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00:00We all want simple ways to feel better.
00:04Maybe you want to know how to kickstart your day.
00:07Or perhaps you're having trouble remembering things.
00:10Maybe you want something to lift your mood.
00:15Following in the footsteps of Dr. Michael Moseley in his hit podcast, Just One Thing,
00:21we're travelling across the country.
00:23Ta-da!
00:24This is going to be good for you.
00:26I'm really excited for this.
00:27Asking people to make one small change for big benefits.
00:32Any idea what it is?
00:33I haven't got a clue.
00:35I haven't done gardening before, but it's the first time for everything.
00:38Sharing the quick and easy ways we can all improve our lives.
00:43All in up!
00:45By doing just one thing.
00:47I feel so happy that we're doing this.
00:49I can't believe how much it has changed my life.
00:58Today, I'm in a city that has more miles of canal than Venice,
01:02and is the birthplace of the Balti curry.
01:05It's Birmingham.
01:08Today's Just One Thing sounds almost too good to be true.
01:12It could take a lot of the guilt out of one of my favourite guilty pleasures.
01:15It could help your heart, reduce the risk of type 2 diabetes,
01:19and even boost your brain.
01:21It's eating dark chocolate.
01:27I'm meeting 24-year-old fitness entrepreneur Bilal.
01:32Bilal.
01:33So, lovely to meet you.
01:36Come on in.
01:36Tell me a bit about yourself, Bilal.
01:38I run my own fitness business, and we run community events,
01:42and we do coaching, essentially.
01:45I like to keep myself busy.
01:46I'm really into fitness, health.
01:48That is a busy lifestyle, Bilal.
01:51Do you look after yourself in that mix?
01:53Definitely.
01:53I try to train pretty much every day.
01:55Yeah.
01:56Diet-wise, you know, I eat a decent amount of protein in,
01:59we get our vegetables in.
02:01You know, sweets, I struggle a little bit with that.
02:04Even a guy like you, you train people, you're obviously really fit,
02:07and then you're eating loads of sugar.
02:09Yeah, yeah, I know.
02:10We all have our vices, I suppose.
02:13We do have our vices.
02:17I think when I was younger, I just used to have sweets sparingly.
02:21In my university days, you know, I used to have,
02:24after a long day of lectures and assignments,
02:26I think the way I would just treat myself
02:28is through having a packet or two of fizzy treats,
02:32a lot of, like, sticky confectionaries,
02:34a lot of sticky treats, such as baklava
02:37or an Indian one called gulab jam.
02:40However, his sweet tooth has finally caught up with him.
02:45I have around four fillings right now.
02:47They've always told me, like,
02:48yeah, you need to chill out with the sweets.
02:51But, yeah, I haven't had a filling in...
02:55I had a filling three months ago, yeah.
02:57I had a filling three months ago,
02:58but I've been doing a bit better since.
03:02To be honest, I think it's a family thing as well, you know.
03:05My mum also has a very big sweet tooth.
03:07Both my grandparents did type 2 diabetes.
03:10It's quite prevalent in my family, you know.
03:12So if there's history in the family of diabetes,
03:15is that a worry for you?
03:18Definitely.
03:19My father, he went to a check-up recently
03:22and he got told that he was pre-diabetic.
03:24So, you know, my granddad had type 2 diabetes.
03:27He passed away before I was born.
03:29So, yeah, ultimately,
03:31if I keep going on in this trajectory,
03:33it's looking pretty bad for me.
03:36Well, I have one small change for you, Bilal,
03:40that I think is going to make a big difference to your life.
03:44And we're going to find it in here.
03:48Interesting.
03:50Hopefully, you'll be surprised.
03:52Yeah.
03:52Come on, then, let's get in.
03:55Bilal might be confused about what's in store.
03:58A sweet shop is the last place he'd think would be good for him.
04:02Bilal, believe it or not,
04:04there is just one thing in this shop
04:07that will help your heart,
04:09can lower the risk of type 2 diabetes
04:12and boost your brain.
