Episode highlights

00:01:54 Guest Background
00:07:16 Importance of Healthy Balanced lifestyle
00:08:24 6 Key Areas for Healthy Balanced Lifestyle
00:28:01 Kinds of carbohydrates, sugar, fiber and starch
00:31:57 Packed foods
00:41:38 Factors about type two diabetes
00:52:51 About A1C
00:55:41 Effectiveness of Lifestyle Medicine
00:59:17 Tips and Take Aways from Dr. Mazn


Fitness Guide





Welcome to the Fitter Healthier Dad Podcast, where you can learn how to improve your diet, lose fat and get fitter in a sustainable and fun way without spending hours in the gym. Here is your host. Darren Kirby.

Darren: Welcome back to the podcast. Guys, this is the number one podcast for dads in their 40s who want to improve their health and fitness. This is Episode 50. And joining me on today’s show is Dr. Mazn Raouf. And we’re going to be discussing and providing insight into the risk of Type two diabetes facing dads. Dr. Mazn is a UK trained doctor with 15 years experience in the NHS. He has a dual certification in by general internal medicine and general practice. Dr. Mazn has a special interest in lifestyle medicine and has recently accomplished the International Board of Lifestyle Medicine and is a member of the American College of Lifestyle Medicine.

Darren:  Hi, Dr. Mazn, how are you?

Dr. Mazn: I’m very well, thank you, Darren.

Darren: Thanks very much for joining me on the podcast today. I’m really excited that you agreed to come on. I know some a little bit later in the day for you where you are based in Qatar, but I do appreciate you giving us the time. So obviously today we’re going to be talking about the very important topic on maintaining a healthy balance lifestyle. And obviously, I invited you on because of your medical background and just your general interest that you have in lifestyle type health medicine. But before we kind of get into the depths of that, can you give us, me and the listeners a bit of background on you, your kind of how you’ve come to where you’re at now and your medical history?

Dr. Mazn: And do you play a pleasure. Thank you so much, Darren, for reaching out and inviting me to your great podcast. It’s always a pleasure meeting you. So we met many times for the last five years.

As a brief summary. I’m a medical doctor. I graduated from Iraq, did all my postgraduate training in the U.K. I’ve put more than 15 years of training in NHS and experience. Trained initially as a general internal medicine physician and membership of the College of Physicians and United Kingdom. I do have also. Then we moved. I moved to train to become a general practitioner as I had personally had some interesting things happen in my life. On top of that, I always had a great pleasure to connect with my patients. So I moved to general practice and I enjoyed my training and working the case. I am a member of the Royal College of General Practitioners in the UK. On top of this, again, through throughout my life, as well as through my throughout my career as a doctor, I had lots of experience, both personal and lots of interesting observations and looking after my patients, both in the community as well as in , during hospital training. So what I always hoped to be able to help patients with is to empower them and enable them to look after themselves in the best possible way in a long term prospects. So for that, I fulfilled my kind of interest there by doing an international board of lifestyle medicine, which is a new degree, it is arranged by American College of Lifestyle Medicine. And I’m a member of that college. But before I proceed any further, if I may here, just to declare a few points, please.

Darren:  Sure, absolutely.

Dr. Mazn:  Because as a licensed practitioner, you always have to declare that first the. I have no financial relationships to disclose and I will not be discussing any approved use of drugs or products during this discussion. And finally, and most importantly, if there is any patient, someone in your audience, if they decide to make any difference for changes in their medications, please, they must be very clear. They have to seek medical advice from their own doctor.

Darren: Yeah.

Dr. Mazn: Okay.

Darren: Yep. Perfect.

Dr. Mazn: Thank you.

Darren: Yeah. I appreciate that. That disclaimer. It’s always important that we stay compliant and it’s always important that the listeners do recognize and realize this is just for informational purposes. 

Dr. Mazn: And hopefully to clarify some myths about the subject.

Darren: Yeah, absolutely. That’s the bigger issue. kay, so. So obviously, you know, you and I have reconnected fairly recently. Hence, hence the reason I invited you to come on to the podcast. And just for the listeners benefit, really. Dr. Mazn and I were discussing a couple of things on a Facebook post, actually. And it was around the topic of blood sugar. And again, just for the listeners benefit. I’ve recently been using a continuous blood glucose monitor for myself. And the reason I’ve been using that is because I am very interested, but both very concerned about the effects of high and low blood sugars and how that affects our overall health. And Dr. Mazn was very kind to actually comment on the post and give some real great insight into the more detailed topic of, obviously, sugar and blood sugar levels. And so the purpose of Dr. Mazn today is that we can discuss in a little bit more detail. Obviously, this is just information about why it’s important that we, you know, maintain a healthy balanced lifestyle. But, you know, this kind of leads me on to the first question. And we in the media and in the press marketing, you know, we all talk about this healthy balance lifestyle. But from a medical standpoint, actually, what does that mean? You know, if we listen to the food manufacturers and the food producers, we’d obviously get a very different opinion to what Dr. Mazn can give us based on science. And I am or always, you know, kind of lean towards science because that’s fact. And it’s better to base, you know, any kind of information or any decisions you make based on facts as opposed to marketing. So, yeah, really, it’s just about what is it so important for us to maintain a healthy balanced lifestyle? And what does that look like?

