We’re also diving into your end-of-year questions, from navigating UPFs and building easy plant-forward meals to creating cosy evening rituals and figuring out which habits are really worth prioritising. It’s a practical, honest look at what helped us feel grounded this year and the small anchors we’re taking with us into 2026.

• Grab your copy of Ella's new book 'Quick Wins' - out today!

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We also explore the science of better sleep. A new wave of research is showing just how much gentle, consistent mind–body movement regulates cortisol, supports the nervous system and improves sleep quality over time. We break down what really makes the difference and how to build habits that help you sleep more deeply and wake up feeling human again.

• Ella’s book signing on the 16th: https://www.bookbaruk.com/event-details/meet-ella-mills-exclusive-pre-publication-signing-and-meet-greet

• 50% off code for Quick Wins with ⁠Waterstones⁠ - ‘QUICKWINS50’ (enter the code at checkout)

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We’re also doing a proper chocolate tasting to find the best UPF-free options. We break down what to look for, how to spot the clever marketing, and which ones genuinely deliver.

Plus, we dive into your questions on sourdough starters, prebiotic fibres like Myota, berberine, and how to support your gut without getting lost in the noise. It’s a practical, down-to-earth Q&A to help you end the year feeling clearer, calmer and more confident about what actually works.

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Our big story this week is the chronic disease pandemic. A major new Lancet review has brought global attention to the links between modern diets, ultra processed foods and long term illness, exposing the industry forces driving the trend and what the evidence really shows. We break down the key findings and share the simple, realistic habits that genuinely support long term health.

• Ella’s book tour events: https://www.bookbaruk.com/event-details/meet-ella-mills-exclusive-pre-publication-signing-and-meet-greet
• 50% off code for Quick Wins with Waterstones - ‘QUICKWINS50’ (enter the code at checkout)

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We also answer your questions on omega-3 supplements, skincare ingredients like BHT and phenoxyethanol, and whether lots of small meals or three bigger ones best support digestion and sleep. Plus, we share your latest dark chocolate recommendations and talk through what a Deliciously Ella–style summer Christmas menu might look like. It’s a practical, myth-busting episode designed to bring a bit of clarity, calm and common sense to the world of everyday wellness.

Recommendations:

• The best dark chocolates (so far!): Sainsbury’s Taste the Difference Madagascan 80%, M&S 75%, Tesco 85%, Divine 85%, Hu Kitchen, Ombar 80%
• Ella’s book event: https://www.bookbaruk.com/event-details/meet-ella-mills-exclusive-pre-publication-signing-and-meet-greet

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Alongside the big stories, we dive into two smaller but fascinating pieces of research: how gallery visits can lower cortisol and inflammation, and why speaking more than one language might help slow biological ageing. We pick up on last week’s GLP-1 discussion with a thought-provoking piece from The Cut on emotional blunting, appetite and pleasure, and round things off with the seven wellness trends set to shape 2026 including bone health, creatine, fibre, tech boundaries, cellular health and infrared workouts.

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We break down the biggest nutrition myths, explore why frozen produce often rivals fresh, unpack global food labelling systems, and share the small daily(ish) habits that make consistency feel easier and more sustainable. Plus, practical family-friendly meal planning ideas, winter wellbeing rituals and the listener questions you’ve asked us most.

Get Dr David Hamilton's book, 'The Joy of Actually Giving a F*ck'

Recommendations:

• The Advent of Change Calendar
• Caroline Flack documentary on Disney+
• Victoria Beckham on the Call Her Daddy podcast

And from our amazing listeners:

• Georgia: Sainsbury's Taste the Difference dark chocolate - delicious, single origin and made from three ingredients
• Amy: Bank the Food app - discover which items food banks in your area are most in need of

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🎄 Order your signed, personalised copy of Quick Wins – add a Christmas message when you pre-order here: ⁠https://coles-books.co.uk/quick-wins-by-ella-mills-signed-edition

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Hear more from Giles on calories in our ‘Why Calories Don’t Count’ episode

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We also discuss Rhiannon’s feature on the Mediterranean diet, including her simple 75p trick for boosting fibre and gut health, and look at new research showing that walking just 3,000 steps a day could slow Alzheimer’s progression by up to seven years.

🎄 Order your signed, personalised copy of Quick Wins – add a Christmas message when you pre-order here: https://coles-books.co.uk/quick-wins-by-ella-mills-signed-edition

Sign the petition on fireworks to help wildlife at this time of year: https://petition.parliament.uk/petitions/732559

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Find out more about our brilliant contributors to today's episode:

• Sarah Elder, part of the Rhitrition team
• Dr Anjali Mahto
• Get you copy of Dr. Thivi's book: Skinfood - Your 4-step solution to healthy, happy skin

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We unpack what gut health actually means, how ultra-processed foods impact your microbiome, and the simple habits that make the biggest difference. Tim explains how quickly you can see change, shares his top tips for long-term gut health, and clears up common myths about what really helps your gut thrive.

A practical, science-led episode that shows how small, consistent changes to your gut health can have a powerful impact on how you feel every day.

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We unpack Jennifer Aniston’s new “micro-lifting” workouts and the growing science behind lighter, smarter resistance training that supports strength, balance and longevity without the burnout. Plus, we look at the simple nutrition tweaks that protect your vision and boost brain health as you age, and share practical takeaways to help you build a sustainable routine for long-term wellbeing.

50% off code for Quick Wins with Waterstones - ‘QUICKWINS50’ (enter the code at checkout)

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We also explore the surprising benefits of dark chocolate, from its antioxidant-rich polyphenols to its links with mood, cognition and even gut health. Plus, we share a simple digital wellbeing tweak that’s helping listeners spend less time scrolling, and answer your questions on vitamin D, plant diversity and healthy eating on busy days.

Recommendations from our amazing listeners

• Ailsa from Birmingham suggests we try switching our phone screens to black & white. A really simple hack that helps prevent us getting distracted by our phones, by making them less interesting to look at. Find out how you can do it here
  
• Hanna recommends True Dates - taste great and full of fibre!

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We also explore powerful new findings from a 30-year Finnish study showing that unhealthy habits like smoking, drinking and inactivity don’t just affect your future. They start impacting your quality of life by your mid-thirties. But the good news is that changing course earlier can make all the difference.

Plus, with headlines about 28-year-olds getting facelifts and cosmetic surgery on the rise, we ask why so many of us are feeling pressure to change our appearance, and how we can reclaim confidence and care in a filtered world.

Finally, we revisit the rapeseed oil debate, where the fear comes from, and what the science really says about cooking oils and inflammation.

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We answer your questions on how to support your body through IVF, gentle ways to rebuild balance after periods of stress, and how to gain weight healthily when your appetite is low. We also share simple, practical ideas for eating 30 plants a week, from breakfasts to snacks, to boost diversity and support your microbiome.

Plus, we unpack the truth behind vitamin-enriched chewing gum, discuss how to find trustworthy nutrition qualifications, and share our top podcast picks of the week including Pieces of Britney, A Very British Cult, and Emma Watson’s new On Purpose with Jay Shetty episode.

Recommendations:

• The Twisted Tale of Amanda Knox
• Seep Eco Sponges
  

Pre order Rhi's new book, The Fibre Formula: ⁠⁠⁠⁠https://geni.us/TheFibreFormula

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We dig into new research on the planetary health diet, the flexible, plant-rich way of eating that could save 40,000 lives a day, and ask whether it could be the key to both personal and planetary health.

Plus, we look at the growing call for caution on supplements, why doctors say we’re taking too many pills and what to focus on instead, and separate fact from fiction in the online debate about rapeseed oil.

Pre order Rhi's new book, The Fibre Formula: ⁠⁠⁠https://geni.us/TheFibreFormula

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Dr Jack Mosley joins us to unpack the science behind these drugs, the truth about food noise, muscle loss and long term side effects, and what happens when you stop taking them. We also look at natural ways to support GLP 1 function through diet and lifestyle.

As these drugs become more accessible and more widely marketed are they a genuine breakthrough or another quick fix in disguise

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We break down the latest ban on "buy one, get one free" junk food deals and what it means for our weekly shop, plus dive into Joe Wicks’ new documentary with Chris van Tulleken, where they expose how easy it is to market ultra-processed foods as healthy.

We’re also looking at the growing conversation around rapeseed oil, separating science from social media fearmongering, and sharing simple takeaways to help you protect your attention, eat for your mood, and move in a way that fuels both body and brain.

Pre order Rhi's new book, The Fibre Formula: ⁠⁠https://geni.us/TheFibreFormula

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We then dive into fibre, the difference between soluble and insoluble, how they work together in the gut, and whether you really need to worry about getting the perfect balance between the two.

Next up, calcium. If you eat little or no dairy, how can you still meet your needs? We’ll cover the top plant-based sources, from sesame seeds and hummus to calcium-set tofu and fortified milks, plus why vitamin D is just as important for absorption.

We also unpack the growing trend for adaptogens like ashwagandha, maca and lion’s mane, asking how much evidence there really is behind the hype and whether they’re worth the spend.

And finally, how to keep your healthy eating habits going as the seasons change. We’ll explore habit stacking, the behavioural science behind linking new habits to ones you already do, and share practical ways to boost the nutrition of your favourite autumn comfort foods so you can carry your summer momentum through the darker months.

Recommendations:

• Rhi’s new book : Pre order The Fibre Formula ⁠https://geni.us/TheFibreFormula
• White Mausu Smoky Chilli Oil 
• The Island of Missing Trees by Elif Shafak 
• Find out more from the amazing Sophie Bertrand HERE and order a copy of her book, Forking Wellness

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We revisit the 5am Club and ask if the 8am Club is a smarter, more sustainable routine for real life. We share new research showing that the benefits of nature depend on how you experience it, and simple ways to make time outdoors more restorative.

And we explore the booming world of wellness wearables, from Oura rings to Apple Watches, and whether they really motivate us to change our habits.

Recommendations 

• Rhi’s new book : Pre order The Fibre Formula https://geni.us/TheFibreFormula
• Bought to You by Chemistry’ podcast, by the Royal Society of Chemistry: https://podcasts.apple.com/gb/podcast/brought-to-you-by-chemistry/id1621110309 
• Science Vs Podcat: ‘Is There Really a Plastic Spoon in our Brains’ https://open.spotify.com/episode/2ZwZsCnG2BkTzPxo5tujOB 

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We’re also digging into the sudden rise of chicory root fibre in high-fibre products, what it actually does in the body, and why it can be a gut-health hero for some people but a nightmare for others.

Plus, how to talk to kids about nutrition without creating fear around food, the clever trick to boost vitamin D in mushrooms, and a brilliant listener tip on the growing smartphone-free childhood movement.

