I do NOT have all the answers. The first videos will feature on what I currently do - food, strength, aerobic conditioning. Then I'll visit experts and try to improve. What works for me might not work for you. Full series ▶︎ tinyurl.com/OlderAthleteVideos
It’s good to admit that you don’t have all the answers, truth is no one does, also important for people to remember that life is for living and to give up pleasures entirely is a mistake, “a little of what you fancy does little harm “ . An interesting Asian philosophy I encountered when I started yoga was that they believe when we are born every person has a set number of total beats their heart can make, therefore try to keep the beats as low as possible, this does fly in the face of many western ideas regarding raising the heart rate during exercise, but when you think about this philosophy it does actually make sense
@@UltimateDazzle Crikey I hope the low heart rate thing is wrong! But then, historically lives were so hard an physical, our predecessors (East and West) didn't need to exercise. It would be a crazy waste of energy resources. Not to mention the possibility of injury (I've just been listening to a Zoe podcast about this which is fascinating). I've been having a few heart issues myself - I'm wired to an ECG as I write this - which hopefully will turn out to be nothing. However, if the series and channel abruptly end you'll know I've run out of remaining beats. 😁
Step 1. Ride my bike - started 3 weeks ago, zone 2/3, loving it. Step 2. Go low carb - started 3 days ago, harder than it looks, but endeavouring to persevere. Step 3. Lift heavy things - on the list…..
High carbs always for me and I’m 75. If you’re exercising, low carbs seems counter intuitive. My exercise has always been long distance, up to and including marathons. Not for a decade or four though!
I’ve just spent three months completing a nutrition and psychology course, researching round the subject and summarising my thoughts, only to find you’ve already done it here! Excellent advice and far better presented than I can manage. Thank you.
Stumbled upon your videos, glad I did, though can’t call my 77yr overweight arthritic self an athlete by any stretch of imagination. I admire your clear focus on staying active & healthy as we age. The bean salad looks great, have just started TRE again and going no sugar to reduce inflammation and weight. Hope to be able to walk better and be many kg lighter this time next year. Subbed
Fantastic video. I am 75 years old and have been riding bicycles most of my life and bicycle touring in various countries (North America, Germany, South East Asia) for the last 15 years or so. In the last 5 years or so I have also been "experimenting with Intermittent Fasting" and find your experiences and advice to be very close to my own experiences and views. Thank you very much for this video.
Just watched it; another interesting and helpful video, Simon. As much as anything, watching it was worthwhile for the two recipes; just on the edge of my "faff" limit! You're striking the right tone - not too authoritative (not setting yourself up as an expert), the audience is in no doubt that the message is "use what you find useful", or "take it or leave it".
I’m in my late 40s and really appreciate your insightful videos! It’s easy to get lost in “volume” and “intensity,” but long term health and wellness, while preserving fitness is the key! Thanks!
Accidentally stumbled upon your videos and glad I did. You seemed very low key and authentic in your life style and quite inspiring for someone who’s turning 60 in 2024. Thanks for the videos. Keep posting them, I’ll be watching them.
Thank you so much for these videos. My Bike riding has been interrupted over the past year owing to a torn meniscus. While I'm waiting for the operation I have taken on your diet and strength training plan so I'll be well prepared. Thanks so much for the motivation. It really is appreciated. Having the tray bake for dinner tonight. Really looking forward to it!
The Roast Fennel and tomatoes with chickpeas and Tuna steak looked amazing- I'll defo be trying that. I've been a subscriber for 3 years now and I hope that you continue making great vids.
Kefir is my go to everyday but make it myself as it’s very easy and free from any processing. Your videos have been very timely for me just out of hospital from major surgery so looking forward to an even healthier 2024. Thank you!
@@Traveler1965Maybe I can help. Go online to buy some kefir “grains”. In the UK they cost about £5 plus postage. Lots of small businesses sell fermenting supplies. Buy a glass jar and some muslin cloth, a rubber band, a plastic sieve and some full fat organic (preferably) cows milk. When the grains arrive, put them in the glass jar and add milk (say half a pint or 330 ml), cover with the cloth and fasten with the rubber band around the rim (to let air in but keep insects out). Put in a Goldilocks room (not too hot or cold) out of direct sunlight and come back tomorrow. Strain the milk in the sieve, using the milk to “wash” the grains, then throw away (be wreckless) the milk, put the grains back in the jar, cover with fresh milk, replace the cloth and rubber band, and return to the Goldilocks room. Come back tomorrow and repeat. After maybe two or three days of this, the liquor will be the consistency of runny yoghurt. Instead of throwing it away, put it in a glass and drink it (or pop it in the fridge to cool before drinking it). The taste is like slightly sour milk and is an acquired taste so don’t be put off. The kefir grains themselves will grow, becoming bigger and more numerous. This is normal. They will then convert the milk to kefir faster and make it creamier and more sour. You will acquire more grains that you need, so either throw some away (they are not sentient), give some to a friend, or freeze some for another time. Your grains will become your friends. You may find yourself talking to them and caring about their welfare. This is normal. If you are going to be away for a holiday, put the jar in the fridge instead of the Goldilocks room. Good luck and enjoy! Kombucha is a different story!
I love this series, please keep up the content. In my 50’s and this kicked me back into taking back my fitness and being serious about my health and lifestyle. Thank you so much
Very good videos. Really appreciate them. Im 69, took up running 5 years ago. Now regularly race in cross countries, half marathons etc. i found whay i eat makes a huge difference. For half marathons i discovered I really must 'carb load' beforehand, or I feel weak and exhausted towards the end. I'm still learning about my body!
I really enjoy your ideas for a healthy breakfast and lunch. These look delicious and I will definitely try them. I love your whole series. I really appreciate your videos.
Thank you for the great positive and informative videos. My father is 83 and does some form of exercise each day. As a young man football and jogging initially then he became a good club sqush player. Now tennis, walking and a small amount of rowing in the gym. We have done yearly fell walking in the lake District. I am 56 and unfortunately 19st 12 lbs with slight arthritis in my left hip. Exercise has been v sporadic!!! Procrastinatioin is my problem. Cycling may not be my go to but this gentleman is inspirational!!! Welll Done!!! Thank you!!!!!
Kevin - you are in a great place to start. Seriously. The marginal gains a fit person can make have small impacts on their health-span. If you have been doing relatively little, then the margin gains you can make will contribute massively to your healthspan. More is frequently better than some, but some is always better than none. The key (it seems to me and I'm just learning) is finding THE thing that floats your boat, that fits your lifestyle, that you want to do and can integrate to your life. Best of luck in finding it, and thanks for the comment.
@@alwaysanotheradventure Thank you for your encouragement!! It means a great deal. If okay, I will let you know how my greatly over due health overhaul goes?? I have sent one of your videos to my father who lives in Kenya!! Again many thanks!! ps thanks for getting back to me so quickly!! Keep inspiring Sir!!!
I’ve always been very conscious of my diet from a young age and bodybuilding. The difference between eating UPF or not is amazing for your body, generally one to two stone lighter, feeling less tired, diminishes chronic body pain, better intestinal being sleep etc. I do an anti inflammatory diet which is very similar to your diet. I start my day with a ginger shot which I make from scratch as I do with all my juices. It’s particularly good at setting up your digestive system for the day and means I can like you breakfast early. I do a porridge with raisins, pumpkin seeds, flax oil and add ground almond to it. I also add in half a mashed banana and that fuels me right into the afternoon. I do like the look of that fennel recipe. I do quite a few like that but with salmon and done in the oven within 30 mins. I had a cycling coach at the grand old age of 60 and he always said that an older rider should eat protein within 60 minutes of a ride. 0.6g/kg. Another thing I’ve started to drink is celery juice for its anti-inflammatory properties and I drink kombucha for gut health. The hard bit is when out cycling if you don’t take food with you but I generally go for proper food. I’m looking forward to the next video, I’ve let myself down a bit with strength training probably due to my previous obsession and attending a gym six days a week. I find the correct eating takes a fair bit of dedication probably more than actual cycling but making the time to source the right ingredients and cook from scratch is worth it. I’d be interested to hear what your sleeping routine is as I have a problem with mine about two hours proper sleep so still working on that but it’s due to my two health conditions M.E and Pulmonary Sarcoidisis hence why I follow AID. Have you read “Ultra Processed People” it’s worth a look.
Thanks for all of that. I suspect my strength routine will be nothing compared to yours, but I'm seeking out a trainer to improve it and my form. You've nudged me to do more on sleep as it's so important. I don't believe my sleep tracker which consistently says I have poor sleep while I'm actually fine. I wore two for a while and they disagreed. One thing - be careful with too much juicing because it removes the all-important fibre from the foods - when present it helps moderate glucose response. I didn't buy Ultra Processed People but I've heard a lot of what the author has said. If you like it, check out the listening/reading links below each video or here tinyurl.com/OlderAthlete Chris and his brother found their nutrition interest when they took part in the twins study run by Tim Spector and his book is good too. The Zoe podcast is a superb place to kick it all off.
