:00:18. > :00:25.Hello, everybody in welcome to the One Show with Alex Jones and Matt
:00:26. > :00:31.Baker. We are joined by a woman known for reuniting long lost
:00:32. > :00:36.families. Making people rich. And being a fitness aficionado with
:00:37. > :00:40.chart-topping DVDs. Even her abs have abs. But we found a photo of
:00:41. > :00:46.her at the seaside in a summing costume that will not make you green
:00:47. > :00:53.with envy. Here it is. -- in a swimming costume. It still looks
:00:54. > :01:02.good! Please welcome Davina McCall. That is a good shot. Very
:01:03. > :01:08.intriguing. That was for free diving. I did the most extraordinary
:01:09. > :01:13.show, life at the extreme. We were doing extreme depth, and we went
:01:14. > :01:19.free diving to see what happens to humans, physiologically. I got to
:01:20. > :01:25.snorkel with sperm whales. Hold the thought, because we have that. Have
:01:26. > :01:28.you!? I am swimming towards a product that
:01:29. > :01:38.can be as big as a double-decker bus. -- a predator. Slowly. Slowly!
:01:39. > :01:51.Stop! You could not hear him. What happens
:01:52. > :01:57.is that he goes, go forward, go forward. I can hear him and then he
:01:58. > :02:00.goes slowly, slowly. I can't see any thing and I think it must be
:02:01. > :02:05.swimming towards me. And then he goes stop, and I am waiting. And
:02:06. > :02:11.then this enormous sperm whale comes towards me and I think, what do I do
:02:12. > :02:17.now? They slant towards you and just swim underneath. A life changing
:02:18. > :02:22.encounter, I am sure. We are not saying that is not impressive but
:02:23. > :02:27.tonight we are going to show you swarming sharks off the coast of
:02:28. > :02:31.west Sussex. We have Mike here, who has been trying to work out what
:02:32. > :02:38.caused this behaviour. Extraordinary. It is January, so how
:02:39. > :02:43.have you been getting on with the New Year resolution to get fit? Have
:02:44. > :02:48.you unpacked your fitness band and trainers which you bought in the
:02:49. > :02:54.sales? I have, I am good like that. We have unpacked our new toy at the
:02:55. > :03:01.One Show, the new trike cam. Very high-tech. We turned the seat around
:03:02. > :03:04.so the camera crew could get on the back. This is what happened when we
:03:05. > :03:12.took it for a spin with some runners.
:03:13. > :03:18.One, two, three, four. I run to think. And runners think about
:03:19. > :03:25.everything. The route, the pace, the pain. If sugar is bad, what can we
:03:26. > :03:41.eat? How far to the next lamp post? What do you think about when you go
:03:42. > :03:47.running? Work, family. I have two daughters. Five and one and a half.
:03:48. > :03:57.No wonder you are out running! We are talking about the wedding. That
:03:58. > :04:07.is why I am running. Get in that wedding dress! Are you invited to
:04:08. > :04:11.the wedding? Awkward! Brushing out the cobwebs. Are you purposely
:04:12. > :04:17.running faster? I am going to stay with you. RU still coming? Not any
:04:18. > :04:33.more. Goodbye! I quit work in October and
:04:34. > :04:39.I'm studying for a career change. That takes a lot of courage. And an
:04:40. > :04:48.understanding wife. She is my soul mate.
:04:49. > :04:52.I put on a bit of weight over Christmas. Everyone does. It is my
:04:53. > :04:57.birthday at the end of the month and I want to fit into my jacket.
:04:58. > :05:02.Whenever I put on all lose weight, I do not buy new clothes, I just want
:05:03. > :05:08.to fit into my clothes. That is inspiring for a lot of women because
:05:09. > :05:14.there is so much pressure. All you hear is, I am going to do this diet,
:05:15. > :05:21.I'm going to do that... It is not about being skinny, it is about
:05:22. > :05:25.being happy. I think my life out. It is my brother's wedding this week,
:05:26. > :05:30.and then I am going to learn to ride a motorbike. My band is going to
:05:31. > :05:37.release a single, so there is that. Any thing stressing you out? Money.
:05:38. > :05:43.It is the beast, isn't it? Is that something you are going to look at
:05:44. > :05:50.in 2016? Probably not. Thank you to all of those runners in
:05:51. > :05:55.Victoria Park. I like that. It is lovely, the sound of the rhythm.