And as always, a few personal updates, including the gratitude ritual that’s been helping Ella dial down overwhelm at the end of each day.

Recommendations:

• Ella - Gratitude conversations at the dinner table. Go round and everyone says something they feel grateful for from their day, and feel the overwhelm melt away!
• Rhi - Fearne Cottons', Scripted
• Fran (one of our amazing listeners!) - The Smartphone Free Childhood movement
  

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Then we explore the $3 billion Jeff Bezos-backed biotech lab leading the billion-dollar race to reverse ageing. Altos Labs says it could not only slow ageing, but actually reverse it, marking what some scientists are calling the dawn of a new era of medicine.

And to balance the intensity, we’re celebrating World Avocado Day with the ultimate guacamole, vibrant, zesty and packed with feel-good benefits.

As always, we’re sharing what we’ve been loving lately and a few personal updates from behind the scenes.

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We’re also breaking down bioresonance testing and why mainstream science doesn’t support it, before tackling the flood of advice online about cortisol. What really is cortisol, what happens when levels are too high or too low, and which tips are genuinely helpful for managing stress hormones?

Plus, we look at seed cycling for hormone health, exploring the theory behind it, the nutrients involved, and whether there is any evidence to support the practice.

Recommendations:

• Bubala restaurant, London 
• Cortisol episode: The Nation’s Health Check, Cortisol Confusion & Stress Hacks
• Feast over Flame

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Plus, the Guardian’s biggest wellness trends of the year, from dopamine menus to creatine,  and our deep dive into fibremaxxing, the viral TikTok craze with over 160 million views that’s finally making fibre cool. Could this be the rare wellness trend that’s genuinely worth embracing?

Catch Rhi discussing UPFs and The Unprocessed Plate at ⁠⁠Waterstones - London Gower Street⁠⁠ and ⁠⁠Chroleywood Library

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We also clear up confusion around perimenopause and menopause, chat through the reality of nursery food and new government guidance, and answer how much nuts, seeds and chia you really need to reap the benefits without overdoing it.

Recommendations:

• Borna pistachio nut butter 
• Ella’s new book, Quick Wins, at 50% off with the code ‘QUICKWINS50’ (enter it at checkout) - https://www.waterstones.com/book/quick-wins-healthy-cooking-for-busy-lives/ella-mills/9781529316759
• Dr Philippa Kaye's The Science of Menopause
• Catch Rhi discussing UPFs and The Unprocessed Plate at ⁠Waterstones - London Gower Street⁠ and ⁠Chroleywood Library

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We start with a major BMJ study showing that eating chips three times a week raises type 2 diabetes risk by 20% but baked or boiled potatoes don’t carry the same danger. We’ll share why the way you cook them matters, plus the genuine health benefits of potatoes when they’re not fried.

Next, a Guardian feature on “otroverts” — people who don’t feel at home in groups but aren’t introverts either. Psychiatrist Dr Rami Kaminski explains why this isn’t a deficit, how it can be a strength, and what it tells us about solitude, loneliness and connection.

And from the Times, the science of the “holiday brain-boost.” We explore how holidays can slow cognitive ageing, why even short breaks matter, and the habits from naps to mindfulness and movement that help the benefits last for weeks after you’re home.

Plus, the trends: Australia’s world-first ban on social media for under 16s, and the UK government’s plan to restrict energy drink sales to teenagers.

Alongside all that, Ella shares her first weekend in the new house, picking homegrown fruit and veg and welcoming two new puppies, plus a listener story that reveals just how many ultra processed additives can be hiding in a single mini cupcake.

Catch Rhi discussing UPFs and The Unprocessed Plate at Waterstones - London Gower Street and Chroleywood Library

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We’re also answering your brilliant listener questions on stress and simple ways to protect your mental health during busy seasons, nutrition after menopause, and whether fasted morning workouts affect hormones if you eat soon after.

This week’s recommendations:-

• CurrentBody LED mask
• ⁠ChatGPT Brain Rot Debate on the Diary of a CEO with Stephen Bartlett⁠
• Caff's book: The 30 Plan
• Check out the Rhitrition Clinic where you can find more expertise, information or book in for a consultation with the fully registered clinical team.
• US listeners, grab your copy of Rhi's book - ⁠The Unprocessed Plate

Keep your questions coming to ella@deliciouslyella.com or via Spotify and Apple Podcasts, and please leave your name so we can say hello.

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We’re also digging into a huge new study on potatoes and type 2 diabetes, showing that eating chips three times a week raises risk by 20%, while swapping them for whole grains cuts risk significantly.

Plus, the surprising number of almonds you should eat each day to boost your gut health, and what that means for heart health, antioxidants, blood sugar and inflammation. We’ll also look at whether whole almonds or almond butter give you the bigger benefit.

And for our wellness trend of the week, we’re exploring why reading books for just 30 minutes a day could add nearly two years to your life, and how swapping even a fraction of your scrolling time for reading could transform your health.

All that, plus personal updates and the news that The Wellness Scoop is now going twice weekly!

Recommendations: 

• Ella's book recs: Blue Sisters, by Coco Mellors; A Well Behaved Woman, by Therese Anne Fowler and; There are Rivers in the Sky, by Elif Shafak

US listeners, grab your copy of Rhi's book - The Unprocessed Plate

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We also share our personal recommendations before diving into your brilliant questions — from what we’re always buying on our weekly food shop, to fuelling properly for fitness on a plant-based diet.

This week’s recommendations:

• Ella: Blue Sisters by Coco Mellors, and the Current Body LED mask
• Rhi: her new reformer machine, plus a few family and beauty finds + Bodkin and Roo Playdough

For more information on skin-care from the excellent Dr. Thivi Maruthappu, get your copy of her book SkinFood: Your 4-step Solution to Healthy, Happy Skin HERE

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We also get into the rise of blueberries, how they went from totally unknown in the UK just a few decades ago to outselling apples, pears and even oranges today, and what that means for British farming.

Plus, all our personal updates, this week’s wellness trends and news about new Wellness Scoop episodes! 

For listener questions, please either email ella@deliciouslyella.com or leave them on spotify/apple podcasts and leave your name, we love knowing more about you! 

And for 50% off Ella’s new book ‘Quick Wins’ with the code ‘QUICKWINS50’ (enter code at checkout) https://www.waterstones.com/book/quick-wins-healthy-cooking-for-busy-lives/ella-mills/9781529316759

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We’ll also look at why healthy eating is still a privilege for so many, pets vs partners when it comes to happiness, and the latest wellness trends, from the rise of sobriety to the morning routine obsession and the buzz around “OAT-Zempic.”

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We’ll dig into the science behind the seed oil debate, from where the fear started to what research actually says about their impact on inflammation, heart health and longevity. Then we’ll explore new studies on the gut–brain connection, and how lifestyle choices might shape your health as much as, or more than, your DNA.

Plus, why dancing could be the most joyful workout, loneliness as a rising health risk, and the latest trends from the spinach scare to the Hot Girl Walk.

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Then we’re tackling one of the most confusing topics in nutrition: ultra processed foods (UPFs). From the additives hiding in our everyday favourites to the impact on gut health, inflammation and chronic disease, we’re breaking down what the science actually says and where the gaps still are.

We’re looking at how UPFs are defined, the most common ones in our diets, and how our eating habits today compare to our grandparents’ generation. We’re also exploring the links with obesity, mental health and cancer risk, plus why cost and access play such a big role in the conversation.

Most importantly, we’re sharing simple, realistic swaps that make a difference without cutting out joy, from building more meals around whole foods to knowing when an additive is worth paying attention to.

Get your copy of Rhi's book, The Unprocessed Plate

To get the exclusive gift box from Shokz, order via this link: ⁠⁠⁠⁠https://bit.ly/44MSOxI⁠⁠

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In today’s show, we’re asking whether coffee could help you age better, if cutting calories might actually harm your mental health, and why new research says exercise could be more effective than drugs in stopping cancer from returning. We’re also diving into the latest concerns around microplastics and tampons, the truth about step counts, and the role of food in supporting hormones, energy and emotional wellbeing.

Plus, we’re taking brilliant questions from our live audience, from fasting and kids’ food language to organic veg and the pressure to be perfect.

Whether you were in the room with us for the event or you’re listening for the first time from home, thank you for being part of this incredible community.

To get the exclusive gift box from Shokz, order via this link: ⁠⁠⁠https://bit.ly/44MSOxI⁠⁠

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There’s a lot to cover, including Donald Trump and Coca-Cola’s, a viral debate around bacon and cancer risk, and a listener question on how food can support hormone health. 

At the end of the show, we’re sharing a few personal updates, including the launch of Ella’s new cookbook Quick Wins, our first-ever homeware collection with John Lewis, a campaign to improve free school breakfasts, and some summer picks for kids’ food and theatre deals. Plus a brilliant Stylist feature on ageing that sparked an honest conversation about self-image and how our mindset shifts over time.

Recommendations

• Brick: https://getbrick.app/

• Nancy Britwhistle: https://www.instagram.com/nancy.birtwhistle/?hl=en

• Books: Blue Sisters and The Body Keeps the Score

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We also get into England’s huge new 10-year NHS plan. With life expectancy flatlining and more people getting sick earlier, the government is promising a major overhaul — shifting from treating sickness to preventing it. We look at their ambitious goals, from tackling obesity and smoking to new rules on junk food and air quality, and ask whether it really goes far enough.

Then we dive into the worrying story behind children’s sleep gummies that turned out to contain undeclared melatonin. It’s raised serious concerns about how unregulated the supplement industry still is, especially when it comes to products aimed at kids.

Elsewhere, we explore why some common foods can behave like drugs in the body when you have too much. Think black licorice, poppy seeds and even Brazil nuts — all a reminder of how thin the line can be between food and pharmacology.

And finally, we answer your listener question on organic. Is it genuinely better for your health, or is simply eating more fruits and veggies, no matter how they’re grown, what really counts?

If you’re enjoying the show, please hit follow and leave us a review. We’d love to hear your thoughts or questions too!

Recommendations:

• Self Defence: A Myth-busting Guide to Immune Health by Daniel Davis
• Bite Back activists, being blocked by the big advertising companies but trying to change the world!
• Turmeric, ginger and lemon shots - batch a week at a time
• Fit For The Future - The 10 year health plan in the UK
• The Science Of Menopause - by Dr Philippa Kaye
• Get your copy of Rhi's new book 'The Unprocessed Plate' ⁠⁠⁠HERE⁠

To get the exclusive gift box from Shokz, order via this link: https://bit.ly/44MSOxI

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We also break down some of the biggest health stories right now. We look at new research on magic mushrooms being used to treat depression, why the results are genuinely promising, and why it’s still not a miracle fix. Then we tackle the confusion around butter, steak, cheese and heart health. Is saturated fat really as bad as we’ve been told, or are the headlines just muddying the waters? We unpack what actually matters — from fat swaps to overall diet patterns.

