..helping us live life that little bit better... now, i'm not actually looking forward to this but it'll be really interesting to see what happens. ..changing the health habits of a nation. coughs. good look? do we like that? definitely. laughs. and that's how the bowel should look, so it looks all normal. - trust me, i'm a doctor. ..we did. good—looking guy. i'd trust him. but his broadcasting career was much more than that. and do all the children have...? three. three! three. stretching across almost four decades, michael was a world—class journalist and film—maker... 0h! whoa, whoa, whoa! ..communicating complex science to millions in his uniquely accessible voice. normally, i would feel extraordinarily guilty about eating breakfast like this but, um... you're doing this for science. ..but i'm doing it for science — exactly.

research coming out of the laboratories is challenging long—held beliefs. it has altered the way i live my life, and it may alter the way you live yours. this is the story of... —— this is the story of michael mosley, the doctor who changed britain. i'm going to drop this ruler in a moment and you're going to catch it. i want to catch it as low down the ruler as i can? you're going to try and grab it as quickly as you can. ready... ..steady. .. go! i only got to work side by side with michael mosley on just a couple of occasions but i've known him for many years and admired him for even longer. processing speed peaks in our early 20s — some time ago — and decreases steadily after that. laughter. michael's ability to connect with audiences was an inspiration... 0k, squeeze! ..and when i got to know him, it came as no surprise that the off—air michael was just as warm and friendly. now, what i've learned is i clearly need to start gaming, preferably in french, and that hannah needs to get

down to the gym more. 0h. hmm... maybe in the new year. michael embraced soft experimentation so you didn't have to and always under medical supervision. but that wasn't the only prize he took from the experience. when michael went to the other side of the camera and began his presenting career, he embraced self—experimentation, so we didn't have to, and always under medical supervision. now, i'm about to do something that, many years ago, i swore i would never do. it's dangerous, it's addictive, it's disgusting and there's a good chance that i'm going to be sick, which is why i've got a bucket down there.

to discover whether vaping is less harmful than smoking... rumble by link wray plays. ..he forced himself to try both. ah, god! and people do this for pleasure? that was a really horrible. that was really rank. there was little he wouldn't do in the name of science. and when it came to an experiment about pain, his natural curiosity overcame his natural instincts. 0k... ah! god! that is just absolutely horrible. i'm just pushing a needle right through my hand. i don't know if it's got through the other end. sticking out there. argh! this is only possible because my hand has been numbed with local anaesthetic. pain is such a visceral thing that it's not surprising that the quest to find a way to control it has been such a driving force in the history of drugs. michael wasn't just willing to share his thoughts and feelings with the public, he was happy to reveal his innermost secrets. at the science museum, he swallowed a camera to film his lunch travelling right through his intestines. it's going on its long journey.

i can't get it back. it's too late. so, this is the first green thing i've seen for about three days. mmm! it's not the most relaxing place to eat but that doesn't stop me polishing this off in no time at all. it shows what a fantastic job the stomach can do. it's really done a blenderiserjob here. i think i saw something which was probably the beetroot going past as well. a sort of red thing. 0h, there's a great big leaf! there's a leaf there. and it looks like a bit of beetroot over there on the top. and where the camera goes, other things would follow, as michael turned his body into a living laboratory. the time has come for me to give myself tapeworm. i'm feeling mildly apprehensive. i think i'm confident that it should be safe. it is a very strange thought that there are millions of people who are infected

by parasites who don't want to be, and i'm about to deliberately infect myself. but i hope it's not something i'm going to regret. here we go. ahh! there they go. in just a few seconds, the tapeworm cysts are in my stomach. that's full of acids that normally help protect us from disease. but the tapeworm uses our defences to its advantage. the acids dissolve the outer case of the cyst, releasing the worm inside, which then passes into my intestines, looking for a home. and six weeks later... ah! that is it! that is the tapeworm! you can see it. oh, god, that is horrible. i don't know if i'm absolutely disgusted or i'm actually quite excited.

wow. because it would have been hugely disappointing to have gone all the way to kenya, come back and seen nothing. but what's amazing is i've not experienced anything and yet, you can see it there. imean, it's... that is so weird. yet, with each daring challenge, michael introduced us to the wonders of human biology. he would ask us to stop and think about the things that we take for granted but upon which our lives depend. he even demonstrated how nutritious blood is by making a meal with his own. in a playful, ghoulish mood, i decided to make a traditional british blood dish with a less—traditional ingredient — my own blood. so, here we go! not very attractive—looking but i've managed to get two black puddings out of 330ml of my blood. this should be actually quite nutritious —

plenty of protein, lots of vitamin c and iron. here we go. black pudding a la michael. mmm. not bad. could do with a bit more salt, i think. i obviously don't have very salty blood. i don't think it's going to take off as a national dish, this. quite chewy. as a presenter, michael had the chance to travel the world and meet people, and loved to do so. he's actually seeing the world in a sort of completely seamless, stable fashion. i mean, it really is extraordinary. wherever he went, he made friends. like the brazilian family, each with an extra digit. how many children do you have?

