, absolutely.

749
00:51:46,973 --> 00:51:48,893
So like a risotto made without stock

750
00:51:48,893 --> 00:51:51,153
is just kind of boiled rice.

751
00:51:51,473 --> 00:51:53,873
So like, it's not like, yes, you can put loads of cheese.

752
00:51:53,933 --> 00:51:55,353
There's only so much parmesan and butter

753
00:51:55,353 --> 00:51:58,153
that you can add to a risotto without the stock

754
00:51:58,153 --> 00:52:02,233
the stock is like i was thinking of it like a like an orchestra there's different you know when

755
00:52:02,233 --> 00:52:06,333
you hear it all together it sounds wonderful but like if you hear the individual instruments they

756
00:52:06,333 --> 00:52:12,073
can sound a bit like like so what like a tuba is is probably fairly no one wants to listen to the

757
00:52:12,073 --> 00:52:16,553
tuba all day long without some other instruments to accompany it and and a stock kind of really

758
00:52:16,553 --> 00:52:19,553
kind of like brings everything together and you know you might have that little bit of acidity

759
00:52:19,553 --> 00:52:23,113
and that's like you know the oboe it's like i don't even know what an oboe sounds like but if

760
00:52:23,113 --> 00:52:26,633
you took it out you would miss it it'd be that little high note that kind of that goes like oh

761
00:52:26,633 --> 00:52:28,653
oh yeah, that just makes it sore or something.

762
00:52:28,893 --> 00:52:30,613
And I actually know nothing about music.

763
00:52:30,853 --> 00:52:32,493
But that's how I can imagine it.

764
00:52:32,573 --> 00:52:34,473
It's a collection of things coming together

765
00:52:34,473 --> 00:52:36,733
and a stock can just elevate

766
00:52:36,733 --> 00:52:38,353
particularly that kind of depth of flavor.

767
00:52:38,613 --> 00:52:39,993
But also if you've got a stock

768
00:52:39,993 --> 00:52:41,193
that's got lots of collagen in it,

769
00:52:41,433 --> 00:52:42,933
it's also elevating it

770
00:52:42,933 --> 00:52:44,053
because when you're eating it,

771
00:52:44,353 --> 00:52:46,453
that gelatin's coating your tongue and your mouth

772
00:52:46,453 --> 00:52:48,773
and it's giving you a kind of a richer,

773
00:52:49,233 --> 00:52:50,193
more intense flavor

774
00:52:50,193 --> 00:52:52,413
because all those other flavors that you've added

775
00:52:52,413 --> 00:52:53,513
aren't just being washed down.

776
00:52:53,633 --> 00:52:55,293
Actually, they're kind of lingering in your mouth more,

777
00:52:55,293 --> 00:52:56,913
which makes it taste nicer.

778
00:52:57,393 --> 00:52:58,813
And now this is, so for me,

779
00:52:59,073 --> 00:53:02,113
like I get excited by bones because of gelatin

780
00:53:02,113 --> 00:53:03,993
and then lo and behold,

781
00:53:04,273 --> 00:53:06,273
turns out it's really good for you.

782
00:53:06,493 --> 00:53:08,973
And so it's kind of like,

783
00:53:09,193 --> 00:53:10,153
so I'm like, it's a win-win.

784
00:53:10,353 --> 00:53:11,013
I'm like, it's great.

785
00:53:11,113 --> 00:53:14,373
Like I love, I love gelatin, you know,

786
00:53:14,413 --> 00:53:15,613
it's a great thing in cooking.

787
00:53:16,073 --> 00:53:16,633
And actually-

788
00:53:16,633 --> 00:53:17,913
And so your hair and nails as well.

789
00:53:18,173 --> 00:53:20,013
It's so good for your hair and nails

790
00:53:20,013 --> 00:53:21,673
or the gelatin and the collagen.