Then we take on the language of “guilt-free pleasures.” Whether it’s dark chocolate, low-alcohol wine or high-fibre cereals, do we really need guilt in the food conversation at all? We think it’s time to change how we talk about food.

We also touch on the new nursery nutrition guidelines rolling out this September to help kids build better habits early on.

Recommendations:

• Baked strawberries! Coat in either honey, maple syrup and sugar, pop in the oven for 15-20 mins at 180 and enjoy how much flavour you get
• Walking! Quick and easy way to feel great and bust stress
• Leaving your phone downstairs at night and feel better for not having the temptation to do late-night doom scrolling

Please vote for us to win the Listener's Choice award at the British Podcast Awards: ⁠https://www.britishpodcastawards.com/voting

To get the exclusive gift box from Shokz, order via this link: ⁠https://bit.ly/44MSOxI⁠

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We’re talking about the government’s new push to tackle obesity by cutting just 50 calories a day, whether weight-loss jabs like Wegovy and Mounjaro are already changing our shopping habits, and the latest on possible bans or tighter rules for alcohol advertising in the UK.

We also get into which oils you actually want to be cooking with at home, why M&S has just trademarked something called “Punishment Juice,” and a major new NHS survey that reveals one in four young adults are now living with a mental health condition.

Plus, could creatine help prevent Alzheimer’s? We look at what the science says so far — along with all our personal updates and this week’s recommendations, from cult podcasts to berry-packed smoothies.

This week’s recs:

• Korean exfoliating mitt⁠
• ⁠How I Became a Brainwashed Cult Bride⁠ on Conversations (ABC Australia)
• Get your copy of Rhi's new book 'The Unprocessed Plate' ⁠⁠HERE⁠

• Vote for us to win the Listener's Choice award at the British Podcast Awards: https://www.britishpodcastawards.com/voting

  To get the exclusive gift box from Shokz, order via this link: ⁠https://bit.ly/44MSOxI⁠

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We’re also diving into the surprising findings on insect protein. Once seen as a sustainable fix for the future, a new report suggests the environmental impact may be much higher than expected.

Then we explore the rise of wearable tech for your brain, with a look at the new e-tattoo that tracks mental load in real time. Helpful tool or step too far? We discuss.

Plus, we take on cortisol cocktails. Are they fact or fiction? And what actually works when it comes to managing stress? We share six simple, science-backed habits to support your nervous system.

We also unpack the foods that act like drugs when eaten in excess, and what that means for your health.

And in this week’s listener question: ghee, butter or olive oil. Which one should you be using in your cooking?

Get your copy of Rhi's new book 'The Unprocessed Plate' HERE

To get the exclusive gift box from Shokz, order via this link: ⁠https://bit.ly/44MSOxI⁠

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We start with the science behind the 14 foods linked to better brain, gut, and heart health. From oats and olive oil to beetroot, berries and black tea, this is one list that’s actually worth paying attention to — backed by major new research from Harvard and the World Cancer Research Fund.

Then we get into the wellness trend that’s costing Gen Z nearly £2,000 a year — with most people admitting the products don’t even work. We break down what’s behind the spending spike, which supplements are trending, and why more than half of buyers feel misled.

Elsewhere in the episode, we unpack the growing concern around forever chemicals in beer, the banned food additive still showing up in thousands of snacks, and the viral “Dubai chocolate” just recalled by the FSA.

We also answer your listener question on soy and hormones — what’s fact, what’s myth, and what the science really says.

Recommendations:

• Ginny and Georgia on Netflix
• The 30 Plan a book about gut health by friend of the show, Catherine Rabess
• Breast milk jewellery - Rhi had hers made at Mothers Love Jewellery
• ⁠The Unprocessed Plate by Rhiannon Lambert

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In this episode of The Extra Scoop, we’re joined by Dr. Chris Cashin, a Registered Dietitian and Sports Nutritionist with over 25 years of experience, to help us make sense of the protein boom. From health claims to beauty industry promises, she breaks down what’s fact, what’s hype, and what really matters when it comes to your protein intake.

We look at why protein is essential, how to tell if you’re getting enough, whether plant-based options measure up, and why there’s more to nutrition than just chasing numbers on a label.

Whether you're perimenopausal, training for a marathon, or simply trying to eat well, this episode gives you the clarity and confidence to navigate protein without the overwhelm.

In This Episode, We Cover:

• Why protein is important and what it actually does for the body

• The truth behind daily targets — and whether 30g per meal is really necessary

• The rise of “proteinification” and how diet culture fuels the hype

• How protein became associated with aesthetics and the ideal body image

• The difference between complete and incomplete proteins

• Whether plant-based proteins are just as effective as animal-based sources

• The real risks (if any) of eating too much protein

• 3 simple, evidence-based takeaways to help you get what you need — without overthinking it

About the Guest:Dr Chris Cashin is a Registered Dietitian, Registered Nutritionist, and Sports Nutritionist with over 25 years of experience. She’s the founder of Cardiff Nutrition Consultancy, has worked with elite athletes at the English Institute of Sport and Sport Wales, and is a Senior Lecturer and Programme Manager for the MSc in Sport and Exercise Nutrition at the University of Wales Trinity Saint David.

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We start with TikTok’s decision to ban the hashtag #SkinnyTok, following a viral exposé revealing the darker side of the “skinny girl” aesthetic and the influencer-led community profiting from it.

Then there’s new research showing that smiling might be six times more effective than Botox when it comes to attractiveness, raising big questions about beauty standards, confidence, and connection.

We also get into the shrinking length of TED Talks, the red meat industry’s influence on heart health studies, and the surprising truth about coconut sugar, agave, and maple syrup. Are any of them actually better for you?

Elsewhere in the episode, we cover Britain’s booming banana obsession (and the waste it’s creating), why Scandinavian saunas are strictly nude, and what’s changing in school food.

This week’s recommendations

• The Cut article
• The Unprocessed Plate by Rhiannon Lambert
• Your Friends and Neighbours (Apple TV)
• Sirens (Netflix)

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In this episode of The Extra Scoop, we’re joined by physicist and cancer researcher Dr David Robert Grimes to unpack what the science really says about technology and our health — from EMFs and mobile phones to AirPods, microwaves, AI, and the platforms that shape our daily lives.

Dr Grimes explores why viral misinformation spreads so easily, how social media is rewiring our emotional responses, and why he compares today’s tech giants to the tobacco industry. We also dig into the long-term risks of algorithm-driven platforms and ask whether fear around radiation and devices is rooted in real science — or modern health anxiety.

This is a conversation that cuts through the noise, challenges fear-based narratives, and empowers you to think more critically in a digital-first world.

In This Episode, We Cover:

• Whether phones, AirPods and microwaves pose any physical health risks

• What the research says about EMFs and 5G

• The rise of misinformation — and why social media may be the new tobacco

• The long-term impact of AI and algorithm-driven tech on learning and mental health

• The real cost of constant outrage and viral content

• Simple ways to spot health misinformation and protect your wellbeing online

• How to stay informed without falling into fear

About the Guest:Dr David Robert Grimes is a physicist, cancer researcher and science writer with a PhD in medical physics. His work focuses on misinformation, public health and science communication. He writes for The Guardian, The Irish Times and BBC Future, and is the author of The Irrational Ape, which explores why we believe falsehoods — and how to think more clearly in a world of misinformation.

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We start with a major new report exposing the rise of nutrition misinformation online — with up to 24 million people now at risk of following harmful diet advice from unqualified influencers. We dig into the shocking stats, the financial machine behind viral health content, and what needs to change if we’re going to rebuild trust in expert-led wellness.

Next, we look at the government’s quiet U-turn on a healthy food policy — after pressure from ultra-processed food giants — and why it matters more than ever in a cost-of-living crisis.

We’re also shining a light on the growing trend of real food heroes like Medjool dates, exploring the science behind their heart and gut benefits.

And finally… saunas. Yes, really. From Finnish forests 10,000 years ago to floating sauna parties in Liverpool, we explore why this ancient ritual is having such a huge cultural comeback — and what the science says about its impact on stress, sleep, pain and longevity.

Plus: a powerful personal story from actress Julia Stiles on body image, sample sizes, and learning to trust your body again.

Recommendations:

• Julia Stiles' appearance on How to Fail with Elizabeth Day
• The Badger Trust - good to know where to find help when you spot wildlife in need
• Ella's book recommendation: Hello Beautiful by Ann Napolitano

Plus you can order Rhi's new book The Unprocessed Plate ⁠here

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Sarah brings over a decade of experience and a refreshingly compassionate, realistic approach to nutrition. Together, we explore how to tune into your body’s needs, challenge unhelpful thought patterns, and find a way of eating that feels intuitive, enjoyable and sustainable.

We also talk about the powerful influence of social media, childhood conditioning, and the subtle ways diet culture still shapes how we see food and ourselves — plus how we can break those patterns for the next generation.

Whether you're navigating years of food rules or simply want to feel a bit more at ease around eating, this conversation is full of gentle, practical ideas to help you reconnect with food in a way that works for you.

In This Episode, We Cover:

• What a truly healthy relationship with food looks and feels like

• Why it’s normal to want to feel good in your body — and how to do that without falling into restriction

• How to start spotting hunger and fullness cues again

• What intuitive eating and mindful eating actually mean in practice

• Advice for navigating social media without feeling overwhelmed

• The impact of generational food messaging — and how to break the cycle

• One small, manageable step to help you shift all-or-nothing thinking

• Why healthy looks different for everyone

About the Guest: Sarah Elder is a registered dietitian and nutritionist with over a decade of experience in clinical and community settings. She supports individuals in building a more balanced, relaxed relationship with food and specialises in gut health, hormonal wellbeing and the connection between food and mood. Sarah is passionate about cutting through the noise of diet culture and helping people reconnect with food in a way that’s intuitive, enjoyable and sustainable.

You can find her on Instagram @saraheldernutrition.

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We start with the science behind fibre — and how eating more of it may actually help flush out forever chemicals from the body. Then there’s the rising concern over plastics disrupting our sleep, thanks to their unexpected effect on the body’s circadian rhythm.

We also explore the viral trends taking over wellness feeds right now — from fart walks to “Netflix bum” (yes, it’s real), plus the new wave of advice on why midlife strength training is so important for healthspan.

Elsewhere in the episode, we unpack how ozempic might change the world and we answer your listener question on how to reduce sugar cravings without falling into the restriction trap.

