The diet and fitness guru died in June but has left behind a library of advice which can make a big difference to health – with many of his tips free and easy to do
Diet and fitness guru Dr Michael Mosley had a daily habit which can be done by most people and transform your health. The podcast host, tv presenter and author died in June last year but left behind a library of advice and tips to keep people healthy.
Many are easy to do – and low cost – making them available to almost all. One of his tips in his Just One Thing podcast and book not only cuts the risk of heart disease and diabetes but improves both mood and sleep.
The doctor says starting your day with a 30 minute brisk walk is “life-changing”. Speaking on his Just One Thing podcast he said: “As well as waking you up, bright outdoor light helps to reset your body clock, which in turn helps to regulate hunger, mood, body temperature and all sorts of other important bodily processes.”
He said the free activity worked as a result of the light outside the home. He advised: “Light levels outdoors are at least 10 times brighter than inside your house, and when this light hits sensors at the back of your eyes, this sends messages to a part of your brain called the pituitary gland, ordering it to stop producing the hormone melatonin.
“Melatonin is known as the ‘hormone of darkness’ because rising levels in the evening help put you to sleep at night. Studies have shown strong links between poor sleep and weight gain, so maintaining a healthy snoozing schedule is crucial for shedding pounds.”
Dr Mosley was known for creating diet plans such as The Fast 800, 5:2, The Way of Life and The Fast 800 Keto. He also appeared on TV and radio as well as hosting the Just One Thing podcast, prior to his death in June during a holiday in Greece.
Thousands of people have shed weight with his help and many have reversed their diabetes, lower blood pressure and boosted other health conditions. Thankfully many of his methods are straightforward and easy to follow – as well as being low cost and accessible such as the daily walk.
He told podcast listeners how this trick worked. He said: “As well as exposing you to lots of light, any walk – short, long, fast or slow – will strengthen muscles and bones, reduce joint and muscular pain, burn a few calories and increase energy levels.”
To increase its effectiveness people can speed it up, with the doctor explaining a brisk walk of about 100 steps a minute increases fitness compared with a leisurely stroll. He said it can even lengthen your life as it raises the heart rate, placing a greater demand on the cardiovascular system.
This helps maintain cardio fitness and lower blood pressure. He added this was why brisk walkers have a 21 per cent lower risk of death from heart disease than the more sedentary.
Just One Thing by Dr Michael Mosley, published by Short books at £16.99. Copyright C Dr Michael Mosley 2022