791
00:53:21,673 --> 00:53:27,233
so how would you um quickly turn it into a tasty gravy and i assume you could do that around

792
00:53:27,233 --> 00:53:31,153
christmas time as well just keeping it in the fridge for a few days it would it would last you

793
00:53:31,153 --> 00:53:36,513
could do like a get ahead gravy couldn't you yeah i do okay so if i do if i do christmas dinner i do

794
00:53:36,513 --> 00:53:40,773
christmas dinner every bloody year i hope so there's no getting away from it so so you you buy

795
00:53:40,773 --> 00:53:45,893
yourself the best turkey you can afford i would then chop off the wings um because generally

796
00:53:45,893 --> 00:53:49,793
speaking the wings you know people don't tend to eat them they look quite nice but just just chop

797
00:53:49,793 --> 00:53:53,393
them off now you can there's a tutorial on youtube you can you can read how to do that sharp knife

798
00:53:53,393 --> 00:53:57,833
don't chop your fingers i'd also then chop off the parsons nose which is that kind of bit at the

799
00:53:57,833 --> 00:54:01,293
front because again there's not a huge amount of meat on there but there is loads of collagen in

800
00:54:01,293 --> 00:54:05,293
it so i would take them off the day before i would then roast them up with some onions

801
00:54:05,293 --> 00:54:11,673
carrots some celery and then into a pan or a pot and then boil it up with some aromats some herb

802
00:54:11,673 --> 00:54:16,893
spices etc and make yourself a really kind of dark turkey style then christmas day you roast your

803
00:54:16,893 --> 00:54:22,593
turkey and um it's now roasted to perfection you then take it out the tray and you've got your um

804
00:54:22,593 --> 00:54:26,673
you know the bottom of the tray you've had some onions and some garlic and some um carrots and

805
00:54:26,673 --> 00:54:30,273
stuff and they've all kind of caramelized down and there's all the kind of juices that have come

806
00:54:30,273 --> 00:54:34,913
out of the turkey that have now started to kind of like they look a little bit like kind of like

807
00:54:34,913 --> 00:54:39,733
a bother all kind of marmitey thing so you then you put that tray onto your your stove you start

808
00:54:39,733 --> 00:54:42,993
to heat it up and you might want to loosen it with a bit of you could add a bit of water just

809
00:54:42,993 --> 00:54:46,193
to kind of like loosen it off or you know a splash of wine would be really good you know

810
00:54:46,193 --> 00:54:51,573
whatever you've got like a nice um a glass of white wine or so and boil that off that gives a

811
00:54:51,573 --> 00:54:55,473
bit of acidity to again it's like that kind of oboe now depending on how you like your stock so

812
00:54:55,473 --> 00:55:00,653
some people like their gravy just like flavorsome and thin some people like it thicker so my my

813
00:55:00,653 --> 00:55:05,193
father-in-law likes his to be thick enough that the spoon will stand up in it i've kind of weaned

814
00:55:05,193 --> 00:55:08,753
him off that but i but i know that if i give him a very thin gravy he's not gonna be too pleased

815
00:55:08,753 --> 00:55:12,953
he likes something with a bit of thickness so i would then just add some flour um into the pan

816
00:55:12,953 --> 00:55:18,333
again cook it stir it around with all the kind of bits and veggies in and stuff and um and allow

817
00:55:18,333 --> 00:55:22,253
the kind of flour to cook out and start to thicken then you add in your stocks that you've made the

818
00:55:22,253 --> 00:55:27,173
day before or a few days before and uh and then you just want to like simmer it and reduce it in

819
00:55:27,173 --> 00:55:32,533
the pan and then um after kind of like 10-50 minutes or so you can then just sit that into a

820
00:55:32,533 --> 00:55:38,513
into a smaller pan any kind of fat will then rise to the top and you can just um lift that off it's

821
00:55:38,513 --> 00:55:42,293
good to leave like a little bit of fat but you don't want like a kind of an inch of particularly

822
00:55:42,293 --> 00:55:45,233
if it's a free range bird it might have quite a lot of fat come off it because it's just going to

823
00:55:45,233 --> 00:55:49,913
be kind of greasy on your plate um and um yeah so then just stick that out and you can save that for

824
00:55:49,913 --> 00:55:54,213
you know something else uh putting over your wrist potato so to speak and um and then you just want

825
00:55:54,213 --> 00:55:58,673
to taste it so obviously seasoning is super important um and then checking for acidity again

826
00:55:58,673 --> 00:56:03,733
so whether like a little splash of um something like a sherry vinegar would be nice at christmas

