Quick fire Q's with Mark Bennet

Quick questions, punchy answers, rethink how you eat!

What are your five top foods- Red meats, offal (liver, kidney, heart and sweet breads), whole fruits (sweet and unsweet), raw A2 dairy and free range eggs

What are your five worst foods - all highly/ultra processed foods, seed oils, grains, gluten, legumes, beans , pulses and added simple sugars or artificial sweeteners

What’s your average day on a plate - red meat, offal, an assortment of whole fruits and unsweet fruits (squash, courgette, avocado, olives, pumpkin, cucumber), raw honey, glass bottled mineral water and high quality salt 

Is there any supplement you recommend to most people? - vitamin D3 with K2 to be takenbetween September and March when living in theNorthern Hemisphere

Do you agree with alcohol? -If you want to be your best then no. Having said that, I do drink alcohol occasionally when I feel that I would like to do so. If drinking I would recommend choosing the likes of a clean gin, vodka or tequila with a clean mixer. Champagne is also typically well tolerated. Red wine and beer are the drinks that are least well tolerated on the whole.

Should men and women eat differently? - On the whole, no, but that is an oversimplification. For example, there are times when we do see benefits (in regard to hormone balance)with women consuming more good carbohydrates at certain points in their menstrual cycle. Total protein intake levels are also slightly different for men and women.

Should how we eat change when we hit menopause/ get older? - we should all be aiming to make the most nutrient dense food choices possible from cradle to grave. However, once we are past 50 it is essential to be consuming enough high quality animal based protein in the diet to prevent the loss of muscle. If we lose muscle mass, we lose metabolic flexibility. If we lose metabolic flexibility we set the stage for chronic disease. We also risk becoming frail. You do not want to become frail.

How bad is sugar? - If by sugar you mean 'sweet carbohydrates' then eating natural sweet carbohydrates as part of a whole foods diet (i.e from fruit and raw honey) is not an issue, as long as you are not metabolically dysfunctional. If on the other hand you are meaning sucrose or table sugar, then I would suggest that one avoids adding this to your food or drink. 

Do we eat too much?  -We eat too much of the wrong foods and too little of the right foods.

Is time restricted eating for everyone? - Not for everyone. It also depends on how restricted the window for eating is. I would not recommend a 6 hour eating window whilst being pregnant for example. The biggest issue with time restricted eating is that this often translates into restricting intake, as not enough is eaten in the window.

How many hours should we be restricting for? - It is not a good idea to become too rigid about thisi.e must restrict eating to 6 hours per day every day. It is good for the bodyto mix it up - again this advice does depend entirely on your currentmetabolic/current health status i.e some days do not restrict your eatingwindow. Other days just eat once that day and then occasionally throwin a 24 hour fast. Mixing it up keeps your metabolism on its toes.

Who inspires you? - Lots of people - these include: Dr Paul Saladino, Dr Anthony Chaffee, Dr AseemMalhotra, Dr Dale Bredesen, Professor Tim Noakes, Dr Malcolm Kendrick, Dr KenBerry, Dr James DiNicolantonio, Dr Aristo and Elroy Vojdani.