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hello henry hey hayley how you doing yes good thank you i am very excited to talk about this

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topic i think it's going to be really interesting and one to really get the dads out there listening

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i think men's health is something that is really important to talk about and i know this topic was

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kind of suggested to me in terms of what to cover it on our podcast and I don't know if you've ever

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thought very much about your dad bod Henry I'm sure you've never had to be too concerned about

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that eating healthily as a chef it's a work a constant work in progress but I thought it might

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be nice to kind of share with you and the listeners just things that I hear about in clinic

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the questions I get asked and just to kind of go through some of the myths and also the facts about

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what is actually important for men to concentrate on so you avoid the kind of pitfalls and you can

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get the best out of your body um not just how it looks but the physical the mental the mental health

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side of things as well um we'll dive straight in so and then um on that kind of theme of men's

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strength and abs of steel we can talk about um some of the sort of best cut like kind of um

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cooking utensils and also pots pans that sort of thing in the kitchen uh because you mentioned that

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on a previous podcast and I really wanted to explore that further.

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Yeah, great. We can talk all about all you want.

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So starting off, something that I often hear in clinic is that people come in with an injury

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and it might be commonly around the neck, around the knee, around the lower back

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and sometimes into the tendon areas.

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So things like the Achilles tendon.

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And this is something really commonly seen in men

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because the effects of declining testosterone.

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So we talk about estrogen in females, that declining,

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but we also see that happening in men.

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And your kind of testosterone levels start to decline at the age of 30

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and it becomes more and more pronounced sort of by the age of 40

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and then further into your 50s as well.

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And it's something like 1% to 2% decline from the age of 40 onwards.

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so with that in mind your testosterone is there as a sort of protective function in terms of it's

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quite sort of anti-inflammatory it has lots of different roles in terms of how it can impact on

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your muscle strength so it's there to try and keep you as strong as possible like keep that

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kind of man physique for reproduction and that's the kind of whole reason why you have testosterone

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but so it helps to maintain your muscle strength so as we as we decline in testosterone your muscles

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get a lot weaker and it can also impact on your bone density as well because your bone density

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starts to change as you get through the sort of later years. It's a little bit slower than

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what we've talked about in the female body. So roughly from the age of about 50 in men,

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you will start to see a decline in bone density. But we need to be considerate about our bone

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density in men, especially if, you know, in your younger years or if younger men have sort of been

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using sort of steroid-based medications or you know using them at the gym that sort of thing like

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the oral and polycerone or any other kind of steroid-based medications and then it does impact

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on your bone density and you might suffer with that later on in life so they don't always think

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about that though when they're kind of pumping the steroid and trying your muscles as big as possible

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and you know I'm sure people won't be thinking about the impact on their bone density they'll

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I think, oh, I'll just deal with that when I'm older.

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But it's really important that you do.

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And you might start to find that you become a little bit more tired.

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That can be a kind of sign of lower testosterone.

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And you will also see a kind of stiffening through the collagen and the tendons,

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which then leaves you a little bit more prone to injury risk.

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So this is another reason why it can impact on your recovery after exercise and the importance of what type of exercise you might want to do.

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And, you know, I can sometimes nine times out of 10, we'll have somebody who's trying to do some exercise and they might have had, you know, a few days before that having some alcohol, gone out for a night out.

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They'll have a drink and alcohol plays havoc on your tendons and also on your muscle.

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so that's what we commonly see so we want to try and avoid these pitfalls or guys will cram in

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sometimes exercise in a short space of time and you know as we do get older with the declining

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testosterone we need to kind of monitor how are you allowing adequate kind of recovery periods

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because otherwise there are different phases within our tendons and in our muscles and they

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they go through a bit of a reactive phase if we overload them too fast and that's not nice because

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that's an acute response that our body does to overload. And then if we keep doing that to the

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body, you end up causing quite an inflammatory tendon and it becomes quite a grumbly tendon.

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So the body tries to repair itself by laying down larger protein molecules and you'll have

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something called neovascularization. So the tendon swells, you get blood supply growing into the

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tendons and it becomes like just a bit of a disorganized, not very good quality tendon.

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And then that way you just sort of think, well, okay, you can't load it as well. It'll be more

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painful and it won't be as strong. So then you leave yourself at risk of, you know, rupturing

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a tendon potentially and having a chronic issue through the tendon and it becomes more degenerative

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with time. So we want to make sure we're kind of really respecting the body and what we're doing,

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but we do need to subject our body to loading, but in the right way. And what areas are we

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focusing on? Okay. So coming back to you, Henry, would you say you have any of those experiences

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yourself or if you don't mind sharing or should I talk more about what I said?

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No, I mean, I guess I'm a dad and I have a body and whether it's an official dad bod,

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I don't quite know.

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I guess probably with me and my health, I probably think about my kids' health and my wife's

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health and I probably don't think about mine so much or I don't worry about it, so to speak.

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But I guess as I have had a family and getting a little bit older, they're still not too old,

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I definitely feel, you know, whether it's like the weight is harder to shift or I feel

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a bit tighter, you know, if I do exercise and push a bit hard, you know, that kind of

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recovery time can feel, you know, you leave me feeling a bit sore.

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And then I'm probably, you know, like my job is quite sedentary.

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So I sit at an office, I drive to work, you know, I sleep in a bed.

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So I'm probably, you know, hunched up and, you know, not moving as much as I would like.

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And then, I don't know, probably a combination of probably drink a little bit too much alcohol.

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I do try and not drink every day, but I do quite like beer.

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I'm not going to lie.

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But then, you know, there's probably been times where I've, you know, overindulged on the weekend, say.

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And then, yeah, that kind of, that recovery period can be quite tricky.

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But I'm actually slightly suffering from a sore neck.

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I had a bit of a heavy weekend, two weekends ago.

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and I did some press ups and sit ups straight out of bed and probably, I don't know, maybe I was a bit dehydrated

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and something went and it's been quite painful.

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So I've had to, I've been to the chiropractor a couple of times.

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I'm very fortunate my brother's a chiropractor so he's quite a handy person having a family.

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But then I also had a sports massage and that sounds really nice.

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I hadn't had like a proper massage for like outside of like a hotel where they just kind of, I don't know,

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stroke you for a bit but i'm not really a big fan of those but this was like proper painful kind of

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like hot stones i think she did some dry cupping anyway all sorts of stuff but it definitely

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loosened me up and i feel better but it's still yeah um i guess it's that reality for me of like

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i'm not as young as i used to be and maybe you have to think about things a bit differently but

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i mean are they are they kind of like normal you know as you know as you enter into your

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forties you're kind of these all things to expect as a dad well um well the the things that we can

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see but not something that you should have to put up with so so sometimes we we look deeper into some

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of the risk factors so you took the example of um you woke up and it was suddenly there with your

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neck pain and um this is really common but what we have to do is look um before the time of injury

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so basically what happens or builds up the weeks or months leading up to the injury is it that you

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You're doing the same repetitive exercise without stretching sufficiently.

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Talking about the declining testosterone, I know you're so young and healthy, Henry,

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but as the testosterone declines, it would cause more of this issue with the muscles

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and the stiffening and weakening to the tendons.

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And that's because testosterone has impacts on tendons because it supports collagen synthesis

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and that's why it works.

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So obviously as it declines, it's going to become a stiffer area in the muscles and tendons.

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So if you are kind of not stretching adequately or you're doing the same exercise and your body's kind of used to you doing the same thing, but you're not progressively incrementing your strength to match, you know, to match what's happening in the physiology of your body.

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Or, you know, it could even be things like, I know obviously you're a chef, everyone listening knows you're a chef.

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So it could be that your working postures are contributing to it.

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It could be mattresses. We often talk about in clinic, you know, how good is your bed?

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And the amount of people who will sometimes say, I've got the same mattress and I've had it for 20 years,

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but I don't really want to, I can't afford to buy a new one.

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Which I understand, mattresses are expensive.

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However, our back, and if you think of how long you're in the bed for, you know, eight hours a night at least,

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you want to make sure your joints and your muscles and everything are fully supported.

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And then on top of that, your pillow position.

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Are you sleeping with too many pillows?

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Are you sleeping with too...

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I often...

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It's the opposite to women because men will often say,

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well, I sleep on one really thin pillow because my wife has them all.

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So I always hear.

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That's so true.

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I got the two crap ones.

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Yeah, my wife's got the premium ones and then she sleeps on one

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and the other one is kind of nearby and I've got the dregs.

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Yeah, actually I've got a really...

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Our mattress is, we replaced it a couple of years ago and it's actually really comfy.

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But I found out that the mattress room before that was my mother-in-law's,

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one that she discarded after sleeping on it for like 10 years.

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I was just like, obviously when we got married, we didn't have any money.

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And I still didn't have any money, but even less then.

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And anyway, so we do have a new mattress and that has made sleeping so much nicer,

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but I probably haven't.

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I need to invest in a better pillow, I think.

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Yeah, yeah.

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And what you should look at, if I had a pound every time someone says to me, what's the best pillow?

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And I wish I could make them because that would be ideal.

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But basically, you need to consider...

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Sounds like a business opportunity, Hayley.

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No, I think so.

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So what you're really looking for is the kind of distance from the outside edge of your shoulder to your kind of ear position.

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If you're quite broad and everyone's different sizes, obviously, if you're quite broad, you might need, you know, maybe one bigger pillow or two pillows to kind of fill the gap so that you can try and keep your spine in alignment.

