Good on you for sharing your journey. I have been taking creatine for a while and I think it’s one of the best supplements to take. I read in some of my research that you should add it to your drink/smoothie just before you drink it ( rather than prepare it and leave it in the fridge overnight), as it can change into an unsafe product. It might be worth doing some of your own reasearch into that. All the best.
@@gcn the hard part is actually trying to find real food. One time i was trying to find some sausage made from real ingredients and there was only one of those in the store while the store had like 20-30 made from all those non sense ingredients.
Nice summary thanks, and good on you for sharing. 25:44 I’d recommend the Zoe Health podcast/app for great up-to-date info on food and the microbiome. Plus Prof Tim Spector’s book Food for Life.
cut out all animal produce in 2008 and until a few years back everything i ate was whole food - with a lot of stuff home grown. When covid hit and i started working from home with a lot of shops closing or having restricted opening hours it just became convenient to buy more processed stuff. I haven't eaten a ready meal since the mid 90s or a takeway since probably the late 80s. I still make a lot of my own food. Personally i will always go without luxuries and spend what little i have on good healthy food
moving away from seed oil and going back to tallow. i believe that human body works best when consuming animal fat because i believe humans have eaten it most of out evolution so it would make sense that we would do well with it.
Omg are you kidding me, 🤦🤦🤦 he blended a shake 🤮 that hes going to consume tomorrow with banana init that will be rank the next day absolute wally! And so are you for being oblivious to the stupidity. Not to mention the sneaky way he's been endorsed by Protein works to promote they're whey protein. 🤦🤦🤦🤷
I’ve spent my whole life as a carpenter/builder and after years of typical cafe breakfasts snacks and beer etc for some reason I decided last November to buy a bike at 62. I cut out all snacks, cakes, chocolates, etc. I gave up the beer in 2019 and now my diet is pretty much the same as yours. This life style change has enabled me to get from 105kg to 87kg. Really not trying to sound clever but the changes I’ve made have changed my life immeasurably, I love the gym and out on my bike in the New Forest at any opportunity. Thanks Dan and the GCN team you genuinely have played a significant part in my fitness and now passion for cycling. Clay
And no doubt if you didn’t have type 2 diabetes without knowing it you more than likely have turned it around well done ,eating all that crap will never do you any good.
62 years old, 20 years post double organ transplant surgery (pancreas, kidney). Started cycling 4 years ago, now average about 100 miles a week. Since your series came out, I've reduced the amount of alcohol I drink (I like good beer also) and improved my diet quite a bit from before- more nutritional food, and no fast food at all (here in the U.S. fast food is everywhere). I have a doctor's appointment on Monday, and I will ask him if the creatine supplement is safe for someone on immunosuppressants with only one kidney. Thanks so much for you series, you are definitely reaching a target audience.
Try Brewdog 0% it's like, 60cal. per can... for me, with the mindset it is still beer, I've managed to really enjoy drinking them. I still enjoy a real ale at the pub, but I'm not happily drinking on a friday night 3 or 4 cans of 0% getting up in the morning and feeling great... try it with a mindset shift too and it really works
Amazing work Scott! May I ask about your pancreas transplant as I didn't know it was possible being fused to your duodenum. I have acute pancreatitis and my consultant wants to remove it along with gall bladder and spleen. I'm not mad on the idea obviously.
@@Karl-hx6sw My pancreas transplant included the donor duodenum as well as the pancreas. My transplant was to treat Type 1 diabetes, and since I didn't need the exocrine fluids from the pancreas (only needed the insulin) the duodenum was was fused to my bladder and I urinated the exocrine fluids out of my body. Eventually, my native pancreas failed, and I had the duodenum fused to my bowel, restoring normal digestion as well as glucose management.
I went for my annual physical in March this year and I was diagnosed with Non Alcoholic Fatty Liver. I have been on high blood pressure meds for 3 years. I quit exercising when I retired from the Air Force 16 years ago. I was getting 5.5 hours sleep a night. My doctor said he thought it was reversible if I got more sleep, exercise and lost 20 pounds. First few months I worked on changing my sleeping and eating habits. I started cycling 3-5 hours a week the first week of August to improve my cardio health. I have lost 8 pounds, I get close to 7 hours of sleep, and my doctor took me off the blood pressure medicine. Long term goal is to get my VO2 max to the elite level for my age group. I need to work 30 minutes of stretching into my daily routine, then strength training. I have found working on 1 change at a time and getting it normalized into a routine before starting another has helped me keep the momentum. I remind myself I didn't get in this condition overnight and won't be able to fix it over night.
Wow awesome work. Just don’t beat yourself up re Vo2 max.. there is a massive genetic element. There are a lot of other numbers you could be better chasing if that’s your thing.
This is one of the most informative series GCN has done in recent memory. The other one off the top of my head was Ollie’s video on how he got so fast. Just high quality honest content with no sponsored products BS. If this is the new direction of GCN under new ownership, I’m loving it.
Wow!!! As a chemist and scientist and bike afficinado, I'm blown away by this bold video which really calls the bad guys by name! Already your video about leaving your bad habits after your pro life was great but this is even better. And really no BS like on many other channels.
You are a role model. Not only because of your approach to your health and the ability of change, but the way you can explain and communicate it without being too extreme and alwayd highlighting important details, "shades" of topics and decisisons. Thank you!
I am a 39 year old ER physician who has always been an aspirational cyclist but I frequently struggle with a career that nudges me toward unhealthy habits sometimes. Late night shift work, high amounts of stress, poor eating and alcohol habits to “wind down”, poor and irregular sleep. Your series and some of what Peter Attia has to say have made me reconsider what I want to prioritize in my life and how I want to age. It’s been a fantastic 2.5 months of regular physical activity, proper nutrition, protecting my sleep as much as I am able and so much more (with the inevitable speed bumps along the way). I am a happier person than I have been for several years post pandemic as a result of some of these changes. Thank you!
Dan, I’m finding your openness and vulnerability refreshing, and I’m following you with huge interest in both you and the topic of balanced life. Why? I’m a 51yr old male who’s cycled (my first love) and kept reasonably fit over his life. Road, mtb, gravel, fat, Brompton… it’s all great But I’ve gone from cycle commuting 40+ miles daily to just not being right for a couple of years… lethargic, ache’s and pains, weight increase, brain fog… I Found that I have Hemochromatosis (too much iron)… which had inflamed my liver, esophagus, stomach, etc… So I’m on my own ‘getting back to where I was’, ‘it’s a little harder at 51’, ‘eating clean but with a beer or two’, ‘whole foods cooks daily’,‘increasing my exercise volume’ …with gut health an important issue to coax my body back to where is should be. (I had such an inflamed gullet, I struggled to swallow!). So in summary, we are very much on a similar path, with similar guidance, similar food, similar age related reasons and with cycling as a love. Although I can’t boast any Cervelo test team stories! Keep up the good work! You and the guys do a great job.
You do not sound like you are in the same boat as Dan. I haven't been following Dan's videos much, but I think it is fair to say that Dan would be in your boat if he held off another 10 years before he started to worry about his health. You've got 10 more years of abuse to reverse. I wish you luck. You can do it if you put your mind to it.
Also maybe it's me but the more I exercise the more I automatically grab the healthy food and leave the sugary stuff aside without thinking about it. Likewise, the more I sit down / behind the computer / not being active, the more easy it is to go for the sweets, sugars, processed food and stuff.
@@degrotekoningwouterfor me to avoid the unhealthy food, I have to make sure it's not in the house. If it's there,, i'll eat it. I tried to kid myself by buying some biscuits and saying I'll have one out two a day as a treat. No chance. I'll eat the lot by the end of the day. Bad, I know. So I just stopped having them in the house and tried to make sure that all there is to eat is the healthy stuuff. I have no choice!.
I am 41 years old and a few months ago I was diagnosed with pancreatitis, so I had to stop drinking and smoking immediately, cold turkey. Now I have been changing my eating and physical activity habits. This video series has helped me a lot!
I am definitely still stuck in a place where I'm trying to do it all at once--prep healthy meals, increase time on the bike, lift heavy things, go for more walks, train VO2 max--while not acknowledging that, oh right, I have a job also! So thank you for the reminder that trying to improve all over all at once is not necessarily practical nor is it sustainable. At least not unless I go pro! Really enjoying this series and excited to see more of this type of content.
Come from a family of overweight people. Started cycling more vigorously six years ago, bought the current ride, a gravel bike, three years ago, found me a bit to chubby mid of May (180cm tall, about 84kg back then) and went on a diet, started walking at least 10000 steps a day and strength training end of June (resistance bands). Had three weeks of holidays dedicated to training and am now at about 75kg, much stronger both on the bike and pulling my bands, feeling better than any time before - and I am 42, not in my twenties or thirties. So I will continue this lifestyle (not the caloric deficit, of course, maybe two or three kilos to go).
First of all, well done for losing the weight. However, how the hell are you down to 75kg? I’m 183cm and I struggle to get below 83kg, oh, and 52 years of age. My body just won’t go below that weight. I’m sure if I starved myself, I would.