04:14Do you have any idea?
04:16Oh, no.
04:17That might be what?
04:18I think I know what it is.
04:19Oh, yeah.
04:21It's dark chocolate, isn't it?
04:24It's dark chocolate.
04:26But you have said, oh, no, there,
04:29which is of slight concern.
04:31I hate dark chocolate.
04:32What is it about dark chocolate that you don't like, Bilal?
04:35Very bitter taste, you know.
04:37Even though some things typically taste bad,
04:40is it good for you, right, like medicine or whatever,
04:42so dark chocolate is kind of the same, right?
04:45Dark chocolate may taste bitter,
04:47but it's far lower in sugar.
04:49And the bonus for Bilal
04:50is he only needs to eat a little to get the health benefits.
04:54Instead of your sugary treats,
04:57you swap those out for just two little blocks of dark chocolate instead every day.
05:06How would you feel about trying that, Bilal?
05:10I'm open to it.
05:11I like your attitude.
05:13This is very much a swap, not a free-for-all.
05:17Dark chocolate's still high in fat, so you shouldn't overdo it.
05:20But the good news is that eating cocoa,
05:23the main ingredient of dark chocolate,
05:25is linked to a lower risk of death
05:27from things like heart attacks and strokes.
05:30And it's because cocoa has high levels of plant nutrients called flavanols,
05:35which are really good for your heart and your brain.
05:39Flavanols can be found in plant foods like strawberries and grapes,
05:43but the cocoa-rich beans of the cacao tree
05:45are one of the richest sources.
05:48OK, this is 74%.
05:50Do you fancy giving it a little taste?
05:52Yeah, let's go for it.
05:53I'll let you do the honours.
05:54OK.
05:54Come on, you might have had a golden ticket.
05:59Mmm.
06:00You know what?
06:01It's not as bad as I remember.
06:03There you go.
06:04The higher the percentage, the higher the flavanols.
06:06But if it's too strong for you, you're not going to stick to it.
06:09So around this percent is a good place to start, I reckon.
06:12Precisely.
06:13Yeah.
06:13So you've accepted the challenge?
06:15Yep.
06:16Good luck with it.
06:17Can't wait to see how you get on.
06:19I'm going to take this with me.
06:20I'll see you soon.
06:20See you soon.
06:22When I walked into the sweet shop, instantly I was a bit flabbergasted.
06:26The whole idea was that I was meant to get over my sweets problem, but, you know, there
06:31I was walking into a sweet store.
06:32I've never been a fan of dark chocolate.
06:34Two squares a day doesn't seem like a lot, but I'm willing to try it out and trust the
06:39science.
06:41Well, I think that went quite well.
06:43Slightly worried when Bilal says he hates dark chocolate.
06:46I feel for him, though, because I've always had a sweet tooth.
06:49I'm the girl who would eat my entire selection box on Christmas morning.
06:52But he's heard the facts.
06:54I think he's willing to give it a shot.
06:56Two cubes of dark chocolate a day.
06:58I think he can do it.
06:59And do you know what?
07:00I might give it a go myself.
07:03There's plenty of evidence behind the health benefits of dark chocolate.
07:08In one study, a single square of dark chocolate a day was enough to lower people's blood pressure
07:14in just three months.
07:16It could also reduce the risk of type 2 diabetes.
07:21In a study of almost 200,000 people, those who ate dark chocolate five times a week had
07:27a 21% lower risk of developing the disease.
07:31And it could even keep your dentist happy.
07:34One study found that those who ate chocolate bars had a 54% reduced risk of gum disease.
07:41Now there's something to smile about.
07:45Bilal's off to a sweet start with his dark chocolate challenge.
07:48But trying something new isn't always easy solo.
07:52So he's asked his friends, SJ, Michael and Neil, to help.
07:58They've got no idea what lies in store.
08:01Welcome, guys.
08:04It's quite a nice place to come to, isn't it?
08:07Yeah.
