1 00:00:00,000 --> 00:00:14,740 hi henry how are you today yeah i'm good thanks hayley how are you you well yes good thank you 2 00:00:14,740 --> 00:00:19,140 thank you for uh coming on to the podcast that we've started up this is very exciting 3 00:00:19,140 --> 00:00:24,200 pleasure yeah we are going to be diving into lots of different topics and today's topic 4 00:00:24,200 --> 00:00:30,740 is working from home so this is something that we see a lot of now um people coming into clinic 5 00:00:30,740 --> 00:00:37,340 with all kinds of various problems such as back pain shoulder pain and knee pain and that and many 6 00:00:37,340 --> 00:00:42,700 more problems associated with working from home and the idea of today is we're going to kind of 7 00:00:42,700 --> 00:00:47,920 question what people are doing but also more interestingly what people can cook with your 8 00:00:47,920 --> 00:00:54,800 skills, Henry, to make their lunches exciting. Fairly interesting. Yeah. So have you seen, 9 00:00:55,040 --> 00:01:00,560 like, you say people coming into clinic because of working from home. Is that kind of, I guess, 10 00:01:00,600 --> 00:01:06,020 since lockdown, has that been on the rise? And now we seem like a kind of delay of, you know, 11 00:01:06,020 --> 00:01:12,440 people starting to get issues on the back of it. Yeah, you're absolutely right. People come in, 12 00:01:12,500 --> 00:01:17,100 so through lockdown, people were quickly having to work from home. So they were... 13 00:01:17,100 --> 00:01:19,560 Yeah, terrible time, wasn't it? 14 00:01:19,920 --> 00:01:26,000 And people were kind of like sitting still on their bed and trying to balance the laptop on their knees. 15 00:01:26,220 --> 00:01:31,780 And then they were trying to work in front of it on the sofa, like trying to watch a bit of telly probably on Netflix at the same time. 16 00:01:32,120 --> 00:01:35,120 Because no one knew how long this was going to go on for, the pandemic. 17 00:01:35,680 --> 00:01:42,040 And then people started to try and work more sensibly from a desk at home, which might be the kitchen table. 18 00:01:42,040 --> 00:01:44,920 Again, sometimes it's not always designed for that. 19 00:01:45,080 --> 00:01:46,920 And our bodies don't cope with that very well. 20 00:01:47,100 --> 00:01:52,100 And so people started to come into clinics saying, I'm getting tension headaches, neck 21 00:01:52,100 --> 00:01:57,280 pain, back pain, because they'd been sitting there for three to six hours and anything 22 00:01:57,280 --> 00:02:02,200 up to eight hours in a day, trying to work from home and not always taking posture breaks 23 00:02:02,200 --> 00:02:03,660 and things that they needed to do. 24 00:02:03,660 --> 00:02:06,220 So we saw lots of problems all the time. 25 00:02:06,220 --> 00:02:07,220 Gotcha. 26 00:02:07,220 --> 00:02:12,320 So the whole kind of like working from home thing, because I mean, I have never worked 27 00:02:12,320 --> 00:02:16,580 from home and then obviously lockdown happened and suddenly I found myself working from home 28 00:02:16,580 --> 00:02:21,900 a lot more and um well possibly not doing a huge amount of work but but definitely the kind of like 29 00:02:21,900 --> 00:02:29,400 the setup wasn't great like um you know sitting at the kitchen table um on a dodgy chair like there 30 00:02:29,400 --> 00:02:35,320 was you know um i guess a lot more kind of like team schools and laptops working um whereas i 31 00:02:35,320 --> 00:02:38,660 guess when you're in the office you get distracted you get up to go get a cup of coffee you're kind 32 00:02:38,660 --> 00:02:43,280 of moving around a little bit more maybe a bit more um a bit more mobile whereas when you're just 33 00:02:43,280 --> 00:02:50,600 on your own at home it's quite easy just to kind of get into not moving so do you then i guess you 34 00:02:50,600 --> 00:02:57,920 you get knock-on effects for um you know if you do just sit still all day well people don't realize 35 00:02:57,920 --> 00:03:04,080 the pressure that goes through their discs so if um so say for example uh let's take a typical 36 00:03:04,080 --> 00:03:10,620 male who may weigh um sort of 70 kilograms if he is standing up 70 kilograms will go through his 37 00:03:10,620 --> 00:03:16,480 spine as soon as that same weighted male sits down the pressure goes up and it's like the equivalent 38 00:03:16,480 --> 00:03:21,620 of 150 kilograms going through your back just by sitting down on your bottom so that's the 39 00:03:21,620 --> 00:03:25,860 difference of the load going through your back and same again with like leaning forward or if 40 00:03:25,860 --> 00:03:29,620 you're sort of terrible with your posture and you sort of lean onto your elbows you're going to 41 00:03:29,620 --> 00:03:33,480 increase the pressure through the discs and you're absolutely right people doing all of this now 42 00:03:33,480 --> 00:03:38,100 I'm literally leaning forward on my elbows and I'm 70 kilos. 43 00:03:38,100 --> 00:03:41,520 So what should I be doing? 44 00:03:41,680 --> 00:03:42,860 Do I need to sit back? 45 00:03:43,520 --> 00:03:45,400 How about they're not getting back in this podcast? 46 00:03:46,360 --> 00:03:49,880 So we need to try and sit sort of really through our pelvis. 47 00:03:50,140 --> 00:03:52,300 So if you imagine your hips like a bucket of water, 48 00:03:52,720 --> 00:03:55,980 if your pelvis is level, the water will stay in the middle of the bucket. 49 00:03:56,520 --> 00:03:57,680 But if you tip forward, 50 00:03:57,760 --> 00:04:00,460 so some people sit with their pelvis slightly tipped forward, 51 00:04:00,580 --> 00:04:03,340 that's like pouring water out the front of your bucket. 52 00:04:03,480 --> 00:04:04,480 Okay. 53 00:04:04,480 --> 00:04:07,980 And if you tip back, so most people are slumpers, so they'll slump back. 54 00:04:07,980 --> 00:04:11,360 So it's called a posterior tilt of the pelvis. 55 00:04:11,360 --> 00:04:13,900 And that's like water pouring out the back of your bucket. 56 00:04:13,900 --> 00:04:17,780 And that's really bad for the lower back to put a strain through the lower back. 57 00:04:17,780 --> 00:04:23,880 So we want to use the tummy muscles to sit up and upright through and onto our hips properly. 58 00:04:23,880 --> 00:04:25,720 And that stabilizes us really nicely. 59 00:04:25,720 --> 00:04:30,160 But there's things that you can do at home to kind of help your setup, because we all 60 00:04:30,160 --> 00:04:34,800 probably just put your laptop on start working away and you don't actually think about things 61 00:04:34,800 --> 00:04:39,520 like your screen height and how far away you are from your screen yeah do you do any of that henry 62 00:04:39,520 --> 00:04:44,960 the work i've got like well at work i've got you know little risers and you know i've got a nice 63 00:04:44,960 --> 00:04:49,600 chair that kind of is on wheels and bounces around a little bit and you can adjust it whereas 64 00:04:49,600 --> 00:04:54,640 yeah at home it's just lapsed up on a table normally crap everywhere that you just kind of 65 00:04:54,640 --> 00:04:59,520 push to one side like i don't have an office setup so to speak because it's it for me it's 66 00:04:59,520 --> 00:05:06,060 more sporadic, like it's not like I'm not at home, you know, often, like it's once in 67 00:05:06,060 --> 00:05:09,960 a while, but I guess, yeah, you just kind of perch wherever. Actually, recently I've 68 00:05:09,960 --> 00:05:15,640 been doing it in the garden, which is quite pleasant, but sitting on a dodgy garden furniture. 69 00:05:15,640 --> 00:05:17,640 Pretty hard for the bum. 70 00:05:17,640 --> 00:05:19,640 Yeah, yeah, hard for the bum, exactly. 71 00:05:19,640 --> 00:05:23,760 That's it. But we should, even if you think, so what you've described there, Henry, is 72 00:05:23,760 --> 00:05:27,760 a little bit of hop-dusking. So some people probably go around and they might go into 73 00:05:27,760 --> 00:05:32,620 the garden they might go into different rooms they might even pop into the office from time to time 74 00:05:32,620 --> 00:05:37,200 and then work from home um however long you're sitting there so if you're sitting there for more 75 00:05:37,200 --> 00:05:42,540 than 20 minutes to half an hour you should really be thinking about how you are set up so there's 76 00:05:42,540 --> 00:05:47,980 been quite easy nice ways to do it so you should really when you first sit down at your desk you 77 00:05:47,980 --> 00:05:54,360 should kind of sit down tuck your bottom completely underneath you so that you can kind of squash 78 00:05:54,360 --> 00:06:00,160 yourself into the desk and then you have your arms just by your side and your forearms just 79 00:06:00,160 --> 00:06:06,180 nice and flat onto the desk and at that point if your hands can kind of just comfortably sit and 80 00:06:06,180 --> 00:06:11,480 rest onto the desk you shouldn't have your kind of shoulders lifted up towards your ears you should 81 00:06:11,480 --> 00:06:16,580 be quite relaxed with it and then then you think from there onwards how everything else is set up 82 00:06:16,580 --> 00:06:22,120 around you so you should have your keyboard just nice and comfortably just at your fingertip level 83 00:06:22,120 --> 00:06:27,200 and then your screen height, you should actually be able to reach out your hands in front of you 84 00:06:27,200 --> 00:06:30,440 and you should actually be able to touch your screen. 