how many children? three children. 0k. it's notjust children, but cousins and stuff? yeah. and do all the children have...? three. three! three. que rico el mambo by perez prado plays. as michael relished life, he neverforgot about its fragility. this is harrison and he was born at 23 weeks, which is incredibly early. and you just feel, you know, so much emotion looking at a baby that is this small and this young and this vulnerable. you know, he really shouldn't be here — he should be inside his mum.

often born without fingernails and with their eyelids sealed shut, these premature babies are fighting for their lives. inside their bodies, vital changes which should have happened while in the womb still need to take place. i'm not sure what he can see or how much sense he can make of the world because the neurones in his brain are not fully formed, his senses are not fully developed. my oldest son was born premature, and it's very moving. it takes me back, as we were worried about him, that he was early. but not as early as this young boy. as a father of four, family was always the most important thing to michael and his own frequently made an appearance in his films.

when it came to an exploration of the teenage years, michael had the perfect cast literally on his doorstep. i've got three kids at home. there's kate, who's ii, and she has yet to go through puberty, so she's still a sort of cheerful girl. i've got jack, who's at the other end, and he's 18 and he's rapidly becoming an adult. and then, there's daniel in the middle, who's 16. we watched michael's family grow as michael aged with us, becoming older, wiser and ever more curious. as he began to develop some of the conditions of middle age, he interrogated his own health to help make us better. virtually all the nutritional value is in — is in the peel. a defining moment for michael was making a 2012 horizon film called eat fast and live longer. this is generally what i'll have each morning. the whole thing? yeah. it feels a bit like being in the headmaster�*s office,

doesn't it, when we're waiting for the results? laughs. will you get an a*? will i get a b—? michael had his body composition measured againstjoe, who lived on a calorie—restricted diet. total body fat - injoseph is 11.5%. this is typical of a super athlete, you know? - this 11% body fat, it's very low for a 50—, l 54—, 55—year—old man. yours is 27.1% fat. a third of your body is fat. thank you... laughter. ..for making that point so emphatically. and he's still not done talking about my fat! the abdominal fat is around 30%. i abdominal fat is. really the bad guy. the higher the abdominal fat, the higher the risk— of developing type 2 diabetes, there's no doubt about it. - and it's also a risk factor for cancer. i after this unexpected news, michael set out on a journey of discovery that would

change not only his life but the health habits of a nation. he learned about the powerful new science behind the ancient idea of fasting and embraced intermittent fasting, eating just a fraction of his calories on a couple of days a week. i think it's getting to me because last night, i had a dream, and i dreamt i ate a sandwich and then, i felt fantastically guilty. so vivid, i had a look round to see if there were any crumbs in the bed, but there weren't. i guess time to go to work. for michael, who'd recently discovered he was pre—diabetic, intermittent fasting had life—changing results. right. the moment of truth in which i discoverjust how much weight i have lost. these are a special type of scales which are going to measure my weight accurately but also, apparently, my body fat. hey, that is fantastic!

that is 173.8 pounds, which means i have lost well over a stone. and my body fat when we did it before was 27% and now, it's below 20. that is really, really pleasing. i wanted my wife clare, who is a gp, to share my results. so, this is my igf, which is kind of my cancer/ageing risk. this one's come down to half... yes. ..on the two—day fasting. two—day diet. yeah. all of them... yes. ..have shown the improvement that you kind of hoped for. yes. that basically means you're not actually going to have to take tablets at all at the moment... no, absolutely. ..if you stick to it. well, you're looking good on it. chuckles. thank you. i have to say that's really amazingly good news. mmm. but there was one condition that, like millions of us, dogged michael for years.

according to the british sleep council, a massive 70% of us feel we get less shut—eye than we need. once again, michael shared something that was important to him, which was also on the mind of the nation. i don't have any problems going to sleep but at 3:00 in the morning, almost every morning, bang! i'm awake and i take ages drifting off again. i'm simply not getting enough sleep. so, michael tried out a new approach to sleeplessness — one that involved an unexpected part of his body. so, what i've got here is something that's called a prebiotic. and what it consists of is a sort of white powder. and it's a bit like a fertiliser for the bacteria in my gut. it looks a bit like dried milk powder. i'm told it's completely tasteless. it's gone into a slightly disgusting—looking lump. but apparently, my bacteria are going to love this. it's coming, guys!

