The UK Prison Service Asked for My Help (Longevity Advice)

Summary

In this video, Vince addresses Mick's challenge of maintaining a healthy lifestyle amidst a 10-12 hour workday as a prison custody officer. He suggests focusing on nutrition, cutting out processed foods, and establishing a daily step count to improve health. Vince recommends engaging Mick's team for collective support, setting up a WhatsApp or Facebook group to share healthy eating ideas and steps, and gradually incorporating lifestyle changes for long-term benefits, emphasizing the importance of a whole food diet and the power of forming new habits.

Takeaways

• 😀 Vince addresses Mick's challenge of maintaining a healthy lifestyle with a 10-12 hour workday as a prison custody officer.
• 🏃 Vince suggests that the workplace environment, where Mick spends most of his day, is a key area for making lifestyle changes.
• 🤝 Vince recommends getting buy-in from Mick's team to create a supportive environment for adopting healthier habits.
• 🥗 Vince's advice is based on his pillars of longevity: nutrition, exercise, sleep, reducing stress, and targeted supplementation.
• 🚫 Vince strongly advises against a low-fat diet and suggests finding a new doctor if recommended one.
• 📊 Vince recommends setting baseline stats for health metrics to track progress without competition.
• 🍎 He suggests starting with nutrition by eliminating processed foods and focusing on whole foods for meals.
• 💧 Drinking a pint of water first thing in the morning is recommended before eating breakfast.
• 🥚 Vince proposes that breakfast should consist of whole foods like eggs and low-sugar fruits.
• 🍱 Lunch and dinner should also be whole food packed meals, avoiding unhealthy processed options.
• 🚶 Including a daily step count as part of the initial phase, with a gradual increase from the baseline.
• 📲 Using a step tracker or smartphone app to monitor and increase daily steps is suggested.
• 🌿 Vince advises forming new habits by engaging with health and wellness content on social media and podcasts.
• 👥 He encourages setting up a group chat for sharing healthy recipes, ideas, and support among the team.

Q & A

What is the main concern expressed by Mick in his comment?

Mick is concerned about maintaining a healthy lifestyle despite his long working hours as a prison custody officer, and he is struggling to find time for exercise like he used to when he was in the Army.

What is Vince's relationship to Mick?

Vince knows Mick personally, as they served together in the British Army and worked together in the Middle East for about 30 years.

How many hours does Mick work daily according to the script?

Mick works between 10 to 12 hours a day.

What is the first area Vince suggests Mick should focus on to improve his health?

Vince suggests that Mick should first focus on improving his nutrition, specifically by cutting out all processed foods.

What is the role of the team in Mick's health improvement plan according to Vince?

Vince believes that the team can support Mick by getting buy-in from those he interacts with throughout the day, potentially forming a group to share healthy eating ideas and habits.

What type of diet does Vince recommend for a sustainable, lifelong change?

Vince recommends a whole food diet, which can range from vegan to carnivore, with the main aim being to cut out all processed foods.

What is the significance of establishing baseline statistics for Mick and his team?

Establishing baseline statistics helps everyone know where they are starting from and allows them to track their progress over time.

What is Vince's opinion on low-fat diets recommended by some doctors?

Vince suggests that if a doctor recommends a low-fat diet like Weight Watchers, one should consider finding a new doctor, implying that he does not believe such diets are optimal for health.

What is the importance of drinking a pint of water in the morning as suggested by Vince?

Drinking a pint of water in the morning helps to kickstart the day and may reduce the need for unhealthy snacks or drinks later on.

How does Vince suggest Mick and his team track their daily steps?

Vince suggests using a smartwatch, fitness tracker, or a free step app on a smartphone to record and increase their daily step count.

What is the purpose of setting up a WhatsApp or Facebook group for Mick's team?

The purpose of setting up a group is to create a supportive community where team members can share healthy eating ideas, recipes, and progress, making the health improvement journey more collaborative and motivating.

Outlines

00:00

😀 Healthy Lifestyle Advice for Busy Professionals

In this paragraph, Vince addresses a comment from Mick, a 57-year-old prison custody officer, seeking advice on maintaining a healthy lifestyle despite a 10 to 12-hour workday. Vince acknowledges the challenge of finding time for exercise and suggests that the workplace environment plays a significant role in shaping habits. He proposes that Mick and his colleagues focus on nutrition as the first step to improving their health, recommending a whole food diet that excludes processed foods. Vince also emphasizes the importance of community support, suggesting the creation of a WhatsApp or Facebook group to share healthy eating ideas and recipes. He advises setting baseline statistics for weight, muscle mass, body fat percentage, and BMI, and stresses the need for gradual change rather than drastic measures.