85 00:06:30,780 --> 00:06:35,180 If it's too far away, then you're going to obviously reach a bit more hunched over. 86 00:06:35,540 --> 00:06:39,880 And if it's too close, obviously you're going to hit it before you've stretched your arms out. 87 00:06:40,360 --> 00:06:43,520 And your eyeline needs to be in line with the top of the screen as well. 88 00:06:43,800 --> 00:06:48,480 Gotcha. Because when I'm at work, so I have my laptop that I plug in 89 00:06:48,480 --> 00:06:51,200 and I've got a separate keyboard and then a separate screen. 90 00:06:51,200 --> 00:06:53,260 So it's like a nice setup and I've got a nice mouse. 91 00:06:53,260 --> 00:06:58,140 Whereas I find when I'm at home, I kind of end up doing this, like I'm typing really close 92 00:06:58,140 --> 00:07:01,100 up and everything just kind of eases up. 93 00:07:01,100 --> 00:07:05,960 And so I actually don't particularly like working from home because though it's nice 94 00:07:05,960 --> 00:07:10,440 of seekers, you can do things at your own pace or whatever and change things up a little 95 00:07:10,440 --> 00:07:11,440 bit. 96 00:07:11,440 --> 00:07:13,700 But actually, yeah, I find myself that kind of laptop working. 97 00:07:13,700 --> 00:07:15,100 I really dislike it. 98 00:07:15,100 --> 00:07:21,820 And so, and I guess I see people, you know, my business, we sell lots of bread to cafes. 99 00:07:21,820 --> 00:07:25,340 And so, you know, that whole kind of cafe culture and people on their laptops all day. 100 00:07:25,340 --> 00:07:27,520 And I just, I don't look at them with envy. 101 00:07:27,520 --> 00:07:31,660 It's like, oh, so nice to sit in a cafe, I'll do long, drinking, you know, oatmeal lattes 102 00:07:31,660 --> 00:07:32,660 or whatever. 103 00:07:32,660 --> 00:07:37,980 Actually, it looks like you're just going to get a bad back and that kind of, you know, 104 00:07:37,980 --> 00:07:39,140 tight and close together. 105 00:07:39,140 --> 00:07:43,660 Whereas I like to be a bit more kind of, you know, kind of, own my space. 106 00:07:43,660 --> 00:07:51,720 Yeah, and being able to move around. So that's really important because otherwise, like you say, discs can actually dry out a little bit if you stay stuck in one position for too long. 107 00:07:52,640 --> 00:07:57,660 And people might think a little bit more about their back pain, shoulder pain, neck pain when they're working. 108 00:07:57,880 --> 00:08:02,700 But as physios, we always say, like, don't forget about your eye muscles. 109 00:08:03,000 --> 00:08:06,260 So the eye strain that you're having when you're looking at a screen. 110 00:08:06,920 --> 00:08:09,880 So, you know, like you talk about 20-20 vision. 111 00:08:09,880 --> 00:08:15,320 there's a nice little trick that you can remember as 20-20 for your eye, which is you should look 112 00:08:15,320 --> 00:08:22,040 20 feet away for 20 seconds. And that's a nice way to allow those muscles to relax around your eye. 113 00:08:22,040 --> 00:08:26,200 Is that like training them or is that just to let things refocus a little bit? 114 00:08:26,200 --> 00:08:31,960 It's because the lens is controlled by eye muscles and they need time to relax because 115 00:08:31,960 --> 00:08:36,680 otherwise they're being held on a contraction because obviously the lens shape's shortened to 116 00:08:36,680 --> 00:08:39,440 to actually look at what you're looking at on the screen. 117 00:08:39,440 --> 00:08:43,160 So you need time to just let those eye muscles relax and focus. 118 00:08:43,160 --> 00:08:46,140 And if you've looked in the distance and everything's slightly blurry 119 00:08:46,140 --> 00:08:49,580 for even a few seconds, that shows your eyes are already tired. 120 00:08:49,940 --> 00:08:52,700 So you should be doing it regularly, but we don't all do it enough. 121 00:08:52,760 --> 00:08:55,120 So it's a good thing to try and remember. 122 00:08:55,460 --> 00:08:59,420 Because I had it with my phone a few, I think maybe like six months ago, 123 00:08:59,500 --> 00:09:02,360 there was an update and if it was getting too close, it would then kind 124 00:09:02,360 --> 00:09:06,440 of be putting in, it was like kind of, you know, hold the phone further away. 125 00:09:06,680 --> 00:09:12,200 Which is probably a good thing, but what I had to do was enlarge the text because it was so far away. 126 00:09:12,460 --> 00:09:14,600 I was then like straining my eyes to try and see it properly. 127 00:09:14,880 --> 00:09:19,560 So I'm now like a kind of, like my mum's phone, everything's like kind of extra large. 128 00:09:19,560 --> 00:09:20,140 I know what you mean. 129 00:09:20,380 --> 00:09:21,980 Maybe it's just starting to get an old, I don't know. 130 00:09:22,840 --> 00:09:24,200 I did exactly the same though. 131 00:09:24,240 --> 00:09:30,040 I put that on my phone and the amount of times it was telling me it was too close was quite scary, isn't it? 132 00:09:30,120 --> 00:09:32,380 So it's good to have those reminders. 133 00:09:32,680 --> 00:09:35,640 And I say to patients, have like little post-it notes. 134 00:09:35,640 --> 00:09:37,640 I'm a bit old school and I like bits of paper. 135 00:09:37,860 --> 00:09:42,480 And I say, look, just put posture on a piece of, on a post-it, stick it up. 136 00:09:42,700 --> 00:09:45,800 And every time you look at it, you should move of some sort. 137 00:09:45,900 --> 00:09:49,560 So that could just be standing up and sitting back down again. 138 00:09:49,740 --> 00:09:55,700 So people who are answering phone calls throughout their working day, I say to them, if it's not obviously too often, 139 00:09:56,120 --> 00:10:01,180 if the phone, every time the phone rings, stand up to answer it and then sit back down to take the call. 140 00:10:01,180 --> 00:10:06,220 If you can't, if you're not doing like a long call and you can walk around doing these meetings 141 00:10:06,220 --> 00:10:09,300 where you're talking on a hands-free kit or something like that. 142 00:10:09,860 --> 00:10:14,920 But that difference of standing up can just help replump up the discs in our back, 143 00:10:15,380 --> 00:10:20,740 helps the oxygenation and also can significantly help metabolic processes in the body 144 00:10:20,740 --> 00:10:22,600 so it can reduce your risk of diabetes. 145 00:10:23,080 --> 00:10:25,620 Tell me, what does metabolic mean? 146 00:10:26,180 --> 00:10:27,160 I've heard that word. 147 00:10:27,160 --> 00:10:32,560 I said metabolic systems, kind of all how the body's functioning sort of internally. 148 00:10:32,920 --> 00:10:38,600 So all the kind of what's going on with our blood sugar control, cortisol control, all 149 00:10:38,600 --> 00:10:44,220 the cardiac systems, brain systems, everything working together with the gut, everything. 150 00:10:44,840 --> 00:10:50,560 So metabolic wise, what we're looking to try and do is to kind of not kind of feed into 151 00:10:50,560 --> 00:10:55,260 that too severely with kind of overstimulating it too much in the wrong way. 152 00:10:55,260 --> 00:11:03,200 So like if we're very stressed and we're eating too much sugar at our desks and then we're not moving, that's a very stressful environment for the body. 153 00:11:03,420 --> 00:11:06,300 And that can lead, we know, can lead to longer term conditions. 154 00:11:06,300 --> 00:11:12,620 And we know things like osteoporosis is even a metabolic disorder now and sort of diabetes as well. 155 00:11:12,760 --> 00:11:24,300 And if you can stand up just periodically through the day, there have been studies that have shown that if you can stand up periodically through the day, it's the equivalent of like walking or running a marathon by the end of the year. 156 00:11:24,300 --> 00:11:31,660 So it's completely insane how good it is for you and how easy it really is to build into 157 00:11:31,660 --> 00:11:32,660 your day. 158 00:11:32,660 --> 00:11:37,100 But people tend to just go, oh, the physios told me to stand up and they go, I can't really 159 00:11:37,100 --> 00:11:39,180 see why that would have that much impact. 160 00:11:39,180 --> 00:11:44,020 But if you tell it to the patient or whoever in that way, they'll go, oh, actually, maybe 161 00:11:44,020 --> 00:11:45,020 I will do that. 162 00:11:45,020 --> 00:11:47,180 And then I can claim I've done a marathon by the end of the year. 163 00:11:47,180 --> 00:11:48,340 Yeah, no, that's good. 164 00:11:48,340 --> 00:12:03,677 Well my watch every I think every hour I think I probably set it to half an hour at the moment it now it buzzes saying like time to stand up And I do you know as a very compliant fitter I stand up But you can get in meetings 165 00:12:03,677 --> 00:12:09,677 because quite often you're in a meeting that's gone for a couple of hours or so. It's a bit 166 00:12:09,677 --> 00:12:13,357 rude to just get up and wander around. But if you watch tells you to get up, you're like, 167 00:12:13,357 --> 00:12:16,637 well, I better stand up for a minute. And actually it's quite good to, you know, kind 168 00:12:16,637 --> 00:12:20,497 of stretch things out, you know, and sometimes you can even, you know, move the meeting on 169 00:12:20,497 --> 00:12:23,997 a little bit or kind of, you know, just change the dynamic slightly. 