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And then it depends on what you put that pillow on.

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You know, if you're going to put it on a softer mattress, then you might not need so much of a pillow elevation because you're going to be slightly more curved.

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Sunking.

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Yeah, more sunking.

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whereas if you've got really good stability through the hip and pelvic area and the knees

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and ankles then you want to kind of offload the neck with the right level so everything's in a

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nice line so it's not it's not something that's so straightforward but it's something to consider

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and then on top of that you know how how not just looking at the neck but looking at if we if we have

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an injury we often in physio talk about joints above and below and that can be two joints above

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below the injured area so what's going on around the shoulders and what's going on the elbows and

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the hands and you know are people having symptoms you know related to that pins and needles numbness

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any kind of muscle loss of strength any altered sensation in the hands or in the legs if it's a

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lower limb injury and so that's what you're kind of considering you know have you had it before

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is it something that you're kind of masking it gets better after a couple of weeks but then

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four months later it comes back i've had a i've had like a i think i've mentioned before like my

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my lower back is i've had problems with it and i've done quite a lot of pilates and stuff so i'm

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quite conscious of you know when i'm doing exercise or things or or you know whether it's

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some digging in the garden to kind of like make sure i'm bending the knees because i know that

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that can flare up but my yeah i've never really had neck pain and um but uh when i had the massage

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she would she pinpointed the my shoulder blade a big old knot and and she was like you know she

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found it fairly quickly and then started you know working at it and um which obviously was quite

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painful but you know i was there to you know have it have it sorted out and um and uh um and then

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she was then talking through like oh why this might have happened and she said you know she

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mentioned things like probably you know being dehydrated and like that build up over months and

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then sometimes it just takes an event like you know you've you've you've possibly not been drinking

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much water and maybe a bit too much alcohol and i was like oh yeah this is exactly what happened i

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had a boozy weekend didn't drink much water jumped out of bed right that's it you know i'm gonna you

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know get monday going did a little press-ups and then um yeah wallop it punished me so um yeah

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Yeah

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And we see it a lot

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Because you know

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People will go for

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You know

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Beer or two

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And then they try and run Like a 10k race Or a half marathon Yeah you said before Yeah I should have listened but you leave yourself if you do dehydrate yourselves and you and you got you know

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the this kind of declining um testosterone but you've also got the the issue of having had alcohol

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we know the direct impact on um causing sort of micro tears and sort of you're more at risk of a

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tear as well in the muscles yeah yeah and so yeah you don't really want to be going down that route

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and at least keeping hydrated in the round look definitely as well yeah so the rotator cuff

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injuries so that shoulder injuries um is quite common in men um especially around the ages of

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sort of 30 to 45 50 so this is not just guys will often do bicep curls they'll do triceps

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they'll go well i do all this stuff in the gym and then i show them an exercise that requires

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There's maybe some external, I can't do it here in my picture, but external rotation of the shoulder, doing resisted exercises into different positions of the shoulder.

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That's not your classic up and down with your elbows.

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And all of a sudden they're shaking or doing press ups.

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As physios, we would suggest that you do a lot of upper back strengthening.

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That might include some of the postural muscles that you've mentioned.

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you probably had a knot in your rhomboid muscles which are the muscles between the shoulder blades

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and then yeah and then you want to work the muscles sort of underneath the scapula and which

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is your shoulder blade and above and then all the stability around the shoulder now you'll probably

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be working quite a lot of your global muscles anyway in in your job so if a man is quite mobile

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and active you've got a physical job you might be engaging more of the global muscles and not so

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much the stability postural muscles you might let your posture slip a little bit so your larger

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global muscles try to kick in to compensate and that's why it's a really good idea for guys to do

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more stability proprioceptive exercise um not only plyometric exercise but doing things that are not

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just your traditional resistant exercise you need to do a whole recipe or a whole kind of

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combination so you get variety and that way you can help to prevent problems so what kind of exercises

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what kind of exercises could that be yeah so yeah so we we always want to make sure we get things

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from different categories so aerobic exercise so that might be that you like your running cycling

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swimming okay yeah fast walking you know one or more of those making sure you get your um 150

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minutes a week of aerobic exercise then two to three sessions a week should be resistive exercise

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so that might be you know some of your like most people say it's an arms day a legs day an abs day

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whatever you can you can continue with those you should then be looking at really good core

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stability and so that might be like your pilates based program um and in physio we get more we go

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deeper than that we go deeper than just what we would say core stability we look at neck strength

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So if you're a runner or, you know, with your job, Henry, you might find that you get very dominant through the back of your neck because you're kind of your head's down if you're working and those muscles get tight.

213
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Your neck extensors get tight, but it can make your neck flexors a little bit weaker.

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And so we need to strengthen up the neck flexors through the front here so that you get a good manly neck, you know, a nice strong neck.

215
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But you can see that, you know, if you overload the upper body and you don't have good lower limb strength, like there's good research to show that if you improve your leg strength, it can increase your power output in your upper limbs by 22%.

216
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There's like really good statistics about these kind of things.

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And that's why if you're working with tennis players, you know, you don't just work on shoulder stability.

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You're looking at power through the legs and vice versa because the two work together.

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so you're always looking at combining exercises together so trying to maybe do an exercise

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maybe standing on one leg and you're doing some resisted weight work with either therabands or

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pulley machines or cable machines um to challenge your body beyond just standing with your feet

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planted and trying to you know moving around often you'll see men kind of in the gym wavering around

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doing their exercises and if you could just stabilize them and say right now lift that weight

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you would find a lot of them would struggle because they're compensating in their spine or

225
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compensating in the joints and the loads not being channeled to the muscles correctly so posture

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technique um and variety so balance guys make out the strength like the stretching sometimes and i

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don't want to be too generic in saying that because i have some men in the clinic who come in and

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they're brilliant at doing a stretch program but they might miss something else out so we're always

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looking at this complete you know circle of exercise and that's the bit i probably i definitely

230
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am a bit lex on the stretching i will admit that i think um yeah and then obviously you know if you

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do something too fast and then and now obviously i'm you know suffering for it um so it's kind of

232
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it's almost like a uh you know i've had a whack on the back of the neck but also that kind of

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metaphorical one of them, actually, I know I should be stretching before doing exercise.

234
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And then you're like, oh, it's fine.

235
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I'll just, you know, just crack on.

236
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It'll be okay.

237
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I got away with it last time.

238
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And then obviously now I didn't.

239
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So hopefully, hopefully I can learn my lesson too.

240
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You can learn your lesson.

241
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Is there a reason why you miss the stretching out?

242
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Is there, cause a lot of guys might sometimes say, well, they just didn't quite

243
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understand the importance of why stretching is so important because your muscles.

244
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Yeah.

245
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When I go to my exercise class, obviously there's a teacher there who, you know, knows

246
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his stuff.

247
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And so we always stretch at the beginning and we'll like, you know, kind of slowly warm

248
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up and some stretches and stuff.

249
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And then, you know, you don't hit into the hard stuff until probably 15, 20 minutes of

250
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kind of, so you are fully warmed up.

251
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And then obviously stretching at the end.

252
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And because there's someone telling me to do it, it's fine.

253
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Like you just do it because you're, you know, you're paying to be there.

254
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But then when I'm on my own, there's that bit of like, oh, I can't bother.

255
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I just I just skip that bit because you know I just you know I've only got five minutes I just

256
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I'll get into it quick because you know I've got to be somewhere else and uh and but you kind of

257
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know I know deep down that that's not you know it's probably the equivalent for me of like you

258
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know I would always cook an onion properly but then it's a bit like oh I can't bother today I'll

259
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just do it quickly and then and then you meet me like oh they're a bit disappointing so like I I do

260
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know that and now but I've I guess I've been able to get away with it but obviously this week didn't

261
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get away with it and it's been um you know a constant pain in the neck reminder that uh that

262
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actually i need to you know i need to be a bit more conscious that maybe i'm not quite as young

263
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as uh you know um oh i don't know like i have to be a bit more concerned about stuff but um

264
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but then lives are left it's all learning isn't it you know it is and i think if you can try and

265
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find maybe just two or three stretch sessions a week maybe because when you've had an injury

266
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um what you need to do is really try and get on top of that um and if we talk about so there's some

267
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really lovely research that i remember covering um in my master's degree as a physio about um

268
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cook and purdom's theory on tendons and their recovery and how and how it's impacted and all

269
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the factors that influence it um and you know really stretching is is really essential because

270
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if you if you stretch a muscle you're going to realign all those muscle fibers make them all

271
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nice and neat i sort of imagine spaghetti if you line line up all the dry spaghetti and it's lovely

272
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and straight then if it's in a lovely uniform pattern you're going to be able to load that

273
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with much more tensile strength um whereas if it's kind of all jambled around you know imagine

274
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like now cooked spaghetti and it's all kind of jumbled up on your plate that's not going to be

275
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such good quality and you're not going to be able to load that as well um and come comes with that

276
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like the swelling if you know if you're not if you're not taking the time to stretch in between

277
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sessions or if you're if you're loading yourself time and time again they say if you're training

278
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for something and you often see men go right i'm going to go run every single day and at certain

279
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ages and or if you've got a tendon problem or a muscle problem it's not going to do you any favors

280
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to just keep going back to back you need to allow time for recovery because we know from physiological

281
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research that you need time for your tendons to actually lay down new protein and just repair

282
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themselves really nicely rather than rush the process otherwise the body goes you're going to

283
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make me run again and actually I'm going to just fastly put down all these proteins are not going

284
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to be really well done the matrix might not be so good and then this is when you have a problem so

285
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it's trying to spread out exercise doing variety so that you kind of get that really nice combination

286
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and that you're not doing the same thing every single day or just one type of exercise back to

287
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back for your whole life like considering your bone density because you know if guys are in the

288
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gym and they have had a history of you know doing whatever to try and build their muscles up in the

289
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in their youth um and i have had patients who you know they are now osteopenic um because they have

290
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used steroids in the past or of course other health issues as a result of it so that's not

291
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the only way to try and build muscle um is that still like a big like steroids is that still i

292
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mean i kind of you know obviously i think about you know kind of your bodybuilders and

293
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arnold schwarzenegger and those kind of things but like is it is it still like really prevalent

294
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steroids and stuff is that kind of do you see or is it kind of like something of a bygone era i

295
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don't know i don't i don't i don't go to a like a bodybuilding gym so like maybe i just

296
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just don't see it but um is it something that you see in clinic quite a bit

297
00:24:40,470 --> 00:24:50,270
Yeah, so we see it from the sense that the generations that might have done that are obviously now we're seeing the effects of having done that.

