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hello henry hi hayley how you doing i'm good thank you and i hope you're okay and we are going to be

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talking today about exercise and how it can be used to manage menopause symptoms so after this

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episode we are hoping to bring in the benefits of exercise of why do we need to do it and in which

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way does it help control or manage menopause symptoms and talking about the food side of

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things as well in terms of what we should be eating to kind of complement or go alongside

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the exercise that we do and that's where you're going to come in henry as well and by the end of

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it we can discuss um other top top tips in terms of how you can be the perfect husband helping

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your wife go through menopause and setting you apart because it's really important we we hear

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this in clinic actually and we do get asked for bi men to go through and try and understand

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what their wives or partners are going through because it is quite a transition for a female

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body and there's a lot of information out there and there's a lot of noise out there in terms of

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what can help and what doesn't help and you know I always say to the patients in clinic that if you

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could kind of put exercise into a tablet it would be the biggest or the most sort of well-sold

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drug if you want to call it that in the industry because the benefits are huge and yeah very very

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little side effects if any so so yeah that's what we're going to talk about today so we know

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um that currently as we're talking right now henry probably about 13 million people are going through

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either perimenopause or menopause um and i don't know how much you know about menopause symptoms

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henry and we're gonna i'm probably gonna scare you with some of them um and we're not going to

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go through them uh one by one because there's approximately do you want to have a guess about

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how many symptoms there might be of menopause how many different i'm guessing it's going to be

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I'm guessing it's going to be more than five, but maybe under 20.

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I actually don't know.

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I don't know.

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The ones I think of, hot flushes, that's the one that comes to mind.

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Yeah, absolutely.

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So in the research, there's anything between 34 and 66 different scientific symptoms.

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So there are a lot.

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Is this a pre-warning of what's to come?

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Yeah, this is like, yeah.

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Yeah, pre-warning what's to come.

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what's coming and um just to get a list on the fridge get a list on the fridge and start ticking

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them off but it's also really nice i think for men to understand because then you don't just

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you know the woman doesn't then feel like they're going crazy and the man can understand that it's

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not his fault because you do hear you know that husbands get a bit of a battering or partners get

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a bit of a battering because they just don't know how to do what to say how to how to help support

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the person going through it um it's tough and as we talk about it you'll have a new understanding

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and a new appreciation as to you know why why the body is doing what it's doing and yeah how it's

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not the lady's fault and i think that's a a good place to start because we don't realize some of

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the impacts and things that are happening in our body as we go through the menopause. And if I

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wasn't a physio and I wasn't studying this and I wasn't in clinic helping patients with this on a

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day-to-day basis, I'd be oblivious. And it's quite scary because for the first 10 years after

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entering into menopause, a lady's risk of heart disease is extremely high. So we know the effects

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of oestrogen so we know i think we've mentioned this in the past henry about oestrogen is that

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hormone that depletes in menopause yeah and oestrogen has all these nice protective effects

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in our body and one of them is that it has a cardio protective effect so it protects our you

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know sort of blood pressure systems and our cardiovascular system but as that depletes it

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leaves the lady a bit vulnerable so it can cause arterial stiffening um and and that's why ladies

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and more at risk of heart disease.

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And that's a bigger risk than even cancer risk

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at that particular age range.

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That tends to sometimes get a little bit more of the limelight,

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but it doesn't underestimate the importance

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of trying to tackle the cardiovascular system.

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And that's obviously something as simple as exercise

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and doing different types of exercise

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can actually try and reduce your cardiovascular disease risk.

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And that's what we want to try and do.

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but that's a can i ask a really can i ask a really it's probably a really dumb question so i guess

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for me that the menopause obviously it's not something i think about very often obviously

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women in my life who have possibly gone through it maybe maybe i noticed something i don't know

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i mean i guess my mom went through at some point but she probably didn't talk about it

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and but it's definitely something within work like we've had to do a bit training around

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you know as people go through the menopause etc is it is the menopause it's not avoidable is it like

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you you have to go through it it's am i right in saying that yes yeah yeah absolutely right yeah

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so um every female will go through the menopause okay um okay some some uh ladies might go through

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it earlier because um they might have had surgery to you know and that might have caused them to have

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going to sort of like a surgical related menopause and early onset but otherwise yes every female

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will go through the menopause and even whales go through the menopause oh wow okay okay so it's um

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well we'll have to come on to whale exercise on another podcast um and so is it is it more because

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you know it's coming that it's more about how to manage that journey going through and i guess

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it's i'm assuming it's different for everybody but there's things that you can do to make sure

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that that journey is as you're ticking off as little of the side effect or the symptoms or or

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is it not as simple as that i don't know yeah so every lady so with the amount of cited um side

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effects or side effects or symptoms of menopause uh every lady will be different predominantly i

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think it's about 75 to 80 percent of women will experience um hot flushes or hot flashes they're

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actually called yeah so that is a predominant well-known um symptom and then it can range from

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things like um low libido it can be issues with sort of bladder and pelvic health problems so

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like incontinence you kind of typical thing that people always think that ladies have stress

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incontinence after childbirth as well as you know anxiety depression um they might suffer

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with palpitations, all these kind of various organ system changes.

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But specifically to what's happening to the actual body from an exercise or muscle and

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bone and tendon and joint perspective, we've touched on previous episodes about bone density.

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And obviously that is a huge factor for menopausal ladies, but because that will be declining,

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the estrogen will be declining and we know we have estrogen receptors in our bones and we also

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have estrogen receptors in our muscles and we have we we deplete in things like vitamin d receptors

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in our muscles and bones and even calcium as as we go through east as we go through the menopause

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so there's lots happening and on top of all of that you're losing roughly the statistics of

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something like 0.6% of muscle mass is lost per year after menopause.

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So menopause being a rough average age of 51.

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Um, so every year you get to lose 0.6% of your muscle mass.

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We know we've got different types of muscle fibers.

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We've got type one and we have type two and that's a type two is actually

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divided into a further type two, a and type two B muscle fibers.

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and the the roles for those two different muscle fibers are different from sort of slow contraction

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and low force high force that sort of thing so whether you're doing weight training or a more

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endurance exercise but it's really important that we try and hold on to our muscle mass because it

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is declining as we hit those ages so the work we can do in perimenopause which is the 10 years

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precursor so 10 years before a woman goes through menopause is really important to be doing that

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work and putting the effort in now and we here in clinic there's a huge demand for ladies coming

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into clinic suffering with joint problems or musculoskeletal pain so they're seeking physiotherapy

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because of that and they might see things like shoulder pain is a common area of symptoms so

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often ladies will start saying my shoulders are just not very good they're aching that don't know

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what to do I can't do the exercise I used to be able to do they have a lot of lateral hip pain so

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it gets termed different terminology but we tend to call it gluteal tendinopathy in physio and

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also greater trochanter pain syndrome so it's all pain on the outside of the hip so that's the

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common common site of injuries um and and we we sort of see various things from ladies feeling

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weaker just generally they just don't have the same muscle strength um or the force they can't

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put the same force through the muscle they might have more insertional or tendon related injuries

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as well um so that the bodies are more at risk of those types of injuries as well through menopause

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So this is where exercise is so crucial because we need to exercise and try and maintain our muscle mass.

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So you know that it's going to be reducing.

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So it's kind of like it's not like you can just stay still.

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Actually, you need to be keeping it either at a level, offsetting what you're losing and then hopefully increasing.

