Tom Hopper Built Muscle and Lost Fat Eating Pasta and McDonalds in Europe

Intro (0s)

• Tom Hopper noticed a difference in how his body responded to food in Italy compared to America or the UK, where he would normally feel bloated and not sleep well after eating pasta or pizza, but in Italy, he felt fine after consuming these foods (11s).
• In Italy, people were not overweight despite eating pasta and pizza daily, and portion control played a significant role in this (3m59s).
• The quality of food in Europe is different from that in the US, with a higher use of seed oils and frying in the US, and longer ingredients lists on packaged foods (1m15s).
• Even fast food in Europe has fewer ingredients, such as McDonald's french fries having four ingredients in Europe versus 14 in the US (2m6s).
• The type of oil used for frying also differs, with sunflower oil being commonly used in the UK, whereas canola oil is more commonly used in the US (2m31s).
• The wheat used in bread and pasta in Europe is also different, with enriched flours being used in the UK, which may contribute to the different response people have to these foods (2m46s).
• Tom Hopper experienced this difference anecdotally while shooting a movie in Italy, where he started eating pasta and pizza and felt fine, unlike his experiences in America or the UK (3m16s).

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• Thrive Market aims to help people replace processed foods with healthier options, offering competitive prices that are often cheaper than those found in grocery stores (4m35s).
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• The 30% discount link is a significant advantage, as it applies to the entire grocery order, making it a cost-effective option for users (5m17s).
• Thrive Market is a convenient option for grocery shopping, allowing users to browse and purchase products online, with new items and deals available regularly (4m58s).
• The service is used consistently, with new orders arriving every couple of months, helping to save money and discover new products that may not be available in local grocery stores (5m23s).

Wheat & Gluten Differences (5m39s)

• As of 2015, Italy had an estimated 5% processed food intake, compared to the US, which has increased to around 70% (5m48s).
• The type of wheat used in Italy may be different, with a possible higher use of red wheat, which has a lower gluten content, making it easier for people to digest (6m3s).
• The soil quality in Italy is also believed to be different, which may impact the wheat's nutritional content (6m23s).
• The role of glyphosate in wheat production is a topic of debate, and its impact on human health is not well understood (6m33s).
• The overconsumption of processed wheat in the US may contribute to the development of an antibody response, whereas consuming whole, unprocessed wheat may not trigger the same response (6m52s).
• In Italy, most wheat is consumed in a whole food form, with pasta often made fresh daily, which may reduce the negative effects associated with processed wheat (7m0s).
• The "fresh factor" plays a significant role in Italy and France, where food is often made fresh daily, and this approach is harder to replicate in the US due to the larger consumer market and population (7m16s).
• The smaller town structure in Italy and France allows for community-based cooking and reduced food waste, as food is prepared in smaller quantities for local consumption (7m37s).

Different Mindset (nutrient density & quality vs short-term gratification) (7m54s)

• In Europe, particularly in Italy, the focus is on nutrient density and satiation when it comes to food, rather than just filling up or short-term gratification (8m0s).
• This mindset is centered around enjoying good food, feeling enlightened, and experiencing a connection with others, which ultimately leads to a cultural appreciation for quality food (8m36s).
• In contrast, the mindset in America and the UK is often more focused on short-term gratification and convenience, rather than long-term satisfaction (8m20s).
• Different countries within the EU have their own standards and cultural norms when it comes to food, such as Finland where it is illegal to sell non-raw honey (9m10s).
• Italy also has strong cultural norms around food, particularly when it comes to traditional products like bread and pasta (9m32s).
• This emphasis on quality and tradition can lead to a sense of mental satisfaction and appreciation for food that is often lacking in the US (9m38s).
• The prevalence of processed and unhealthy foods in the US is seen as a disservice to the population, contributing to widespread health problems and setting children up for a lifetime of illness (10m17s).
• The government's inaction on this issue is seen as a major concern, with some advocating for drastic changes to promote healthier food options (10m34s).

Nutrition Education is Crucial (10m38s)

• Ultimately, making a decision to change one's eating habits and opting for higher quality food is crucial, and it's about education and making that decision for oneself (10m38s).
• People often face challenges in making this decision due to being fit shamed or shamed about making choices for themselves, and the naturalistic fallacy that suggests it's okay to have a bit of unhealthy food, which can lead to overconsumption (11m1s).
• Willpower is harder to maintain when unhealthy food is easily accessible and addictive, with some people comparing sugar's addictive nature to that of cocaine (11m13s).
• Processed foods and sugar are difficult to give up due to their hyperpalatability, addictiveness, and widespread availability at an affordable price (11m32s).
• The widespread consumption of unhealthy food contributes to a system where people become sick and rely on the medical system and pharmaceuticals (11m50s).
• However, individuals can make a change and improve their health by making the right choices and educating themselves about nutrition (11m59s).

Same Food, Different Taste (12m4s)

• People generally agree that food in Europe tastes amazing, regardless of its health implications, and it's common to hear that Europeans eat foods that are considered unhealthy but still have better health outcomes, which raises questions about the relationship between food quality and health (12m12s).
• The difference in taste between European and American food is noticeable, with European food often being described as having more flavor and being made with heart, whereas American food can be hyper-palatable but lower in quality (13m20s).
• After spending time in Europe, it's possible for one's taste buds to adapt to a new level of flavor, making American food seem bland in comparison, with even fruit in American supermarkets having a uniform, manufactured taste (13m36s).
• In contrast, fruit in Europe, such as grapes, can have a more intense and varied flavor profile, with each piece of fruit having its own unique characteristics, rather than being engineered to taste a certain way (14m27s).
• The difference in food quality and taste between Europe and America is not limited to processed foods, but also extends to natural products like fruit, which can be engineered to have a uniform taste and appearance in America (15m7s).
• The experience of eating in Europe can make one realize that even natural foods like fruit can be "morphed" through processing and engineering to have a specific taste and appearance, rather than being allowed to grow and develop naturally (14m55s).