298
00:24:50,270 --> 00:24:50,910
Yeah, fine, okay.

299
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We've sort of seen those changes.

300
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The younger generations are better educated and they're more into their health and even with the whole sense of alcohol too.

301
00:25:01,650 --> 00:25:09,010
So the younger generation are being much better at not drinking alcohol and being a much healthier generation, hopefully generally.

302
00:25:09,010 --> 00:25:15,430
my nephew my nephew and nieces don't ever drink it's like you know they're they're at uni and

303
00:25:15,430 --> 00:25:20,250
you're like you're like what do you do and they're just like i just yeah it's just and maybe a bit of

304
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it is it they're like you know they they don't know how expensive a pint is and you're like well

305
00:25:23,430 --> 00:25:28,850
okay yeah fair enough if i was going out you know at their age and a pint was six quid it's quite

306
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hard to you know drink 10 of them and spend 60 quid um whereas when i was at university was a bit

307
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uh or college it was a bit cheaper but uh but yeah but but but i guess they've also seen you

308
00:25:42,290 --> 00:25:46,270
know the older generation who have been smashing a bottle of red wine every night and thought actually

309
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maybe maybe i don't want to do that which is probably a good thing you know yeah i think i

310
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think that is and i think that's a sign of um you know that that's good that they're they're kind of

311
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trying to avoid some of the the problems and the health issues that that you're you're seeing in

312
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some of the our generation in particular um we know you know we get we um just flipping to women's

313
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health just very quickly we know that alcohol is one of the biggest risk factors for breast cancer

314
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rather than always just hrt which was you know badly labeled as a reason for for breast cancer

315
00:26:19,350 --> 00:26:26,590
we know that the impact of alcohol um isn't great on the body in multiple in multiple senses so it's

316
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trying to significantly reduce your consumption if not consider eliminating it altogether if you

317
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possibly can yeah because you have to also um think about just your your general health and also

318
00:26:38,530 --> 00:26:45,250
from from a man's point of perspective the prostate i then see the older generation coming

319
00:26:45,250 --> 00:26:50,670
through into the clinic and a lot of them will be saying they've got either in large prostates or

320
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getting screened for or scares with prostate cancer or we might be treating them for other

321
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musculoskeletal conditions alongside their diagnosis and that's again something that men

322
00:27:02,870 --> 00:27:09,610
are often sort of coping with or dealing with as well as sometimes as they get older men will report

323
00:27:09,610 --> 00:27:13,770
to us in clinic a lot about getting up in the night to go to the loo and they'll be quite

324
00:27:13,770 --> 00:27:18,850
concerned about how often they're getting up in the night and we'll often say you know one to two

325
00:27:18,850 --> 00:27:22,990
times a night getting up to go to loo is considered relatively normal.

326
00:27:23,050 --> 00:27:26,710
Any more than that, you should be looking at as to why, why that is.

327
00:27:27,550 --> 00:27:28,050
Yeah.

328
00:27:28,050 --> 00:27:29,610
Is it that someone has had alcohol?

329
00:27:29,610 --> 00:27:29,990
I'm lucky.

330
00:27:30,490 --> 00:27:31,690
My bladder is still quite good.

331
00:27:31,690 --> 00:27:34,650
So I can, I can, I can power through.

332
00:27:34,750 --> 00:27:34,950
Yeah.

333
00:27:34,950 --> 00:27:35,150
Yeah.

334
00:27:37,290 --> 00:27:37,850
That's good.

335
00:27:37,890 --> 00:27:41,450
I have had, I have been getting up and doing stretches in the middle of the night when,

336
00:27:41,450 --> 00:27:44,350
you know, stuck in a position.

337
00:27:44,350 --> 00:27:44,550
Yeah.

338
00:27:44,550 --> 00:27:53,310
um i'm sorry so i was just gonna just while we talk about the bit about the um urinating at night

339
00:27:53,310 --> 00:28:00,730
which i know is not a great topic but um something to consider though is um it is a common complaint

340
00:28:00,730 --> 00:28:06,010
in men and they often don't know what to do so if anyone's listening and they sort of think like i'm

341
00:28:06,010 --> 00:28:10,290
too embarrassed to ask or they don't see the relevance of it you want to kind of look at

342
00:28:10,290 --> 00:28:12,590
trying to get your fluids in through the day

343
00:28:12,590 --> 00:28:16,490
and not having too much liquid intake before going to bed,

344
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which can have an impact.

345
00:28:18,390 --> 00:28:21,650
If you are obviously going to the loo frequently in the night,

346
00:28:21,810 --> 00:28:24,230
then we suggest that you talk to a doctor

347
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because any frequency isn't a normal thing at night,

348
00:28:29,010 --> 00:28:30,830
especially if it's problems you're eating.

349
00:28:30,830 --> 00:28:35,070
So that's a bit of a, it's a flag to monitor.

350
00:28:35,430 --> 00:28:37,190
Yeah, potentially,

351
00:28:37,190 --> 00:28:44,130
especially if getting up a lot in the night goes alongside other symptoms so things like fatigue

352
00:28:44,130 --> 00:28:49,190
particularly if it's something like weight loss you know issues with you know ejaculation or

353
00:28:49,190 --> 00:28:54,430
erections and things like that for men but also other other symptoms like are you struggling to

354
00:28:54,430 --> 00:28:59,790
pass urine like some men will say that they have the urge to go but then they can't pass or the

355
00:28:59,790 --> 00:29:04,090
flow rates changed and and this sort of all these kind of things indicate there could be something

356
00:29:04,090 --> 00:29:20,700
going on with the prostate so speaking to the GP who routinely usually do a PSA check and that something that you get screened on Henry as you get older it your PSA level Have you ever come across that Is there anything you ever heard of before No never No news to me What is it

357
00:29:20,700 --> 00:29:24,600
So, so PSA levels are used.

358
00:29:24,600 --> 00:29:30,259
It's one of those things that's quite, it is used to kind of screen for prostate cancers,

359
00:29:30,259 --> 00:29:32,540
but it's not just the only thing that's used.

360
00:29:32,540 --> 00:29:38,399
It's quite a good first line check, but it's the accuracy of it sometimes can be influenced.

361
00:29:38,940 --> 00:29:45,860
The number can be influenced by other factors, which is why it has to be taken into consideration clinically with what else is going on.

362
00:29:46,420 --> 00:29:52,139
Rather than just someone panicking, thinking, oh, I can't, I'm up more than two times a night and I've got a raised PSA.

363
00:29:52,200 --> 00:29:55,700
You have to kind of look at the whole picture as to what's going on with someone.

364
00:29:56,360 --> 00:30:00,780
The PSA check is a number that's given to you after a blood test.

365
00:30:01,580 --> 00:30:02,020
Okay.

366
00:30:02,659 --> 00:30:06,139
Typically, it should be between 0 to 2.5.

367
00:30:06,139 --> 00:30:15,240
But if it's getting higher, particularly certain reference ranges for different age categories, that's when you might go on for further testing if it's elevated.

368
00:30:16,060 --> 00:30:19,600
And sometimes it can be impacted by things like infections.

369
00:30:19,999 --> 00:30:23,700
It might be that you have got a larger prostate, but there's nothing sinister going on.

370
00:30:23,840 --> 00:30:26,560
Sometimes, you know, markers are very raised.

371
00:30:26,700 --> 00:30:32,940
But it's something as you get older as a man, it's something that it does start to become more of a regular test.

372
00:30:32,940 --> 00:30:34,399
So trying to keep healthy.

373
00:30:34,399 --> 00:30:41,399
We know with guys declining testosterone, we know that diet is really important.

374
00:30:42,540 --> 00:30:46,880
And you'll probably know this, Henry, anyway, but cooking tomatoes,

375
00:30:47,100 --> 00:30:49,120
did you know why that's so good for us?

376
00:30:49,399 --> 00:30:51,340
Well, not for us, but for guys.

377
00:30:52,399 --> 00:30:53,840
No, tell me, tell me.

378
00:30:54,300 --> 00:30:58,920
So if you cook, it's considered that if you cook tomatoes,

379
00:30:59,940 --> 00:31:02,440
the lycopene that's produced when you cook tomatoes

380
00:31:02,440 --> 00:31:07,960
it is supposed to have a really good effect to reduce the risk of prostate cancer

381
00:31:07,960 --> 00:31:14,100
by being quite an antioxidant and other food types that you should really try and get mentioned.