170 00:12:23,997 --> 00:12:24,997 Yeah, yeah. 171 00:12:24,997 --> 00:12:30,737 I think just, you know, sitting still for too long, it's like being in the car for ages, 172 00:12:30,737 --> 00:12:31,737 isn't it? 173 00:12:31,737 --> 00:12:34,117 You just feel all kind of stiff and not great. 174 00:12:34,117 --> 00:12:40,737 So are you seeing more people coming into the clinic with kind of these symptoms that 175 00:12:40,737 --> 00:12:47,317 are kind of, and you're saying that linked to working from home and having a poor set 176 00:12:47,317 --> 00:12:49,257 up and posture, et cetera? 177 00:12:49,257 --> 00:12:50,257 Yes. 178 00:12:50,257 --> 00:13:00,477 So I would say pretty much at least three or four times a day in clinics, I'm talking to people about how to be setting up their home set up and just actually looking at how they're sitting. 179 00:13:00,477 --> 00:13:03,897 I say to them, take a picture and bring it in and I'll have a little look. 180 00:13:04,157 --> 00:13:11,037 And going through some of the tips that we've talked about already, just to make such a difference to their day and showing them what exercises they can do. 181 00:13:11,337 --> 00:13:19,797 And actually, sometimes people are on meetings and they feel too scared or too like, they feel like, oh, I'll be a bit strange if I start moving around on a meeting. 182 00:13:19,797 --> 00:13:23,457 and everyone's looking at me and I'm like well that's what physios do all the time we don't 183 00:13:23,457 --> 00:13:29,317 really care um but you can embrace the weirdness embrace the weirdness we're being deaf right 184 00:13:29,317 --> 00:13:34,037 oh he's the they're the one who keeps moving yeah I just keep shooting off screen yeah 185 00:13:34,037 --> 00:13:37,597 that's it yeah so when you see people doing that they look like they're on a wheelie or on a 186 00:13:37,597 --> 00:13:42,777 skateboard but it's it doesn't have to even require movement so people say what can I do 187 00:13:42,777 --> 00:13:46,157 where I'm not going to feel embarrassed and I'm like well if you can't do anything at all 188 00:13:46,157 --> 00:13:52,057 just squeeze your bottom cheeks together and relax because the the gluteal muscles will kind 189 00:13:52,057 --> 00:13:56,337 of help boost the blood circulation um and actually that's really good you're going to 190 00:13:56,337 --> 00:13:59,897 strengthen up your buttock muscles and that's also good for your hips and your lower back 191 00:13:59,897 --> 00:14:04,697 so that's it doing it now henry you're doing it now yeah then you just squeeze and relax you can 192 00:14:04,697 --> 00:14:09,717 even do pelvic floor exercises at the desk so you can pull up your pelvic floor and it's not just 193 00:14:09,717 --> 00:14:13,237 for women to do it's vitally important for men that's like that bucket of water you were talking 194 00:14:13,237 --> 00:14:19,457 about tilting your back the bucket water is the hip and pelvic position that you need to sit through 195 00:14:19,457 --> 00:14:24,857 but the pelvic floor is um where we pull up our pelvic floor muscles to help support all our 196 00:14:24,857 --> 00:14:28,877 internal organs and to help things with like stress incontinence so if you were to laugh 197 00:14:28,877 --> 00:14:34,617 sneeze cough you might have a little bit of leakage um ladies have that more regularly because 198 00:14:34,617 --> 00:14:41,017 obviously having had babies um but actually men do have this problem later on in life and they 199 00:14:41,017 --> 00:14:45,457 it usually presents for men like going to the toilet a lot in the nighttime and people go oh 200 00:14:45,457 --> 00:14:49,997 i'm getting old i'm getting up in the nighttime but actually pelvic floor exercises for men are 201 00:14:49,997 --> 00:14:56,337 just as important as it is for females so trying to do those at the desk um can really make a huge 202 00:14:56,337 --> 00:15:02,117 difference to how things are controlled my dad used to have this like um it was like a round 203 00:15:02,117 --> 00:15:06,777 bit of wood and then it had like a ball on the bottom and he used to like wiggle his feet like 204 00:15:06,777 --> 00:15:11,257 around and back and forth. Is that kind of, so he would, when he was sat at his desk, he always had 205 00:15:11,257 --> 00:15:16,217 it and I guess maybe a physio at some point had given it to him and I think it was to get his 206 00:15:16,217 --> 00:15:21,817 kind of legs moving, I don't know. Is that? Yeah. It sounds like. It was like a reminder because he 207 00:15:21,817 --> 00:15:26,537 just had his feet on it all the time so then he was always slightly kind of moving his legs around. 208 00:15:26,537 --> 00:15:31,257 Yeah, it sounds like the wobble board so almost like, do you remember as a kid, 209 00:15:31,257 --> 00:15:35,817 you used to have a little ball and you had like a outside and you used to jump on them. I think 210 00:15:35,817 --> 00:15:37,677 I think those people like jump jumpers or something. 211 00:15:38,217 --> 00:15:41,277 But they look like, they can also be like a wobble board. 212 00:15:41,417 --> 00:15:43,217 So yeah, the rotation through the foot, 213 00:15:43,317 --> 00:15:44,957 so you're getting movement through the ankle, 214 00:15:45,677 --> 00:15:47,157 which can be quite good as well. 215 00:15:47,657 --> 00:15:48,897 Just to boost the circulation, 216 00:15:49,117 --> 00:15:51,697 because sitting and having our feet flat onto the floor, 217 00:15:51,897 --> 00:15:54,277 we can get quite stiff through our ankles. 218 00:15:54,277 --> 00:15:57,417 So actually just going forward and backwards with our ankles, 219 00:15:57,577 --> 00:15:58,997 almost as if you're on an aeroplane. 220 00:15:59,237 --> 00:16:01,197 So sort of kicking forward with your toes 221 00:16:01,197 --> 00:16:03,317 and then pulling them back up quite hard. 222 00:16:03,497 --> 00:16:04,817 And even doing heel raises. 223 00:16:04,817 --> 00:16:14,297 So if you've got your feet flat on the floor and you just lift your heels up by doing that, that has also been shown to be really good to work through the back of your legs. 224 00:16:14,297 --> 00:16:20,137 So a muscle called your soleus muscle, especially if you kind of push down through your knees and you can push up and down. 225 00:16:20,237 --> 00:16:27,337 And that, again, has been linked with not only reducing stiffness in your ankles, but can actually help control your blood sugar. 226 00:16:27,557 --> 00:16:32,417 And that's for hours afterwards. So it's got such good benefits from just doing movements like that. 227 00:16:32,417 --> 00:16:37,177 So you can squeeze your bottom, squeeze your pelvic floor muscles, pump your ankles and 228 00:16:37,177 --> 00:16:38,237 lift up your heels. 229 00:16:38,237 --> 00:16:43,197 And you've already improved your quality of life and your health just by sitting and working 230 00:16:43,197 --> 00:16:44,197 at your laptop. 231 00:16:44,197 --> 00:16:46,757 So when you say improves your, you mentioned about the sugars. 232 00:16:46,757 --> 00:16:51,917 So I would always think of like the foods you eat would, you know, raise your sugar levels 233 00:16:51,917 --> 00:16:56,197 or not, but also through simple exercises, you can lower the sugar level. 234 00:16:56,197 --> 00:16:58,197 So is that your saying? 235 00:16:58,197 --> 00:17:02,377 So basically if you can work your muscles, if you've got good muscle strength, we know 236 00:17:02,377 --> 00:17:06,757 that the more muscle we have is the better it is so you've probably heard people say if they've got 237 00:17:06,757 --> 00:17:12,677 good grip strength that it's a sign of you know healthy and you're strong and your kind of general 238 00:17:12,677 --> 00:17:18,217 fitness is overall much better than someone with a lower grip strength so the more um we have lots 239 00:17:18,217 --> 00:17:23,557 of things going on with our muscles and if we can keep as strong as possible um it can help kind of 240 00:17:23,557 --> 00:17:27,817 it's almost see everything in your body is like mopping things up all the time so it can kind of 241 00:17:27,817 --> 00:17:32,977 clear out excess sugar oxidative stress things like that so what we want to do is just really 242 00:17:32,977 --> 00:17:37,857 make the most of our muscles to support the structures that we have but also thinking about 243 00:17:37,857 --> 00:17:42,517 our organs as well and as long as we're eating the right things then obviously that's going to 244 00:17:42,517 --> 00:17:46,917 have a big impact too which is going to be interesting now probably to talk about what 245 00:17:46,917 --> 00:17:53,197 we can eat because I know that obviously eating healthy is really important to facilitate what 246 00:17:53,197 --> 00:17:57,537 you're doing when you're like working from home or exercising. But sometimes it's having 247 00:17:57,537 --> 00:18:04,237 those extra quick, easy ways to prepare food, isn't it, at home? So Henry, what do you think 248 00:18:04,237 --> 00:18:05,237 for yourself? 