@@robertsilver1296 Thank you! But the truth is, I care less about weight loss as much as fat loss. That is, in order to keep as much muscle mass as possible, I train everyday at least half an hour, some days up to three hours if I have the time (I work 45 hours a week and commute for two hours, so time is scarce), and have a high protein diet where I count the calories and stick in a window of 300-500kcal below my TDEE. That way, I don‘t really get very hungry, and don‘t start breaking down muscles very much. Muscles take energy, so if you do crash diets, your body starts breaking down muscles in order to conserve energy, hence please don‘t do that.
Same height, but never got below 95kg and find this hard to maintain, So good on you. I hover around the 100kg mark, currently 110kg and trying to get back to 95 again
Excellent stuff, Dan. As a 47 year old man with an addiction to processed foods, I’m looking for ways to improve my diet for health and longevity. These videos are very helpful.
@@TheRawvoice I get that, but I want to be the person who is processing what I consume. Here in the US almost everything in the markets and restaurants is garbage.
I also have such an addiction. I mix it with fruits and vegetables, it helps to reduce the place in the stomach for processed ones🙂. Anyway, a bike is a good way to spend calories to have the ability to compensate for this with any food you want. However, the key is fruits and vegetables, it naturally limits from over eating
I am truly enjoying this series. I’m 62 and retired, all of my hobbies are active based (cycling, golf, tennis, etc) so staying injury free is extremely important to my mental health. Your process and advice is motivating me to keep my fitness level as high as I can without be obsessed.
Me, 56y, 196cm, hypertension, did not run at all since a torn Achilles tendon in 2018. Started mid of 2023 with alternate day fasting and walking every day at least 10k (no matter what, no excuses), then added HIIT on bike ~oct. 2023. Results as of now are: weight down from 137kg to 104, blood pressure stable with medication halved, resting HR down from high 50s to low 40s, VO2max up from 32 to 42 (according at least to Garmin). All of these values still improving. As soon as weight is double digit (never has been in this millennium), i will start running again. Resistance training still to be added to the routine, but as you say, there is only so much hours on a day. For now walking, cycling and fasting are doing the job, and doing it well 😊
Thanks for your videos. I’m 62 cancer survivor for 8yrs, I raced for 20 years and you’ve inspired me to get a whoop and be more aware of what I’m doing. I’ve been working out 2x per week riding my gravel bike and racing for fun, but but you keep encouraging me to improve and be aware of lifestyle choices and make healthy decisions. Thanks again
This vid series is great and Dan is such a relatable, down to earth presenter. When he mentioned his nicotine I anticipated him saying he was using it on the days in which he drank as it's the exact problem so many "casual" smokers have. One drink and the cravings kick in the door of your inhibitions and demand it. Very relatable. On the bright side, at least you're not actually smoking cigarettes so that's a victory in itself. Keep up the good work! Excited to see the next video on sleep.
There is no one size fits all when it comes to diet and nutrition. The most important thing when it comes to diet and nutrition is how healthy or unhealthy you are. You know when they say before you start a new workout/exercise routine you should go get checked out by a medical doctor? That same advice applies when it comes to diet and nutrition. Unfortunately most medical doctors are not trained to advise patients when it comes to diet and nutrition.
Well done Dan, loving this series ❤. I have made numerous lifestyle changes since I hit 50. Sleep was my big issue all related to life stress, which have some very significant impacts on overall health. I have given up alcohol, used edibles for a while and gave them up to. Most important was a job change and then diet. One addition you may want to consider is overnight oats, you can add all sorts, chia, flax, pumpkin, coconut, nuts, etc and day of, fresh fruit. I make enough for breakfast for the week and occasionally add jam and eat as a snack. Unlike you I do have a big appetite, so having a healthy filling snack is helpful for me. Keep up the great work, gcn is also part of my lifestyle these days 😊
Coming to the age of 63, my wife also and for sure need to strengthen our bodies. We are both cyclist and was amazed how little protein we have in our diets also. I have realised how important these things are now thanks Daniel. We miss you not been on the cycling panel with Orla and Adam all the best Matt
Dans health journey is by far my favorite content on the channel. It is hard to find unbiased views on nutrition. Most want to sell a product, this series influences you to THINK
One of the best of this type of videos I've come across - wide-ranging/ balanced / fair and real life honest. Great job Dan, must continue to watch series.
Enjoying your journey on this Dan. Changed my diet after having a slightly high cholesterol result and offered statins by my GP. Went whole food and no meat or dairy and cut my cholesterol virtually in half in one month. Mixed my exercise routine after reading the midlife cyclist book. Lost 5kg and reduced fat % to 8%. Huge change is possible with diet and exercise modifications.
Similar to you here. Diagnosed with higher than recommended cholesterol and absolutely floored when my G.P.’s only remedy was Statins. Even when I said “whatever it takes” regarding diet changes the response was….. Ooooo that’s difficult 🤷♂
Thank you. I'm 70. I'm doing well on exercise, both diversity and amount, about 300 minutes per week. I'm walking, swimming in the Pacific and weight training. I eat well, but then I keep eating, that is my challenge.
Lloydy, you are an inspiration! I’ve struggled a lot in the last few years with alcohol and food addiction. These videos are the most honest and insightful things I’ve ever seen. I think that if you kick the cigs and booze then you’ll be absolutely flying!
Thank you Den for your candor and prospective. It got me think about my health in a different ways again. I am 56 and at 50 I realized I did not want to be that guy on the sofa. I found GCN and biking again, and started slowly changing my diet. This year added two hours a week muscle building becuase I felt the perspective of your previous vidoe was valid. Despite the age lines, I feel, and move like I was 25 again. GCN has giving me wealth of prospective and inspiration. Your introspection has been educational, inspiring and has validated my own journey through life's changes. Thanks again for this series of vidoes, this old man is feeling youg again.
Absolutely. I think the key message we need to get from this is that diet is an extremely important factor in the journey to better and longer health. So do best you can, make the changes you think you can manage and that every little bit helps even if it's just a small change in the right direction. Dan has shown us what he does to iffer us some ideas and now it's down to us.
Thanks for letting us follow your journey Dan! I think you've got it spot on - pack on the muscle and build up the muscle memory, and when you've reached a level you are happy with, shift down to maintenance and work to keep your new gains! If you want to add more muscle, do another cycle and so on. You've got such a huge cardio base and adaptions ready to kick back in that the cycling fitness will come back in no time versus starting from scratch. If you've got discipline and a good strategy, keeping the cardio and strength plates spinning is definitely doable! And I like the fact you've allowed yourself the simple pleasure of a few drinks - a little treat in moderation makes things way easier than going fill monk mode and trying to maintain an athlete level of perfection. Keep up the good work 💪
Dan, congratulations on going through and sharing your personal and families nutrition. I’m someone entering my late 40’s and have recently undergone my 3rd knee reconstruction. I have never been a professional though, I want to see with my rehab process how far I can achieve competitively in my midlife. This video series of yours (among many other GCN videos I have watched) is inspiring and to reassure my knowledge that I’m on the right track. I’m looking forward to seeing the next in the series.
it's interesting that you need to exercise to have a larger appetite. I am the same way and I have met very few other people that understand. When I don't exercise my appetite goes away and I lose a lot of weight. Some of my friends have been upset with me when I complain about losing too much weight, but it actually has been a serious issue for me in the past when I was unable to exercise.
I’m a 60-year-old runner and occasional cyclist. I started both about ten years ago. Thanks, Dan, for an interesting video with some great tips-some I was already doing, while others were new to me. Personally, I can’t justify spending over £25+ a month on olive oil, so I’d be interested in finding a more affordable alternative. The most transformative change I’ve made since starting my ‘lifestyle kick’ on 1st August has been cutting out alcohol completely. Every aspect of my life has benefited from that one-from my sleep to my waistline, and even my wallet. I’m still drinking a fair bit of beer, but now it’s alcohol-free and my wine and spirits consumption has dropped to zero. For now, I see no reason to return to alcohol, though I might, of course, change my mind in the future. Best of luck...
I'm loving this series! It's so relatable and down to Earth. Unless I've missed it already, can you keep us updated on your strength gains? It would be interesting to see how far you come.
I really enjoyed this episode. While you and I have some differing ways of eating, the base is the same. Whole first then the least processed. I believe your journey is similar to the one I started 5 years or so ago. I’m am in my mid 50s and very healthy (thankfully). We all have vices, which I think is ok, just so it’s some and not all. We still need to live our lives. Finally, what I have most enjoyed about the series so far is that you have shown what I have believed for years, staying active as one gets older is the most important thing. You mentioned in this video on how when you were/are sedentary, you had very little appetite. I wholly believe this is what happens when we get into our later lives. Movement along with good fuel is the key to health. Thank you so much for putting yourself in the spotlight. It is much appreciated!!
Very familiar stuff for me, over 60 and racing, similar diet choices including the beers.. only fish for us by choice. I'm a greedy bastard but slowly getting it under control . Gave up smoking 30 years ago thankfully.... Good luck with it son, its a bugger but you'll do it eventually, one big push through the cravings for a few weeks and you'll be a non smoker. Took me quite a few attempts 😅. Enjoyed the vid. Cheers Steve.
