The Dr Louise Newson Podcast - 65 – The truth about food and health with The Happy Pear

Episode Date: May 12, 2026

What if improving your health could start with what’s on your plate?In this episode, Dr Louise Newson is joined by Dave and Steve Flynn, also known as The Happy Pear, for a refreshing and practical conversation about food, lifestyle and long-term health. Together, they explore how modern diets have changed, why so many of us feel overwhelmed by nutrition advice and how simple, whole foods can have a powerful impact on everything from energy levels to inflammation and hormone balanceThey also discuss the importance of community, movement and connection, and why small, realistic changes can make a meaningful difference over time. This is an uplifting and accessible episode full of ideas to help you feel better, without overcomplicating things.We hope you love the podcast. If you enjoyed this episode, please make sure to follow us, leave a 5-star rating and share it with someone who might find it helpful.LET'S CONNECT  Subscribe here 👉 https://www.youtube.com/@menopause_doctor Website 👉 https://www.drlouisenewson.co.uk/Instagram 👉   / @drlouisenewsonpodcast  LinkedIn 👉     / https://www.linkedin.com/in/drlouisenewson/ TikTok 👉   / https://www.tiktok.com/@drlouisenewson Spotify 👉 https://open.spotify.com/show/7dCctfyI9bODGDaFnjfKhg LEARN MOREDownload my balance app 👉https://www.balance-menopause.com/balance-app/Get tickets for my new theatre tour, Breaking the Cycle 👉https://www.nlp-ltd.com/dr-louise-newson-breaking-the-cycle/ Pre order my new book 👉https://bio.to/ThePowerofHormones 

So today is a really special podcast because I have two guests. I have Steve and Dave, the happy pair. They are really inspirational. And if you're not excited about food after this podcast, you never will be. We talk about how to eat well, how to have a good life and more importantly, how to be happy. So enjoy. So you're both here in the studio. We did a podcast a while ago, but you were remote. But I have met you many times it feels like in real life. But you're now here. in London and it's great. Yay. It feels really, really lovely to be hearing. It seems like my living room. Jack has made it like my living room with some pictures around.

It's all very nice. Yeah, yeah, your husband looks great in that one back there. With his short hair. So, Steve and Dave, the happy pair. We just want to talk about like how to be healthy and happy

because the older I get, the harder it is actually. You think the harder it is? I don't find it so hard, but I think it's harder for people to change and I think there's a lot of noise out there people are like oh what do I eat

what do I exercise what do I do and it's interesting because someone recently said to me all you do is talk about hormones and I was like hang on like the non-negotiables in my life are eating healthily

exercising I still do yoga I still do my headstands I don't eat processed foods I don't drink alcohol I don't smoke I don't do caffeine and they're like what what what I said but that Where did your fun from

Yeah precisely I don't have fun but it's like that's really important for me and the more I talk to some people, the more I realise people don't have those lifestyles and they don't know where to start. Do you see what to mean? And it's like, you can look at you two and go,

oh, it's so easy for them because they look super healthy. They eat really well. They've got good genes. Yeah, and all that stuff. They live by the sea. Yeah. We were talking earlier and I was kind of saying, I think we need to rebrand vitamin C

and call it like community. The C stands for community. because we forget as humans that were social species. And when I say community, it doesn't necessarily mean people. It could mean connecting to the land. It could mean plants. It could mean an animal. But it's this sense of that we're a product of our environment.

Like if you live in a place where people love to drink beer and love to have chips and love to eat donuts and love to talk politics, you're probably going to end up doing something similar. Whereas if you hang out with friends who are, you know, they love to run and exercise and talk about. vegetables and wonderful things like that, you're more likely to do that more often. And I think it's, this is often forgotten. Many people go, let's eat the vegetables and it's exercise.

But I think it's the single biggest thing that you can do is to find people that live the way you want to live. Yeah, which sounds like a cliche. I would probably say that I think it's a case of like, if I look at our lifetime, we were discussing coming up here, kind of saying that when we used to trick or treat at Halloween time, we used to get satsumas and monkey nuts and apples. and we might get a couple of sweets. What's a monkey nut? Monkey nose is like a peanut in a shell. Like we're 46.