05:00

🍏 Implementing Healthy Eating and Activity Habits

The second paragraph delves deeper into the specifics of implementing healthy eating and increasing physical activity. Vince recommends starting the day with a pint of water and suggests avoiding processed drinks and snacks, opting for whole food options instead. He advises preparing whole food lunches and dinners and emphasizes the importance of high-protein breakfasts to reduce the need for mid-morning snacks. Vince also introduces the idea of a daily step count, encouraging the use of fitness trackers or smartphone apps to monitor and increase daily steps. He suggests setting a modest step count target and finding opportunities during the workday to meet it. Lastly, Vince recommends subscribing to health and wellness channels and listening to relevant podcasts during work tasks as a means of reinforcing new habits and attitudes towards health.

Keywords

💡Healthy lifestyle

A 'healthy lifestyle' refers to a way of living that aims to maintain good health through a balanced diet, regular exercise, and other positive habits. In the video, the theme revolves around maintaining a healthy lifestyle despite a busy work schedule, with the host offering advice to Mick, who struggles to find time for exercise due to his 10-12 hour workdays.

💡Prison custody officer

A 'prison custody officer' is a law enforcement professional responsible for the supervision and transportation of inmates. The video script mentions Mick's occupation as a prison custody officer, which influences his limited time for personal health activities.

💡Exercise

In the context of the video, 'exercise' is any physical activity that helps to maintain or improve overall fitness and health. The host emphasizes the importance of finding time for exercise, even within a demanding work schedule, as Mick did during his Army days.

💡Overweight

'Overweight' is a medical condition where a person has excess body weight from fat accumulation, often due to poor diet and lack of exercise. The script discusses how Mick's co-workers snack all day and are overweight, highlighting the need for lifestyle changes.

💡Longevity

'Longevity' refers to the characteristic of being long-lived or having a long life span. The host's pillars of longevity include nutrition, exercise, sleep, reducing stress, and targeted supplementation, which are all aimed at promoting a longer and healthier life.

💡Nutrition

Nutrition is the process of providing or obtaining the necessary nutrients for health and growth. The script emphasizes the importance of nutrition as the first pillar of longevity, recommending a whole food diet and cutting out processed foods.

💡Processed foods

'Processed foods' are food items that have been altered from their natural state through canning, smoking, cooking, or through the addition of preservatives and other artificial substances. The video advises against consuming processed foods for a healthier diet.

💡Biometric scale

A 'biometric scale' is a type of scale that measures body composition, including weight, body fat percentage, and muscle mass. The script suggests using a biometric scale to establish baseline statistics for health improvement.

💡Whole food

'Whole food' refers to natural, unprocessed foods that are rich in nutrients and free from artificial additives. The video promotes a diet based on whole foods, suggesting they are healthier alternatives to processed snacks and meals.

💡Step count

A 'step count' is a measure of the number of steps taken during a certain period, often used to track physical activity. The script recommends setting a daily step count as part of the initial health improvement plan.

💡Social support

'Social support' refers to the assistance and encouragement provided by friends, family, or colleagues. The video suggests that forming a group with Mick's team to share healthy eating ideas and step counts can enhance motivation and accountability.

💡Sugar-free

'Sugar-free' indicates a product that does not contain sugar or has sugar replaced with artificial sweeteners. The script mentions sugar-free drinks as a healthier alternative for those who must have carbonated beverages.

💡Fasting

Fasting is the practice of abstaining from food or drink for a certain period. Although not deeply explored in the script, the concept is mentioned in relation to potential future discussions on improving health through dietary timing.

Highlights

Vince addresses a comment from Mick, a 57-year-old prison custody officer, seeking advice on maintaining a healthy lifestyle with a 10-12 hour workday.

Mick's challenge in finding time for exercise due to his demanding work schedule, similar to his colleagues who snack all day and struggle with weight.

Vince's personal connection with Mick, having served together in the British Army and worked in the Middle East, providing context for his tailored advice.

The importance of surrounding oneself with like-minded individuals to influence habits, behaviors, and growth, suggesting a team approach to lifestyle changes.

Recommendation to establish baseline health statistics, such as weight, muscle mass, and body fat percentage, using a biometric scale.