Becoming a non-smoker is easy - you just need to find the right motivation. A work colleague's father was a heavy smoker when she (the work colleague!) was a young child but when she asked him "Daddy, who will look after us when you die from lung cancer?" he gave up on the spot and never smoked again.
Dan, i'm 46 and have the same physique as you. I'm 6'6" and weight 189 lb. After learning about muscle waste with age, i decided to put on muscle mass. I have no problem working out but having a hard time with appetite. I need to learn how to eat more
Phasing your training is the best but hardest thing to master. Focusing on strength does mean you can (at best) maintain your aerobic fitness. Even if you're not zipping up those hills at the moment, when you get to a maintenance period with your strength training, you can pop in a few weeks of focused work in the saddle and see that top end come right back. Before getting pregnant almost two years ago, I'd gotten up to 3 gym days and 3-5 structured bike rides a week with 1-2 outdoor rides. It took 5 years to get there but it's worth it. You're doing the right thing!
eh, just because you can't read something or don't know what it is, doesn't make it bad for you. your almond milk: added calcium is good. added vitamins are likely good. not saying your general idea of "less ingredients = better" is wrong, but sometimes things are added for a reason. eg. vit D in milk. in general, i think this diet is spot on.
Wtf? Pointing out calcium and vitamins as what someone can’t read or understand? More likely things like dipotassium phosphate, gellan gum, sunflower lecithin, xanthan gum, and D-alpha-tocopherol.
Added calcium isn't necessarily good - most people have a calcium surplus - it's the other essential minerals you need for healthy bones that are in short supply. And it's "fewer ingredients", not "less" ("not an many" versus "not as much"). English lesson over ... 🙂
I've started my diet pretty much when you started this series, and your initial video helped me a lot. So far I've lost 9 kg and I feel 10 years younger :). Thank you for raising awareness about such an important and overlooked topic!
I think the ultra processed thing kind of falls down with the milk. It's good to fortify milk with vitamins, and stabilisers/emulsifiers are to keep the fat and aqueous parts well mixed so you don't have to shake every time you use. Not every ingredient you don't understand is evil!
@@davidmurphy9151 how many ingredients something has is subjective. You can say cows milk just has "milk" in it but "milk" is made up of a bunch of chemicals and hormones you've never heard of. It even contains "dihydrogen monoxide" I hear!
This series is very inspiring. All the episodes have, in places, been eye-opening. Eating healthily has always been a bit of an issue for me so the most recent episode was really good and shows that it can be easy to eat well and you don't have to be a saint. As a club cyclist, and of a build that's tall and slim, folk assume i must be really healthy and eat well. Not the case. My cholesterol is on the higher side and my blood pressure needs to come down a bit. The point is, even though we might look healthy on the outside, our diet also affects hugely what's going on inside in terms is visceral fat. I dread to think what's going on inside me. And because we can't see it, we never know the extent of the problem.
I eliminated meat and dairy three years ago. I didn’t want to take statins but health improved greatly across the board: cholesterol normalized, BP dropped, and the nodules on my thyroid started shrinking. I’m feeling so much better I started cycling again last year at age 62. I, too, eat two small breakfasts per day when I exercise. Weight loss is slower but do not want muscle loss. I limit eating out. I am now trying to increase calcium and protein. Nutrient absorption is more difficult as an aging female; I supplement B12, D3, and calcium as directed by my Doctor. I don’t preach but will comment when asked, thanks for asking! 😂
I find this super interesting. 3 years ago I went keto/carnivore and saw massive weight loss and a great increase in health. I wonder if the success we've both had has more to do with food quality than type. I've gone almost all organic/grassfed. I assume you eat mostly organic? I also do B complex, Calcium, Magnesium, Zinc, and a massive amount of D3. Congrats on your success and I wish you good health!
Thank you Dan, really appreciate your honesty and the willingness to share these experiences. I look forward to seeing your progress. You are one of my favorite presenter on GCN :-) Keep up the excellent work🙏🙏
Never had an issue with weight but food is a pain. Give me a pill that would fill all my nutritional requirements and I’d take it in a heartbeat. Edit: actually if anyone has a cheap meal that you can copy-paste three meals a day 365 shout it out
Dhal. If you're a fan of Indian food then Dhal every time. You can make a really calm and light Dhal for breakfast, then whatever you want for lunch and dinner. There's well over 100 Dhal recipes so take your pick!
I make a massive pot of Thai curry with pork shoulder and root vegetables for around £11. Some meals I have it let down as a soup, sometimes with rice and sometimes wish noodles. 10 good sized portions for just over £1 each
Really enjoying this series. I always used to cycle then went self employed and had a little one and finding the time was a lot harder. I started just eating on the go, whatever I could get my hands on. So supermarket meal deals etc. now I have decided to make a change and took up running. I'm making healthier choices and constantly trying to be better. The running is improving and excited to see where it takes me. Loving this series of videos.
finally a very well done video about what you should eat what you should avoid. i began like this a few years ago, then added detoxifying foods like beets or spinach in smoothies and 2-3g/day of powders (to remove toxins in your body) like spirulina, moringa, baobab, amla; now upgraded by removing meat, eggs, dairy in favor of organic soy ( like soy strips which are much healthier than meat and as quick to cook ), and more sugar free desserts with degreased protein almond flour. Processed snacks costs more than organic healthy food: Organic soy costs half than organic meat same with lentils, beans, chickpeas; dried berries are so dense of nutrients that a bag of 1kg which costs 20-30€ will last 1 month since 10g a day are enough altogether with very high nutrient dense foods like powders.
It's true that Dan covered a lot of material in this video. But I'm not sure it really is full of good advice. He eats too often. He lives with visceral fat and he has not made it a priority to get rid of it. And he does not practice intermittent fasting. And the craziest thing in the video was the concept of breaking his fast before he breaks his fast. Now that was a real winner of a comment. At least he's trying I guess.
@@jlippin123 Look the only scientifically proven benefit of IF is as a way of controlling calories that works for some people. That’s it. So since he is someone who wants to gain muscle mass it’s irrelevant. He does not eat too often at all.
Best, ownest, on point, broad spectrum, well researched, no bullshit video on this channel for ages. Other videos are also mostly very usefull and generally better than average for today's day and age, but this excels.
Great video! Since we're discussing ultra-processed foods, I would recommend opting for pure whey isolate with minimal processing-specifically, varieties without flavorings, thickeners, or sweeteners. Your current protein powder contains saccharose, which is not ideal for gut health and is metabolized in the liver due to its fructose content. Instead, consider a 'naked' whey powder. I would also suggest avoiding plant proteins, as their bioavailability is generally not as high as that of whey.
This is a great series Dan - I follow an almost identical nutrition regime and have been for over 5 years so it's definitely sustainable. I am also lucky like you that I dislike eating rubbish but equally I don't eat raw broccoli rather than a coffee and a cake after a ride or SUP with friends. Booze is my definite weakness and although well under control my sleep and HRV are perfectly correlated with drinking like your data suggested too. I think the main thing I like about this episode is the way you've shown how relatively simple changes over a sustained period can have a massive effect which I 100%v agree with. And falling off the wagon here and there isn't the end of the world - just keep going. All the best
Why so concerned about protein? If you have a healthy, balanced diet, then protein consumption levels will not be an issue. Be more concerned with fibre consumption, which is something that many do not consume enough of. Finally, protein from plants is of higher quality than meat and doesn't come with the associated health concerns.
Thanks for your honesty. Makes seem achievable by mortals. 68 years old, 150 km goal on Zwift a week. Training and racing. Weight creeping up and not enough strength and mobility training.
Thanks for sharing. I’m 66 and an avid cyclist and have always done sport throughout my life. I eat whatever my body needs and my instincts tells me to eat. Cranberries and goji berries mixed with some oats and thick Greek yogurt is my start-up food. Wraps of all types and many home made dishes help for a balanced diet. Supplements are not needed if you follow your instincts. They introduce too much plastic waste for one thing and I have never seen any improvement from taking them. As we age though, it is true that we must keep exercising and stretching. Swimming helps me a great deal these days, as does having a stand up desk at work.
The honesty of this series is so inspiring, especially coming from an ex professional athlete. There are a lot of forums that would charge a hefty fee for the information you're giving out freely. Thank you. I recently crashed out of a 10 year relationship (all friendly and amicable, but something of a surprise) and that made me think about a lot. I used to be a professional actor so spent a lot of time working on my fitness and appearance, although never obsessively lile some of my peers. Recent life events have inspired me to rejoin a local gym and I've really been enjoying it. I've been trying to monitor my food a little without going on any kind of diet - i eat relatively cleanly most of the time anyway - and I'm enjoying weight training. For now I'm 41 and just trying to get back to where I was 5 or so years ago. I'm pushing myself in the gym, but not so hard that I ache too much to go back. I think that's really important when either just starting out or getting back into fitness after a long hiatus. Doing something regularly over a prolonged period is so much better than hammering yourself into the floor once! Your series has popped up since I started this journey - nosey phone spies! - and I'm really glad you're making it. Thanks for the inspiration Dan.this episode in particular was really helpful. Keep going dude. Your attitude and approach are brilliant 👍👍✨️✨️✨️
Another, often overlooked aspect of any diet is sleeping, at least for me. If I sleep enough and well, I have no problems on the next day and I'm not particularly hungry, but if I slept bad or did not sleep enough, the nexd day I feel I'm starving and I want to eat everything. Loosing weight (or eating healthier) is much easier if you sleep enough.