382
00:31:14,180 --> 00:31:16,580
So with tinned tomatoes, would they count?

383
00:31:16,899 --> 00:31:18,639
Or I guess, no, they've not been cooked, are they?

384
00:31:18,940 --> 00:31:25,680
I mean, it can help, but you're better to try and cook the tomato as best you can.

385
00:31:25,820 --> 00:31:29,740
So sort of putting it in the oven and cooking tomatoes just releases that lycopene.

386
00:31:29,740 --> 00:31:33,259
But I'm sure you probably would get a little bit maybe from cooking tinned tomatoes.

387
00:31:34,100 --> 00:31:39,880
The other thing is that you really want to get your things like Brussels sprouts, broccoli

388
00:31:39,880 --> 00:31:41,200
and cauliflower in.

389
00:31:41,380 --> 00:31:44,080
We know that those kind of vegetables are really good.

390
00:31:44,920 --> 00:31:49,920
They contain a particular product, if you want to call it that, like a substance, which

391
00:31:49,920 --> 00:31:53,100
I can never pronounce it, but it's something like sulforaphane.

392
00:31:53,320 --> 00:31:55,580
And that's, again, very protective in the body.

393
00:31:55,899 --> 00:31:58,480
Berries, Mediterranean diets, we know.

394
00:31:58,560 --> 00:31:58,820
Yes.

395
00:31:58,820 --> 00:31:58,980
Yes.

396
00:31:59,740 --> 00:32:04,700
that comes up a lot it comes up a lot doesn't it berries a mediterranean diet if you ever

397
00:32:04,700 --> 00:32:10,159
unsure what to eat that's one of the one of the things to eat and we know that that's also

398
00:32:10,159 --> 00:32:15,800
important men are more likely to we haven't talked about you know as a condition coming up in other

399
00:32:15,800 --> 00:32:21,460
episodes we might cover something like parkinson's disease and that's more prevalent in men so we see

400
00:32:21,460 --> 00:32:27,139
more men with parkinson's disease than females so but we know that if you eat your tomatoes and

401
00:32:27,139 --> 00:32:34,560
your broccoli sprouts cauliflower all your nice berries green tea that sort of thing i think there's

402
00:32:34,560 --> 00:32:39,420
some links with pomegranate juice and others kind of healthy options making sure you get enough

403
00:32:39,420 --> 00:32:45,840
protein zinc is also really important for guys okay and it's the levels so you can kind of really

404
00:32:45,840 --> 00:32:51,460
try and improve your general health um just by looking at the food types and and sort of trying

405
00:32:51,460 --> 00:32:55,480
to take that whole picture in for like a nutrition size.

406
00:32:55,480 --> 00:33:01,980
I guess that just feeds back into that, just trying to eat, you know, diet that's cooked

407
00:33:01,980 --> 00:33:05,899
from scratch with, you know, where possible with good quality ingredients and just have

408
00:33:05,899 --> 00:33:10,700
plenty of variety because you're going to be hitting in some of those numbers.

409
00:33:10,920 --> 00:33:15,420
Because I guess it's, you know, if you pick up a broccoli, it doesn't always tell you

410
00:33:15,420 --> 00:33:17,100
what it's going to do for you.

411
00:33:17,100 --> 00:33:20,020
maybe they should have prostate

412
00:33:20,020 --> 00:33:20,800
prostate

413
00:33:20,800 --> 00:33:23,440
messages on broccoli maybe

414
00:33:23,440 --> 00:33:24,780
maybe people need to eat more

415
00:33:24,780 --> 00:33:26,520
absolutely

416
00:33:26,520 --> 00:33:28,759
lucky I don't work in marketing

417
00:33:28,759 --> 00:33:31,759
but the way you cook it is going to be important as well

418
00:33:31,759 --> 00:33:33,420
Henry and I know this is where

419
00:33:33,420 --> 00:33:35,220
you've got some really excellent

420
00:33:35,220 --> 00:33:36,460
opinions and

421
00:33:36,460 --> 00:33:39,600
experience on what we should be using

422
00:33:39,600 --> 00:33:41,659
to cook because you can buy

423
00:33:41,659 --> 00:33:43,520
all the good ingredients but

424
00:33:43,520 --> 00:33:45,860
I know you were talking last time

425
00:33:45,860 --> 00:33:49,739
a little bit about what types of pans and things we should be using.

426
00:33:50,060 --> 00:33:50,220
Oh, pans.

427
00:33:50,520 --> 00:33:50,840
Yeah, yeah.

428
00:33:50,860 --> 00:33:51,180
Yeah.

429
00:33:51,980 --> 00:33:53,300
So tell me more about that.

430
00:33:53,340 --> 00:33:55,620
I'm really interested to hear what you've got to say about this.

431
00:33:56,040 --> 00:33:58,620
Well, I guess a chef and their pans, you know,

432
00:33:58,700 --> 00:34:00,980
we'll see if we do a lot of cooking,

433
00:34:00,980 --> 00:34:05,300
a good quality pan or a range of good quality pans is a must.

434
00:34:05,420 --> 00:34:08,600
And I think the kind of, you know, having kind of worked in kitchens

435
00:34:08,600 --> 00:34:12,320
and then obviously, you know, try to source good equipment at home,

436
00:34:12,880 --> 00:34:13,900
I'm just kind of used to them.

437
00:34:13,959 --> 00:34:15,080
I hadn't ever really thought about it,

438
00:34:15,080 --> 00:34:19,920
is when people come over to my house and quite often if they you know i try and get people involved

439
00:34:19,920 --> 00:34:24,840
and help and the one comment they always make is god your pans are so heavy and um and and so i'm

440
00:34:24,840 --> 00:34:28,700
like are they just like they're just metal pans yeah obviously they're going to be heavy and it's

441
00:34:28,700 --> 00:34:33,620
then i guess when you go to other people's houses or like an airbnb's your classic you know you're

442
00:34:33,620 --> 00:34:36,979
like a self-catered place and you pick up these pans and they're just like they're lightweight

443
00:34:36,979 --> 00:34:41,260
they're flimsy and um and then you know they don't cook the ingredients well but then also

444
00:34:41,260 --> 00:34:44,060
So they often, some of them, particularly the non-stick ones,

445
00:34:44,140 --> 00:34:47,999
have coatings and stuff that are not particularly good for you.

446
00:34:47,999 --> 00:34:50,479
I think some of the kind of Teflon ones,

447
00:34:50,560 --> 00:34:53,220
they've removed some of the kind of, I think,

448
00:34:53,280 --> 00:34:55,939
known carcinogenic properties.

449
00:34:56,120 --> 00:34:57,700
So maybe the new ones don't have it.

450
00:34:57,959 --> 00:35:02,060
But even so, you know, quite often if they get a bit older and more,

451
00:35:02,180 --> 00:35:04,800
those bits of metal or whatever,

452
00:35:04,900 --> 00:35:07,080
the protective coating that stops the food sticking,

453
00:35:07,519 --> 00:35:09,439
peels off when that's coming into your food

454
00:35:09,439 --> 00:35:14,240
and it's probably not ideal eating bits of metal or whatever the product is,

455
00:35:14,280 --> 00:35:16,439
it's probably not better in your body, better on the pan.

456
00:35:16,939 --> 00:35:22,720
And I guess when you see people cooking with pans that are really scratched up

457
00:35:22,720 --> 00:35:25,840
and they're old and knackered, and you just think, just get rid of it.

458
00:35:25,999 --> 00:35:30,240
There's no point buying lovely produce and then cooking it in a battered old pan

459
00:35:30,240 --> 00:35:34,800
that needs to go into the recycling tip.

460
00:35:35,019 --> 00:35:37,780
So anyway, for me, when it comes to pans, there's a couple of options.

461
00:35:37,780 --> 00:35:42,380
So I kind of grew up or worked in some kitchens that had some beautiful copper pans.

462
00:35:42,720 --> 00:35:45,780
So I have a kind of soft spot for copper, but it is a bit high maintenance.

463
00:35:45,999 --> 00:35:48,100
They're like the kind of the diva of the pan world.

464
00:35:48,100 --> 00:35:53,200
To keep them shiny, you have to kind of buff them with a salty lemon a couple of times a week.

465
00:35:53,300 --> 00:35:56,420
Otherwise, they discolor and lose their shine.

466
00:35:57,240 --> 00:35:58,600
Salty lemon, would you say?

467
00:35:58,959 --> 00:36:00,060
Yeah, so the outside.

468
00:36:00,280 --> 00:36:05,140
So I worked for a period of time at the Le Gavroche, Michel Roux restaurant in London.

469
00:36:05,360 --> 00:36:06,560
It's sadly shut, actually.

