The UK Prison Service Asked for My Help (Longevity Advice)
Summary
TLDRIn 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
😀 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.
🍏 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.
Mindmap
Keywords
💡Healthy lifestyle
💡Prison custody officer
💡Exercise
💡Overweight
💡Longevity
💡Nutrition
💡Processed foods
💡Biometric scale
💡Whole food
💡Step count
💡Social support
💡Sugar-free
💡Fasting
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
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