0:00:04 > 0:00:05When it comes to our health,
0:00:05 > 0:00:10it seems everyone has an opinion and everyone has an agenda.
0:00:10 > 0:00:12So what's the health advice you can really trust?
0:00:16 > 0:00:19We're here to weigh up the evidence
0:00:19 > 0:00:21and use our expertise to guide you...
0:00:22 > 0:00:25..through the contradictions and the confusions.
0:00:28 > 0:00:30We do the research no-one else has done...
0:00:32 > 0:00:35..and put your health at the heart of what we do...
0:00:36 > 0:00:39..to ensure you get the information you need.
0:00:44 > 0:00:47We're here when you want to know the latest findings
0:00:47 > 0:00:50and not just the latest fads.
0:00:52 > 0:00:54I'm Michael Mosley. In this series
0:00:54 > 0:00:56I'm joined by a team of doctors.
0:00:58 > 0:01:00Together, we'll cut through the hype,
0:01:00 > 0:01:03the headlines and the health claims.
0:01:03 > 0:01:06This is Trust Me I'm A Doctor.
0:01:11 > 0:01:13Hello and welcome to a special summer edition
0:01:13 > 0:01:14of Trust Me I'm A Doctor.
0:01:14 > 0:01:17We're here to get you ready for some sun.
0:01:18 > 0:01:22As the sun comes out, or you jet off to find some,
0:01:22 > 0:01:25we'll find out just how cheap a pair of sunglasses can be
0:01:25 > 0:01:28and still protect your eyes.
0:01:28 > 0:01:31How much sun cream we really need.
0:01:31 > 0:01:33- Oh, my God.- Wow.
0:01:33 > 0:01:35- It's like war paint.- I haven't seen that before.
0:01:35 > 0:01:39Why enjoying a summer hot tub could be better for us than a workout.
0:01:39 > 0:01:41I didn't know any of this stuff before we started
0:01:41 > 0:01:43and I thought I knew quite a lot.
0:01:43 > 0:01:45How to save lives when there's a heat wave.
0:01:46 > 0:01:50Does peeing on a jellyfish sting really work?
0:01:51 > 0:01:52And throughout the programme,
0:01:52 > 0:01:54I'll be on a particularly energetic mission.
0:01:54 > 0:01:56A few more seconds. Nice and high.
0:01:59 > 0:02:02# In the summertime when the weather is hot... #
0:02:02 > 0:02:05As a medical journalist, I'm always interested in investigating
0:02:05 > 0:02:09unusual claims, particularly around health and exercise.
0:02:09 > 0:02:11Now, we all know that exercise is good for us
0:02:11 > 0:02:12but on a hot summer's day,
0:02:12 > 0:02:15do you really want to go out and get hot and sweaty?
0:02:15 > 0:02:18We'll be looking at ways you can get the benefits of exercise
0:02:18 > 0:02:20without actually doing exercise.
0:02:20 > 0:02:22More on that later in the programme.
0:02:22 > 0:02:26But first, over to Dr Saleyha Ahsan.
0:02:28 > 0:02:30It's in summer that we ditch the layers
0:02:30 > 0:02:33and feel most aware of our wobbly bits
0:02:33 > 0:02:37and some bits seem to wobble more than others.
0:02:37 > 0:02:41If you could slim down and trim down any body part,
0:02:41 > 0:02:42which one would it be?
0:02:42 > 0:02:44Probably my tummy.
0:02:44 > 0:02:45My stomach.
0:02:45 > 0:02:46My midriff.
0:02:46 > 0:02:48My waist.
0:02:48 > 0:02:49My belly.
0:02:49 > 0:02:51And it's not just about how it looks.
0:02:51 > 0:02:54Fat around the tummy is a health issue.
0:02:55 > 0:03:00A larger waistline is usually the result of two types of fat -
0:03:00 > 0:03:03one is subcutaneous fats
0:03:03 > 0:03:06and that's the inch you can pinch under your skin.
0:03:06 > 0:03:08The second is visceral fat.
0:03:08 > 0:03:11Now, that lies hidden deep within the abdomen
0:03:11 > 0:03:14and surrounds vital organs.
0:03:15 > 0:03:19Body scans have shown me that I myself have too much visceral fat.
0:03:19 > 0:03:22Oh, my God, that's pretty revolting.
0:03:22 > 0:03:27All that white stuff in the scan image is fat and it's bad news -
0:03:27 > 0:03:31linked to high blood pressure, heart disease and Type 2 diabetes.
0:03:33 > 0:03:35So, what can we do about it?
0:03:36 > 0:03:39On the internet there are countless quick fixes
0:03:39 > 0:03:41that promise to target belly fat.
0:03:41 > 0:03:44We all love the idea of a simple trick
0:03:44 > 0:03:47that will melt away the spare tyre around our middle
0:03:47 > 0:03:51with little effort, but is this really possible?
0:03:51 > 0:03:52We're going to find out.
0:03:54 > 0:03:58Here at the University of Oxford, we've gathered 35 volunteers
0:03:58 > 0:04:00with unhealthy waistlines.
0:04:00 > 0:04:02Since I turned 40,
0:04:02 > 0:04:05I've been putting on weight predominantly on my belly.
0:04:05 > 0:04:08Having had two children I have quite a nice wobbly belly,
0:04:08 > 0:04:12so if I could do something about that, that would be brilliant.
0:04:12 > 0:04:15We've got two experts with two different ideas
0:04:15 > 0:04:17about how to target belly fat.
0:04:17 > 0:04:19Diet or exercise?
0:04:20 > 0:04:24We've asked each of them to design their own fat-busting programmes
0:04:24 > 0:04:28and also to choose one of the most popular internet methods
0:04:28 > 0:04:30where there is some scientific reason
0:04:30 > 0:04:33to think it might have an effect.
0:04:33 > 0:04:36Fredrik Karpe is professor of metabolic medicine
0:04:36 > 0:04:38at the University of Oxford.
0:04:39 > 0:04:43Fredrik's first group are going to test his own method
0:04:43 > 0:04:45that involves simply eating less.
0:04:46 > 0:04:50They'll get advice on portion-size control and healthy eating.
0:04:51 > 0:04:53They won't change the foods they eat,
0:04:53 > 0:04:55they'll simply reduce the amount of each
0:04:55 > 0:04:59to a portion no bigger than their fist...
0:04:59 > 0:05:00and cut out snacking.
0:05:01 > 0:05:04Fredrik thinks that as they lose weight,
0:05:04 > 0:05:08the first to go will be the dangerous visceral fat.
0:05:08 > 0:05:10The visceral fat has a higher turnover.
0:05:10 > 0:05:12If you put on weight, you put it there first.
0:05:12 > 0:05:15If you lose weight, you lose it from there first.
0:05:15 > 0:05:18His second group will try his chosen internet fad,
0:05:18 > 0:05:21adding a daily dose of milk to their diet.
0:05:21 > 0:05:24Three glasses of semi-skimmed milk a day.
0:05:24 > 0:05:27That's almost a litre a day in total.
0:05:28 > 0:05:32Eugh! So, how could this possibly work?
0:05:32 > 0:05:37One explanation is that milk has components in it
0:05:37 > 0:05:42that will reduce some uptake of the milk fat.
0:05:42 > 0:05:45One component of milk, calcium,
0:05:45 > 0:05:48has been thought to help stop you absorbing fat from your food
0:05:48 > 0:05:51but will it in our experiment?
0:05:51 > 0:05:52Our other expert,
0:05:52 > 0:05:55Professor Dylan Thompson at the University of Bath,
0:05:55 > 0:05:58thinks it's all about exercise.
0:05:58 > 0:06:00He also has two groups.
0:06:00 > 0:06:04For one, he's designed a programme of light activity.
0:06:04 > 0:06:07He's given them simple lifestyle changes to make them more active
0:06:07 > 0:06:09and to increase their daily step count.
0:06:09 > 0:06:13Just integrating a bit more activity in their daily lives
0:06:13 > 0:06:16and using step monitors should help them burn more calories.
0:06:16 > 0:06:19That energy will have to come from somewhere
0:06:19 > 0:06:23and Dylan thinks it might come out of belly fat.
0:06:23 > 0:06:25Some early research seemed to indicate
0:06:25 > 0:06:28that when you created an energy deficit through exercise
0:06:28 > 0:06:30that you lost weight and fat,
0:06:30 > 0:06:33in particular from the visceral compartment.
0:06:33 > 0:06:36Dylan's getting his second group to try another of the internet's
0:06:36 > 0:06:39favourite tummy-targeting tricks, sit-ups.
0:06:40 > 0:06:43They've been given a daily ten-minute ab workout.
0:06:44 > 0:06:47It's probably the world's most popular idea
0:06:47 > 0:06:51for getting rid of belly fat but does it actually work?
0:06:51 > 0:06:55We might expect to see that group improving their fitness
0:06:55 > 0:06:57but whether they actually lose any weight around their tummy
0:06:57 > 0:07:00is of course a very, very different question.
0:07:00 > 0:07:03So for six weeks our four groups slog it out
0:07:03 > 0:07:07on their different fat-busting regimes.
0:07:07 > 0:07:09And when measuring everyone's waistlines,
0:07:09 > 0:07:13as well as other markers of health, like the levels of cholesterol,
0:07:13 > 0:07:16sugar and unhealthy fats in their blood.
0:07:16 > 0:07:19Most importantly, we're scanning their bodies
0:07:19 > 0:07:22to see if they manage to reduce their belly fat
0:07:22 > 0:07:25and we'll be back for the results later in the programme.
0:07:34 > 0:07:37In summer the sun is obviously at its strongest
0:07:37 > 0:07:39and that has its dangers.