Recommendations:

• Check out @sambentley for good, positive news that breaks through the doom and gloom!
• Packing cases - a big stress saver before going on holiday
• Pitta breads - versatile and reduces waste!
• Charles Dowding's Youtube channel - namely his 'no dig' method. Lots of useful tips for your garden

Plus you can order Rhi's new book The Unprocessed Plate here

And don’t forget: The Wellness Scoop Live is happening on Saturday 14th June at Cadogan Hall — find your tickets here: ⁠⁠⁠⁠⁠https://cadoganhall.com/whats-on/the-wellness-scoop-with-ella-mills-and-rhiannon-lambert/⁠⁠

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First up, new research reveals that just two weeks without mobile internet can reverse ten years of cognitive ageing and significantly boost mental health. We break down what happened in the study, and whether a digital detox could work in real life.

Then, we explore the idea of nondoing — a powerful wellness concept from Deepak Chopra that isn’t meditation or rest, but a deeper kind of stillness that reconnects you with yourself.

We also look at a bold claim from The Telegraph — that poor posture could shorten your life — and share practical steps to improve it, starting today.

And finally, a fun one: champagne might actually be good for your heart. But before you pop a bottle, we unpack what the science says (and what it doesn’t).

In today’s trend check, we explore the booming world of mushroom-based wellness drinks, from lion’s mane lattes to adaptogenic teas — are they worth the hype?

Recommendations:

• The Irrational Ape - Dr David Robert Grimes
• Apple TV's 'Your Friends and Neighbours'
• Ella's chimichurri recipe: - ½ shallot/small red onion, 1 clove garlic, a large handful (25g) of fresh parsley, finely chopped, a small handful of fresh coriander (15g), finely chopped, 1 red chilli, 2 tablespoons cider vinegar,  5 tablespoons olive oil, pinch of salt

Live Show Tickets - ⁠⁠⁠⁠⁠https://cadoganhall.com/whats-on/the-wellness-scoop-with-ella-mills-and-rhiannon-lambert/⁠⁠

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We also explore the news that WeightWatchers has filed for bankruptcy, what it says about the end of calorie-counting culture, and how new weight-loss pills are changing the conversation from habits to hormones.

Then we turn to Spain’s bold new school food policy — banning ultra-processed snacks and requiring fruit, vegetables and fish at every school meal. Should the UK follow?

Plus, new data from CALM reveals a loneliness epidemic among young adults — right as AI-powered “companions” go mainstream. We ask whether virtual support is helping or making things worse.

And in this week’s trend check: is psyllium husk really the “natural Ozempic” — or just good fibre marketing?

Recommendations:

• Good Enough by Dr Tara Porter - a good reminder for us to stop trying to be perfect!

Don’t forget — The Wellness Scoop Live is happening June 14th at Cadogan Hall. Tickets are flying, and we’d love to see you there: ⁠⁠⁠⁠https://cadoganhall.com/whats-on/the-wellness-scoop-with-ella-mills-and-rhiannon-lambert/⁠⁠

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To help us make sense of the science, we’re joined by Dr. Javier González, Professor of Nutrition and Metabolism at the University of Bath. Javier recently co-authored a study exploring how CGMs impact non-diabetic adults, and found that they might be giving misleading feedback and even encouraging unhelpful dietary choices.

In This Episode, We Cover:

• Blood sugar 101 

• What CGMs are and how they work

• The key findings from Dr. González’s recent study

• Common myths and misconceptions about glucose tracking. Are CGMs actually beneficial for people without diabetes?

• The risks of relying too heavily on health tech

• Simple, science-backed strategies for managing blood sugar — without a monitor

  Live Show Tickets - ⁠⁠⁠⁠⁠https://cadoganhall.com/whats-on/the-wellness-scoop-with-ella-mills-and-rhiannon-lambert/⁠⁠
  

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Weight loss jabs like Ozempic and Mounjaro are still dominating headlines, but behind the hype lies a deeper conversation about self-worth, body image, and how 90s diet culture continues to shape our thinking. We share a powerful reflection from Elizabeth Day on the inner critic, societal pressure, and what true body neutrality looks like in 2025.

We also break down the latest ultra-processed food research, including shocking new stats on early death risk. Are UPFs as dangerous as the data suggests—and what can we actually do about it?

Plus, the baby food pouch scandal has reignited debate about infant nutrition. We unpack the findings, the marketing spin, and why transparency is urgently needed in this space.

Elsewhere, Rhi reveals the surprising truth about plastics in activewear, Ella shares her take on the “bed rotting” trend, and we answer a listener question on the best ways to cook your veg without losing nutrients.

Reccomendations:

• Crash Diets Don’t Work - listen to Rhi's excellent reminder in the ep
• Weight loss jabs and the struggle for self-acceptance - a fascinating article from Elizabeth Day's Substack
• Email your MP via the Save The Children website to help protect foreign aid, urgently needed by mothers and newborn children across 12 countries.

Live Show Tickets - https://cadoganhall.com/whats-on/the-wellness-scoop-with-ella-mills-and-rhiannon-lambert/

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To help us unpack it all, we’re joined by Dr. Karan Rajan, NHS surgeon and online educator known for busting medical myths with science and clarity. He shares expert insights into what’s worth taking, what to avoid, and how to navigate the ever-expanding world of supplements with confidence.

In This Episode, We Cover:

• Whether a balanced diet is enough — or if most of us actually need supplements

• What collagen is and whether it really delivers on the hype

• The most beneficial supplements, and who can benefit most

• Whether more is better when it comes to supplementing

• Red flags, myths, and common misconceptions to watch out for

• The science behind trending supplements like ashwagandha, creatine, magnesium, and collagen

• Three science-backed tips for supporting your nutrition without the overwhelm

Live Show Tickets - ⁠⁠⁠⁠⁠https://cadoganhall.com/whats-on/the-wellness-scoop-with-ella-mills-and-rhiannon-lambert/⁠⁠

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We look at a powerful new study showing how switching to a traditional diet for just two weeks can reduce inflammation and boost immunity — without supplements or complex protocols. It’s part of a growing movement back to simpler, seasonal, plant-forward eating.

We also explore the link between high blood pressure and dementia risk. A large-scale trial found that addressing cardiovascular health in midlife — through medication and lifestyle changes — could reduce dementia risk by 15%. We break down what that means in practical terms.

WW (formerly WeightWatchers) is reportedly heading for bankruptcy, and it’s raising big questions about the future of diet culture. With the rise of GLP-1 medications like Ozempic and Wegovy, we’re seeing a shift toward science-backed, compassionate health strategies that move away from guilt, tracking, and restriction.

Rhi brings back a fascinating study on daytime napping and brain health — showing that a short daily nap may help slow brain ageing and preserve brain volume.

Plus, we look at the wellness trends forecast for 2025 — from high-protein breakfasts and mastic gum to brain flossing, okra water, and metabolic tracking tools. What’s worth paying attention to, and what’s just another layer of over-optimising?

Recommendations:

• Batch-cooking quinoa! A real time saver for when you're having a busy week
• Sparkling water, super tasty and without additives.
• Panorama's investigation into baby food pouches - worth watching ahead of the discussion next week

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In this episode, we’re joined by TJ Power, neuroscientist, founder of The DOSE Lab, and author of The DOSE Effect. TJ’s work explores how our brain chemicals—dopamine, oxytocin, serotonin, and endorphins—shape our mental wellbeing, especially in a digital age where constant scrolling is the norm.

In This Episode, We Cover:

• What dopamine is and how it’s affected by our screen habits

• How social media and phone use influence mood, motivation, and mental health

• Whether excessive phone use is actually addictive—and what the warning signs are

• The science behind phone-free mornings and pre-bed habits

• How constant scrolling might be affecting your emotional resilience

• Common myths about dopamine and tech

• Three practical, science-backed ways to reset your brain and improve focus

  Live Show Tickets - ⁠⁠⁠⁠https://cadoganhall.com/whats-on/the-wellness-scoop-with-ella-mills-and-rhiannon-lambert/⁠⁠

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We look at the new science around ageing reveals we don’t age steadily — but in three distinct bursts at 34, 60 and 78. What’s happening inside our bodies, and what can we do about it?

Are cold plunges actually hurting your muscle growth? We break down the bold claim that they reduce gains by 66% — and what the research really shows.

Olive oil shots are the latest TikTok wellness craze — promising better digestion, fewer cravings and glowing skin. But do the benefits hold up beyond the buzz? We also look at the trend of morning routines. 

Plus, we discuss a major new report on alcohol and breast cancer risk, explore whether pets might actually make us happier than our partners, and ask whether wellness routines have gone too far in the pursuit of “optimization.”

And in our listener question this week: how do you talk to kids about “unhealthy” food without creating shame or fear?

Recommendations this week:

• Ella's film picks: We Live in Time and Wicked
• Signs by Laura Lynne Jackson
• Reign - a gripping TV series

Live Show Tickets - ⁠https://cadoganhall.com/whats-on/the-wellness-scoop-with-ella-mills-and-rhiannon-lambert/

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We’re joined by Dr. Thivi Maruthappu, Consultant Dermatologist and Nutritionist, to discuss how diet and lifestyle impact skin health.

In This Episode, We Cover:

• Whether diet truly affects skin health or if it’s more about genetics
• Key nutrients and "skin superfoods" that can make a difference
• The role of stress, hydration, and sleep in skin health
• The effectiveness of supplements, including collagen and beauty gummies
• Whether quick fixes like face sculpting devices and LED lights actually work

Dr Thivi Maruthappu is the author of SkinFood: Your 4-Step Solution to Healthy, Happy Skin

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Green tea is making headlines for its potential brain health benefits in older adults, but what does the science actually say? And how does it stack up against coffee? We break down the latest research, plus what to look for in a good-quality brew.

Collagen coffee is the latest beauty-meets-wellness trend—but is it just frothy marketing? We look at what collagen really does, who might benefit, and whether your morning latte is the best delivery method.

We also dive into a brilliant piece from Style Magazine in The Times about perfectionism and the pressure to optimise every part of our lives. Is the pursuit of betterment actually stealing your joy? And could “good enough” be the healthiest choice of all?

We take a closer look at how to age in the healthiest way possible—breaking down the latest research on healthspan and what we can actually do now to support our long-term wellbeing, from diet to mindset to movement.

Plus, Ella shares her New York adventures, Rhiannon talks about oat bars, and we unpack SACN’s latest update on ultra-processed foods—why not all UPFs are created equal, and what this means for plant-based eating.