Dr. Mazn: Great. Well, that’s a very great question to start such a broad subject, Darren. And firstly, to declare to your audience. I have to be honest. If you go back like maybe five or 10 years ago, personally, when I hear that word healthy, balanced lifestyle, vital, that does not exist. Okay. But I’m very glad to be in a position to hopefully make that possible. OK. And my discussion throughout this talk, I’d like to keep things very simple and avoid anything, which is to like a giacaman. Please stop me if there is anything that you think needs more clarification.

Darren: Absolutely.

Dr. Mazn:  Yes. So say this is this question is basically answered by what is lifestyle Medicine? So lifestyle medicine basically includes the following things in very simple term but very important. And by no means we don’t need to be aiming to be perfect in these things. But these are the areas we ought to work for every day.

Darren: Right.

Dr. Mazn: So number one is Whole Foods plant based diet. So maybe this is kind of like a new thing, maybe sounding like a very new term, which probably it’s about to be overused. But it may be misleading. OK, we’ll come back to that image. So that’s the main first point. Second point, that includes what it looks like to have a healthy, balanced lifestyle is regular physical activity. If you know. I did not say exercise and just physical activity or movement. And again, you talk about that later. Three, the third point is adequate sleep at the right time. I have to say here. Yeah. And followed by having practical strategies to manage stress. For example, now maybe is the best time to be able to use that and to test whether you could use management of stress during this different time of 2020, which I call it. And again. Absolutely. I have discussed this a bit more on that. And the last couple of points is obviously avoidance of risky substances, including alcohol, smoking and illicit drugs. And finally, more importantly, is a healthy relationship and human election, not not social media. So that’s that is this six points. They might sound very simple. But I have to be very honest with you, the whole principle of this great move of lifestyle, medicine, all of them based on the six points. There is nothing more. Right there. I’m not right. I would like to leave, like, too complicated for different reasons. But if all your listeners will take every one point, just take this. Please remember these six points every day. Ask yourself, how can I do better in all of these poor areas for at least one of them? So, yes, I hope that makes sense in terms of not just like an explanation.

Darren: Yeah, absolutely. It does make sense. And I think you make an important point there about the fact that we as humans have a tendency to over complicate everything. So when we look at fitness and nutrition and this is one of my biggest issues that I have with this industry as a whole, is that we love to over complicate things. We love to make sure that it’s a new diet or a new way of working out. You know, there’s no new news, no new ways of working out. This just is taking it back to basics, really, isn’t it? And just like you said, those six key areas. And that’s really important as well, asking yourself all, you know, every day, are you meeting something within those six key areas? And if you are, you are not, you know, you’re a good way to lead a healthy balanced lifestyle.

Dr. Mazn: Indeed.

Darren: So obviously that’s kind of the bigger topic around a healthy, balanced lifestyle. I know six key areas are very, very important. But one of the biggest topics that I want to kind of talk about today is a bigger global issue that we have around the over consumption of sugar that’s in our food. But more importantly, I think this is a bigger topic against this. Maybe we may disappear down a rabbit hole with a but it is around the over consumption in the western world of food and drink. And what we can do as individuals to keep our eye on that and to mitigate against it, because we’ve got a very unbalanced world, if you like. And this is going. This might become very deep for some of the listeners, but it’s we have this situation where in large parts of the world, there’s a lack of supply. And in other parts of the world, there’s an abundance of supply. And just to kind of distill that down and explain exactly what I mean by that. You know, if we go to first world countries like the US, like the U.K., you know, food and drink is over in a massive abundance in know, um, before lockdown, you could pretty much get food and drink whenever you wanted, 24 hours a day, seven days a week. And then if we flip that over to some of the more developing countries, you know, places like India, places like South America, where there is a huge lack of supply. So really, it is as we live in the western world is where I think that where there needs to be more awareness around that, the fact that we have access to food and drink 24/7. But I think what people have lost is that our bodies don’t want or need access to food 24/7. So. So there’s two real questions in there from Dr. Mazn. One is around, you know, the over consumption of food and drink. And the other one is around sugar in foods. So let’s tackle that. The bigger topic of the over consumption of food and drink first.

Dr. Mazn: Great. Great. So, as you rightly say, just I’d like to quote a few figures yet. Just just to know how confusing this subject is. If you Google on if you do a search on Google and just for diet, the results you get today as of today is one billion. Three hundred and fifty million results.

Darren: That’s crazy.

Dr. Mazn:  And if you put just the word sugar, you get one billion. One hundred and forty million results. Yes. Do we need all these results? Hundred percent not. Coming back to that, all the consumption in 2012, global sales of packaged foods. Right. Have grown by over 90 percent. Totals. Wow. Totals to what? To more than two points two trillion U.S. dollars. That’s with a T.. Compared to what? Around the 1960s where most foods used to be cooked when there was. Right. So I guess I hope those figures will confirm how big this then is the problem and this is, there is no surprise when you look at this figure and all the other details about obesity and in about two incidents in terms of diabetes, for example, which is expected by 2030, more than 45 percent of the population in that state will be obese. And this is just not that much different in the UK, who’s just under 40 percent. So, I mean, the latest data with statistics available about topic diabetes is more than four hundred and twenty five million people living with diabetes and more.

Darren: That’s crazy.