470
00:36:06,560 --> 00:36:12,939
and one of the jobs that I had to do was um uh was buffing the pans and you basically get half a

471
00:36:12,939 --> 00:36:16,979
lemon and then you dip it into like coarse sea salt and then you rub it on the outside of the

472
00:36:16,979 --> 00:36:22,660
copper and it just it like takes um it basically cleans it and then and then you buff them again

473
00:36:22,660 --> 00:36:27,180
and they go super shiny but then as you cook with them they lose that shine and then you have to do

474
00:36:27,180 --> 00:36:31,600
it again the next day it's a completely pointless task but but they're beautiful you know so it's

475
00:36:31,600 --> 00:36:35,959
like having you know like a bentley car and not not not keeping it clean you know it's like what's

476
00:36:35,959 --> 00:36:40,120
the point of having it like you know you're going to keep it nice but it requires effort but they

477
00:36:40,120 --> 00:36:45,479
don't so i had these beautiful copper pans that i kind of accumulated throughout my younger years

478
00:36:45,479 --> 00:36:50,600
but then i got an induction hole and they don't work on induction so they're now my camping pans

479
00:36:50,600 --> 00:36:54,680
which is yeah so they so it's like well i'm not going to throw them away because they're

480
00:36:54,680 --> 00:36:58,999
sentimental so they now live in a box in the shed and then we take them camping which seems a bit

481
00:36:58,999 --> 00:37:05,240
excessive but anyway um so so what i'm left with is uh um you've got stainless steel or

482
00:37:05,240 --> 00:37:10,100
cast iron really and and some people are like a cast iron kind of person and some people are

483
00:37:10,100 --> 00:37:15,200
stainless steel that for me personally i'm a bit of both like i actually you know i do like a bit

484
00:37:15,200 --> 00:37:20,120
of cast iron i do like a bit of stainless steel or i guess the middle one would be like a you know

485
00:37:20,120 --> 00:37:26,620
the crusade pot which is a cast iron that has been um enameled which um uh gives it a bit of

486
00:37:26,620 --> 00:37:32,519
protection and makes it a bit easier to clean but but i guess cast iron is is a wonderful one

487
00:37:32,519 --> 00:37:36,340
it requires a bit a little bit of maintenance because the cast iron can go rusty so you don't

488
00:37:36,340 --> 00:37:40,420
want to kind of if they get wet you just want to dry them out make sure they dry nicely but the the

489
00:37:40,420 --> 00:37:45,100
key with a cast iron is that once it heats up it retains its heat really well and it has a lovely

490
00:37:45,100 --> 00:37:50,100
um that you don't really get hot spots so much like it so it's a it's a very nice surface to

491
00:37:50,100 --> 00:37:56,400
to like fry in or cook things in it's to make it non-stick you have to season it so if you get a

492
00:37:56,400 --> 00:38:01,760
new cast iron pad and also this pan will last you forever like it's not like you buy it and you've

493
00:38:01,760 --> 00:38:05,760
got to replace it in five years like this thing you can give it to your grandkids you know it's

494
00:38:05,760 --> 00:38:10,280
a solid piece of metal that if you look after it will last forever so so you know it's a bit of an

495
00:38:10,280 --> 00:38:13,419
investment but actually they're not they're actually not that expensive like you can pick

496
00:38:13,419 --> 00:38:18,260
up a good one for let's say 40 quid and that's going to last you for a lifetime whereas you think

497
00:38:18,260 --> 00:38:24,060
like a kind of flimsy pan that you get from tk max or something it might cost 15 quid but you've

498
00:38:24,060 --> 00:38:27,180
to chuck it away in two years time because it's knackered all the handles fallen off you know so

499
00:38:27,180 --> 00:38:32,180
rubbish don't don't don't don't buy that stuff and actually don't buy one of those kind of like um

500
00:38:32,180 --> 00:38:37,060
sets you see in the back of the newspapers it's like you know 40 pounds you know all kind of

501
00:38:37,060 --> 00:38:41,959
set but pointless you just you can you can do most things with about you know uh you know a couple of

502
00:38:41,959 --> 00:38:46,479
frying pans a few pots and you can cook nice things at home like unless you unless you're

503
00:38:46,479 --> 00:38:50,959
cooking a you know you know you're in a restaurant you don't you don't need hundreds of pounds just

504
00:38:50,959 --> 00:38:55,120
get a few good quality ones and they'll last your lifetime but with the with the cast iron

505
00:38:55,120 --> 00:38:59,820
you need to season it so what this means is the first time you heat it you put some oil in

506
00:38:59,820 --> 00:39:04,419
and then you basically heat it up to really high heat and um and it kind of creates like a i think

507
00:39:04,419 --> 00:39:09,580
that i'm gonna get the word one but it's like a like a pattern it's like um on uh a non-stick

508
00:39:09,580 --> 00:39:15,240
layer which then when you cook your food in it doesn't stick to the um and then every time you

509
00:39:15,240 --> 00:39:19,280
use it you just kind of wipe it out you don't want to scrub it with a metal because that will

510
00:39:19,280 --> 00:39:23,900
remove it and you have to redo it um and essentially you can just keep you know using that

511
00:39:23,900 --> 00:39:26,999
pan over and over again i mean i guess if you've cooked some mithril in it and then you're going to

512
00:39:26,999 --> 00:39:32,019
be cooking an aubergine you might want to give it a bit of a wash because it's gonna um it's gonna

513
00:39:32,019 --> 00:39:36,300
have a bit of mithril flavor in it but you know with a bit of good hygiene cast iron pan works

514
00:39:36,300 --> 00:39:40,760
is beautiful but then on the other side you've got stainless steel pans oh sorry yeah yeah yeah

515
00:39:40,760 --> 00:39:45,620
i was just gonna ask a question on the on the cast iron pan so is that every time you have to

516
00:39:45,620 --> 00:39:51,040
heat the oil up to really no no no no no just just just like you have to do it the first time

517
00:39:51,040 --> 00:39:58,320
and then if you're using it regularly and as long as it doesn't go rusty so like um uh and so so in

518
00:39:58,320 --> 00:40:01,720
like a restaurant if you're using a pan over and over and over again and you're not and it's not

519
00:40:01,720 --> 00:40:06,680
being cleaned properly you'll get a build up of carbon and then once or once in a while you'll be

520
00:40:06,680 --> 00:40:10,979
like right we need to scrub and get rid of all of that a bit like with your barbecue you gotta get

521
00:40:10,979 --> 00:40:15,499
you know give it a right clean back to the basis then you need to re-season it and um and i'd

522
00:40:15,499 --> 00:40:20,720
probably do that at home maybe i don't know once every six months or so but um but but if you're

523
00:40:20,720 --> 00:40:26,220
just cooking you know using it in evening you know you come and you cook some onions and make it make

524
00:40:26,220 --> 00:40:31,660
a little sauce or whatever it is just clean it out and just with with like a you know a a natural

525
00:40:31,660 --> 00:40:36,479
brush or like a one of those plastic brushes just not like a metal scourer and just give it a light

526
00:40:36,479 --> 00:40:42,160
wipe and then make sure it is it's dry and doesn't go back into the cupboard wet um because it will

527
00:40:42,160 --> 00:40:47,600
rust and the next time you come to heat you just put more oil in and heat the oil up and that will

528
00:40:47,600 --> 00:40:52,180
naturally season it again so it kind of builds that layer and it becomes that natural kind of um

529
00:40:52,180 --> 00:40:57,979
non-stick a nice barrier yeah like a barrier and there's there's there's great stories and

530
00:40:57,979 --> 00:41:03,120
this might appeal to you or will really gross you out but there's like um there's restaurants in i

531
00:41:03,120 --> 00:41:07,080
think there's one in america and there's one in mexico where they they like they've never cleaned

532
00:41:07,080 --> 00:41:10,540
the pan ever like you know so they're cooking whatever it is their dish and they've never

533
00:41:10,540 --> 00:41:14,640
cleaned it they just like you know wipe it out and um and reuse it again and it kind of builds up

534
00:41:14,640 --> 00:41:20,040
this kind of history it's probably a bit minggin uh you know i'm not i'm not suggesting that you

535
00:41:20,040 --> 00:41:25,340
need to never clean your pan but essentially if you look after it you know it kind of really

536
00:41:25,340 --> 00:41:32,979
sorts itself out yeah yeah totally can you use any oil can you use any oil to do that yeah yeah

537
00:41:32,979 --> 00:41:39,100
well yeah i mean yeah i mean i'm a big fan of yeah kind of you know olive oil or um or i actually

538
00:41:39,100 --> 00:41:44,120
really like tallow or um which is beef fat or um coconut oil is a really good one for curries you

539
00:41:44,120 --> 00:41:49,100
know uh any any oil that you can heat up to a high smoke point um so things like with olive oil

540
00:41:49,100 --> 00:41:52,999
you know if you're like sweating onions and garlic and stuff you know you're not that's

541
00:41:52,999 --> 00:41:57,120
gonna be like a medium heat so that'd be totally fine but if you're um you know if you're frying a

542
00:41:57,120 --> 00:42:01,979
steak say for example then you want something that can go a little bit higher uh extra virgin

543
00:42:01,979 --> 00:42:07,100
olive oil would would would burn at that temperature i i would use personally i would

544
00:42:07,100 --> 00:42:11,040
use beef fat because it's you know if you're cooking beef cook it and be fat if you're cooking

545
00:42:11,040 --> 00:42:17,620
a pork chop cook it in lard you know and then also with the with the the cast iron pan because it

546
00:42:17,620 --> 00:42:22,300
naturally builds up this kind of non-stick as you don't need that much oil so it kind of you know

547
00:42:22,300 --> 00:42:27,479
particularly if you're cooking a piece of meat as you as you kind of render the fat out of it so

548
00:42:27,479 --> 00:42:31,060
whether it's in the skin or in that kind of you know the um you know the edge of the steak that's

549
00:42:31,060 --> 00:42:35,680
got a bit of fat you can start it on the fat side and then that oil will naturally come out and then

550
00:42:35,680 --> 00:42:38,459
And that kind of creates your numstick surface.