Recommendations this week:

• Is Maximising’ Your Life Making You Miserable? A great article from Style Magazine in this weekend’s Times
• Rhi's easy to make oat bars - quick and delicious
• Book recommendation - I May Be Wrong

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In This Episode, We Cover:

• How much modern lifestyle factors truly affect fertility versus myths
• The role of age, relationships, and contraceptive use in fertility
• Endocrine disruptors, microplastics, and their real impact
• The most important nutrition and lifestyle choices for fertility

Ro Huntress is the author of the cookbook Deliciously Healthy Fertility: Nutrition and Recipes to Help You Conceive. Follow her on Instagram @fertility.dietitian.uk

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To help us separate fact from fiction, we’re joined by Dr. Lindsay Browning, a chartered psychologist, neuroscientist, and sleep expert with a doctorate in insomnia from the University of Oxford. Dr. Browning breaks down the science of sleep, debunks common myths, and shares practical strategies to help you improve your sleep quality.

In This Episode, We Cover:

• How much sleep we really need and why it matters
• The consequences of sleep deprivation on health
• The impact of sleep tracking devices, late-night scrolling, and caffeine on sleep quality
• The gender gap and sleep
• Practical tips to improve sleep and wake up feeling more refreshed

Dr. Lindsay browning is the author of Navigating Sleeplessness: How to Sleep Deeper and Better for Longer

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Raw milk is everywhere on TikTok, praised by influencers and wellness personalities. But is it really a nutritional powerhouse—or just a risky trend in disguise? We explore the facts, the fear, and the politics behind the hype.

New research suggests we may have reached the peak of human intelligence. Are modern lifestyles making us less focused and less capable of deep thinking? We unpack the science and what it could mean for our future.

We also take a closer look at the wholegrain debate—are they truly a health essential, or have they been overhyped? We break down the benefits, the drawbacks, and why refined grains shouldn’t always be the enemy.

Plus, Ella shares her latest updates from New York, Rhiannon reveals her verdict on sweet vs savoury breakfasts, and we answer a listener question on whether a sweet start to the day can still be balanced and nourishing.

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Recommendations this week:

• Substack: A good replacement for doom-scrolling - a good place to find interesting articles
• The Women by Kristin Hannah - Ella's book recommendation this week

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To help us unpack all of this, we’re joined by Dr. Claire Ashley, neuroscientist and clinician, who has 15 years of experience helping individuals and organisations prevent and recover from burnout using evidence-based strategies.

In This Episode, We Cover:

• What burnout actually means and how to recognise it
• Burnout versus day-to-day stress, what's the difference?
• The most effective ways to prevent and recover from burnout
• Simple steps to reduce stress and avoid burnout

Dr. Claire Ashley is the author of The Burnout Doctor: Your 6-step recovery plan

Get your tickets for The Wellness Scoop Live here: https://cadoganhall.com/whats-on/the-wellness-scoop-with-ella-mills-and-rhiannon-lambert/

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We also dive into the risks of ultra-processed foods, from their impact on toddlers’ development to their surprising link to eyesight issues. With 61% of a UK toddler’s diet now coming from UPFs, experts are raising the alarm about potential speech delays and oral development concerns. Plus, new research suggests ultra-processed foods may damage retinal blood vessels, increasing the risk of vision problems like age-related macular degeneration.

In this week’s wellness trend, we unpack the viral tongue scraping craze—does it actually improve bad breath and oral health, or is it just another wellness fad?

And in our listener question, we break down why sugar cravings happen and how to manage them without feeling deprived.

Tickets for The Wellness Scoop Live: https://cadoganhall.com/whats-on/the-wellness-scoop-with-ella-mills-and-rhiannon-lambert/

Recommendations:

• Date and banana nut butter bites: Press 18 pitted medjool dates (about 400g) into a lined tray, spread over 4 heaped tablespoons of creamy peanut butter, layer with 2 thinly sliced ripe bananas, and pour over 2 melted bars of dark chocolate (about 150g). Sprinkle with sea salt, freeze for at least an hour, then slice and enjoy straight from the freezer. See it in action here
• Yotam Ottolenghi's article: 'I tried intermittent fasting, and hated it. This is why we need to ditch the diets and go back to basics'
• Tongue Scrapers - a recommended wellness trend
• Pre-order Rhi's new book 'The Unprocessed Plate'

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We’re joined by Dr. Federica Amati, a Registered Nutritionist and Nutrition Topic Lead at Imperial College London’s Faculty of Medicine, to unpack it. Dr. Amati explains what eating 30 plants actually means, how it works, and the biggest benefits of plant diversity in your diet. She also shares practical steps to help you start incorporating more plants into your meals.

In This Episode, We Cover:

• What eating 30 plants a week actually means
• The difference between 5-a-day and 30 plants
• The benefits of plant diversity in your diet
• What 30 pants a week looks like
• Three simple steps to get started today

Dr. Federica Amati is the author of Every Body Should Know This: The Science of Eating for a Lifetime of Health

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To help us break it down, we’re joined by Dr. Marianne Trent, Specialist Clinical Psychologist, who provides expert insights into anxiety, how it affects individuals differently, and the most effective ways to manage it.

In This Episode, We Cover:

• What anxiety really is and whether we should see it as a normal part of life
• The difference between everyday anxiety and clinical anxiety
• How personal experiences shape how anxiety manifests
• The most effective tools for managing anxiety, especially in overwhelming moments
• How to accept and live with your reality

Dr. Marianne Trent is the author of The Clinical Psychologist Collective: Advice & Guidance for Aspiring Clinical Psychologists

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The longevity debate is shifting, with studies suggesting eating less protein may help you live longer. But is cutting back really the key? We explore the science behind Blue Zones, protein myths, and what actually works.

Social media is under fire as Chris Whitty reviews a potential ban for under-16s on platforms like Instagram and TikTok. Is this a smart move for mental health or an overreach?

Plus, castor oil packs and navel pulling are trending as detox remedies—but do they actually work? We separate fact from fiction on this ancient practice making a modern comeback.

And if you're looking for free ways to check your gut health, we've got simple, science-backed methods to assess digestion—no pricey tests required.

Recommendations This Week:

• Plates, the UK's first Michelin star plant-based restaurant
• Toxic Town, Ella's TV recommendation
• Bird Feeders, a simple way to enjoy bringing nature to you
• Roasted beans, lentils and pulses - super tasty and make for great salad toppers

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We’re joined by Maisie Hill, author of Period Power and Perimenopause Power, a leading voice in menstrual health and empowerment. Maisie is passionate about helping people understand their cycles, harness their hormones, and take control of their well-being. With her no-nonsense approach, she shares how to work with your cycle, not against it, so you can feel your best every day of the month.

In This Episode, We Cover:

• How your cycle influences energy, anxiety, and mood swings
• Holistic approaches to feeling more balanced, from nutrition to lifestyle and stress management
• The benefits of cycle tracking and how understanding your patterns can help you navigate life with more ease

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Protein obsession isn’t slowing down—from powders to high-protein snacks, demand is booming. But do we really need more? We break down the science, the hidden risks in protein powders, and whether meat snacks are a gym-goer’s dream or just another processed food trap.

Stress isn’t just in your head—it’s in your body. Hair loss, gut issues, and unexplained breakouts could all be signs of silent stress. We reveal seven warning signals of chronic stress and the small, science-backed ways to break the cycle before it takes a toll.

Plus, nature vs. nurture—how much of our health is genetics versus lifestyle? A major new study suggests we have far more control over our long-term well-being than we think.

Recommendations This Week

Saliha Mahmood-Ahmed’s new book: The 20-Minute Gut Health Fix (@salihacooks)

Rhi’s music pick: Ludovico Einaudi

Jamelia: The Dark Side of Being A SUPERSTAR on We Need To Talk with Paul C. Brunson

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With bloating now fueling a billion-pound industry, countless products promise relief. But do they really work, or is the solution far simpler?

• What really causes bloating?
• Are quick-fix supplements worth it, or just clever marketing?
• Can stress, diet, or even tight clothing make it worse?

To help separate fact from fiction, we’re joined by Catherine Rabess, a Registered Dietitian specialising in gastroenterology and complex nutrition support. Catherine is the Clinical Lead Dietitian for NHS Nutrition and Dietetic Service in South West London, and helps clients on a 1-1 basis inside the Rhitrition Clinic. She shares expert-backed insights to help you understand your gut — and feel your best in this episode. 

Catherine is also the author of The 30 Plan: Why Eating 30 Plants a Week Will Revolutionise Your Gut Health.

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Plus, Europe’s life expectancy is falling, and England is seeing the biggest decline. We explore the obesity crisis, preventable diseases, and why today’s generation may live shorter lives than their parents.

Next, creatine is everywhere, but should you be taking it? We break down who actually benefits, common myths, and whether it deserves a spot in your routine.

Then, we talk ultra-processed foods—what actually counts as a UPF? We finally break down the NOVA system, clear up the misinformation, and answer a listener’s question about whether everyday foods like yoghurt and bread really count as UPFs.

We also cover the surprising brain-boosting benefits of walnuts, why milk may lower bowel cancer risk, and the latest baby nutrition trend that’s dividing parents.

Recommendations This Week

• Viridian Vegan EPA & DHA Oil – Ella’s go-to Omega-3 supplement
• Ruuby – The ultimate at-home wellness booking app
• Ion8 and Ulula Steel Water Bottles
• Rhi has surprise for Ella!!

Join us as we cut through the noise, break down the trends, and bring you real, practical advice on what’s worth your time, money, and health!

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This week, Dr. David Hamilton — a pharmaceutical scientist, with PhD in organic chemistry, and a best-selling author — breaks down the science of happiness and how small, simple changes can make a big impact.

We discuss:

• Why happiness feels harder to find than ever
• The "productivity trap" and its impact on well-being
• Science-backed ways to boost happiness effortlessly

Join us as we cut through the noise and share real, practical advice for a happier life!

For more information on David and his books visit drdavidhamilton.com

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TikTok is in a full-blown debate over white vs. brown rice, but does one really have the edge? We’re unpacking the facts behind the latest viral food fight.

Meanwhile, a major fashion retailer’s ad just got banned for promoting unrealistic body standards. With brands being called out more than ever, is the tide finally turning on harmful beauty messaging?

And new research suggests that dancing in your kitchen could be just as effective as a gym workout. Could this be the simplest way to stay fit?

We’re breaking down the biggest wellness stories of the week—what’s real, what’s hype, and what actually matters.

Join us as we cut through the noise of wellness trends to give you the facts, the science, and some much-needed clarity on what works and what doesn’t!

Our recommendations:

• Banana Berry Crumble - a delicious crumble recipe
• By Sarah – a brilliant brand of natural skincare
• OMG Tea Matcha – Ella’s favourite female founded matcha brand
• Pre-order Rhiannon's new book The Unprocessed Plate

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We also break down the glucose monitor trend. More and more people without diabetes are tracking their blood sugar—but is it helpful or just another wellness obsession?