:05:56. > :05:59.Christmas has just gone past, the season for eating. How does your
:06:00. > :06:05.family cope, we view as this health fanatic coming round the house? More
:06:06. > :06:11.to the point, I take a day off on Christmas Day. So I just go hell for
:06:12. > :06:18.leather. You make them feel better by just going for it. I eat
:06:19. > :06:21.absolutely tonnes, don't think about my waistline because I think
:06:22. > :06:28.everybody needs a day off. I try to say, if you are going to have a
:06:29. > :06:34.healthy lifestyle, aim to do 80-20. Be realistic, don't beat yourself up
:06:35. > :06:39.if you have a day off. It has to be sustainable. It is the same with
:06:40. > :06:42.exercise. Don't start doing seven days a week, one hour every day,
:06:43. > :06:47.because you can't sustain that if you work and you are a parent. There
:06:48. > :06:53.are not enough hours in the day. But if you have ten minutes in the
:06:54. > :06:58.morning, everybody has ten minutes, quickly... I am an advocate of the
:06:59. > :07:01.ten minutes each day. Even if it means just getting up ten minutes
:07:02. > :07:05.earlier, do something you are capable of doing and build from
:07:06. > :07:13.there. You never regret exercise because it makes you feel great. It
:07:14. > :07:17.makes you feel smug. If you have seven minutes, then a three-minute
:07:18. > :07:21.add-on, and we have a 21 minutes big work-out. The fact is that this
:07:22. > :07:24.five-week plan is for beginners. If you are a novice and you are
:07:25. > :07:29.frightened and don't know where to start and you think it will be too
:07:30. > :07:35.hard, we have devised a plan to help break you into exercise. This is the
:07:36. > :07:42.trainer you are with. You go through it as well. I tell you, it is not
:07:43. > :07:50.easy! You are supposed to be doing it with people, though. Last year
:07:51. > :07:54.was no sugar but now you have smart cards, a new cookbook. I did not
:07:55. > :07:59.understand about carbs, really, because we get so much conflicting
:08:00. > :08:02.information and every day we read we should eat something or we should
:08:03. > :08:10.not eat something. I thought I did not understand. What are carbs? Do
:08:11. > :08:14.not go carb free, we all need carbs. The point is that there are simple
:08:15. > :08:20.carbohydrates and Compaq carbohydrates. We want to avoid the
:08:21. > :08:24.simple ones, like refined sugar, white anything. What we are aiming
:08:25. > :08:29.for is wholemeal toast, brown rice. Brown rice, it took awhile for my
:08:30. > :08:33.family to get into it, it takes longer to cook, it is chewy, a
:08:34. > :08:38.different consistency, but we got there in the end. Wholemeal pasta
:08:39. > :08:45.tastes exactly the same and is much better for you. Anything like that,
:08:46. > :08:50.those are the easy changes. Sweet potato, oh, my goodness! Sweet
:08:51. > :08:55.potato fries! What did we do before that? Instead of potatoes, make your
:08:56. > :09:03.own popcorn. Obviously salty, rather than sweet. That is very light, much
:09:04. > :09:07.better than crisps. These are easy swaps. Lots of people do cost cuts,
:09:08. > :09:12.which is generally white, but you can get wholewheat. These things are
:09:13. > :09:20.available everywhere, not just wholefood stores. You have been
:09:21. > :09:25.cooking. Yes, look at it. It is my chocolate and banana tray bake.
:09:26. > :09:33.Basically, it is sugar free and it is made with smart carbs. This is
:09:34. > :09:39.sugar free, so it is a good cake to have. That is so nice! The
:09:40. > :09:43.difference is that you don't have to sacrifice a little bit of sweetness
:09:44. > :09:49.in your life every now and again. What are you looking at, me chewing?
:09:50. > :09:57.Naughty. There is a website and everything this year. That sounds
:09:58. > :10:01.brilliant. Everybody wanted to talk to me about weight loss, which is
:10:02. > :10:05.what everybody wants to do, so the book has a five-week plan for weight
:10:06. > :10:11.loss, and get fit with Davina is a weight loss website. You sign up and
:10:12. > :10:15.there is a nutrition plan and a work-out plan and it adapts to you.