551
00:42:39,560 --> 00:42:41,660
And on the other side, you've got stainless steel.

552
00:42:41,800 --> 00:42:44,919
Now, stainless steel, again, it's obviously a more modern steel.

553
00:42:45,340 --> 00:42:46,400
It's very easy to clean.

554
00:42:47,999 --> 00:42:50,040
But you have to cook them slightly different.

555
00:42:50,140 --> 00:42:52,979
Because if you say you've got a stainless steel pan, you heat it up,

556
00:42:52,999 --> 00:42:54,280
and you want a really heavy bottom one.

557
00:42:54,380 --> 00:42:56,400
So when you pick up a pan, give it a tap on the bottom.

558
00:42:56,700 --> 00:42:58,479
If it sounds hollow, get rid of it.

559
00:42:58,720 --> 00:43:04,760
You want to have at least, I don't know, like two-pound coins thick,

560
00:43:04,760 --> 00:43:09,180
you know like a decent a decent base because you want it to kind of get a lot of heat into there

561
00:43:09,180 --> 00:43:14,660
um and and not kind of fluctuate when you put food in you you know you don't want to be putting

562
00:43:14,660 --> 00:43:18,519
your your food into a pan that then loses that heat really quickly because then you're going to

563
00:43:18,519 --> 00:43:24,080
get hot spots um it's it's a pain in the butt you're going to get inconsistent results so a pan

564
00:43:24,080 --> 00:43:28,019
that's got some good weight to it will give you better results but with it with stainless steel

565
00:43:28,019 --> 00:43:32,580
you need to you need to heat the pan up before you cook with it because if you don't heat it up

566
00:43:32,580 --> 00:43:39,100
fully everything sticks to it so it's not like it so yeah so it can punish you quite badly so you

567
00:43:39,100 --> 00:43:43,459
need to like so you you basically want to heat your pan up until it's almost smoking and then

568
00:43:43,459 --> 00:43:58,470
you turn the pan down put the oil in and a good test is you you can flick a bit of water and if the water like bubbles and sizzles around and sounds kind of you know sounds kind of poppy you know your pan hot enough Now you can turn it down put your oil in

569
00:43:58,470 --> 00:44:03,569
and once the heat's in the pan, it's much better to cook with.

570
00:44:03,889 --> 00:44:06,309
So say, like, your piece of fish, or say, like, a chicken breast.

571
00:44:07,229 --> 00:44:09,450
You put it skin side down into the pan.

572
00:44:10,470 --> 00:44:11,369
It's gone nice and hot.

573
00:44:11,490 --> 00:44:12,829
You've now turned it down to a medium heat

574
00:44:12,829 --> 00:44:14,549
because you're not trying to, like, you know, cook it.

575
00:44:14,589 --> 00:44:15,149
You're going to burn it.

576
00:44:15,149 --> 00:44:16,349
You just want to get a nice caramelization.

577
00:44:16,789 --> 00:44:17,829
You put a little bit of oil in there.

578
00:44:18,030 --> 00:44:20,429
You put your chicken in.

579
00:44:20,749 --> 00:44:24,769
What will then happen is in a cast iron pan or a nonstick pan,

580
00:44:24,769 --> 00:44:26,530
you can move that chicken around.

581
00:44:26,629 --> 00:44:28,030
It'll be fine because it has this nonstick.

582
00:44:28,349 --> 00:44:31,709
Whereas the stainless steel, it will glue itself to the pan.

583
00:44:32,249 --> 00:44:36,289
And you have to just relax and know what's going to happen.

584
00:44:36,409 --> 00:44:39,349
As the kind of proteins and the meat cooks in the pan,

585
00:44:39,510 --> 00:44:41,269
it will then release itself off.

586
00:44:41,629 --> 00:44:43,869
And so it will get all that lovely caramelization and color,

587
00:44:44,109 --> 00:44:45,010
and then it will release itself.

588
00:44:45,149 --> 00:44:50,349
So after like two or three minutes, you just, you know, take your tongs or your spatula and just start to lift.

589
00:44:50,389 --> 00:44:52,649
And if it feels like it's releasing, then it's fine.

590
00:44:52,729 --> 00:44:53,089
Flip it over.

591
00:44:53,169 --> 00:44:56,369
If it feels like it's sticking, just wait another minute and then flip over.

592
00:44:56,450 --> 00:44:57,149
And it does release.

593
00:44:57,450 --> 00:45:04,450
And so, but I often see it with people with stainless steel pans is they, you know, they're used to a card-stown pan or a non-stick pan.

594
00:45:04,450 --> 00:45:08,729
Normally they've come from non-stick and they just try and like move it around.

595
00:45:08,729 --> 00:45:13,649
and then all that happens is you just get bits of chicken kind of like glued in different hot spots

596
00:45:13,649 --> 00:45:17,929
around around the pan which is not a good thing because you're you're leaving your dinner in

597
00:45:17,929 --> 00:45:25,929
what i do i think henry there okay okay you have got some stainless steel um saucepins which i think

598
00:45:25,929 --> 00:45:30,749
we probably got from waitrose actually and i love them they still look as good as as they did when

599
00:45:30,749 --> 00:45:36,749
we had them yeah from brand new but i didn't realize you had to heat the pan first yeah because

600
00:45:36,749 --> 00:45:43,490
that would explain why my porridge sticks every morning yeah fine totally yeah so you just have to

601
00:45:43,490 --> 00:45:48,490
you just have to heat heat it first then let it cool down for a bit it's just yeah with the

602
00:45:48,490 --> 00:45:55,369
stainless steel that just helps but yeah like so i i tend to have cast iron on the frying because i

603
00:45:55,369 --> 00:46:00,269
i quite like cast iron pan and then i have stainless steel for like pots and you know for

604
00:46:00,269 --> 00:46:05,069
you know you're making like a risotto or tomato sauce like you know the stainless steel is perfect

605
00:46:05,069 --> 00:46:10,689
for that and then i do i do have some um like lecrucet pans some of them official some of them

606
00:46:10,689 --> 00:46:15,790
unofficial ones but they're you know they're essentially a cast iron with an enamel um i

607
00:46:15,790 --> 00:46:20,109
think that's almost like glass they kind of heat up i think quite now they do it um you're right

608
00:46:20,109 --> 00:46:26,149
it's it's yeah i think i think it's i think it's like a glass enameling it's yeah it's like very

609
00:46:26,149 --> 00:46:31,829
hot glass they kind of um i don't know i don't know how they do it um actually my cousins who

610
00:46:31,829 --> 00:46:36,649
live on the isle of white do and have an enamelling business and they they make all the enamel signs

611
00:46:36,649 --> 00:46:41,349
for the london underground i'll have to ask them that how that how they enamel but um i think it's

612
00:46:41,349 --> 00:46:48,249
like a glass but yeah but that that that again naturally is slightly non-stick so um uh yeah

613
00:46:48,249 --> 00:46:52,970
kind of works the same but um for me parents you know just avoid the ones that have any kind of

614
00:46:52,970 --> 00:46:59,149
like non-stick property because they are um they're good when they're new but then as soon as

615
00:46:59,149 --> 00:47:03,109
as soon as they start getting battered around a bit and that stuff starts peeling off, you

616
00:47:03,109 --> 00:47:04,369
know, you just don't want to be eating that.

617
00:47:05,329 --> 00:47:09,290
And even if it says it's now safe, I just think just don't bother.

618
00:47:09,290 --> 00:47:13,069
Just buy a good solid castan or stainless steel pan.

619
00:47:13,069 --> 00:47:14,089
It'll last your lifetime.

620
00:47:14,389 --> 00:47:20,149
And yeah, and just, you know, use them properly and they'll reward you.

621
00:47:20,749 --> 00:47:20,970
Yeah.

622
00:47:20,970 --> 00:47:23,749
So what can you use on an induction cooker then, Henry?

623
00:47:23,749 --> 00:47:27,049
I don't actually have one of these yet, but I'm quite intrigued by them.

624
00:47:27,450 --> 00:47:28,709
What can you use?

625
00:47:29,149 --> 00:47:40,649
Well, the way the induction works is it's like it creates like a magnetic field or like, you know, so your pan basically has to have a magnetic metal in it.

626
00:47:40,649 --> 00:47:48,409
So, because dine is magnetic, you know, you can stick a magnet to it, whereas not all like aluminium isn't magnetic, copper isn't magnetic.

627
00:47:48,549 --> 00:47:50,129
So they don't work on induction.

628
00:47:50,549 --> 00:47:56,049
But you often on the bottom of a pan, it will just have like a symbol and it have like induction ready.

629
00:47:56,049 --> 00:48:02,349
and um so if you have an induction hob you you have to buy actually i kind of have a love hate

630
00:48:02,349 --> 00:48:07,010
with my induction hob because it's very good because you can clean it but i'm i i missed i

631
00:48:07,010 --> 00:48:13,089
love fire like i like the kind of um yeah so i kind of i would my ideal setup i think i mentioned

632
00:48:13,089 --> 00:48:18,249
before would be to have a couple of gas rings that i could you know um um you know have that

633
00:48:18,249 --> 00:48:24,329
kind of bit more drama but then i have a barbecue so i can i can have life live fire outside yeah

634
00:48:24,329 --> 00:48:30,529
Flambeying, yeah, flambeying with induction is ultimately totally disappointing

635
00:48:30,529 --> 00:48:33,849
because you pour your brandy in or your alcohol,

636
00:48:34,010 --> 00:48:37,269
you tilt the pan hoping for something to happen and it just steams.