Plus, could ultra-processed food (UPF) companies be sued like Big Tobacco? Legal experts are investigating whether food manufacturers knowingly made their products addictive.

And finally, a shocking study found microplastics in human brains. Should we be worried, or is this just another scary headline?

Recommendations This Week:

• Pre-order Rhiannon's new book The Unprocessed Plate
• Apple Cider Vinegar (Netflix) – The shocking Belle Gibson scam story
• Amandaland (BBC) – A must-watch for Motherland fans
• Belly Bugs by David Bell – A fun gut health book for kids
• Daily Affirmations & Self-Love Mantra Meditation on the Deliciously Ella app

Join us as we cut through the noise, break down the trends, and bring you real, practical advice on what’s worth your time, money, and health!

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We also talk about The Hot Girl Walk, the TikTok trend with over 600 million views that might be the easiest (and cheapest) wellness habit yet.

Then, we unpack NAD+, the latest “longevity hack” that has celebrities hooked. Does it actually work, or is it just another expensive quick fix?

And finally, why you don’t need to be perfect to be healthy. Science shows our happiness and well-being naturally ebb and flow. No one feels 100% all the time, and that’s normal. We explore why ‘good enough’ can sometimes be the best health strategy.

Recommendations This Week

• Grandparenting by Terri Apter (book)

• A tea flask instead of a keep cup (a game-changer!)

• One-Pan Leek and Butter Bean Orzo, an easy, budget-friendly recipe from Deliciously Ella

Join us as we cut through the noise, break down the trends, and bring you real, practical advice on what’s worth your time, money, and health!

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Recommendations This Week:

• Open When by Dr. Julie Smith 
• Ladies Who Launch by Rochelle Humes (Podcast)
• OMG Tea Matcha 

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We’re also unpacking the latest borecore trend, whether coffee is actually good for you, why sobriety is on the rise, and how LED masks became the new skincare obsession

Recommendations This Week:

• The Postcard by Anne Berest
• LED Mask – the ultimate at-home skincare upgrade, Rhi uses the Omnilux mask
• Fussy deodorant

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We’ll also take a closer look at the man spending $2 million a year on anti-ageing protocols—are his extreme habits the future of wellness? Plus, Dr Thivi joins us to explore the connection between diet and glowing skin, with practical advice you can trust.

Recommendations This Week:

• School of Greatness Podcast with Dr Rangan Chatterjee: How To Escape The Prison Of Your Mind & Reinvent Your Life In 2025 – A refreshing take on mindset and behaviour change.
• Well Fed by James Collier and Yoga Happy by Hannah Barrett – Inspiring reads for food and mindfulness.
• Netflix Pick: “Don’t Die: The Man Who Wants to Live Forever” – A fascinating deep dive into the extremes of the anti-ageing movement.
• Johann Hari Magic Pill – the pros and cons of Ozempic (his interview on Diary of a CEO Podcast also provides an overview)

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Learn more about your ad choices. Visit podcastchoices.com/adchoices

Each episode delivers the latest wellness news, expert advice, and personal recommendations from Ella and Rhiannon—simple swaps, easy ideas, and realistic tips to help you live healthier, no matter how busy life gets.

Tune in to start your week feeling informed, inspired, and armed with tools to build a healthier, happier life - coming 13th January!

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• How Ian and Jeremy started sharing inspiring messages about mental and physical health with London commuters
• Jeremy’s experience with depression and an eating disorder
• The danger of keeping inner distress to ourselves
• Dealing with imposter syndrome
• Ian’s experience with anxiety and PTSD
• Navigating difficult times one step at a time
• The importance of self-compassion in any healing journey
• The power of a gratitude practice
• Why saying something is better than saying nothing

Links:

• All On The Board’s latest book, Your Daily Companion: Inspiring words to take you from morning to night
• For new users, use code podcast20 to get 20% off the Feel Better App
• Wellness Toolkit for this episode

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• The accident which triggered episodes of difficult mental health
• Loneliness and not-relating to others
• The practices Jessie used to gradually move forwards day by day
• Why our daily, lifestyle choices impact our health much more than our genetics
• Discovering the link between mental health and blood glucose levels
• Glucose and blood sugar 101
• Unrelenting perseverance to pursue her passion
• The power of small lifestyle changes
• Jessie’s non-negotiable habits for feeling her best

Links:

• Jessie’s book Glucose Revolution
• For new users, use code podcast20 to get 20% off the Feel Better App
• Wellness Toolkit for this episode

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• Numbing life by controlling what your body looks like
• Owning mistakes publicly in the age of social media
• Navigating the pressure to look ‘perfect’
• External validation and keeping up a facade
• Alice’s catalyst moment for addressing her relationship with food, exercise, her body and herself
• Releasing the identity of having the ‘perfect body’ to rebuild mental and physical health
• Tools for building self-esteem and the power of feeling safe
• Alice’s non-negotiables for feeling her best

Links:

• Alice’s podcast Give Me Strength
• For new subscribers, use code podcast20 to get 20% off the Feel Better App
• Wellness Toolkit for this episode

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• Chasing fame in his 20s
• Feeling a pressure to succeed and live up to your potential
• Using drinking to numb out boredom and a lack of purpose
• His catalyst moment for addressing his relationship with alcohol
• Spencer’s experience of breaking the cycle of excessive drinking
• Building mental strength through physical fitness
• Cultivating self-awareness
• The mindset shift that helped him transform his health
• Spencer’s outlook towards implementing healthy habits

Links:

• Spencer’s podcast Big Fish
• For new subscribers, use code podcast20 to get 20% off the Feel Better App
• Wellness Toolkit for this episode

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They discuss:

• Societal expectations to have the ‘perfect’ life
• People pleasing to fit in
• Cultivating deep friendships
• Finding the courage to go after the life you desire
• Gut instincts
• Discovering what you need rather than what you want
• The inner work crucial for moving forwards
• Turning physical strength into mental resilience
• Elizabeth’s non-negotiables for feeling well

Links:

• Elizabeth’s podcast How To Fail
• Elizabeth’s latest book Friendaholic: Confessions of a Friendship Addict
• For new subscribers, use code podcast20 to get 20% off the Feel Better App 
• Wellness Toolkit for this episode

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They discuss:

• Why external achievements and validation don’t bring lasting joy
• Succeeding professionally while struggling internally
• The pressure to keep on achieving
• Jonny’s experiences with anxiety and depression
• Getting off the hamster wheel of acting out of fear and low self-worth
• How to reframe your thoughts to accept difficult circumstances and feelings, unconditionally
• Cultivating self-trust and a supportive inner voice, and releasing the need to control
• Why nothing will change if you don’t apply what you understand
• The importance of regulating your nervous system
• Jonny’s practices for feeling well

Links:

• Jonny’s podcast I Am…
• For new subscribers, use code podcast20 to get 20% off the Feel Better App 
• Wellness Toolkit for this episode

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They discuss:

• Why external achievements and validation don’t bring lasting joy
• Succeeding professionally while struggling internally
• The pressure to keep on achieving
• Jonny’s experiences with anxiety and depression
• Getting off the hamster wheel of acting out of fear and low self-worth
• How to reframe your thoughts to accept difficult circumstances and feelings, unconditionally
• Cultivating self-trust and a supportive inner voice, and releasing the need to control
• Why nothing will change if you don’t apply what you understand
• The importance of regulating your nervous system
• Jonny’s practices for feeling well

Links:

• Jonny’s podcast I Am…
• For new subscribers, use code podcast20 to get 20% off the Feel Better App 
• Wellness Toolkit for this episode

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They discuss:

• Avoiding facing uncomfortable emotions
• Learning to ask for and accept help from others
• Chasing silver bullets to ‘fix’ how you feel
• How to listen to your inner voice
• Using the mornings to set the tone for the rest of the day
• Daily gratitude practice

Links:

• Angela’s book Joyrider: how gratitude can help you get the life you really want
• Angela’s podcast Thanks A Million
• For new subscribers, use code podcast20 to get 20% off the Feel Better App 
• Wellness Toolkit for this episode

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They discuss:

• Avoiding facing uncomfortable emotions
• Learning to ask for and accept help from others
• Chasing silver bullets to ‘fix’ how you feel
• How to listen to your inner voice
• Using the mornings to set the tone for the rest of the day
• Daily gratitude practice

Links:

• Angela’s book Joyrider: how gratitude can help you get the life you really want
• Angela’s podcast Thanks A Million
• For new subscribers, use code podcast20 to get 20% off the Feel Better App 
• Wellness Toolkit for this episode

Learn more about your ad choices. Visit podcastchoices.com/adchoices

In this conversation, Jay and Ella dive into Jay’s extraordinary journey from a rebellious teenager in London, to a business graduate, to then living as a monk in an Ashram in India for 3 years, to then leaving the monk lifestyle and getting to where he is today, sharing his inspiring and motivational messages with millions of people worldwide. 

They discuss:

• External expectation and pressure to lead a conventional life
• Reconciling two different parts of yourself
• How to cultivate self-belief to follow your heart and intuition
• Navigating life-altering decisions
• How to pursue your purpose
• Jay’s non-negotiables for feeling his best 
• Why love is a foundational element of our mental and physical health

Links:

• Jay’s book 8 Rules of Love
• Jay’s Love Rules world tour 
• Jay’s book Think Like A Monk
• On Purpose Podcast
• For new subscribers, use code podcast20 to get 20% off the Feel Better App 
• Wellness Toolkit for this episode

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In this conversation, Jay and Ella dive into Jay’s extraordinary journey from a rebellious teenager in London, to a business graduate, to then living as a monk in an Ashram in India for 3 years, to then leaving the monk lifestyle and getting to where he is today, sharing his inspiring and motivational messages with millions of people worldwide. 