08:07And I have brought you here for a tasting session.
08:12Have you got any idea what we might be tasting today?
08:15Uh, lemons.
08:17Something upper class.
08:19Something upper class.
08:19Something posh.
08:20Something fancy.
08:21Okay, let's find out what your just one thing is.
08:24Let's go, let's go, let's go.
08:25Here it comes.
08:27I still can't see it.
08:27It kind of looks sarcastic.
08:29Is it chocolate?
08:30It's chocolate.
08:32Oh my God.
08:33What are these percentages?
08:34I don't like dark chocolate.
08:35You don't like it?
08:36I think it's very bitter.
08:37I think it's something that, like, older people have.
08:40Okay, and do you eat milk chocolate or dark chocolate?
08:43Dark chocolate.
08:44There you go.
08:45I always avoid normal chocolate.
08:47Because I didn't know there was benefits to it.
08:49But this could change things for me a little bit.
08:52So we're looking at swapping out the really sweet treats
08:55for a couple of pieces of dark chocolate.
08:58But he needs your support, guys.
09:00I got you, man.
09:00We got you.
09:01Yeah, I'll push you, make you do it.
09:02Yeah?
09:03Yeah, right, right, right.
09:04You want me off.
09:05Zoe as well.
09:05Yeah, I know.
09:07I'm on board.
09:07I'm on board.
09:09Time to test them on a range of dark chocolates,
09:12each one a different cocoa percentage.
09:16So we've got all the way from 65, 75, up to 85.
09:20The more cocoa, the more bitter the bite.
09:24Really, if you want the benefits,
09:25you need to go to your higher percentages.
09:27So how dark a chocolate can they handle?
09:30Okay, we're going to start with the 55%.
09:32This is the only one of these chocolates here
09:34that does contain some milk.
09:36We need to do a cheers, don't we?
09:37Yeah, okay.
09:37Yeah, cheers.
09:38Yeah, good luck.
09:39He's only 80.
09:39Look how it's grown.
09:40He's only scoci.
09:41Cheers.
09:41Go on, yes.
09:42Cheers.
09:44Mmm.
09:45Oh, that is horrible.
09:46I think it just tastes like regular milk chocolate.
09:48Right.
09:49I would eat this all day.
09:51It is bitter.
09:52It is really bitter.
09:54Apart from SJ,
09:55they're all finding this a bit too easy.
09:58Time to ramp up the bitterness.
10:00Up to 65%.
10:02Good luck, team.
10:05That one is way worse than the first.
10:07It's worse.
10:07If that's just 10% and it's a major joke.
10:11Yeah, that's a lot stronger.
10:13Generally, as the percentage and bitterness increases,
10:17so does the hit of heart-healthy flavanols.
10:20So can I push them to 75%?
10:24That's like a more complete flavour, that is.
10:27You are a dark chocolate connoisseur, Neil.
10:30I might be.
10:31I didn't even know I was.
10:32Yeah.
10:33The aftertaste, I cannot roll with it.
10:34It's horrid.
10:36At 75%, there's great news for their hearts and teeth.
10:40It contains almost half the sugar of most milk chocolate.
10:47Finally, 85%.
10:48This one is way more bitter.
10:50Too bitter.
10:51I feel like the aftertaste for the 85% was a lot worse.
10:55So I'm not convinced SJ is really enjoying this.
10:58And Michael, we've not won you over.
11:00No, I didn't like that one.
11:01Bilal, how was that for you then, the 85%?
11:04Definitely the strongest one I've had so far.
11:06OK.
11:07But, yeah, ultimately, I'm getting used to it.
11:09The higher the percentage, the better the half benefits.
11:13Yeah, more flavanols in the higher percentages.
11:16So 75%, I think, is a good place to aim.
11:20After that experience, are we in on this just one thing?
11:25I'm doing it for you.
11:26I'm in.
11:27I know that you're going to be struggling with me.
11:28So I'm there.
11:30Yeah, I'm with you.