Protein, Meat & Eggs (15m10s)

• Protein quality in Europe was found to be better, with smaller portion sizes and less processed meat compared to the US, making it harder to achieve a certain level of protein intake in a day (15m10s).
• The size of meat products, such as chicken breasts, was smaller in Europe, suggesting they were not pumped with additives, and the taste and flavor profile were considered better and cleaner (15m25s).
• The UK was found to have better meat quality compared to the US, with more accessible high-quality meat options, whereas in Italy, it was harder to find steaks and other red meat (16m2s).
• Fish and smaller fish like sardines were readily available in Italy, providing a good source of protein, but red meat was less accessible, especially for those who didn't speak the local language (16m31s).
• High-protein dairy options were more available in Europe, with ultra-filtered milks and mozzarella cheese that had lower fat content and higher protein content without added whey protein (17m17s).
• Brands in Italy and France offered ultra-filtered milks and high-protein mozzarella cheese, providing convenient and high-protein food options (17m41s).
• In contrast, some US brands add whey protein to their products, such as Greek yogurt, which can be a convenient but less clean option (18m7s).
• High protein milk drinks and yogurts found in Europe have a high concentration of protein due to a process that strips some of the sugar and fats from the dairy, leaving a dry, higher protein, and lower fat product (18m27s).
• This process is similar to the one used for Greek yogurt, which involves filtering the product to increase its protein content, although it may not have the same probiotic effect (18m55s).
• Milk protein is considered one of the best proteins available, with a full spectrum of dairy protein, and is often used in scientific studies (19m10s).
• Living in Europe, it was difficult to find clean deli meats without sulfates and nitrates, unless purchasing from an actual deli, where options like paraham (ham and salt) were available (19m52s).
• The difference between low-quality cured meats and high-quality ones is significant, with the latter often having only two ingredients: meat and salt, and being made using a longer process without added preservatives (20m59s).
• An example of a high-quality cured meat is a famous Spanish ham that is hung for five to six years and has only salt as an added ingredient, with no sulfites or nitrates (21m11s).
• The process of making high-quality cured meats is often longer and more traditional, which can result in a more delicious and healthier product (21m33s).
• Processed meat often gets a bad reputation, but there are types of processed meat, such as certain hams, that can be beneficial and delicious when consumed in moderation (21m57s).
• Red meat, specifically beef, is often incorrectly categorized as processed meat, which is not the case (22m12s).
• Certain types of bacon, such as those from outdoor-bred pigs with no nitrates, can be a relatively healthy option when consumed in small amounts (22m36s).
• Bacon is high in fat and salt, but it can have benefits when eaten in moderation (22m50s).
• In some European countries, people often consume soft-boiled or poached eggs without added oils, which is a healthier option (23m0s).
• This method of egg consumption is more common in these countries, with people often eating eggs in this way five times more often than other methods (23m36s).
• Ordering food without sauces, bread, or other extras can be seen as unusual in some cultures, but it can be a healthier option (23m56s).
• Cultural norms around food can sometimes be off-putting, but they can also provide healthier options, such as eating more protein or choosing specific cooking methods (24m43s).
• It's essential to be mindful of cultural differences in food consumption and to make choices that align with individual health goals (24m51s).
• Tom Hopper had an experience in a hotel in Toronto where he was limited to one egg per person, and he found this to be unusual and restrictive (24m58s).
• He considered buying a pack of eggs and asking the hotel to cook them for him, but the hotel refused, citing a one egg limit per person (25m22s).
• Tom Hopper had a similar experience in a hotel in Switzerland where he was not allowed to pay for the hotel to cook five chicken breasts for him, despite offering to pay a fee (25m48s).
• The hotel in Switzerland cited culinary standards and refused to cook outside meat, but offered to provide one chicken breast per day (26m24s).
• Tom Hopper found these experiences to be interesting and noted that there seems to be a strong line between what is considered acceptable in terms of food and fitness in different places (26m35s).

Longevity vs Muscle Mass (26m50s)

• There's a trade-off between longevity, athletic performance, and maintaining muscle mass, and it's essential to consider this balance when deciding on a lifestyle and training regimen (26m50s).
• For those who want to build muscle and have athletic performance, it's crucial to consider the potential impact on longevity, as intense training can take a toll on the body (27m4s).
• It's essential to pick a goal, whether it's longevity, athletic performance, or maintaining muscle mass, and be okay if that goal shifts over time (28m4s).
• For young people, it's recommended to use their younger years to build muscle and put on mass while their joints are good, as this will carry them through life (28m17s).
• As people get older, it may not be possible to continue training with extreme intensity, and it's essential to consider the preservation of energy and prioritize what's truly important (28m32s).
• It's crucial to consider whether using all energy reserves on a vanity-driven goal, such as intense training, is irresponsible and takes away from other aspects of life, such as family (28m47s).
• Having a strong base of muscle mass early on can make it easier to maintain in the long run, and it's not necessary to push the body to extreme limits once that base is established (29m39s).
• Maintaining muscle mass doesn't require intense training, and finding a happy place where one feels good and can maintain their current state is essential (29m50s).
• Not everyone needs to bulk up or put on mass, and it's essential to consider whether that's truly necessary for one's goals and lifestyle (29m56s).

Where to Find More of Tom (30m27s)

• Tom Hopper can be found on Instagram, where his username is Tom Hops. (30m28s)
• Tom Hopper is only active on Instagram among social media platforms. (30m31s)