They discuss:

• External expectation and pressure to lead a conventional life
• Reconciling two different parts of yourself
• How to cultivate self-belief to follow your heart and intuition
• Navigating life-altering decisions
• How to pursue your purpose
• Jay’s non-negotiables for feeling his best 
• Why love is a foundational element of our mental and physical health

Links:

• Jay’s book 8 Rules of Love
• Jay’s Love Rules world tour 
• Jay’s book Think Like A Monk
• On Purpose Podcast
• For new subscribers, use code podcast20 to get 20% off the Feel Better App 
• Wellness Toolkit for this episode

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They discuss:

• Being torn between wanting to fit in and to be your authentic self
• The process to understanding the root behind less healthy behaviours
• The toxic side of a perfectionist mindset and delaying happiness
• Feelings of unworthiness and self-sabotage
• Caggie’s catalyst for change and the next steps forwards
• Finding what lights you up and the tools that help you 
• Why there’s no one-size-fits-all approach to personal development

Links:

• Caggie’s book Saturn Returns: Your Cosmic Coming of Age
• Saturn Returns with Caggie Podcast
• For new subscribers, use code podcast20 to get 20% off the Feel Better App 
• Wellness Toolkit from this episode

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They discuss:

• Being torn between wanting to fit in and to be your authentic self
• The process to understanding the root behind less healthy behaviours
• The toxic side of a perfectionist mindset and delaying happiness
• Feelings of unworthiness and self-sabotage
• Caggie’s catalyst for change and the next steps forwards
• Finding what lights you up and the tools that help you 
• Why there’s no one-size-fits-all approach to personal development

Links:

• Caggie’s book Saturn Returns: Your Cosmic Coming of Age
• Saturn Returns with Caggie Podcast
• For new subscribers, use code podcast20 to get 20% off the Feel Better App 
• Wellness Toolkit from this episode

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They discuss:

• Taking each day as it comes and releasing the expectation of being perfect
• Succeeding professionally while struggling internally
• The reality of Jake’s experience with anxiety and intrusive thoughts
• The power of the mind and how to reframe your thoughts to seek out opportunity and true happiness
• Jake’s key to success in his professional life and with overcoming his mental health challenges
• The fear of failure and getting out of the ‘comfy chair’
• Finding purpose and committing to a life of constant growth
• The importance of a morning routine and Jake’s ‘daily basics’

Links:

• Jake’s book: High Performance: Lessons from the Best on Becoming the Best 
• The High Performance Podcast
• Use code podcast20 to GET 20% OFF the Feel Better App 
• Wellness Toolkit for this episode

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They discuss:

• Taking each day as it comes and releasing the expectation of being perfect
• Succeeding professionally while struggling internally
• The reality of Jake’s experience with anxiety and intrusive thoughts
• The power of the mind and how to reframe your thoughts to seek out opportunity and true happiness
• Jake’s key to success in his professional life and with overcoming his mental health challenges
• The fear of failure and getting out of the ‘comfy chair’
• Finding purpose and committing to a life of constant growth
• The importance of a morning routine and Jake’s ‘daily basics’

Links:

• Jake’s book: High Performance: Lessons from the Best on Becoming the Best 
• The High Performance Podcast
• Use code podcast20 to GET 20% OFF the Feel Better App 
• Wellness Toolkit for this episode

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To launch the new season, Ella is interviewed by Deliciously Ella’s Digital Director, Charlotte Clark, to unpack her own journey from a debilitating health condition in her early 20s to founding Deliciously Ella, her challenges with mental health, finding purpose, and why it took her 30 years to find happiness; as well as the hurdles and setbacks along the way and the tools Ella swears by to feel her best.

They discuss:

• Ella’s experience suffering from a debilitating health condition in her early 20s
• Navigating mental health alongside physical health challenges
• Ella’s catalyst moment for looking at diet to improve her health
• How sharing her journey with plant-based cooking online changed Ella’s life
• Figuring out who you are whilst being in the spotlight
• Accepting that life isn’t linear
• Taking responsibility for your own health & happiness
• Ella’s daily-ish non-negotiables to support her physical and mental health

Links:

• Use code podcast20 to get 20% off the Feel Better App 
• Ella’s Wellness Toolkit

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How did they get to where they are today? What were the biggest challenges they faced? What wellness practices and habits really moved the needle for them? How do they keep moving forward? 

Wellness with Ella has the simple mission of giving you un-filtered and empowering conversations that give you the tools, knowledge, and inspiration to transform your life and your health. New episodes drop every Wednesday.

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We discuss:

• The fact that there is no such thing as perfect: no perfect diet, no perfect approach to health.
• Why we should ditch fad diets 
• Biohacking trends
• How our diet effects our mood 
• What does stress in the mind and body 
• Gut health

Each week I unpack a wellness trend with GP Gemma Newman. This week on Fact or Fad we’re looking at infrared saunas. 

More about Will :

Fibre Fuelled

https://www.amazon.co.uk/Fibre-Fuelled-Plant-Based-Optimise-Microbiome/dp/178504415X/ref=asc_df_178504415X/?tag=googshopuk-21&linkCode=df0&hvadid=570366460068&hvpos=&hvnetw=g&hvrand=8486528419909222261&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9045997&hvtargid=pla-1638747391678&psc=1&th=1&psc=1  

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We discuss:

1. Myth busting calorie counting
2. Gut microbiome 101
3. Why eating to support your gut positively impacts all aspects of health
4. Tim’s 3 pieces of diet advice
5. Shifting the narrative about what we eat
6. Why taking a long-term view towards your health trumps all

Each week I unpack a wellness trend with GP Gemma Newman. This week on Fact or Fad we’re looking at meal replacements. 

Tim’s new book: ‘Food for Life: The New Science of Eating Well’ https://www.amazon.co.uk/Food-Life-Science-Eating-Well/dp/B0B2WTDVR5/ref=sr_1_1?keywords=tim+spector+food+for+life&qid=1667292664&qu=eyJxc2MiOiIxLjg5IiwicXNhIjoiMS4zNiIsInFzcCI6IjEuMjYifQ%3D%3D&sprefix=Tim+spe%2Caps%2C62&sr=8-1

Join The Big IF Study https://health-study.joinzoe.com/intermittent-fasting?_ga=2.210987989.1941833140.1667292709-199716784.1666262151

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We discuss:

• Both of our experience of chronic illness
• Why sleep is the foundation of health
• The science of lifestyle medicine 
• The science of cravings 
• How to get started on a health journey 
• Improving gut health 
• The impact of our current food environment 

Each week I unpack a wellness trend with GP Gemma Newman. This week on Fact or Fad we’re looking at cycle syncing. 

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We discuss:

• Wellness trends and shifts within the industry
• The need to embrace our fears
• How pushing ourselves can feel at odds with current societal narratives
• How life is a series of choices, which we must learn to live by
• The myth of having it all
• The need for creative expression

Each week I unpack a wellness trend with GP Gemma Newman. This week on Fact or Fad we’re looking at protein powders.

More about Farrah:

The Discomfort Zone

https://www.amazon.co.uk/Discomfort-Zone-What-Living-Fearlessly/dp/0349415358

Farrah's newsletter:

Things Worth Knowing

https://farrah.substack.com/

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We discuss:

• How you can physiologically reinvent yourself via neuroplasticity
• The neuroscience-based steps to create the life you desire
• Changes in the brain and stepping outside your comfort zone
• How gratitude influences your manifesting potential
• Simple tools to build resilience and create opportunities for yourself

Each week I unpack a wellness trend with GP Gemma Newman. This week on Fact or Fad we’re looking at nature bathing.

More about Tara:

‘The Source: Open Your Mind, Change Your Life’ https://www.amazon.co.uk/Source-Open-Your-Mind-Change/dp/B07KM72PJB/ref=sr_1_1?crid=38YJHOOCW5IP7&keywords=the+source&qid=1665134875&qu=eyJxc2MiOiIyLjM4IiwicXNhIjoiMS44MiIsInFzcCI6IjIuMjkifQ%3D%3D&sprefix=the+source%2Caps%2C70&sr=8-1

Book on gratitude mentioned at 23 minutes:

https://gratitudediaries.com/

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We discuss:

1. How to identify the different attachment styles
2. The link between childhood experiences and behavioural patterns in adulthood
3. How to move towards a secure attachment style 
4. Tools to regulate your nervous system 
5. How to cultivate healthier relationships with others
6. Why doing the inner work is as important as setting boundaries with others

Each week I unpack a wellness trend with GP Gemma Newman. This week on Fact or Fad we’re looking at bone broth - is it a cure-all drink?

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We discuss:

• What manifesting is and why it can change your life
• The importance of being clear on your priorities
• The myth of willpower and discipline from a place of self-compassion
• How sitting in discomfort is the way forward
• Why letting go and stepping into the unknown is a power move
• How to cultivate self-trust and self-love

Each week I unpack a wellness trend with GP Gemma Newman. This week on Fact or Fad we’re looking at adaptogenic mushrooms – are they healthful or overhyped?

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We discuss:

• Why you need define what success means to you
• How to create a mindset for a more fulfilled life
• How to let go of the need to be ‘extraordinary’/’perfect’
• The importance of the quality of your relationships on your wellbeing and happiness
• How to engineer more meaningful relationships
• Why you need to get used to tolerating discomfort and ambiguity

Each week I unpack a wellness trend with GP Gemma Newman. This week on Fact or Fad we’re looking at having a daily gratitude practice.

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We discuss:

• How to find psychological flourishing
• Why your thoughts are not the boss of you
• How to change your relationship with your thoughts
• Exercises to cultivate self-awareness
• How to beat stress & build resilience
• The importance of living life in line your values

Each week I unpack a wellness trend with GP Gemma Newman. This week on Fact or Fad we’re looking at collagen supplements.

More about Sam:

‘Stressilient: How to Build Stree and Build Resilience’

https://www.amazon.co.uk/dp/0008448043/ref=cm_sw_em_r_mt_dp_dl_AF3DXW7323ERQZ4G7XN7

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We discuss:

• How to eat to live to 100
• Why deliciousness is the key to eating well for life
• Shaping your food environment for health and happiness
• Exercise habits for longevity
• The impact of community on your wellbeing
• How to reduce stress and why it matters for longevity

Each week I unpack a wellness trend with GP Gemma Newman. This week on Fact or Fad we’re looking at cold showers.

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We discuss:

• The power of understanding your body and cycle
• How hormones influence mood, digestion, and sleep
• How to work with your body to improve your health
• Gender inequality in biomedical research and healthcare
• Why mental health and mood changes are more than just biology
• Finding the courage to pivot professionally and personally

Each week I unpack a wellness trend with GP Gemma Newman. This week on Fact or Fad we’re looking at celery juice. Does the research back the ‘healing elixir’ claims?

More about Hazel:

‘The Female Factor’ https://www.amazon.co.uk/Female-Factor-Making-womens-health/dp/1529382866 

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We discuss:

• Why sleep is important and how much we really need
• The link between cravings, hunger, and sleep
• Tools for improving sleep quality
• Why stress may be at the root of your sleep difficulties
• How fine-tuning your internal body clock supports optimal health

Each week I unpack a wellness trend with GP Gemma Newman. This week on Fact or Fad we’re looking at matcha versus coffee, where should we get our caffeine from.

More about Russell:

‘Life Time: The New Science of the Body Clock, and How it Can Revolutionize Your Sleep and Health’ 

https://www.amazon.co.uk/Life-Time-Science-Revolutionize-Health/dp/0241529301

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We discuss:

• Why you need to take life off hold to change your habits
• The mindset and practical tools to help you do difficult things
• How to make lasting behaviour changes
• The power of self-kindness and self-awareness
• Understanding what purpose your habits serve

Each week I unpack a wellness trend with GP Gemma Newman. This week on Fact or Fad we’re looking at mindful eating. 