11:31I love my friends, man.
11:33They're all here for me, you know what I'm saying?
11:35That's so good.
11:38I do not like dark chocolate whatsoever, but because of finding the health benefits today,
11:45because of just one thing, I'm willing to give it a go.
11:48As a whole, I think this challenge is going to be quite eventful.
11:51I think we're going to learn a lot about ourselves.
11:55Turning to dark chocolate may be new for Bilal,
11:58but we've been using cocoa as a cure for thousands of years.
12:02The Mayans and the Aztecs drank the bitter cacao brews
12:06because they believed it gave them strength, vitality and divine wisdom.
12:11By the 18th century, chocolate had made its way to Europe
12:15and doctors were prescribing it as a remedy for all sorts,
12:19from poor digestion to heartbreak.
12:21See, even back then, it was our go-to comfort food.
12:29Oh, that's quite bitter.
12:31But it was only in the last hundred years
12:34that science began serving up the evidence.
12:37Researchers discovered flavanols,
12:39and they realised they have a choc-a-lot of health-promoting benefits.
12:47Time to see how the group are getting on with their challenge.
12:52We're over here today at our calisthenics workshop,
12:55and, yeah, honestly, so far, challenge has been okay.
13:00I have reduced the amount of sugar I've been having,
13:02so, yeah, I have been eating my dark chocolate.
13:04I have messed up a few times.
13:07I have had a bit of sweets and sugar here and there.
13:10Bro's eating sweets right now.
13:11On the way to the shoot!
13:13On the way to the shoot, he's eating sweets!
13:15I haven't had any in days, bro.
13:17He's got a long way to go.
13:18He's got a long way to go.
13:19We knew this was going to be hard.
13:21Well, Al's low-sugar lifestyle is still a work in progress.
13:27And as confident as Michael may appear, he's also struggling.
13:31I don't even want to eat this, to be fair.
13:33But, yeah, here you go.
13:35Dark chocolate, Mal.
13:40Disgusting. I like it.
13:42Two cubes a day, Michael.
13:44That's the deal.
13:45Whilst Neil is sticking to the challenge.
13:48Almost.
13:50I have had my dark chocolate this morning.
13:53I am kind of feeling the benefit of it first thing in the morning.
13:56But for now, I'm going to get myself a little sugar rush because I deserve it.
14:02As Neil bends the rules, SJ is struggling with the basics.
14:07Oh, that tastes disgusting.
14:15That is horrid.
14:16Oh, I don't know how people choose to actually eat this.
14:20SJ is not the only one put off by the bitterness.
14:23Most Brits still reach for milk chocolate because it's sweeter and creamier.
14:28My 16-year-old daughter, Nellie, included.
14:31Hello.
14:32Hello.
14:33I thought you might appear if there was chocolate around.
14:36Chocolate around.
14:37What are you doing?
14:38I'm breaking up some chocolate because I'm going to melt it.
14:42Mmm.
14:43I know you love chocolate.
14:46Milk chocolate.
14:47OK.
14:48Do you like dark chocolate?
14:49It's just really bitter.
14:51Really bitter?
14:52I literally cannot handle it.
14:53Really?
14:54Do you want to try this?
14:55I'll just give it a little go.
14:57Just a tiny nibble.
15:02Yes.
15:03That's, like, the most bitter dark chocolate you could get.
15:06I'm so sorry to do that to you.
15:08Would it make you feel better about dark chocolate if you knew it was better for you?
15:13Less sugar in it and very good for your heart and your brain.
15:17I'd rather just have milk chocolate.
15:19What do you think I'm like with chocolate?
15:20It's always on the shopping list, even if we don't need it.
15:25I know.
15:26I know.
15:26And do you ever notice your supplies of chocolate that you keep in your sneaky bedroom door disappearing?
15:31100%.
15:32I have a plan to sweet talk her round to the dark stuff.
15:36First, we need to melt some.
15:39When you're melting dark chocolate, you can't do it too hot too fast, because otherwise the flavanols will break down.