@@alwaysanotheradventure yes I am quite aware of the problems with juicing and keep it to my shot in the morning and 250ml of Celery juice mid morning and only the occasional evening mixed fruit juice. I’m quite bad for not drinking enough. I’ve actually cut out coffee and dairy though I will drink the occasional proper coffee when out cycling as it has its benefits too. I shall try the M&S sourdough you recommended as I like bread with my homemade soup though I did cut it out for a while. M&S German Rye was always quite good. Like you my eggs are very fresh, straight out of the hen🐓🤣
Very interesting videos. I am 68 and I have been training for 50 years and I agree that over 60 it is really important to do resistance training to build and retain muscle. Psychology and motivation are really important and my advice is to train in a gym - get a trainer and train when the gym is busy and full of younger people. Never train with pensioners because that will make you feel old. Also get regular blood tests to check PSA ( prostate ) blood sugar , testosterone and regularly measure blood pressure yourself at home. Doing a lot of weight training , together with good diet and sleep will boost your testosterone naturally.
Trying the breakfast - which is different enough to mine, to look interesting. Plus, love peanut butter but never tried Almond butter - for some reason. So just ordered some for delevery later today. Thanks!
Thank you I enjoy your videos, I dont enjoy prepping my meals once in a blue moon I will , I really like the way you do it and your choices, but I do my salmon and tuna fish can and sardines can, spinach and zucchini most other vegetables I don't do much, lots of fruit but have to watch ,I wish I had your discipline, I run and light weight traing I know I need more but I only like to run, but now I have injuries ugh I should of strength traine haha
As others commented i came across accidentally n loved it inc sone other videos of yours. Very down-to-earth advice. I try to do cycling, walking at my age of 67, im always looking for ideas to keep healthy, enjoy rest of our life n away from those dreaded tablets! Once again many thanks
Another great video, I can see you face and body shape has changed for the better Simon👍🏽 This lifestyle is a journey, some drop the carbs straight off and get a wee bit of ‘Keto flu’ while others take your approach👍🏽 there’s no right way, just progress. Having been LCHF for a few years now I’ve also binned alcohol for a year…..it is toxic, even that wee dram or glass of red😞 Well done, there will be a ‘ripple effect’ from these videos for sure 👏🏽
Your videos are great - positive, optimistic, and offer a good understanding of nutrition and exercise. Like you, I'm in my 60s and have been a long-time cyclist, incorporating strength training into my routine as well. However, I believe nutrition is where longevity with quality truly begins, and you do an excellent job in your videos educating those who may need some guidance in this area. I would like to point out one issue I noticed in this video - your use of toxic cookware. Teflon-coated pots and pans are not a great choice; the chemicals used in these cooking implements, known as forever chemicals, are highly toxic and detrimental to human health. I removed all toxic cookware from my kitchen years ago, opting for cast iron or stainless steel on my hotplate instead. Please keep producing those informative videos! And if you ever make it to Australia, bring your bike, and I'll show you some fantastic riding routes.
Really welcome advice and appreciate the target audience being 61 with no intention of ever stoppping. I'm going to take some of that on board more now and try and ditch my cookie monster tendancies etc. Please can you share the location of your rides! Love those car free tracks/roads by the water. Thanks.
Really hard to turn down chocolate though! My Strava link is below each video and I share the new rides (no one really wants to see the same ones over and over again) on Komoot. www.komoot.com/user/alwaysanotheradventure?ref=imk
As always, fantastic content covering a number of great topics. Just a suggestion for you to ruminate over: your channel is getting bigger and is seen by a much different audience than GCN. Perhaps it's possible to interview dieticians, cycling coaches and exercise physiologists who cater to the older athlete. Just a thought and thanks for this series.
another interesting video. I lost quite a lot of weight in 2022 (over 20Kg), through diet and a change in my attitude towards food. I realised that being in my (very) late 50's, if I didn't change things now, i would have a slow painful old age! I am a kids cycling instructor so, although I'm no athlete, I'm not sedentary. I also sail in the warmer months and have started bike touring again. I have been eating mainly eggs for breakfast but lately I have found I feel a bit rough mid morning and crave carbs. So on work days I started eating slow release carbs as part of my breakfast - maybe wholemeal toast (sourdough when I can get it) with peanut butter on, plus a high protein yoghurt type pot. I'm learning more and more about my body and am constantly surprising myself with what I can do. I can honestly say I'm fitter and healthier than I was ten or fifteen years ago - it can be done!
Yes! definitely pay attention to your protein intake daily--for me, this is a struggle, that is, eating enough daily protein especially since I am very active
I’m not a baker but I’ve read a few things about bread and sourdough in particular. What I learned is proper sourdough is fermented and the fermentation process takes time. So even though a loaf my have all the right ingredients, if the process is rushed you may not actually have a loaf of sourdough. The way you can tell if the dough has been allowed to ferment is whether or not gas voids are present in the dough. I’m guessing that in a properly fermented sourdough the sugars have been consumed and therefore there is less effect on blood glucose levels after consumption.
My wife has made herself something of an expert on this - we have loads of books here. I just eat the stuff. But they talk about the number of Hours a loaf as fermented. The M&S ones are (I think) 35 hours.
Just stumbled across your videos and they’re really good. I also do many of the things you recommend but nevertheless I have learned a lot thank you. At 64 I recognise both the physical and dietary needs but worry about keeping mentally active. After a career of requiring continual mental agility to almost nothing, this worries me. What do you do or recommend?
Great series Simon, really appreciate the practical advice. I am now 61 so am becoming aware of the extra attention I need to pay to my health as I age. My friends are all experiencing age-related health issues and I hope to avoid that as much as possible.
I really like this series. I’m 63 and look forward to cycling more in retirement, but in order to make sure I’m able to do that I’m already trying to improve my diet, nutrition, and fitness, as well as lose weight. Several months ago I started IF too, but I have no idea if I’m causing other problems, and I have no idea if I’m doing it right. Or if I’m improving my fitness. Problems.
It’s all about finding your own way Brian. You’ll find things that work for you and things that don’t. Probably best you can do is to learn to listen to the feedback from your body, read widely and listen to good people. If you listen to podcasts, you could start with the Zoe podcast. All the best with the retirement project!
Good video series. I find lots of good quick recipes on The Happy Pear RUclips channel. They do a whole series of 5 minute recipes which are easy for the amateur cook like me but also plant based. Keep cycling!
Very nice,👍👍👍 I like that you share the recipes and how to make your meals, easy and simple, I eat this any time, I only add more healthy fat to it, Avocados, Boiled Eggs, more olive oil, cheese. Also , I do lots of Soups or Stews in bulk, to make them more filling, you add fiber( vegetables, legumes) and good healthy fat, I usually add a can of Organic coconut cream or heavy cream at the end to my pot of soup and after, I can add two fresh eggs to my soup when warming up for next meal. Eating healthy is easy if you know how to cook! I have enough cooked meals in my fridge for my next four to five days, this way , I have time to enjoy my outdoor activities and not spend time home thinking of what to eat and cook! cook everything in bulk!👍👍👍
Exellent info and delicious looking receipe! I second avoiding processed foods at all costs. For me, that's first and foremost, along with eating entirely organic -- unless travelling or on long bikebacking rides where that's not always feasible. For short rides and runs I find maintaining all natural unprocessed organic eating entirely doable. Likewise, for me, avoiding excess salt, sugar and unhealthy fats is an absolutely must. I've not yet tried using a glucose monitor and it's something I'm now inspired to do -- at least initially -- to see if the spikes that I sense from eating certain foods at certain times can be backed up by actual data. In the past I've maintained glucose levels buy carefully selecting my meals based on activity levels and listening closely to my body. I think it would be very beneficial to use an actual glucose monitor for a period of time, take good notes, and then work with that. Thank you for the sharing some excellent resources. Great content and production value as always. Looking for to the next one.
The CGMs are about £50 but - unless diabetic - it’s something you only need do once and try a whole bunch of different usual foods. That said, the whole Zoe meal plan thing was very good
@@alwaysanotheradventure Thanks Simon. That seems exactly right. Do it once, try a whole bunch of usual foods and take good notes. I'll definitely check out the Zoe plan as well.