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so i guess it's even more important because you're kind of you've gone over the top and now

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you're on a decline so you've got to try harder so it's more important gotcha and then so so is

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so again it's right that if you're pre-menopause so you're that 51 age um you want to be entering

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into it fighting fit so you're kind of so knowing that you're going to be losing some mass so

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do you kind of want to go into it like a bit more stacked than usual knowing that you're going to

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see a decline on the back end but at least you're not kind of if i got that right yes absolutely

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because we we know for sure that if we do resistance exercise um you will improve your

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bone mineral density so your bone density by one to two percent every year if you maintain it

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so um there's definite benefits the same same with muscle you know muscle is so perfused by blood

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that our muscles stay as strong as we keep them so there's no reason why we can't maintain and we

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need that muscle strength to support our joints and that's where that comes into it um but we have

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so many other benefits from just doing exercise in itself so we know that um by exercising during

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the menopause you can actually reduce your instance of hot flushes by 20 to 30 percent so

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you can actually reduce them down so a lot of people don't know how to control their hot flushes

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exercise is a proven tool that can help reduce them um and it's difficult because ladies there

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are barriers to why women might not want to exercise when they they have hot flushes you

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know, because they already feel hot or they worry that an exercise might make them go into a hot

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flush. But actually, the opposite is true. Exercise can actually really help suppress them because the

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way that our body responds when we exercise. So it's all to do with how when we exercise, we tap

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into our hypothalamus in our brain, into the pituitary systems, into lots of different systems

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that can help control and regulate all our bodily systems our metabolic rates um it can also even

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help things like um when you're exercising releasing things like serotonin um and actually

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reducing cortisol in your body so stress because one of the biggest complaints that ladies will say

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is that when they hit menopause they notice um a laying down of fat around their middle like it's

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you know like everyone goes oh you know i get that kind of tie around my middle and yeah the spare

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tie yeah i don't know how to get rid of it and you know they feel really low about themselves

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because they can't shift it um and there is a reason why that happens and that's because our

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body tries to store as our body reduces in declines in estrogen our body tries to store

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it in our fat cells and it dumps it more around our middle um the other problem is that our body

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will try and store fat more around our visceral organs as we go into menopause and through

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menopause so this is where we need to be as healthy as we possibly can as you mentioned

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henry the better we are before it and maintain good habits our healthy bit habits um the better

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you're going to be through it but you you probably can actually improve a lady's experience of the

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menopause everything's going to work better and if ladies choose to take HRT or not we

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always say what HRT is that is that a hormone replacement therapy so the kind of patches or they take medications or it a prescription something the doctor will give a lady to try and give you that

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hormone or replacement so it's basically topping up your estrogen to try and get you through the

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menopause and um and there's there's lots of information out there and obviously we can't

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advise on any prescriptive forms of hrt however we do get asked a lot about how it works and you

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know what does it do and also a lot of ladies choose not to use hrt they have been scared by

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some of the research because it was associated at some point back in the history of time with

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its link to breast cancer but that has been negated and there are some benefits of taking hrt

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but some ladies just choose that that's not the route they want to go down and that that's

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absolutely fine and we come from this from a very much a exercise um and we're here to help you from

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a physio point of view we're going to look after your muscles we're going to look after your joints

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bones tendons ligaments we can help fix so many musculoskeletal injury and talk about the

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importance of why exercise is so good so um and it really does it really does work i mean it's one

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of the most evidence-based things that you can do um there's so many options for what you could

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choose to do is exercise so not everyone you know you really want to fall in love with something that

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you enjoy doing so I love Pilates it's really good I don't know if do you do any any exercise

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Henry do you do you do like an exercise regime or anything no I I do exercise I actually I did

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used to do Pilates I had a really bad back so not the menopause but um and it was because I was

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doing too much office work and then aggressive gardening not a euphemism on the weekend basically

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I was chopping a load of wood and I completely did my lower back in and um and I think it was

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just those extremes so the physio I went to then recommended I did Pilates as a kind of ongoing

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thing and that really helped I don't go anymore because the class I went to stopped and then they

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moved it to a time that I couldn't make it to but um but it was it was really helpful it was uh um

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uh yeah I'm not very flexible I'm a bit I'm a bit um I'm a bit like an oak tree and um so I think

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any kind of stretching is is good for me but back back to your yeah with the the so so with so with

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the menopause so there's no defined time is that like it can come whenever but is there like does

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it generally last like is it is it like a number of years or is it kind of like a um a six-month

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thing or does it go on forever i'm certainly asking this to kind of prepare myself but what

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is there like a kind of average yes so so the average age of onset of menopause is is about 51

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but that that doesn't mean saying everyone's going to hit 51 that's when your menopause is

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you know if you're if you're roughly sort of 45 and you're suffering with symptoms

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some people decide um ask their gps for blood tests but it's not always necessary

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we say if you're 45 and you're suffering with some of the symptoms that if you google all the

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symptoms you'll go oh i've got a few of those it might be things like heavier periods or you know

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migraines or palatations those sorts of things they'll say well just assume you're perimenopausal

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um but if you're if you're really struggling obviously you need to speak to your gp or a

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professional who's um like a menopause doctor or something like that but generally is is signaled

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by um a stopping of a woman's period so that's what so that's that's the sign stops bleeding

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yeah she's stopped bleeding and the bleeding has stopped for 12 months that is the duration okay so

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it's quite a long window now would if you if you were using contraceptive like the pill for example

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you might not know or would or would there be the obvious signs if you were still using

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contraceptive yeah so um if you're um so what what can happen is with with perimenopausal or

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as you enter that phase of menopause, if you're thinking you're getting close to it,

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and some people choose to talk to maybe mums or grandparents and sort of roughly see if there's

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any family history about how they coped and what symptoms they had during menopause.

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The other thing is that you can have periods of time with, literally periods of time without

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periods, or bleeding. Somebody might go three months and not have a period, and then all of a

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means that they haven't entered menopause because it hasn't stopped entirely they have to have stopped

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for 12 months but usually um ladies have decided to stop with contraceptive um protection around

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those times to kind of understand what the body's doing fine okay some people don't some people use

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it because they might be on contraceptive medications for other reasons they might be

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suffering with endometriosis or or something that requires them the doctors advise that they continue

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with them they might be using other other kinds of methods so they might have got like the coil

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fitted or something like that that's other forms so not maybe a tablet form so there's so many

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different variations as to what method of contraceptive a lady might be choosing to use

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but yeah around that sort of time you are really going by symptoms and periods and and bleeding

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and that's what you're kind of defining um as as the as the menopause there and obviously like

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like you asked before that is a kind of system and a progress of symptoms that you're going to

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go through because a woman has to go through the menopause it's there too and no woman's going to

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go through this without noticing are they like they're going to be aware well you know you do

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you don't get the odd person or story and you might hear about it i've never come across anyone

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who said well i just didn't hear sometimes oh i just sailed through the menopause and i had no

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problems at all um you do get that you you do hear about that you know that's very lucky for

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them or for that particular person the problem if another lady hears that um is that they can

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feel quite bad about themselves if they yeah totally yeah and it's not a um it feels it feels

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to me i'm sorry yeah it feels to me my experience on the other end of see childbirth and i know

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it's obviously very different but still involves a lady there's so many like different routes and

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like oh ours was really easy or you know or we prepared or we didn't you know there's all these