Dr. Mazn:  More than three hundred and fifty two million are prediabetic, which means they are starting to become diabetic and they have signs or symptoms. And this is where the problem is solved. And it is. It is. It is. It is. This is a real, real problem that we are facing every day. Yes. Regarding the in terms of just overconsumption, but more importantly, regarding the sugar. Again, as I said, I promised I would do my best to clarify and simplify things. It’s the first thing everyone nowadays when you hear sugar, you get,You have a very negative reflex about anything because no sugar, sugar is dangerous, things with sugar and things like that. So we have to be very clear. So whatever we eat, whatever we put into our mouth, which is good, we need to cluster nutrition. And it is all we have classified into science into, as I’m sure you know, most of these things. But just for your audience to define so that we have micronutrients. This includes vitamins and minerals, which we have to discuss today, and macronutrients. And let’s make it very clear. We need a macronutrient as well as the micronutrients. And look, our macronutrients are what? Keep it simple. We have only three, we have carbohydrate, protein, fat. And let’s again make it very clear we need all of them. Yeah, if you want a healthy, balanced lifestyle, you need both of them. Don’t go into a low carb, high fat. Well, whatever, you know. Yeah. So low fat. High complication. So there you have it. Back to your sugar. Your sugar is one of the simplest carbohydrates. Yep. So the rest of the carbohydrates we have are fiber and such. So we have micronutrients and democratize. We have only three items. That’s fat. Protein, carbohydrate or carbohydrates include sugar, fiber and starch. That’s it. It’s not complicated. Coming back to the sugar and the amount of sugar available in food and drink absolutely really, it’s a disaster, because when you’ve been spending, we see sugar. We need just lots. Well, I knew all of these things. You asked one simple question. What is the source of this food that I put into myself? my mouth? That ends up building up or maybe hopefully not destroying yourself. Yeah. So we need to ask, what is the source? Yep. If you had to reach a small print to find the source. That’s, going to your body, as simple as that. Yeah,

Darren:  That’s great and I love that. 

Dr. Mazn: It is a very simple approach. It is not easy.

Darren: No.

Dr. Mazn:  Because I went back to the main point on why it is not easy, because we have forgotten the first main six points I discussed. We are stressed. Yes. We are not sleeping well. We need to catch up with lots of other things. We have no proper connections. And all of them. All those six points apply to every single choice that you make.

Darren: Yeah, I, I couldn’t agree more. I think that the way that you’ve described it there just makes it so simple to understand. And you know what you just said there about sugars. If you can’t identify in a food product what that sugar is or what sugar is in that product. Absolutely. Don’t eat it. Yeah. I mean, I couldn’t agree more. And that’s the simplest, most effective way that we can deal with this situation. And is and I think that is for me, it’s awareness we have, what is consciousness and awareness. Okay, so the first thing around consciousness is we become we as humans. Our psychology is such that if we can get somebody else to do our thinking for us, we are more inclined to do that. And I’m not saying that anybody’s lazy. It’s just human psychology. And that’s why when we’re looking at food and foods in packaging, we’re more inclined to just pick it up because it says it’s healthy. We don’t actually take the time. So we’re not aware of what’s in the food, does the conscious element around it. And and then , you know, the awareness is actually being aware that your diet is fundamental to pretty much everything that goes on in your body from, you know, from your sleep to your mood to your stress. Yes, there are other factors that affect it. And this is why I’m so passionate about this topic. And this is why I wanted you to come on, because, you know, from a medical and a scientific standpoint, you’re able to kind of break it down in such a way, which means that it’s very simple to understand. Now, I know that a lot of parents and dads, you know, there’s lots of other things, particularly now that are going on in lives, you know, with people losing their jobs and stress, with covid and all the rest of it. And so some people listening to this might think, well, you know what? Now is really not the time for me to start worrying about what’s in it and all the rest of it. But actually, now is the time, you know, when as I as a you know, as a global population, we are under threat from this big virus, now is more the time than ever to really, you know, try and understand what we are putting into our bodies and how that affects us in its entirety. So, yeah, I really love the way that you describe that about sugar.

Dr. Mazn:  So sorry, Darren, you brought up a very important point. So that’s why you. So there is if you remember I mentioned during the six points. Hello. Yeah. The current pandemic. And you raised that this is the mean. We’ve never needed to look after our health as we need it now a days. I tell you. Yeah. two couple of things. Very simple that everyone can apply it totally now which I used. And it helps. One of them is we have to be careful the way we describe what’s happening right now. Not only that, when I talk to you, but even when I think about it internally. So I’ll explain this. So this what I mean is if you speak to anyone like a friend or family friend, how would you and you want to sit down? They say there are lots of negative descriptions. Yes. Which is depressing. It is horrible. It is. I can’t wait to finish. If we just change the words that we use, yeah. It sounds very simplistic. But if he just does it. Yeah, and it might not sound too, but this has got lots of signs behind where you are very aware of these things. But the way I describe it, I say 2020 for me and for everyone so far has been different. Yeah. So even though you describe it that way compared to the first when you feel less, there is no surety that drops. there is a wave which is going on and so on even and even among my friends I mean this. From now on this book I will not mention whether it’s virus corona. finished. Yeah. I have to declare this is a real serious problem every day. And there are people dying. I’m not saying this is very serious. Everyone has to follow the WSO advice and local governments funds. And I do it to the point that don’t too complicated. Don’t pull the stress. Yeah. Yeah. Now we are talking about sugar. Exactly. If you drink like a bottle , we use it as a treatment for hypoglycemia because it has lots of sugar. It is not. I say that anecdotally, which is not as bad as having a stressful time. Because you know the science behind it, there is no need to go into the boring details. It increases your cortisone stress and it is worse than having a sugary drink like being sick. Yeah. Regarding carriage, different time of 2020. This is the best time to practice doing things day by day. Having days. Yes. And it is a. Derek Mill says in his book, if you read it now, I don’t know, a 10 second philosophy, a very great simple book. Basically take a day by day. And this is the best. Because if I tell you tomorrow, what happens.