Thanks Andy - I’ve been doing a few over the last couple of upwards and they’re in the same playlist as this video. Here’s a short link to it tinyurl.com/OlderAthleteVideos
But that's quite expensive for me 😂. As for Asian, white rice and egg is a must. We don't get good groceries store here 😢. I do appreciate you to share us such quality ingredients for good health. As always ❤
I think that there is something important in giving the digestive system a rest occasionally and not eating anything. After a fast i always feel better, more alert and full of energy. I think that it goes back to hunter gatherer days, when your body recognised that the calories being eaten were becoming limited, therefore it had to do something about it and heighten every sense and ability to catch that next important meal. I have seen my lowest resting pulse when i have fasted at 35 bpm. The digestive system needs feeding with oxygenated blood as well to process food and raises your pulse rate whilst doing so. For shorter sporting events, this could be used to advantage to divert oxygen from digestion to propulsion within stored energy parameters.
Love the content, the balanced approach and the under 10 minutes video. You have mentioned a couple of times how you check your blood sugar spiking for different food combinations. How long after eating can/do you test your blood sugar?
I’ve done this twice, two weeks at a time. First as part of the Zoe program, then just independently with a CGM, each time for 2 weeks. They’re continually monitoring glucose levels so you get a chart every day and can see the rise and fall depending on food and exercise. Because these were 2 two-week exceptions to normal life I suppose I was zapping the CGM and checking a little too much.
Keto gave me horrible sleep, night sweats, and persistent constipation. As a 66-year-old with several arterial stents, I realized after months of research that I was being irresponsible consuming high levels of saturated fat and meat. When I switched to a Mediterranean-style diet heavy in complex carbs my issues disappeared.
TURMERIC Consider adding Turmeric (fresh or dried) to something every day. I’m making a soup right now and just grated fresh turmeric root into it. Always add black pepper so your body can absorb more of the turmeric. 😊
Thanks for the suggestion and turmeric is something we occasionally add to breakfast. But in the videos I’ve deliberately avoided discussing supplements (there are others I take) because the level of solid scientific support for the efficacy is a lot less than what I include.
Another couple of interesting videos. I think I eat pretty healthy. Although quite a bit less than your goodself! Thanks for taking the time to make these videos, cheers Alistair 👍
Very good content…I have subscribed…I eat in an 8 hour timeframe, usually 2 meals breakfast about 11am consisting of seeds, chopped almonds and hazelnuts together with chopped organic apricots which I soak overnight in either spring water or whole unhomogenised milk the soaking helps release the nutrients for the body to absorb, I also top with kefir and fruit usually banana, dinner is similar to yours…
Hi, First I would like to say thank you for all the very interesting content you publish here for older athletes. I post my question under this video as I think it's the most appropriate place. What I would like to ask you is, what do you take in on longer run and bike rides? Because in some way it does not make much sense to me we pay so much attention to the type of carbohydrate we consume in our day to day diet, but then when we jump on our bike, we begin load up with different very fast carbohydrate, to keep the energy-level up. Thanks again Henrik
Personally I favour real food, but there’s a place for simple sugar and sports products too. We talk about this in the How to Ride 100 miles series. I’m getting another glucose monitor because I want to test the effects such simple sugars have on my body while exercising- I suspect the exercise will flatten what would otherwise be a huge glucose spike.
@@alwaysanotheradventure I agree real food is good and is also my goto if I have time and space to it. My problem is mainly when I race, I mostly do middle distance triatlhon races, there I lose appetite and often have serious belly pain on the run section, that I think is course by too many fibers, it seems like gel function better, but make less sense as I wrote, so in this moment I'm asking around and pick-up advises, so I really would like to hear what you do. By the way where do you get a glucose monitor? Sounds like something I could use too
@@HenrikBaastrup I no longer race, and I admit, I didn't really get it right when I did. Eating on the bike, doubled-over in the aero position, my guts would start to cramp n T2. I'm told newer formulated products like Maurten have gone a long way towards solving this. Some of my earlier videos were shot with Sean McFarlane who is a top extreme triathlete and has probably faced this. He won't necessarily see this comment exchange, so you might try asking him on his Instagram - instagram.com/seanxtri/
Since losing my smell from Covid over two years ago there are certain foods I can no longer eat - because they smell and taste like rotten garbage or sewage. Unfortunately, most salad dressings fall into this category. No canned food. No preservatives. All tastes like crap. It’s so hard on me I don’t know what to cook or prep any more because so much tastes weird. My goal is to meal prep for the month of December. Thanks for the inspiration.
The meals look great but they also look fairly small and low calorie? Maybe it's just me who's used to eating only 2 larger meals. I would definitely add more protein though especially animal based. Don't be scared of red meat and eggs, they're very very nutritious.
It’s around 200c in our fan oven - needs to char the fennel and the tomatoes a little but not incinerate them 😁. Most stuff is about 180c for normal cooking in our fan oven.
Instead of buying Kefir every day, I buy the same bottle of Kefir. I put it in a 2 litre container of whole milk, from which I have used some to leave more than enough space for the live kefir culture. After it is added, I partially expel the air and tighten the lid. Then I shake it up and leave it in a warm place for the starter Kefir to transform the whole. When it is the consistency that I like, I keep it in the refrigerator. As I use it up, I partially top up the Kefir container (suitably marked on the lid) from a second container of whole milk. If needed, I expel some air and set it in a warm place to continue the fermentation. Periodically, I start the process again with a fresh bottle of the Kefir and a container of whole milk.
I’ve tried doing that, and Liz has tried making our own from kefir grains. We’ve had limited success but I’m pleased it’s working for you. We’ll have to try again.
@@alwaysanotheradventure I guess it depends on what texture you like. It is harder to differentiate smooth kefir from milk by shaking. I often leave it to get lumpier, but it clings to my drinking glass. However, a fresh container of milk and bottle of kefir and you are good to go to try again.
Just found your vids, I love the first three but now I have to hit the road even though we have 15cms of snow here in Nova Scotia, Canada. Curious as to where you live, it looks like it's up North, or Wales or Scotland.
Hunt around my channel a bit and you’ll discover I’m in the west highlands of Scotland. A small village called Strontian (where the element was discovered). No snow for us yet on the coast but I expect it’s coming! I’m still utterly amazed at where on this planet my wee videos end up!!
So much of that could be my kitchen 😀 I've recently moved to having a mixed nuts box on the counter (I buy the bags of individual nuts from Aldi and mix at home). I might try a handful with my morning porridge
That's great David. Might i suggest you also try to get some sunflower seeds and pumpkin seeds? These go great on porridge, and if you can find some almond butter, stir that into the porridge. Tastes great!
Thanks. Those have been a staple in the pantry for many years in a box the children have affectionately labelled "Daddy's nuts". So many ways to read that 😂
Steel cut oats are the best for breakfast, a bit hard to come by in shops but you can order online and they take longer to cook I have mine topped with walnuts greek yogurt and honey
In Australia they are readily available. I put a bag of steel cut oats in a container, add 1 litre of unsweetened oat milk. This lasts me 5 days. For breakfast I have a few spoons of this, add mixed nuts and mixed berries. No longer have cornflakes etc in the pantry. Only downside is nuts and berries are very expensive here.
Glad I found your channel. Subbed. Your advice is not only practical but totally easy to understand. ( I'm now past my 30's I don't need the HIGH SPEED Athletic Advice from these elite athletes that plague the internet. Your content is breath of Fresh Air which leans towards my goals for consistent self improvement physically and physiologically.) Thank You. ( What Brand Extra Virgin Olive Oil do you use?)
Thank you so much! This is just what I do and works for me. I'll develop the series by seeking out a few experts to see how I can improve. Liz buys our Olive Oil in 5L cans - Kleos a Greek brand. We then pour it into a smaller bottle for daily use.
Yes, but not on video. My thoughts were a little too nuanced for that so I wrote it up here: simon-willis.blogspot.com/2023/12/zoe-persionalised-nutrition-is-it-worth.html
This really is excellent information, as is the series to date. Can you recommend a protein powder supplement? It’s something I’ve been missing out on and that I know I’d benefit from post workout.
Hi Andy - a while ago, when trying to cut down on dairy, I tried loads of vegan protein but all tasted a bit gritty. So I bought a big bag of unflavoured MyProtein Whey Isolate (I didn't like the diet version). It's OK, but still had a bit of flavour. In the last few weeks I tried some Pulsin whey protein isolate and that was really nice and would keep using it - except I still have that big bag of MyProtein stuff to finish first. I like the unflavoured versions which I stir into the Kefir and then cut out the Greek Yoghurt.
I suspect I should add more nuts! otherwise your meal plan is eerily similar to my own. I will try glucose monitoring to see what affects me. I do try to substitute for the pinnacle feeder fish where possible to avoid heavy metal loading. Although, living in Japan it is difficult to pass up on the fresh tuna! New subscriber, many thanks for your thought provoking videos.
