Justin Webb stands on one leg at least once a day, Dr Xand van Tulleken goes hungry. As the BBC dedicates TODAY to remembering the late author and Mail columnist… Just One Thing that transformed our lives – thanks to Dr Michael Mosley

The news of the sad and untimely death of Dr Michael Mosley last month prompted an outpouring of grief from around the world.

Thousands stepped forward to sing the author and Mail columnist’s praises and shout about the ways in which his advice – always clear, concise, delivered with great enthusiasm and backed by robust science – had changed their lives for the better.

Many even believe following Michael’s advice could have saved their lives.

Whether it was weight loss or better sleep, reversing diabetes, boosting fitness, balance or brain-power, Michael had an encyclopaedic knowledge of research and an armoury of clever tricks up his sleeve – most of which he’d tested on himself. 

He may have been catapulted into the public eye as the father of intermittent fasting when he invented the famous 5:2 diet over a decade ago, but his updated incarnation of that diet, the Fast800 keto plan, is now prescribed by doctors across the UK as an effective way to lose weight fast and potentially reverse a type 2 diabetes diagnosis.

The sad and untimely death of Dr Michael Mosley last month prompted an outpouring of grief from around the world

Many people with diabetes, such as former Labour MP Tom Watson, regard him as their hero because he was the catalyst that changed their lives for the better.

Despite the huge popularity of Michael’s diet plan, it is his podcast series called Just One Thing, which he started recording from a wardrobe during lockdown, that appears to have had the widest-reaching impact. In the series he encouraged healthy habits by introducing easy routines or simple swaps into daily life.

Today the BBC is paying tribute to the man who did so much to encourage us all to take responsibility for our own health, with a special Just One Thing day across radio and TV shows.

Here we present just a small selection of some of the well-known names who have been inspired by Michael’s teachings to improve their health…

‘Spend a few minutes each day standing on one leg’

Justin Webb, presenter on Radio 4’s Today show

‘I’ve always been hugely impressed by the amazing energy that Michael transferred to the listener and the way his ‘can-do’ attitude inspired so many people, and I was particularly intrigued by his various suggestions for injecting movement into your life, not least because when you get into your 60s like me (I’m 63), your body starts to seize up.

‘But the one tip I have properly taken on board is Michael’s advice to spend a few minutes each day standing on one leg. I don’t necessarily do it when I’m brushing my teeth each morning as Michael used to (and as my co-presenter Martha Kearney says she now does), but there will always be some point in my day when you’ll see me concentrating very hard, one leg raised. Then I switch.

Justin Webb, presenter on Radio 4’s Today show, has always been ‘hugely impressed by the amazing energy that Michael transferred to the listener and the way his ‘can-do’ attitude inspired so many people’

‘I love the idea that I’m not just improving my balance (which worsens with age) and protecting myself from falls, but that – according to the science – I’m somehow instigating important changes throughout my body and brain which are keeping me young.

‘Apparently balance involves a lot of co-ordination between muscles, inner ear and eyes and is a great predictor of how well you are aging: the research shows people who can’t balance on one leg don’t live as long as those who can. So I’m not going to stop!

‘I’m not remotely competitive, even with myself, so you won’t see me trying to extend the amount of time I spend on one leg or going into advanced mode by attempting to do it with my eyes closed. 

‘But I’m confident that if I maintain that very small ability to balance, I’m doing some good. That’s the genius of Michael’s advice – it’s easy and fun, and backed by science, and you don’t need special equipment or an expensive gym membership.’

‘Being hungry is actually good for you’

Dr Xand van Tulleken, doctor on BBC’s This Morning Live

‘I worked with Michael many times over the years and it is amazing how many of his health messages are drilled into my head. In fact, I think about his various snippets of advice all the time: whenever I eat beetroot I think about how the nitrates are dilating my blood vessels.

‘He was a genius and a very lovely man. But the single piece of Dr Mosley’s advice which has had the biggest impact on my life is to not be afraid of hunger.

‘In his podcast series he talked about the health advantages of ‘changing your mealtimes’ and he explained that by delaying breakfast and cutting out late-night snacking, you can harness the many much-researched health benefits of fasting (among other things, it switches on the body’s natural repair process). 

Dr Xand van Tulleken, doctor on BBC’s This Morning Live, says many of Michael’s messages are drilled into his head

This ‘time-restricted eating’ idea is an easy-access version of the intermittent fasting concept that lay behind Michael’s original 5:2 diet.

‘But when Michael first suggested that fasting – and just allowing yourself to be a bit hungry sometimes – could actually be good for you, it blew my mind. That was more than ten years ago, when I was living in the US and very overweight – mostly because I was snacking and grazing pretty much all of the time. 

Like many people I was terrified of leaving too-long gaps between meals in case I expired from hunger. I remember listening to Michael talk about how we evolved to be able to function – and function well – even with an empty stomach if necessary.

‘He completely reframed the experience of hunger for me, turning something I was terrified of, into something potentially positive. Later that day I boarded a plane to the UK and ate nothing for the whole journey. I survived! It was a revelation.

‘Now I happily go for much longer periods without food than I previously thought possible. It’s actually quite liberating, and lovely to think I’m benefiting my health in the process.’

‘Do strength exercises every morning’

Thomasina Miers, cook, TV presenter and restaurateur

‘When I worked with Michael on a project last year, one of his ‘things’ that really struck a chord was doing strength-building exercises first thing in the morning.