827
00:56:03,733 --> 00:56:07,833
you know like a little softer than a kind of um white worm vinegar something that's just going to

828
00:56:07,833 --> 00:56:12,153
add a little bit of acidity but not too much harshness and then because it's christmas we're

829
00:56:12,153 --> 00:56:17,393
then going to do something called Mont-Tuber, which is essentially, it's French for mounted

830
00:56:17,393 --> 00:56:21,593
butter, which sounds kind of weird. Essentially, you get cold butter and we're just going to

831
00:56:21,593 --> 00:56:27,533
whisk that into the pan. And what that does is it kind of emulsifies the butter into the

832
00:56:27,533 --> 00:56:31,993
pan, into the gravy, sorry. It gives it a slight thickness, but it gives it a real richness

833
00:56:31,993 --> 00:56:36,173
and a super shine. So when you go to a fancy restaurant and you've got like this beautiful

834
00:56:36,173 --> 00:56:40,773
gravy and it's like shiny and glossy and you eat it and you're like, what is in that?

835
00:56:40,773 --> 00:56:43,793
Well, it's probably about four days of effort to get to that point.

836
00:56:44,273 --> 00:56:47,933
And they started off with, I don't know, 20 litres and now they've got a litre left.

837
00:56:48,813 --> 00:56:53,473
But that little bit of whisking and butter in just kind of, yeah, it makes it sing.

838
00:56:53,653 --> 00:56:57,633
And now I'm not saying you need to do this for every gravy, but it's Christmas, hey, so you might as well.

839
00:56:57,733 --> 00:56:58,273
Yeah, exactly.

840
00:56:58,553 --> 00:56:58,853
Absolutely.

841
00:56:59,013 --> 00:57:00,953
And can you use any flour, like corn flour?

842
00:57:01,133 --> 00:57:03,373
Can you just use whatever you've got, like plain flour?

843
00:57:03,893 --> 00:57:04,953
Does it have to be a particular one?

844
00:57:05,213 --> 00:57:05,793
No, anything.

845
00:57:05,933 --> 00:57:10,593
I mean, I'd go, obviously, I tend to go plain flour just because I think there's actually a nice bit of flavour to it.

846
00:57:10,773 --> 00:57:16,573
A cornflour works really well, particularly if it's a bit thin and you want to then add it later on, so you can make a little slurry.

847
00:57:17,013 --> 00:57:21,413
And essentially, like Bisto is just cornflour with some beefy elements added to it.

848
00:57:21,813 --> 00:57:24,033
And that's why you can add it at the end of a gravy.

849
00:57:24,353 --> 00:57:30,913
Whereas if you add flour into the gravy at the end, you can end up with just lumpy bits of flour floating around.

850
00:57:31,053 --> 00:57:32,593
So cornflour works as like the end one.

851
00:57:32,853 --> 00:57:39,113
It kind of, like cornflour can give it a kind of like shininess and a kind of slightly cheaper taste.

852
00:57:39,113 --> 00:57:45,513
I don't know. I don't love corn flour. It's not my favorite. It's a backup one, whereas I think

853
00:57:45,513 --> 00:57:49,793
flour, you get a slightly nicer texture. But that's just my preference. But then actually,

854
00:57:51,073 --> 00:57:55,853
if I was making it not for my father-in-law, I probably wouldn't put any flour in it because

855
00:57:55,853 --> 00:58:01,693
I'd rather work on a kind of reduction. So actually reducing the stock down because it's

856
00:58:01,693 --> 00:58:06,313
just going to intensify those flavors. But then you end up with a lot less gravies. If you're

857
00:58:06,313 --> 00:58:11,533
feeding 20 people or 10 people and you know that your uncle is going to smash through half a liter

858
00:58:11,533 --> 00:58:15,413
of gravy then using flour is a great way to bulk it out a little bit and there's nothing wrong with

859
00:58:15,413 --> 00:58:21,853
that but probably if you're sitting in a a fine dining restaurant um and they they probably haven't

860
00:58:21,853 --> 00:58:26,973
thickened it with flour because it's kind of it's it's it's giving it more body rather than kind of