:10:16. > :10:19.You work out, tell us how you are feeling, and we adapt the work-out
:10:20. > :10:25.to you. It is specifically about losing weight. Completely this
:10:26. > :10:30.spoke. It has recipes from the book, workouts from the DVD, so if you
:10:31. > :10:38.sign up to that you can do it. It is all out to now. There are no
:10:39. > :10:43.excuses, people! This is it! Just start with the recipes. And if you
:10:44. > :10:50.can't do that, just do ten minutes of something, please. Now, here is
:10:51. > :10:52.Mike, attempting to solve the mystery we saw earlier of the
:10:53. > :11:01.sharks. Here he is on the beach. In July, news and social media
:11:02. > :11:07.reported on a baffling video posted online. Absolutely off the scale.
:11:08. > :11:13.Amazing footage, never seen anything like it. 50 sharks swarming in a
:11:14. > :11:18.coastal pull off the Sussex coast. Nobody could explain this behaviour,
:11:19. > :11:27.so within hours the One Show began an investigation. Seeing sharks off
:11:28. > :11:31.the British coast is not unusual but what is incredibly rare is such a
:11:32. > :11:35.high number and in such close proximity to the shore. From the
:11:36. > :11:40.footage, it is not entirely clear what species they are, but by
:11:41. > :11:45.obtaining a second clip from the man who shot it, where the white spots
:11:46. > :11:51.can be seen, we confirmed that the sharks are starry smooth-hound
:11:52. > :11:55.sharks. What other you doing? Are they feeding here? Maybe they are
:11:56. > :11:58.even mating. One thing is for certain, we have to get there as
:11:59. > :12:03.soon as possible and get to the bottom of exactly what is going on.
:12:04. > :12:09.The footage was shot by Pete Hughes. He takes me to the site where he saw
:12:10. > :12:14.the sharks. Does his story shed any light? I took a call from a
:12:15. > :12:21.bird-watcher who said he was looking at a mass of shark fins. Anything
:12:22. > :12:26.like this here? I have seen maybe two smooth-hound sharks in my life.
:12:27. > :12:31.It was incredible. They are not staying here, they are not going to
:12:32. > :12:36.get caught. As the tide goes out, they just go back into the deeper
:12:37. > :12:40.water. The best guess is that they are coming to exploit a feeding
:12:41. > :12:45.opportunity. They are mysterious creatures anyway. We don't know why
:12:46. > :12:50.they came all whether it will be repeated. I learned some valuable
:12:51. > :12:55.information. The sharks were not stranded, because as was explained,
:12:56. > :12:59.the area is free draining. It is doubtful they were mating because it
:13:00. > :13:04.is the wrong time of year. The theory that they came to feed seems
:13:05. > :13:08.to stand up. Starry smooth-hound sharks, like the dogs from which
:13:09. > :13:13.they take their name, hunt in packs. But if they were feeding, where is
:13:14. > :13:19.the evidence of the parade? I spent time trawling the shoreline with a
:13:20. > :13:23.sharp biologist. We have things like this, crabs and cuttlefish. This is
:13:24. > :13:27.their diet and we see lots of these on the shoreline, which is an
:13:28. > :13:33.indication that they are feeding. Look at this. They're in mind, that
:13:34. > :13:37.bank is the bank behind, so this was happening 48 hours ago right in
:13:38. > :13:42.front of us. Amazing. Often they will feed on the bottom, looking for
:13:43. > :13:46.crabs. Because it is shallow, you can see the fins and tails. They
:13:47. > :13:51.could be in there now but feeding on the bottom. The fact that they hunt
:13:52. > :13:56.on the ocean floor shows how fleeting this was. They would only
:13:57. > :14:01.have been visible when the tide came in, and it rises in less than 30
:14:02. > :14:06.minutes. What is the absence today tell us about their behaviour? It is
:14:07. > :14:10.plausible that they came and significantly reduced the amount of
:14:11. > :14:15.food, so they have now moved further offshore, or further down the coast.
:14:16. > :14:19.So we know the species and what they were doing, but why were they there?