‘I’ve had a gammy knee for a while and I had been struggling to find the time or inclination to do the required rehabilitation exercises. But Michael talked about the way our muscles naturally weaken with age and I was reminded that one of my grandparents had suffered from terribly brittle bones.

Thomasina Miers, cook, TV presenter and restaurateur, says Michael has given her a proper message of empowerment and it really has made an impact

‘I’ve never been a gym bunny and I find the whole ‘pilates girl’ idea quite intimidating, but when Michael told me he and [his wife] Clare ran through a series of squats and push-ups every morning (because if they didn’t do them as soon as they got out of bed, they were unlikely to get around to them later), it really struck a chord.

‘So, for the last six months or so, I’ve committed to doing strength exercises most mornings. My strength and fitness has certainly improved but one really surprising benefit is in my mental health. I feel I’m doing something really positive to slow the creep of old age.

‘It is so easy to tell yourself there are more important things to do, but at that moment those exercises are the most important thing I could be doing.

‘Michael has given me a proper message of empowerment and it really has made an impact. At a book launch last week [broadcaster] Emma Freud came up to me to tell me how well I looked – she wanted to know if I’d had any work done!’

‘Ditch the Peloton’

Adam Kay, former doctor and author of This is Going to Hurt

‘Of all the work produced by the brilliant and greatly missed Michael Mosley, I think I always most enjoyed Just One Thing, which felt like it was making a genuine difference to the health of the nation – achievable goals backed up by actual science.

‘One episode particularly caught my ear over lockdown – exercise less. Finally, a doctor telling me I didn’t have to feel guilty about my twice-used Peloton staring at me every morning from under a pile of laundry in my bedroom.

‘Although annoyingly, when I listened to the episode, it wasn’t quite that – he meant exercising less but more often. Which is now exactly what I do.

Adam Kay, former doctor and author of This is Going to Hurt, thanks Michael for Just One Thing which he says felt like it was making a genuine difference to the health of the nation

‘Rather than attempting the government guideline of a 30-minute blast of exercise five times a week, which feels like something Usain Bolt would struggle to squeeze into his day, Michael advised us to break those half hours down into a few bursts of five or ten minutes.

‘Not only are you more likely to fit these exercise snacks into a busy day, but it actually turns out to be better for you as well.

‘For me, the thought of going for a half-hour jog is totally horrific. But it’s hard to find a reason not to spend a few minutes bouncing up and down the stairs or groaning your way through a set of press-ups.

‘And it’s sustainable – I’ve managed it most days since l listened to the episode. I reckon you could too. So, thank you Michael for a lot more than Just One Thing.

‘But for this one thing too. And if any readers would like to buy a second-hand Peloton then please email in. Barely used.’

‘Learn Catalan’

Tim Spector, Professor of Epidemiology at King’s College London and co-founder of Zoe nutrition app

‘It’s difficult to choose only one thing I’ve learned from Michael, as his knowledge and impact was so vast. One of the first things I read was his 5:2 diet, which introduced the novel concept that you don’t have to change what you eat, but the timing and the amount, to feel better and be healthier.

‘The idea of accepting that you felt a little bit hungry was a totally alien concept to many – in part due to food companies encouraging us to snack often.

Tim Spector, Professor of Epidemiology at King’s College London and co-founder of Zoe nutrition app, says he has taken on board some of Michael’s recommendations

‘His positivity was amazing and his enduring message was: don’t just complain about the health service, or bemoan your luck, because there’s always Just One Thing you can do yourself to improve your situation.

‘On a personal level I confess I have taken on board some of Michael’s recommendations in the form of learning a new skill and using breathing exercises. I am currently taking lessons in Catalan and I’ve learned that breathing exercises help focus me and calm my mind.’

‘Make your other half a coffee in the morning’

Dinah van Tulleken, Daily Mail fashion editor

‘My husband, TV doctor Chris van Tulleken, who was a close friend of Michael’s, now makes me a cup of coffee every morning when he’s not away filming. 

In one podcast, Michael talked about the health benefits (to the giver as well as the receiver) of performing small acts of kindness, revealing that studies show kindness can improve mood, relieve pain and even reduce risk of arthritis, cancer, heart disease and diabetes. It’s a lovely Just One Thing Michael used to do for his wife, Clare – and now Chris does it for me too.’

Dinah van Tulleken, Daily Mail fashion editor, says her husband Chris Van Tulleken makes her a cup of coffee every morning

‘Do 5,000 steps a day outside’

Tina Daheley, radio and TV presenter

‘The Just One Thing I now do, inspired by Michael Mosley, is to get outside for a brisk morning walk. I aim to do at least 5,000 steps a day outside and I find it easy to fit into my day no matter how tired I am – and I always feel better for it.

‘I’ve been doing consecutive breakfast shows for over a decade now and my energy levels can be variable depending on how much sleep I’ve had the night before. But walking is a habit that seems easy to stick to, compared with something like a hardcore gym session which can have a detrimental effect if I’m pushing myself after a night of very little sleep (I also have a three-year-old).

‘There are many benefits to an early morning walk apart from the physical ones: it is mood enhancing… you can be disconnected from devices, and there’s something about noticing the world around you.’

Tina Daheley, radio and TV presenter, says she was inspired by Michael to get outside for a brisk morning walk every day

As told to Louise Atkinson.