The Food Medic - S7 E6: Happy, Healthy, Strong with Krissy Cela

Episode Date: February 9, 2022

In this episode dr Hazel is Joined by Krissy Cela.Krissy Cela first turned to fitness during a particularly challenging time in her lifeand started posting her workouts on social media while studying for a law degree. Her following quickly grew, and she now has a loyal and devoted community of more than 3.5 million followers on Instagram, Facebook and YouTube. . In January 2019 she launched the app, Tone & Sculpt, comprising over 500 workouts, and achieved more than 250,000 downloads in its first six months alone.This episode covers:- Krissy’s day one and journey into fitness- Her mission behind tone and sculpt- Evolving from the girl in the “before” photo - Taking up space as an entrepreneur and owning that label- What to do when you don’t feel motivated- Finding a breast lump If you loved this episode make sure to give it a review, rating (hopefully 5 stars) and share it with your friends and family. This episode is sponsored by WILD. Use code HAZEL2022 to get 20% off any Wild products using this link: https://tinyurl.com/ybd4xcty@thefoodmedic/www.thefoodmedic.co.uk Hosted on Acast. See acast.com/privacy for more information. Learn more about your ad choices. Visit podcastchoices.com/adchoices

What's better than a well-marbled ribeye sizzling on the barbecue? A well-marbled ribeye sizzling on the barbecue that was carefully selected by an Instacart shopper and delivered to your door. A well-marbled ribeye you ordered without even leaving the kiddie pool. Whatever groceries your summer calls for, Instacart has you covered. Download the Instacart app and enjoy $0 delivery fees on your first three orders. Service fees, exclusions, and terms apply. Instacart. Grocer $0 delivery fees on your first three orders. Service fees, exclusions and terms apply. Instacart, groceries that over-deliver. Hello and welcome back to the Food Medic podcast. I'm your host, as always, Dr. Hazel Wallace. I'm a medical doctor, nutritionist, author and founder of The Food Medic. And today I'm joined by

multi-millionaire entrepreneur, online fitness trainer with a devoted community of over 3.5 million followers and now author Chrissy Chella. This is a very open and honest conversation between Chrissy and myself and I really think that each and every one of you will come away with something whether that's feeling inspired, motivated, maybe reflective and whether you follow her or not you have to applaud what she's created and the community she built and the number of people around the world that she helps to keep active every day. Just to flag there is a wee bit of adult language in this episode but without further ado here's Chrissy. As one of my commitments to living a more sustainable life I switched to Wild, a sustainable and natural deodorant. Many of you will know already that I've been using it for close to two years now and I'm still a fan. Personally I love it not least for the sustainable element

but how creamy and gentle it is on the skin due to the shea butter that they use, and also because of the incredible smelling refills that they offer. Speaking of which, they have just launched a peach bellini scent, just in time for Valentine's Day. This is the perfect gift for yourself or for someone else. It's sweet and fruity without being overpowering, instead leaving you smelling gorgeous. Don't just take my word for it, Wild has over 7,000 five-star reviews on Trustpilot, averaging 4.7, which is rated as excellent. You can use my code HAZEL2022 for 20% off all Wild products by heading to wearewild.com or clicking the link in the show notes. Thank you to Wild for supporting the Food Medic podcast and keeping my armpits smelling fresh.

So nice to have you on here. Obviously, been following you for a long time and so many women follow you. So many people follow you. I follow you. I know your story. But there might be some people listening who don't know your story. And I'd love to hear kind of how did Chrissy first get into fitness? What was your journey? Chrissy started her fitness journey nearly a decade ago. You know, I was super heartbroken. A lot of things were happening behind the scenes with my family. And I just had no sense of escape, you know.

I never felt like I was enough. So I stepped foot into the gym. I didn't know what I was doing. Signed up, walked straight back out. I was like, I don't know what all these machines are. I was like, absolutely not. This is embarrassing. But I went back and, you know, I figured it out.

I figured out one step at a time, one rep at a time, one session at a time. And, you know, for me, moving my body is literally to keep me sane. Like if I didn't have the ability to move my body, I think I would go back to how I was feeling, you know, seven, eight years ago. So that's how it all started. Yeah. And I think, I mean, how you describe your first gym session, I completely resonate with that because I remember the first time I lifted a barbell, actually, I thought it was a barbell, but it was like a kind of a curl, like an EZ curling bar. And I put it on my back to like, do a back squat and, you you know thought I knew what I was

doing but I was so terrified at the time and like it's easy for us now to sit back a couple of years down the line both of us you know have gone through it for a few years now and it feels like such a long time ago but for a lot of people listening especially January February time it's their day one and like I don't know about you but a lot of my messages at the moment are people who are like I'm I'm joining the gym for the first time and it's super daunting and I don't know what to do what advice would you give those people look when I first started in fitness there was nowhere near as much content or content creators people influencing other people to move their bodies, right?

And even when I started, I never had someone that I could reference. I never had someone who I always would go back to for advice and felt safe. And now we're so lucky, like all of us, that we have information at literally our fingertips. We have people that we love getting information from, feel safe their communities xyz right so my biggest advice would be to absorb as much information as you can because the one thing i didn't do when i first started was educate myself properly i just went into it and i thought the more i did the more i would gain so surely if I do more cardio, I will lose more weight. Surely if I do more punches, I will gain more abs. And I didn't have that educational information to actually tell me you don't need to be training two hours a day to get those results.