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different kind of options and they ultimately have you know hopefully a healthy baby at the end

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but i guess the experience i got was there was so much it followed so much pressure of like you

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know what what is a good child birth or like what is the right way and like this is the optimum and

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and i kind of saw it from my wife's point of view that you know she was you know it was obviously

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occupying her entire body and mind for nine months in the lead up and um and it's like this massive

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thing and i guess you know obviously we you know she's not gone through the menopause yet but i

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guess you know we've got that coming you know at some point in the future and but the the kind of

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what i've heard around you know when i've heard people talking about the menopause it's like this

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this big thing and uh and it's a bit of an unknown and i guess i probably haven't sat down with my um

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um man friends whose wives have been through the menopause they're gonna get some advice but maybe

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i'll do that but yeah i don't know it feels like there's pressure you know um and always like

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heightened aware i don't know but i guess if if you can enter into it with a kind of

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a bit of a game plan i don't know or just be prepared for it you know so that you're giving

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yeah i think right i think they're all brilliant points by the way as well henry like and it's

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really interesting the link you've made with reflecting back to the child childbearing ages and

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the range of experiences and it's exactly the same for a woman going through menopause it'll

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be very different from person to person and i think the best thing you can do as a female but

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also as a supporting and loving husband uh is to have that edge yeah of course is to have that

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education um and understanding because like you say if one lady sails through um and another lady

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has a really difficult time um you know be being there and understanding and like you say if you're

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talking to your man friends at the pub and you know so and so says oh do you know what my wife's

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fine she's no problems at all or you know oh she just gets a bit hot every now and then and then

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you get another man who's really struggling because you know his wife is maybe suffering

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with some depression or anxiety yeah suffering with a multitude of symptoms maybe not tolerating

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certain you know prescriptive medication or hrt or whatever or maybe they are or maybe they're on

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that and the other lady maybe can't take HRT if there's a history of cancer or it's a hormone-fed

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cancer. Sometimes there's reasons why people can't have particular prescription types or they might

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just be suffering, you know, we haven't really touched on as a form of exercise is pelvic floor

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exercises and people always just think it's for controlling leakage and that sort of thing but

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actually there's benefits for engaging your pelvic floor muscles both for females and for males

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for sort of sexual function and that's a common problem that again isn't discussed isn't talked

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about you're not taught it at school you're not um it's something that as a as a couple you might

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go through and you know a lady can can suffer with all kinds of various issues down there which

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so they they might you know struggle and and not be very comfortable with any kind of intercourse

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and things so having that understanding as a man that you know it's nothing wrong with you

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it's nothing wrong with the woman and talking about you know different maybe different what

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things need to change um and actually sort of looking at what what products are out there that

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can help but from what i love about physio is that you know pelvic floor exercises can help and

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you know and not putting up with symptoms and what kind of bladder habits do we need to look at so

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that's something else that women's health physios will look at bladder habits looking at overactive

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bladders looking at what can you do to keep yourself hydrated making sure you're not causing

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irritation there's a lot of things that women do where they use products to clean themselves and

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actually any gynecological consultant or doctor will tell you you don't need to use anything to

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wash down there which women do so you know so um so that could be causing them irritation

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we hear in clinic ladies have suffered with cystitis this sort of thing and a lot of them

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are frightened you know they feel like their husbands won't love them anymore yeah if they

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come back to them and say look i can't do anything um or you know i'm sore or whatever and they just

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they just don't know what to do so um it's so we need to do some couples pelvic floor exercises

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couples pelvic floor because men think that they don't need to do them no well it's when you

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mentioned it when you mentioned it and the two so i was straight away thinking because obviously we

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did this in pilates it was obviously a lot of you know engaging your core and swinging the bucket

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and all that kind of stuff and um and the class it was there was probably three men and mostly ladies

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in the class. And I, when you mentioned pelvic floor, I was thinking my wife would be thinking

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about, I assume she'd be thinking about leakage and I'd be thinking about sex. But maybe that's

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the way our brains work. But I guess, I guess if it's an exercise that you get benefit in both,

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then great, you know, two birds, one stone. Absolutely. Yeah. And there really are.

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There's a, yeah, I mean, you could talk for a whole topic on pelvic floor and why it's helpful,

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But even things like we've talked about vitamin D from a bone density from the previous episodes, why that helps your bones.

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But actually, vitamin D, we know we need it for our muscles.

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And we also know that vitamin D is such a good vitamin because it can do about so many.

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It's responsible for so many different functions, probably about 500 different functions in the body.

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One of them being it can help with sexual function, which, again, people don't think that they take vitamin D for that.

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And actually, it's really good for that. And it's really beneficial for a lady to be thinking about the vitamin D levels through menopause, because vitamin D is responsible for protein synthesis, it's responsible for gene expression, it's responsible for muscle repair and growth.

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and it enhances the calcium that we absorb from our intestines and how we can take that into

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our body. So if we're low on vitamin D going into menopause and we're not sort of thinking about

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whether we need to supplement and actually the recommendation is that all adults should be taking

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vitamin D from September onwards to March and it's a simple thing you know it doesn't cost very much

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money it's a it's a safe vitamin to take people need various levels um sometimes if they're

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particularly borderline or low and obviously blood tests can help you with that um or if you're known

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to have been low in vitamin d then obviously that will that would make a big impact we know it's

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really important for our muscles so we won't get the most out of the exercise we put in if we're

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running low on on these kind of levels so um so yeah really really important that and and the

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benefit is that you know we know the link with um pelvic health which yes win-win yeah perfect and

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with the vitamin d obviously you can get that obviously sunlight is the obvious one uh not so

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sunny in the uk um in the winter um so therefore that like you said the benefit of taking the

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supplement is that and i'm assuming you can also get vitamin d in your in your diet through certain

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foods yeah yeah like egg yolks for example have got um vitamin d but yeah you can um yeah there's

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certain um food types that will also help you um even and you want the vitamin d with your calcium as as well so it sort of not just sort of vitamin d on its own you need to think about how vitamins work together and how calcium

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wants to be absorbed and and how even vitamin k i think we've talked about that before so vitamin k

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can help vitamin d get into your bones you want your calcium because vitamin d and vitamin and

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calcium work together. So if they're in balance, then our muscles work better as well, because

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the two rely on each other. So that's just from a muscle perspective. So yes, otherwise, if you're

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sort of low in vitamin D and your calcium is not being well absorbed, you could suffer more with

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muscle cramps. And we do, ladies will come into clinic and say, I'm getting more muscle cramps

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and aches and pains. And, you know, they often will Google magnesium because that's quite a

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hype at the moment on social media and yes magnesium has a place um especially some of

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the muscle rubs and magnesium um creams and things can be quite good these out for is it sleep

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sleeping is that i heard someone saying that they take magnesium at night to sleep better yeah yeah

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it can be used for all sorts of things really even you know people who suffer with migraines can um

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sometimes yeah you know take take magnesium and is that well function is that due to the

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And again, what I've heard, and correct me if I'm wrong, is that there's less magnesium in our foods because the quality of our soils aren't so healthy.

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Because from my baking point of view, we do a lot of organic bread, but also we sell a lot of bread from conventional farmers.

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But there's this new movement around regenerative, which is kind of trying to restore healthy soils again.

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So a lot of farming practices, for whatever reason, they put a lot of inputs in, whether that's fertilizers or pesticides or glyphosate.

