E95 - Expert Special: Why High Performance nutrition can change your life, with Saliha Mahmood-Ahmed

Please note that the summary is generated based on the transcript and may not capture all the nuances or details discussed in the podcast episode.

Summary

**Episode Structure**

* Introduction:
* Welcome and introduction of the topic: Fueling our bodies for high performance.
* Mention of the recent Christmas celebrations and the importance of positivity.
* Announcement of upcoming live tour and book promotion.
* Guest Introduction:
* Introduction of Saliha Mahmood-Ahmed (Saliha Cooks): chef, gastroenterologist, and winner of MasterChef UK 2017.
* Her work focuses on digestive disorders and combining it with her passion for gastronomy.
* Saliha began cooking at age 12, inspired by her mother and grandmother's Kashmiri cooking style.
* She now draws upon her family traditions when creating recipe books, promoting healthier and more enjoyable meals.
* Importance of Nutrition for High Performance:
* Saliha emphasizes the significance of food in our lives and its connection to nature through plants and the earth.
* She stresses that food is a critical decision-making point in our daily lives.
* Key Nutritional Guidelines:
* Saliha recommends a diet predominantly based on plants, including fruits, vegetables, whole grains, nuts, and seeds.
* Meat and fish can be included in moderation.
* The focus is on a diverse array of plant-based foods for optimal health.
* Processed Foods and Their Impact:
* Saliha discusses the negative effects of ultra-processed foods on our health.
* These foods are highly altered from their original form and can lead to various health issues.
* She encourages listeners to opt for minimally processed or whole foods.
* Affordable and Accessible Nutritional Choices:
* Saliha suggests strategies for finding cost-effective and convenient ways to incorporate healthy foods into the diet.
* She recommends utilizing vegetable aisles at the end of the day for discounted produce.
* Frozen and canned foods are also great options for affordable and nutritious meals.
* Vegetable delivery services and batch cooking are mentioned as additional tips.
* Cooking as a Human Activity:
* Saliha emphasizes the importance of cooking as a human activity and a way to express oneself.
* She encourages listeners to embrace cooking and view it as a creative pastime.
* Cooking can be therapeutic and mindful, allowing individuals to reflect on their emotions and experiences.
* Importance of a Varied Diet for Gut Health:
* Saliha introduces the concept of the gut microbiome, which consists of trillions of bacteria living in our gut.
* She explains the symbiotic relationship between humans and gut bacteria and the need to foster good gut health.
* Prebiotics and probiotics are discussed as essential components of a healthy diet for gut health.
* The Simpson Index is mentioned as a measure of gut microbiome diversity and its association with overall health.
* Addressing Concerns of Fit and Strong Individuals:
* Saliha acknowledges that some individuals may question the need for a varied diet if they feel fit and strong.
* She emphasizes that there might be underlying issues that are not immediately apparent.
* She encourages listeners to consider the long-term health benefits of a diverse and balanced diet.
* Saliha's Advice for Busy Professionals:
* Saliha suggests meal prepping and batch cooking as strategies for busy professionals to incorporate healthy meals into their schedules.
* She recommends using slow cookers and air fryers for convenient and nutritious meals.
* She also mentions the importance of planning and organization to make healthy eating easier.
* Conclusion:
* Saliha summarizes the key points discussed in the podcast.
* She encourages listeners to experiment with different foods and cooking methods to find what works best for them.
* She emphasizes the importance of listening to one's body and making informed decisions about nutrition.
* She leaves the audience with a final message to prioritize their health and well-being through mindful eating.

In this episode of the High Performance Podcast, hosts Jake Humphrey and Damian Lewis welcome Saliha Mahmood-Ahmed, also known as Saliha Cooks, a chef, Gastroenterologist working for the NHS, and the 2017 winner of MasterChef UK. Saliha shares her insights on how we can best fuel our bodies, the questions we should be asking ourselves while eating, and the importance of inclusion, not exclusion, in our diets.

Saliha emphasizes that it is important to have a healthy relationship with food and to avoid restrictive diets. She believes in moderation and encourages people to include a variety of foods in their diet, including vegetables, nuts, seeds, legumes, whole grains, and protein-rich foods. Saliha also highlights the importance of cooking and preparing meals at home, as this allows for greater control over the ingredients and portion sizes.

The podcast delves into various topics related to food and nutrition, including intermittent fasting, the role of taste buds in flavor perception, and the impact of snacking on overall health. Saliha provides practical advice and dispels common myths, such as the notion that breakfast is the most important meal of the day.

Saliha emphasizes the importance of listening to one's body and understanding personal hunger cues. She encourages people to avoid eating when they are not truly hungry and to be mindful of portion sizes. Saliha also highlights the role of the gut microbiome in regulating blood sugar levels and overall health.

The podcast also addresses the issue of carbohydrate restriction and the importance of consuming carbohydrates as part of a balanced diet. Saliha explains that carbohydrates provide energy and are essential for maintaining a healthy weight. However, she emphasizes the need for individualized nutrition, as different people may have different responses to different types of carbohydrates.