And recently we were trick-or-treating with our kids. And, you know, within an hour they had, and Theo had something like four kilos of chocolate bars and 196 little bars. And it's like that was in an hour. And you're kind of going, like, that's just an analogy of how our food culture has changed in our lifetime. And it's not surprising that over my lifetime,

obesity rates have gone from 5% to nearly 30%. type two diabetes has gone from 2% to 8% and my own belief, having worked in the food industry for more than 20 years, is that I think the food system and how we're eating is a huge contributing factor.

And I think more than ever, our message is about helping people cook more from scratch at home because if you outsource your health to the food system, which most of us are doing because we've busy lives and where both parents are working and kids, you know, lives are busy that we're outsourcing our food.

choices to the food system and just buying easy stuff and processed, oh, that tastes good. Oh, I feel crap. And it's totally understandable. And it's 100% understandable. But what our message is about, like, you need to be intentional about your food choices. If you are not, you know, it's more likely that you will reach some form of disease that your food choices are a seriously contributing factor to it. Oh.

But it's so important. And someone said to me the other day, oh, I've just read that doctors are going to learn about food. It's like, what? Like it's ridiculous that so many people that have basic education and you know I'd learn a little bit about nutrition at medical school many years ago but it wasn't much, it wasn't enough. I mean a lot of what I know is taught myself and but I as you might know get migraines

and they're a blessing and a curse. I mean the curse is they're horrendous. The blessing is I can't eat processed foods because they will trigger migraine. So if I go out here and buy a ready made sandwich and a packet of crisps, I can pretty much guarantee I'll get a migraine. going later. So I can't. That's why they're a blessing. So I have to eat really well. And my daughter's the same. And last night, I had to come down from home to London. And I was cooking like some casserals for putting it all in freezer things. So it's in the freezer all ready.

Good job. I know. But it's like, I know, but I do. I've always done it since the girls doing I batch cook. So it's just hacks, isn't it? So then she's got food. It's got loads of vegetables in, it's got cuscus or also depending on what I was doing. So it's got everything that she needs and it's all there done. She gets migraines as well. She's out playing music all day. Where does she get food from? It's impossible. It's even hard to buy fruit now from the local shop. Totally hard. So you can buy some nuts as a snack but not to eat properly and she's got really high metabolism. So I really, really make a huge effort with my diet. But I have to because of migraines. But if I didn't have migraines, I would probably think, oh, it's not that important.

It doesn't matter, does it? You know? And when you're young, you can get away with so much more. But I worry about inflammation in the body. A lot of these processed foods increased inflammation, don't they? I was going to just tell a story just to kind of illustrate this. Like, back 12 years ago, like we started a vegetable shop over 20 years ago. For social change. And it was really about helping people eat more veg. So it was very much intentional. We had changed our diet and we were like, okay, we want to change the world and try to make people. people healthy or happier, like something at a Walt Disney. And we found, like, kind of 10 years in, it was like, I don't think we're having much in.

Maybe it was five years in, we were like, we're not having enough impact. So Steve said to me one day, I was reading a book to book by this doctor, Dr. Dean Ornish, an American doctor. And he had showed in the lifestyle heart trial that you could reverse the indicators for heart disease by putting people on a whole food-based diet. And it was like, and Steve said to me one day, a lady came in and she said, I've lost two stone and weight watchers. and it was like

oh that's amazing Mary amazing and Steve said to me I wonder like can we do something similar like people love measuring the improvement in their health and we had a vegetable shop and I was cooking in the kitchen and Steve was working at the vegetable shop

and we kind of said well why don't we try run a course let's see if we can run something so we literally called down to the doctor that morning it was a Monday morning we knock it in his door and we're like how are you Bren we're the lads and happy pair

we got this idea we want to try to reverse heart disease with food can you help us and he was like I'm very busy lads I'm very busy Try Angela. She's a nurse. She might be able to help you. So we knock on Angela's door and we go, Howie Angela, with the lots and happy pair. We want a reverse heart disease with food.