15:47So you have to go slow and low when you're melting dark chocolate.
15:51Please don't ever say slow and low again.
15:55The cheek I have to put up with.
15:57Just focus on the job at hand, Nelly.
16:00Melting once should be fine, but I'm sticking to a low temperature.
16:04Chocolate's nicely melted.
16:05Here we have some blueberries and some strawberries.
16:09You know me too well.
16:10The good thing here, you get a little bit of sweetness, but they also have flavanols in them.
16:15So you're going to get double flavanols.
16:17The sweetness of fruits like berries can tone down the bitterness that puts some people off.
16:25Ready?
16:26Mmm.
16:28I want one.
16:29Mmm.
16:30That's delicious.
16:32I love that.
16:34Mm-hmm.
16:36How good is that?
16:38That is actually really good.
16:40It's really good.
16:41So now, have a convince you that dark chocolates.
16:44All right.
16:45You know what?
16:46I think you have.
16:47Have I?
16:48Yeah.
16:49Excellent job done.
16:50Cheers.
16:51Oh, messy.
16:53Mm.
16:54Looks like I have a convert to the dark side.
16:57And she's not the only one.
16:59Over 30% of Brits have also made the swap.
17:03But I think some of our gang might need a bit more convincing.
17:06So I've given them golden tickets to visit a chocolate factory.
17:12They churn out more bars than you could eat in a lifetime.
17:15And Rosemary Undekoba is their master chocolatier.
17:20She's part of the team that ensures the chocolate both looks and tastes great.
17:25Talk about a dream job.
17:27Hello.
17:27Hello.
17:28How you doing, how you doing?
17:29Welcome, guys.
17:30We make chocolate.
17:31And you guys will be making some today.
17:33Nice.
17:34Yeah.
17:35Ooh, I hope you're ready for it.
17:37First, a quick look at what chocolate actually starts life as.
17:43Does anybody know what this is?
17:44Cacao pod thing.
17:46Cacao pod, absolutely.
17:47And that is cocoa beans.
17:50These cocoa beans were grown near the equator and shipped to the factory to be ground up.
17:57They're packed full of healthy flavanols, but are a hefty 100% on the bitterness taste scale.
18:04As the guys are about to find out.
18:07Oh, it smells like a strong chocolate.
18:10It smells like milk chocolate.
18:11It looks like coffee.
18:12I like that.
18:14Ready, steady, go.
18:18That's even worse.
18:19Nah, man.
18:22That's literally like...
18:23That's coffee, basically.
18:24That's basically coffee.
18:25No, that's cocoa bean.
18:27Yeah, that's terrible.
18:28But that's pure chocolate you just had.
18:30If you then want it to be sweeter...
18:33Yeah, how does that work?
18:34You add, what do you add?
18:35Sugar.
18:37Absolutely.
18:37So you add your...
18:40Cain sugar.
18:41Okay.
18:42And that makes it sweet.
18:44Okay.
18:44And if I want it to be more fluffy...
18:47I will add cocoa butter.
18:49You only have three ingredients.
18:51And those are your three ingredients.
18:53At this artisan chocolate factory, the ingredients are mixed for four days, creating smooth, creamy chocolate bars.
19:01But some manufacturers add an extra step by using a process called dutching.
19:08Well, dutching is a system where they use chemicals to actually treat the cocoa powder.
19:15And what dutching does is it takes away the bitterness.
19:18This makes the dark chocolate more palatable, but it also wipes out much of its goodness.
19:24So dutching strips of some of the natural flavors you get, like the flavanols.
19:32Manufacturers in the UK don't have to state whether they use dutching.
19:36So it's hard to know if your bar has lost its flavanols.
19:40But the good news is it's usually only applied to very high cocoa chocolates.
19:45So if you stick with 70% to 85% cocoa, you should avoid it.
19:52The team's chocolate is ready to be turned into bars, which is easier said than done.
19:59How do you want to do it again?
20:00I'm scared.