Darren: Yes, exactly.

Dr. Mazn:  But the problem is there are lots of assumptions, especially if you keep listening to news. And that’s for adding unnecessary stress. So, yes, a complaint, please. Let’s keep every day very plain. Very simple. Try them. Do trust. Do trust me. Try these things. And I, I. Yeah, exactly. Try it will help you. They are very cheap. Yes. And they will be very, very useful. And they are long term treatments.

Darren:  Yeah. Yeah. Yeah. I completely agree with that. I think you know the changing one thing at a time. Slowly and steadily is a way that you build healthy habits, trying to completely revolutionize your lifestyle. Eating habits in one go is not sustainable and it will not work again. That’s how we work as humans. It’s human nature, you know, and we will fight, overwhelm. It will actually increase stress. And obviously that is not what we’re trying to achieve. And I think, you know, the other thing is just now we’re like you say now, is the time when people are at home a little bit more. I’m not saying that people are not working or anything like that, because obviously you still are. And there’s these different challenges right now with homeschooling and all the rest. I think that’s all the time when you are going to be able to get raw ingredients, nutrient dense food. I always talk about and just try creating something. And you know what? If it goes wrong and it doesn’t taste nice, fine. But at least you’ve tried it and at least you’ve tried to understand something more actually unique. Or you can put into recipes and food which tastes nice and which are full of all the nutrients, the macro nutrients that you spoke about. I just want to go back a little bit. Dr. Mazn, around the macronutrients, because I want to pick up on the top on the point. You said there about carbohydrates because carbohydrates is such a mythical kind of discussion point in health and fitness, and it’s all about low carbs, no carbs and understanding what carbohydrates are. And I think the big one of the biggest there is, which is missed and not discussed, is the various different types of carbohydrates and the one I don’t mean high G.I. and low GI. What I mean is that the fiber and the starchy carbohydrates. So can you just explain to me in very simple terms, you know, the different types of food, the fibrous and starchy, and how they affect us and how they’re beneficial to us?

Dr. Mazn:  They’re very valid. And great question. Thank you. So again. And so I might repeat a few points just to keep things simplified. So the carbohydrate here is, as we said, sugar fiber and starch. So we set the extra get. We have two sources, natural processes. So natural. You want a process we don’t want and we can’t get more on that. Let’s talk about what we want. So we want natural sugar. And the good thing is if you focus on getting your sugar from a natural source, you automatically get enough of your fiber. And you’re starch.right. That’s a win win win situation. Absolutely. Of fiber. There’s a ton of fiber. Generally, when you have soluble fibers and insoluble fibers and starches is the same natural sort of process. But coming back to practical tips, which is funny to groups, if you don’t keep it simple or complicated the simple way, yet it is inspired. We have two things, almost the same source. We need your fiber. It isn’t your whole food plant based diet. Keep it simple. Right. where is your starch, same, OK. They might say, oh, when I go to Tesco, there is nothing called Whole Foods plant based diet. Absolutely right. What are the common things? Beans are the major force of both fiber and salt. Same as nuts as well as legumes. So legumes then to learn that group is amazing. Right. You get a lot of your fiber and starch. You have to take your protein as well as most of your fat. Yeah. So, one, if you focus and do one thing, you’ve almost finished the whole process. So yeah, I don’t want to keep carrying on that just so far. Does that make sense?

Darren: Yeah. Makes perfect sense. I just wanted to raise that point because I know when you talk about fibers and you talk about starches, a lot of people get confused over that topic.

And I think the point that you made there about, you know, natural sugars is completely  Yeah, win win win, you know, that is absolutely the right approach. And the way to take it is the way I want to. Well, I want to dive into now if you talked about this a little bit briefly earlier around. You know, if you can’t identify the source of your sugar, you shouldn’t put it in your body. And this for me is a massive I have a huge issue with this and a huge issue with the food industry because and for me, knowing now that the bit of information that I do know, I actually think it should be against the law for food companies to be able to do what they do because they hide sugars and sugar alcohols. And you might be able to kind of, you know, explain it better than me in terms of sugar alcohols in food so much. That is absolutely crazy. And if you really take the time to understand, my children moan to me about this because whenever we go to a supermarket now, I will stand there. He’s very red. I’ll buy products in a packet. It’s normally always natural food. I have to cry out way before I have to buy a packet of food. I will stand there and I will read the ingredients until I understand what’s in it. But they make it and I believe that they do on purpose. So difficult for you to really understand what’s in it. That is, if you follow a diet, which is a lot of packaged and processed food, you’re invariably in a way too much sugar.