DISCLAIMER: this episode touches on eating disorders and Shahroo’s personal experience in this regard. Please take care listening and talk to your GP if you need support or guidance.

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We discuss:

·         What should you eat if you’re concerned about your health

·         Why cooking more automatically improves health and happiness

·         Understanding your relationship with caffeine

·         The health benefits of caffeine

Each week I unpack a wellness trend with GP Gemma Newman. This week on Fact or Fad we’re looking at intermittent fasting. 

More about Michael:

‘This Is Your Mind on Plants’ https://www.amazon.co.uk/This-Your-Plants-Michael-Pollan/dp/0593296907 

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They discuss:

• How plant-based and wellness went from niche to mainstream
• Why the brand has stayed relevant
• Being a nimble business
• The evolution of Deliciously Ella over the last 10 years
• Challenging times and learnings
• Staying true to Deliciously Ella’s values
• From a recipe blog to 6 books, a podcast, plant-based food products, a restaurant, and a holistic wellness app
• Advice and learnings from growing and running a company
• Finding a work-life balance
• Looking ahead to the future of Deliciously Ella

See acast.com/privacy for privacy and opt-out information.

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We discuss:

• How happiness and health are linked
• The difference between core happiness and junk happiness
• The importance of alignment, contentment and control
• The want-brain
• Why success isn’t the source of happiness
• A simple but powerful exercise to cultivate greater awareness and intention
• Why self-compassion is at the root of long-term health and happiness
• The stress response
• The value of a daily solitude practice
• Why regularly taking time to reflect is so beneficial
• The power of taking control of your mindset

Rangan Chatterjee:

‘Happy Mind, Happy Life’

https://drchatterjee.com

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We discuss:

• The connection between our body and our emotions
• The stress and loneliness epidemic 
• Why we don’t practice emotional self-regulation in modern society
• Alleviating stress, anxiety, and sleep disfunction naturally
• The importance of expressing our emotions to heal
• Why breathing practices enable us to release unreconciled emotions
• The power of processing grief with others
• Why we need to come together to overcome crises
• Vulnerability, fulfilment and social media
• The power of slow, steady breathing with mindful movement

Max Strom:

‘A Life Worth Breathing’

https://maxstrom.com

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We discuss:

• Why we’re living in an attention crisis and why willpower isn’t the problem
• Why we need to stop task switching
• The impact of being chronically distracted on our brain power
• Why sleep and diet are critical components of reclaiming focus
• Why restoring childhood is so important
• The individual and collective changes for solving our attention crisis
• How to get into a flow state to find deep focus
• Why stress undermines our ability to focus

Johann Hari:

‘Stolen Focus’ https://stolenfocusbook.com

https://johannhari.com

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We discuss:

• The rise in plant-based high-performance athletes
• How a plant-based diet can support athletic performance
• Is soya harmful or beneficial?
• The performance-enhancing effect of caffeine
• Pre-workout meals and snacks
• Why fasted training might not be healthy
• How to build a balanced meal to optimise training
• Post-exercise hydration and nutrition
• The relationship between ketogenic diets and performance

Anita Bean:

https://anitabean.co.uk

‘The Vegan Athlete’s Cookbook’

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Here’s a brief recap:

• The importance of prioritising sleep
• Why we should strive for regularity
• How sufficient exposure to natural light during the day helps us sleep better at night
• Why blue light inhibits sleep
• Daily habits that promote our drive for sleep and quality of sleep
• Why consistency is the key to better sleep

Guy Meadows:

‘The Sleep Book: How to Sleep Well Every Night’

https://sleepschool.org/

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We discuss:

• How our attachment to our phones impacts our stress levels
• How social media manipulates our brain’s dopamine system
• The consequence of the manipulation of our dopamine system
• Practical steps for establishing a healthy relationship with our phone
• The 3 components of true fun
• Why true fun is essential to our overall wellbeing
• The impact of loneliness on our mental and physical health
• How fun supports resilience
• The link between fun and decision making & productivity

Catherine Price:

@_catherineprice

https://howtohavefun.com

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Here’s a brief recap:

• Why stress impacts our ability to fall and stay asleep
• The nervous system and sleep
• How to manage everyday stress to sleep better
• Chronic stress and sleep
• How sleep helps us to manage stress
• Small, daily habits for better quality sleep
• The power of Acceptance and Commitment Therapy (ACT) for sleep

Guy Meadows:

‘The Sleep Book: How to Sleep Well Every Night’

https://sleepschool.org/

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We discuss:

• What stress is on a physiological level
• How stress affects our overall health
• What chronic stress is, and why it’s detrimental to our health and wellbeing
• How what we eat contributes to physiological stress
• The relationship between stress and caffeine, sugar, and alcohol
• The link between stress and appetite
• What to eat to help manage the stress response
• Breaking the emotional eating cycle
• Why stress and gut symptoms are related
• How to manage gut symptoms
• Stress management tools

Jenna Hope: 

@jennahopenutrition

https://www.jennahopenutrition.com

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Here’s a short recap:

• The connection between diet and sleep
• Why a healthy diet supports better sleep
• The impact of caffeine, sugar, and alcohol on sleep
• Why when we eat affects sleep
• How sleep influences our appetite
• The importance of focusing on a healthy, balanced diet over specific nutrients

Guy Meadows:

‘The Sleep Book: How to Sleep Well Every Night’

https://sleepschool.org

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We discuss:

• How emotions work
• The importance of self-awareness
• The power of self-compassion and how to cultivate it
• How to build self-confidence
• Why failure is a necessary part of learning and improving
• How to respond to low mood and anxiety
• The foundations of good mental health 
• How to build a meaningful life

Julie Smith:

‘Why Has Nobody Told Me This Before?’

https://t.co/21WBG5HOcL

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Here’s a quick recap:

• Why sleep is so key for supporting and improving our mental health
• How long we should be sleeping for
• How sleep supports our immunity, and the health of our heart and brain
• Sleep cycles
• The 2 drivers of sleep
• The importance of regularity
• How sleep is the bedrock for all aspects of our health

Guy Meadows:

‘The Sleep Book: How to Sleep Well Every Night’

https://www.sleepschool.org

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We discuss:

• What is a healthy gut microbiome
• Is it nature or nurture that determines the health of our gut?
• The link between the gut microbiome and the immune system
• Why diet has a major role in how our immune system functions
• How inappropriate activation of the immune system is implicated in chronic disease
• How diet can be used to modify the immune system back to its normal state
• The importance of fibre, and a largely whole foods, plant-based diet
• The role of chronic stress in gut health and immune function
• How processed foods impact the gut microbiome
• The 3 key things we can do to support our gut microbiome

Emeran Mayer:

‘The Mind-Gut Connection’

‘The Gut-Immune Connection’

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An increasing body of evidence is demonstrating that the health of our gut microbiome affects the health of numerous other systems in the body and mind. In this bite-sized episode we look at how we can improve our gut health from the importance of fibre-rich plant foods and probiotics, as well as the role of processed foods and stress.

Here’s a brief recap:

• Prioritise increasing fibre intakes, but go slowly
• Aim for 30 different whole plant foods each week
• Include more herbs and spices
• Add in fermented foods little and often
• Consider probiotic supplements
• Try to reduce highly processed foods and burnt foods
• Address managing stress levels
• 
  

Alice Mackintosh:

@alicemackintosh_nutrition

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We discuss:

• Confronting the mismatch between what we can do and what we think we can do
• Disarming perfectionism and the ‘when I’ mentality
• The relationship between productivity and self-worth
• The catch 22 of getting things done
• Why the notion of ‘balance’ may not always be the answer
• The benefit of enjoying leisure activities without any end goal in mind
• The distraction economy
• Ways to approach getting what matters done
• How to cultivate a healthier relationship with productivity

Oliver Burkeman:

‘Four Thousand Weeks: Time and How to Use It’

Four Thousand Weeks: Embrace Your Limits. Change Your Life.

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Our mood is influenced by a variety of things including what we eat, and in this bite-sized episode we look at how we can support healthy brain function from the key macronutrients and micronutrients to be mindful of to the importance of whole plant foods, as well as the role of processed and refined foods.

Here’s a quick recap:

• Including a variety of high-quality proteins
• Including sufficient B vitamins, vitamin D and magnesium
• Adding in more herbs and spices
• Aim for 30 different whole plant foods each week
• Give special attention to dark leafy greens
• Ensure to include essential fats (omega-3)
• Try to avoid overly processed and refined foods containing trans fats and additives 

Alice Mackintosh:

@alicemackintosh_nutrition

www.alicemackintosh.com

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Here’s a short recap of what we discuss:

• The power of diet and lifestyle factors in health and disease outcomes
• What is an unhealthy diet?
• The impact of ultra-processed foods in the body 
• What is inflammation, how is it related to diet and how is it linked to chronic diseases?
• Diet and immunity
• Why it is never too late to adopt a plant-based diet to improve our health
• Healthcare and the commercial industry
• How to optimise health on a plant-based diet
• The role of diet in cancer
• Lifestyle habits to improve our health

Shireen Kassam:

Book: ‘Eating Plant-Based: Scientific Answers to Your Nutrition Questions’

@plantbasedhealthprofessionals

https://plantbasedhealthonline.com

https://plantbasedhealthprofessionals.com

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Feeling tired all the time is the most common complaint in GP surgery’s, in this short episode we break down the simple steps to combat exhaustion from balancing blood sugar to the key vitamins and minerals to look out for, plus the role of coffee, sugar and artificial sweeteners.

Here’s a simple recap - eat lots of bright, colourful, whole food ingredients and look at:

Balancing blood sugar

Switching to whole grains

Including protein in every meal

Including lots of iron (with vitamin C for added absorption), B vitamins, magnesium and essential fats (omega 3)

Be mindful of the quantity and timing of coffee consumption

Try to avoid consuming lots of additives, refined foods, artificial sweeteners and burnt foods

Alice Mackintosh:

@alicemackintosh_nutrition

www.alicemackintosh.com

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We talk about:

• Why the placebo effect is more than ‘just in the mind’
• How can we harness the power of our mindset to create positive neurological and physiological change
• The relationship between psychological stress and our health
• Why kindness is so key to our health
• How to use kindness practices to support our brain and heart health
• The power of bringing together conventional and complementary medicine 
• How different mind-body strategies can support different health conditions
• The power of visualisation and nature
• Why belief is central to the health benefits of alternative practices

David’s books:

How your mind can heal your body

The contagious power of positive thinking

And his latest book Why Woo Woo Works

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