Advice against following a low-fat diet and the suggestion to seek a second opinion from a doctor if recommended.

The introduction of Vince's pillars of longevity: nutrition, exercise, sleep, stress reduction, and targeted supplementation.

Emphasis on starting with nutrition and the importance of cutting out processed foods for a sustainable, whole food diet.

Suggestion to create a WhatsApp or Facebook group for team members interested in improving their health, to share ideas and support each other.

Strategies for dealing with breakfast, including avoiding processed cereals and opting for whole food options like eggs and low-sugar fruits.

The recommendation to drink a pint of water first thing in the morning to aid digestion and reduce the need for snacking.

Advice on preparing whole food packed lunches and dinners to avoid unhealthy, processed options from canteens and vending machines.

Tips for healthy snacking, such as choosing raw nuts and avoiding fruit juices and smoothies with added sugars.

Guidance on selecting beverages, favoring water, teas, and black coffee over sugary drinks, with a note on sugar-free alternatives.

The inclusion of a daily step count as part of phase one, with suggestions on how to increase activity levels during the workday.

Encouragement to form new habits by engaging with health and wellness content on social media and podcasts.

A call to action for the audience to share their advice in the comment section if they have successfully implemented similar lifestyle changes.

Vince's commitment to providing an update on Mick's progress and the reception of his advice within his team.