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So, you know, also the whole mirage of things that you probably don't actually want to eat and is sprayed all over our crops to increase yields and stop, you know, beetles and all sorts of stuff.

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And actually, but part of that is, is OK, not great to eat it, but also it's killing the soil.

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so then the soil becomes less healthy and therefore it's got less nutrients to pull on

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so then you get a less nutritious crop so you might have you know vegetables or fruits or

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wheat or whatever you're growing that look great and they taste it right but actually they

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they've got less nutrition and but one of the ones i had heard was that there was less

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metals in the soil but particularly the magnesium i think i got that right and and so you you needed

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to supplement it or potentially supplement if you're not getting in your diet just one of the

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wonderful issues of modern modern food and what makes it so complicated absolutely i think that's

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where it comes down to making sure you have a well-balanced diet so make sure you're eating

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different food sources and food types and not trying to omit a particular food group because

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that can be detrimental to to general health so it's it's um kind of yeah trying to eat sauce the

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best food you can if possible you know organic wherever possible sometimes but that's not always

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possible for people you know it might be a financial reason you can be quite selective in

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the the types of foods that you might choose to go organic with if you think if you and then who

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knows really when you buy them are they sometimes my concern is you know is it truly organic you

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know where is it yeah yeah um you know we try and grow some stuff ourselves but you know again you're

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relying on the soil that you either have in your garden or you're buying from peat-free compost

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whatever you're using but i think you can only you can only go so far with it can't you you can

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only do what you can so trying to take the control into your own hands within my exercise and the

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food types and that's where you know you're we talked um before about what types of food might

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be helpful during the menopause and you know using whole grain foods and recipes and beans

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and lentils and pulses and whatever protein sources in there um yeah all of all of that

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is really good and and that's where we can bring it right yeah well i well i had i had a thing you

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know quite often it revolves around what i want to eat for dinner and i was trying to imagine well

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if i uh if i was approaching the menopause what would be a a good thing to um and i think yeah

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yeah yeah totally yeah well i'm always preparing but um i guess uh

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Yeah, I mean, you mentioned, you know, that kind of whole whole food diet, you know, and again, I would always iterate, you know, try and buy the best quality you can. And it can be difficult. And sometimes it is more expensive. But but but and often when you buy whole foods, it does require more effort and more time to to make it because, you know, it's not ready prepared. And so that might feel even harder. So not only can I not just get something from the freezer or from a packet, like I can just open up, I've now got to source it more carefully. And then I've got to cook it, you know, it feels like I'm not going to cook it.

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a lot of effort, but actually if, you know, alongside with exercise, actually, you know,

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it's always trying to think like, okay, not only is it going to be delicious now, because obviously,

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you know, I strongly believe that good ingredients could, well, taste nicer, you know, they'll leave

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you more satisfied, but actually longer term, you know, if it's going to help you go through this

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period of life that by what you're saying, it's, you know, sounds like it could be quite difficult

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for the men and the ladies and the men. So like, actually, if we enter into this together,

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um and you're at that bit before where you can make some changes or do some little things that

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can help then that seems to me that seems smart i don't know whether you know and and of course

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no one knows what the future is going to hold but at least you're giving yourself the best chance and

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um and um and also you know maybe it's that wake up call because i i know i'm someone who needs um

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you know sometimes you just need that reminder or you know whether it's going to the doctors or

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seeing a friend who's going through it who's you know a bit older than you and and it doesn't look

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like they're having a great time and be like i don't want to be that person but that that's not

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the future that i want and we all of us can take you know have that agency in our own lives to like

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do something about it and you know it's um and it doesn't have to be it all at one go it can just be

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a little little thing each day but you know and i guess that's the the name of the podcast isn't

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it it's like do do a little bit and slowly they'll stack into uh you know something impactful so

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anyway so on that i was thinking about when you mentioned about the the kind of the veggies and

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the beans and legumes and then and then also fish and um i guess like you'll hear a lot around the

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kind of the mediterranean diet of like you know that's a really good diet i guess because it's got

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lots of lots of hedge lots of beans lots of fish lots of good meats olive oils etc and and and i

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guess you know when when i think about holidays in the med it's it tends to be a kind of you get

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a good variety of stuff on your plate so it's not just you know one thing or like a couple of things

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actually there's a kind of an abundance and so I guess kind of think thinking about that and what

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could be a useful thing so um the the food that I'd quite like for dinner would be um there's kind

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of two options you can kind of play it either way one would be like a really nice uh like hearty

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fish stew so you know with that you could have lots of um lots of great veg at the base

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there's you know courgettes in my garden are still growing in this kind of

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indian uh indian summer we seem to be having uh yeah lots of you know start to make a base lots

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of olive oil get loads of garlic onions etc a bit of chili maybe uh sweat that down and i'd go

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more olive oil than you think you know none of that kind of one spray cow stuff you know we're

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talking a good couple of glugs get some good color onto it good caramelization and you can

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put some fennel seeds in or something and then you could start adding your courgettes your peppers

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you know if you've got any tomatoes that you've grown or just you know good old tin tomatoes work

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perfectly fine here and start building up a really tasty base essentially you could put some

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nice herbs rosemary or thyme or something like that some bay leaves and then to this so you could

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you could go two ways one you could you could go veggie and you could add lots of beans at this

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point you could add you know whether it's tins of chickpeas or cannellini beans or you know even

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lentils would be nice or a mixture you know you can you can buy like my wife got off and buys those

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kind of um bean mixes from the health food shop and then you just soak them and you've got like

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seven beans all in one and um some of them are nicer than others but you know you're kind of

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you're getting variety i guess and it's a fairly cheap way of doing it and do you do you soak all

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of your beans henry first yeah yeah i well okay so we always have canned beans in the in the fridge

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in the fridge in the cupboard because they're incredibly useful if you like quite often we live

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a fairly hectic life like kids are like shooting all over the place and sometimes you're organized

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sometimes you're not so a can of beans is a great thing to have it's like it just needs some filler

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and it's going to be quite tasty and actually they're fairly inexpensive so we always have like

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cannellini butter beans chickpeas etc and there'll always be some again they're like tins of tomatoes

385
00:37:34,076 --> 00:37:41,276
they're just good staples but then it's always like it's cheaper to buy the like it's like a kilo

386
00:37:41,276 --> 00:37:46,256
bag say the dried ones and then you just soak them yourself so you just take out you know a couple of

387
00:37:46,256 --> 00:37:51,296
scoops and you soak them overnight so really it needs kind of 12 hours in plenty of water and then

388
00:37:51,296 --> 00:37:55,616
they just swell up and then you cook them and the key with cooking beans is that you want to cook

389
00:37:55,616 --> 00:38:01,276
them gently with no salt so you mustn't add salt at the beginning because it um it toughens the skin

390
00:38:01,276 --> 00:38:07,296
and then you get really kind of like um they never go fully tender and uh an al dente bean

391
00:38:07,296 --> 00:38:12,136
is not very pleasant like you don't want it to be like mushy and horrible but you uh you don't

392
00:38:12,136 --> 00:38:16,276
want it to be al dente i think you want it to just be cooked through um so you just season the last

393
00:38:16,276 --> 00:38:20,276
like 20 minutes so once they're almost cooked you just add some salt in and then that would just you

394
00:38:20,276 --> 00:38:24,436
know they'll absorb that salt and they'll be nice and tasty and you can add some garlic and some you