637
00:48:37,389 --> 00:48:38,649
Whereas, you know, if you've got a bit of gas,

638
00:48:39,269 --> 00:48:43,010
you can get some lovely flamage and it makes the kids squeal

639
00:48:43,010 --> 00:48:45,129
and, you know, the wife thinks I'm impressive.

640
00:48:46,029 --> 00:48:48,069
Maybe if you're lucky, you set the fire alarm off, you know.

641
00:48:48,149 --> 00:48:50,089
Obviously, don't start a house fire.

642
00:48:50,089 --> 00:48:56,249
now that's the kind of the the theatrical person in me loves a bit of flambé and induction

643
00:48:56,249 --> 00:49:01,189
hobs have um ruined it for me but um but they're very easy to clean so it swings around in that

644
00:49:01,189 --> 00:49:07,609
yeah i have i have wondered about these induction cookers actually so so you can use stainless steel

645
00:49:07,609 --> 00:49:12,290
like the pans um i think so i think so yeah just check just check on the bottom just check on the

646
00:49:12,290 --> 00:49:18,049
bottom because some of the stainless steel ones won't be induction ready so you so you just have

647
00:49:18,049 --> 00:49:22,769
to so basically when we got our induction hole that was the big disappointment for like all like

648
00:49:22,769 --> 00:49:29,629
all of my copper pans don't work and so i you know they they were ejected but then like the the

649
00:49:29,629 --> 00:49:34,510
the crusade did work it was like great perfect well we can still use them so and i i didn't know

650
00:49:34,510 --> 00:49:40,029
that until we got it you know because i haven't really used induction before so it was a um um

651
00:49:40,029 --> 00:49:46,389
yeah a bit of a lesson there on the pans yeah i think they did mention that when we looked one i

652
00:49:46,389 --> 00:49:48,629
I was like, oh, I don't actually know what we can use.

653
00:49:49,629 --> 00:49:50,569
No, yeah, yeah, totally.

654
00:49:50,669 --> 00:49:51,409
But they are good.

655
00:49:51,569 --> 00:49:52,229
They are good, yeah.

656
00:49:53,049 --> 00:49:54,929
Yeah, yeah, they do sound good.

657
00:49:55,510 --> 00:50:00,490
So anything else kitchen utensil-wise that you would say you have to have?

658
00:50:00,529 --> 00:50:03,029
What would you say as a chef that you can't live without, Henry?

659
00:50:04,809 --> 00:50:09,470
Well, I mean, I guess knives, you know, the obvious one, I think a good,

660
00:50:10,109 --> 00:50:13,569
again, like with the pans, just one or two good quality knives

661
00:50:13,569 --> 00:50:16,089
that you look after, don't ever put them in the dish or shell.

662
00:50:16,089 --> 00:50:21,470
if you can't sharpen it get friendly with your local butcher buy a few steaks of him or her and

663
00:50:21,470 --> 00:50:25,269
then take take them in and they'll sharpen them for you because they'll quite often have either

664
00:50:25,269 --> 00:50:29,929
the uh you know like a proper whetstone or a mechanical one they'll be able to do it in a

665
00:50:29,929 --> 00:50:34,189
couple of minutes or or learn how to you know there's plenty of um videos on youtube how to

666
00:50:34,189 --> 00:50:40,849
sharpen it but in terms of like yeah i love i love i love my um pestle and mortar um and uh it's a

667
00:50:40,849 --> 00:50:45,889
proper like it's a really big heavy one so it's like it probably weighs like i know like three

668
00:50:45,889 --> 00:50:50,609
kilos and it's got a big big heavy petal and it means you know if you're making curry pastes or

669
00:50:50,609 --> 00:50:56,329
you know kind of uh grinding up spices it's you know with a bit of with a little bit of work you

670
00:50:56,329 --> 00:51:02,109
can um you can create a lot of friction and bash up those those seeds whereas quite often you see

671
00:51:02,109 --> 00:51:05,729
them in these like little small crappy ones and you know you've got your you're trying to bash up

672
00:51:05,729 --> 00:51:09,209
your coriander seed and they're just flying everywhere and it's just like no you need you

673
00:51:09,209 --> 00:51:14,569
need a decent one so like um and it feels very like um you know if we're gonna like make a curry

674
00:51:14,569 --> 00:51:15,629
and you've toasted

675
00:51:15,629 --> 00:51:16,149
a lot of spices

676
00:51:16,149 --> 00:51:16,669
and you put them in

677
00:51:16,669 --> 00:51:17,189
and then you start

678
00:51:17,189 --> 00:51:17,950
kind of grinding them.

679
00:51:18,709 --> 00:51:19,769
It gets you in the moment

680
00:51:19,769 --> 00:51:20,149
because you've got

681
00:51:20,149 --> 00:51:20,649
all these lovely

682
00:51:20,649 --> 00:51:21,290
kind of aromas

683
00:51:21,290 --> 00:51:22,089
kind of coming up

684
00:51:22,089 --> 00:51:23,529
and makes the kitchen

685
00:51:23,529 --> 00:51:24,089
smell nice

686
00:51:24,089 --> 00:51:24,950
and it gets you

687
00:51:24,950 --> 00:51:25,609
in the vibe of like,

688
00:51:25,649 --> 00:51:25,909
oh yeah,

689
00:51:26,010 --> 00:51:26,749
we're going to make

690
00:51:26,749 --> 00:51:27,470
a nice curry now.

691
00:51:28,589 --> 00:51:29,629
So I like my

692
00:51:29,629 --> 00:51:30,109
pasta and mortar.

693
00:51:30,389 --> 00:51:30,689
I don't know

694
00:51:30,689 --> 00:51:31,209
if it's an essential

695
00:51:31,209 --> 00:51:32,229
but it certainly

696
00:51:32,229 --> 00:51:33,309
brings me plenty of joy.

697
00:51:33,609 --> 00:51:34,769
I was just thinking about,

698
00:51:35,189 --> 00:51:35,549
oh yeah,

699
00:51:35,729 --> 00:51:35,950
sorry.

700
00:51:36,669 --> 00:51:36,849
Yeah,

701
00:51:36,849 --> 00:51:37,549
I was thinking about

702
00:51:37,549 --> 00:51:38,889
a kind of recipe

703
00:51:38,889 --> 00:51:41,689
for your dad bod

704
00:51:41,689 --> 00:51:42,849
and I don't know

705
00:51:42,849 --> 00:51:43,089
like,

706
00:51:43,549 --> 00:51:44,149
I don't know

707
00:51:44,569 --> 00:51:48,970
I guess there's probably not one recipe that's going to sort your dad bought out.

708
00:51:49,049 --> 00:51:53,549
But I was trying to think of a recipe for what your dads could eat that they might enjoy.

709
00:51:53,549 --> 00:51:56,389
And then on with the pan.

710
00:51:56,490 --> 00:51:58,809
So I was thinking, actually, if you've got yourself a good pan,

711
00:51:59,209 --> 00:52:04,589
then cooking a decent steak is a personal favorite of mine.

712
00:52:04,889 --> 00:52:07,010
If my wife ever says, oh, what do you fancy with dinner?

713
00:52:07,129 --> 00:52:09,929
I'll quite often say steak, even if we're not going to have it.

714
00:52:09,929 --> 00:52:15,629
um you know you gotta you gotta you gotta you gotta um you know uh build yourself up for when

715
00:52:15,629 --> 00:52:22,729
you do have one absolutely live a little yes totally and i'm and you know obviously i'm not

716
00:52:22,729 --> 00:52:26,629
advocating that we should eat you know loads and loads of red meat but obviously you know good

717
00:52:26,629 --> 00:52:33,509
quality grass-fed meat you know um um you know it's got plenty of protein if you're um you know

718
00:52:33,509 --> 00:52:38,269
if you are hitting the gym hard it's you know um important but i thought yeah i um i'm a big fan

719
00:52:38,269 --> 00:52:42,209
of serving it with chimichurri, which is like an Argentinian, a bit like the salsa verde

720
00:52:42,209 --> 00:52:46,089
we had last week with the fish too.

721
00:52:46,269 --> 00:52:51,889
This one is, again, it's like a little kind of flavor booster, but it's built off lots

722
00:52:51,889 --> 00:52:56,229
of herbs and then some chili and then red wine vinegar and some olive oil and a bit

723
00:52:56,229 --> 00:52:57,549
of that oregano and stuff.

724
00:52:57,649 --> 00:52:58,589
And you chop it all up.

725
00:52:58,790 --> 00:53:02,549
I mean, you could actually do it in your pachelors mortar if you want, bash it all around in

726
00:53:02,549 --> 00:53:02,709
there.