That looks mouth-watering! Sadly for me, I would struggle with my health if I ate that. I discovered in my mid-late 40s that almost all vegetables simply don't agree with my in a number of ways and I had to give up eating meals like that. But what I add next is not because of my personal circumstances but just general info for everyone: Protein is the number one nutrient that our bodies need and this need increases as we age because we become less able to absorb protein from our diets. As a general rule, eating three meals a day each containing 30-50 grams of protein is healthy for all but as athletes this could be considered a minimum to aim for. An additional point for those of us who are taking part in exercise which we hope will result in muscle building (ie. strength training) is that you need an absolute minimum of 3g of an amino acid called leucine in order to grow muscle (muscle synthesis). (This is a step limiting amount so if you get 1-2g of leucine then you get zero muscle synthesis following exercise.) Approximately 10% of animal protein (meat, fish, eggs) is leucine so you need about 30g of animal protein per meal. Beef is about 30% protein by weight so you need a minimum of 100g of steak or mince (etc.). Chicken and fish are more like 25% protein so you will need to eat more. Eating two eggs is never enough. There is roughly 7g of protein per egg so I consider 5 eggs as a minimum serving size for males or females... Plants do indeed contain protein but they are not very bio-available for the human body. And very few plants contain all the essential amino-acids (there are 20/21 amino-acids that our bodies need, 9 to 13 of which we need to eat because we can't synthesises them at all or in sufficient quantities for optimum health). To obtain sufficient amount of protein from plants you need to eat a wide range of plants or soya (which brings its own problems) and a considerable quantity of food too, which might be a problem if you are trying to limit calories. Vegetarians really need to maximise intake of eggs and dairy to reach their protein requirements but adding fish can be very beneficial (though be careful where you source your fish from - wild caught is best for humans if not for the environment). Best of all is eating meat. The supposed links between red meat and ill health that are often widely reported in the media simply do not exist in the scientific evidence once you start digging deeply enough.
A lot in this Hugh, thanks for all the comments. I try to take a balance of info from Prof Tim Spector (Food for Life amzn.to/3FOXOFO ) and DR Peter Attia (Outlive amzn.to/460XzSW).
@@alwaysanotheradventure both are good sources, though there are others I agree with more. The reality is that there is not much hard data that tells us what we must do so whatever works for you works. There is better data to say what we shouldn't do (eg. smoking, eating UPF & become sedentary). I've had to go a bit further in my own dietary interventions than I advise most of my clients to do. We (humans, collectively) are still very early in our understanding of what needs to be done for optimum health. My general observation is that we (in the West) are currently over-complicating exercise & over-simplifying nutrition. But I tend to geek out on this stuff so I'll shut up now! 😁
Hello Simon, great video. I have raw oats with whole milk, mixed nuts & honey for breakfast. This may cause me a blood sugar spike - how did you test? Only open the biscuit tin after dinner? Yes that my problem as well😂. Looking forward to the strength training. Kind Rgds Tim
Hey Tim - I think you can get biscuit tins with time locks 😁 Search for Join Zoe for the full programme which is hugely helpful in understanding how the body works. They supply the Continuous Glucose Monitor. Or you can buy your own and experiment with different foods. I’m going to have to do a video explaining this more I think. 🤔
I tend to work on time not distance. In winter I go for; 2x 1h rides indoor and 1x 2-3hr outdoor; 2-3x 45min runs; 2-3x 25min strength; 1x 40min yoga; 1x 20min outdoor swim (below 10c); 45min pool swim; 3x 1-2hr hill walks.
Thanks for that. That reminds me to start a my weight training and a swim once a week again. I have the luxury of living in a place where it does not get cold . ( Bargara, Queensland Australia )
Great information. I run 5 miles everyday of the year and i mean every day lol. I also cycle about 4000 miles a year , i do not do any strenghth training . How many calories do you consume on an average day?
Thanks Peter - I can't answer your question though because I don't count calories, and the calorie 'trackers' on Strava / Garmin etc seem quite unreliable.
Ah good point. I sometimes forget them! In the ‘official’ version they go in the dressing. I tend to sprinkle them in the main bake before it goes in the oven.
I did the Zoe programme which tests this using a continuous glucose monitor. (I show me attaching this in the video). I subsequently bought one to test again shortly before this video. The CGM has a small needle that goes into your body and you scan the unit with a phone to get the graphic readout.
Very good Simon, thanks for sharing your food tips, we all work on a good diet that works for our lifestyle, and that always starts with whole food, little UPF, and no refined carbs or sugar, unless excercising. A few things I also do is reduce my nut intake, most are high in omegs 6 fatty acid, they compete with omega 3s, and can be somewhat inflammatory. I also never used teflon pans, they are poison, and the carcinogens released into your foods as soon as you heat them, let alone smoke them, are horrendous, cast iron is the way to go.
Your claims about Teflon are extreme and out of date. Health agencies have raised concerns about the compound PFOA, which was previously used to make Teflon. However, Teflon has been PFOA-free since 2013. Today's nonstick and Teflon cookware is considered safe for everyday home cooking, as long as temperatures do not exceed 500°F (260°C). It’s not helpful for these scare stories to continue to be spread.
YUM! But watch the protein. Looks like a Mediterranean-style diet which is routinely rated the best. I’m not so sure about all the eggs, however. A few occasionally are fine, but daily? Athletes and even the public in general have gone bonkers over protein, however research seems to be building that excessive protein is as bad as too little. While older people need a bit more, don’t go crazy, with protein powders probably being overkill.
Haven't watched it yet, Simon, but noticed a typo and thought I'd mention it before the brain cells die. ;-) The video title says, "My daily meal-pan & how I make it" - should be meal plan (needs an "l")
Good point. Kefir and coffee at breakfast. Always decaf tea. Water. Kombucha (home made) in the evening,but not too much as that stuff is a heck of a laxative! Occasional red wine or beer, but recently getting into zero alcohol beer. Hmm, you're right. Maybe a video?
That's my kind of diet, only you're doing it and I'm only thinking about it. You might want to watch your selenium intake with all those brazil nuts though.
I do NOT have all the answers. The first videos will feature on what I currently do - food, strength, aerobic conditioning. Then I'll visit experts and try to improve. What works for me might not work for you.
Full series ▶︎ tinyurl.com/OlderAthleteVideos
It’s good to admit that you don’t have all the answers, truth is no one does, also important for people to remember that life is for living and to give up pleasures entirely is a mistake, “a little of what you fancy does little harm “ .
An interesting Asian philosophy I encountered when I started yoga was that they believe when we are born every person has a set number of total beats their heart can make, therefore try to keep the beats as low as possible, this does fly in the face of many western ideas regarding raising the heart rate during exercise, but when you think about this philosophy it does actually make sense
@@UltimateDazzle Crikey I hope the low heart rate thing is wrong! But then, historically lives were so hard an physical, our predecessors (East and West) didn't need to exercise. It would be a crazy waste of energy resources. Not to mention the possibility of injury (I've just been listening to a Zoe podcast about this which is fascinating).
I've been having a few heart issues myself - I'm wired to an ECG as I write this - which hopefully will turn out to be nothing. However, if the series and channel abruptly end you'll know I've run out of remaining beats. 😁
Thanks, I love the content. At 72 I found the low carb life style 10 years ago. Lift heavy things and ride your bike.
Sounds like a plan!
Step 1. Ride my bike - started 3 weeks ago, zone 2/3, loving it.
Step 2. Go low carb - started 3 days ago, harder than it looks, but endeavouring to persevere.
Step 3. Lift heavy things - on the list…..
High carbs always for me and I’m 75. If you’re exercising, low carbs seems counter intuitive. My exercise has always been long distance, up to and including marathons. Not for a decade or four though!
Excellent stuff and strangely very motivating. Nothing is laboured or over explained so easy to absorb.
Thanks Alan - it’s a fine balance between being didactic and superficial.
I’ve just spent three months completing a nutrition and psychology course, researching round the subject and summarising my thoughts, only to find you’ve already done it here! Excellent advice and far better presented than I can manage. Thank you.
Stumbled upon your videos, glad I did, though can’t call my 77yr overweight arthritic self an athlete by any stretch of imagination. I admire your clear focus on staying active & healthy as we age. The bean salad looks great, have just started TRE again and going no sugar to reduce inflammation and weight. Hope to be able to walk better and be many kg lighter this time next year. Subbed
Just my two cents, lots of time gluten will increase inflammation too, so when you can cut it out, it might help as well.
72 years old ,not in bad shape , first time I have seen this man’s site …….love it thank you
Your loving your senior years. Great series of videos.
Fantastic video. I am 75 years old and have been riding bicycles most of my life and bicycle touring in various countries (North America, Germany, South East Asia) for the last 15 years or so. In the last 5 years or so I have also been "experimenting with Intermittent Fasting" and find your experiences and advice to be very close to my own experiences and views. Thank you very much for this video.
I took early retirement and I am 54 years but I find these nutrition videos excellent and very informative thank you for taking the time to make them.