395
00:38:24,436 --> 00:38:28,836
know herbs and stuff like bay leaves or thyme etc and depending on the bean you know they might take

396
00:38:28,836 --> 00:38:30,476
three hours to cook they might take

397
00:38:31,276 --> 00:38:35,036
an hour and a half but they do take quite a long time i actually use a pressure cooker which kind of

398
00:38:35,036 --> 00:38:40,276
cuts the cooking time almost by a third a half to a third so much much quicker and um maybe the

399
00:38:40,276 --> 00:38:43,876
threat that it might explode always adds a bit jeopardy to the kitchen but um they're pretty good

400
00:38:43,876 --> 00:38:48,016
these days so that you don't have to worry about that um but yeah so so beans are a great thing

401
00:38:48,016 --> 00:38:51,056
and then you just add them in and then you just cook it really slowly you could pop it in the oven

402
00:38:51,056 --> 00:38:57,336
and bake it if you want or or um just let it stew but again i don't mind a bean stew but i also

403
00:38:57,336 --> 00:39:01,896
really like um fish um you know that'd be my preference would be the fish one you know a bit

404
00:39:01,896 --> 00:39:07,896
more premium and i guess i just whatever fish you've got so go to this you know we we've got a

405
00:39:07,896 --> 00:39:13,416
morrison's uh in our local town and actually they have quite a good selection of fish we haven't got

406
00:39:13,416 --> 00:39:19,096
a fishmongers nearby um and you know they've quite often got other stuff on offer but you could you

407
00:39:19,096 --> 00:39:22,936
know you can get a white fish you know you can get a nice sea bream or sea bass or they've got

408
00:39:22,936 --> 00:39:28,216
often got prawns or you know mussels anything really just like get a get a selection as long

409
00:39:28,216 --> 00:39:32,736
as it's fresh you know it's it's going to be fine and then you've kind of got two options you could

410
00:39:32,736 --> 00:39:38,116
you if you wanted to be like a bit chefy you could um pan fry them first just to get a bit

411
00:39:38,116 --> 00:39:44,296
color on them and um and that would kind of heighten the um they call it the maillard uh

412
00:39:44,296 --> 00:39:48,756
reaction which is i think it was like a french chemist but basically it's when you cook meats

413
00:39:48,756 --> 00:39:56,096
or proteins, the outside start to caramelize and you get that coloration, but it kind of

414
00:39:56,096 --> 00:39:56,816
boosts the flavor.

415
00:39:57,076 --> 00:40:02,036
So it's why like a boiled steak versus a charl grilled steak, the charl grilled one tastes

416
00:40:02,036 --> 00:40:03,496
nicer because it's got that maillard.

417
00:40:03,656 --> 00:40:07,836
And it's the, essentially, I think it's the sugars and the protein caramelize and taste

418
00:40:07,836 --> 00:40:08,176
nicer.

419
00:40:08,396 --> 00:40:12,676
So if you wanted to put that extra effort in, so personally, I would put a frying pan

420
00:40:12,676 --> 00:40:16,876
to the side and brown off the fish just a little bit, just to get some color and then

421
00:40:16,876 --> 00:40:18,436
pop it into the stew just to finish off.

422
00:40:18,756 --> 00:40:24,116
probably if my wife was doing it, she would just put the fish straight into the pan because it's quicker.

423
00:40:24,516 --> 00:40:26,416
And it would still taste nice. You'd still get the same benefit.

424
00:40:26,576 --> 00:40:30,216
You just, you know, just that little extra, little extra flavour.

425
00:40:31,176 --> 00:40:33,556
And then to finish it, sorry.

426
00:40:33,556 --> 00:40:39,496
Sorry, Henry. On the fish point, do you cook your fish in a pan with butter or olive oil?

427
00:40:39,716 --> 00:40:42,156
Or do you have a particular preference?

428
00:40:42,396 --> 00:40:44,956
Probably for this particular dish, I'd probably just go with olive oil.

429
00:40:44,956 --> 00:40:50,476
I tend, yeah, I mean, it's a bit, it's probably a bit sacrilegious to cook in extra virgin olive oil.

430
00:40:51,576 --> 00:40:54,096
The coconut oil is quite a good fat for frying in.

431
00:40:54,416 --> 00:40:57,856
I guess with butter, you wouldn't want to go fully butter because it will burn.

432
00:40:58,056 --> 00:41:01,856
So like ghee, which is just clarified butter where they've basically taken the buttermilk out.

433
00:41:02,316 --> 00:41:03,616
You can then fry with that.

434
00:41:03,976 --> 00:41:05,836
But I might finish it with butter.

435
00:41:05,956 --> 00:41:07,276
So I'd maybe start with oil.

436
00:41:07,796 --> 00:41:11,876
And then this is at this point, my wife would be like, it's a Tuesday.

437
00:41:11,876 --> 00:41:16,236
why are you using so much butter as i'm like throwing in knobs of butter and you know getting

438
00:41:16,236 --> 00:41:22,736
that lovely kind of frothy butter but that's more like a kind of cardiovascular this is a

439
00:41:22,736 --> 00:41:28,336
yeah yeah yeah yeah it does make it it does make it taste great

440
00:41:28,336 --> 00:41:33,996
so yeah that's how i do it in a restaurant is you'd finish it with butter and then probably

441
00:41:33,996 --> 00:41:40,296
a squeeze a lemon or a little splash of um sherry vinegar is wonderful like there's some uh um it's

442
00:41:40,296 --> 00:41:44,796
just got a lovely they basically make the vinegar but it's held in a sherry barrel and it's just got

443
00:41:44,796 --> 00:41:48,876
it's a slightly milder white wine flavor and it just works really well with like fish or all those

444
00:41:48,876 --> 00:41:52,996
kind of mediterranean dishes and there's some beautiful vinegars you can get there but a squeeze

445
00:41:52,996 --> 00:41:58,216
of lemon perfect just freshens it up and then you add that into the into the stew and then just i

446
00:41:58,216 --> 00:42:03,416
probably just turn the heat off leave the lid on and just let it just kind of relax in there just

447
00:42:03,416 --> 00:42:08,376
so then the fish cooks through and then any juices come out kind of seep in and it's just perfectly

448
00:42:08,376 --> 00:42:12,416
done and then i again i would just season it finish it with some lemon maybe a sprinkler parsley

449
00:42:12,416 --> 00:42:17,996
and then you just put that on the table and then to serve it to serve with it with the fish one you

450
00:42:17,996 --> 00:42:23,296
could just go like a dollop of yogurt you know a nice bit of greek yogurt protein etc but uh what

451
00:42:23,296 --> 00:42:28,476
would be really nice would be like a nice um like a kind of south caper salsa verde so you can lots

452
00:42:28,476 --> 00:42:34,096
of garlic so you chop up garlic capers you could add some gherkins if you wanted but again not all

453
00:42:34,096 --> 00:42:39,056
cornichons, not not not necessary. Lots of parsley, maybe a bit tarragon if you've got it, or a bit of mint,

454
00:42:39,056 --> 00:42:45,056
but definitely parsley, and then lots of olive oil and a little bit of vinegar. And so you've got this really kind of pungent sauce.

455
00:42:45,056 --> 00:42:47,056
Oh, and some anchovies, if you want.

456
00:42:47,056 --> 00:42:57,194
That sounds good That really good It very because it cuts through any kind of like you got this really rich stew and then you just got this really kind of sharp

457
00:42:57,354 --> 00:42:58,654
refreshing kind of herby dressing.