0:07:39 > 0:07:41So how do you go about really protecting yourself?
0:07:43 > 0:07:45Over to Dr Chris van Tulleken.
0:07:49 > 0:07:52In addition to making me look undeniably cool, dashing
0:07:52 > 0:07:55and mysterious, these sunglasses also serve to protect my eyes
0:07:55 > 0:07:58from the sun's damaging ultraviolet radiation,
0:07:58 > 0:08:02specifically those UVA and UVB rays,
0:08:02 > 0:08:05which can cause cataracts, macular degeneration,
0:08:05 > 0:08:08cancer and even sunburn of the eyes.
0:08:10 > 0:08:12But with prices ranging from several hundred pounds
0:08:12 > 0:08:14to a few hundred pence,
0:08:14 > 0:08:18how low can you go and still get glasses that protect you?
0:08:18 > 0:08:19To properly protect your eyes,
0:08:19 > 0:08:24sunglasses need to block 99 to 100% of UV light.
0:08:26 > 0:08:29So, I'm hitting the streets of London to test a selection
0:08:29 > 0:08:32of the sunglasses members of the public are wearing.
0:08:32 > 0:08:34I'm using a spectrophotometer,
0:08:34 > 0:08:36a device that can measure how much UV light
0:08:36 > 0:08:39is actually getting through the lens.
0:08:39 > 0:08:42This graph shows us the range of wavelengths of light
0:08:42 > 0:08:44that are currently hitting the sensor.
0:08:44 > 0:08:47With dangerous ultraviolet on the left.
0:08:49 > 0:08:50Now to test some glasses.
0:08:50 > 0:08:52First up, one of the more expensive brands.
0:08:53 > 0:08:55They're the real thing, you think?
0:08:55 > 0:08:56I think.
0:08:56 > 0:08:58And if we put the probe...
0:08:58 > 0:08:59It blocks it completely.
0:08:59 > 0:09:01- You can keep wearing them. - They're the real deal.
0:09:01 > 0:09:03- I won't throw them in the river. - Thank you!
0:09:03 > 0:09:06All the expensive glasses we tested worked well.
0:09:07 > 0:09:10But what about mid-range shades?
0:09:10 > 0:09:11Now, are these the real deal
0:09:11 > 0:09:14- or are these £2 fakes you bought on holiday?- No, they're like 15 quid.
0:09:14 > 0:09:17- 15 quid?- Yeah.- OK, so they should work.
0:09:17 > 0:09:21- Yeah.- I'll put that on and these take it right down to 0.
0:09:21 > 0:09:24- Do they?- You can keep them. They're working really well.- Oh, great.
0:09:24 > 0:09:27- You can take them on holiday anywhere in the world.- That's good.
0:09:27 > 0:09:29So these sunglasses, they're British high street.
0:09:29 > 0:09:32- Are these going to work?- Probably not. They might.
0:09:32 > 0:09:34And it gets rid of almost all of it, so they work very nicely.
0:09:34 > 0:09:37- Look at that. Perfect.- I think these will protect your eyes
0:09:37 > 0:09:38perfectly well.
0:09:39 > 0:09:42- Thank you very much indeed.- Thank you.- Cheers.
0:09:42 > 0:09:44Luckily, British and European standards on sunglasses
0:09:44 > 0:09:48are really strict and insist that they block 99 to 100%
0:09:48 > 0:09:51of UV light. So, if you're buying them here,
0:09:51 > 0:09:53all you have to do is make sure that they've got
0:09:53 > 0:09:54the appropriate markings.
0:09:55 > 0:09:57In our tests, even the cheapest pairs
0:09:57 > 0:10:00turned out to offer enough protection.
0:10:00 > 0:10:01So how much did these cost?
0:10:02 > 0:10:04- Ballpark.- £1.50.
0:10:04 > 0:10:09£1.50? OK, so, £1.50 and they block ultraviolet light very nicely.
0:10:09 > 0:10:11It goes right down to the bottom.
0:10:11 > 0:10:14So, I would say blocking nearly 100%.
0:10:14 > 0:10:15Oh, good.
0:10:15 > 0:10:17Good, I can keep my heart sunnies, then?
0:10:17 > 0:10:20You can, yeah. They're lovely. They look great. Let's see them on.
0:10:20 > 0:10:24- There you go.- Fantastic, yes.- Thank you.- A bargain for £1.50.
0:10:24 > 0:10:27# Go get yourself some cheap sunglasses. #
0:10:27 > 0:10:32So sunglasses with good protection don't have to come at a hefty price.
0:10:32 > 0:10:34But remember, if you bought them online
0:10:34 > 0:10:36or as fakes abroad on holiday last year,
0:10:36 > 0:10:38they may not be made to the same standards.
0:10:39 > 0:10:42This pair that we bought from an online auction site
0:10:42 > 0:10:44failed to block all of the UV light.
0:10:46 > 0:10:49But let's be honest, even UK regulations can't protect us
0:10:49 > 0:10:52from being victims of our own fashion sense.
0:10:53 > 0:10:56When I buy my shades, style is everything.
0:10:57 > 0:10:59But it has a bigger role in protecting our eyes
0:10:59 > 0:11:00than we might think.
0:11:03 > 0:11:06Researchers have tested all sorts of different shapes of sunglasses
0:11:06 > 0:11:09to measure how effectively they stop UV rays reaching the eye.
0:11:11 > 0:11:14The researchers found that glasses that sit far away from the face
0:11:14 > 0:11:17let in more ultraviolet light around the edges.
0:11:17 > 0:11:19And fans of John Lennon will be disappointed,
0:11:19 > 0:11:22if not surprised to hear, that small glasses offer less protection
0:11:22 > 0:11:26than large ones, which protect the delicate skin around the eyes.
0:11:26 > 0:11:28The best protection of all is of course afforded
0:11:28 > 0:11:32by wraparound lenses, so perhaps Bono was onto something after all.
0:11:33 > 0:11:35Next time you're buying a pair of sunglasses,
0:11:35 > 0:11:39think about the design and don't forget to check the label.
0:11:39 > 0:11:41Good protection needn't be expensive.
0:11:41 > 0:11:43You can look as cool as me for just a few quid.
0:11:55 > 0:12:00# Somewhere beyond the sea. #
0:12:00 > 0:12:02Like surgeon Gabriel Weston,
0:12:02 > 0:12:05millions of us will be hitting the beach this summer.
0:12:07 > 0:12:11But there's a threat lurking under the water.
0:12:14 > 0:12:20Around 150 million jellyfish stings occur worldwide every year.
0:12:23 > 0:12:26Jellyfish are increasingly common in UK waters
0:12:26 > 0:12:28and peak in July and August.
0:12:30 > 0:12:33Their tentacles are covered in harpoon-like structures,
0:12:33 > 0:12:35which are full of venom.
0:12:35 > 0:12:37When they're touched, the venom shoots out
0:12:37 > 0:12:39faster than the blink of an eye.
0:12:42 > 0:12:45Fortunately, most jellyfish stings are minor
0:12:45 > 0:12:48but they can still be really painful
0:12:48 > 0:12:51and the advice on what to do about them is confusing
0:12:51 > 0:12:53or even contradictory.
0:12:53 > 0:12:57But now researchers in Hawaii have done a set of experiments
0:12:57 > 0:13:01with some volunteers willing to be stung for science.
0:13:01 > 0:13:05So we finally have a definitive list of dos and don'ts.
0:13:07 > 0:13:09First, don't panic.
0:13:13 > 0:13:16You can actually stop any tentacles still on your skin
0:13:16 > 0:13:19from doing more damage by splashing them with vinegar.
0:13:19 > 0:13:23The research showed that this stops them releasing more venom.
0:13:23 > 0:13:26But this won't do anything for the pain.
0:13:26 > 0:13:29For that, the researchers tested some popular remedies
0:13:29 > 0:13:31with no success.
0:13:31 > 0:13:34Alcohol made the stingers fire even more venom
0:13:34 > 0:13:38and putting Epsom salts on the skin seem to make the effects worse.
0:13:38 > 0:13:42But what about one of the most infamous suggestions,
0:13:42 > 0:13:44to pee on the affected area?
0:13:45 > 0:13:47I'm glad to say this isn't recommended
0:13:47 > 0:13:51and not just because doing so is a bit...impractical.
0:13:53 > 0:13:56Urine gave no benefits at all in experiments,
0:13:56 > 0:13:59at least not to the person being peed on.
0:13:59 > 0:14:00SHE SHRIEKS
0:14:00 > 0:14:04So what should you do to relieve the pain?
0:14:04 > 0:14:07It turns out that jellyfish venom is broken down by heat.
0:14:09 > 0:14:14So, if you're stung, apply a heat pack or soak in hot water.
0:14:14 > 0:14:18Once the venom has been broken down, it will stop causing you pain
0:14:18 > 0:14:19and to break it down fully,
0:14:19 > 0:14:23the researchers recommend you keep it hot for half an hour.
0:14:26 > 0:14:28If you can get your hands on a hot drink,
0:14:28 > 0:14:30that would probably be the right temperature.
0:14:32 > 0:14:35Well, I must say that's a relief.
0:14:35 > 0:14:37No need to get someone to pee on you,
0:14:37 > 0:14:40just find yourself a nice hot cup of tea instead.
0:14:40 > 0:14:44# Happy we'll be beyond the sea
0:14:44 > 0:14:46# And never... #
0:14:54 > 0:14:56MUSIC: In The Summertime By Mungo Jerry
0:14:56 > 0:14:58When the sun comes out we're much more likely
0:14:58 > 0:15:01to want to go outside and do exercise.