249 00:18:05,237 --> 00:18:10,637 Well, I guess what I think about myself working from home is that when I'm at work, I have 250 00:18:10,637 --> 00:18:14,657 a fairly good routine. And so whether that's what I have for breakfast or whether I don't 251 00:18:14,657 --> 00:18:20,537 have breakfast, I'm extending that kind of fasting period, which I started doing recently. 252 00:18:20,537 --> 00:18:25,037 actually it was tricky in the first couple of weeks, but actually has been, it's been 253 00:18:25,037 --> 00:18:28,457 fine kind of holding off until lunch. But then what I find is if I'm working for my 254 00:18:28,457 --> 00:18:33,397 home, obviously you've got access to all sorts of nice snacks and tasty things in your fridge 255 00:18:33,397 --> 00:18:34,397 and whatnot. 256 00:18:34,397 --> 00:18:39,137 And it's easy just to start. Yeah, yeah, yeah. It's easy just to like, you know, I probably 257 00:18:39,137 --> 00:18:43,537 drink more coffee when I'm at home because you know, I better get up and, you know, move 258 00:18:43,537 --> 00:18:46,537 around a little bit. And, but then also, you know, when you're getting a coffee, you're 259 00:18:46,537 --> 00:18:51,297 there's the biscuits, there's the chocolate, there's that bit of cake left over from the 260 00:18:51,297 --> 00:18:58,657 weekend. It's very easy to just like start off badly. And for me, I think once I kind 261 00:18:58,657 --> 00:19:06,237 of fall off the bandwagon, you can spiral pretty quickly, can't you? So if you've smashed 262 00:19:06,237 --> 00:19:11,537 out a cake before 10am, you're probably in for a bad day. 263 00:19:11,537 --> 00:19:12,537 Bad day. 264 00:19:12,537 --> 00:19:15,937 Yeah, bad day. And then you're like, wow, that's a bad day. So I might as well just lean into 265 00:19:15,937 --> 00:19:21,637 it and tomorrow will be better. So yeah, so I guess, you know, if you, if you're, you 266 00:19:21,637 --> 00:19:26,097 know, if I was to be working at home more often, it'd probably be having to make a little 267 00:19:26,097 --> 00:19:31,497 plan about what I was going to eat and just try to be a little bit more disciplined. And 268 00:19:31,497 --> 00:19:36,037 the things that have made a difference for me is that I used to, you know, would eat 269 00:19:36,037 --> 00:19:40,937 porridge for breakfast or granola or bread for a half. I worked for a bakery, so you 270 00:19:40,937 --> 00:19:43,377 know, a lot of bread. Yeah, I'd love your bread. 271 00:19:43,377 --> 00:19:48,817 Yeah, yeah, yeah, which is lovely and it's very easy and it kind of like, you know, things that people would have around the house. 272 00:19:48,917 --> 00:19:54,077 But I just found that, you know, if I had that at seven o'clock in the morning by 10 o'clock, I'm hungry again. 273 00:19:54,077 --> 00:19:58,077 So I need another piece of bread or, you know, looking for another snack. 274 00:19:58,237 --> 00:20:00,677 And then you're just on that kind of constant roller coaster. 275 00:20:01,257 --> 00:20:08,537 So for me, the last maybe couple of years, I've been, if I do have breakfast, I try and have a more kind of higher protein breakfast. 276 00:20:08,537 --> 00:20:13,977 So whether that's scrambled eggs or yogurt, not with the granola, but maybe with some nuts 277 00:20:13,977 --> 00:20:17,377 and seeds, you know, just something that's going to kind of fill you up a bit longer. 278 00:20:17,377 --> 00:20:19,697 And I definitely find that that helps. 279 00:20:19,697 --> 00:20:23,777 It just doesn't give you those kind of hunger pangs or that kind of sugar crash. 280 00:20:23,777 --> 00:20:24,777 Yeah. 281 00:20:24,777 --> 00:20:29,857 And then you've kind of, I don't know, if you like start off, you know, with either 282 00:20:29,857 --> 00:20:35,737 not having breakfast or having a kind of like a high protein breakfast, I don't know, you 283 00:20:35,737 --> 00:20:41,237 You then feel like you've already, you're on the good route and then it's easy to kind 284 00:20:41,237 --> 00:20:43,497 of continue because you haven't fallen off the bandwagon. 285 00:20:43,497 --> 00:20:44,497 That's it. 286 00:20:44,497 --> 00:20:46,457 You kind of set yourself up only for the day. 287 00:20:46,457 --> 00:20:48,857 I love a bit of porridge. 288 00:20:48,857 --> 00:20:50,977 Porridge is really good for your cholesterol as well. 289 00:20:50,977 --> 00:20:51,977 Is it? 290 00:20:51,977 --> 00:20:52,977 Okay. 291 00:20:52,977 --> 00:20:53,977 Yeah, it's really good. 292 00:20:53,977 --> 00:20:56,977 It's a whole package thing, isn't it? 293 00:20:56,977 --> 00:20:57,977 It's the whole grain, I guess, isn't it? 294 00:20:57,977 --> 00:20:58,977 Yes. 295 00:20:58,977 --> 00:20:59,977 Yeah. 296 00:20:59,977 --> 00:21:03,977 So porridge is really good for your cholesterol and I like to eat a pear sometimes at breakfast 297 00:21:03,977 --> 00:21:08,617 time because um that's also supposed to be good really good like fiber as well for you 298 00:21:08,617 --> 00:21:14,537 and for you um and yeah i just porridge with the nuts and seeds is a great breakfast starter and 299 00:21:14,537 --> 00:21:17,777 that's something you can prepare the night before too can't you if you're into these 300 00:21:17,777 --> 00:21:23,817 yes um overnight oats but i actually like the hot porridge i think it feels to me like it's more of a 301 00:21:23,817 --> 00:21:29,157 meal yeah yeah i guess maybe yeah i mean i probably more in the the kind of the autumn 302 00:21:29,157 --> 00:21:33,797 and winter times you know it kind of feels like the time for a porridge but um the yeah 303 00:21:33,797 --> 00:21:37,497 I guess because you're getting the whole grain whereas the um so you've got all the fiber 304 00:21:37,497 --> 00:21:43,737 and you know everything in it and uh but yeah and also maybe the the soaking overnight you 305 00:21:43,737 --> 00:21:50,157 kind of um starting to kind of break down some of those kind of um you know complex sugars 306 00:21:50,157 --> 00:21:54,917 or proteins etc in the in the the oat which maybe makes it slightly easier to digest I 307 00:21:54,917 --> 00:22:00,757 don't know but i have i have read about that and there's probably some sense in it um yeah especially 308 00:22:00,757 --> 00:22:05,737 with things like when you people rinse their beans um if they're eating beans and they suffer 309 00:22:05,737 --> 00:22:10,137 with like ibs or a lot of gas like if you double rinse the beans and things like that that can 310 00:22:10,137 --> 00:22:16,477 really help but washing off the kind of the the um the kind of the kind of the tin juice stuff that 311 00:22:16,477 --> 00:22:22,057 looks like it's kind of amalgamated in the tin so you kind of double rinse them sometimes it can 312 00:22:22,057 --> 00:22:29,277 And it can just lower your chances if you get a bit bloated and a bit of wind if you're new to eating beans. 313 00:22:29,437 --> 00:22:33,097 And obviously you should start slowly and build up your tolerance, things like that. 314 00:22:33,797 --> 00:22:42,757 But lunches, and I know that my patient and some of the patients in clinic that I see will struggle with making things that are healthy from scratch. 315 00:22:42,757 --> 00:22:50,297 And I, over the last several years, well, few years with a daughter who's got a nut allergy, I love making things from scratch. 316 00:22:50,297 --> 00:22:57,157 and so making things like a simple, like a wrap or something that's not processed, 317 00:22:57,237 --> 00:23:01,137 I hate processed breads and obviously bread man here. 318 00:23:01,977 --> 00:23:07,497 How can you make a, so I sometimes make pizza bases that's got like 319 00:23:07,497 --> 00:23:11,537 yogurt and flour mixed together and that makes quite a quick pizza base 320 00:23:11,537 --> 00:23:13,257 but can you make wraps quite quick? 321 00:23:13,257 --> 00:23:16,517 That's almost like a chapati kind of Indian style flatbread. 322 00:23:16,957 --> 00:23:17,077 Yeah. 323 00:23:18,397 --> 00:23:19,457 Sorry, what was your question? 324 00:23:19,457 --> 00:23:23,837 Does that work the same if I was to use the flour and the yogurt? 325 00:23:24,077 --> 00:23:28,357 Does that, if I just make it flat, does that literally make a flatbread or do you have to add that? 326 00:23:28,457 --> 00:23:28,737 Yeah, exactly. 327 00:23:28,897 --> 00:23:29,137 Yeah, yeah. 328 00:23:29,157 --> 00:23:34,177 I mean, you're probably as simple as flatbread. 329 00:23:34,257 --> 00:23:37,337 Yeah, it's just literally, I mean, just flour and water would probably be more simple. 330 00:23:37,437 --> 00:23:41,057 But with the yogurt, you add in a little bit of fat and a bit more richness to it. 331 00:23:41,057 --> 00:23:42,517 So it's going to color up a bit nicer. 332 00:23:42,517 --> 00:24:01,694 I mean for me when it comes to you know things like pizzas or flatbreads the thing that can really change it is if you ferment it for longer Because obviously if you just kind of mixing it straight away and then processing it the flour is fairly like not like raw that maybe the wrong word 333 00:24:01,793 --> 00:24:05,053 but it's as it's most kind of complex. 