We're looking for a nurse to help us. Will you help us? And she said, how much are you going to pay me? I'm very busy. And Steve said, I have 50 ore in my wallet. It would give you 50 ore. And she said, okay, right, I'll do them. I'm in. So it was pre-social media. So we literally created signs and we put signs on lampposts, like posters on posts. And we put them out there. And we said free, reverse heart disease, four weeks, skinny, delicious, you know, whatever.

It was a four-week experiment. And people came along the first night and Angela measured people's cholesterol weight and blood pressure. So we'd starting measurements. And they came upstairs to us and it was all about teaching people how to cook exactly that you were saying.

It was like... And tasting food. Tasting food. Because people kind of were like, they were kind of thrust. This would be entertaining those happy pair lads. They seem to be fun. It could be interesting to see.

I'm a bit... I don't know what's going to happen. Curious and skeptical. Skeptical. And we kind of gave them recipes and meal plans and it was porridge and it was eating you know, making vegetable soups and pad pies and cooking lentil stews and minestronees

and it was very, like people were like, oh, that tastes really nice. And it was very much about eating whole foods, so real foods, cutting out processed foods, reducing or cutting out animal foods. It was very much focused on the tasty, healthy whole foods. And for four weeks, they did this. They came once a week and we espoused the benefits of vegetables.

And at the end of four weeks, Angina did the nurse came back and measured everyone's cholesterol weight and blood pressure. And we, as I said, this was 12 years ago So we'd start in measurements and we'd finishing measurements. Yeah, and we didn't know it was going to work. Like it was pre, it was a long time ago and not surprisingly there were incredible results

and cholesterol in most people's cases dropped and blood pressure dropped. And it was just a really, a great reminder of just the simple power of our food choices in just four weeks. I see it a lot. My older two children are 23 and 21 and a lot of their friends

who started off at university you can see now the ones that don't eat well that drink a lot. You can see it in their skin and then you think, gosh, what's going on internally? You know, because you can get away with a bit but it does catch up. And I think you're right also, though,

talking about the taste of food because food is a pleasure and I think there's been a lot going on even since we last spoke with the GLP ones. People are literally starving themselves a lot. And, you know, like you said, I don't have much fun in my life, but I do enjoy eating.

I enjoy eating. I enjoy really good food. You know, it does make you happy. Of course it does. When you're more hungry, you get more pleasure from simple food. And I think in modern day society, many of us, me included, are regularly stressed. We're overwhelmed because life is busy. There's so much information coming at us.

So we often turn to food for a quick, I feel tired. That chocolate loves me. Oh, I love chocolate. You know, or whatever it might be. Well, it's seen as a reward. Yeah, of course. But the wrong foods are seeing as a reward as well. and I find that real shame, isn't it?

Oh, you've done really well, have a sweet. You've done really well, have a, you know. And it shouldn't be like that, really. I think I was talking to my husband actually recently and we were saying how our lifestyles have really changed. So when we were junior doctors, we'd quite often drink a bottle of wine between us because we deserved it because we're done on call

and we were really busy or whatever. And then I'd often get home from work and have a cup of tea and biscuits that I'd dunk in my tea and eat, and you can't even just eat one, can you? It's always a few. And we were just laughing because I never buy biscuits. Like I bake, so I'll make flapjacks or whatever. But I just never buy any of that stuff.

But we've almost gone backwards or forwards, depending on how you look at it, whereas actually 20 years ago, there weren't even the choice of biscuits that there are now. It wasn't so easy to, you know, the snack choices are just overwhelming. Like when you go and fill up with petrol, there's nothing in there that I would eat. The colours of the drinks are just like wild. Like, why would you have a bright green drink in your system? You know, it's just, they're not even foods, are they? Well, I think it comes back to the point of being more intentional.

Like, I think we need to, and it's the same message you hear with being mindful about, you know, your sleep or being intentional. Like, most of us are going around and we eat the same foods week in, week out, we eat the same breakfast, the same lunch, the same three meals that we cook each week or whatever we buy. And, you know, it's the same thing. and our message is that you become the compounding effect of what you eat on a consistent basis. It's the biggest contributor. Your body is literally built on the foods that you eat. And at some stage, it will catch you

and you will literally become the foods you eat. So our message is to, it's not about vegan, it's not about vegetarian, it's not about any of those things, but it is about eating more whole foods. And by whole foods, you might go, what's a whole food? Like, is that a H-O-L-E? or what's a whole food.