Dr. Mazn:  Indeed. Indeed. So again, another great point. If we just add one more point on the sugar, the source of sugar, which I didn’t mention and think again, the second source of a great source of sugar as well as fibers, obviously vegetable and fruit, that includes all vegetable and fruit and nice. I’ll tell you why. I say, well, because there are lots of talks about if you are diabetic, you should not eat this type of fresh food. I mean, fresh fruit, not canned or dried fruit. So fresh fruit and vegetables. Generally speaking, if it is eating the right amount or the right way, which is a great source of energy or sugar fiber as well as a sponge. So that’s just the clarification. But coming back to the confusion of reading instructions on the packaged foods, I think they want what you’re describing. It only means one thing, which means that the food industry is doing their job very well. Remember, they are making two point two trillion with a T u. U.S. dollars. Who doesn’t want to get that money? Yes. But coming back to the serious side of things, there is lots of research. There are lots of them. I mean, for many years, because I will twist it like this thing a whole lot. So I read lots of reports going back more than a hundred years where people made a move like few doctors or groups where they made formal bills to the government. But if they were right, the costs went through for the obvious reasons. And that is. Yes, which is that.

Dr. Mazn: But it is to be fair. At the same time, it is that information is available to. How we have to take some responsibility at the same time, at the end of the day, we go and buy the package food and we put it into our mouth. So that’s a difficult balance. And their argument is always they have to make jobs, which is another different way to look at it. So while we are discussing this, it might be relevant to discuss very basic, but one of the most important studies done in this field, which is by Dr. Dean Ornish, and he’s an American session. I don’t know if you heard him. He did a very, very clever but very simple study in the 1980s. He got a group of forty, forty eight patients who had heart disease, coronary heart disease, which is the coronary arteries taking blood to the heart muscles were narrowed and did right. Generally when we diagnose patients with any problem. Some patients, for some reason or other, they choose not to have any sort of intervention. Even they do not take tablets, which we have. You have to accept it. So he got about 48 of these patients who decided not to take any medication and he sat down with this in the region, deciding not to have any treatment. Let’s do something else. So he divided them into two groups. One group they described as they wished. Now the group they agreed to has what is called intensive lifestyle change therapy. So this one right at the top to qualify.

So this group, this study included, like we had 10 percent called fat, a source of their food composition. They owned a Whole Foods vegetarian diet and they had to prescribe a with exercise as well as stress management training, as well as those smoking. They had a proper smoking cessation group and psychosis, psycho social support. This study carried on for five years. They reviewed the results. They would be the result after one year and after five years. What are we talking about, Darren, just to make it clear, some of my doctor’s colleagues still don’t believe me when I say it is a lot for a science paper, which I don’t blame them for. There is. That’s another discussion. So if you look at that in Autry’s the coronary artery site as a pilot. OK. Those who have high court are told they get the clot and the blood can not flow through the pipe easily. So those patients, the 48 Russians or those who were put to the lifestyle intervention, then you have the tests. They prove that they have the problem, that they are trees on their way to, end quote, end of the story. So they did the same tests after one year and off to five years and they compared them with other patients. So the other patients are great. And they had twice the number of what we call it, cardiac events. So that could be heart attack and death. It could be angina. It could be half. Thing is, they are all major burdens for the economy as well as for the patient.

So the group who did yet only the lifestyle, not formally. They called it events where it was twice lower than the other group. But also there are trees that say that the narrowing improved. It is compared to the other group that not only increased. And they had twice as high a number of heart attacks and other related problems. And to be honest, this is the first study that created the move or lifestyle medicine. The same doctor, the same doctor, doctor Danish, the Dean Ornish, Dean Ornish. He made a bill through the U.S. government and said this should be. They should be, People should be able to claim it through their health insurance to have this cheaper. Yes. It didn’t work. We failed. Wow. So that’s done now. And that’s the problem, because this is not to say in terms of investment. They say. It is not cost effective. In the short term. But they don’t want to not. That’s the problem. Because that’s, again, his desire. The food industry. It’s a very, very big business. I’ve been sending him to the office. Is a different business. But again, at this point, I have to declare anyone even buying something diagnosed with a. And now I talk to a coronary artery. Now I’m going to have the stent, but I would do the same storytelling. So lifestyle medicine is not instead of conventional medicine. It is not. It is not. It is the. Which is you have to use both of them together.

Darren: Yeah, I think that’s a key distinction to make, isn’t there? We are very much in the early stages of lifestyle medicine, but general medicine as we know it, in terms of curing and treating, is obviously still massively, massively important. I think that, you know, we’re on the cusp of lifestyle medicine, you know, potentially for me with my lack of medical knowledge. For me, it has the potential to kind of reshape the medical profession.

But as you quite rightly point out, you know, there’s a whole industry that sits behind this pharmaceutical. You know, I’m not going to go into all of the conspiracy theories and everything else that surrounds it. But you make a very important point. Yeah. And, you know, the purpose of the podcast today is really to give people a balanced view, isn’t it? Rather than just kind of. Yes. Tout one side over the other for they might it.