727
00:53:02,709 --> 00:53:07,990
and um and it just really cuts through the um cuts through the kind of the the kind of the

728
00:53:07,990 --> 00:53:12,749
beefiness in there you know it's a ribeye and it's got or rump and it's got plenty of fat in it it

729
00:53:12,749 --> 00:53:17,589
just yeah that kind of acidity really cuts through yeah and then serve it with you know i mean i guess

730
00:53:17,589 --> 00:53:22,529
you could do chips or you know some sweet potato wedges or some of that and and maybe some some

731
00:53:22,529 --> 00:53:28,790
broccoli you could blanch the broccoli first and then um uh just give it a little browning off in

732
00:53:28,790 --> 00:53:33,129
the pan after the after the steak you know get a bit of color on it which you know if you if you're

733
00:53:33,129 --> 00:53:37,169
not a fan of broccoli i know i you know people quite often have veg in their plate and then they

734
00:53:37,169 --> 00:53:43,249
just kind of leave it at the end because it's you know kind of uh blanched uh blanched uh cabbage

735
00:53:43,249 --> 00:53:48,829
in unseasoned water with no kind of butter or anything on it is is is fairly dull whereas

736
00:53:48,829 --> 00:53:53,490
actually with things like broccoli or cabbage or whatever actually if you if you get a bit of

737
00:53:53,490 --> 00:53:57,429
caramelization on it it really it brings out a lot more flavor and then you know if it's based

738
00:53:57,429 --> 00:54:03,749
and a little bit of whether it's the fat from the beef pan or just like a little bit of butter.

739
00:54:03,990 --> 00:54:04,669
It's going to be delicious.

740
00:54:04,829 --> 00:54:07,729
So you're going to get in the benefit of the veggies and they're going to taste nice.

741
00:54:08,709 --> 00:54:12,669
So would you cut the broccoli and the cabbage quite small

742
00:54:12,669 --> 00:54:15,450
and then just chuck that in at the very, very end then, Henry?

743
00:54:15,450 --> 00:54:21,470
Well, I'm quite a big fan of like big bits of broccoli and cabbage.

744
00:54:21,810 --> 00:54:26,549
So one of my favorite ways to cook a cabbage,

745
00:54:26,549 --> 00:54:33,049
and actually this probably works better, is to get like a kind of like a hispy cabbage or like a January king.

746
00:54:33,109 --> 00:54:38,950
One of those kind of like pointy ones, you know, they've got quite a kind of tight, not like a massive savoy cabbage,

747
00:54:39,189 --> 00:54:41,169
more like a tight pointy one.

748
00:54:42,689 --> 00:54:46,609
Chop them into half or into wedges and kind of keep a bit on the stalk.

749
00:54:46,709 --> 00:54:48,889
So it looks kind of quite kind of architectural.

750
00:54:48,889 --> 00:54:51,009
and then you can just,

751
00:54:51,129 --> 00:54:54,029
you can literally just put it kind of cut side down

752
00:54:54,029 --> 00:54:56,970
into your cast iron pan on a really high heat

753
00:54:56,970 --> 00:54:58,409
with just like a little bit of fat.

754
00:54:58,470 --> 00:54:59,970
So it can have a bit of the beef fat

755
00:54:59,970 --> 00:55:01,009
or a bit of olive oil or whatever.

756
00:55:01,310 --> 00:55:02,849
And you basically want to burn it

757
00:55:02,849 --> 00:55:05,329
and you want to get loads of caramelization on it.

758
00:55:05,329 --> 00:55:08,729
And then you can turn it over a knob of butter,

759
00:55:09,189 --> 00:55:10,649
add some garlic, a bit of, you know,

760
00:55:10,709 --> 00:55:12,729
some rosemary or a bit of thyme or whatever,

761
00:55:13,209 --> 00:55:13,849
kind of in the pan,

762
00:55:13,929 --> 00:55:15,310
give it a bit of basically plenty of seasoning

763
00:55:15,310 --> 00:55:16,409
and then pop it in the oven

764
00:55:16,409 --> 00:55:18,049
with your sweet potato wedges

765
00:55:18,049 --> 00:55:23,609
for you know 10 minutes or so and you've got this really kind of like um like a caramelized cabbage

766
00:55:23,609 --> 00:55:29,689
and i cooked it for my my father-in-law and um and he's someone who definitely just pushes the

767
00:55:29,689 --> 00:55:33,549
any kind of veg on his plate he just like moves it around and you're like you're not eating it

768
00:55:33,549 --> 00:55:37,470
you're just pushing it to the side and then goes oh cool i'm really full and it's like he's left

769
00:55:37,470 --> 00:55:43,409
all of the veg and i think he grew up on just like boiled veg in unseasoned water and it's like

770
00:55:43,409 --> 00:55:47,990
well that sounds miserable no wonder you don't like it and so he had this cabbage and he was like

771
00:55:47,990 --> 00:55:51,069
what have you done to it?

772
00:55:51,089 --> 00:55:51,549
And I was just like,

773
00:55:51,589 --> 00:55:52,470
well, I've just, you know,

774
00:55:52,549 --> 00:55:53,490
I've just cooked it nicely.

775
00:55:56,649 --> 00:55:57,929
Yeah, that is a,

776
00:55:59,569 --> 00:56:00,629
if you're, you know,

777
00:56:00,709 --> 00:56:01,669
if you're having a steak

778
00:56:01,669 --> 00:56:02,569
and you're kind of, you know,

779
00:56:02,589 --> 00:56:03,490
you're trying to, you know,

780
00:56:03,549 --> 00:56:04,490
embrace your dad bod

781
00:56:04,490 --> 00:56:05,889
and you're thinking,

782
00:56:06,109 --> 00:56:07,209
oh, so I won't have any veg,

783
00:56:07,290 --> 00:56:08,529
actually, you know,

784
00:56:08,589 --> 00:56:09,569
a bit of cabbage

785
00:56:09,569 --> 00:56:10,490
or some broccoli

786
00:56:10,490 --> 00:56:11,310
that's then been cooked,

787
00:56:11,409 --> 00:56:12,669
you know, a bit of colour on it.

788
00:56:12,950 --> 00:56:14,310
That actually is delicious.

789
00:56:14,490 --> 00:56:15,649
And then with the chimichurri

790
00:56:15,649 --> 00:56:16,549
spooned over, you know,

791
00:56:16,589 --> 00:56:17,529
because obviously you're going to have

792
00:56:17,529 --> 00:56:20,889
that you're going to have quite a lot of.

793
00:56:21,529 --> 00:56:22,569
You don't want it to feel too greasy.

794
00:56:22,709 --> 00:56:24,149
So actually you want something to kind of cut through

795
00:56:24,149 --> 00:56:26,990
or like a kind of nice mustardy dressing

796
00:56:26,990 --> 00:56:29,929
or something that just kind of cuts through the fat

797
00:56:29,929 --> 00:56:31,970
with the acidity and it's just going to bring balance

798
00:56:31,970 --> 00:56:33,149
and it's going to be delicious.

799
00:56:34,429 --> 00:56:35,149
Sounds good.

800
00:56:35,609 --> 00:56:36,389
We'll be rounding an hour.

801
00:56:37,329 --> 00:56:37,689
Exactly.

802
00:56:37,950 --> 00:56:41,009
And make sure you have it with a non-alcoholic beer

803
00:56:41,009 --> 00:56:43,069
rather than four points of Guinness.

804
00:56:43,509 --> 00:56:44,369
Plenty of water.

805
00:56:45,310 --> 00:56:46,290
Yeah, plenty of water.

806
00:56:46,290 --> 00:56:46,769
Yeah, that's it.

807
00:56:46,769 --> 00:56:47,709
Yeah, plenty of water.

808
00:56:47,950 --> 00:56:48,769
That's brilliant, Henry.

809
00:56:49,009 --> 00:56:52,129
I'm actually going to really try those tricks with the pans

810
00:56:52,129 --> 00:56:54,429
if I can get my porridge not to sleep in the morning.

811
00:56:54,869 --> 00:56:58,189
Try that with the cabbage and the broccoli.

812
00:56:58,349 --> 00:57:03,790
That sounds great because I'm probably the person that's seasoned in the boiled water.

813
00:57:03,790 --> 00:57:07,889
If you are boiling it, just make sure you put plenty of salt in your water.

814
00:57:08,990 --> 00:57:10,290
It'll make your veg delicious.

815
00:57:11,290 --> 00:57:13,889
I tend to steam it because there was that generation

816
00:57:13,889 --> 00:57:16,529
where we were told to steam our veg, weren't we, because it was healthier.

817
00:57:16,769 --> 00:57:21,470
do you steam that or do you just do it in your ways that you've said because it's much tastier

818
00:57:21,470 --> 00:57:25,529
you've got the know-how we've got one of those bamboo steamers but it's on the other side of the

819
00:57:25,529 --> 00:57:30,649
kitchen yeah it comes out occasionally if we do like dim sum or you know the kids have bowel buns

820
00:57:30,649 --> 00:57:35,349
or something but yeah yeah i think i find like broccoli it takes like 20 minutes in there whereas

821
00:57:35,349 --> 00:57:42,649
you know you kind of i'm normally a bit impatient yeah oh well yeah yeah absolutely right because um

822
00:57:42,649 --> 00:57:46,509
it does take a while because sometimes you've been cooking whatever else you're making and then i go

823
00:57:46,509 --> 00:57:51,409
oh no forgot to put the broccoli on so actually your method will not only save me time

824
00:57:51,409 --> 00:57:58,649
much quicker exactly exactly well and i'll write i'll write the recipe up and and share it so then

825
00:57:58,649 --> 00:58:04,049
people can have a go yeah no that's great henry i think everyone will appreciate that and yeah just

826
00:58:04,049 --> 00:58:09,689
a reminder to those listening to um follow us on instagram and facebook and all the different

827
00:58:09,689 --> 00:58:14,669
social media platforms um it's pretty much at the healthy bit and give us a like and a follow

828
00:58:14,669 --> 00:58:19,310
and subscribe if you can people please. Definitely. Thank you. Cheers Hayley.

829
00:58:20,109 --> 00:58:22,509
Thanks very much Henry. See you on the next episode.