Great video again. It’s so important that people start to understand the influence their lifestyle has on their health so that they can enjoy a full life.
Every time I watch videos from Dan's back to health and fitness series I am reminded that I can always improve in certain areas. Great content! Keep it going, Dan!
hello Dan, i am 47 and thanks to your videos i started to make some changes on my life also, thanks for your inspiration and know that through this you are helping a lot of followers, hope you can keep making improvement, and i wish you all the best on this journey
This has got to be one of the honest accounts of actual day to day health and well-being videos I've come across on RUclips! Being just 31yr myself, I am continually learning about the benefits of consistent weight training for increased strength, I too love beer and a good time, though for me it's the food where I fall down. I will look to try your breakfast option AND check the product labels on processed food that I'm buying:) thankyou for the honesty!
Thank you for the video. You answered a big question about appetite and training that i was stuggling with! I dont eat, or to say, very little food when I'm not training. When i train, i love food, especially a healthy one. So ut is normal! Thanks Dan
Alcohol was a tough one for me. Two years without now and I’m really enjoying it. I’ll never go back, the clarity, consistent rest, and general well being gained from its absence is just too great…for me.
Thanks for this Dan. I am listening to Dr van Tulleken's audio book on Spotify and have recently started looking more at the foods I eat and whilst I do not need to lose weight, it's toning that is the issue for me - I am only 7st 11lb but I am determined to ride my mountain bike more and make time for me. I have 2 jobs, and times are hard 😥 But I am definitely reading my labels more, I've cut out sugar and ultra-processed food and try and eat real foods and yes I feel better, I look better but need to manage my time better - that's my real issue. All the best 🤗
Thank you DL. I am on your same long term road. I lost a good bit of fitness in the last 8 years or so, but the miracle of becoming an old fart dad out weighed the fitness hit by a long shot.. I’m slowly regaining fitness. My current plan is to maintain strength and mobility through weights and yoga to be able to ride the bike run and shalom through New York City sidewalks.
Dan, this is really great. I've been an amateur athlete for about 10 years now and am about to turn 40. Hitting that number told me I should treat myself better, so I've become more caring about how I eat. More than that though... was getting off the booze and... NICOTINE! It's far more brutal than eating some more protein and taking some vitamins. Love seeing your journey!
Great insights, I like the point about the fact that you are doing what feels right for your body. It is easy to follow an “expert” but we need to pay attention to how our own body feels and reacts, we are all not the same. One thing I didn’t hear you note which has been a bit of a game changer for me was adding more fermented foods into my daily intake to ensure that gut health, we have even gone so far as to making these items ourselves - sauerkraut, sourdough bread and kombucha, now moving into other fermented veggies. I also hear you on the olive oil, we have gone just a step further purchasing an olive grove on Crete (a small one), as having fresh pressed organic olive oil is like drinking the elixir of the gods…
Great video dan. A good varied nutritious food menu. We all should be worried about the rubbish in alot of the food bought from the supermarket, especially for our kids. I started cycling at 49, and i am now 56. So i feel in better shape now than i was in my 30, and 40s. I feel planning is key to eating healthy. Well done dan, and i still miss you on eurosport cycling commentary 😢
32 y/o guy here, I started my journey at roughly the same time you did. Gym training and diet in early mid-April. I'm down 42 lbs as of today, well on my way, but still not quite where I want to be. I feel amazing, though. I don't necessarily agree with the ingredient limitation, but I get the sentiment. Thanks for sharing your journey. I hope to be at a weight where I can ride my bike like I did when I was a kid again. Being almost 400 lbs made that very difficult.
This is a great video, and calling out highly processed foods is excellent. As a parent of 2 children, who have a lot of hobbies, and a very busy wife (not to mention my own cycling and running activities) the amount of time and money needed to shop, prepare and make all this food is unsustainable for us. It is a sad reflection of how work and general life has gone. There is a chance we could do it, but then we would be sacrificing sleep!
OMG no end of comments. Can’t see how you could ever read them all Dan. I’d like so Thankyou for doing this series. It’s strange just how impactful it is to hear a voice that gives an authenticity to the message. Similar when I would see a Michael Mosley doco. I’m already doing much the same thing for about 11 months now, but everything you’ve said has rung true for me and so it’s a kind of confirmation. My original purpose was mostly to improve my cycling. Now it’s mostly about improving life. In any case I think you will reach a lot of people and hopefully make a great contribution to their overall health 👍👍👍
Loved the vid, quality grub! I never tried sipping a smoothie whilst working out. I’m 40 myself and currently rehabbing from a ruptured achilles. The gym is a big part of this.
Really enjoying this series Dan! My breakfast is very similar to yours and I fully endorse your take on healthy eating and building muscle for longevity too. At the wrong side of 70, I’m reaping the benefits of being and keeping fit! So onwards and upwards Dan - this is a great series from GCN👍👍👍
Really like this series. I'm 50 and your diet decisions are very similar to mine, probably because I've read lots of the same books and listened to the same people! Main difference for me, is I cut out alcohol completely 5 years ago. Mostly because of it increasing my anxiety and lack of sleep but also because I didn't have a very healthy relationship with it - unable to stop once I'd started.! As a beer lover, it was part of my personality too but I've discover that alcohol free beer options just keep getting better and I've found a new love for discovering new and delicious AF beer brands and brews! Without any of the downside - although as with food you need to look at the label because some AF beers have stuff added other than hops and water (such as glucose syrup). thanks as ever for the content.
Have forwarded the previous episode to friends that actually need the muscle work, this one is even better, trying to re gain muscle at the age of 45 is difficult, but getting there, trying to cycle 2 times a week even harder. Have realized the importance of nutrition early on this episode is really good Dan, keep up the good work, P.S still have my BigMac every once in a while
🏃🏻 Have you recently made any healthy lifestyle changes? 🍏 Let us know how they're going! 💬
Good on you for sharing your journey. I have been taking creatine for a while and I think it’s one of the best supplements to take. I read in some of my research that you should add it to your drink/smoothie just before you drink it ( rather than prepare it and leave it in the fridge overnight), as it can change into an unsafe product. It might be worth doing some of your own reasearch into that. All the best.
@@gcn the hard part is actually trying to find real food. One time i was trying to find some sausage made from real ingredients and there was only one of those in the store while the store had like 20-30 made from all those non sense ingredients.
Nice summary thanks, and good on you for sharing. 25:44 I’d recommend the Zoe Health podcast/app for great up-to-date info on food and the microbiome. Plus Prof Tim Spector’s book Food for Life.
cut out all animal produce in 2008 and until a few years back everything i ate was whole food - with a lot of stuff home grown. When covid hit and i started working from home with a lot of shops closing or having restricted opening hours it just became convenient to buy more processed stuff. I haven't eaten a ready meal since the mid 90s or a takeway since probably the late 80s. I still make a lot of my own food.
Personally i will always go without luxuries and spend what little i have on good healthy food
moving away from seed oil and going back to tallow. i believe that human body works best when consuming animal fat because i believe humans have eaten it most of out evolution so it would make sense that we would do well with it.
This might just be the best series GCN has made so far. Honestly is something you don’t usually find on RUclips… Chapeau to Dan!
Agree, it is a good one.
Omg are you kidding me, 🤦🤦🤦 he blended a shake 🤮 that hes going to consume tomorrow with banana init that will be rank the next day absolute wally! And so are you for being oblivious to the stupidity. Not to mention the sneaky way he's been endorsed by Protein works to promote they're whey protein. 🤦🤦🤦🤷
I appreciate how human he is. It's just genuine trying to live, not hardcore perfectionism.
Genuine. Thats Dan and this whole series summed up.
I’ve spent my whole life as a carpenter/builder and after years of typical cafe breakfasts snacks and beer etc for some reason I decided last November to buy a bike at 62. I cut out all snacks, cakes, chocolates, etc. I gave up the beer in 2019 and now my diet is pretty much the same as yours. This life style change has enabled me to get from 105kg to 87kg. Really not trying to sound clever but the changes I’ve made have changed my life immeasurably, I love the gym and out on my bike in the New Forest at any opportunity. Thanks Dan and the GCN team you genuinely have played a significant part in my fitness and now passion for cycling.
Clay
And no doubt if you didn’t have type 2 diabetes without knowing it you more than likely have turned it around well done ,eating all that crap will never do you any good.