Exactly. So so obviously, you know, you’ve mentioned there’s around 400 million people with type two diabetes. Three hundred and fifty prediabetic. And for me, I actually think that’s a bigger concern, the pre diabetic people, because the people that actually don’t know about it quite yet. Obviously, if they carry on like they do, they will. But, you know, they particularly like men in their 40s, dads like me. These type two diabetes is now becoming or has become more of a normal almost in some cases, an illness which is being accepted as a fact that when you get to a certain age in your life, you’re more inclined to contract it. But, you know, and the other thing I want to point out, you may correct me on this if I’ve got this incorrect, but that is, you know, type two diabetes is not just related to somebody who looks overweight, who’s carrying overweight. Is it east countries? There’s lots of other factors that we need to consider around our diet and type two diabetes. So that’s that’s the area I want to I’d like to kind of switch to and focus on now. And that is, you know, the risk for dads of Type two diabetes and contracting the illness. And you know the factors that lead to that, really.

Dr. Mazn: Again, a great, great question, which is I promise I’ll keep it simple. So, yeah, anything. Diabetes or anything else, it goes back to the first six points. If you ignore the whole six points. But the main thing which has an impact we know is your diet plus. And most people say exercise. I could exercise a bit later by saying diet, sleep and stress. Yeah, those three of the top reasons for a risk for diabetes. Getting any movement is critical. Yeah. The collectivity and all the rest of that coming back to a practical point. And you’ve raised a very valid point. And I give you some anecdotal figures from my own experience. There are thousands of people, about four men above the age of 40 who are not just they don’t they don’t just have normal weight, but some of them actually are under age. OK. Right. I moved more than 40 under more than 40. The lower BMI, though, is lower than normal. If you look at them, they look skinny. Yeah, but they have diabetes. And most there are many of them. They are when they are up there, when they present, they aren’t that bad. They have to go to more than one treatment again. And that’s from my experience. Now there are many. Yes. Like this thing. People from the Indian subcontinent and. Right. There are lots of studies going on in that field. And most of them. It sounds like to me. And their sleep pattern and stress really does go to very as I said, does not look. Wasn’t your drinking look was a 24/7.

Yeah. You have stress and no sleep with drinking or causing for like 24/7. Yeah. So. So that’s that. But in terms of practical practicality, what God can do again, do your best to do all those six points. But in terms of practicality energies, there is always a great service. Obviously not as different as you mentioned. You can go please go and see your doctor at least once a year. Yep. Your blood just collected is called hemoglobin A1 C. Very common sometimes, but we are used to work. You can even order the tests by calling your doctor. You’re most right. I can’t. We are happy to just put the request for you. And you go back to your doctor with the results. And they do all the rest of the rest of their observations, including more weight, blood pressure. Half true. All you have to do is do those kinds of practical things. But to be honest, there are studies done on this, this we talking about in terms of your health as a figure when you go to your doctor and all the treatments. This provides less than 15 one five percent of your health. There’s a bigger picture. So the six points go back to the six point one intensive efforts to diagnose prediabetes. You do need to have a doctor visit and do your blood tests and all the observations that are important. This thing. There are other notes if you do. Again, if you do a research with some risk factors for diabetes, there comes the slides and certainly millions of results from Google.

But the point is, like one of the Kolon myths, this is genetic. And to genetic right, there is a very, very, very valid point for type one diabetes and whatever. Right. Discussed here. It all happens. Type one diabetic to maintain the healthy lifestyle. But it is never mentioned in any research papers as a treatment because the pathology is completely different. And yet, I don’t know how you are doing with time to or if you need me and if we find the time. If you want. Yeah. Because that’s just one. At this point, I’d like to explain or clarify one other understanding about diabetes in this dog. Notes of confusion, lots of different use, just like outside of the serious discussion. So the full name of diabetes is diabetes. Melitus OK, to die right is a Greek meal meant to pass through. Okay, Manitas means honey. So what? All right, I’ve ended up with men with this name so many years ago, maybe more than 200 years ago, when they noticed people are still on the hunt. And before they put the name together. There was no way to test or check a patient’s urine to check if there is a lot of blood or sugar. You’re so not right. You should not have sugar in your urine. When you do the test. Okay, so what they did this is you’re talking about four, five, maybe to be exact feet and different from more than hundred years ago. So what they did was make me sound crazy. Tasted their urine.

He tasted blood panel, which was that, yes.

Ok, so that’s what that’s where the name came from, diabetes nemesis. OK. So then different people with type two. And then in a simple way, if you describe it, if you want to go to a locked room, see if you could imagine you have a room which is locked. The lock is not an automatic key door. It has a key with a keyhole so that you can open your door. You need to open the door by the key. And the key is to go through the keyhole. Right. But normally in normal circumstances. So what is what happens? How sugar is in our blood.

So imagine the room is your cell. The blood is outside the cell. Yes, I want to open the door. OK. So the glucose can look into the glucose, this will have a key to open that door. Right. The key is insulin. Okay. I think it comes and goes through the keyhole, opens the door and glucose goes inside and that energy and all the rest of it. Clever by all the rest of clever things that happen in your body.

We don’t yet go through the technical stuff. What happened? What happens in diabetes? That keyhole is glute. So when you’re insulin , where the key comes to go through the keyhole, you cannot go through the keyhole because, yeah, glued and it is glued by what? By fat.