334 00:24:05,253 --> 00:24:08,934 Whereas if you allow it to either ferment, so you either do it the day before 335 00:24:08,934 --> 00:24:11,573 and just allow it just to sit in the fridge, it starts to, 336 00:24:12,113 --> 00:24:16,053 when you mix flour and water together, it kicks off loads of like enzymic reactions 337 00:24:16,053 --> 00:24:21,454 And there's loads of magic and science happening, but basically the wheat will start to break 338 00:24:21,454 --> 00:24:27,653 down and the longer you can let it break down, the more digestible it is for you. 339 00:24:27,653 --> 00:24:32,194 So we see a lot of people have issues with like gluten intolerant and then they move 340 00:24:32,194 --> 00:24:36,993 to either like a whole meal or a spout, which is slightly kind of softer or like a sourdough, 341 00:24:36,993 --> 00:24:39,653 which has got this kind of longer fermentation time. 342 00:24:39,653 --> 00:24:42,233 And actually they find it's much easier for them to digest. 343 00:24:42,233 --> 00:24:46,473 And it's because a lot of the processing has happened before you come to eat it. 344 00:24:46,473 --> 00:24:50,133 Whereas if you eat flour, kind of straight from the back, you're going to get really 345 00:24:50,133 --> 00:24:51,133 bad indigestion. 346 00:24:51,133 --> 00:24:56,174 So cooking it, you know, helps make it more edible, but if you can also give it a fermentation, 347 00:24:56,174 --> 00:24:57,174 that definitely helps. 348 00:24:57,174 --> 00:25:02,914 And also, well, I find if I, you know, if I, if I start with white bread and, you know, 349 00:25:02,914 --> 00:25:08,393 like a kind of classic kind of tin loaf and have that with butter and jam, I'm going to 350 00:25:08,393 --> 00:25:10,773 be hungry in like two hours time. 351 00:25:10,773 --> 00:25:16,493 if you have like a rice sourdough or just any sourdough, something that's had like a 352 00:25:16,493 --> 00:25:19,733 long fermentation and you have it with scrambled eggs, it's probably going to keep me going 353 00:25:19,733 --> 00:25:22,813 for a few hours longer before I'm hungry again. 354 00:25:22,813 --> 00:25:29,533 So, and I think a lot of that is one, it's obviously the sugars, but also that kind of 355 00:25:29,533 --> 00:25:33,993 slow fermentation just, I think it makes it easier for your body to digest and kind of 356 00:25:33,993 --> 00:25:36,954 absorb the kind of nutrients from the flour. 357 00:25:36,954 --> 00:25:42,153 But yeah, I mean, mixing, you know, I guess for me, kind of the starting point is the shopping. 358 00:25:42,613 --> 00:25:46,373 So, you know, you've got a house full of crisp Kit Kats. 359 00:25:46,973 --> 00:25:48,053 You're going to reach for that one. 360 00:25:48,073 --> 00:25:52,093 You know, pre-made stuff, you know, you know, it might look like good stuff, 361 00:25:52,153 --> 00:25:53,833 but actually it's all processed food essentially. 362 00:25:54,493 --> 00:25:56,833 It's been designed to be addictive. 363 00:25:57,053 --> 00:25:59,873 It's been designed to be tasty and make you want to eat more. 364 00:26:00,113 --> 00:26:03,133 Like there's a reason when you, you know, once you pop, you can't stop. 365 00:26:03,273 --> 00:26:05,373 You know, you eat one Pringle, you're probably going to eat the whole tub. 366 00:26:05,373 --> 00:26:07,333 But that's not an accident. 367 00:26:07,573 --> 00:26:09,793 They've done that because they want you to eat more Pringles. 368 00:26:09,793 --> 00:26:14,153 If you made your own Pringles, like, obviously don't make Pringles, 369 00:26:14,253 --> 00:26:17,853 but say you, I don't know, roasted up some potatoes or you, you know, 370 00:26:18,033 --> 00:26:21,553 like chickpeas, for example, you can dry them off, drain them off, 371 00:26:21,573 --> 00:26:25,113 and then roast them with some, you know, some spices, a bit of satar 372 00:26:25,113 --> 00:26:28,773 or some paprika, a bit of some seeds and that and stuff in there. 373 00:26:28,934 --> 00:26:30,973 You can almost make your own little kind of crunchy little snack. 374 00:26:31,953 --> 00:26:35,194 You're going to eat way less of them because they're just not as warrish. 375 00:26:35,194 --> 00:26:38,713 like they'll be tasting they'll fill you up and they got a good bit of protein but you're not going 376 00:26:38,713 --> 00:26:44,713 to eat like a whole pringle and um and so so for me i think it's about just trying to be a bit 377 00:26:44,713 --> 00:26:50,633 conscious of not having too many kind of processed foods in the house it's really difficult with when 378 00:26:50,633 --> 00:26:55,833 you've got kids you want lunch boxes and peer pressure and it's just easy and go from the shops 379 00:26:55,833 --> 00:27:00,393 they make it really hard to kind of find the the um find the natural products you know because we're 380 00:27:00,393 --> 00:27:06,313 just kind of constantly bombarded. But I think, you know, I know that if I'm a fairly conscious 381 00:27:06,313 --> 00:27:10,553 shopper, my wife does quite a lot of shopping as well, and she's also fairly aligned. We 382 00:27:10,553 --> 00:27:15,753 both kind of take this quite seriously. The temptation there isn't there, you know, if 383 00:27:15,753 --> 00:27:19,194 you haven't got loads of biscuits and cakes and crisps, well, you can't eat them. So you're just 384 00:27:19,194 --> 00:27:23,353 going to have to find something else. And then whether that's reaching for some whole nuts, 385 00:27:23,353 --> 00:27:30,153 obviously not for you um but something or even like um i actually find like parmesan like kind of 386 00:27:31,033 --> 00:27:35,833 you you can't eat a whole thing of parmesan because it's fast you're definitely gonna get 387 00:27:37,113 --> 00:27:45,353 but actually like it's it's for me it's like it's salty it's like high protein it's unpasteurized 388 00:27:46,473 --> 00:27:49,914 the milk so it's got you know it's not had all of the kind of the goodness bored out of it so it's 389 00:27:49,914 --> 00:27:50,993 And it's delicious. 390 00:27:52,633 --> 00:27:55,013 So I often, if I'm at home and I'm just feeling a bit peckish, 391 00:27:55,253 --> 00:27:57,553 I just have a little bit of parmesan and actually... 392 00:27:57,553 --> 00:27:58,233 You're great. 393 00:27:58,853 --> 00:27:59,713 Cut it in a chunk. 394 00:27:59,713 --> 00:28:01,273 No, I just chop it. 395 00:28:01,493 --> 00:28:03,113 No, yeah, I wouldn't be like, chew off it. 396 00:28:03,174 --> 00:28:05,073 Yeah, I just chop a few slices. 397 00:28:05,453 --> 00:28:06,033 Like a carrot. 398 00:28:07,174 --> 00:28:08,333 Yeah, exactly. 399 00:28:08,593 --> 00:28:10,473 Yeah, a bit of carrot, a bit of cucumber. 400 00:28:10,873 --> 00:28:13,313 I grow quite a lot of my own veg at the moment. 401 00:28:13,453 --> 00:28:15,633 I've got cucumbers coming out. 402 00:28:15,853 --> 00:28:17,093 Literally, it's like 10 a day. 403 00:28:17,093 --> 00:28:21,593 And yeah, I just, you know, bit of them with a bit of olive oil and salt and pepper and a bit of vinegar. 404 00:28:21,914 --> 00:28:23,713 Delicious. You know, that's a good snack. 405 00:28:23,993 --> 00:28:25,593 Yeah, that's always a good snack, isn't it? 406 00:28:25,674 --> 00:28:32,333 Having lots of choice, like having a few nuts, like you say, a little bit of cheese, having a little flatbread or something like that. 407 00:28:32,473 --> 00:28:35,353 But in terms of lunches, what would you normally eat, Henry? 408 00:28:35,533 --> 00:28:43,033 If you had to make yourself something tasty, what would you cook yourself up for lunchtime? 409 00:28:43,033 --> 00:28:49,273 So my wife works at home quite often, quite often, you know, lunch. 410 00:28:49,273 --> 00:28:53,453 You don't want to spend hours doing it because you might have meetings, you know, so you need, it needs to be kind of fairly quick. 411 00:28:54,633 --> 00:29:03,453 So if we, if we're going to be at home for a few of us in and out throughout the week, it's quite good to make one big thing that's ending and last and give you a few, a few days. 412 00:29:04,393 --> 00:29:07,393 For me, obviously soup is a, is a, is a great option. 413 00:29:07,393 --> 00:29:15,333 um you can do kind of green soup or red soup you know and just get stuff from the fridge and then 414 00:29:15,333 --> 00:29:20,434 you can add in uh you know always always sweat it you know onions and garlic with lots of either 415 00:29:20,434 --> 00:29:24,273 lots of butter and some olive oil and then add in you know if you've got veg that needs using up 416 00:29:24,273 --> 00:29:28,853 you can just kind of chuck it all in and um tin of chickpeas or a tin of butter beans um you can 417 00:29:28,853 --> 00:29:34,513 add some spices if you want to go or some lentils um uh depending on how you're feeling and then 418 00:29:34,513 --> 00:29:38,194 just blend it up. Now you've got a tasty soup and you know, you can just top it with some 419 00:29:38,194 --> 00:29:43,194 yoghurt or some seeds, you know, slice of bread. You know, you can make a big batch and 420 00:29:43,194 --> 00:29:46,513 that's going to last you for a couple of days. That's a super easy one, but sometimes the 421 00:29:46,513 --> 00:29:50,434 soup gets a bit boring. I'd make a big batch for my wife, have it once and she'd have it 422 00:29:50,434 --> 00:29:54,113 for the rest of the time. Yeah. And you can freeze that too, can't you, Henry? You can 423 00:29:54,113 --> 00:30:00,513 freeze that nicely. And yoghurt pots, you know, we, we, we, we seem to absolutely nail 424 00:30:00,513 --> 00:30:04,473 yogurt and actually they're really good for you know if you make a soup just pour them into there 425 00:30:04,473 --> 00:30:08,733 chuck them in the freezer and you know you've got something tasty that you can defrost fairly quickly 426 00:30:08,733 --> 00:30:13,653 and have a nutritious you know it's going to have lots of veggies in it that you can put 427 00:30:13,653 --> 00:30:19,533 you know like if okay say i've made a nice soup and then there was also some leftover 428 00:30:19,533 --> 00:30:25,273 from the night before i'd probably shred in a bit of chicken or a bit of shrizo because i like that 429 00:30:25,273 --> 00:30:29,813 my wife she might not do that because she'd probably be not sticky on it but um but you can 430 00:30:29,813 --> 00:30:34,133 of add some nice accessories to it or a little bit of structure and some, you know, a bit of 431 00:30:34,133 --> 00:30:38,373 kimchi if you've got it, you know, some kind of tasty things just to kind of boost it up. 432 00:30:38,373 --> 00:30:43,414 So it doesn't have to be like, I'm just eating boring green soup, like it, you know, it's all 433 00:30:43,414 --> 00:30:47,733 about pimping it up so it feels kind of exciting and you can do different toppings. 