:14:20. > :14:25.The final piece of the puzzle lies in a change to the shoreline. It is
:14:26. > :14:29.a new reserve, formed as a result of a dramatic change to the Sussex
:14:30. > :14:34.coast line. In front of me are the new and old maps for the area. The
:14:35. > :14:38.Environment Agency built miles of flood defences in the surrounding
:14:39. > :14:44.area, redefining the shape of the coastline. The sea now loads in
:14:45. > :14:49.every tide, creating shallow lagoons and areas of muddy ground. Since the
:14:50. > :14:52.reserve was created, several unexpected visitors have been
:14:53. > :14:59.spotted. Harbour seals were seen investigating the breach, and in
:15:00. > :15:02.2014, two black winged stilts nested here, the first time they had
:15:03. > :15:07.hatched young in the UK for 30 years. For the starry smooth-hound
:15:08. > :15:12.sharks, the combination of new habitat and an untapped food
:15:13. > :15:14.resource and easy access on a rising tide created the perfect conditions
:15:15. > :15:32.for a 48 hour feeding frenzy. Good work! Amazing sharks! Of Norman
:15:33. > :15:38.and! -- a fun you are here now with the story that this species has
:15:39. > :15:44.evolved with a great deal of human intervention. We have been looking
:15:45. > :15:49.for amazing wildlife stories and we had a story about the black cap, a
:15:50. > :15:54.garden watch survey was carried out every year, they come out in the
:15:55. > :15:58.summer, they breed and then go to Portugal or Northern Africa or Spain
:15:59. > :16:03.in the winter. That increasingly since the 60s we have been getting
:16:04. > :16:07.more and more staying here over the winter, they are breeding in Germany
:16:08. > :16:12.or Austria and a genetic mutation has meant they had gone to Britain
:16:13. > :16:15.over winter. We have got much milder winters than the continent, the
:16:16. > :16:21.reason they are doing so well is also because we are potty about
:16:22. > :16:24.feeding birds, sunflowers, peanuts, and we give them great quality food
:16:25. > :16:31.and they fill their faces then go back to Germany and Austria, only
:16:32. > :16:34.breeding with the birds that have overwintered in Britain and they are
:16:35. > :16:43.evolving a new species with longer, finer pills. On that question...?
:16:44. > :16:51.Instead of putting the fact on the train, you put it in a cup... -- the
:16:52. > :16:59.fact down the drain. Then we started getting rights on the bird table,
:17:00. > :17:05.and I saw one, one day, what can we do about that? There are plenty of
:17:06. > :17:09.upside about feeding birds, one downside is rats. You have to
:17:10. > :17:14.practice really good food hygiene. Clean-up underneath. They were
:17:15. > :17:20.talking about concrete slabs earlier. So you can sweep and clear
:17:21. > :17:27.it up and make it an attractive. So every day, just do that? They were
:17:28. > :17:31.climbing up... I have a Perspex bowl you can buy, it's underneath, it is
:17:32. > :17:45.oral proof, I will send you a link. The squirrels as well! Make sure you
:17:46. > :17:48.are putting it in a ten as well. In the paper today, apparently, the
:17:49. > :17:51.average worker spends just three and a half hours a day with their
:17:52. > :17:57.family, three times longer than that at work. So Dom has turned to our
:17:58. > :18:03.Nordic neighbours to find out another way of getting through our
:18:04. > :18:07.working day. In Britain we work more hours than almost all our European
:18:08. > :18:15.neighbours, with around 34 5 million of us clocking up 48 hours a week.