I know I am on the younger side for this content, 51 years old, but I find your videos to be very informative and well made.
Thank you
Just watched it; another interesting and helpful video, Simon. As much as anything, watching it was worthwhile for the two recipes; just on the edge of my "faff" limit! You're striking the right tone - not too authoritative (not setting yourself up as an expert), the audience is in no doubt that the message is "use what you find useful", or "take it or leave it".
I’m in my late 40s and really appreciate your insightful videos! It’s easy to get lost in “volume” and “intensity,” but long term health and wellness, while preserving fitness is the key! Thanks!
Accidentally stumbled upon your videos and glad I did. You seemed very low key and authentic in your life style and quite inspiring for someone who’s turning 60 in 2024. Thanks for the videos. Keep posting them, I’ll be watching them.
Thanks Paul. I’m pleased you enjoy the videos.
76 here with Afib issues so appreciate all the great tips.
Thank you so much for these videos. My Bike riding has been interrupted over the past year owing to a torn meniscus. While I'm waiting for the operation I have taken on your diet and strength training plan so I'll be well prepared. Thanks so much for the motivation. It really is appreciated. Having the tray bake for dinner tonight. Really looking forward to it!
The Roast Fennel and tomatoes with chickpeas and Tuna steak looked amazing- I'll defo be trying that. I've been a subscriber for 3 years now and I hope that you continue making great vids.
Thanks for being a Subscriber - I appreciate it. If I say so myself, I’m rather pleased with this current batch and the way they’re coming together.
Kefir is my go to everyday but make it myself as it’s very easy and free from any processing. Your videos have been very timely for me just out of hospital from major surgery so looking forward to an even healthier 2024. Thank you!
We've just started making Kefir (well, my wife has). She also does a superb Kombucha that really flushes me out 😁
How do you make your own Kefir?
@@Traveler1965 That's one for Google
@@Traveler1965Maybe I can help.
Go online to buy some kefir “grains”. In the UK they cost about £5 plus postage. Lots of small businesses sell fermenting supplies. Buy a glass jar and some muslin cloth, a rubber band, a plastic sieve and some full fat organic (preferably) cows milk.
When the grains arrive, put them in the glass jar and add milk (say half a pint or 330 ml), cover with the cloth and fasten with the rubber band around the rim (to let air in but keep insects out). Put in a Goldilocks room (not too hot or cold) out of direct sunlight and come back tomorrow.
Strain the milk in the sieve, using the milk to “wash” the grains, then throw away (be wreckless) the milk, put the grains back in the jar, cover with fresh milk, replace the cloth and rubber band, and return to the Goldilocks room. Come back tomorrow and repeat.
After maybe two or three days of this, the liquor will be the consistency of runny yoghurt. Instead of throwing it away, put it in a glass and drink it (or pop it in the fridge to cool before drinking it). The taste is like slightly sour milk and is an acquired taste so don’t be put off.
The kefir grains themselves will grow, becoming bigger and more numerous. This is normal. They will then convert the milk to kefir faster and make it creamier and more sour. You will acquire more grains that you need, so either throw some away (they are not sentient), give some to a friend, or freeze some for another time.
Your grains will become your friends. You may find yourself talking to them and caring about their welfare. This is normal.
If you are going to be away for a holiday, put the jar in the fridge instead of the Goldilocks room.
Good luck and enjoy!
Kombucha is a different story!
I love this series, please keep up the content. In my 50’s and this kicked me back into taking back my fitness and being serious about my health and lifestyle. Thank you so much
My pleasure Rick. The videos will come slower because they get harder to find the expertise but I am still working on them.
Very good videos. Really appreciate them. Im 69, took up running 5 years ago. Now regularly race in cross countries, half marathons etc. i found whay i eat makes a huge difference. For half marathons i discovered I really must 'carb load' beforehand, or I feel weak and exhausted towards the end. I'm still learning about my body!
I really enjoy your ideas for a healthy breakfast and lunch. These look delicious and I will definitely try them. I love your whole series. I really appreciate your videos.
Thank you for the great positive and informative videos. My father is 83 and does some form of exercise each day. As a young man football and jogging initially then he became a good club sqush player. Now tennis, walking and a small amount of rowing in the gym. We have done yearly fell walking in the lake District.
I am 56 and unfortunately 19st 12 lbs with slight arthritis in my left hip. Exercise has been v sporadic!!! Procrastinatioin is my problem.
Cycling may not be my go to but this gentleman is inspirational!!! Welll Done!!! Thank you!!!!!
Kevin - you are in a great place to start. Seriously. The marginal gains a fit person can make have small impacts on their health-span. If you have been doing relatively little, then the margin gains you can make will contribute massively to your healthspan. More is frequently better than some, but some is always better than none. The key (it seems to me and I'm just learning) is finding THE thing that floats your boat, that fits your lifestyle, that you want to do and can integrate to your life. Best of luck in finding it, and thanks for the comment.
@@alwaysanotheradventure Thank you for your encouragement!! It means a great deal. If okay, I will let you know how my greatly over due health overhaul goes??
I have sent one of your videos to my father who lives in Kenya!! Again many thanks!! ps thanks for getting back to me so quickly!! Keep inspiring Sir!!!
Thank you so much for these videos. Brilliant
I’ve always been very conscious of my diet from a young age and bodybuilding. The difference between eating UPF or not is amazing for your body, generally one to two stone lighter, feeling less tired, diminishes chronic body pain, better intestinal being sleep etc. I do an anti inflammatory diet which is very similar to your diet. I start my day with a ginger shot which I make from scratch as I do with all my juices. It’s particularly good at setting up your digestive system for the day and means I can like you breakfast early. I do a porridge with raisins, pumpkin seeds, flax oil and add ground almond to it. I also add in half a mashed banana and that fuels me right into the afternoon. I do like the look of that fennel recipe. I do quite a few like that but with salmon and done in the oven within 30 mins. I had a cycling coach at the grand old age of 60 and he always said that an older rider should eat protein within 60 minutes of a ride. 0.6g/kg.
Another thing I’ve started to drink is celery juice for its anti-inflammatory properties and I drink kombucha for gut health.
The hard bit is when out cycling if you don’t take food with you but I generally go for proper food.
I’m looking forward to the next video, I’ve let myself down a bit with strength training probably due to my previous obsession and attending a gym six days a week.
I find the correct eating takes a fair bit of dedication probably more than actual cycling but making the time to source the right ingredients and cook from scratch is worth it.
I’d be interested to hear what your sleeping routine is as I have a problem with mine about two hours proper sleep so still working on that but it’s due to my two health conditions M.E and Pulmonary Sarcoidisis hence why I follow AID.
Have you read “Ultra Processed People” it’s worth a look.
Thanks for all of that. I suspect my strength routine will be nothing compared to yours, but I'm seeking out a trainer to improve it and my form.
You've nudged me to do more on sleep as it's so important. I don't believe my sleep tracker which consistently says I have poor sleep while I'm actually fine. I wore two for a while and they disagreed.
One thing - be careful with too much juicing because it removes the all-important fibre from the foods - when present it helps moderate glucose response.
I didn't buy Ultra Processed People but I've heard a lot of what the author has said. If you like it, check out the listening/reading links below each video or here tinyurl.com/OlderAthlete Chris and his brother found their nutrition interest when they took part in the twins study run by Tim Spector and his book is good too. The Zoe podcast is a superb place to kick it all off.
@@alwaysanotheradventure yes I am quite aware of the problems with juicing and keep it to my shot in the morning and 250ml of Celery juice mid morning and only the occasional evening mixed fruit juice. I’m quite bad for not drinking enough. I’ve actually cut out coffee and dairy though I will drink the occasional proper coffee when out cycling as it has its benefits too.
I shall try the M&S sourdough you recommended as I like bread with my homemade soup though I did cut it out for a while. M&S German Rye was always quite good.
Like you my eggs are very fresh, straight out of the hen🐓🤣
Great video nice to watch a series dedicated to the older athletes.
Glad you enjoyed it Mark
Very interesting videos.
I am 68 and I have been training for 50 years and I agree that over 60 it is really important to do resistance training to build and retain muscle. Psychology and motivation are really important and my advice is to train in a gym - get a trainer and train when the gym is busy and full of younger people. Never train with pensioners because that will make you feel old.
Also get regular blood tests to check PSA ( prostate ) blood sugar , testosterone and regularly measure blood pressure yourself at home.
Doing a lot of weight training , together with good diet and sleep will boost your testosterone naturally.
We will definitely be trying the bean salad and the tuna recipe. Thank you.
Just ran across this channel. Very well done and interesting to me at 66 years old. Keep it up as I enjoy the content and presentation.
Welcome aboard!
Trying the breakfast - which is different enough to mine, to look interesting. Plus, love peanut butter but never tried Almond butter - for some reason. So just ordered some for delevery later today. Thanks!