458
00:42:59,214 --> 00:43:01,634
And the answer is, I love the answer is,

459
00:43:01,674 --> 00:43:03,014
my wife, I'm not a massive fan of them,

460
00:43:03,234 --> 00:43:06,074
so I'd probably put them on just, you know,

461
00:43:06,094 --> 00:43:07,894
I'd just have the answer is on top for me,

462
00:43:07,954 --> 00:43:09,294
because they've got that real kind of salty,

463
00:43:09,454 --> 00:43:11,434
umami kind of flavour bomb.

464
00:43:11,734 --> 00:43:13,234
And that would make the, you know,

465
00:43:13,234 --> 00:43:15,754
if you felt that the beanie stew was a bit,

466
00:43:15,754 --> 00:43:19,454
a bit underwhelming like you know you were like oh it could do with a bit of chorizo or like you

467
00:43:19,454 --> 00:43:24,694
know just a bit a bit of extra flavor but you wanted to keep a veggie actually you know doing

468
00:43:24,694 --> 00:43:29,354
like a nice kind of um salsa verde or something similar just gives you that real kind of boost

469
00:43:29,354 --> 00:43:34,474
of flavor that um makes it delicious and um and then you know and if you wanted to go the formal

470
00:43:34,474 --> 00:43:40,974
you could make some uh uh like wholemeal flatbread ciabatti kind of things and i think you've

471
00:43:40,974 --> 00:43:44,754
mentioned you made them where you just you know like home of flour greek yogurt a bit of bit of

472
00:43:44,754 --> 00:43:50,154
salt and olive oil mix it together to a kind of stiff dough and then just you could like rest it

473
00:43:50,154 --> 00:43:53,974
for a bit or just roll them out and then just cook them in a dry frying pan just for a few minutes

474
00:43:53,974 --> 00:43:58,374
each side and you've got a really quick kind of wholemeal flatbread which you can then just use

475
00:43:58,374 --> 00:44:03,914
for mopping up and um yeah i mean that again you know maybe maybe for a tuesday night that's that's

476
00:44:03,914 --> 00:44:08,954
too much effort but uh but um but the nice thing with the particularly with the beanie one is you

477
00:44:08,954 --> 00:44:11,874
could make a big batch of it like with the fish one you probably want to eat you know if you've

478
00:44:11,874 --> 00:44:16,134
got muscles and stuff you probably want to eat them that that day and maybe the next day you don't

479
00:44:16,134 --> 00:44:20,594
have that hanging around but actually the beanie one again you could make it's quite easy to bulk

480
00:44:20,594 --> 00:44:25,014
that out and then you could use it you know as the base for something else the next day you know

481
00:44:25,014 --> 00:44:29,534
you could you know turn into a bit of a chili or you know you could use it as a pasta you know you

482
00:44:29,534 --> 00:44:34,574
could kind of uh i'm a big fan of like you know if you're making something tasty make it bigger

483
00:44:34,574 --> 00:44:39,414
something left over and then you can spin it into something else actually there was um i'll go on

484
00:44:39,414 --> 00:44:43,654
tangent but yeah that that would be it um uh and then you're ticking all the boxes you've got you

485
00:44:43,654 --> 00:44:47,734
know great fish you've got good good bit of um plenty plenty of different veggies you know get

486
00:44:47,734 --> 00:44:53,334
lots of courgettes peppers etc in at the base yeah trying i guess it's getting those those numbers

487
00:44:53,334 --> 00:44:57,334
that diversity in number count up and uh and you know that's going to leave you feeling you know

488
00:44:57,334 --> 00:45:02,534
hopefully after you've done all of your pelvic floor exercises and and the other exercises uh

489
00:45:02,534 --> 00:45:08,994
you know nutritious dinner to finish your day i was gonna say i think henry you'll you'll be

490
00:45:08,994 --> 00:45:14,554
onto a winner if you can prepare your wife that meal and uh you allow her time to go off and do

491
00:45:14,554 --> 00:45:20,294
pilates or an exercise-based program it's a win-win perfect husband you already probably

492
00:45:20,294 --> 00:45:26,014
are perfect husband um well i don't know about that i have to ask her tasty food um and that

493
00:45:26,014 --> 00:45:31,194
kind of combination of ingredients that you've just mentioned because um you know a lot of foods

494
00:45:31,194 --> 00:45:36,854
people don't always realize but they have phytoestrogens in them and polyphenols and all

495
00:45:36,854 --> 00:45:42,614
of these which are very good for hormonal balance so yes yeah we win and you know if you can get that

496
00:45:42,614 --> 00:45:47,154
calcium in and the vitamin d rich foods and the vegetables and fish and the pulses and beans and

497
00:45:47,154 --> 00:45:52,714
the mediterranean diet a win-win then that's what you do and it's going to have that protective

498
00:45:52,714 --> 00:45:59,374
effect for the brain as well so um with the olive oil so yeah that's a fantastic recipe and i think

499
00:45:59,374 --> 00:46:02,334
as per other episodes you

500
00:46:02,334 --> 00:46:04,434
have produced very

501
00:46:04,434 --> 00:46:06,014
kindly and very helpfully

502
00:46:06,014 --> 00:46:08,554
a sheet with how

503
00:46:08,554 --> 00:46:10,574
to make those recipes haven't you as well

504
00:46:10,574 --> 00:46:11,314
Henry? Yeah totally

505
00:46:11,314 --> 00:46:14,214
can access through

506
00:46:14,214 --> 00:46:16,134
is it through a website?

507
00:46:16,594 --> 00:46:17,694
Yeah so just

508
00:46:17,694 --> 00:46:19,334
currently they're just on

509
00:46:19,334 --> 00:46:22,394
my feast website so it's where I do

510
00:46:22,394 --> 00:46:24,294
my, host my supper club

511
00:46:24,294 --> 00:46:26,154
it's henryherbert.co.uk

512
00:46:26,154 --> 00:46:28,274
it's got blogs

513
00:46:28,274 --> 00:46:30,894
and tickets for the supper club and stuff.

514
00:46:31,074 --> 00:46:34,074
But then I've also, I've put on a healthy bit section

515
00:46:34,074 --> 00:46:35,694
and it's got the episodes

516
00:46:35,694 --> 00:46:38,714
and then I just attach a downloadable

517
00:46:38,714 --> 00:46:39,994
that's got the recipes.

518
00:46:40,254 --> 00:46:41,654
And the one thing I would add is I know that

519
00:46:41,654 --> 00:46:43,754
if I put that plate in front of my wife,

520
00:46:43,814 --> 00:46:45,254
she'd be like, where's the greens?

521
00:46:45,554 --> 00:46:48,154
And so, you know, just some kale or spinach

522
00:46:48,154 --> 00:46:50,254
or chard on the side, you know,

523
00:46:50,314 --> 00:46:51,854
and then you've got the full package.

524
00:46:52,094 --> 00:46:53,334
Then you've got a really happy wife.

525
00:46:54,034 --> 00:46:55,834
Yeah, a great happy wife.

526
00:46:55,954 --> 00:46:57,194
Yeah, yeah, yeah.