20:01Okay.
20:02Don't be scared.
20:03Oh, God, yours is binded already.
20:06Right, I'll be back.
20:07I ruined it.
20:09Luckily for SJ, there's still enough chocolate to go round.
20:13All that's left to do is a bit of decoration.
20:17You're supposed to be healthy, Bula, and you've got the most sugar on your chocolate.
20:21Firstly, this is, what is this, caramel?
20:23Caramel, that's sweet.
20:25That's kind of healthy.
20:26No, that's not.
20:27That is not healthy.
20:28There is nothing healthy here.
20:30There's nothing healthy here.
20:31Fine, I'll add in, I'll add in a raisin.
20:33Oh, that's going to do a big difference.
20:35Wow.
20:35You're supposed to be on this health journey.
20:37I'll add a second one to make it healthy here.
20:40With those healthy toppings added, their bars are complete.
20:46So has this experience convinced them of the benefits of dark chocolate?
20:51I think I've warmed up a lot more to dark chocolate.
20:53However, adding in some stuff like caramel and smarties probably defeats the purpose.
20:58But, you know, I did add one with raspberries.
21:01Raspberries are meant to be good for you.
21:03You know, it looks so crisp and clean.
21:08Raspberry is healthy, so.
21:10To be fair, I think this is probably my favourite dark chocolate I've tasted.
21:15I'm kind of getting used to it now.
21:17Dark chocolate not only helps reduce your risk of type 2 diabetes and lower your sugar intake,
21:23it may also benefit your brain.
21:25Oh, I'm supposed to be working, but I'm distracted, having a bit of a slump.
21:31So I'm reaching for the dark chocolate.
21:34There's a whole host of chemicals in dark chocolate that can boost your mood and performance.
21:41And it's not just the flavanols at work.
21:44Dark chocolate contains caffeine and a similar chemical called theobromine,
21:49which increases alertness.
21:52Perfect for a pick-me-up.
21:54A study showed that these dark chocolate compounds made people feel more clear-headed and energetic
22:01and even boosted their reaction speeds.
22:05It's also an excellent source for the mineral magnesium.
22:09Magnesium helps our bodies to make the feel-good chemical serotonin.
22:14Serotonin, that's the chemical that causes feelings of well-being and happiness.
22:18It's basically the ultimate comfort food.
22:28So this bittersweet treat could also be a tasty way to beat the blues.
22:34A survey of over 13,000 adults found that people who ate dark chocolate
22:39were 70% less likely to have symptoms of depression
22:43compared to those who ate no chocolate at all.
22:48It's time to check back with the group to find out if anyone's warming to dark chocolate.
22:54I smell it and I don't instantly want to turn away now compared to when I first started the challenge.
23:00I'm definitely cutting out a lot of unhealthy options that I usually used to do,
23:05such as, you know, cookies, sweets.
23:08Bilal's not the only one noticing a difference.
23:12The last few days I've actually felt quite good.
23:14And hopefully it continues this way.
23:16And if it does, I'm going to stick to this
23:18because I'm not getting any urges to get any sweet stuff.
23:23Michael's even incorporating it into his daily gym routine.
23:28I like dark chocolate.
23:33And you know what?
23:35I'm OK with it being...
23:38I'm not liking the taste.
23:40Dark chocolate might also help pre-workout.
23:44Elite football players who ate it daily for a month
23:47reported much less muscle soreness.
23:50I've slept more and I feel more refreshed.
23:54So, do you know what?
23:55Dark chocolate might be, you know, might be doing something.
23:58Looks like SJ is finally starting to see the sweet side of dark chocolate.
24:05And Bilal's found an extra upside.
24:08I have a little bit of dark chocolate right here.
24:10So, yeah, I'm going to take a little bite.
24:13And...
24:16In terms of concentration,
24:18I'd say dark chocolate mixed with coffee
24:21definitely helps my concentration.
24:24So, how exactly does dark chocolate deliver all of these benefits?