:18:16. > :18:19.-- 3.5 million. Some say it can cause physical and mental illness,
:18:20. > :18:26.but in Sweden, a new way of thinking is sweeping the nation. According to
:18:27. > :18:30.the Swedes, working a six-hour day for the same wage means you get all
:18:31. > :18:34.your work done in six hours, leaving you more time and energy for other
:18:35. > :18:42.things in your life. And what's more, they say productivity and
:18:43. > :18:46.revenue is! -- up. Sounds too good to be true? In Liverpool, Paul
:18:47. > :18:51.brands and marketing agency and is willing to try and help. I like to
:18:52. > :18:57.think of new ways to integrate our work space. They are a small team of
:18:58. > :19:02.14 and already practice yoga and meditation, they even have their own
:19:03. > :19:08.office dog! But the staff have no idea what is about to happen. Next
:19:09. > :19:15.week we are going to be following the Swedish model of trialling out
:19:16. > :19:22.the six-hour working day. Really? Yes! That's all right, isn't it! We
:19:23. > :19:26.know how much time we have got to do our work, to cut two hours off that
:19:27. > :19:32.to try and fit it in could be quite tough going to start with, I am all
:19:33. > :19:37.for trying it. I am excited, it's an interesting challenge. If it works,
:19:38. > :19:43.it would benefit me hugely because I could see my family more. I think he
:19:44. > :19:49.may be in for a tricky task, to say, laptop off, home time. If it works,
:19:50. > :19:54.would you roll it out four-time? Absolutely. If it worked, I would be
:19:55. > :19:58.stupid not to. The idea seems to have gone down pretty well, but only
:19:59. > :20:03.time will tell. I'm going to pop back at the end of the week to see
:20:04. > :20:07.what everybody makes of it all. There is no time for that, you only
:20:08. > :20:13.have six hours in the working day now! Crack on! And it starts with a
:20:14. > :20:19.streamlined Monday morning meeting. Everyone have a good weekend? Would
:20:20. > :20:24.usually lasts an hour or more as over in just ten minutes. While they
:20:25. > :20:29.used to lunch at their desks, Paul insists the six hour day includes a
:20:30. > :20:37.full hour away from their screens. Get your coat, we are going out! I
:20:38. > :20:43.have got work to do! Come on, Ben! Can I take my laptop with me? No!
:20:44. > :20:54.This might not look productive but the Swedes believe it is efficient,
:20:55. > :21:00.recreation is when you leave. Programmer Rick can spend quality
:21:01. > :21:04.time with his family. It has taken some of the strain off me, having
:21:05. > :21:08.four children, it is nice having him home to share the load. I'm grateful
:21:09. > :21:12.he comes home at five o'clock instead of seven could make an help
:21:13. > :21:17.me with homework. And his colleagues now have time for the things they
:21:18. > :21:21.love. I'm benefiting from getting exercise done, I am more productive
:21:22. > :21:27.in the hours I am actually at work. But it's not working for everyone.
:21:28. > :21:34.Anyone who came in at half eight, time to pack up. I have got to do
:21:35. > :21:40.this. They won't get their ad, they need it today. You are going to have
:21:41. > :21:46.to do is switch it off. Explain to them, they're going to have it in
:21:47. > :21:49.the morning. With a deadline to hit, graphic designer Ben is desperate to
:21:50. > :21:56.get the job done and bones the boss who says he should work on. I am
:21:57. > :22:00.back to find out whether it's a change too far for the staff or one
:22:01. > :22:07.they're going to keep. It means getting in their quick before
:22:08. > :22:17.everyone heads home! The end of your first 30 hour week. Is it a yes or
:22:18. > :22:23.no? Not one single note? Maybe. What was the problem? I got on board the
:22:24. > :22:27.experiment, I thought it went really well but trying to take it forward,
:22:28. > :22:32.tight deadlines that we have, I don't ring will be able to continue
:22:33. > :22:36.it. We have to make sure they get the support to enable them to stay
:22:37. > :22:41.well and feel happy and be healthy and at the same time, continue to
:22:42. > :22:48.deliver for the people who pay our wages, our clients. So, while it not
:22:49. > :22:53.be a six-hour day across the board, the week is left boss Paul convinced
:22:54. > :22:56.more flexible working hours are the way forward. As for me, my six hours
:22:57. > :23:06.are up now! Such a slacker! Doesn't want to do
:23:07. > :23:10.any hard work! But we think it's a good idea. I read about this and I
:23:11. > :23:14.think more companies should engage in this because it would help a lot
:23:15. > :23:19.of mums come back to work, you could drop your kids off and pick them up
:23:20. > :23:22.at the end of the day without any problem, and if you knew you were
:23:23. > :23:26.going to have a shorter working day, he would be happier at work and
:23:27. > :23:33.spend more time with your family which would... That's the whole
:23:34. > :23:39.point! The right worklife balance. Here is chef Tom Kitchin following a
:23:40. > :23:44.recipe, written by none other... Not yours! This one has got sugar.
:23:45. > :23:49.Written by none other than her majesties the Queen.