Okay. Is it okay. Not good. Do it by sugar. So they lie. Okay. Current move is the current belief is the primary problem from diabetes is because of excess fat.

But my view is this. This is my own view. My view. Right. Is this both of them? Because if even if someone. Like for 10 years, I used to have only carbohydrate, high food. Very good. Yeah, but the excess calorie in your body will be converted to fat.

Darren: Yeah, that’s right. Yeah. That’s my understanding, yes.

Dr. Mazn: So then the fact causes the problem. But this understanding is very relevant because we go back to the basics.

We were told carbohydrate and fat and protein. So nowadays the most is if you choose your carbohydrate from natural sources, which is here with cranberries. Your sugar, which is the natural source, is always mixed with fiber and starch.

Which allows your body to process it in a very healthy way to not only prevent increasing your fat or your cholesterol. It also lowers your fat and cons. As demonstrated by the study by Dr. Dean Ornish, the biggest. A killer is stoppable, treatable and reversible. Right. Yeah. Not a full understanding.

Darren: Yeah, and I think that is, you know, that’s really important to recognize. Isn’t that, you know, this is something which is preventable and something which is treatable. Provided, you know, we have the awareness and we have the correct information and that, you know, it comes right back to the beginning when we started talking. And that was, you know, about these six areas in that and the fact that as humans, we tend to like to overcomplicate things. And then, you know, once we recognize or, you know, come down with a problem or an illness, we then start to. And this is where I think traditional medicine has to change. We then start to prove we start to treat the symptoms as opposed to going to the cause. Exactly. And I think that’s why that’s why I’m so fascinated, interested by, you know, lifestyle or functional medicine, whatever you call it..

Dr. Mazn: It is not function and function. Right. Right. So of our critics, I say medicine.

Darren:  And, you know. I know. And I get it right. Say that a lot of us are very confused by medicine. I’m very confused by health because it’s one of our most precious assets and we don’t want to get it wrong. And so, you know, we tend to kind of, obviously we’re going to trust the people that have been educated in the field. But, you know, it’s not for me. It’s not just about that. And that’s why the whole lifestyle, movement and medicine really, really is for me. It’s okay now that you’re aware of that and you factor that into your daily life. So you also mentioned there about the A one C and I know when you and I first spoke, we spoke about this because obviously I was using the continuous glucose monitor to monitor my blood sugar levels. But then you obviously gave some more direction in detail on that and about getting the measurements for your A1 C So can you just again, at a high level, we just explain to listeners what the A1C is.

Dr. Mazn: So it’s a very useful blood test. It’s very simple. It hits you like an average of your blood sugar for about three months before the right of your blood tests finishes. As I said, it’s very simple for numbers in July, again, given the numbers. So the normal range result is commonly measured in person. So the normal range should be less than five point seven percent. Okay. So if it is between five point seven to six point four or some people say six point five between the French, you are 23 diabetic. So you are a group that are at a very high risk of developing diabetes if you with your current lifestyle. If it is yellow, then five six point five. You started to have diabetes and that’s one thing. So at this point, this is like it’s it’s it’s a red flag. So once diagnosed with diabetes, your life expectancy is reduced by 30 percent.

Darren: Wow, that’s incredible. So the meeting, that’s quite a number.

Dr. Mazn: Thirty percent of life expectancy from diagnosis of diabetes. So we are talking crazy, a very serious problem. And as you have likely in typical, unfortunately, it has become the norm for people over the age of 40. If you have diabetes, okay, that’s acceptable. That’s part of. It is not here yet. And so I hope that get isn’t made some clarifications.

Darren: That’s perfect. And I just want to just pick up again on that point. We start to mosey just say 30 percent off of your life expectancy. You know, if you are type two diabetes and you just have to sit with that for a little while and just understand that, because the thing for me is that such a massive shortening of your life expectancy. But the other complete opposite to that is that this is all controllable and all manageable. If you’re just aware of it. And yeah, I just that’s quite chilling. Chilling statistics, to be quite honest.

Dr. Mazn: I’m so sorry if I may add this very quickly, just to reinforce what I mention is not what I have. So there is right. Done by your doctor, by any group.

A colleague published in New England Journal in 2002. And what they did. Yes. Three thousand two hundred and thirty four people who had prediabetes, they itemized them into three groups. One group had no treatment while the group had worked for me, which is a treatment very old, very good for treatment of diabetes, which is used in prediabetic patients in some cases. So one group had the drug platforming until the group had a lifestyle medicine intervention in a very organized labor. And the outcome or the effectiveness of the lifestyle medicine was almost twice as effective as them with no side effects apart from each and gaining in it.

Darren: Yeah, OK. Yeah. That’s incredible.

Dr. Mazn: That’s very important. And another thing to clarify again, because the figure looks unrealistic that 30 percent of life expectancy change is mainly because of the main effect of diabetes on a cardiovascular system that includes heart attacks and strokes. So these two together accounts for up to 70 percent of all deaths among diabetic patients, followed by now by kidney failure, which accounts for 50 percent of deaths in the diabetic group. And there might be some patients now who are diabetic and they say, oh, I’ve been diabetic for many years and I have walking problems that could take me out. And the sad thing is, most diabetic, they die from a heart attack or a stroke before they get to the stage where they develop kidney failure, which is a lot because they don’t get it.