527
00:46:57,194 --> 00:47:04,314
the parsley is not enough yeah yeah i would i would consider the parsley enough but that wouldn't

528
00:47:04,314 --> 00:47:11,974
yeah yeah she'd want more more green so yeah good to keep and um and i was just gonna add to the i've

529
00:47:11,974 --> 00:47:16,674
heard and this might this might be right or might be wrong but you're supposed to cook fish low

530
00:47:16,674 --> 00:47:24,294
temperature is that right you mustn't cook it too high or is that is that well no i uh i yeah

531
00:47:24,294 --> 00:47:34,434
But so if you would, if you look, say you've got a piece of fish and you want to caramelize it, then you have to cook it at a high temperature because to get that caramelization requires a high temperature.

532
00:47:34,754 --> 00:47:38,074
There's lots like fish requires a bit of thought.

533
00:47:38,394 --> 00:47:42,574
So it's, you know, it's quite you can very easily overcook it and then destroy it.

534
00:47:43,634 --> 00:47:47,974
And the nice thing with fish is it shows you when it's overcooked.

535
00:47:47,974 --> 00:47:51,214
So say you take a piece of salmon, for example, it's probably the easiest one.

536
00:47:51,214 --> 00:47:55,394
piece of salmon with a bit of skin on uh you want to get it nice and crispy okay so you've made your

537
00:47:55,394 --> 00:47:59,354
nice beanie stew and you're just going to serve it with a piece of salmon on top you need a high heat

538
00:47:59,354 --> 00:48:04,494
to crisp up the skin so the first thing i'll do is you want to make sure your skin's really dry

539
00:48:04,494 --> 00:48:09,094
so quite often if it comes from a packet it'll have like some cling film over the top you just

540
00:48:09,094 --> 00:48:13,814
need to take out the cling film and then just dry the skin with a bit of kitchen towel just to get

541
00:48:13,814 --> 00:48:19,434
the moisture out because of course if you've got skin moisture hot pan the first thing that's going

542
00:48:19,434 --> 00:48:22,594
happen is the water's going to bubble and it's going to steam and then you're not going to get

543
00:48:22,594 --> 00:48:27,194
that crisping so the so you want to get rid of as much moisture as possible and quite often you know

544
00:48:27,194 --> 00:48:32,634
if i was doing if i was cooking fish in it like to get crispy skin i just take it out the packet

545
00:48:32,634 --> 00:48:38,194
dry it put it on a plate and just put it in the fridge for half an hour like just you know um um

546
00:48:38,194 --> 00:48:44,234
because the fridge naturally is like um it's like a dehumidifier like it's always removing moisture

547
00:48:44,234 --> 00:48:49,234
and that's why it has that little heater thing at the bottom um with the drip tray so the fridge is

548
00:48:49,234 --> 00:48:53,854
naturally a dry environment so it'll just help dry that skin out then you get your pan nice and hot

549
00:48:53,854 --> 00:48:58,694
now whether you've got uh i would always avoid non-stick pans particularly the teflon ones because

550
00:48:58,694 --> 00:49:04,174
anyway another episode um but if you've got like a cast iron or um or a stainless steel or one of

551
00:49:04,174 --> 00:49:11,854
those modern pans that isn't full of cancer um or chemical or toxics um get the pan nice and hot

552
00:49:11,854 --> 00:49:16,674
then in with your olive oil you know and then you want to put your fish down skin side down

553
00:49:16,674 --> 00:49:21,054
and then obviously season it always season it first and then you just want to hold it down

554
00:49:21,054 --> 00:49:25,754
either with a palette knife or like a plate just something to kind of get as much contact

555
00:49:25,754 --> 00:49:31,394
of the skin onto the frying pan and you also want to hold it there for about 20-30 seconds

556
00:49:31,394 --> 00:49:35,794
and that just gets really good contact so the heat is getting into the skin and keep it high

557
00:49:35,794 --> 00:49:42,114
like you don't want it smoking hot but like you know a high to medium heat and then cook that for

558
00:49:42,114 --> 00:49:47,994
about let's say three to four minutes and what you can do is you can just watch the protein in

559
00:49:47,994 --> 00:49:53,834
the salmon start to get to the cook up and um once it gets all the way to the top the salmon will then

560
00:49:53,834 --> 00:49:59,594
eject a load of white stuff and that's basically the proteins in the fish i think the word is

561
00:49:59,594 --> 00:50:04,354
coagulating you know so they get basically like it just comes out now your fish is overcooked

562
00:50:04,354 --> 00:50:09,214
now depending on my mother-in-law would be very happy she likes her fish fully cooked through

563
00:50:09,214 --> 00:50:15,614
i however would think it was a bit overcooked so what you as um as a diligent chef about to feed

564
00:50:15,614 --> 00:50:20,374
your your your menopausal wife trying to keep her healthy and happy you want to just watch that fish

565
00:50:20,374 --> 00:50:25,014
really carefully and um and it normally takes about let's say three minutes or so three to four

566
00:50:25,014 --> 00:50:29,894
minutes and and when it's about three quarters of the way through very carefully with a palette knife

567
00:50:29,894 --> 00:50:34,314
get underneath the fish flip it over um because you want to get a bit of color on the other side

568
00:50:34,314 --> 00:50:39,074
and at this point you could turn the heat off or just turn it down low and now this is the

569
00:50:39,074 --> 00:50:43,274
point when you could put a knob of butter or you could put if you wanted or just a nice squeeze of

570
00:50:43,274 --> 00:50:47,314
lemon and um and that will release any kind of like caramelized bits on the pan and bring them

571
00:50:47,314 --> 00:50:52,854
all up and you know lovely flavor the the acidity will just kind of enrobe the fish and it'll just

572
00:50:52,854 --> 00:50:57,154
cook through for another 30 seconds and then take it out and you could put it just straight onto your

573
00:50:57,154 --> 00:51:01,034
dinner and the fish will just need to rest for about three four minutes but normally by that

574
00:51:01,034 --> 00:51:05,034
point you'll like getting the nice forks out you know plating up or pouring a glass of wine whatever

575
00:51:05,034 --> 00:51:10,714
you're doing um and you then should have nice crispy skin and then which obviously the skin's

576
00:51:10,714 --> 00:51:15,354
got lots of collagen in so that's good good again and then you should have that uh like cooked

577
00:51:15,354 --> 00:51:20,474
through so when you cut it with a fork it should just break apart and it should be nice and um

578
00:51:20,474 --> 00:51:25,754
like silky inside like it shouldn't feel kind of dry and fibrous it should just be lovely and soft

579
00:51:27,674 --> 00:51:33,994
exactly the wonderful thing about fish is there are like thousands of fish and they all require

580
00:51:33,994 --> 00:51:35,154
A slightly different cooking.

581
00:51:35,474 --> 00:51:38,574
But mostly it's like, you know, for me it would be like,

582
00:51:38,794 --> 00:51:41,374
get some good heat on it and then just cook it gently

583
00:51:41,374 --> 00:51:44,734
and just watch it carefully because you can overcook it really quickly.

584
00:51:45,414 --> 00:51:49,174
I love those special tips there, Henry,

585
00:51:49,314 --> 00:51:52,134
because I definitely get that oyster that you mentioned on the fish.

586
00:51:52,134 --> 00:51:54,474
And clearly overcooking the fish.

587
00:51:54,814 --> 00:51:56,174
And I never think to dry it.