0:15:01 > 0:15:03Now, some people do it because they want to get fitter
0:15:03 > 0:15:06and most of us just want to get a little bit healthier.
0:15:06 > 0:15:10But exactly what difference does physical activity really make
0:15:10 > 0:15:13to our health?
0:15:13 > 0:15:16To answer that, we've invited someone far more enthusiastic
0:15:16 > 0:15:22about exercise than me, GP and fitness fan Dr Zoe Williams.
0:15:23 > 0:15:25As a doctor, I'm constantly advising my patients
0:15:25 > 0:15:28that being more active will improve their health
0:15:28 > 0:15:32but I've never done an experiment to see what actually happens.
0:15:32 > 0:15:37If you or I, as an individual, were to change our activity levels,
0:15:37 > 0:15:39would that have an impact on our health?
0:15:39 > 0:15:41And if so, how long would it take?
0:15:42 > 0:15:46Actually, this is an experiment that Dr Matt Cox, here in Liverpool,
0:15:46 > 0:15:48has always wanted to do.
0:15:49 > 0:15:51So we've gathered a group of 13 volunteers
0:15:51 > 0:15:53and before they start our experiment
0:15:53 > 0:15:56we're putting them through a barrage of tests to get some basic measures
0:15:56 > 0:15:58of how healthy their bodies are.
0:15:59 > 0:16:02From the state of their hearts and muscles,
0:16:02 > 0:16:05to the levels of sugar and fat in their blood.
0:16:06 > 0:16:09Now, we want to find out exactly what changes in their bodies
0:16:09 > 0:16:11when they change their activity levels.
0:16:11 > 0:16:15The government recommends we all walk 10,000 steps a day
0:16:15 > 0:16:20to stay healthy but the average Brit does far less than this, just 3,000.
0:16:20 > 0:16:22So, for the next ten days
0:16:22 > 0:16:24that's what our volunteers will be limited to.
0:16:26 > 0:16:30That means no gym, no sports, no stairs.
0:16:30 > 0:16:33Doing so little is harder than it sounds when you're not used to it.
0:16:34 > 0:16:37So, what did you have to do in order to really bring that step rate down?
0:16:37 > 0:16:41Drive to work, walk around as little as possible at work,
0:16:41 > 0:16:46drive home, sit down and even that was coming up to 2,000 minimum.
0:16:46 > 0:16:50I'm quite an active person, so ten days of reduced activity
0:16:50 > 0:16:52was quite difficult.
0:16:54 > 0:16:58Now, we're repeating all the tests to see what aspects of their health
0:16:58 > 0:17:01have changed during ten days of just 3,000 steps a day.
0:17:03 > 0:17:05We then asked the volunteers to increase
0:17:05 > 0:17:06their physical activity levels.
0:17:06 > 0:17:10So get off the sofa, take the stairs, walk to work,
0:17:10 > 0:17:12maybe even go to the gym or go for a swim.
0:17:13 > 0:17:16We made sure they all did exercise equivalent to the government's
0:17:16 > 0:17:18recommended 10,000 steps a day.
0:17:20 > 0:17:23It's a figure that people all over the world use as a target
0:17:23 > 0:17:26but there's surprisingly little research behind it.
0:17:27 > 0:17:32Will it make any differences to their health in just ten days?
0:17:32 > 0:17:36To find out, we've repeated all the same tests a third and final time.
0:17:37 > 0:17:39And now Matt's compared all the results,
0:17:39 > 0:17:42he's found that two key measures of health have changed,
0:17:42 > 0:17:44even in the short period of our experiment.
0:17:46 > 0:17:48So, the first one was aerobic capacity -
0:17:48 > 0:17:51how well they can use their heart, their lungs and their blood vessels
0:17:51 > 0:17:54to get oxygen from the air into their muscles that are working.
0:17:54 > 0:17:57This is what we all think exercise does for us,
0:17:57 > 0:18:00feeling fitter and getting less out of breath
0:18:00 > 0:18:04but this aerobic capacity is also a good indicator of health
0:18:04 > 0:18:07and even how long you might live.
0:18:07 > 0:18:10After just ten days of relative inactivity,
0:18:10 > 0:18:13some volunteers' readings fell by 15%.
0:18:14 > 0:18:17But after ten days of doing 10,000 steps,
0:18:17 > 0:18:20they were back up and on the road to recovery.
0:18:22 > 0:18:25Matt, though, found something else that changed in our volunteers
0:18:25 > 0:18:28that many people would find more surprising.
0:18:31 > 0:18:34Interestingly, we also saw that they became poor at controlling
0:18:34 > 0:18:37their blood sugar and people might not expect this,
0:18:37 > 0:18:38particularly in such a short period of time.
0:18:40 > 0:18:43Tiny monitors allowed Matt to measure the volunteers'
0:18:43 > 0:18:45blood sugar levels every few minutes.
0:18:46 > 0:18:48Sugar levels spike every time we eat
0:18:48 > 0:18:52and the graph shows this happening in response to eating breakfast,
0:18:52 > 0:18:54lunch and dinner.
0:18:56 > 0:18:59Our ability to control blood sugar levels is key to good health.
0:19:01 > 0:19:03So, the main thing that we saw
0:19:03 > 0:19:05was that once they'd done the inactivity,
0:19:05 > 0:19:08but particularly their ability to control their sugar levels
0:19:08 > 0:19:10- after dinner was worse.- Right.
0:19:10 > 0:19:14So, what we can see in the graph is that the red one is there...
0:19:14 > 0:19:16is after the inactivity.
0:19:16 > 0:19:20So we can see that not only does our blood sugar go higher
0:19:20 > 0:19:23but also it stays elevated for a much longer period of time.
0:19:23 > 0:19:26OK, so after that period of inactivity,
0:19:26 > 0:19:28you would see these peaks going higher
0:19:28 > 0:19:31- and taking longer to come back down? - Yeah.
0:19:31 > 0:19:32If this got worse,
0:19:32 > 0:19:37we'd see that this person's risk of getting diabetes would be increased.
0:19:37 > 0:19:40But after ten days of doing 10,000 steps,
0:19:40 > 0:19:43their blood sugar control had improved.
0:19:43 > 0:19:46So, our experiment has revealed that if you're not so active
0:19:46 > 0:19:48and you start doing 10,000 steps a day,
0:19:48 > 0:19:50it can bring you two key benefits.
0:19:52 > 0:19:55As you might expect, it'll improve your heart and lung health
0:19:55 > 0:19:56but more surprisingly,
0:19:56 > 0:20:01it'll improve your blood sugar control and all in a matter of days.
0:20:03 > 0:20:06It can get very tedious constantly being told that exercise
0:20:06 > 0:20:11is good for you and people often ask how much is enough.
0:20:11 > 0:20:14So, how can you know whether what you're doing is enough
0:20:14 > 0:20:15to be healthy?
0:20:15 > 0:20:19Well, a simple measure of your pulse can give you a rough guide.
0:20:19 > 0:20:22Dozens of studies have found a link between a high heart rate
0:20:22 > 0:20:24and dying early.
0:20:24 > 0:20:27You need to measure it when you're at rest, so that's when you've been
0:20:27 > 0:20:30sitting still for a good five to ten minutes.
0:20:30 > 0:20:32Use a watch to count your beats per minute.
0:20:34 > 0:20:36Research has shown that if your resting heart rate
0:20:36 > 0:20:39is high, that's 80 beats per minute or above,
0:20:39 > 0:20:41then you're at increased risk of early death
0:20:41 > 0:20:44in comparison to somebody with a lower heart rate.
0:20:44 > 0:20:46If yours is about 60 beats per minute or below,
0:20:46 > 0:20:49then whatever you're doing, you're doing something right.
0:20:49 > 0:20:51Either that or you're just very lucky.
0:20:53 > 0:20:55If your pulse is on the high side,
0:20:55 > 0:20:58then the government advice of 10,000 steps a day
0:20:58 > 0:21:00could help bring it down.
0:21:00 > 0:21:03But not all of us have the time, motivation
0:21:03 > 0:21:06or are physically able to do that amount of exercise.
0:21:07 > 0:21:09So, are there other ways we can get the same benefits
0:21:09 > 0:21:11without putting in the hours?
0:21:13 > 0:21:15I want to see if there are a few simple and easy things I can do,
0:21:15 > 0:21:17which will give me the benefits of exercise
0:21:17 > 0:21:20without actually having to do exercise.
0:21:21 > 0:21:22And so, throughout this programme
0:21:22 > 0:21:26I'm going to test three surprising new theories.
0:21:27 > 0:21:29And I think I'm off to a pretty good start.
0:21:32 > 0:21:34Now, we all know there are health benefits to be had
0:21:34 > 0:21:37from getting hot and sweaty on a treadmill
0:21:37 > 0:21:39or perhaps an exercise bike.
0:21:39 > 0:21:42But are there benefits to be had from simply getting hot
0:21:42 > 0:21:44in a bath or a sauna?
0:21:45 > 0:21:47Dr Steve Faulkner from Loughborough University
0:21:47 > 0:21:49certainly thinks so.
0:21:49 > 0:21:52- Hi, Michael. Nice to meet you. - And you.
0:21:52 > 0:21:56Now, I used to have lots of hot baths when I was young
0:21:56 > 0:21:58and then I gave it up and I moved to showers,
0:21:58 > 0:22:00partly because it was more convenient
0:22:00 > 0:22:02but partly because I was actually a bit worried
0:22:02 > 0:22:04- that all that heat was bad for me. - Hm-hm.
0:22:04 > 0:22:06So, is there evidence that heat is actually good?