Good tone and engaging. I think these vids are going to get a lot of followers. Looking forward to seeing on Masterchef next year.
🤣
Thank you I enjoy your videos, I dont enjoy prepping my meals once in a blue moon I will , I really like the way you do it and your choices, but I do my salmon and tuna fish can and sardines can, spinach and zucchini most other vegetables I don't do much, lots of fruit but have to watch ,I wish I had your discipline, I run and light weight traing I know I need more but I only like to run, but now I have injuries ugh I should of strength traine haha
As others commented i came across accidentally n loved it inc sone other videos of yours. Very down-to-earth advice.
I try to do cycling, walking at my age of 67, im always looking for ideas to keep healthy, enjoy rest of our life n away from those dreaded tablets!
Once again many thanks
Another great video, I can see you face and body shape has changed for the better Simon👍🏽 This lifestyle is a journey, some drop the carbs straight off and get a wee bit of ‘Keto flu’ while others take your approach👍🏽 there’s no right way, just progress.
Having been LCHF for a few years now I’ve also binned alcohol for a year…..it is toxic, even that wee dram or glass of red😞
Well done, there will be a ‘ripple effect’ from these videos for sure 👏🏽
Thanks for this and for recognising a key point - there's no right way, just what's right for the person.
Thanks for this. I'm really enjoying this series. Cheers.
Your videos are great - positive, optimistic, and offer a good understanding of nutrition and exercise. Like you, I'm in my 60s and have been a long-time cyclist, incorporating strength training into my routine as well. However, I believe nutrition is where longevity with quality truly begins, and you do an excellent job in your videos educating those who may need some guidance in this area.
I would like to point out one issue I noticed in this video - your use of toxic cookware. Teflon-coated pots and pans are not a great choice; the chemicals used in these cooking implements, known as forever chemicals, are highly toxic and detrimental to human health. I removed all toxic cookware from my kitchen years ago, opting for cast iron or stainless steel on my hotplate instead.
Please keep producing those informative videos! And if you ever make it to Australia, bring your bike, and I'll show you some fantastic riding routes.
Really welcome advice and appreciate the target audience being 61 with no intention of ever stoppping. I'm going to take some of that on board more now and try and ditch my cookie monster tendancies etc. Please can you share the location of your rides! Love those car free tracks/roads by the water. Thanks.
Really hard to turn down chocolate though!
My Strava link is below each video and I share the new rides (no one really wants to see the same ones over and over again) on Komoot.
www.komoot.com/user/alwaysanotheradventure?ref=imk
Great video. Thanks❤
Great information and inspiring motivation Simon 👍
Where are you filming? Stunning! Must be a be a great inspiration to get out there.
It's all shot around my home Kathy. I'm lucky enough to live on the west coast of Scotland near a place called Strontian
As always, fantastic content covering a number of great topics. Just a suggestion for you to ruminate over: your channel is getting bigger and is seen by a much different audience than GCN. Perhaps it's possible to interview dieticians, cycling coaches and exercise physiologists who cater to the older athlete. Just a thought and thanks for this series.
That’s kinda where I’m headed. Finding good specialists is not easy but some are on the way.
another interesting video. I lost quite a lot of weight in 2022 (over 20Kg), through diet and a change in my attitude towards food. I realised that being in my (very) late 50's, if I didn't change things now, i would have a slow painful old age! I am a kids cycling instructor so, although I'm no athlete, I'm not sedentary. I also sail in the warmer months and have started bike touring again. I have been eating mainly eggs for breakfast but lately I have found I feel a bit rough mid morning and crave carbs. So on work days I started eating slow release carbs as part of my breakfast - maybe wholemeal toast (sourdough when I can get it) with peanut butter on, plus a high protein yoghurt type pot. I'm learning more and more about my body and am constantly surprising myself with what I can do. I can honestly say I'm fitter and healthier than I was ten or fifteen years ago - it can be done!
Sounds great Donny - and damn well done!
Yummo! Those beans and chickpeas are so very good for our bodies, really enjoying this series, thank you.
Yes! definitely pay attention to your protein intake daily--for me, this is a struggle, that is, eating enough daily protein especially since I am very active
I’m not a baker but I’ve read a few things about bread and sourdough in particular. What I learned is proper sourdough is fermented and the fermentation process takes time. So even though a loaf my have all the right ingredients, if the process is rushed you may not actually have a loaf of sourdough. The way you can tell if the dough has been allowed to ferment is whether or not gas voids are present in the dough. I’m guessing that in a properly fermented sourdough the sugars have been consumed and therefore there is less effect on blood glucose levels after consumption.
My wife has made herself something of an expert on this - we have loads of books here. I just eat the stuff. But they talk about the number of Hours a loaf as fermented. The M&S ones are (I think) 35 hours.
Just stumbled across your videos and they’re really good. I also do many of the things you recommend but nevertheless I have learned a lot thank you. At 64 I recognise both the physical and dietary needs but worry about keeping mentally active. After a career of requiring continual mental agility to almost nothing, this worries me. What do you do or recommend?
Looks like you're living in a beautiful part of the world! Thanks for the info.
I am - thanks
Great series Simon, really appreciate the practical advice. I am now 61 so am becoming aware of the extra attention I need to pay to my health as I age. My friends are all experiencing age-related health issues and I hope to avoid that as much as possible.
I really like this series. I’m 63 and look forward to cycling more in retirement, but in order to make sure I’m able to do that I’m already trying to improve my diet, nutrition, and fitness, as well as lose weight. Several months ago I started IF too, but I have no idea if I’m causing other problems, and I have no idea if I’m doing it right. Or if I’m improving my fitness. Problems.
It’s all about finding your own way Brian. You’ll find things that work for you and things that don’t. Probably best you can do is to learn to listen to the feedback from your body, read widely and listen to good people. If you listen to podcasts, you could start with the Zoe podcast. All the best with the retirement project!
@@alwaysanotheradventure I appreciate the reply. Thank you
Good video series. I find lots of good quick recipes on The Happy Pear RUclips channel. They do a whole series of 5 minute recipes which are easy for the amateur cook like me but also plant based. Keep cycling!
I'll check it out, thank you Ross
Thanks. A great video with plenty of good information.
Glad you enjoyed it Roger
Very nice,👍👍👍 I like that you share the recipes and how to make your meals, easy and simple, I eat this any time, I only add more healthy fat to it, Avocados, Boiled Eggs, more olive oil, cheese.
Also , I do lots of Soups or Stews in bulk, to make them more filling, you add fiber( vegetables, legumes) and good healthy fat, I usually add a can of Organic coconut cream or heavy cream at the end to my pot of soup and after, I can add two fresh eggs to my soup when warming up for next meal.
Eating healthy is easy if you know how to cook! I have enough cooked meals in my fridge for my next four to five days, this way , I have time to enjoy my outdoor activities and not spend time home thinking of what to eat and cook! cook everything in bulk!👍👍👍
Sounds great - thank you!
Exellent info and delicious looking receipe!
I second avoiding processed foods at all costs. For me, that's first and foremost, along with eating entirely organic -- unless travelling or on long bikebacking rides where that's not always feasible. For short rides and runs I find maintaining all natural unprocessed organic eating entirely doable.
Likewise, for me, avoiding excess salt, sugar and unhealthy fats is an absolutely must.
I've not yet tried using a glucose monitor and it's something I'm now inspired to do -- at least initially -- to see if the spikes that I sense from eating certain foods at certain times can be backed up by actual data. In the past I've maintained glucose levels buy carefully selecting my meals based on activity levels and listening closely to my body. I think it would be very beneficial to use an actual glucose monitor for a period of time, take good notes, and then work with that.
Thank you for the sharing some excellent resources.
Great content and production value as always.
Looking for to the next one.
The CGMs are about £50 but - unless diabetic - it’s something you only need do once and try a whole bunch of different usual foods. That said, the whole Zoe meal plan thing was very good
@@alwaysanotheradventure Thanks Simon. That seems exactly right. Do it once, try a whole bunch of usual foods and take good notes. I'll definitely check out the Zoe plan as well.
Simon, excellent video. How about sharing a few of your meal recipes you use.
Thanks Andy - I’ve been doing a few over the last couple of upwards and they’re in the same playlist as this video. Here’s a short link to it tinyurl.com/OlderAthleteVideos
But that's quite expensive for me 😂. As for Asian, white rice and egg is a must. We don't get good groceries store here 😢. I do appreciate you to share us such quality ingredients for good health. As always ❤
I think that there is something important in giving the digestive system a rest occasionally and not eating anything. After a fast i always feel better, more alert and full of energy. I think that it goes back to hunter gatherer days, when your body recognised that the calories being eaten were becoming limited, therefore it had to do something about it and heighten every sense and ability to catch that next important meal. I have seen my lowest resting pulse when i have fasted at 35 bpm. The digestive system needs feeding with oxygenated blood as well to process food and raises your pulse rate whilst doing so. For shorter sporting events, this could be used to advantage to divert oxygen from digestion to propulsion within stored energy parameters.