Saliha also discusses the concept of resistant starch and its potential benefits for satiety and blood sugar control. She explains that cooking and cooling potatoes, for example, can increase the resistant starch content and make them more filling.

Overall, the podcast provides valuable insights into the world of food and nutrition, encouraging listeners to adopt a balanced and inclusive approach to eating. Saliha's expertise and passion for food shine through as she shares her knowledge and practical tips for achieving a healthier and more enjoyable relationship with food.

# **Summary of the Podcast Episode: Food and Its Impact on High Performance**

Saliha Mahmood-Ahmed, also known as Saliha Cooks, is a chef, a Gastroenterologist, and the 2017 winner of MasterChef UK. In this episode, Saliha shares insights into how we can best fuel our bodies.

* **What to Eat for Optimal Performance:**
* Focus on a balanced diet with diverse food choices.
* Prioritize whole, unprocessed foods.
* Include plenty of fruits, vegetables, and whole grains.
* Choose lean protein sources, such as fish, chicken, and beans.
* Limit processed foods, sugary drinks, and unhealthy fats.

* **Meal Timing:**
* Eat a nutritious breakfast to kick-start your day.
* Avoid skipping meals, as this can lead to overeating later.
* Listen to your body's hunger and fullness cues to determine when to eat.
* Chew your food slowly and mindfully to aid digestion.

* **The Importance of Social Eating:**
* Share meals with others to enhance the social and emotional aspects of eating.
* Avoid eating alone in front of the TV or computer.
* Engage in meaningful conversations during meals to promote mindful eating.

* **The Gut-Brain Connection:**
* The gut and brain are directly linked through various pathways.
* The gut microbiome, which consists of trillions of bacteria, plays a crucial role in overall health, including mental well-being.
* Eating a diverse diet rich in fiber can positively impact the gut microbiome and promote mental health.

* **The Role of Food in Mental Health:**
* Evidence suggests that eating well can prevent certain depressive illnesses or aid recovery.
* Food impacts various tissues in the body, including the brain, and can influence mood and cognitive function.

* **Saliha's Non-Negotiable Behaviors for Healthy Eating:**
1. Am I hungry right now, or am I eating for the sake of eating?
2. Am I eating a diverse meal, or am I restricting myself to familiar foods?
3. Am I enjoying this food, and what can I do to make this an enjoyable experience?

Saliha emphasizes that cooking for oneself and one's family is an expression of love and care. She encourages people to take time over eating, switch off the TV, eat mindfully, and choose diverse and healthy foods.

Overall, the episode highlights the profound impact of food on our physical and mental well-being and emphasizes the importance of making informed choices about what we eat to achieve a high-performance lifestyle.

# Saliha Mahmood-Ahmed: The Art of Healthy Eating

Saliha Mahmood-Ahmed, also known as Saliha Cooks, is a chef, a Gastroenterologist working for the NHS, and the winner of MasterChef UK in 2017. She combines her medical expertise in digestive disorders with her passion for gastronomy to promote healthier and more enjoyable meals. Saliha's culinary journey began at the age of 12, inspired by the traditional Kashmiri cooking techniques passed down from her mother and grandmother. Today, she draws upon these family traditions in her recipe books, aiming to make healthier eating accessible and enjoyable for all.

## Key Insights from the Podcast:

- **The Power of Home Cooking:** Saliha emphasizes the importance of home cooking as a means to control the ingredients and ensure the quality of the food we consume. She encourages individuals to explore their culinary skills and experiment with different flavors and textures to create healthy and satisfying meals.

- **Mindful Eating:** Saliha advocates for mindful eating, urging listeners to pay attention to their hunger cues and to savor each bite. She highlights the importance of asking ourselves questions about our eating habits, such as why we are eating, what we are eating, and how it makes us feel. By practicing mindful eating, we can develop a healthier relationship with food and make more informed choices.

- **The Importance of Inclusion:** Saliha emphasizes the significance of inclusivity in our diets, rather than focusing on exclusion. She believes that dietary restrictions should not be a source of stress or deprivation but an opportunity to explore new and exciting flavors and ingredients. By embracing a diverse range of foods, we can create meals that are both nutritious and enjoyable.

- **The Role of Gut Health:** As a Gastroenterologist, Saliha sheds light on the crucial role of gut health in overall well-being. She explains how the gut microbiome influences our immune system, mood, and overall health. By consuming a balanced diet rich in fiber, probiotics, and prebiotics, we can support a healthy gut microbiome and promote overall well-being.

- **Healthy Eating as a Journey:** Saliha emphasizes that healthy eating is a journey, not a destination. She encourages listeners to approach healthier eating gradually, making small changes over time. By setting realistic goals and celebrating small victories, we can create sustainable and enjoyable dietary habits that support our long-term health and well-being.

## Conclusion:

Saliha Mahmood-Ahmed's insights on healthy eating provide valuable guidance for individuals seeking to improve their dietary habits and overall well-being. By embracing mindful eating, practicing inclusivity, prioritizing gut health, and approaching healthier eating as a gradual journey, we can create sustainable and enjoyable dietary patterns that support our physical and mental health.