0:22:06 > 0:22:09There was a very big study done last year that came out of Finland
0:22:09 > 0:22:12where they showed that increased rates of sauna use
0:22:12 > 0:22:15in the wider population actually resulted in a reduction
0:22:15 > 0:22:17in markers of cardiovascular disease risk
0:22:17 > 0:22:19but also overall cause of mortality.
0:22:19 > 0:22:21It sounds almost too good to be true.
0:22:22 > 0:22:27Could the Scandinavians be on to something with hot tubs and saunas?
0:22:27 > 0:22:31To find out, we've recruited a small group of volunteers and me,
0:22:31 > 0:22:33to put it to a scientific test.
0:22:34 > 0:22:36Although the tubs used by scientists
0:22:36 > 0:22:39turn out to be a little less glamorous.
0:22:39 > 0:22:42But it's here we'll find out whether just a hot bath
0:22:42 > 0:22:45could give us some of the same benefits as exercise.
0:22:47 > 0:22:51Each of us is fitted with a monitor to measure our blood sugar levels
0:22:51 > 0:22:53throughout the experiment, including mealtimes,
0:22:53 > 0:22:56after which our blood sugars will peak.
0:22:56 > 0:22:59Steve believes that it's the warming of our muscles
0:22:59 > 0:23:01that would trigger any benefits.
0:23:01 > 0:23:02Nice and relaxed for me.
0:23:02 > 0:23:04So he's using a probe to measure their temperature.
0:23:06 > 0:23:07It's not nice.
0:23:07 > 0:23:09And the mask we're wearing will help calculate
0:23:09 > 0:23:13whether we're burning more calories when we get hotter.
0:23:13 > 0:23:14Then, it's bath time.
0:23:14 > 0:23:16Just slide your way in.
0:23:16 > 0:23:19# Splishing and splashing and wishing and rushing
0:23:19 > 0:23:22# It's more fun in here than a zoo. #
0:23:22 > 0:23:25Having a bath under laboratory conditions
0:23:25 > 0:23:30is not quite as luxurious as I'd hoped but it beats the gym.
0:23:30 > 0:23:32I could quite easily go to sleep in here.
0:23:32 > 0:23:35Over the next hour, Steve and his team make sure the bathwater
0:23:35 > 0:23:38stays at a toasty 40 degrees.
0:23:38 > 0:23:41This is remarkably relaxing.
0:23:41 > 0:23:43It's hot, though. It's hot.
0:23:43 > 0:23:46As well as keeping a close eye on our blood sugar levels
0:23:46 > 0:23:48and how many calories we're burning.
0:23:49 > 0:23:52And in order to see how a hot bath compares with exercise...
0:23:52 > 0:23:55ENERGETIC DANCE MUSIC
0:23:55 > 0:23:57We also do an hour's sweating on a bike,
0:23:57 > 0:24:01while Steve takes all the same measurements again.
0:24:01 > 0:24:03# Pump it up a little more...
0:24:03 > 0:24:06..a lot of number crunching later, we're going to find out...
0:24:06 > 0:24:10do hot baths give any of the benefits of exercise?
0:24:10 > 0:24:12And the answer's quite remarkable.
0:24:13 > 0:24:17One of the first things that we were looking at is the energy expenditure
0:24:17 > 0:24:19whilst you're actually in the bath
0:24:19 > 0:24:22and what we found was about an 80% increase in energy expenditure
0:24:22 > 0:24:27just as a result of sitting in a bath for the course of an hour.
0:24:27 > 0:24:31So, just lying in a hot bath can help us burn calories...
0:24:31 > 0:24:33an extra 61.
0:24:33 > 0:24:37Not as many as cycling but then I could read my book.
0:24:37 > 0:24:40But what about that other important measure,
0:24:40 > 0:24:43our levels of blood sugar or glucose?
0:24:43 > 0:24:44Where we started to see differences
0:24:44 > 0:24:46is when you look at your peak glucose output.
0:24:46 > 0:24:49The peak glucose is basically the amount that your glucose goes up
0:24:49 > 0:24:50- after you've had a meal?- Yeah.
0:24:50 > 0:24:53And the key thing that's important about peak glucose output
0:24:53 > 0:24:56is it's one of the potential risk markers towards things like
0:24:56 > 0:24:59developing Type 2 diabetes.
0:24:59 > 0:25:01And what we actually found with the bath versus the exercise
0:25:01 > 0:25:04is that your peak glucose was actually quite a little bit lower
0:25:04 > 0:25:07compared to exercise, which was completely unexpected.
0:25:08 > 0:25:13After the hour-long bath, our peak blood glucose levels were 10% lower
0:25:13 > 0:25:15than after the exercise.
0:25:15 > 0:25:19But why would lying in hot water give us this benefit?
0:25:20 > 0:25:22I must admit, I find it very, very surprising.
0:25:22 > 0:25:24I didn't know any of this stuff before I started
0:25:24 > 0:25:26and I thought I knew quite a lot.
0:25:26 > 0:25:29I was really, really surprised by the fact that it seemed to be
0:25:29 > 0:25:34even more effective than exercise in reducing the blood sugar peaks.
0:25:34 > 0:25:37One of the things that we think is it's down to these things called
0:25:37 > 0:25:40heat-shock proteins that are released in response to,
0:25:40 > 0:25:43as the name suggests, heat stress.
0:25:43 > 0:25:45These heat-shock proteins take some of the sugar
0:25:45 > 0:25:48that's in your bloodstream out of the bloodstream
0:25:48 > 0:25:50and into the muscle.
0:25:50 > 0:25:53Steve thinks that a hot bath keeps our muscle temperature
0:25:53 > 0:25:56more consistently warm than exercise
0:25:56 > 0:25:58and that this encourages the release of the beneficial
0:25:58 > 0:26:00heat-shock proteins into our blood,
0:26:00 > 0:26:03where they can help lower our blood sugar levels.
0:26:07 > 0:26:10So, perhaps we should all get a little bit more Scandinavian
0:26:10 > 0:26:11when it comes to our leisure time.
0:26:12 > 0:26:16Whether it's lying back in the tub after a long day at work
0:26:16 > 0:26:20or treating ourselves to the occasional sauna.
0:26:20 > 0:26:23I must admit, I was really surprised by how big an effect
0:26:23 > 0:26:26simply having a hot bath had on our blood sugar levels.
0:26:26 > 0:26:30And I can also see that this has a lot of potential for people
0:26:30 > 0:26:32who really can't exercise.
0:26:32 > 0:26:35Having given up having baths about 20 years ago,
0:26:35 > 0:26:37I think I might resume them again.
0:26:37 > 0:26:39There are lots of things you can do in the bath
0:26:39 > 0:26:41you can't do in the shower.
0:26:51 > 0:26:55Still to come, can you get stronger just by thinking about it?
0:26:55 > 0:26:59And we reveal what the sun really does to your skin.
0:26:59 > 0:27:01Oh, my God! Oh, the freckles!
0:27:01 > 0:27:02But first...
0:27:06 > 0:27:09Most of us welcome the idea of a heat wave.
0:27:09 > 0:27:11We know we need to slap on the suntan cream
0:27:11 > 0:27:15before we go outside but very few people think about the dangers
0:27:15 > 0:27:19of heatstroke or heat exhaustion, though they can affect anyone.
0:27:19 > 0:27:22Dr Saleyha Ahsan has been down to the seaside
0:27:22 > 0:27:24to demonstrate a few simple techniques
0:27:24 > 0:27:25that could save a life.
0:27:27 > 0:27:32Here in Britain, we don't get much practice at coping with hot weather,
0:27:32 > 0:27:34so when we do experience a sunny spell,
0:27:34 > 0:27:38we can easily overheat without even realising it.
0:27:38 > 0:27:40This can lead to heat exhaustion,
0:27:40 > 0:27:43which if we don't spot the warning signs,
0:27:43 > 0:27:46can quickly become heatstroke.
0:27:46 > 0:27:51Heatstroke is when the body loses its ability to cool itself
0:27:51 > 0:27:55and the body's core temperature becomes dangerously high.
0:27:55 > 0:27:58For some, it can kill within 30 minutes,
0:27:58 > 0:28:02so it's vital that you know how to recognise the symptoms
0:28:02 > 0:28:03and take action.
0:28:03 > 0:28:09Every year in the UK there are about 2,000 heat-related deaths
0:28:09 > 0:28:12but in a heat wave there can be hundreds more.
0:28:12 > 0:28:14The risk is also greater in hot climates
0:28:14 > 0:28:18and for those doing strenuous exercise in high temperatures.
0:28:20 > 0:28:23But there are some clear warning signs to look out for.
0:28:23 > 0:28:27First, you might spot symptoms of heat exhaustion.
0:28:27 > 0:28:31These can include heavy sweating, rapid breathing, nausea,
0:28:31 > 0:28:35a fast, weak pulse, light-headedness
0:28:35 > 0:28:36and a feeling of fatigue.
0:28:36 > 0:28:40You might also experience cramp in your muscles.
0:28:40 > 0:28:44If you spot any of these signs in yourself or another person,
0:28:44 > 0:28:46particularly on a hot day,
0:28:46 > 0:28:50it's important to cool the body down as quickly as possible.
0:28:50 > 0:28:54One of the key ways that our bodies keep the temperature down
0:28:54 > 0:28:58is by sweating but it's essential that you allow that sweat
0:28:58 > 0:28:59to evaporate.
0:28:59 > 0:29:02So, if you see someone suffering from heat exhaustion,
0:29:02 > 0:29:07you can help them by removing any unnecessary clothing
0:29:07 > 0:29:09and exposing as much skin as possible.