Love the content, the balanced approach and the under 10 minutes video. You have mentioned a couple of times how you check your blood sugar spiking for different food combinations. How long after eating can/do you test your blood sugar?
I’ve done this twice, two weeks at a time. First as part of the Zoe program, then just independently with a CGM, each time for 2 weeks. They’re continually monitoring glucose levels so you get a chart every day and can see the rise and fall depending on food and exercise. Because these were 2 two-week exceptions to normal life I suppose I was zapping the CGM and checking a little too much.
Interested that you did the Zoe test. Are your recipe / snack recommendations based on theirs for you? Thx again for the videos. Very well made.
Very much so, although I can't say I stick to these every day 😁. Here's what I thought of the Zoe system tinyurl.com/MyZoeExperience
Just subbed. I am a new carnivore from keto eating. So much better with sleep and anxiety. Weight I don’t worry about. 8kms a day at 70.
Keto gave me horrible sleep, night sweats, and persistent constipation. As a 66-year-old with several arterial stents, I realized after months of research that I was being irresponsible consuming high levels of saturated fat and meat. When I switched to a Mediterranean-style diet heavy in complex carbs my issues disappeared.
TURMERIC Consider adding Turmeric (fresh or dried) to something every day. I’m making a soup right now and just grated fresh turmeric root into it. Always add black pepper so your body can absorb more of the turmeric. 😊
Thanks for the suggestion and turmeric is something we occasionally add to breakfast. But in the videos I’ve deliberately avoided discussing supplements (there are others I take) because the level of solid scientific support for the efficacy is a lot less than what I include.
Great video.!
That lunch meal looks really good might try it, but would swap the fennel for other veg possibly courgette and aubergine, not a big fan of fennel.
Another couple of interesting videos. I think I eat pretty healthy. Although quite a bit less than your goodself!
Thanks for taking the time to make these videos, cheers Alistair 👍
Thanks Alistair. More to come!
Made the roasted fennel (with swordfish), was great, will do again. Great over a bed of Farro.
I’m in my 30s and these videos are awesome!
Best time to start looking after yourself - a pension plan for your health
Good lad, thanks!
Very good content…I have subscribed…I eat in an 8 hour timeframe, usually 2 meals breakfast about 11am consisting of seeds, chopped almonds and hazelnuts together with chopped organic apricots which I soak overnight in either spring water or whole unhomogenised milk the soaking helps release the nutrients for the body to absorb, I also top with kefir and fruit usually banana, dinner is similar to yours…
Sounds we’re on a similar route Patricia
Hi,
First I would like to say thank you for all the very interesting content you publish here for older athletes.
I post my question under this video as I think it's the most appropriate place.
What I would like to ask you is, what do you take in on longer run and bike rides?
Because in some way it does not make much sense to me we pay so much attention to the type of carbohydrate we consume in our day to day diet, but then when we jump on our bike, we begin load up with different very fast carbohydrate, to keep the energy-level up.
Thanks again
Henrik
Personally I favour real food, but there’s a place for simple sugar and sports products too. We talk about this in the How to Ride 100 miles series.
I’m getting another glucose monitor because I want to test the effects such simple sugars have on my body while exercising- I suspect the exercise will flatten what would otherwise be a huge glucose spike.
@@alwaysanotheradventure I agree real food is good and is also my goto if I have time and space to it.
My problem is mainly when I race, I mostly do middle distance triatlhon races, there I lose appetite and often have serious belly pain on the run section, that I think is course by too many fibers, it seems like gel function better, but make less sense as I wrote, so in this moment I'm asking around and pick-up advises, so I really would like to hear what you do.
By the way where do you get a glucose monitor? Sounds like something I could use too
@@HenrikBaastrup I no longer race, and I admit, I didn't really get it right when I did. Eating on the bike, doubled-over in the aero position, my guts would start to cramp n T2. I'm told newer formulated products like Maurten have gone a long way towards solving this. Some of my earlier videos were shot with Sean McFarlane who is a top extreme triathlete and has probably faced this. He won't necessarily see this comment exchange, so you might try asking him on his Instagram - instagram.com/seanxtri/
Now I'm hungry. Thanks for the recipe!
👍🏻 another good one.
Since losing my smell from Covid over two years ago there are certain foods I can no longer eat - because they smell and taste like rotten garbage or sewage. Unfortunately, most salad dressings fall into this category. No canned food. No preservatives. All tastes like crap. It’s so hard on me I don’t know what to cook or prep any more because so much tastes weird. My goal is to meal prep for the month of December. Thanks for the inspiration.
That’s awful! I didn’t realise the lack of smell was so long lasting.
The meals look great but they also look fairly small and low calorie? Maybe it's just me who's used to eating only 2 larger meals. I would definitely add more protein though especially animal based. Don't be scared of red meat and eggs, they're very very nutritious.
well done inspiring backdrops
I am planning on trying your recipe. Is the stated temp for the oven (240) in celsius? That is 464f for me - near broilling. Thanks for your videos!
It’s around 200c in our fan oven - needs to char the fennel and the tomatoes a little but not incinerate them 😁. Most stuff is about 180c for normal cooking in our fan oven.
Instead of buying Kefir every day, I buy the same bottle of Kefir. I put it in a 2 litre container of whole milk, from which I have used some to leave more than enough space for the live kefir culture. After it is added, I partially expel the air and tighten the lid. Then I shake it up and leave it in a warm place for the starter Kefir to transform the whole. When it is the consistency that I like, I keep it in the refrigerator. As I use it up, I partially top up the Kefir container (suitably marked on the lid) from a second container of whole milk. If needed, I expel some air and set it in a warm place to continue the fermentation. Periodically, I start the process again with a fresh bottle of the Kefir and a container of whole milk.
I’ve tried doing that, and Liz has tried making our own from kefir grains. We’ve had limited success but I’m pleased it’s working for you. We’ll have to try again.
@@alwaysanotheradventure I guess it depends on what texture you like. It is harder to differentiate smooth kefir from milk by shaking. I often leave it to get lumpier, but it clings to my drinking glass. However, a fresh container of milk and bottle of kefir and you are good to go to try again.
Just found your vids, I love the first three but now I have to hit the road even though we have 15cms of snow here in Nova Scotia, Canada. Curious as to where you live, it looks like it's up North, or Wales or Scotland.
Hunt around my channel a bit and you’ll discover I’m in the west highlands of Scotland. A small village called Strontian (where the element was discovered).
No snow for us yet on the coast but I expect it’s coming! I’m still utterly amazed at where on this planet my wee videos end up!!
So much of that could be my kitchen 😀 I've recently moved to having a mixed nuts box on the counter (I buy the bags of individual nuts from Aldi and mix at home). I might try a handful with my morning porridge
That's great David. Might i suggest you also try to get some sunflower seeds and pumpkin seeds? These go great on porridge, and if you can find some almond butter, stir that into the porridge. Tastes great!
Thanks. Those have been a staple in the pantry for many years in a box the children have affectionately labelled "Daddy's nuts". So many ways to read that 😂
😂@@davidfarquhar3917
Steel cut oats are the best for breakfast, a bit hard to come by in shops but you can order online and they take longer to cook I have mine topped with walnuts greek yogurt and honey
I mix steel cut 50/50 with the jumbo whole oats.
In Australia they are readily available. I put a bag of steel cut oats in a container, add 1 litre of unsweetened oat milk. This lasts me 5 days. For breakfast I have a few spoons of this, add mixed nuts and mixed berries. No longer have cornflakes etc in the pantry. Only downside is nuts and berries are very expensive here.
I'm only 59 and have been cycling for many years. Once a week, mostly the Thursday night ride. I'm fueled by beer, which works amazing!
I tried that last night. Not so good this morning...
Glad I found your channel. Subbed. Your advice is not only practical but totally easy to understand. ( I'm now past my 30's I don't need the HIGH SPEED Athletic Advice from these elite athletes that plague the internet. Your content is breath of Fresh Air which leans towards my goals for consistent self improvement physically and physiologically.)
Thank You. ( What Brand Extra Virgin Olive Oil do you use?)
Thank you so much! This is just what I do and works for me. I'll develop the series by seeking out a few experts to see how I can improve. Liz buys our Olive Oil in 5L cans - Kleos a Greek brand. We then pour it into a smaller bottle for daily use.
Have you done a Zoe review? I am thinking of trying it out. Would appreciate your thoughts.
