Remembering some key health lessons from Dr Michael Moseley.

Dr  Michael Moseley  ( 22 March 1957 – 5 June 2024) was a writer, television and radio journalist.  He was also an advocate of intermittent fasting and low carb diets. Unfortunately he is no longer with us, having lost his life on the Greek island of Symi on 5 June 2024.  He had such a positive impact on the lives of many people and below are some of the key health lessons for which he was an advocate.

1. Intermittent Fasting – The Time Restricted Eating Rule ( TRE) encourages us to eat most of our calories within a narrow time frame such as within 8, 10 or 12 hours ( also known as 16;8 , 14:10 or 12;12). This would involve limiting intake of foods and calorie containing drinks to a set window of 8, 10, or 12 hours per day and abstaining from food and drink for the remaining 16, 14 or 12 hours accordingly. Drinking non calorific drinks such as plain tea, coffee or water are permissible. The known benefits of intermittent fasting include weight loss, reduced risk of type 2 diabetes, lower blood pressure and improved sleep.
2. Last Meal of the day before 8pm –  According to Dr Mosely ( and other research) an overnight fasting session  allows our bodies the opportunity to switch it’s priorities away from digestion and  on to other equally as important functions such as cell renewal.  Overnight extended fasting periods also help our bodies to switch from burning sugar to burning fat.
3. Mindful Eating and Drinking – Mindful eating and drinking is about being mindful  and paying full attention to your food and drink intake and cravings.  Mindful eating and drinking involves digesting food and drink  slowly, thoughtfully and without distraction. It involves listening to physical hunger cues and then eating only until the point that you recognise that you are full.  Dr Mosely was of the firm belief that in  addition to eating that mindful alcohol and drinking in moderation is  also key to a healthy lifestyle
4. Box Breathing – Box breathing is also known as Square breathing. It is a deep breathing technique that helps to distract the mind and calm the nervous system. It is  a simple but powerful technique that will relax breathing patterns  and clear and calm the mind, thereby improving focus.  A simple box breathing technique is as follows: Breathe in ( inhale) to a count of four seconds, then hold the breath for four seconds, then breathe out ( exhale) to a count of four seconds and then hold the breath for four seconds. This technique should be repeated for at least 3 minutes and certainly until any anxiety/ panic has cleared.
5. Stand on one leg when you clean your teeth – According to www.samaritans.org: Balancing on one leg can have significant benefits for our overall health and well being. This exercise can improve balance , posture and stability. “Standing on one leg requires the engagement of multiple muscle groups, including the core, glutes and legs. By regularly performing this exercise, you can strengthen these muscles, improve your balance and coordination, and enhance your overall physical performance”.
6. Practice doing HIIT exercises to save time – HIIT exercises involve short bursts of intense exercise with low intensity recovery periods. It is acclaimed as the most time efficient way to exercise. A typical HITT exercise will be 10 – 30 mins in duration.  A consistent HITT schedule will produce results within weeks. Dr Moseley was convinced that  within 6 weeks improvements in aerobic, fitness and insulin levels would be noticeable as well as noticeable fat loss and improved body toning.
7. Chew your food for longer- Research shows that chewing until no lumps remain increases the number of calories the body burns during digestion. 
8. Volunteering –  Volunteering can help to provide a healthy boost to self confidence, self esteem and life satisfaction. Doing good for others and the community provides a natural sense of accomplishment. Volunteering also provides gives a sense of pride and identity.
9. Take a cold shower –Cold showers are said to improve circulation, immunity and mental health.
10. Be Kind – Kindness has been described as choosing to do something that helps others. Kindness means putting others needs before our own. Evidence shows that helping others can also benefit our own mental health and well being.  Health benefits of kindness include:Helping others to feel good, Creating a sense of belonging and reducing isolation,  Keeping things in perspective, Makes the world a happier place.

I hope you’ve found these wise nuggets useful and I look forward to hearing your thoughts and comments