But it's really like it's your fruits, it's your vegetables, it's your beans and legumes. You know, like nine and a ten people in the UK don't get enough fibre. Like 90% and like vitamin F is, yet as a society they're so focused on protein and like it's very difficult not to get enough protein

assuming you're eating enough calories and they're not just all processed foods. Yet fiber, nearly everyone is not getting enough and that's what feeds the healthy strain of microbes in your gut. which is such a contrient factor to immune system. But anyway, back to, okay, fruits, veg, beans, legumes, whole grains, nuts and seeds. And it's not an all-or-nothing thing.

It's not about being a puritanical monk or a pious, righteous person. But it is about if you want to be healthy and feel good in your body and be vital and vibrant for as long as you can. Like, taking responsibility for your own food choices is so important. I'm really excited to announce that I've written a new book. it's called power of hormones. It looks at how hormones actually work in our body and why so much of what we've been told and taught,

especially as women, has actually been wrong. I explore the science, the history and the uncomfortable truths about how hormones have been misunderstood, undertought and often dismissed within medicine. There are some stories that are actually quite shocking, frustrating and I think essential for us all to know. This book is about understanding your body and hormones in a deeper way

about questioning symptoms that haven't always served women well. If you want to be among the first to read it, you can pre-order power of hormones now through the link in the show notes. I know it's really cheesy to say, and this is really obvious for people listening, I'm sure, but you do feel better when you eat better. 100%. We have a food business and we started with a fruit and veg shop

and expanded into products, and we've a course and an app. But four years ago, we started a four-acre organic regenerative farm. And we've had a vegetable shop for 20 years. So I thought, I know a lot about vegetables. And we've been a chef for 20 years cooking with vegetables. It was like, I know vegetables. And it was only since starting the farm, I realized, I know nothing about vegetables, nothing.

And like how ultimately we're farming vegetables, but what we're actually farming is healthy soil. Yes. Because all nutrition, or virtually all nutrition comes from the soil. And we've gone through a process. of working out through help of many experts how we can remineralise the soil and how we can get more microbial biodiversity in the soil

and as a result they work in a symbiotic relationship with the plants and they provide the plant with chemicals that will protect the plant. So it's this incredible and shrinkant relationship but it all starts with biodiversity and biodiversity in the soil and the only place we will find a similar

biodiverse ecosystem is the human gut and literally like we are what we eat and it's also we are what our food eats and by that I mean like I can eat a carrot that is grown in you know sprayed with all sorts of different things and designed to look beautiful and I think and it's great and it's affordable

but I can grow a carrot that was grown really healthy nutritious soil and it's quite different and for many of this might sound a step too far but I guess it's a reminder that at one point we all used used to grow our own food. And through this relationship, we ate in season,

we often were hungry. And as a result, when we did eat soup, we were so grateful. It's like, oh my God. So I guess I don't want to sound pretty or idealistic, but I think the simple things are often,

you know, the classical, beautiful things. And the things that are often forgotten as well, which I think is such a shame because it is basics. You know, you look at some of the food that's covered in plastic,

that's not in season, you've got no idea, where it's grown, the soil, whatever's been sprayed on it. We've got really little control as consumers now. And it makes it very difficult. Very little visibility. And we say that like, you know, Stephen talking about our farm, like we're in the journey of how can we grow the most nutritious,

nutritious and tasty veg because there's a huge correlation between taste, nutrition and plant immunity. We call it like the holy trinity of farming. So we're on the journey of how can we create the healthiest soils and we're using like refractometers and sap testing and all sorts of different things to actually prove that what we're growing is more nutritious. Ultimately, all of us, we're alive.

And lots of us are kind of, you know, we're not living in our potential at all. And I really believe our food is such a massive contributing factor to us realising some capacity of our potential. And that is down to our own levels of joy, our own vitality, our own sense of connection. And ultimately, that, for me, is real success and real wealth. And I think our food choices is, like for anyone listening, it's not about perfect.

