The Daily Telegraph
Prof James LOGAN
Prof James Logan is also head of the department of disease control at the London School of Hygiene and Tropical Medicine. He lives in Hertfordshire with his wife Kirsty, their four-year-old daughter and their cocker spaniel
Igrew up in the countryside and was sporty and fit as a youngster. I’ve always loved running for its ability to clear my head. But as I get older, different parts of my body seem to fall apart. Seven years ago, I kept getting injuries to my knees and ankles, and for three years I had a bad back that would go into spasm when I did everyday things such as closing the car door. It was debilitating and meant I couldn’t exercise properly.
My life changed a few years ago when I got a personal trainer, Dan Bryan, who is also a sports therapist. Being quite competitive, I used to go to the gym, lift heavy weights and sweat as much as I could. Dan taught me to slow down.
We shifted the focus to core stability and corrective exercises looking at how my body was working. For example, I discovered I had a lazy glute that was behind my back problems because I wasn’t using my legs properly. As a result, I haven’t had a running injury for years.
My typical workout week
because, for me, it’s more about my mental than physical health. I run two to three times a week for 5-10k each time. I can solve a problem while I am running or put some music on and forget about everything else. I’ve also converted my garage into a gym. I work out there a few times a week and see Dan every week via Zoom. I also walk the dog twice a day, so on a running day my step count can be around 20,000.
How I eat
I’m not naturally thin, and the older I get the more I realise this. So, I follow an 80/20 rule. Eighty per cent of the time I’m healthy, the rest I eat what I want. During the week, I do a 16:8 diet where I stop eating at 8pm and I don’t eat again until midday the next day, and I eat as healthily as I can. I’m a true believer in understanding what your body needs, versus what it wants and to tailor it to the amount of exercise you’re doing. Now I can quickly come up with a healthy meal at the right number of calories. But if I go out I eat what I like, and it’s the same at the weekend. I also give myself treats during the week, such as Biscuit Wednesday, when I’m allowed all the biscuits I want.
What I eat in a typical day
Breakfast: None, decaf coffee.
Lunch: Chicken with salad or, because I’m working from home, meat cooked on the barbecue with salad greens. Snacks: Nuts with fruit. Dinner: A meat dish such as chicken jambalaya with rice or, occasionally, I will join my daughter in having fish fingers and beans. A couple of squares of dark chocolate.
Before bed: Porridge with blueberries and honey or yogurt with a scoop of protein powder.