861
00:58:26,973 --> 00:58:31,293
the production side we're actually getting more of that collagen and gelatin which gives just gives

862
00:58:31,293 --> 00:58:37,053
you more flavor in your mouth and a better feel. Another thing you can do, and if you really get

863
00:58:37,053 --> 00:58:42,053
into making stock and you really want this collagen, is that you can make yourself a big

864
00:58:42,053 --> 00:58:46,573
pot of gelatinous stock and then you can reduce it right now. And then what you can do is you can

865
00:58:46,573 --> 00:58:53,133
pour it into an ice cube tray. Now you'd want this to go from like two liters down to kind of

866
00:58:53,133 --> 00:58:57,933
250 mils to like really hard anything. And it'll feel kind of thick and shiny on the spoon. You

867
00:58:57,933 --> 00:59:02,733
pour that in pop that in the freezer and then pop them out and then if ever you've got like a sauce

868
00:59:02,733 --> 00:59:06,433
or a gravy that's feeling a bit lacking because you haven't made the gravy you can just chuck one

869
00:59:06,433 --> 00:59:12,053
of those in and it's almost like um adding like a bistro cube but it's kind of it's not going to be

870
00:59:12,053 --> 00:59:17,473
full of you know it's you've made it yourself it's and it's full gelatin and um and it'll it'll just

871
00:59:17,473 --> 00:59:22,933
lift everything and make it delicious i love that that's a great little fact so that's if you like

872
00:59:22,933 --> 00:59:27,633
prepping that's something you can do yeah love a bit preparation yeah that sounds fantastic

873
00:59:27,633 --> 00:59:29,893
So you've made me really hungry now, Henry.

874
00:59:30,793 --> 00:59:34,333
And I think we've given everyone quite a lot to digest there,

875
00:59:34,393 --> 00:59:37,113
literally, haven't we, with how they can eat after their bone health.

876
00:59:37,273 --> 00:59:38,653
So that's fantastic.

877
00:59:39,433 --> 00:59:41,353
Well, thanks so much for those top tips, Henry.

878
00:59:41,413 --> 00:59:42,113
That's really useful.

879
00:59:42,193 --> 00:59:44,573
I'm going to try that for my gravies.

880
00:59:44,573 --> 00:59:47,133
And it's really great to know I don't have to bother with cornflour

881
00:59:47,133 --> 00:59:50,193
because it's often something I'll find and then I'll leave it in the cupboard

882
00:59:50,193 --> 00:59:52,393
and then I'll be like, oh, it's kind of gone off, I think.

883
00:59:52,793 --> 00:59:55,213
So it's good that you can use any.

884
00:59:55,833 --> 00:59:56,573
Yeah, thank you.

885
00:59:56,633 --> 00:59:56,913
And great.

886
00:59:56,913 --> 00:59:57,833
I love all those tips.

887
00:59:57,913 --> 01:00:01,633
I'm going to definitely be getting out of my chair without using my hands.

888
01:00:01,973 --> 01:00:03,193
I think that's a good little test.

889
01:00:03,553 --> 01:00:07,033
And also just that kind of, yeah, thinking about your future health

890
01:00:07,033 --> 01:00:09,673
and, you know, being a bit more conscious about it.

891
01:00:09,833 --> 01:00:14,473
I'm definitely going to have a chat with the wife and kind of, I don't know,

892
01:00:14,593 --> 01:00:16,873
even if we don't make a plan, just actually like, you know,

893
01:00:16,873 --> 01:00:19,213
just kind of being aware that there's things that we can do now

894
01:00:19,213 --> 01:00:21,873
that could really be beneficial later on in life.

895
01:00:22,053 --> 01:00:22,373
Exactly.

896
01:00:22,693 --> 01:00:23,433
Yeah, exactly.

897
01:00:23,913 --> 01:00:24,153
Brilliant.

898
01:00:24,153 --> 01:00:25,513
Well, thanks very much, Henry.

899
01:00:25,513 --> 01:00:26,673
until next time

900
01:00:26,673 --> 01:00:27,673
we'll see you soon

901
01:00:27,673 --> 01:00:28,313
cheers Hayley

902
01:00:28,313 --> 01:00:28,973
cheers Henry