:23:50. > :23:56.Guys, can you put the film on? I think they have taken that six hour
:23:57. > :24:04.day a bit too literally! I will put it on! In that in 57 a young Queen
:24:05. > :24:09.Elizabeth made her first state visit to the US as resident Eisenhower's
:24:10. > :24:15.guest, and to the years later he came to Balmoral as her guest. If
:24:16. > :24:19.you are the Queen and you want to impress our President, what did you
:24:20. > :24:26.do? Apparently, you head for the kitchen. What was on the menu? The
:24:27. > :24:32.Queen's Berry on drop scones. You would imagine a great deal of pomp
:24:33. > :24:42.and ceremony, the US president visiting the UK. She has him up to
:24:43. > :24:48.Balmoral and gave him drop scones, prepared according to her recipe.
:24:49. > :24:51.The president enjoyed some? I'm certain he did! They are not unlike
:24:52. > :24:56.American pancakes, she offered to send the recipe and a year later she
:24:57. > :25:03.sent him the recipe with an apology it took too long. "Dear Mr
:25:04. > :25:08.President, seeing a picture of you in the paper at a barbecue reminded
:25:09. > :25:14.me I had never sent you the recipe for the drop scones which I had
:25:15. > :25:18.promised you at Balmoral." It is not excessively formal, not one I would
:25:19. > :25:23.expect a head of state writing to another, and the recipe is quite
:25:24. > :25:32.explicit, she suggests Golden Stirrup instead of sugar. -- golden
:25:33. > :25:38.syrup. The Royal yacht Britannia, the ship served the monarchy from
:25:39. > :25:43.1952 to 1957, and since has been moored in Edinburgh, making the
:25:44. > :25:57.Queen 's drop scones in her belly is a real privilege. -- in her galley.
:25:58. > :26:01.It's not, because it recipe, super -- simplicity rules supreme post-op
:26:02. > :26:07.milk and flour go in, and I carbonated the sober, cream of Tata,
:26:08. > :26:10.and being Scottish, a pinch of salt is added to this was to be, but I
:26:11. > :26:16.don't want to be done for treason so I'm sticking to the Queen 's recipe.
:26:17. > :26:21.Unlike a regular scone, they are cooked on the hob rather than in the
:26:22. > :26:30.oven, they get from the witty batter is dropped onto the bottle. -- onto
:26:31. > :26:39.the corridor. They look done, time to serve to my guests. Hope I have
:26:40. > :26:43.done Her Majesty proud! They may not be any Royals on board but there
:26:44. > :26:46.aren't members of the world Regiment of Scotland, ready to give their
:26:47. > :26:52.verdict and to represent our friends across the pond, this professor is
:26:53. > :26:59.here to tell me whether they still get both thumbs up from America.
:27:00. > :27:08.What do you think of the Queen 's drop scones? One of the best I have
:27:09. > :27:15.had. I have never had one before. Are you a fan now? A big fan now,
:27:16. > :27:21.appetising. Definitely better than your standard supermarket ones! One
:27:22. > :27:25.of the best ones I have had, I will be requesting them on the afternoon
:27:26. > :27:29.the menu! Do you think the president would have been impressed with
:27:30. > :27:34.these? I think he would have been, they are a lot like American
:27:35. > :27:39.pancakes but with a regal touch. Since Eisenhower, the Queen has
:27:40. > :27:46.later listed ten American presidents and made quite an in impression, and
:27:47. > :27:48.anyone making drop scones this good will keep the special relationship
:27:49. > :28:01.special. I would call them a pike let! But if
:28:02. > :28:06.you want to cook the Queen's drop scones, the recipe is online. You
:28:07. > :28:11.are off to Austria at the end of this month? I love it, I come
:28:12. > :28:20.believe there are people who still want to do the attempt Jump, it will
:28:21. > :28:27.be even more exciting this year because we're doing more live TV.
:28:28. > :28:31.Good luck with the talking! And lots of athletes who are extremely
:28:32. > :28:37.competitive, and we salute that! Hasn't been announced who they are?
:28:38. > :28:44.We have got Linford Christie, Rebecca Adlington, Dean Caines,
:28:45. > :28:55.Superman, from America, some great people. We have run out of time.
:28:56. > :28:58.Lovely to see you. I love you guys! We are back tomorrow with Rory
:28:59. > :29:00.Bremner and Dermot, see you then.