But it is like this virtuous cycle tends to happen. And it could start with by simply starting, okay, I listened to Louise and those happy pair lads. And they said, eat more fruit. I'm going to start tomorrow. Instead of having a croissant and a cup of coffee, I'm going to make porridge. I'm going to try oatmeal. I'm going to have porridge. And I'm going to have a banana in it.

Brilliant. And maybe do that for a week. And I'm going to have half a quoson or whatever it might be. And geez, I feel good. Oh my God. And my digestion was better. and I pooped a little better or whatever it might be

and then it just it can build from there. There's always a joke. I always take an apple to work and I always have an apple on the way home and I'm often making calls and everyone's like always at apple time and it's just a hack

because it means that I don't get home hungry if that makes sense. And I try and eat quite early but it still takes half an hour so whatever to eat. So it's just and I always do it and if I forget my apple I'm like oh my God what am I going to do

it's ridiculous but sometimes when it's a habit you're not thinking about it, you're not having to justify it, and I think that's really important. But my husband actually recently, one of his fellows who works with him is from Greece, and we got this big parcel. I'm not joking, I mean, those people who are listening, won't know, but it's a huge tin of olive oil from his farm. And I've used olive oil a lot.

Oh my goodness, I can't even tell you how amazing this taste. And I just drizzle some of one of my children's food. And Jessica was like, what have you done? this is the most like incredible and I filled up a bottle for them, for my other daughter who lived together in London. And then when I, this is just, and it was just seeing her pleasure of this food. But it was, it is amazing. Like it's just, and we're very lucky because I know olive oil is expensive,

but I don't drink alcohol. So in my mind, buying olive oil is my treat. Do you know what I mean? And I can justify having slightly more expensive as in buying organic rather than non-organic food, because I don't have a huge amount of meat but I also don't drink alcohol, I don't smoke, I don't go out to the pub. So that's my pleasure.

But it's a choice thing because I realize it's, some people listening will think, oh, it's all right well for them. They can, you know, buy this or whatever. But, you know, we all have to eat. We have to, and we have to make choices. And I feel very responsible for my children,

the people that I feed as well. But also, I want to enjoy food, but I don't want to spend my day hungry. I'm working too hard to be thinking about food. So, you know, your food, that's got so much fiber and nutrients in, you eat it and you're not constantly hungry either. Yeah, well, that's the thing that like, like, fiber is what fills you up.

Like, it really is. And we say this is to, we're 46 years old and we used to play semi-pro, like we ran 100-kilometer run there in October, crosses the Harrod Desert. I know, I was watching you. Wow. Amazing. We've been eating plant-based for 25 years, and people who meet us will often say, oh, they're feckin' insufferable.

Like, they've got so much energy. you know, and that would be... I know you are a bit annoying, but, no mind. That would be a common... You'd feel that off people and oh, Jesus, these lads are unrelatable. And I would say, like, food and movement is such a contributing factor to feeling vital and energetic. And even when, to bring this back to, like, you know, disease is so common in our modern societies. Like, it really is.

It's so prevalent in so many aspects. And it could be mental health. It could be psychological. It could be stressed. It's so many things. And when you look at the longest living population, you know, it's so many things. in the planet. Like their vitality, their immunity,

their sense of resilience is very rooted in my belief down to their food choices. You know, like Dan Butiner, one of the founders of the Blueson, still say 50% of their longevity is down to their food choices. And they're like,

they're not vegan or vegetarian, but like 95% plus of what they eat is based around whole plant foods. 50% of their calories come from beans and legumes. And they're, you know, it's their agrarian-based societies where they're grown a lot of their own food.

And this isn't like, grown there and food is not relevant to a lot of people, but it's really the point which I'm making here is that the opportunity for most of us within our food choices and being more intentional and going on this journey because a lot of us are looking for connection, connection to life or meaning and purpose.