ahh. doesn't have any flavour. a week later, michael found out whether helping his gut had improved his sleep. if we look at the day before you took the supplement, 79% of your time in bed was spent sleeping... right. ..inactive, which is what the watch measured and 21% of your time in bed is spent awake. but, interestingly, five days after taking the supplement, your sleep went up to 92%... wow. 0k. ..and 8% you spent awake. right. so, that is very interesting that you should say that you did sleep better. when you see the raw numbers and itjust makes you think, blimey! but it kind of felt like that. but there's something quite impressive about seeing it. the only thing that i was puzzled about was on night three, it went down a bit. so, that was actually a saturday night. so, i don't know what you were doing. i had a few drinks, i think. 0h, right, 0k. yeah, that may have undone some of the good. i wondered at the time whether you'd notice. oh, yes! can't get away with anything.

michael put himself through more pain for our gain by immersing himself in very cold water. jeez! oh, god! god! ow! ow, that hurts! cold water swimming has the potential to boost your mood, brain and immune system. ah! 0h! and so, michael persisted and took the plunge again and again. now, if i lower myself a bit... ooh! ..what happens is that the blood vessels all constrict and my blood pressure is probably shooting up around

now as my body desperately tries to conserve heat. and it is getting both incredibly painful and also numb at the same time, so it's probably time to come out. eventually, michael regularly embraced the cold water challenge. ok, so this is a nice warm shower. and in a moment, i'm turning it to brutally cold. here we go. ooh, yes, that is cold@ i have to say that when i first do it and when i first did it, i used to scream and shout and sing. now, i'm much more stoical. so, there are a range of benefits to be had from cold showers. you only really need to do about a minute. it's beginning to penetrate my bones now and i think i've had enough. michael remained at the cutting edge of science. he tapped into the revolution in exercise science to transform our understanding of what makes us fit. the last few seconds — really difficult. what improves aerobic fitness and lowers our

risk of diabetes. and to do that, michael tried a very different way of exercising. what we're going to do is introduce you to the hiit protocol, the high intensity training protocol... right. ..which, overa period ofjust a few minutes a week, we should be able to demonstrate that you can dramatically reduce your response to a glucose drink. you see, this is what i find utterly, utterly, utterly unbelievable, i have to say. yes. i mean, i knew, because i had read your research before i came, that you were going to say this but it goes against absolutely everything i was taught when i was in medical school and everything i have read since. how long do i have to do? today, you're going to be cycling maximally for about 20 seconds and then, you're going to have a short rest. laughs. 0k. and you're going to repeat that two more times. 0k. because that really doesn't sound like exercise, i have to say. well... two — three bursts of 20 seconds? yes. and i have to do this how often a week? well, we would like you to do

it three times a week. it only adds up to a grand total of three minutes. that's just three minutes of high—intensity exercise a week. and that is absolutely nothing. well, we're going to show you that that's actually quite a lot for the metabolism and your muscle and it will make a really good difference. here you could do this in your suit if you really wanted to. go! i see you baby by groove armada plays. after four weeks of exercising for three minutes a week, michael's results had, indeed, improved. he'd shown a way for the time—starved to stay fit, and it soon caught on. five more seconds. keep on going. you're doing well. and you can stop. god! no sweat marks. clea n. no sweat marks or anything like that. by 2013, michael had become one of the nation's go—to doctors... so, how have you been, jim? i've been very well, thank you. yes, everything's

been going fine. ..with a weekly show devoted to health. this is trust me, i'm a doctor. soon, michaelappeared to be everywhere. can we be nudged into healthy habits if caught at the right moment? good—looking guy. i'd trust him. so, soon there could be cardboard cut—outs of me scattered all over the country. a terrifying thought — an army of michaels across the country telling you to eat fruit and veg. if you want to avoid buying more junk and use the power of the timely reminder, you don't need a life—size cut—out of me. a note—to—self on your shopping list should do it. over nine series, the team translated the very latest research for popular consumption. there is good evidence that eating earlier can help us be healthier and maybe even lose weight. there's an old adage — breakfast like a king, lunch like a prince, dine like a pauper.

and it would certainly be a good idea to avoid that fatty, sugary food late at night when your body is least able to deal with it. if you have to have that fry—up, have it for breakfast. michael's reputation for demystifying science meant that when the world faced an unprecedented pandemic of a then unknown scale, michael's was the reassuring presence we turned to for the facts. in a horizon special in 2020, he was allowed a rare glimpse of our first line of defence against the coronavirus. vaccines are estimated to prevent more than 2.5 million deaths every yearfrom infectious diseases like measles. i want to find out how a process that normally takes years is being fast—tracked safely. i'm on my way to porton down in wiltshire. it is one of the most secure testing facilities in the uk.