Well done. Great to hear
62 years old, 20 years post double organ transplant surgery (pancreas, kidney). Started cycling 4 years ago, now average about 100 miles a week. Since your series came out, I've reduced the amount of alcohol I drink (I like good beer also) and improved my diet quite a bit from before- more nutritional food, and no fast food at all (here in the U.S. fast food is everywhere). I have a doctor's appointment on Monday, and I will ask him if the creatine supplement is safe for someone on immunosuppressants with only one kidney. Thanks so much for you series, you are definitely reaching a target audience.
I'd be interested in what you're told about creatine supplementation.
Definitely avoid creatine if you have limited kidney function. It’s not worth the marginal gains. (And I say this as someone who does take it)
Try Brewdog 0% it's like, 60cal. per can... for me, with the mindset it is still beer, I've managed to really enjoy drinking them. I still enjoy a real ale at the pub, but I'm not happily drinking on a friday night 3 or 4 cans of 0% getting up in the morning and feeling great... try it with a mindset shift too and it really works
Amazing work Scott! May I ask about your pancreas transplant as I didn't know it was possible being fused to your duodenum. I have acute pancreatitis and my consultant wants to remove it along with gall bladder and spleen. I'm not mad on the idea obviously.
@@Karl-hx6sw My pancreas transplant included the donor duodenum as well as the pancreas. My transplant was to treat Type 1 diabetes, and since I didn't need the exocrine fluids from the pancreas (only needed the insulin) the duodenum was was fused to my bladder and I urinated the exocrine fluids out of my body. Eventually, my native pancreas failed, and I had the duodenum fused to my bowel, restoring normal digestion as well as glucose management.
I went for my annual physical in March this year and I was diagnosed with Non Alcoholic Fatty Liver. I have been on high blood pressure meds for 3 years. I quit exercising when I retired from the Air Force 16 years ago. I was getting 5.5 hours sleep a night. My doctor said he thought it was reversible if I got more sleep, exercise and lost 20 pounds. First few months I worked on changing my sleeping and eating habits. I started cycling 3-5 hours a week the first week of August to improve my cardio health. I have lost 8 pounds, I get close to 7 hours of sleep, and my doctor took me off the blood pressure medicine. Long term goal is to get my VO2 max to the elite level for my age group. I need to work 30 minutes of stretching into my daily routine, then strength training.
I have found working on 1 change at a time and getting it normalized into a routine before starting another has helped me keep the momentum. I remind myself I didn't get in this condition overnight and won't be able to fix it over night.
Wow awesome work. Just don’t beat yourself up re Vo2 max.. there is a massive genetic element. There are a lot of other numbers you could be better chasing if that’s your thing.
This is one of the most informative series GCN has done in recent memory. The other one off the top of my head was Ollie’s video on how he got so fast. Just high quality honest content with no sponsored products BS. If this is the new direction of GCN under new ownership, I’m loving it.
Wow!!! As a chemist and scientist and bike afficinado, I'm blown away by this bold video which really calls the bad guys by name! Already your video about leaving your bad habits after your pro life was great but this is even better. And really no BS like on many other channels.
If you are a chemist and scientist, you should be aware that everything from a fajita to a banana to a piece of broccoli is made of chemicals.
One one of the best series within the GCN main channel!
Loving the down to earth fitness, health and general wellbeing content. Thank you!
I appreciate you putting yourself out there in a way that allows more people to relate.
You are a role model. Not only because of your approach to your health and the ability of change, but the way you can explain and communicate it without being too extreme and alwayd highlighting important details, "shades" of topics and decisisons. Thank you!
I am a 39 year old ER physician who has always been an aspirational cyclist but I frequently struggle with a career that nudges me toward unhealthy habits sometimes. Late night shift work, high amounts of stress, poor eating and alcohol habits to “wind down”, poor and irregular sleep. Your series and some of what Peter Attia has to say have made me reconsider what I want to prioritize in my life and how I want to age. It’s been a fantastic 2.5 months of regular physical activity, proper nutrition, protecting my sleep as much as I am able and so much more (with the inevitable speed bumps along the way). I am a happier person than I have been for several years post pandemic as a result of some of these changes.
Thank you!
That's amazing Steve, well done! Dan
Dan, I’m finding your openness and vulnerability refreshing, and I’m following you with huge interest in both you and the topic of balanced life. Why? I’m a 51yr old male who’s cycled (my first love) and kept reasonably fit over his life. Road, mtb, gravel, fat, Brompton… it’s all great But I’ve gone from cycle commuting 40+ miles daily to just not being right for a couple of years… lethargic, ache’s and pains, weight increase, brain fog… I Found that I have Hemochromatosis (too much iron)… which had inflamed my liver, esophagus, stomach, etc… So I’m on my own ‘getting back to where I was’, ‘it’s a little harder at 51’, ‘eating clean but with a beer or two’, ‘whole foods cooks daily’,‘increasing my exercise volume’ …with gut health an important issue to coax my body back to where is should be. (I had such an inflamed gullet, I struggled to swallow!). So in summary, we are very much on a similar path, with similar guidance, similar food, similar age related reasons and with cycling as a love. Although I can’t boast any Cervelo test team stories! Keep up the good work! You and the guys do a great job.
You do not sound like you are in the same boat as Dan. I haven't been following Dan's videos much, but I think it is fair to say that Dan would be in your boat if he held off another 10 years before he started to worry about his health. You've got 10 more years of abuse to reverse. I wish you luck. You can do it if you put your mind to it.
I think getting into a regular routine is an important part of this
Also maybe it's me but the more I exercise the more I automatically grab the healthy food and leave the sugary stuff aside without thinking about it. Likewise, the more I sit down / behind the computer / not being active, the more easy it is to go for the sweets, sugars, processed food and stuff.
@@degrotekoningwouter
I so agree with you…
@@degrotekoningwouterfor me to avoid the unhealthy food, I have to make sure it's not in the house. If it's there,, i'll eat it. I tried to kid myself by buying some biscuits and saying I'll have one out two a day as a treat. No chance. I'll eat the lot by the end of the day. Bad, I know. So I just stopped having them in the house and tried to make sure that all there is to eat is the healthy stuuff. I have no choice!.
@@andrewmurray5542 Great thinking!
I am 41 years old and a few months ago I was diagnosed with pancreatitis, so I had to stop drinking and smoking immediately, cold turkey. Now I have been changing my eating and physical activity habits. This video series has helped me a lot!
Best GCN video I've ever watched. Applicable to most people, cyclists or otherwise.
Buzzing for breakfast tomorrow morning!
Yeah just make it a whole day in advance wally!
I am definitely still stuck in a place where I'm trying to do it all at once--prep healthy meals, increase time on the bike, lift heavy things, go for more walks, train VO2 max--while not acknowledging that, oh right, I have a job also! So thank you for the reminder that trying to improve all over all at once is not necessarily practical nor is it sustainable. At least not unless I go pro! Really enjoying this series and excited to see more of this type of content.
Kudos to Dan and GCN for just telling his story, naming products and giving suggestions. This is so refreshing. Love this series.
Come from a family of overweight people. Started cycling more vigorously six years ago, bought the current ride, a gravel bike, three years ago, found me a bit to chubby mid of May (180cm tall, about 84kg back then) and went on a diet, started walking at least 10000 steps a day and strength training end of June (resistance bands). Had three weeks of holidays dedicated to training and am now at about 75kg, much stronger both on the bike and pulling my bands, feeling better than any time before - and I am 42, not in my twenties or thirties. So I will continue this lifestyle (not the caloric deficit, of course, maybe two or three kilos to go).
Way to go! Its amazing how what once seemed like a challenge can become a lifestyle.
Well done. Keep up giving your best in all you do, your doing great.
First of all, well done for losing the weight. However, how the hell are you down to 75kg? I’m 183cm and I struggle to get below 83kg, oh, and 52 years of age. My body just won’t go below that weight. I’m sure if I starved myself, I would.
@@robertsilver1296 Thank you! But the truth is, I care less about weight loss as much as fat loss. That is, in order to keep as much muscle mass as possible, I train everyday at least half an hour, some days up to three hours if I have the time (I work 45 hours a week and commute for two hours, so time is scarce), and have a high protein diet where I count the calories and stick in a window of 300-500kcal below my TDEE. That way, I don‘t really get very hungry, and don‘t start breaking down muscles very much. Muscles take energy, so if you do crash diets, your body starts breaking down muscles in order to conserve energy, hence please don‘t do that.
Same height, but never got below 95kg and find this hard to maintain, So good on you.
I hover around the 100kg mark, currently 110kg and trying to get back to 95 again
there is nothing better to see than people taking care of themselves! thanks for sharing this journey, it is hugely inspirational and motiviating!
Based on what I heard in this video, Dan hasn't really started reversing his health problems. Let's hope he can start soon.
Excellent stuff, Dan. As a 47 year old man with an addiction to processed foods, I’m looking for ways to improve my diet for health and longevity. These videos are very helpful.
Not all processed foods are the same mate! Cold pressed juice aint the same as a Big Mac but both are processed...
@@TheRawvoice I get that, but I want to be the person who is processing what I consume. Here in the US almost everything in the markets and restaurants is garbage.