And I think our food choices is such a gateway connecting to the seasons and who grew it and the stories because we're such a story-based society that, you know, if you can maybe get food that you know someone who grew it you are connected in some way and you need the variety. Blood orange season has arrived

and most of the blood oranges will come from Sicily like yeah, Sicily and they are just you know the type of orange that you could sit down and you can eat eight oranges and it's like

oh I didn't mean to eat eight but they just they were so incredibly good and I think when you do connect to the season there's an innate desire like I remember we used to go to the Dublin

fruit market every morning we get up at 5am drive the van into the fruit market and you'd buy your fruit and veg and bring a fruit and veg and bring it back to the shop for the kitchen and the shop.

And I remember always come like December, January, you just have this urk inside you. I really want to eat oranges. And it wasn't because I knew it was orange season. It was almost like at a microbial level, my microbes could go, there's a lot of nutrition over there.

I think you should eat those orange things. And you'd eat five or six of them. And I think that happens with the seasons. And when we do slow down and get that sense of connection, it's the connection to nutrition. And it's also our microbes telling us what we need. Yeah. It's so important, really important, because our microbes help not just our gut,

but our brain, all our hormones, everything can be really balanced, so important. And we have to feed them, we have to look after them. Absolutely. Yeah, yeah. Some biological relationship, yeah. But your recipes are so super easy. I mean, I've got your books, of course, but I love watching your app is great. And we've got some of your recipes now on balance app, which is brilliant, because I think when people see it and watch you just say, oh come on, if these guys do it and it's so quick and easy, then you know, you can cook quicker than you can scrolling a few things on Instagram, can't you? Yeah.

People waste their time. And I think sometimes people say, I haven't got time to cook. But if you work at how much time they're spending on their phone, they probably have got time. We've been teaching cooking for years. And I love it. It's such like, at a time of people do puzzles for mindfulness or like, I must go meditate, or I've got to do my Pilates or I've got to do my gratitude journal. Cooking is an opportunity to slow down.

And forever in listening, some people might go, I'm not creative. I'm an accountant and I'm, to live is to create. Like everyone listening is a creative human being. And I think cooking is such an opportunity to express love. It's such an opportunity to connect with a season. It's such an opportunity to create something beautiful. I totally agree. So like I'm saying this, first of all, to try to remind people that cooking is beautiful.

And for many people it can be a chore. And often it is for me. so it can be simple and practical and pragmatic and you can cook dinner in five minutes but it can also be a moment in your day to pause, it can be a rest bite, it can be an exhale, it can be something more than you even realised it is.

I totally agree. I recently did an interview with someone and I said quite often I say to my children, I wish I could just give up my work and be a mum that stays at home and makes cakes and my children go get back out there. You can't work here.

Tays that makes cakes. Yeah, everyone was like, I love baking. Do you make cakes? Oh, I love baking. I really like, I've got a really nice banana cake recipe actually. I love it, you know. But I like baking and when I like cooking, because as you're saying, it's a time where I don't have my phone and I don't even listen to anything. I just, I like, it's a time where I just me actually, like in the kitchen and doing a zone and I make lots of mess because I often cook three or four things at the same time because I'm quite effective in the way I cook and I've got an argument. so I just put it all in and let it do its business. But I enjoy eating and no one else cooks at home. So if I don't cook, I won't be eating. But it is the process and I think so often people see it as a chore.

And don't get me wrong, there are times where I really can't be bothered, but I still do it. But when you're in the flow of cooking and creating, it is. It's a lovely chemical experiment. You see food change. You know, you make things. Well, I'm sorry to interrupt you there, but I really do believe, like, at some, some level we are all energy and that the energy and intention that we put in things is very much reflected in the food. And like, I do see it as exactly what you're saying. Like I cook pretty

much every evening at home. You know, I'll get home at 5.15 and it's like, well, family dinner is so important. And I want to nourish my family. So I will put on music. I'll slow down. I'll make sure I get my ingredients in the morning or the day before because I don't like leaving to the last minute or I'll have my menu plans when I'm cooking. It won't be fancy stuff, but it'll be nourishing stuff that I'll typically be able to cook in 20 minutes and yeah and it's a time for me to like I put on nice music I take my time I cook