0:29:10 > 0:29:13And I'm going to show this group of runners
0:29:13 > 0:29:15some other simple steps you can take.
0:29:17 > 0:29:20You should seek shade and drink plenty of fluids.
0:29:22 > 0:29:25Fanning the skin while it's moist will also help.
0:29:25 > 0:29:28I'm just going to sprinkle you with a little bit of cool water, just
0:29:28 > 0:29:32onto your skin, mainly, and some of it will go on to your clothes
0:29:32 > 0:29:34and that'll keep you cool.
0:29:34 > 0:29:38You should also use whatever you have available to cool the skin.
0:29:38 > 0:29:40Ice or cold packs are especially good.
0:29:40 > 0:29:44What you do, you squeeze it together, right? Squeeze it.
0:29:44 > 0:29:45- POP! - Ooh!
0:29:45 > 0:29:48Right, and then it pops like that.
0:29:48 > 0:29:49And then shake it round.
0:29:49 > 0:29:52Look, feel, it's gone cold already.
0:29:52 > 0:29:55Putting something cold on areas where there are major blood
0:29:55 > 0:29:57vessels, such as the back of the neck
0:29:57 > 0:30:00or the armpits, will help cool you down quickly.
0:30:00 > 0:30:03How are you feeling? Is it cooling you down still?
0:30:03 > 0:30:05I might keep it on all day.
0:30:06 > 0:30:10One useful tip is to put your hands in cold water.
0:30:10 > 0:30:12This is amongst the fastest ways to
0:30:12 > 0:30:15cool the whole body when you're hot.
0:30:15 > 0:30:18Heat exhaustion itself isn't life threatening,
0:30:18 > 0:30:21but it is the precursor to heatstroke.
0:30:21 > 0:30:25People who succumb to heatstroke will generally look unwell.
0:30:25 > 0:30:28They might have difficulty in breathing
0:30:28 > 0:30:30and other major warning symptoms.
0:30:30 > 0:30:32These can include...
0:30:40 > 0:30:43This is a sign that the body is so dehydrated,
0:30:43 > 0:30:47it can no longer produce sweat to cool itself down.
0:30:47 > 0:30:50People with heatstroke will probably be irritable
0:30:50 > 0:30:54and confused and not able to take action for themselves.
0:30:54 > 0:30:56So, if you're with a group,
0:30:56 > 0:30:58make sure you're looking after each other.
0:30:58 > 0:31:02If the person is unconscious, put them in the recovery position.
0:31:02 > 0:31:06And if they have a seizure, move nearby objects out of the way
0:31:06 > 0:31:08to prevent injury.
0:31:08 > 0:31:10And if you notice any of these symptoms,
0:31:10 > 0:31:12you should call 999 as soon as possible.
0:31:14 > 0:31:17Quick action really can save a life.
0:31:18 > 0:31:21With rapid cooling and sufficient rehydration,
0:31:21 > 0:31:24most people can survive heatstroke.
0:31:24 > 0:31:28For the full list of what to look for and what to do,
0:31:28 > 0:31:29visit our website at...
0:31:42 > 0:31:44Earlier in the programme, I discovered that just
0:31:44 > 0:31:47lying in a hot bath could give me one of the key health
0:31:47 > 0:31:53benefits of exercise, helping to keep my blood sugar levels in check.
0:31:53 > 0:31:56Now I'm continuing my search for ways to get my body fitter
0:31:56 > 0:31:59and healthier with minimum effort.
0:31:59 > 0:32:01Theory number two.
0:32:01 > 0:32:06Now, it looks very unlikely, but could doing this...
0:32:08 > 0:32:11..allowing yourself to be gently stretched by someone else,
0:32:11 > 0:32:15give you some of the more important benefits of exercise?
0:32:15 > 0:32:18# Bend me, shape me, anyway you want me
0:32:18 > 0:32:20# As long as you love me... #
0:32:20 > 0:32:23This might look bizarre, it's certainly lazy,
0:32:23 > 0:32:27but we've come across some tantalising evidence from Hawaii
0:32:27 > 0:32:30and South Korea that suggest it could actually improve your health.
0:32:32 > 0:32:34Here at the University of Wolverhampton,
0:32:34 > 0:32:36Dr Ian Lahart is going to help us
0:32:36 > 0:32:38find out if it's true.
0:32:38 > 0:32:39- Hi, Ian.- Hi, Michael.
0:32:39 > 0:32:42I can see why being stretched is very pleasant,
0:32:42 > 0:32:45but why on earth should it make any difference to your health?
0:32:45 > 0:32:49Well, previous research in diabetics and those at risk of diabetes seems
0:32:49 > 0:32:51to suggest that being stretched
0:32:51 > 0:32:54by somebody else for 20 minutes is beneficial.
0:32:54 > 0:32:56It sounds very odd,
0:32:56 > 0:32:59but could having your muscles stretched really make you healthier?
0:33:04 > 0:33:06To find out, we've recruited ten volunteers
0:33:06 > 0:33:10who are hoping that this passive stretching effect might be true,
0:33:10 > 0:33:15as, for some of them, exercise is particularly difficult.
0:33:15 > 0:33:17I have MS.
0:33:17 > 0:33:20So energy's not always good.
0:33:20 > 0:33:22The more weight you put on,
0:33:22 > 0:33:24the less exercise you do.
0:33:24 > 0:33:26And it's like a vicious circle, isn't it?
0:33:26 > 0:33:29Time to put being stretched to the test.
0:33:33 > 0:33:36All our volunteers spent 20 minutes having their limbs
0:33:36 > 0:33:38stretched by our team of sports therapists.
0:33:38 > 0:33:40# Ooh, baby, baby... #
0:33:40 > 0:33:43As we did in our bath experiment, we're testing
0:33:43 > 0:33:47three key measures that normally improve with exercise -
0:33:47 > 0:33:49blood sugar levels, heart rate,
0:33:49 > 0:33:51and the number of calories they're burning.
0:33:53 > 0:33:55# Push it good Ah, push it... #
0:33:55 > 0:33:59To see if simply being pushed and pulled around really does give us
0:33:59 > 0:34:03some of the benefits of exercise, Ian's crunched the numbers.
0:34:03 > 0:34:05# Pu-push it real good... #
0:34:05 > 0:34:06So I don't know what the results are
0:34:06 > 0:34:09and I'm as eager to find out as you are. Ian.
0:34:09 > 0:34:11Well, what we found was when you stretch,
0:34:11 > 0:34:15your blood glucose levels were 23% lower than when you didn't stretch.
0:34:16 > 0:34:18When our volunteers weren't being
0:34:18 > 0:34:20stretched, a sugary drink
0:34:20 > 0:34:22raised their blood sugar
0:34:22 > 0:34:23levels as you'd expect.
0:34:23 > 0:34:25But when their muscles were
0:34:25 > 0:34:26stretched, after having
0:34:26 > 0:34:28exactly the same drink, their blood
0:34:28 > 0:34:30sugar levels actually fell.
0:34:30 > 0:34:33It's a very surprising result.
0:34:33 > 0:34:36We found that your heart rate was 17% higher with stretching.
0:34:37 > 0:34:40And we found that your energy expenditure, so the amount of
0:34:40 > 0:34:45calories that you were burning, was 126% higher with the stretching.
0:34:45 > 0:34:48- That's amazing. I'm really... You know.- It's surprising, isn't it?
0:34:50 > 0:34:53They burnt nearly 100 extra calories per hour,
0:34:53 > 0:34:57equivalent to a stroll, simply from lying down.
0:34:57 > 0:35:01Even the most hopeful on the team hadn't anticipated that.
0:35:01 > 0:35:03Were you surprised by the size of this?
0:35:03 > 0:35:07Yeah, I was surprised that it was a 23% improvement from doing
0:35:07 > 0:35:10no stretching so, yeah, very surprising.
0:35:10 > 0:35:13A similar effect to what we see during exercise.
0:35:13 > 0:35:16When we exercise, our muscle cells take glucose from our blood
0:35:16 > 0:35:21and use it as fuel, and this helps lower our blood sugar levels.
0:35:21 > 0:35:24So in exercise, what's happening is the glucose is being
0:35:24 > 0:35:27taken into the muscles to burn. What's happening in this case?
0:35:27 > 0:35:30Why is the glucose going into the muscles?
0:35:30 > 0:35:31Well, we think that it's
0:35:31 > 0:35:32the stimulus that is caused
0:35:32 > 0:35:34by the stretch, so once there's
0:35:34 > 0:35:36tension on the muscle, that helps
0:35:36 > 0:35:38to move a glucose transporter
0:35:38 > 0:35:39from within the cell to the
0:35:39 > 0:35:41surface of the cell.
0:35:41 > 0:35:42And this allows more glucose to
0:35:42 > 0:35:44enter into the cell.
0:35:46 > 0:35:50So, simply putting some tension into our muscles causes glucose to
0:35:50 > 0:35:53be pulled out of our blood and into our cells,
0:35:53 > 0:35:57where it's burnt as fuel instead of doing us harm.
0:35:57 > 0:35:59If you can't get out and do exercise,
0:35:59 > 0:36:01this could be a real health boon.
0:36:02 > 0:36:06Now, those who are likely to benefit most from passive stretching
0:36:06 > 0:36:10are people who are bed-bound or perhaps just unable to do exercise.
0:36:10 > 0:36:13But I like the thought that if you're at home,
0:36:13 > 0:36:16perhaps you're watching the television, you can
0:36:16 > 0:36:20benefit from just doing a few stretches, and by doing so,
0:36:20 > 0:36:22bring your blood sugar levels down.