I also have such an addiction. I mix it with fruits and vegetables, it helps to reduce the place in the stomach for processed ones🙂. Anyway, a bike is a good way to spend calories to have the ability to compensate for this with any food you want. However, the key is fruits and vegetables, it naturally limits from over eating
I am truly enjoying this series. I’m 62 and retired, all of my hobbies are active based (cycling, golf, tennis, etc) so staying injury free is extremely important to my mental health. Your process and advice is motivating me to keep my fitness level as high as I can without be obsessed.
Me, 56y, 196cm, hypertension, did not run at all since a torn Achilles tendon in 2018. Started mid of 2023 with alternate day fasting and walking every day at least 10k (no matter what, no excuses), then added HIIT on bike ~oct. 2023. Results as of now are: weight down from 137kg to 104, blood pressure stable with medication halved, resting HR down from high 50s to low 40s, VO2max up from 32 to 42 (according at least to Garmin). All of these values still improving. As soon as weight is double digit (never has been in this millennium), i will start running again. Resistance training still to be added to the routine, but as you say, there is only so much hours on a day. For now walking, cycling and fasting are doing the job, and doing it well 😊
Well done! Let me know if you have any resistance training questions, I would be happy to answer 😄
Chapeau!
Welldone sir
Thanks for your videos. I’m 62 cancer survivor for 8yrs, I raced for 20 years and you’ve inspired me to get a whoop and be more aware of what I’m doing. I’ve been working out 2x per week riding my gravel bike and racing for fun, but but you keep encouraging me to improve and be aware of lifestyle choices and make healthy decisions. Thanks again
This vid series is great and Dan is such a relatable, down to earth presenter. When he mentioned his nicotine I anticipated him saying he was using it on the days in which he drank as it's the exact problem so many "casual" smokers have. One drink and the cravings kick in the door of your inhibitions and demand it. Very relatable. On the bright side, at least you're not actually smoking cigarettes so that's a victory in itself. Keep up the good work! Excited to see the next video on sleep.
Dan, do like that you emphasise this is your approach. Very important that you recognise what works for you. Applies to us all.
There is no one size fits all when it comes to diet and nutrition. The most important thing when it comes to diet and nutrition is how healthy or unhealthy you are. You know when they say before you start a new workout/exercise routine you should go get checked out by a medical doctor? That same advice applies when it comes to diet and nutrition. Unfortunately most medical doctors are not trained to advise patients when it comes to diet and nutrition.
This is very well done - sharing what works for you, not instructing/directing what to do. This is genuinely good
Well done Dan, loving this series ❤. I have made numerous lifestyle changes since I hit 50. Sleep was my big issue all related to life stress, which have some very significant impacts on overall health. I have given up alcohol, used edibles for a while and gave them up to. Most important was a job change and then diet. One addition you may want to consider is overnight oats, you can add all sorts, chia, flax, pumpkin, coconut, nuts, etc and day of, fresh fruit. I make enough for breakfast for the week and occasionally add jam and eat as a snack. Unlike you I do have a big appetite, so having a healthy filling snack is helpful for me. Keep up the great work, gcn is also part of my lifestyle these days 😊
Coming to the age of 63, my wife also and for sure need to strengthen our bodies. We are both cyclist and was amazed how little protein we have in our diets also. I have realised how important these things are now thanks Daniel. We miss you not been on the cycling panel with Orla and Adam all the best Matt
Dans health journey is by far my favorite content on the channel. It is hard to find unbiased views on nutrition. Most want to sell a product, this series influences you to THINK
And you needed this to help you think
That’s why the big food companies can get away with upf …
@@terrydavidson5052 not sure how you arrived to that assumption, but K 🤷♂️
One of the best of this type of videos I've come across - wide-ranging/ balanced / fair and real life honest. Great job Dan, must continue to watch series.
Enjoying your journey on this Dan. Changed my diet after having a slightly high cholesterol result and offered statins by my GP. Went whole food and no meat or dairy and cut my cholesterol virtually in half in one month. Mixed my exercise routine after reading the midlife cyclist book. Lost 5kg and reduced fat % to 8%. Huge change is possible with diet and exercise modifications.
Similar to you here. Diagnosed with higher than recommended cholesterol and absolutely floored when my G.P.’s only remedy was Statins. Even when I said “whatever it takes” regarding diet changes the response was….. Ooooo that’s difficult 🤷♂
Thank you. I'm 70. I'm doing well on exercise, both diversity and amount, about 300 minutes per week. I'm walking, swimming in the Pacific and weight training. I eat well, but then I keep eating, that is my challenge.
Same age! Just jealous of WHERE YOU SWIM!!! Otherwise pretty similar lifestyle. (We're still here & there are quite a few who aren't, so keep it up.)
Thank you. I'm garbage swimming in a pool. I'm fortunate to do 1- 2KM swims is San Diego
Lloydy, you are an inspiration! I’ve struggled a lot in the last few years with alcohol and food addiction. These videos are the most honest and insightful things I’ve ever seen. I think that if you kick the cigs and booze then you’ll be absolutely flying!
Thank you Den for your candor and prospective. It got me think about my health in a different ways again.
I am 56 and at 50 I realized I did not want to be that guy on the sofa. I found GCN and biking again, and started slowly changing my diet. This year added two hours a week muscle building becuase I felt the perspective of your previous vidoe was valid. Despite the age lines, I feel, and move like I was 25 again. GCN has giving me wealth of prospective and inspiration. Your introspection has been educational, inspiring and has validated my own journey through life's changes. Thanks again for this series of vidoes, this old man is feeling youg again.
Very relatable topic for most I'm sure. Thank you for putting your self out there Dan
Exceedingly honest and open way of helping people with diet and exercise.
We all know that Dan recommending Italian piadina over wraps is a tribute to Pantani, and I am here for it
If it's working for you and you feel good and healthy, then you're doing it right. Congratulations on all of your hard efforts and results!
Absolutely.
I think the key message we need to get from this is that diet is an extremely important factor in the journey to better and longer health. So do best you can, make the changes you think you can manage and that every little bit helps even if it's just a small change in the right direction. Dan has shown us what he does to iffer us some ideas and now it's down to us.
Thanks for letting us follow your journey Dan!
I think you've got it spot on - pack on the muscle and build up the muscle memory, and when you've reached a level you are happy with, shift down to maintenance and work to keep your new gains!
If you want to add more muscle, do another cycle and so on.
You've got such a huge cardio base and adaptions ready to kick back in that the cycling fitness will come back in no time versus starting from scratch.
If you've got discipline and a good strategy, keeping the cardio and strength plates spinning is definitely doable!
And I like the fact you've allowed yourself the simple pleasure of a few drinks - a little treat in moderation makes things way easier than going fill monk mode and trying to maintain an athlete level of perfection.
Keep up the good work 💪
Nice video Dan. I really like your openness and honesty with all this. I look forward to the rest of the series 👍🏻
Really enjoyed your series, Dan. It's not condescending to those not up to speed in these areas and is very clear.
Dan, congratulations on going through and sharing your personal and families nutrition. I’m someone entering my late 40’s and have recently undergone my 3rd knee reconstruction. I have never been a professional though, I want to see with my rehab process how far I can achieve competitively in my midlife. This video series of yours (among many other GCN videos I have watched) is inspiring and to reassure my knowledge that I’m on the right track. I’m looking forward to seeing the next in the series.
it's interesting that you need to exercise to have a larger appetite. I am the same way and I have met very few other people that understand. When I don't exercise my appetite goes away and I lose a lot of weight. Some of my friends have been upset with me when I complain about losing too much weight, but it actually has been a serious issue for me in the past when I was unable to exercise.
I’m a 60-year-old runner and occasional cyclist. I started both about ten years ago. Thanks, Dan, for an interesting video with some great tips-some I was already doing, while others were new to me. Personally, I can’t justify spending over £25+ a month on olive oil, so I’d be interested in finding a more affordable alternative. The most transformative change I’ve made since starting my ‘lifestyle kick’ on 1st August has been cutting out alcohol completely. Every aspect of my life has benefited from that one-from my sleep to my waistline, and even my wallet. I’m still drinking a fair bit of beer, but now it’s alcohol-free and my wine and spirits consumption has dropped to zero. For now, I see no reason to return to alcohol, though I might, of course, change my mind in the future. Best of luck...
Great video with an important message. Kudos for putting that out. Love it.
I'm loving this series! It's so relatable and down to Earth. Unless I've missed it already, can you keep us updated on your strength gains? It would be interesting to see how far you come.
Amazing and courageous Dan, you have an inspiring journey.
lots of love from India.
WHOLE FOODS is the way to go! Keep it up! 😎
I really enjoyed this episode. While you and I have some differing ways of eating, the base is the same. Whole first then the least processed. I believe your journey is similar to the one I started 5 years or so ago. I’m am in my mid 50s and very healthy (thankfully). We all have vices, which I think is ok, just so it’s some and not all. We still need to live our lives. Finally, what I have most enjoyed about the series so far is that you have shown what I have believed for years, staying active as one gets older is the most important thing. You mentioned in this video on how when you were/are sedentary, you had very little appetite. I wholly believe this is what happens when we get into our later lives. Movement along with good fuel is the key to health. Thank you so much for putting yourself in the spotlight. It is much appreciated!!