Darren: Yeah, that, yeah. Yeah, it makes perfect sense and I think, you know, we could talk on this topic for a lot longer, but, um, we could go into a lot more detail and I’d like to do that at some point. But I think it’s yeah. The information that you shared today is very understandable. And also, it’s very impactful. And I hope for some that is a bit of a wakeup call. You know, I consider myself to be very healthy. I’ve got. I’m getting healthier as time goes on and more research. So I do. But, you know, this for me is something which I believe needs to be publicized more. And I. I generally want to get the back strong.

Dr. Mazn:  So I go, that’s what you are doing, such as he has been very grateful for, you know, an hour.

Darren: And I’m grateful for, you know, obviously for you to back out with your medical knowledge and science, because that’s very important for me, that the information charity is factual, and correct. So it’s been amazing having you on today. I generally appreciate your time. I have a huge amount of respect for you and what you’ve achieved in medicine and what you’re now doing in the lifestyle medicine field. But before we finish up today, have you got any tips that you would recommend the listeners could take away to to kind of just make some basic improvements?

Dr. Mazn: I have many, many, but let’s keep it short again so that I can keep it simple. And as a 40 year old man, you have to defy the common myths regarding health of the age of 40.

And I caught one very simple cold by Napoleon Hill, which says, yes, when anyone tells you any information, ask a simple question, how do you go? And that’s you have you have to ask that question. So I hope you. Can I ask you, how do I know if I manage to mention some of their toughest papers? They should. And I think that that’s where it’s at all. Stuff they should agree. Central concept, and they should get to a stage where they believe it. And yeah, just to make it very clear, my second point is a totally client, these down can stop from reversing our number one. Can you remember Dr. Dean Ornish? Yes. Paper again even now? Well, I’d say the totally based side is not. It doesn’t mean if you eat a bit of meat, which is organic grass fed, you committed a crime. Oh, yeah. Yeah. Just wish it says we can easily have teeth. One or two portions of that.

Yeah. Good. And certainly is. Look, we are all we are all habitual creatures and we become what we think about and become what we keep doing all the time, which is better to choose wisely, to create. Healthy. Happy, yes. Based on those six points measured. And yet definitely another thing is we better the things that upsets me over complicating things. So my fine. Yeah. My fifth point is let one quarter have to say and I say we don’t need artificial intelligence when we have natural untapped, unlimited human intelligence. Yeah. And that has a great line. And there is hope. There is hope. Yeah. Even it’s definitely all evidence based.

Darren: So before we finish up then, Dr. Mazn , is there anything that I didn’t ask you that you think I should have asked you that would benefit the listeners?

Dr. Mazn: You asked lots of relevant questions. Thank you very much. There is one interesting and funny thing. Even as doctors we experience with male patients, they make you as there’s always like a trend. They don’t ask for help generally, but they go ask for something specifically when they have trouble until it gets too late. And that is yeah, that’s the way to make life things related to the sexual ones. So all what we’ve discussed is directly, specifically anyone with diabetes is closely linked and has a huge impact on what ultimately life, a new sexual life. And this is in its forms. And so it is great for everyone to discuss. But if I just add one, the tip is what we discuss in terms of choosing wisely, which is, well, choosing. Can I say it again? It is proven scientifically evidence based. Yes. There are some types of diet. I mentioned a couple of them. Just the. They yell as effectively as having vydra. And it is not faulty treating your symptoms. It will reverse. Pathology is the past. Yes, it is exactly the same as what happens in the heart of those two to easily available food items. What are some of them? It is right. Three servings a day. If it is yellow, one seven is enough. Okay. Right. Okay. Can you show that? You can have it. And Type two. And the next one is not a special exception. Three two handfuls every day. And it is where I came in at the same time. It will reduce your costs. It is in one study just proven to reduce the LDL cholesterol by 38 points. This is. Wow. This is called a malignant cholesterol toward the bad type of cholesterol and. Yeah. Which is all the news is doable.

Darren: Yeah. That’s amazing. That’s a great fact. I had no idea that that was the case, so. Yeah. I think. I think we need to get you back on again to talk about cholesterol because that’s our whole other area that I’d really like to delve into. But then again, thank you very much for today. And I just want to reiterate to the listeners that everything that we’ve discussed today is just for informational purposes and it is just Dr. Mazn’s own opinions. He has not given any medical advice to anybody listening to this podcast. And unlike some other guests that we have on the show, you know, he doesn’t have any links or Websites where you can contact him. He’s a practicing doctor and he has his own patients to deal with. And so, you know, I won’t be putting any links or anything like that in the show notes today. But, you know, if you wanted to ask a question, then you’re more than free to send Darren Fitter Healthier Dad Podcast a question. And if it’s relevant for Dr. Mazn, I will pass it on to him for a response. So thank you very much, Dr. Mazn. And yet we’ll definitely have you back on again to talk about some other topics. But in the meantime, thanks very much.

Dr. Mazn: Hopefully many times. Great work, Darren. Another great day.

Darren:  Thanks for listening to that, Fitter Healthier Dad Podcast. If you enjoy today’s episode, please subscribe. And I would really appreciate it if you could leave a review on. I change all the things mentioned in the upside. We’ll be in the show notes and a full transcription is over at Fitter Healthier Dad Podcast.