0:36:32 > 0:36:35For six weeks, four groups of volunteers have been taking
0:36:35 > 0:36:39part in our experiment in Oxford to find out
0:36:39 > 0:36:42if it's possible to rid ourselves of dangerous belly fat.
0:36:47 > 0:36:49Two groups have been trying diets under
0:36:49 > 0:36:52instruction from Professor Fredrik Karpe.
0:36:54 > 0:36:58One group are simply eating smaller portions at each meal.
0:37:00 > 0:37:03A second group are trying a popular quick fix,
0:37:03 > 0:37:05drinking three glasses of milk a day.
0:37:07 > 0:37:10The other two groups have been doing exercise with
0:37:10 > 0:37:12Professor Dylan Thompson.
0:37:12 > 0:37:15His first group are on a programme increasing their
0:37:15 > 0:37:17physical activity levels...
0:37:19 > 0:37:23..whilst his second group are doing that famous quick fix, sit-ups.
0:37:24 > 0:37:27And we've been measuring their health, their waistlines
0:37:27 > 0:37:30and scanning their bodies to see what differences
0:37:30 > 0:37:32the regimes have made.
0:37:34 > 0:37:38Testing over, it's the moment we've all been waiting for.
0:37:38 > 0:37:42Have any of our groups managed to lose any belly fat?
0:37:42 > 0:37:44Dylan, what happened?
0:37:44 > 0:37:48OK, so the activity group, you lost a modest amount of weight
0:37:48 > 0:37:51over the six weeks, just over a kilo.
0:37:51 > 0:37:54But we didn't see any change in visceral fat, the internal
0:37:54 > 0:37:57abdominal fat which is the one we consider bad fat.
0:38:00 > 0:38:02Although they didn't lose any fat,
0:38:02 > 0:38:04those on Dylan's activity programme
0:38:04 > 0:38:06became much healthier.
0:38:06 > 0:38:08Their blood pressure reduced, as did
0:38:08 > 0:38:09the levels of unhealthy
0:38:09 > 0:38:12fat in their blood.
0:38:12 > 0:38:14I didn't lose much weight, but, to be honest, with the increased
0:38:14 > 0:38:17- exercise, I could actually tell at the end of the six weeks.- Really?
0:38:17 > 0:38:18I felt a lot better.
0:38:18 > 0:38:23So, being more active was good, but not a belly-fat buster.
0:38:23 > 0:38:28But what about Dylan's chosen internet quick fix, sit ups?
0:38:28 > 0:38:33The group neither lost weight nor belly fat, but on average,
0:38:33 > 0:38:37their waistlines got an impressive two centimetres smaller.
0:38:37 > 0:38:39Actually, what this is really telling us is that you've
0:38:39 > 0:38:43improved your muscle tone, so you're able to keep your tummies in
0:38:43 > 0:38:48even without trying and, as result of that, you will look and feel
0:38:48 > 0:38:52better, but it hasn't been achieved through a change in fat mass.
0:38:52 > 0:38:55I guess people might see it as a quick fix,
0:38:55 > 0:38:59but clearly it isn't, because it hasn't really done an awful lot.
0:39:00 > 0:39:03And now for Fredrik's results.
0:39:03 > 0:39:06Starting with his chosen diet fat, milk.
0:39:06 > 0:39:11You actually didn't lose any weight overall, there was no weight loss.
0:39:11 > 0:39:12If we look at the visceral fat,
0:39:12 > 0:39:17the bad fat inside your body, there was no loss there either.
0:39:17 > 0:39:20So, milk didn't reduce our volunteers' belly fat,
0:39:20 > 0:39:24but surprisingly, despite adding it to their normal diet,
0:39:24 > 0:39:28they didn't gain any weight either, so it may have stopped them
0:39:28 > 0:39:30craving other things.
0:39:30 > 0:39:33Definitely reduced my appetite, the nibbling etc in the evenings.
0:39:33 > 0:39:35So I thoroughly enjoyed the exercise.
0:39:35 > 0:39:38And finally, what about the group who followed his
0:39:38 > 0:39:40portion control programme?
0:39:40 > 0:39:43So this group did very well indeed.
0:39:43 > 0:39:47On average, you lost almost 4kg in body weight.
0:39:47 > 0:39:53If you look at the total body fat that was lost, it was about 5%.
0:39:53 > 0:39:55If we look specifically into the visceral fat,
0:39:55 > 0:39:58that was 14% of that was lost.
0:39:58 > 0:40:00This group also reduced
0:40:00 > 0:40:02their cholesterol and blood pressure
0:40:02 > 0:40:04and measured a five-centimetre
0:40:04 > 0:40:05reduction in their waistlines.
0:40:07 > 0:40:12- Lost two notches on my belt.- Being able to get into clothes is amazing.
0:40:12 > 0:40:15So, yeah, just overall, really happy with it all.
0:40:15 > 0:40:18So it seems that when it comes to defeating belly fat,
0:40:18 > 0:40:22we have a clear winner in the battle of diet versus exercise.
0:40:22 > 0:40:26Whilst being more active made our volunteers healthier, the trick
0:40:26 > 0:40:31to losing fat, and the bad stuff in particular, lies in how much we eat.
0:40:31 > 0:40:35Surprisingly, you can target the dangerous visceral fat,
0:40:35 > 0:40:40but not by any weird tricks but by the simplest answer in the book,
0:40:40 > 0:40:43by eating a little less at every meal.
0:40:43 > 0:40:45Now, that might not sound ground-breaking,
0:40:45 > 0:40:50but the fact that we've shown you can reduce fat so quickly,
0:40:50 > 0:40:55particularly the belly fat that's so bad for us, is important.
0:40:55 > 0:40:59And for the extra health boost, you can combine that with exercise.
0:40:59 > 0:41:03And for those who want a slim waist just for the look of it,
0:41:03 > 0:41:05we've shown that sit-ups really help.
0:41:07 > 0:41:10If you want help to get rid of your own muffin tops,
0:41:10 > 0:41:11go to our website at...
0:41:25 > 0:41:28The American poet Walt Whitman once said,
0:41:28 > 0:41:31"Keep your face always to the sunshine." Is this good advice?
0:41:31 > 0:41:35Now that summer's here, should I be out in the rays or, instead,
0:41:35 > 0:41:39should I be slapping on the suntan lotion and keeping to the shadows?
0:41:39 > 0:41:43The latest government guidelines state that we need to protect
0:41:43 > 0:41:48ourselves from strong sunlight and that there is no safe way to tan.
0:41:48 > 0:41:50But they also recommend some sun exposure
0:41:50 > 0:41:52to build up levels of vitamin D,
0:41:52 > 0:41:55which helps control the amount of calcium in your body
0:41:55 > 0:41:58needed to keep your bones and teeth healthy.
0:41:58 > 0:42:02So is it safest always to protect ourselves from the sun,
0:42:02 > 0:42:05or is our health at greater risk from avoiding it?
0:42:05 > 0:42:08How much is too much sun?
0:42:09 > 0:42:12I've come here to get the views of two leading experts with very
0:42:12 > 0:42:14different points of view.
0:42:16 > 0:42:18First up is Dr Richard Weller,
0:42:18 > 0:42:21dermatologist at the University of Edinburgh.
0:42:21 > 0:42:25He thinks the benefits of being in the sun could outweigh the risks.
0:42:25 > 0:42:27What's the best evidence that
0:42:27 > 0:42:29sunshine might actually prolong life?
0:42:29 > 0:42:32One of the biggest killers is heart disease and strokes.
0:42:32 > 0:42:35You're about 100 times more likely to die of a stroke or a
0:42:35 > 0:42:38heart attack than you are of skin cancer.
0:42:38 > 0:42:41And there's a growing body of evidence suggesting that sunlight
0:42:41 > 0:42:44reduces the risks of heart disease and stroke.
0:42:44 > 0:42:47And we've shown that a substance called nitric oxide is
0:42:47 > 0:42:51released from the skin when sunlight hits it, goes into the circulation
0:42:51 > 0:42:53and lowers blood pressure.
0:42:53 > 0:42:57Now, so far, we've just shown an effect lasting for an hour or so.
0:42:57 > 0:43:00But I'm about to start a clinical trial actually
0:43:00 > 0:43:02giving people with high blood pressure ultra violet
0:43:02 > 0:43:05every day to see if we can lower that blood pressure permanently.
0:43:05 > 0:43:07So how long should we spend in the sunshine?
0:43:07 > 0:43:09I think you shouldn't get sunburnt.
0:43:09 > 0:43:13- But apart from that, it's fine, is it?- I think so.
0:43:13 > 0:43:16I see no evidence for an alternative to that.
0:43:16 > 0:43:18I think the important thing is that children do not get
0:43:18 > 0:43:21sunburnt in childhood, because that's known to be a risk
0:43:21 > 0:43:25factor for melanoma, and melanoma is the skin cancer that matters.
0:43:25 > 0:43:27What's the difference between melanoma
0:43:27 > 0:43:28and non-melanoma skin cancer?
0:43:28 > 0:43:32So melanoma arises from melanocytes, the pigment cells of the skin.
0:43:33 > 0:43:35What leads to that is quite complex.
0:43:35 > 0:43:38It appears to be the intermittent sun exposure,
0:43:38 > 0:43:41sunburn in particular, is a risk factor for that.
0:43:41 > 0:43:46Now, 80% of patients with melanoma are cured, but 20% aren't.
0:43:46 > 0:43:49So that's the skin cancer that worries us most.
0:43:49 > 0:43:52There's probably about a quarter of a million non-melanoma
0:43:52 > 0:43:54skin cancers a year in Britain.
0:43:55 > 0:43:58The death rate is vanishingly small for them.
0:43:58 > 0:43:59There is a study from Denmark.