434 00:30:47,733 --> 00:30:53,733 That's it, I think most of us probably get to the soup part and then it's your kind of like chef hat 435 00:30:53,733 --> 00:30:58,613 that's like, let's throw a bit of this in. And it's like, if I do that, I'm like, why is it 436 00:30:58,613 --> 00:31:03,113 suddenly turn brown whereas you throw it in and it looks delicious and you drizzle it with all 437 00:31:03,113 --> 00:31:07,513 kinds of things but like you say shredding up the chicken um and adding in those other little bits 438 00:31:07,513 --> 00:31:12,053 can just make it really exciting and like so if you take the effort to do that you you do actually 439 00:31:12,053 --> 00:31:15,813 stay fuller for longer don't you and you can think better and you feel better about yourself 440 00:31:15,813 --> 00:31:22,033 and we all know now don't we a little bit more about all the onions and garlic and how that's 441 00:31:22,033 --> 00:31:26,753 really good for our gut bacteria as well so like you're always on a win-win if you can start the 442 00:31:26,753 --> 00:31:31,393 the dish with that and then throwing things in vegetables as much fiber as you possibly can. 443 00:31:31,393 --> 00:31:36,593 To make it really tasty because my wife is a very good cook and she does make very nice soup, 444 00:31:36,593 --> 00:31:40,194 I make slightly nicer soup and she's always like how do you make your soup taste so nice? Now 445 00:31:40,194 --> 00:31:45,393 there's a few things that you can do just to like elevate it. One is that you need to use 446 00:31:45,393 --> 00:31:51,153 more fat than you think so none of that kind of like one spray olive oil cow, don't use that, 447 00:31:51,153 --> 00:31:55,953 you either need to use like a good knob of butter or a decent you know a good spoon of coconut oil 448 00:31:55,953 --> 00:32:00,513 that's a good one if you're making a more kind of indiany style one um or olive oil you know um 449 00:32:00,513 --> 00:32:06,434 but but you need probably more fat because the fat will make it it like vegetables without a good 450 00:32:06,434 --> 00:32:10,593 bit of fat can be a bit boring so actually it just makes it more kind of luxurious and also you don't 451 00:32:10,593 --> 00:32:16,033 need to eat as much because it'll be a bit more um more filling and more tasty and also you want 452 00:32:16,033 --> 00:32:20,353 to enjoy like if you make two liters of really boring soup you're not going to eat it so just 453 00:32:20,353 --> 00:32:23,073 going to sit in the fridge then you're going to chuck it away so actually you might as well make 454 00:32:23,073 --> 00:32:29,793 it delicious. So more fat than you think. Then it's really important that you sweat those onions 455 00:32:30,593 --> 00:32:35,233 for at least eight minutes, not two minutes, because they're going to be kind of raw and 456 00:32:35,233 --> 00:32:40,433 crunchy. They need to have plenty of time in the pan on their own with a good bit of fat, 457 00:32:40,433 --> 00:32:43,873 just to kind of really break down the cells. And then they go slightly sweet and they're 458 00:32:43,873 --> 00:32:48,753 going to add a real nice depth of flavor. It's at this point that you could add a slug of, 459 00:32:48,753 --> 00:32:53,393 you know if you've got a bottle of wine that's not been drunk you know you could just add a bit 460 00:32:53,393 --> 00:32:58,433 that it's going to add some nice nice bit of acidity acidity is really important so um when 461 00:32:58,433 --> 00:33:03,873 you're um when you think of like an olive or caper in your mouth quite often just a thought of it can 462 00:33:04,914 --> 00:33:10,593 make you salivate and actually uh acidity helps kind of like heighten your taste buds and it makes 463 00:33:10,593 --> 00:33:16,674 things more delicious acidity is super important so you need lots of fat you need to heat it properly 464 00:33:16,674 --> 00:33:22,674 and then some acidity and then of course make sure you season it. Now obviously if you're 465 00:33:22,674 --> 00:33:27,553 feeding it for your kids you might maybe season less because they don't want so much salt but I 466 00:33:27,553 --> 00:33:32,593 like quite salty food so I would always season it quite heavy but that's probably the chef and me 467 00:33:35,473 --> 00:33:40,593 but you can always do that you know if you like it less salty and your partner likes it more salty 468 00:33:40,593 --> 00:33:44,674 you can just do that in your bulk can't you but making sure it's well seasoned is important. 469 00:33:44,674 --> 00:33:46,753 And what can you add if you don't want to use wine? 470 00:33:46,753 --> 00:33:49,393 What could you add instead to give it that kind of acidity? 471 00:33:50,353 --> 00:33:54,353 Like vinegar is great or lemon, like just any kind of acid. 472 00:33:54,353 --> 00:33:58,353 Yeah, like Liam Perrins, is it the Liam Perrins-y type ones or is there something? 473 00:33:58,353 --> 00:34:02,433 Yeah, well Liam Perrins is, you know, it's like an umami bomb. 474 00:34:02,433 --> 00:34:05,953 So you've got, that's like the sixth flavour, I think they call it. 475 00:34:05,953 --> 00:34:08,593 It's like some scientists came up with it. 476 00:34:08,593 --> 00:34:16,414 But it's the flavor you get on like anchovies or like an aged parmesan or like dry aged beef 477 00:34:16,414 --> 00:34:18,093 or like mushrooms or seaweed. 478 00:34:18,233 --> 00:34:21,933 So it's this kind of like this savory flavor that gives them, it just makes things really 479 00:34:21,933 --> 00:34:22,334 moreish. 480 00:34:22,414 --> 00:34:28,854 And actually lots of really like Pringles or Knit Nacks or whatever, Doritos are absolutely 481 00:34:28,854 --> 00:34:35,033 covered in MSG, which is like a kind of synthetic monosteutium glutamate, which essentially is 482 00:34:35,033 --> 00:34:35,753 the umami. 483 00:34:36,093 --> 00:34:38,013 It's like a synthetic umami flavor. 484 00:34:38,013 --> 00:34:40,213 and it makes things really worse. 485 00:34:40,213 --> 00:34:44,633 So the kind of the classic is the Chinese takeaway, they shake it all over it. 486 00:34:44,633 --> 00:34:45,633 They take a bit on. 487 00:34:45,633 --> 00:34:46,633 I'm actually allergic to that. 488 00:34:46,633 --> 00:34:47,633 And then you go, oh, that was awesome. 489 00:34:47,633 --> 00:34:48,633 So tasty. 490 00:34:48,633 --> 00:34:49,633 Well, there you go. 491 00:34:49,633 --> 00:34:51,633 So I know if it's in food, because I will throw up. 492 00:34:51,633 --> 00:34:53,633 I really, okay, fine. 493 00:34:53,633 --> 00:34:54,633 Okay. 494 00:34:54,633 --> 00:34:58,354 But you can find it naturally occurring in lots of fermented foods. 495 00:34:58,354 --> 00:35:04,653 So things like liam pairings, which has, it's like tamarind and then fermented fish. 496 00:35:04,653 --> 00:35:08,133 And it's that fermented fish that gives it that kind of umami flavor. 497 00:35:08,133 --> 00:35:12,053 So you know, if you've made something and it's tasting a little bit thin and a bit kind 498 00:35:12,053 --> 00:35:17,374 of a bit lacking, something like either a bit of acidity, so some lemon juice or vinegar 499 00:35:17,374 --> 00:35:21,593 or something like liam perrings will just kind of boost those flavors and make it taste 500 00:35:21,593 --> 00:35:22,593 nice. 501 00:35:22,593 --> 00:35:23,993 The other thing is also not too... 502 00:35:23,993 --> 00:35:28,153 I've eaten far too many or been given far too many watery soups. 503 00:35:28,153 --> 00:35:32,414 So it's been stretched too far and I think... 504 00:35:32,414 --> 00:35:35,053 It needs to thicken up, doesn't it, with something? 505 00:35:35,053 --> 00:35:37,273 It just thickened out a little bit, yeah, yeah. 506 00:35:37,273 --> 00:35:41,173 And there's only so much lean pairings you can put into a watery soup before. 507 00:35:41,173 --> 00:35:42,513 It still won't taste very nice. 508 00:35:42,513 --> 00:35:43,513 So I think... 