Very familiar stuff for me, over 60 and racing, similar diet choices including the beers.. only fish for us by choice.
I'm a greedy bastard but slowly getting it under control .
Gave up smoking 30 years ago thankfully.... Good luck with it son, its a bugger but you'll do it eventually, one big push through the cravings for a few weeks and you'll be a non smoker. Took me quite a few attempts 😅.
Enjoyed the vid. Cheers Steve.
Becoming a non-smoker is easy - you just need to find the right motivation. A work colleague's father was a heavy smoker when she (the work colleague!) was a young child but when she asked him "Daddy, who will look after us when you die from lung cancer?" he gave up on the spot and never smoked again.
Dan, i'm 46 and have the same physique as you. I'm 6'6" and weight 189 lb. After learning about muscle waste with age, i decided to put on muscle mass. I have no problem working out but having a hard time with appetite. I need to learn how to eat more
I like these actual educational videos :)
Phasing your training is the best but hardest thing to master. Focusing on strength does mean you can (at best) maintain your aerobic fitness. Even if you're not zipping up those hills at the moment, when you get to a maintenance period with your strength training, you can pop in a few weeks of focused work in the saddle and see that top end come right back. Before getting pregnant almost two years ago, I'd gotten up to 3 gym days and 3-5 structured bike rides a week with 1-2 outdoor rides. It took 5 years to get there but it's worth it. You're doing the right thing!
eh, just because you can't read something or don't know what it is, doesn't make it bad for you. your almond milk: added calcium is good. added vitamins are likely good. not saying your general idea of "less ingredients = better" is wrong, but sometimes things are added for a reason. eg. vit D in milk.
in general, i think this diet is spot on.
Wtf? Pointing out calcium and vitamins as what someone can’t read or understand? More likely things like dipotassium phosphate, gellan gum, sunflower lecithin, xanthan gum, and D-alpha-tocopherol.
Added calcium isn't necessarily good - most people have a calcium surplus - it's the other essential minerals you need for healthy bones that are in short supply. And it's "fewer ingredients", not "less" ("not an many" versus "not as much"). English lesson over ... 🙂
I've started my diet pretty much when you started this series, and your initial video helped me a lot. So far I've lost 9 kg and I feel 10 years younger :). Thank you for raising awareness about such an important and overlooked topic!
I think the ultra processed thing kind of falls down with the milk. It's good to fortify milk with vitamins, and stabilisers/emulsifiers are to keep the fat and aqueous parts well mixed so you don't have to shake every time you use. Not every ingredient you don't understand is evil!
Agreed, implying that iodine fortification makes a drink worse because-"uh oh, sciency name!" Is not helpful
It is not milk that is the problem - it is strawberry milk or "milk" drinks with 45 ingredients.
But it’s not milk! It’s nut juice.
@@ianross5019 I don't really care what you call it
@@davidmurphy9151 how many ingredients something has is subjective. You can say cows milk just has "milk" in it but "milk" is made up of a bunch of chemicals and hormones you've never heard of. It even contains "dihydrogen monoxide" I hear!
This series is very inspiring.
All the episodes have, in places, been eye-opening.
Eating healthily has always been a bit of an issue for me so the most recent episode was really good and shows that it can be easy to eat well and you don't have to be a saint.
As a club cyclist, and of a build that's tall and slim, folk assume i must be really healthy and eat well. Not the case. My cholesterol is on the higher side and my blood pressure needs to come down a bit. The point is, even though we might look healthy on the outside, our diet also affects hugely what's going on inside in terms is visceral fat. I dread to think what's going on inside me. And because we can't see it, we never know the extent of the problem.
I eliminated meat and dairy three years ago. I didn’t want to take statins but health improved greatly across the board: cholesterol normalized, BP dropped, and the nodules on my thyroid started shrinking. I’m feeling so much better I started cycling again last year at age 62. I, too, eat two small breakfasts per day when I exercise. Weight loss is slower but do not want muscle loss. I limit eating out. I am now trying to increase calcium and protein. Nutrient absorption is more difficult as an aging female; I supplement B12, D3, and calcium as directed by my Doctor. I don’t preach but will comment when asked, thanks for asking! 😂
I find this super interesting. 3 years ago I went keto/carnivore and saw massive weight loss and a great increase in health. I wonder if the success we've both had has more to do with food quality than type. I've gone almost all organic/grassfed. I assume you eat mostly organic? I also do B complex, Calcium, Magnesium, Zinc, and a massive amount of D3. Congrats on your success and I wish you good health!
I went WFPB about 4 1/2 years ago, and it was the best decision I ever made. I’m glad you’ve been feeling better eliminating meat and dairy! 😀
That's great that you cut out meat and dairy, me too. Read my comment above from @CoolGrey7Man.
I really like the honesty and openess.
No one regulates labels on food or checks. Just because there is a short list of ingredients... that is why cooking from scratch is the real deal.
www.food.gov.uk/business-guidance/packaging-and-labelling
Thank you Dan, really appreciate your honesty and the willingness to share these experiences. I look forward to seeing your progress. You are one of my favorite presenter on GCN :-) Keep up the excellent work🙏🙏
Never had an issue with weight but food is a pain. Give me a pill that would fill all my nutritional requirements and I’d take it in a heartbeat.
Edit: actually if anyone has a cheap meal that you can copy-paste three meals a day 365 shout it out
Dhal. If you're a fan of Indian food then Dhal every time. You can make a really calm and light Dhal for breakfast, then whatever you want for lunch and dinner. There's well over 100 Dhal recipes so take your pick!
A grain, a green and a bean.
Healthy, easy, not expensive, and thousands of possibilities. 😊
It is Not difficult to get protein without meat. We don‘t need to eat meat 🙂💪
I make a massive pot of Thai curry with pork shoulder and root vegetables for around £11. Some meals I have it let down as a soup, sometimes with rice and sometimes wish noodles. 10 good sized portions for just over £1 each
Really enjoying this series. I always used to cycle then went self employed and had a little one and finding the time was a lot harder. I started just eating on the go, whatever I could get my hands on. So supermarket meal deals etc. now I have decided to make a change and took up running. I'm making healthier choices and constantly trying to be better. The running is improving and excited to see where it takes me. Loving this series of videos.
finally a very well done video about what you should eat what you should avoid.
i began like this a few years ago, then added detoxifying foods like beets or spinach in smoothies and 2-3g/day of powders (to remove toxins in your body) like spirulina, moringa, baobab, amla; now upgraded by removing meat, eggs, dairy in favor of organic soy ( like soy strips which are much healthier than meat and as quick to cook ), and more sugar free desserts with degreased protein almond flour.
Processed snacks costs more than organic healthy food: Organic soy costs half than organic meat same with lentils, beans, chickpeas; dried berries are so dense of nutrients that a bag of 1kg which costs 20-30€ will last 1 month since 10g a day are enough altogether with very high nutrient dense foods like powders.
It's true that Dan covered a lot of material in this video. But I'm not sure it really is full of good advice. He eats too often. He lives with visceral fat and he has not made it a priority to get rid of it. And he does not practice intermittent fasting. And the craziest thing in the video was the concept of breaking his fast before he breaks his fast. Now that was a real winner of a comment. At least he's trying I guess.
If you have a functioning liver and kidneys, you don’t need “detoxifying” foods, and you especially don’t need to spend on powders to “detoxify.”
@@jlippin123
Look the only scientifically proven benefit of IF is as a way of controlling calories that works for some people. That’s it. So since he is someone who wants to gain muscle mass it’s irrelevant. He does not eat too often at all.
@@matthewcreelman1347
EXACTLY! Thanks for being another voice of reason here.
I enjoy your authentic and relaxed transparency. Thank you!
That helmet 🤣🤣🤣
Brilliant video from GCN the most informative one by far for a long time, big round of applause to Dan for a very good presentation 👍👍
Michael Pollan said it best: Don't eat anything your grandparents/great parents wouldn't recognize
Best, ownest, on point, broad spectrum, well researched, no bullshit video on this channel for ages.
Other videos are also mostly very usefull and generally better than average for today's day and age, but this excels.
Great video! Since we're discussing ultra-processed foods, I would recommend opting for pure whey isolate with minimal processing-specifically, varieties without flavorings, thickeners, or sweeteners. Your current protein powder contains saccharose, which is not ideal for gut health and is metabolized in the liver due to its fructose content. Instead, consider a 'naked' whey powder. I would also suggest avoiding plant proteins, as their bioavailability is generally not as high as that of whey.
Thanks Steffen. Dan
The job of the liver is to metabolise a huge array of molecules- there is nothing intrinsically detrimental about this.