0:43:59 > 0:44:02They looked at the entire population over the age of 40,
0:44:02 > 0:44:05and they found those with non-melanoma skin cancer were
0:44:05 > 0:44:07less likely to be dead, and, particularly,
0:44:07 > 0:44:10less likely to have had a heart attack.
0:44:10 > 0:44:13So, probably, your life expectancy goes up
0:44:13 > 0:44:15when you're diagnosed with a non-melanoma skin cancer.
0:44:15 > 0:44:19So what do you say to patients who have a non-melanoma skin cancer?
0:44:19 > 0:44:23- I congratulate them.- Do you REALLY congratulate them?- Yes.- Genuinely?
0:44:23 > 0:44:26I think a longer life span is a cause for celebration.
0:44:26 > 0:44:29So I had one removed very recently on my chest.
0:44:29 > 0:44:32- Should I be going away... - You should be celebrating.
0:44:32 > 0:44:35- ..singing and dancing? - Singing and dancing. Yes.
0:44:35 > 0:44:37The guidelines suggest that, particularly
0:44:37 > 0:44:39if you are fair-skinned, you only really need to be
0:44:39 > 0:44:42out in the sunshine, roll up your sleeves, for about five minutes.
0:44:42 > 0:44:46Yeah, well the NICE guidelines are all related to vitamin D production.
0:44:46 > 0:44:47It's this fixation on vitamin D,
0:44:47 > 0:44:50this kind of belief that all the benefits
0:44:50 > 0:44:53of sunlight come from vitamin D, which clearly they don't.
0:44:53 > 0:44:55So, yes, a short amount of sunshine
0:44:55 > 0:44:57if you are fair-skinned might be enough for vitamin D.
0:44:57 > 0:45:01What we need to be looking at, though, it's not vitamin D,
0:45:01 > 0:45:04but death, life and health.
0:45:04 > 0:45:08So, for Dr Weller, the benefits outweigh the risks.
0:45:08 > 0:45:12A controversial view, but is he right?
0:45:12 > 0:45:15Charlotte Proby is Professor of Dermatology
0:45:15 > 0:45:17at the University of Dundee.
0:45:17 > 0:45:21She thinks the guidelines on sun protection don't go far enough.
0:45:21 > 0:45:24Now, Richard feels that we shouldn't worry too much
0:45:24 > 0:45:26about non-melanoma skin cancers,
0:45:26 > 0:45:28that you can just kind of cut them out, remove them
0:45:28 > 0:45:31and they're a marker for the fact that you have been exposed to
0:45:31 > 0:45:33lots of sun, and that's a good thing. What do you make of that?
0:45:33 > 0:45:36Well, I don't think Richard has my patients.
0:45:36 > 0:45:38I think they would disagree with him.
0:45:38 > 0:45:41I see patients who are getting two or three skin cancers a year
0:45:41 > 0:45:46and, believe me, you would avoid getting one of those
0:45:46 > 0:45:48aggressive non-melanoma skin cancers if you possibly could.
0:45:48 > 0:45:52What about Richard's claim that being exposed to sunlight
0:45:52 > 0:45:54lowers your blood pressure and, therefore,
0:45:54 > 0:45:57may reduce your risk of heart disease and stroke?
0:45:57 > 0:45:59If it was truly a big factor,
0:45:59 > 0:46:03you would expect that parts of the world like Australia would
0:46:03 > 0:46:07have very much less cardiovascular death than you see in other
0:46:07 > 0:46:10parts where they don't have so much sun.
0:46:10 > 0:46:15He argues that life expectancy is three years greater in Australians
0:46:15 > 0:46:19than in people in Scotland, two years greater than people in the UK.
0:46:19 > 0:46:21Well, again, there are huge confounders.
0:46:21 > 0:46:26Australians are out doing a lot more exercise, and I think exercise is
0:46:26 > 0:46:31the main factor and diet, perhaps, in their cardiovascular risk.
0:46:31 > 0:46:33Presumably, the main benefits from sunshine,
0:46:33 > 0:46:35as far as you're concerned,
0:46:35 > 0:46:39come from vitamin D, plus, perhaps, a little bit of mood boosting.
0:46:39 > 0:46:43- How long would you need to do it for?- If you're fair,
0:46:43 > 0:46:45you only need to be out for a relatively short time,
0:46:45 > 0:46:47somewhere between five
0:46:47 > 0:46:51and 15 minutes in the middle of the day if you've got a fairly
0:46:51 > 0:46:55large skin area that's exposed is plenty to make your vitamin D.
0:46:55 > 0:46:59And if you stay out in the sun, having made your maximum
0:46:59 > 0:47:03vitamin D, all that happens is you break it down again.
0:47:03 > 0:47:05- Right, so it actually goes down after a period of time.- Indeed.
0:47:05 > 0:47:08So, is there such a thing as a safe tan?
0:47:08 > 0:47:11Well, there isn't, unless you have a dark skin.
0:47:11 > 0:47:13So you need to know your skin type.
0:47:13 > 0:47:17If you are fair, and particularly if you get freckles or you burn,
0:47:17 > 0:47:20then you're damaging your skin,
0:47:20 > 0:47:24and that the freckles are a sign of damage, not a sign of a tan.
0:47:24 > 0:47:26So when do you start using some protection?
0:47:26 > 0:47:30I put my sunblock on every day from mid-to-late March,
0:47:30 > 0:47:33certainly by the time the clocks have changed,
0:47:33 > 0:47:37and I would wear it every day, rain or shine, throughout the summer
0:47:37 > 0:47:38until about the end of September.
0:47:38 > 0:47:43And I always advocate to go for the big numbers, 45 or 50,
0:47:43 > 0:47:45particularly as that helps with the anti-ageing.
0:47:47 > 0:47:50So, there you have it, experts with very different points of view.
0:47:50 > 0:47:53Now, where my experts would absolutely agree, is it
0:47:53 > 0:47:57is a really bad idea to get burnt, particularly if you are a child.
0:47:57 > 0:47:58As you can probably tell,
0:47:58 > 0:48:01I'm not that worried about getting a tan
0:48:01 > 0:48:04and I cannot imagine slapping on the suntan lotion throughout
0:48:04 > 0:48:06the spring and summer months,
0:48:06 > 0:48:10but I think in future I will take a little bit more care of my skin.
0:48:19 > 0:48:23# Ooh, it was the sunshine
0:48:23 > 0:48:25# Is she making sunshine... #
0:48:25 > 0:48:28It's clear we need to take care of our skin in the sun,
0:48:28 > 0:48:31but it can be all too easy to get carried away on our summer
0:48:31 > 0:48:35holidays and let our skin burn, especially if we go abroad.
0:48:37 > 0:48:40As a skin cancer surgeon, I spend the majority of my time
0:48:40 > 0:48:44in the operating theatre, cutting out skin cancers.
0:48:44 > 0:48:48So even though I love a beautiful day as much as the next person,
0:48:48 > 0:48:51when I'm on a beach like this, and I can see people sunbathing
0:48:51 > 0:48:56until they go bright red, it makes me really, really twitchy.
0:48:56 > 0:49:00In the sun, our body tries to defend itself from harmful
0:49:00 > 0:49:04ultraviolet radiation by producing a pigment called melanin
0:49:04 > 0:49:06that absorbs the UV.
0:49:06 > 0:49:08Melanin is what makes us go brown.
0:49:08 > 0:49:12But when we expose our skin to more UV than our melanin can handle,
0:49:12 > 0:49:14we end up with sunburn,
0:49:14 > 0:49:18and that's when the dangers of the sun outweigh the benefits.
0:49:18 > 0:49:21In fact, if you've had any sunburn at all,
0:49:21 > 0:49:24you have doubled the risk of melanoma which is the most
0:49:24 > 0:49:29deadly skin cancer, and that risk only increases with
0:49:29 > 0:49:33every episode of sunburn that you allow yourself to get.
0:49:33 > 0:49:35If your skin is damaged by the sun,
0:49:35 > 0:49:39one sign you might see is freckles, permanent changes that occur
0:49:39 > 0:49:43when the skin tries to protect itself by producing more melanin.
0:49:43 > 0:49:47But even if you think you're freckle-free, you probably aren't.
0:49:47 > 0:49:50I've got a camera that can highlight damage that isn't
0:49:50 > 0:49:52obvious to the naked eye.
0:49:52 > 0:49:56To me, you have lovely fair skin, I can't see much sun damage,
0:49:56 > 0:49:59- but have a look in here and tell me what you think.- Oh, no.
0:49:59 > 0:50:02Oh, my God, all the freckles.
0:50:02 > 0:50:05The camera can detect ultraviolet light
0:50:05 > 0:50:09and reveals previously invisible dark spots where your skin has
0:50:09 > 0:50:12produced more melanin to absorb UV.
0:50:13 > 0:50:15These spots aren't harmful in themselves,
0:50:15 > 0:50:18but they are a sign that your skin is being exposed to
0:50:18 > 0:50:22a level of UV that will damage it in other ways, ageing it
0:50:22 > 0:50:25and ultimately, if you let yourself burn,
0:50:25 > 0:50:27putting you at higher risk of skin cancer.
0:50:29 > 0:50:33- So what do you think? How do you feel when you see that?- Terrified.
0:50:33 > 0:50:35Does it make you want to be a bit more careful about how
0:50:35 > 0:50:37you are out in the sun?
0:50:37 > 0:50:38Absolutely. Yeah, yeah.
0:50:38 > 0:50:42The good news is it's estimated that 86% of skin
0:50:42 > 0:50:43cancers could be prevented
0:50:43 > 0:50:47if we all took some simple steps to look after our skin.