509 00:35:43,513 --> 00:35:57,090 Because I love I really love Henry I love a really good thick tomato soup And when I first ever made tomato soup I think I made the mistake that probably a lot of people make and that making it with the onions and the tomato 510 00:35:57,290 --> 00:35:59,730 And I roasted the tomatoes and I did a stock cube. 511 00:35:59,890 --> 00:36:01,290 I was like, why is it so thin? 512 00:36:02,610 --> 00:36:05,550 And then I added in the creme fraiche and all of that. 513 00:36:05,590 --> 00:36:06,630 And I was like, oh, that's a bit better. 514 00:36:06,850 --> 00:36:10,490 But have you got any extra tips for thicker, tastier, 515 00:36:11,270 --> 00:36:12,770 chef standard tomato soup? 516 00:36:12,770 --> 00:36:14,610 Well, I think, yeah, I mean, I guess, 517 00:36:14,910 --> 00:36:19,310 you know if you at the moment i've also got loads of courgettes and so you know kind of onions 518 00:36:19,310 --> 00:36:24,110 all of our garlic and courgettes split stuff it's it's gonna be a bit boring and they're gonna be a 519 00:36:24,110 --> 00:36:28,590 bit wet so you know kind of roasting them or cooking them first you know we'll have to get 520 00:36:28,590 --> 00:36:32,990 a bit more flavor and get some of that moisture out but actually you know a tin of butter beans or 521 00:36:32,990 --> 00:36:38,430 chickpeas or you know haricot beans are gonna they're gonna add some good like a good bit of 522 00:36:38,430 --> 00:36:41,710 fiber a good bit of thickness to it but actually they're quite tasty you know you can you can get 523 00:36:41,710 --> 00:36:45,630 some really good beans i'm actually quite um actually quite like cooking my own beans 524 00:36:46,990 --> 00:36:53,070 my wife she yeah i i come down and she's like pre-soaking them and it's much cheaper so you 525 00:36:53,070 --> 00:37:00,190 can buy like you know organic um organic beans you just soak them overnight and the the thing 526 00:37:00,190 --> 00:37:05,470 that's made it much easier is getting a pressure cooker i don't be able to use pressure but they're 527 00:37:05,470 --> 00:37:10,270 like the you think your dad might get out um at christmas for the christmas pudding and that you 528 00:37:10,270 --> 00:37:17,310 know it fizzes and hisses but actually they are a great bit of kick because you they cook the beans 529 00:37:17,310 --> 00:37:26,430 in let's say 30 minutes they come out perfect and um the the the liquid that is left um at the bottom 530 00:37:26,430 --> 00:37:30,910 uh you can use that in your you know it's basically like a stock so you can use that to go into your 531 00:37:30,910 --> 00:37:36,430 soup as well and um and it's much cheaper and they're so much tastier than um the tipped ones 532 00:37:36,430 --> 00:37:40,870 They're probably not as tasty as those really posh ones you get in the Spanish ones in the 533 00:37:40,870 --> 00:37:42,970 jar, but they're about a five or a pop. 534 00:37:43,270 --> 00:37:43,970 Five pounds, aren't they? 535 00:37:44,510 --> 00:37:45,370 Yeah, yeah, yeah. 536 00:37:45,550 --> 00:37:49,890 You know, you've got to really be into soup to put five pounds worth of chickpeas. 537 00:37:50,350 --> 00:37:53,450 And if you don't have a pressure cooker, can it work just as well? 538 00:37:53,610 --> 00:37:58,690 Well, you can just cook them in a pan, but I guess they just take a little bit longer. 539 00:37:58,950 --> 00:38:03,470 And what I've done a lot sometimes in the past is they're just simmering and then you 540 00:38:03,470 --> 00:38:08,350 wander off because they take maybe two hours like a buttercream might take two or three hours and 541 00:38:08,350 --> 00:38:13,250 then it goes dry and then you burn and you end up with like an inch of blackened butterbeats on 542 00:38:13,250 --> 00:38:18,170 the bottom of your pan which no one's a fan but yeah you don't have to buy it if you've got one 543 00:38:18,170 --> 00:38:22,090 to come from scratch it sounds like a good thing to invest if you do eat a lot of soup though 544 00:38:22,090 --> 00:38:24,890 yeah yeah but if you're working home and you're looking to 545 00:38:24,890 --> 00:38:32,590 just don't get numbered with the washing up and then if i was to have another another dish i think 546 00:38:32,590 --> 00:38:38,030 really good is something like a frittata. I think eggs are a great, you know, they're, 547 00:38:38,030 --> 00:38:41,070 you know, in terms of like a food, you know, they've got everything. 548 00:38:41,070 --> 00:38:41,790 Great protein. 549 00:38:41,790 --> 00:38:45,390 Protein, they've got the fats, they've got all of the, all of the lovely numbers that 550 00:38:45,390 --> 00:38:49,710 are probably really good for you. And they're fairly accessible. A lot of people have eggs 551 00:38:49,710 --> 00:38:54,510 in their kitchen and it's quite easy just to, you know, with, I don't know, some eggs, 552 00:38:55,230 --> 00:38:58,910 a bit of cream, some cheese that you've got knocking around, you know, we've always got 553 00:38:58,910 --> 00:39:03,410 got like half a packet of feta or a bit of parmesan or something that needs using up so you 554 00:39:03,410 --> 00:39:08,270 can um and then just sweat down some onions you can have some sliced potatoes in you can put some 555 00:39:08,270 --> 00:39:12,970 pepper capers whatever you've got really just like it doesn't matter what order you're doing 556 00:39:12,970 --> 00:39:17,630 this in you're just kind of throwing it in just chuck it in and then in with the if your pan isn't 557 00:39:17,630 --> 00:39:22,490 non-stick or you haven't got a decent pan quite often a good tip is to cook all your veg and get 558 00:39:22,490 --> 00:39:27,310 it ready take it out of the pan and then line it with some greased with paper and then put the 559 00:39:27,310 --> 00:39:31,990 heads back in, pour your eggs and cream that have been seasoned, and then you can just gently 560 00:39:31,990 --> 00:39:35,930 cook it on top of the stove and then pop it in the oven under the grill or just, you know, 561 00:39:36,010 --> 00:39:41,110 like 180 for about 10 minutes or so, depending how long, until it's done. And then it will tip out 562 00:39:41,110 --> 00:39:48,690 nicely. And, you know, it takes the same amount of time to make one portion as it does to make 563 00:39:48,690 --> 00:39:54,230 Yeah. And that sounds like that's quite a thick, like, omelette type style. 564 00:39:54,410 --> 00:39:57,130 Yeah, exactly. Yeah. It's like a cheese without the pastry. 565 00:39:57,310 --> 00:39:59,310 So you're not getting that kind of... 566 00:39:59,310 --> 00:40:02,930 So healthier for your heart, yeah, and you're getting the protein from the egg and the vegetables 567 00:40:02,930 --> 00:40:07,970 are always going to add extra fiber and extra extra sources of vitamins and minerals. 568 00:40:07,970 --> 00:40:11,430 And what happens if you're the only person working from home? 569 00:40:11,430 --> 00:40:15,250 So there'll be a lot of people who just the husband or the wife works from home. 570 00:40:15,250 --> 00:40:19,510 Can you, obviously once you've cooked that, you've got to try and eat quite a lot of that. 571 00:40:19,510 --> 00:40:23,070 Does it last in the fridge for very long, Henry? 572 00:40:23,070 --> 00:40:25,310 Well, I mean, I guess... 573 00:40:25,310 --> 00:40:30,810 Yeah, like four days. I mean, it depends how good your fridge is really, isn't it? But 574 00:40:30,810 --> 00:40:35,870 I wouldn't, I wouldn't make frittata and freeze it. I don't think like you could, but it's 575 00:40:35,870 --> 00:40:40,310 not going to be, it's not going to be as nice. Whereas something like soup, you could happily 576 00:40:40,310 --> 00:40:47,570 freeze. I think, I think other things is like, you know, like dressing, like, um, you know, 577 00:40:47,570 --> 00:40:51,590 having some, like with your frittata, having some green salad, you know, you could grate 578 00:40:51,590 --> 00:40:56,390 up some carrot you could put some seeds you know some other tasting but having a really nice grass 579 00:40:56,390 --> 00:41:02,310 dressing to go with it and and obviously lots of the kind of pre-made dressings are from the sugar 580 00:41:02,310 --> 00:41:07,030 or they're full of emulsifiers so they don't split you know and so they kind of come out the 581 00:41:07,030 --> 00:41:12,470 jar nicely and um and they're not good you know like don't even buy don't ever buy a dressing you 582 00:41:12,470 --> 00:41:16,710 could just make it yourself and you just you know just like a little bit of mustard a bit of um you 583 00:41:16,710 --> 00:41:21,750 put a bit of honey or don't need any honey, some lemon or vinegar, some olive oil and 584 00:41:21,750 --> 00:41:27,510 just shake it. And it will split because, but that's fine. You just shake it up again, pour 585 00:41:27,510 --> 00:41:31,830 a bit over your salad and you can make a big batch and just keep it in your fridge for, 586 00:41:31,830 --> 00:41:36,150 I mean, it lasts for weeks. Yeah. Yeah. I love making that. Do you use different 587 00:41:36,150 --> 00:41:40,870 types of vinegars or do you just use the like apple cider vinegar, which is supposed to be 588 00:41:40,870 --> 00:41:44,790 really good for you if you've seen that before you went. Yeah, that's probably the go-to, 589 00:41:44,790 --> 00:41:49,990 the apple cider vinegar just because i think it's got it's got your mother in it which always sounds 590 00:41:49,990 --> 00:41:54,630 a bit weird you know kind of drinking your mum with the apples mum but yeah i mean whatever you 591 00:41:54,630 --> 00:42:02,150 want really i mean i guess just that acidity so you can buy some really fancy um uh as a chef you 592 00:42:02,150 --> 00:42:06,470 can buy some beautiful kind of like sherry vinegars or cabernet sauvignon vinegars etc 593 00:42:07,030 --> 00:42:12,070 you don't need to go to that just yeah just the good apple cider vinegar i wouldn't use like 594 00:42:12,070 --> 00:42:17,430 sarsen's distilled white vinegar, for example, that might be a bit abrasive. 