588
00:51:56,254 --> 00:52:00,254
I mean, what a simple strategy that would make such a difference

589
00:52:00,254 --> 00:52:03,394
to just that taking it up a notch from, you know,

590
00:52:03,394 --> 00:52:07,114
this is what i love about this because you know you can you know that's what you want to eat and

591
00:52:07,114 --> 00:52:11,634
i'm all i'm all for practical tips as you can imagine so i love that and i love the fact that

592
00:52:11,634 --> 00:52:17,794
you can carefully watch it time it and flip it um and yeah and you won't overcook it because you

593
00:52:17,794 --> 00:52:25,474
would think otherwise four minutes isn't enough no yeah well it's it yeah fish is it um often

594
00:52:25,474 --> 00:52:30,474
recipes like overstate how long to cook things for so some things they're like they're massively

595
00:52:30,474 --> 00:52:34,414
under but something like like it was a brisket they would like be like oh it takes three hours

596
00:52:34,414 --> 00:52:38,654
you know and it definitely takes eight hours and then like fish oh it takes you know 15 minutes in

597
00:52:38,654 --> 00:52:43,174
the oven you're like no it doesn't but then of course you know it depends on your pan depends

598
00:52:43,174 --> 00:52:46,874
on your oven depends how thick the fish is you know so you know if you've got like a piece of

599
00:52:46,874 --> 00:52:51,154
salmon this thick it's going to take longer than a you know the tail end that's wafer thin so again

600
00:52:51,154 --> 00:52:56,174
it's um you have to use your you have to use your noggin and follow it but also you know

601
00:52:56,174 --> 00:53:03,014
yeah you sort of want to make sure and I guess you know if it's undercooked Henry what would be the

602
00:53:03,014 --> 00:53:10,034
apart from probably the obvious is it it'd just be raw yeah yeah it would just be yeah it'd just

603
00:53:10,034 --> 00:53:16,914
be it'd just be a bit raw I think the there was a bit of a fashion when I was younger there was a

604
00:53:16,914 --> 00:53:21,514
method of cooking that I think they call it em palpia where essentially you like it's it's like

605
00:53:21,514 --> 00:53:25,814
fish in a bag so you you make I think maybe Jamie Oliver kind of made it a bit fashionable so you

606
00:53:25,814 --> 00:53:30,034
basically you you get like your salmon or your cod or whatever and then you put some herbs and a bit

607
00:53:30,034 --> 00:53:37,634
veggies and stuff and then you make a basically like a little a little um uh little uh duvet for

608
00:53:37,634 --> 00:53:44,074
it out of tinfoil and grease proof and then you pop it into the oven that is really hard to get

609
00:53:44,074 --> 00:53:51,654
perfect because you can't watch it it's inside a a bag that you can't see through and everyone's

610
00:53:51,654 --> 00:53:55,734
ovens are different like you might have a really good fan oven mine might have the fan might be

611
00:53:55,734 --> 00:54:00,434
bit broken it might not you know the oven might lie it might say it's 200 actually it's 170 so like

612
00:54:00,434 --> 00:54:07,334
and like i for me personally would find that like a challenge to cook uh or tell you how to cook it

613
00:54:07,334 --> 00:54:11,054
because you'd have to just try it and be like oh actually i thought it would take eight minutes

614
00:54:11,054 --> 00:54:15,254
but actually took 20 minutes because i've got a rubbish oven or you might have a really good oven

615
00:54:15,254 --> 00:54:19,674
and i say it takes 20 minutes and actually only takes eight minutes whereas when you're doing

616
00:54:19,674 --> 00:54:24,034
something in a pan or at least you can see it you can you've got visual markers you know you can at

617
00:54:24,034 --> 00:54:29,194
check and probably it is a lovely way to cook it because you get that lovely kind of steaming and

618
00:54:29,194 --> 00:54:34,434
whatnot but it is you know um it's probably easier to either overcook or undercook it

619
00:54:34,434 --> 00:54:38,514
what would normally happen is you'd undercook it take it out oh it's raw put it back in the

620
00:54:38,514 --> 00:54:44,814
oven and then overcook it and then and then yeah i should have just fried it yeah listening to you

621
00:54:44,814 --> 00:54:49,454
i think i slightly overcooked the fish already but um i'm going to try all those things i can't

622
00:54:49,454 --> 00:54:56,294
actually really excited to try and have a go with that okay yeah absolutely and um yeah the variety

623
00:54:56,294 --> 00:55:00,734
of beans and the recipe looking forward to um to doing that and the kind of dip thing that you

624
00:55:00,734 --> 00:55:05,594
talked about as well with the capers and everything yeah yeah so i'm going to give that a whirl

625
00:55:05,594 --> 00:55:11,754
i think we can always make um positive change and i think any any change is a good change and i think

626
00:55:11,754 --> 00:55:16,114
um yeah anyone listening hopefully will try something that we've talked about today and

627
00:55:16,114 --> 00:55:17,794
and it's only going to benefit their health.

628
00:55:18,114 --> 00:55:20,694
So, yeah, that's brilliant, Henry.

629
00:55:20,794 --> 00:55:22,514
Thank you for all that information.

630
00:55:22,714 --> 00:55:24,934
It's been an absolute pleasure talking to you.

631
00:55:25,094 --> 00:55:30,354
And I hope your wife will appreciate your new understanding of menopause.

632
00:55:30,594 --> 00:55:35,934
And, yeah, she's going to be, she'll hopefully sail through with your support.

633
00:55:35,994 --> 00:55:37,074
And I think it's really lovely.

634
00:55:37,554 --> 00:55:39,834
You're going to take on board all that information too.

635
00:55:39,974 --> 00:55:41,054
So that's really good.

636
00:55:41,174 --> 00:55:41,394
Definitely.

637
00:55:41,894 --> 00:55:42,514
Thanks, Hayley.

638
00:55:42,514 --> 00:55:54,334
And I just want to say just as a call out to the listeners, it's been really nice hearing some of the feedback from people kind of online who've listened to the healthy bit and, you know, either message personally or message yourself.

639
00:55:54,514 --> 00:56:00,114
I think that's often, you know, I really enjoy these chats and don't always think, oh, actually, someone's going to listen to it.

640
00:56:00,174 --> 00:56:04,154
But it's encouraging to know people are enjoying it and getting more from it.

641
00:56:04,154 --> 00:56:06,894
And I guess it's that kind of cheesy one, isn't it?

642
00:56:06,894 --> 00:56:12,174
Please share it with your friends if you have value in it and do comment.

643
00:56:12,474 --> 00:56:16,934
And also feedback is good because I guess we can kind of talk about anything really, can't we?

644
00:56:17,134 --> 00:56:24,994
And I'm a big believer in that we should, if people have got good suggestions, well, hey, let's throw it into the mix.

645
00:56:25,194 --> 00:56:31,774
You know, I kind of feel like I'm on a journey and, you know, chatting to you is really interesting.

646
00:56:31,774 --> 00:56:37,974
through so yeah thank you for feedback thank you everyone and absolutely we're learning from each

647
00:56:37,974 --> 00:56:42,814
other aren't we Henry because we were interested in each other's areas of expertise and that's

648
00:56:42,814 --> 00:56:47,794
why it all started and we thought we'd do it just to learn from each other and if anyone is

649
00:56:47,794 --> 00:56:53,254
listening and thinking that they're really picking up ideas then yeah that's that's what we

650
00:56:53,254 --> 00:57:00,014
aimed to do wasn't it so fantastic thank you so much and I'll look forward to chatting to you on

651
00:57:00,014 --> 00:57:01,014
the next episode Henry.