0:50:47 > 0:50:49So you've had that scary look in our camera there.
0:50:49 > 0:50:52I'm going to give you some sun cream now and I just want you to
0:50:52 > 0:50:55put some on your face and have a look and tell me what you can see.
0:50:57 > 0:51:01- Oh, my God.- Wow.- It's like war paint.- I haven't seen that before.
0:51:01 > 0:51:02It's amazing, isn't it?
0:51:02 > 0:51:06Sun creams are designed to absorb UV rays very efficiently,
0:51:06 > 0:51:08as our camera reveals.
0:51:08 > 0:51:12The blacker it looks on the camera, the more UV it's absorbing.
0:51:12 > 0:51:16Whatever it was that you had on before you did this
0:51:16 > 0:51:19was definitely not enough when you see now what amazing
0:51:19 > 0:51:23- kind of protection that's giving you.- Oh, wow.- Look at that.
0:51:23 > 0:51:26- It looks like you've got a mud mask on.- It really does.
0:51:28 > 0:51:32When you are choosing a cream, the sun protection factor or SPF
0:51:32 > 0:51:36tells you how much longer you can spend in the sun before you'll burn.
0:51:36 > 0:51:39So if you naturally burn in, say, ten minutes,
0:51:39 > 0:51:43then SPF 15 should keep you safe for 150 minutes.
0:51:43 > 0:51:46But you do need to slather it on.
0:51:46 > 0:51:48There's evidence that if you use it sparingly,
0:51:48 > 0:51:52you might only get a third of the protection promised on the label.
0:51:52 > 0:51:56You should also remember to reapply sun cream after getting wet.
0:51:56 > 0:51:59Although sun creams claim to be water resistant,
0:51:59 > 0:52:01this does not mean they are waterproof.
0:52:01 > 0:52:05Preventing sunburn is the only sure-fire way
0:52:05 > 0:52:09of protecting against skin damage and most skin cancers.
0:52:09 > 0:52:13So if you are going out on a hot day, cover up,
0:52:13 > 0:52:17slap on plenty of sunscreen and enjoy the sun safely.
0:52:43 > 0:52:46Now, I do plenty of exercise, but to be honest,
0:52:46 > 0:52:51I do it because I think it's good for me, not because I enjoy it.
0:52:51 > 0:52:54And that's why I'm always on the lookout for little cheats,
0:52:54 > 0:52:57ways of getting the benefits of exercise without having to
0:52:57 > 0:52:58put in all that effort.
0:53:01 > 0:53:03Already in this programme,
0:53:03 > 0:53:06I've discovered the health benefits of hot baths
0:53:06 > 0:53:09and having my muscles stretched.
0:53:09 > 0:53:12Now for my final fling.
0:53:12 > 0:53:17I might just have found the laziest get fit alternative of them all.
0:53:17 > 0:53:19How about not doing anything physical,
0:53:19 > 0:53:22just using your imagination instead?
0:53:23 > 0:53:27Well, some intriguing research from the field of neuroscience
0:53:27 > 0:53:30suggests that simply imagining ourselves doing exercise
0:53:30 > 0:53:32could make our muscles stronger.
0:53:33 > 0:53:37It's called motor imagery, apparently.
0:53:37 > 0:53:39Now, this one really does seem very unlikely.
0:53:39 > 0:53:43How can simply thinking about doing exercise make you stronger?
0:53:43 > 0:53:45Time to do a test.
0:53:47 > 0:53:48We recruited seven Trust Me
0:53:48 > 0:53:52viewers who admit their muscles could do with a bit of a workout.
0:53:52 > 0:53:55I don't do very much activity at all.
0:53:55 > 0:53:57Very little exercise during the week.
0:53:57 > 0:53:59I try and avoid it if I can help it.
0:53:59 > 0:54:02I'm afraid I've got very lazy in my old age.
0:54:02 > 0:54:04Push, push, push, push, push...
0:54:04 > 0:54:06We're going to see whether their muscles can get stronger
0:54:06 > 0:54:09simply by thinking about exercising them.
0:54:10 > 0:54:12Professor Tony Kay
0:54:12 > 0:54:15at the University of Northampton starts off by testing how
0:54:15 > 0:54:19strong their calf muscles are before the experiment begins
0:54:19 > 0:54:23by making them push a heavy plate as hard as they can.
0:54:23 > 0:54:27Then he uses ultrasound to measure the size of their muscles.
0:54:27 > 0:54:33His final test is to zap them with an electrical impulse.
0:54:33 > 0:54:34This allows Tony to measure how
0:54:34 > 0:54:38- much of their muscles our volunteers are actually using.- Wow, yeah.
0:54:38 > 0:54:42Tony suspects they have muscle fibres they're not making
0:54:42 > 0:54:43the most of at the moment.
0:54:46 > 0:54:50Now Tony needs to teach them their key activity over the next month.
0:54:51 > 0:54:56How to really convincingly think about doing exercise.
0:54:57 > 0:55:01And he's going to get them to think about the pushing exercise
0:55:01 > 0:55:06they have just done every day to see whether this makes them stronger.
0:55:07 > 0:55:10It's not just about picturing yourself in the chair
0:55:10 > 0:55:13and seeing your foot and seeing the force trace,
0:55:13 > 0:55:17it's also about the sensation of the brace against your ankle.
0:55:17 > 0:55:21And Tony is putting them on a pretty strict daily thinking schedule.
0:55:22 > 0:55:24Each session will be about 15 minutes.
0:55:24 > 0:55:27And there'll be 50 contractions in those 15 minutes.
0:55:29 > 0:55:32Over the next four weeks, they maintain their gruelling
0:55:32 > 0:55:34strength training regime...
0:55:36 > 0:55:38..with the distinct advantage that they
0:55:38 > 0:55:40can do it from the comfort of their own beds.
0:55:41 > 0:55:44After a month, they're back to repeat all the tests
0:55:44 > 0:55:46they did at the start.
0:55:46 > 0:55:51Have their calf muscles got stronger just by imagining exercise?
0:55:51 > 0:55:54OK, so what were the results?
0:55:54 > 0:55:58OK, well, the primary result was that we did improve our strength.
0:55:58 > 0:56:03As a group, you increased your strength by approximately 8%.
0:56:03 > 0:56:07- Are you surprised by the outcome? ALL:- Yes.
0:56:07 > 0:56:10Very surprised, but very pleased.
0:56:10 > 0:56:14So, on average, the whole group got 8% stronger.
0:56:14 > 0:56:19And one volunteer managed a whopping 33% increase.
0:56:19 > 0:56:23It's an extraordinary result, but what's the explanation?
0:56:23 > 0:56:26Well, Tony's measurements show that their muscles weren't bigger,
0:56:26 > 0:56:29so they certainly haven't grown more muscle.
0:56:29 > 0:56:33- ELECTRIC SHOCK ZAPS - Oh!
0:56:33 > 0:56:36But the electrical stimulation test gave the answer.
0:56:36 > 0:56:39These results showed, by the end of the month of thinking,
0:56:39 > 0:56:41our volunteers were simply using
0:56:41 > 0:56:44more of the muscle fibres they already had.
0:56:44 > 0:56:46Felt that!
0:56:46 > 0:56:49What we showed was an increase of approximately 20%
0:56:49 > 0:56:52in our ability to activate the muscle.
0:56:53 > 0:56:56Our volunteers had gone from using
0:56:56 > 0:57:00just 50% of their muscle fibres to 70%.
0:57:00 > 0:57:05So how can mental imagery produce these sort of physical effects?
0:57:05 > 0:57:08The mental imagery is a rehearsal of the skill,
0:57:08 > 0:57:12so you're better at recruiting the muscles in an orderly fashion
0:57:12 > 0:57:16so that we can activate a larger percentage of the muscle,
0:57:16 > 0:57:18and that then produces more force and we become stronger.
0:57:18 > 0:57:22OK, so when it comes to exercise, it is the thought that counts.
0:57:22 > 0:57:24THEY LAUGH
0:57:26 > 0:57:30Motor imagery helps us use our muscles more efficiently.
0:57:30 > 0:57:34It's already used by top athletes, but it could be useful for those who
0:57:34 > 0:57:39are injured or cannot do physical activity, to avoid losing strength.
0:57:39 > 0:57:42Now, I was surprised by the size of the effect
0:57:42 > 0:57:44and I think I'll probably give it a go.
0:57:44 > 0:57:47After all, one of the main advantages of doing this is
0:57:47 > 0:57:50that if anyone catches you with your eyes shut, you can
0:57:50 > 0:57:54always say, "I'm actually doing a strenuous workout."
0:57:54 > 0:57:56Go to our website at...
0:57:58 > 0:57:59..to hear Tony's audio guides
0:57:59 > 0:58:01to help think yourself stronger.
0:58:10 > 0:58:11That's it from us.
0:58:11 > 0:58:13We'll be back soon with a new series
0:58:13 > 0:58:15when we'll be asking,
0:58:15 > 0:58:19"Does glucosamine really help our joints?"
0:58:19 > 0:58:21And, "Which is sweatier,
0:58:21 > 0:58:23"natural or synthetic fabric?"
0:58:36 > 0:58:38# Doctor, I want you
0:58:38 > 0:58:41# Mmm, my Doctor Wanna Do
0:58:41 > 0:58:43# I can't get over you
0:58:43 > 0:58:45# Dr, do anything that ya wanna do
0:58:45 > 0:58:48# Doctor, I want you
0:58:48 > 0:58:50# Mmm, my Doctor Wanna Do
0:58:50 > 0:58:52# I can't get over you
0:58:52 > 0:58:55# Dr, do anything that ya wanna do... #