595 00:42:17,890 --> 00:42:19,970 Yeah, don't use more vinegar, maybe not so nice. 596 00:42:22,290 --> 00:42:24,690 Like balsamic vinegar, for me, is too sweet. 597 00:42:25,530 --> 00:42:25,830 Yeah. 598 00:42:26,810 --> 00:42:29,470 Like you can use that as like drizzling or dipping your bread in, but actually 599 00:42:29,750 --> 00:42:31,910 it's probably a bit of a waste to go into a dressing. 600 00:42:31,910 --> 00:42:36,750 So just a good, and actually the, like most apple cider vinegars you see in the 601 00:42:36,750 --> 00:42:39,310 supermarkets, they always tend to be organic, which I don't know whether 602 00:42:39,310 --> 00:42:43,590 there's just one big organic farm that makes all of it and then they just repackage it 603 00:42:43,590 --> 00:42:52,230 to everyone else. But they're pretty cheap and it lasts. Yeah. Some of them say they only last 604 00:42:52,230 --> 00:42:58,270 for seven days and then others don't have a sell-by date or an open-by date on them. So I'm like, 605 00:42:58,730 --> 00:43:04,750 I'll do the sniff test and just make sure it's okay. Yeah. I can't imagine vinegar ever goes off, 606 00:43:04,750 --> 00:43:05,070 Does it? 607 00:43:05,170 --> 00:43:05,770 I don't know. 608 00:43:06,230 --> 00:43:06,850 I've had some. 609 00:43:06,950 --> 00:43:09,710 I've bought some organic ones that say use within seven days. 610 00:43:09,730 --> 00:43:14,250 And then I feel really bad because then I'm like, if I haven't got through it all, I'm like, it says throw out. 611 00:43:14,570 --> 00:43:17,510 But yeah, I never know if that's quite right or not. 612 00:43:18,050 --> 00:43:19,150 No, no, I don't know. 613 00:43:19,290 --> 00:43:19,630 I don't know. 614 00:43:19,890 --> 00:43:21,430 I normally go by the smell and the taste. 615 00:43:21,550 --> 00:43:23,810 And if it feels like, oh, maybe, maybe not. 616 00:43:23,810 --> 00:43:29,750 But yeah, that's a great way just to make up some nice salads and salad dressings to go with those meal choices. 617 00:43:30,210 --> 00:43:34,070 So there, there's some quite easy, nutritious, but delicious. 618 00:43:34,750 --> 00:43:39,990 recipes to do for lunch there, Henry, isn't there? And then how do people package their 619 00:43:39,990 --> 00:43:44,130 lunch to go into the office? There's nothing worse, a soggy sandwich, is there? 620 00:43:44,130 --> 00:43:50,790 Yeah, yeah. Well, I guess I'm spoiled because I work at the bakery, so, you know, we just, 621 00:43:50,790 --> 00:43:55,070 we've always got bread on tap and so you can just make your own sandwich. But yes, I can, 622 00:43:55,070 --> 00:44:01,190 a sandwich is always better made fresh, you know, so, but if I, if I take food into work, 623 00:44:01,190 --> 00:44:06,070 something that I try and do, and I have been in a bit of a bad habit recently, though I'm 624 00:44:06,070 --> 00:44:08,170 going to remind myself tonight to do this. 625 00:44:08,290 --> 00:44:13,810 When you're cooking your dinner the night before, just rather than having seconds or 626 00:44:13,810 --> 00:44:19,610 thirds, you know, and finishing it up, actually, when you're plating up, just plate up into 627 00:44:19,610 --> 00:44:24,210 a pot ready, something that you can either microwave or actually, you know, you can just 628 00:44:24,210 --> 00:44:26,950 eat it straight out, and then just put it in the fridge ready to go. 629 00:44:26,950 --> 00:44:36,310 And then you'll eat less that night because you're kind of economising because I definitely can eat three plates of dinner if it's tasty in front of me. 630 00:44:36,850 --> 00:44:38,370 So you've kind of like banked one. 631 00:44:38,790 --> 00:44:41,470 And then you've got something delicious and tasty for the next day. 632 00:44:41,750 --> 00:44:45,950 And obviously certain things aren't going to, you know, be as nice the next day. 633 00:44:46,050 --> 00:44:51,710 But mostly, you know, if you've had a good tasty dinner, having it the next day for lunch, I don't think it's a bad thing. 634 00:44:51,890 --> 00:44:53,190 Particularly if you've cooked it from scratch. 635 00:44:53,190 --> 00:44:56,690 Yeah, and some things taste even better the next day, don't they? 636 00:44:56,950 --> 00:45:01,390 They do, they sort of like, they had that chance in the fridge and you're like, oh, actually, it's quite tasty day two. 637 00:45:01,850 --> 00:45:11,030 Well, it's like a party, you know, like when you first arrive at a house party and you don't know everyone, everyone's being a bit kind of embarrassed. 638 00:45:11,030 --> 00:45:15,850 And then, you know, fast forward a few hours, everyone's like, they're all best mates and they're all hugging and dancing. 639 00:45:16,190 --> 00:45:17,790 And, you know, and it's the same for food. 640 00:45:17,970 --> 00:45:21,550 Like, you know, they need time to just like get to know each other. 641 00:45:21,690 --> 00:45:22,890 You know, they're all a bit awkward at the beginning. 642 00:45:22,890 --> 00:45:28,010 And actually, you know, so it's something like a, like a, any kind of stewed thing or anything 643 00:45:28,010 --> 00:45:31,850 that when there's things mixed together, whether it's like a curry or a stew or a casserole 644 00:45:31,850 --> 00:45:36,490 or something, they always taste nicer, reheated, day two, day three, day full. 645 00:45:36,490 --> 00:45:41,450 And it's just because, I don't know, I guess it's like things are breaking down and they're 646 00:45:41,450 --> 00:45:44,570 kind of mixing together and there's all sorts of chemical corrections going on that I've 647 00:45:44,570 --> 00:45:47,530 got no idea, but they taste nicer. 648 00:45:47,530 --> 00:45:50,490 Like the flavours kind of mellow and they kind of harmonise. 649 00:45:50,490 --> 00:46:00,490 Exactly. So I think we all need to give that a go now, don't we? So I think we're just wrapping up to the end of the episode, Henry. 650 00:46:00,490 --> 00:46:05,830 So what would you say, top tip from you and a top tip for me for people working from home? 651 00:46:05,990 --> 00:46:12,150 So what would you, one thing that everyone could hopefully try and do, what would you tell them food-wise? 652 00:46:13,070 --> 00:46:16,470 Either an item they need in their fridge or whatever you'd suggest. 653 00:46:16,470 --> 00:46:22,150 Well, yeah, I think being a bit more intentional with your shopping and just trying, you know, 654 00:46:22,550 --> 00:46:27,070 buying less of the kind of pre-made snacks and the things that you know you're going to regret. 655 00:46:27,730 --> 00:46:31,570 Like you might have bought them for the weekend when you can be a bit naughty and you're living 656 00:46:31,570 --> 00:46:35,050 your life a little bit, but actually on a Wednesday, you're going to regret eating. 657 00:46:35,410 --> 00:46:37,030 So just don't buy it. 658 00:46:37,290 --> 00:46:42,470 Like buy things that make you have to cook from scratch because then, you know, it's a good 659 00:46:42,470 --> 00:46:45,030 exercise and get out of your chair and do a bit of cooking. 660 00:46:45,030 --> 00:46:49,190 it doesn't have you know you're not cooking a mission style meal you're just making some soup 661 00:46:49,190 --> 00:46:53,570 but it's only going to take you 20 minutes like it's not a massive trouble but just be a little 662 00:46:53,570 --> 00:46:57,610 bit more intentional and i think once yeah once you've got to get into those good habits it'll 663 00:46:57,610 --> 00:47:03,490 it'll make it easier now and hopefully visit the fitter or less exactly exactly it's gonna 664 00:47:03,490 --> 00:47:10,450 fuel you from the inside out and in terms of a last top tip for me would be take that extra time 665 00:47:10,450 --> 00:47:14,870 before you sit down at your desk to actually set it up correctly even if you think you're not 666 00:47:14,870 --> 00:47:18,070 going to be there for very long because most of the time, let's be honest, we're probably 667 00:47:18,070 --> 00:47:24,070 all at the laptops and phones and things far too long. So just value your back and your 668 00:47:24,070 --> 00:47:28,370 spinal discs and your eyesight to just take that extra time to sit up straight. I saw 669 00:47:28,370 --> 00:47:29,750 you sit up straight there, Henry. That's good. 670 00:47:29,850 --> 00:47:30,670 Yeah, I remembered. 671 00:47:33,010 --> 00:47:38,970 So it's been a pleasure to chat and we look forward to chatting on the next podcast. We'll 672 00:47:38,970 --> 00:47:39,530 see you soon. 673 00:47:39,630 --> 00:47:41,130 Yeah, brilliant. Thanks, Hayley. 674 00:47:44,870 --> 00:47:46,110 Bye.