24:29When we eat it, the flavanols are broken down by friendly bacteria in the gut
24:35and absorbed into the bloodstream.
24:37Here, they cause the release of nitric oxide,
24:41a chemical that widens the arteries,
24:43lowering blood pressure and protecting the heart.
24:47The flavanols also increase blood flow to the brain,
24:52which can boost our brain power and memory.
24:56Finally, the flavanols make our cells more responsive to insulin,
25:01which helps control blood sugar.
25:03That's thought to be why it can reduce the risk of type 2 diabetes.
25:11Bilal wanted a way to cut back on sugar
25:14and lower his risk of diabetes.
25:16Now the dark chocolate challenge is over,
25:19it's time to spill the cocoa beans.
25:21Will they stick with it?
25:23For me, I have actually changed my mindset
25:26throughout this whole challenge.
25:28On all the sweet stuff,
25:30my sugar intake's gone down
25:31and I'm just literally eating really good food now.
25:34And I think it's all started from just eating this chocolate.
25:37I didn't really believe in the effects, really.
25:40Or I didn't think that I was going to feel any of them
25:42in the time that it's been.
25:44But as Neil said,
25:46I do believe that further down the line,
25:49I will feel or have better effects.
25:53Lowering your blood pressure,
25:54increasing your blood flow.
25:55Yeah.
25:56Recovery, all that is, you know,
25:58I think the science says it.
25:59Yeah.
26:01Michael's yet to be fully won over,
26:03but SJ was the real dark chocolate holdout.
26:06Has she softened?
26:08I won't lie.
26:09I do struggle with the taste,
26:11as it's, like, really bitter to me.
26:13But I have sort of found a dark chocolate
26:16that I think I can sort of work with.
26:17I feel like after, like, workouts as well,
26:20you know, it's not taking me so long to recover, you know?
26:23I'm not aching for so long anymore.
26:25If I'm getting these benefits,
26:27it is such a small sacrifice.
26:29You know what I mean?
26:31And while SJ is settling into her stride,
26:34for Bilal, the motivation runs deeper.
26:37There are some people in the family
26:39who do have diabetes
26:41and, you know, people who are pre-diabetic.
26:43Yeah.
26:44So, yeah, definitely cutting down sugar
26:45has been something that I've been doing,
26:47um, I'd say quite substantially.
26:50So, Bilal,
26:52are you going to stick to your just one thing?
26:55Absolutely, man.
26:56Instead of having milk chocolate or sweeties,
26:59I'm just going to have a dark chocolate night.
27:02I still hate dark chocolate with the life of me.
27:06It is so bitter.
27:08But I'm surprised myself
27:10that I'm actually seeing its benefits.
27:12So I'll definitely be taking dark chocolate in the future.
27:15But I'll be lying to you
27:16if I'll be saying it'll be every day, honestly.
27:19It's really helped me out, this ass.
27:20And I'm feeling the benefits in myself,
27:22how trim I'm looking,
27:24a little bit leaner around the stomach area,
27:27which is what everybody wants.
27:28So, yeah, absolutely, 100% win for me.
27:31Loved it.
27:34I found the Just One Thing Challenge to be a success.
27:38Even though I didn't see visible changes,
27:41I still think that, um, long-term benefits will come.
27:45You know, I was able to cut out, um,
27:48a lot of sweetened sugar.
27:49I definitely think I'm going to keep having dark chocolate.
27:53Sounds like Valal and his friends are feeling satisfied.
27:59If you'd asked me before this,
28:01I would definitely have said milk chocolate was my favourite.
28:03But the dark side has won me over.
28:07I mean, it's not often you can have your chocolate cake
28:09and eat it, but here is a snack
28:11that's a little bit indulgent,
28:13seems a little bit naughty,
28:15and is chock full of benefits
28:17for your heart and your head.
28:19Now, that's just one thing
28:21that I can deal with.
28:25Hmm.
28:27Hmm.
28:56Transcription by CastingWords
28:57CastingWords
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