Transcripts

hi and welcome back if you're new to the

channel my name is Vince thanks for

stopping by you are very welcome here

indeed so I received this comment from a

gentleman called Mick he writes I like

advice on trying to maintain a healthy

lifestyle when you don't have the time

I'm 57 and currently do a 10 to 12h hour

working day working as a prison custody

officer moving prisoners to and from and

Manning courts back in my Army days I

could always find an hour or so for

exercise but I just can't do it

currently and a lot of my co-workers

snack all day and wonder why they are

overweight what would you recommend for

full transparency I do know Mick I've

known him for about 30 years we sered

together in the British Army and we work

together in the Middle East I've

contacted him to get some more details

so I can actually flesh out this video

reply I now know that Mick works with

about 40 other officers let's assume

Mick sleeps for 7 hours a night and as

he told us he works between 10 and 12

hours a day which leaves around 5 hours

at home so I think the place where he

can make the most impact is actually at

work because it is true that you become

like the people that you surround

yourself with those around you have the

potential to impact your energy your

habits and behaviors your reputation and

how others will perceive you your

interests your growth and even your

values so although the advice I'm I'm

going to give in this video is directed

at Mick I think it would be a good idea

if you try to get buyin from all those

in the team that Mick interacts with

throughout the day my recommendations

will be based around my pillars of

longevity those being in order nutrition

exercise sleep reducing stress and then

and only then targeted supplementation

as well as that I strongly recommend

speaking to a doctor and especially if

you do have a special or you're on some

kind of medication if there is no

special diet or medication and you do

talk to a medical professional like a GP

and he recommends eating a lowfat meal

diet such as Weight Watchers I suggest

you get a new doctor then I suggest

setting some baseline stats so everybody

knows where they're starting from this

is not a competition but if someone sees

it as a competition they need to

remember they're only competing with

themselves I recommend Mick talks to the

team maybe shows them this video to see

who would be interested in improving

their lifestyle their healthspan and

possibly even extending their lifespan

if there are people who are seriously

interested there may need to be some

purchases to be able to establish these

Baseline statistics first of all I think

they should buy a biometric scale to

measure things such as weight muscle

mass percentage body fat percentage and

although not really an accurate single

marker BMI the biggest problem when

embarking on a change like this is

trying to do too much at the beginning

so the only thing I recommend Mick and

those in his team address first is

nutrition there will be plenty of time

in the future to look at sleep exercise

smoking alcohol intake Etc teams are

always stronger together than

individuals so it may be a good idea for

those who are interested to set up a

WhatsApp group or Facebook group here

they can post pictures of what they eat

and then links to healthy options on

YouTube videos recipes logs Etc the

first step is to decide on the type of

diet and by diet I mean a sustainable

lifelong diet a change in lifestyle if

you like not a fat diet that usually

lasts for a month and then results in

yo-yo dieting for the rest of their

lives my only stipulation for the choice

of diet is that it be Whole Food which

can be vegan at one end or carnivore the

other and obviously everything else in

between the main aim is to cut out all

processed foods here we're talking about

snacks fast food microwave meals sweets

chocolates Etc I'm going to assume that

everyone in the team eats breakfast and

a number of those will eat breakfast

cereal with skimmed milk because they

think skimmed milk is the healthy option

a simple search online for whole food

breakfast options will give plenty of

alternatives to processed food junk

breakfast options one of the biggest

issues with change and bringing in New

ideas is removing the old ones and if

you at breakfast at home with your

family or your partner they may not be

as supportive as you would like I think

breakfast is easy to tackle in that if

those around you do not support you at

The Breakfast Table eggs for you are a

quick and easy option as is fruit that

is low in sugar and again a Google

search will come up with a list of

options that are low on the glycemic

index one thing that I now do and I

strongly recommend Mick and those in his

team who are interested also do is to

drink a pint of water as soon as they

wake up in the morning and we could talk

about fasting time restricted eating and

reducing eating Windows Etc in the

future for now it's a case of cutting

out all processed foods and drinking a

pint of water before you eat your

breakfast and if they do decide to set

up a Facebook or a WhatsApp group

sharing breakfast ideas that are quick

and easy will be easy and also extremely

beneficial with breakfast out of the way

for most people that then leaves lunch

and dinner if lunch is normally bought

from a supermarket canteen vending

machines petrol stations that's gas

stations for the Americans the chances

are it's going to be unhealthy processed

food the simple option here is a whole

food packed lunch again a simple Google

search will come up with plenty of

healthy easy to make whole food options

same for dinner or your evening meal

look for Whole Food easy to prepare and

easy to cook options another hurdle may

be snacks if you drink a pint of water

before breakfast and breakfast is a

whole food high protein option like eggs

the need to snack before lunch will not

be as strong same for the time between

lunch and dinner if you really do have

to snack eat healthy food options such

as fruit but not fruit juice and not

smoothies nuts but not dry roasted and

not flavored I prefer the nut option

I'll buy a big bag of raw nuts and then

add either Himalayan pink salt or Celtic

Sea salt drinks after your pint of water

in the morning before breakfast should

also not be processed so no milky drinks

out of the chili cabinet and no

Coca-Cola so that then leaves just plain

water all the different kinds of teas

the green teas the the fruit teas Etc

but no milk and then coffee also without

milk although a small splash of whipping

cream or heavy cream can be added to the

coffee and for those that find this too

much too soon and really really must

have some kind of carbonated drink then

they must go for the sugar-free option

knowing that this will eventually be

phased out also now I did say the first

step would only be nutrition that said

the other thing that I think should be

included in phase one is a daily step

count some people may already have some

kind of Smartwatch or Fitness tracker

for those that don't they may want to

purchase one and for those who still

aren't sure and maybe do not want to

commit financially you can download a

free step app for your smartphone so the

first thing to do is to set up a step

Baseline by recording how many steps are

taken during the average workday and do

this over about a week and then set up a

Target to that step count now the target

need not be an onerous one for example

if someone's average step is 3,000 per

day set themselves a Target or maybe

3,500 a day and then give yourself a

week or two to actually achieve that now

it may look difficult to begin with but

there are plenty of opportunities during

the work day to get your step count up

getting up and walking around as opposed

to sitting down and scrolling through

YouTube Tik Tok and Instagram Etc is not

impossible it just takes the right

attitude after work let's say you

haven't hit your Target by 7 p.m. then

as a Brit you do not need to watch Emma

or Coronation Street you can go for the

shortest minimum walk to help you hit

your target there are numerous medical

studies that show the benefits of

walking just after having eaten a meal

again this is not impossible it just

takes the right attitude as I said

before the biggest challenge of

implementing a new idea is getting the

old one out so you've got to start

forming new habits subscribe to Fitness

orientated health and wellness and

Longevity social media channels there

are hundreds of them on YouTube and if

the team does set up a Facebook or

Whatsapp group then share all of these

social media links also when

transferring prisoners to and from court

if possible don't listen to radio 1 or

in mixed case Radio 4 Listen to health

and wellness fitness and Longevity

podcasts instead and if the driver isn't

part of the longevity group then you can

use headphones Mick will obviously watch

this video and hopefully he will share

it with his team and I also recommend

that he reads the comment section of

this video because the community that we

have here is extremely positive and very

supportive and may well have done

something similar in their lives and if

you're not part of mixed team but you do

have useful advice please leave it in

the comment section below now Mick and I

communicate probably on a daily basis

and once he tells me how this video was

received I shall let you know in an

update so let me know in the comment

section below if you'd like to see a

follow-up video