researchers here work on some of the world's most dangerous diseases like anthrax, ebola and the plague. all that has stopped and we've diverted all our attention and capability for coronavirus. even through lockdown when we were urged to stay at home and stay safe, michael found a way to keep us both healthy and happy. pilates is a series of exercises invented byjoseph pilates a century ago and it's been shown to improve core strength, reduce back pain and also reduce anxiety. with characteristic commitment, michael shut himself away in the quiet of his wife clare�*s wardrobe to record his new podcast. each episode featuring a health tip.

drinking beetrootjuice may lower inflammation and may also help the ageing brain. i'm practising the ancient chinese martial art of tai chi. and this is absolutely rammed with a powerful antioxidant called lycopene. so, there you go — that is just one thing which could benefit your brain and your body in ways that you might not expect. radio 4'sjust one thing would go on to become one of the bbc�*s most popular podcasts. great. done. and one of the reasons i really enjoy doing these sort of podcasts is i get to chat to people who i find really, really interesting. i obviously would like to age better but i also profoundly believe that doing these sorts of things is also of value to the wider community, to people who are listening. this is a sort of science—based show where the tips we promote actually make a difference. so, i guess that's where my sense of purpose comes from. for the millions of us who have watched and listened to michael

over the years and those lucky enough to have known him, one thing is abundantly clear — his enthusiasm to communicate the latest science never dimmed. he took every opportunity to open our eyes to a new piece of research... isn't that majestic? ..a better way of living, never telling but encouraging... mmm, tastes good! ..with a kind word in the ear... the oxytocin is being produced. he's feeling the same sort of, if you like, love. ..a nudge to do that just one thing. touching millions of lives in the most modest of ways, dr michael mosley achieved what so many broadcasters dream of. he made a difference to people's lives, changing the way we see ourselves,

our health and our wellbeing. and in doing that for so many people for so many years, he leaves britain for the better. hello. the next few days look set to bring the warmest weather of the summer so far. 2a degrees was our top temperature on saturday, but over the next few days as this warm and rather humid air surges northwards, we can expect higher temperatures than that — perhaps into the high 20s celsius. some good spells of sunshine but not necessarily clear blue skies all the time. there will be some areas of cloud. indeed, on sunday morning, some areas of cloud, mist and murk for parts of western england and wales, particularly over some of the hills and around some of the coasts. we'll keep some patches of cloud through the day on sunday. sea breezes developing around some of the coasts. northern ireland having a nice—looking day, spells of sunshine.

similar story for scotland, although a little bit breezy in the western isles — 16 celsius for stornoway but more generally 19—25 degrees — a very warm—feeling day and quite a warm night, actually, sunday night into monday. still some areas of cloud, a bit of mist and murk here and there but those temperatures in the centre of london, no lower than 15 degrees, maybe getting down to ten in aberdeen and glasgow and in newcastle. but with this area of high pressure in charge for monday, it's going to be mainly dry and, actually, even warmer. this frontal system out to the west — we'll have to keep an eye on that — will start to bring a little bit more cloud, i think, into parts of northern ireland and western scotland with just a small chance for a shower but elsewhere, some spells of sunshine, a bit of patchy cloud at times but look at the temperatures — 2a for parts of northern ireland, 26 in northern scotland, across england and wales, widely into the mid 20s, 27 or 28 across the south—east corner. now, through monday night into tuesday, that weather front in the west will start to make inroads — more cloud, perhaps some outbreaks of rain

across northern ireland, parts of scotland, maybe into the north of england as well. so, here, a little bit cooler for tuesday but further south and east, if anything, those temperatures climbing further — 28, perhaps 29 degrees. now, the big uncertainty in our weather story is about how quickly things will change because it looks like our area of high pressure will loosen its grip. fronts pushing in from the west, low pressure drifting up from the south. one or both of those features will bring something more unsettled and a little bit cooler by the end of the week. but there is huge uncertainty about how quickly that change will take place and before it does, some very warm weather on the way.

live from london. this is bbc news. the united nations has criticised israeli troops for strapping a wounded palestinian man to a military vehicle and driving him through the west bank city ofjenin. egypt strips more than a dozen travel agencies of their licences for organising illegal hajj pilgrimages, as the death toll from the heatwave tops 1,000.

police in spain decline an offerfrom british police to search for 19—year—old jay slater, a week after he went missing in tenerife. and an artist is given the royal seal of approval, after his work depicting the red arrows is approved by the king. hello, i'm catherine byaruhanga. welcome to the programme. the un has accused israel of using a wounded palestinian as a human shield after a video emerged of a man tied to the bonnet of a military vehicle. the israel defence forces have admitted its forces violated protocol during what it's calling a "counterterrorism operation" in the city ofjenin in the west bank on saturday. a warning viewers may find the video we're about to show distressing. the wounded man can be seen

lying on the hood of a vehicle as it drives past two ambulances.