This is a great series Dan - I follow an almost identical nutrition regime and have been for over 5 years so it's definitely sustainable. I am also lucky like you that I dislike eating rubbish but equally I don't eat raw broccoli rather than a coffee and a cake after a ride or SUP with friends. Booze is my definite weakness and although well under control my sleep and HRV are perfectly correlated with drinking like your data suggested too. I think the main thing I like about this episode is the way you've shown how relatively simple changes over a sustained period can have a massive effect which I 100%v agree with. And falling off the wagon here and there isn't the end of the world - just keep going. All the best
Why so concerned about protein? If you have a healthy, balanced diet, then protein consumption levels will not be an issue. Be more concerned with fibre consumption, which is something that many do not consume enough of. Finally, protein from plants is of higher quality than meat and doesn't come with the associated health concerns.
stop talking bullshit
Simple... Becuase he wants muscle hyperthophy. And stop that plant protein is better bullshit
Most people don't get enough protein. Therefore there bodies don't heal properly or repair properly.
It ALL very important.
@@treesoul00protein from beans is not a complete protein so your body can't use it.
Anyone engaging in resistance training should be getting in 1.5g per kg of body weight.
Thanks for your honesty. Makes seem achievable by mortals. 68 years old, 150 km goal on Zwift a week. Training and racing. Weight creeping up and not enough strength and mobility training.
Thanks for sharing. I’m 66 and an avid cyclist and have always done sport throughout my life. I eat whatever my body needs and my instincts tells me to eat. Cranberries and goji berries mixed with some oats and thick Greek yogurt is my start-up food. Wraps of all types and many home made dishes help for a balanced diet. Supplements are not needed if you follow your instincts. They introduce too much plastic waste for one thing and I have never seen any improvement from taking them. As we age though, it is true that we must keep exercising and stretching. Swimming helps me a great deal these days, as does having a stand up desk at work.
Such a great, real-world video. REALLY helpful and thought provoking. 😊
The honesty of this series is so inspiring, especially coming from an ex professional athlete. There are a lot of forums that would charge a hefty fee for the information you're giving out freely. Thank you.
I recently crashed out of a 10 year relationship (all friendly and amicable, but something of a surprise) and that made me think about a lot. I used to be a professional actor so spent a lot of time working on my fitness and appearance, although never obsessively lile some of my peers.
Recent life events have inspired me to rejoin a local gym and I've really been enjoying it. I've been trying to monitor my food a little without going on any kind of diet - i eat relatively cleanly most of the time anyway - and I'm enjoying weight training. For now I'm 41 and just trying to get back to where I was 5 or so years ago. I'm pushing myself in the gym, but not so hard that I ache too much to go back. I think that's really important when either just starting out or getting back into fitness after a long hiatus. Doing something regularly over a prolonged period is so much better than hammering yourself into the floor once!
Your series has popped up since I started this journey - nosey phone spies! - and I'm really glad you're making it. Thanks for the inspiration Dan.this episode in particular was really helpful.
Keep going dude. Your attitude and approach are brilliant 👍👍✨️✨️✨️
Great honest video Dan!! Keep up the great work👍
Another, often overlooked aspect of any diet is sleeping, at least for me. If I sleep enough and well, I have no problems on the next day and I'm not particularly hungry, but if I slept bad or did not sleep enough, the nexd day I feel I'm starving and I want to eat everything. Loosing weight (or eating healthier) is much easier if you sleep enough.
You are absolutely 100% correct. But a little off topic. Dan was only talking about diet and nutrition. He wasn't addressing exercise and sleep.
Great video again. It’s so important that people start to understand the influence their lifestyle has on their health so that they can enjoy a full life.
Every time I watch videos from Dan's back to health and fitness series I am reminded that I can always improve in certain areas. Great content! Keep it going, Dan!
hello Dan, i am 47 and thanks to your videos i started to make some changes on my life also, thanks for your inspiration and know that through this you are helping a lot of followers, hope you can keep making improvement, and i wish you all the best on this journey
Thanks Joel. Dan
i'm 45
This has got to be one of the honest accounts of actual day to day health and well-being videos I've come across on RUclips! Being just 31yr myself, I am continually learning about the benefits of consistent weight training for increased strength, I too love beer and a good time, though for me it's the food where I fall down. I will look to try your breakfast option AND check the product labels on processed food that I'm buying:) thankyou for the honesty!
Thank you for the video. You answered a big question about appetite and training that i was stuggling with! I dont eat, or to say, very little food when I'm not training. When i train, i love food, especially a healthy one. So ut is normal! Thanks Dan
Alcohol was a tough one for me. Two years without now and I’m really enjoying it. I’ll never go back, the clarity, consistent rest, and general well being gained from its absence is just too great…for me.
Thanks for this Dan. I am listening to Dr van Tulleken's audio book on Spotify and have recently started looking more at the foods I eat and whilst I do not need to lose weight, it's toning that is the issue for me - I am only 7st 11lb but I am determined to ride my mountain bike more and make time for me. I have 2 jobs, and times are hard 😥 But I am definitely reading my labels more, I've cut out sugar and ultra-processed food and try and eat real foods and yes I feel better, I look better but need to manage my time better - that's my real issue. All the best 🤗
Appreciate a very considerate way to tackle a topic. Bravo!👏
Thank you DL. I am on your same long term road. I lost a good bit of fitness in the last 8 years or so, but the miracle of becoming an old fart dad out weighed the fitness hit by a long shot.. I’m slowly regaining fitness. My current plan is to maintain strength and mobility through weights and yoga to be able to ride the bike run and shalom through New York City sidewalks.
Dan, this is really great. I've been an amateur athlete for about 10 years now and am about to turn 40. Hitting that number told me I should treat myself better, so I've become more caring about how I eat. More than that though... was getting off the booze and... NICOTINE! It's far more brutal than eating some more protein and taking some vitamins. Love seeing your journey!
Great insights, I like the point about the fact that you are doing what feels right for your body. It is easy to follow an “expert” but we need to pay attention to how our own body feels and reacts, we are all not the same. One thing I didn’t hear you note which has been a bit of a game changer for me was adding more fermented foods into my daily intake to ensure that gut health, we have even gone so far as to making these items ourselves - sauerkraut, sourdough bread and kombucha, now moving into other fermented veggies. I also hear you on the olive oil, we have gone just a step further purchasing an olive grove on Crete (a small one), as having fresh pressed organic olive oil is like drinking the elixir of the gods…
Great video dan. A good varied nutritious food menu. We all should be worried about the rubbish in alot of the food bought from the supermarket, especially for our kids. I started cycling at 49, and i am now 56. So i feel in better shape now than i was in my 30, and 40s. I feel planning is key to eating healthy. Well done dan, and i still miss you on eurosport cycling commentary 😢
32 y/o guy here, I started my journey at roughly the same time you did. Gym training and diet in early mid-April. I'm down 42 lbs as of today, well on my way, but still not quite where I want to be. I feel amazing, though. I don't necessarily agree with the ingredient limitation, but I get the sentiment. Thanks for sharing your journey. I hope to be at a weight where I can ride my bike like I did when I was a kid again. Being almost 400 lbs made that very difficult.
Dan, I am really impressed with your commitment to improving your health. GREAT JOB!
This is a great video, and calling out highly processed foods is excellent. As a parent of 2 children, who have a lot of hobbies, and a very busy wife (not to mention my own cycling and running activities) the amount of time and money needed to shop, prepare and make all this food is unsustainable for us. It is a sad reflection of how work and general life has gone. There is a chance we could do it, but then we would be sacrificing sleep!
OMG no end of comments. Can’t see how you could ever read them all Dan.
I’d like so Thankyou for doing this series. It’s strange just how impactful it is to hear a voice that gives an authenticity to the message. Similar when I would see a Michael Mosley doco. I’m already doing much the same thing for about 11 months now, but everything you’ve said has rung true for me and so it’s a kind of confirmation. My original purpose was mostly to improve my cycling. Now it’s mostly about improving life. In any case I think you will reach a lot of people and hopefully make a great contribution to their overall health
👍👍👍
Loved the vid, quality grub! I never tried sipping a smoothie whilst working out.
I’m 40 myself and currently rehabbing from a ruptured achilles. The gym is a big part of this.
Really enjoying this series Dan! My breakfast is very similar to yours and I fully endorse your take on healthy eating and building muscle for longevity too. At the wrong side of 70, I’m reaping the benefits of being and keeping fit! So onwards and upwards Dan - this is a great series from GCN👍👍👍
Really like this series. I'm 50 and your diet decisions are very similar to mine, probably because I've read lots of the same books and listened to the same people! Main difference for me, is I cut out alcohol completely 5 years ago. Mostly because of it increasing my anxiety and lack of sleep but also because I didn't have a very healthy relationship with it - unable to stop once I'd started.! As a beer lover, it was part of my personality too but I've discover that alcohol free beer options just keep getting better and I've found a new love for discovering new and delicious AF beer brands and brews! Without any of the downside - although as with food you need to look at the label because some AF beers have stuff added other than hops and water (such as glucose syrup). thanks as ever for the content.
I appreciate the balanced approach.
Have forwarded the previous episode to friends that actually need the muscle work, this one is even better, trying to re gain muscle at the age of 45 is difficult, but getting there, trying to cycle 2 times a week even harder. Have realized the importance of nutrition early on this episode is really good Dan, keep up the good work, P.S still have my BigMac every once in a while