it's nice it's I serve dinner and it's like I just adore it but healthy food doesn't have to be expensive and it doesn't have to take long food I remember we were we did this Dave mentioned the Happy Heart Course and I remember we were doing it for a television show and I remember there was a whole group it was the Manalty

choir group from Westmead and I remember we went up and they were largely doing it not because they were interested in healthy. They were largely doing it just because they wanted to be on the telly. This is back pre-kind of social media time. And I remember there was a truck driver on it and we were telling him all the recipes and he was like, not going to do any of that. I'm going to just eat porridge every day and I'm going to eat vegetable soup and I'm going to eat some potatoes. He did it for a month. He lost, I think it was four stone, if people can relate to stones. He is cholesterol drop, blood pressure dropped. And that was an example of, yes, maybe he wasn't

nutritionally diverse, but it was probably healthier than the processed food he was eaten prior to that. And it was an example that healthier food doesn't need to be perfect. It can be simple. It doesn't have to be time-consuming. It doesn't have to be matcha and chia seeds and goji berries. It can be simple seasonal things like vegetable soup, porridge. Yeah, no, I like that.

I think it's a great way to end thinking about simplicity because everything is chaos and everything is complex in our lives. And expensive and making it really simple. And I always sort of say to patients, if you don't recognise the ingredient, If there's something on the label that you don't recognize, just try not to buy it. You know, try and keep it really simple. So I'm super grateful for you both being here in person.

It's such a tree. I still want to come over to Ireland. Oh, do you. You love the farm. The farm's amazing. I want to come over. Good of cooking. That's our world.

Yeah. I want to come over, especially maybe with my children as well. But before we end, I always ask for three take-home tips, but I can't do one and a half each. So I'm going to ask for two each from you. Brilliant. Okay. So you go first and see.

So two things. each that people listening might be a bit overwhelmed and go, look, these guys are so super lovely and they're so super energised and it's really easy for them. I don't know where to start. So just basic things that people could do to improve

because we can all improve what we do nutrition-wise, but just two things. You go first. I was going to say, number one, if you're listening to this right now, take a deep breath. Literally take a big deep breath now. Close your eyes and try to relax your shoulders. Life is wonderful. It's a

blessing, all of us could do with just being more present. That's number one. And number two, I'd say is, like as I said, like food, food literally builds the body that you create. So it could start with maybe simply including a banana with your breakfast. It could be having an apple on your way home inspired by Louise, or it could be going, I'm going to have a look at a couple of those happy pair recipes on the balance app or I'm going to have a look at something and just being more intentional about your food choices because it's, there's no perfect. We're all going to do anyway, but we want to be as vital and have as much energy as we can

and in our experience of 20 years and having thousands of people through all of our courses, it's about eating more whole foods more of the time. Very good. I'm going to go, we're social creatures, we're all a product of our environment.

If you're someone that's feeling down, unenergized, try to spend time with people that inspire you. And if you find it hard to move, it doesn't mean doing triathlons. It could mean dancing. It could mean guys.

gardening. It could mean going for a walk with an old school friend. And I think we live in a time when people are pursuing material, pleasure and all those things. But I think true wealth is friendship and connection. And I think it's, for anyone listening, take a time to maybe get back to your mother or a friend that texts as you reach out to someone if you're feeling lonely. Because we are living in a time when many people are struggling with loneliness. So I think friendship and connection are really, really important. And the second one is, we're physical creatures. We're born in this thing called a body and it's amazing. And many of us feel stressed.

And stress response releases adrenaline and adrenaline is the fight, flight or freeze hormone. So it's designed to move. So I think movement is medicine. And by that, it could mean walking. It could mean anything. But just make a conscious effort.

Even right now we're in February and it's raining all the time in Ireland. Maybe it's different where you live. But I think movement is medicine and movement makes us feel good. And if you can move with a friend, I think it feels even better. Perfect. What a great way to end. Thank you so much for your time today.

It's been wonderful. Thank you. Yeah. Cheers. Thank you, Louise. Thank you, Louise. Thanks so much for listening. It would be amazing if you could follow me or subscribe because it will really make a difference to grow numbers

enable this to reach even more people. Thanks so much.