Yes, but not on video. My thoughts were a little too nuanced for that so I wrote it up here: simon-willis.blogspot.com/2023/12/zoe-persionalised-nutrition-is-it-worth.html
This really is excellent information, as is the series to date. Can you recommend a protein powder supplement? It’s something I’ve been missing out on and that I know I’d benefit from post workout.
Hi Andy - a while ago, when trying to cut down on dairy, I tried loads of vegan protein but all tasted a bit gritty. So I bought a big bag of unflavoured MyProtein Whey Isolate (I didn't like the diet version). It's OK, but still had a bit of flavour. In the last few weeks I tried some Pulsin whey protein isolate and that was really nice and would keep using it - except I still have that big bag of MyProtein stuff to finish first. I like the unflavoured versions which I stir into the Kefir and then cut out the Greek Yoghurt.
@@alwaysanotheradventure
Thank you. Reply genuinely appreciated.
I suspect I should add more nuts! otherwise your meal plan is eerily similar to my own. I will try glucose monitoring to see what affects me. I do try to substitute for the pinnacle feeder fish where possible to avoid heavy metal loading. Although, living in Japan it is difficult to pass up on the fresh tuna!
New subscriber, many thanks for your thought provoking videos.
That looks mouth-watering! Sadly for me, I would struggle with my health if I ate that. I discovered in my mid-late 40s that almost all vegetables simply don't agree with my in a number of ways and I had to give up eating meals like that.
But what I add next is not because of my personal circumstances but just general info for everyone:
Protein is the number one nutrient that our bodies need and this need increases as we age because we become less able to absorb protein from our diets. As a general rule, eating three meals a day each containing 30-50 grams of protein is healthy for all but as athletes this could be considered a minimum to aim for. An additional point for those of us who are taking part in exercise which we hope will result in muscle building (ie. strength training) is that you need an absolute minimum of 3g of an amino acid called leucine in order to grow muscle (muscle synthesis). (This is a step limiting amount so if you get 1-2g of leucine then you get zero muscle synthesis following exercise.) Approximately 10% of animal protein (meat, fish, eggs) is leucine so you need about 30g of animal protein per meal. Beef is about 30% protein by weight so you need a minimum of 100g of steak or mince (etc.). Chicken and fish are more like 25% protein so you will need to eat more. Eating two eggs is never enough. There is roughly 7g of protein per egg so I consider 5 eggs as a minimum serving size for males or females...
Plants do indeed contain protein but they are not very bio-available for the human body. And very few plants contain all the essential amino-acids (there are 20/21 amino-acids that our bodies need, 9 to 13 of which we need to eat because we can't synthesises them at all or in sufficient quantities for optimum health). To obtain sufficient amount of protein from plants you need to eat a wide range of plants or soya (which brings its own problems) and a considerable quantity of food too, which might be a problem if you are trying to limit calories. Vegetarians really need to maximise intake of eggs and dairy to reach their protein requirements but adding fish can be very beneficial (though be careful where you source your fish from - wild caught is best for humans if not for the environment). Best of all is eating meat. The supposed links between red meat and ill health that are often widely reported in the media simply do not exist in the scientific evidence once you start digging deeply enough.
A lot in this Hugh, thanks for all the comments. I try to take a balance of info from Prof Tim Spector (Food for Life amzn.to/3FOXOFO ) and DR Peter Attia (Outlive amzn.to/460XzSW).
@@alwaysanotheradventure both are good sources, though there are others I agree with more. The reality is that there is not much hard data that tells us what we must do so whatever works for you works. There is better data to say what we shouldn't do (eg. smoking, eating UPF & become sedentary). I've had to go a bit further in my own dietary interventions than I advise most of my clients to do. We (humans, collectively) are still very early in our understanding of what needs to be done for optimum health. My general observation is that we (in the West) are currently over-complicating exercise & over-simplifying nutrition. But I tend to geek out on this stuff so I'll shut up now! 😁
@@HughDWallace😂
Early time restricted eating(8am-4pm) has added health benefits. 👍
Great recipes btw. I'll be making that bean salad!
What is the protein powder that you use? I.m trying to find one without that does not have all the aditives
It’s not great and can’t recommend - I’m still looking like you.
Hello Simon, great video. I have raw oats with whole milk, mixed nuts & honey for breakfast. This may cause me a blood sugar spike - how did you test? Only open the biscuit tin after dinner? Yes that my problem as well😂. Looking forward to the strength training. Kind Rgds Tim
Hey Tim - I think you can get biscuit tins with time locks 😁
Search for Join Zoe for the full programme which is hugely helpful in understanding how the body works. They supply the Continuous Glucose Monitor. Or you can buy your own and experiment with different foods.
I’m going to have to do a video explaining this more I think. 🤔
If nothing else you food prep LOOKS DELICIOUS!
Thanks Dave
How far do you ride and run ? I'm 66 . Ride 35km and run 9km every 2nd day. Thanks for your interesting videos
I tend to work on time not distance. In winter I go for; 2x 1h rides indoor and 1x 2-3hr outdoor; 2-3x 45min runs; 2-3x 25min strength; 1x 40min yoga; 1x 20min outdoor swim (below 10c); 45min pool swim; 3x 1-2hr hill walks.
Thanks for that. That reminds me to start a my weight training and a swim once a week again. I have the luxury of living in a place where it does not get cold . ( Bargara, Queensland Australia )
Great information. I run 5 miles everyday of the year and i mean every day lol. I also cycle about 4000 miles a year , i do not do any strenghth training . How many calories do you consume on an average day?
Thanks Peter - I can't answer your question though because I don't count calories, and the calorie 'trackers' on Strava / Garmin etc seem quite unreliable.
@@alwaysanotheradventure Consume not burn lol
Trying the fennel bake thing tonight but when do the chilli flakes go in? Can’t seem to see.
Ah good point. I sometimes forget them! In the ‘official’ version they go in the dressing. I tend to sprinkle them in the main bake before it goes in the oven.
@@alwaysanotheradventure well even without it was delicious. That will go into my meal list!
@@SwampyDuckRidesAgain3636 Great to hear.
That lunch looks delicious
You mention that some foods spike your blood glucose level. How do you test this? Great series btw.
I did the Zoe programme which tests this using a continuous glucose monitor. (I show me attaching this in the video). I subsequently bought one to test again shortly before this video. The CGM has a small needle that goes into your body and you scan the unit with a phone to get the graphic readout.
Very good Simon, thanks for sharing your food tips, we all work on a good diet that works for our lifestyle, and that always starts with whole food, little UPF, and no refined carbs or sugar, unless excercising.
A few things I also do is reduce my nut intake, most are high in omegs 6 fatty acid, they compete with omega 3s, and can be somewhat inflammatory. I also never used teflon pans, they are poison, and the carcinogens released into your foods as soon as you heat them, let alone smoke them, are horrendous, cast iron is the way to go.
Your claims about Teflon are extreme and out of date. Health agencies have raised concerns about the compound PFOA, which was previously used to make Teflon. However, Teflon has been PFOA-free since 2013. Today's nonstick and Teflon cookware is considered safe for everyday home cooking, as long as temperatures do not exceed 500°F (260°C). It’s not helpful for these scare stories to continue to be spread.
I weigh 175 lbs and try to get 175 grams of protein each day. 1 to 1. How about you?
If it’s working for you then that’s great.
YUM! But watch the protein. Looks like a Mediterranean-style diet which is routinely rated the best. I’m not so sure about all the eggs, however. A few occasionally are fine, but daily? Athletes and even the public in general have gone bonkers over protein, however research seems to be building that excessive protein is as bad as too little. While older people need a bit more, don’t go crazy, with protein powders probably being overkill.
Agreed, and the eggs are not daily (which I didn't make clear). Just had my cholesterol done and it's fine.
My friend you would be amiss without a video on the importance of sleep and rest. Without which the body does not recover properly.
I agree. That’s why I made one. Check the Healthy Habits video 😁
Haven't watched it yet, Simon, but noticed a typo and thought I'd mention it before the brain cells die. ;-) The video title says, "My daily meal-pan & how I make it" - should be meal plan (needs an "l")
Maybe hes a blacksmith on the side and makes his own pans!
I struggle with so many of the diet suggestions. I have lethal soy, legume and tree nut allergies. Options get really limited.
Sorry to hear that - clearly what works for me won’t work for you.
you make a simalar sald to me, i call it my kitchen sink salad because i throw everything but the kitchen sink in it!
Great name Jonathon
A big part of any diet is what you drink. it aways gets missed
Good point. Kefir and coffee at breakfast. Always decaf tea. Water. Kombucha (home made) in the evening,but not too much as that stuff is a heck of a laxative! Occasional red wine or beer, but recently getting into zero alcohol beer. Hmm, you're right. Maybe a video?
That's my kind of diet, only you're doing it and I'm only thinking about it. You might want to watch your selenium intake with all those brazil nuts though.
That was news to me - thank you!