Three, four days a week is sufficient enough. Intensity is actually so much more important than time so gaining all of that information that you now have on your phone whenever you want it simplified is exactly as a beginner what I would do yeah that's great advice and like you said there's information at your fingertips and one of the things that you've created with tone and sculpt is an app so that people can follow programs and they don't need a personal trainer they don't need to have someone there with them like why did you develop the app what was your inspiration behind the app because obviously there are so many other training programs what makes Tone and Sculpt different to you? I think for me it's when I first started writing programs and I gained my PT qualification look when I first

started posting on Instagram I didn't have a PT qualification I didn't know really what I was doing I was posting for myself I was posting because I was like wow I kind of look good in these leggings like good for me like I didn't think anything of it and then the more questions I got asked by women and I could see that they felt safe in the community that I was building, I was like, right, in order for me to help these women, I need to gain a qualification. I need to actually provide them with relevant advice. So when I did and I was started with PDFs, I started noticing that, right, great. These PDFs are all great, giving women results. But what happens then?

Like you finish your 12 weekweek program, what then? It wasn't built for the client. So then I was like, I want to create somewhere where women all over the world can come together and literally feel safe and gain longevity. A 12-week PDF program does not give you longevity. And that's why the beauty about a digital product is that you can keep on giving to your community. That's what adds to your consistency.

That's what makes you keep on coming back. But that's a good thing because then I'm keeping you keep on going. And the cool thing is, is that for the first time ever, I had the ability to build a community within a hub. And that to me is like everything and more I started my journey on my own I wish I had women who started at the same time as me and we would keep each other accountable yeah and you can I mean you can tell that your community is so behind you you know from the stories that you share which is really special and just thinking about like how you started to where you are now like there seems to be like an evolution in like the content that you share like obviously it's always

been fitness but in terms of the style of videos that you share I don't know whether you agree but like I'm sure you spoke about this recently and that your training videos have taken a different focus where you're more focused on form and technique and you're not trying to just be fun and sexy. You're like, I want you to get this right. And that's the most important thing. And I because I know as a content creator, people come for the fun, sexy, exciting things. And sometimes it can be a hard sell to be like, look, we need to get the technique right because no one wants to sit back and listen they don't and look like it annoys me a bit and like it's it's hard when you're a creator to really kind of be vocal about how you truly feel because sometimes you feel like you have to tiptoe because then you're deemed as negative

and it's just like no like if I have an opinion I'm going to share my opinion just like everybody has an opinion it needs to opinion, it needs to be constructive. It needs to be your personal opinion so long as you're never, like, harming anyone. Yeah. My personal opinion is I don't like specific things on YouTube that claim that if you do things for seven days, you will get, you know, the tightest abs you've ever had. I don't like the fact that people say do this movement and lose arm fat I don't like the fact that people are using these connotations around fitness because it gives you the perception that's all you have to do and it's false hope and I realized I was contributing to that and that's why I take a step

back and I was like I don't want to do anymore. I'm going to just get the camera and record my workouts. I'm going to record, you know, on Instagram, the workout I did today. If I look great, great. If I don't, whatever. Same thing with YouTube. I sat back and I thought, I just want to give people advice that I wish I had when I started. It doesn't make my advice better. It doesn't mean I know more than someone else. It simply means I just wish I had this mean I know more than someone else it simply means I just wish I had this when I first started and if it can help you in any type of way let it help you but what I don't like is the connotation that there's a time limit on fitness such as seven days to this and to also say that by doing this, you will achieve this.

And I just, I've never liked that because it just makes you feel like that's all you have to do. And fitness and wellness is so much more than a seven day abs video on YouTube that guarantees to reduce your lower belly fat. Yeah. And how did your audience receive that? Oh, I guess it's been a gradual change, but do you feel like they responded well or there was people who pushed back no no no like I don't know how I got so lucky with my community but they are like the best people I've ever in my life met no one even comes close and anything I want to do they're like do it and they've been super supportive and then they've they've loved the transition and they've loved the change I think it makes them feel more like homely. It makes them feel more safe and it makes them feel like, ah, I don't need to look perfect and have lip gloss on when I'm working out because Chrissy is pulling all these ugly faces.

Okay, like even on my YouTube video the other day, i was doing an upper body workout and i said look i've started doing a bench press i've gone five years never doing a bench press it terrifies me i look at a bench press and i'm like i don't know how to still do this movement i don't know if my back should be arched like this or completely flat i don't know if i'm retracting properly i don't know if my chest should be this upright, my breathing techniques. And I was super honest about it. And I said, look, I know some of you are going to say I'm doing this exercise wrong. And if I am, be constructive. Tell me below what I need to do. But for now, this is how I feel comfortable doing it. So share this journey with me. And I think there's such a beauty to just being like,

I don't have it all figured out, but let's help each other out. Like my community is helping me. I'm trying to help them. So they responded really well to it, which I'm really happy about. Yeah. I mean, you're just showing up as your authentic self.

And like, as you grow as a human, you're growing online and everyone is witnessing that and I know that I've completely changed as a person throughout my journey and you lose people and you gain people along the way but then the people who are there are your core following who are really supportive of who you are and what you what you want to achieve um like how about you like when you've made a transition or a change do you feel kind of nervous when you do it and then when you do it do you feel relieved or do you still hold a bit of anxiety not knowing if you've made the right move or not I think yeah like I definitely I've tried things in the past and or maybe I've just felt like I wanted to stop doing certain

things and I share content based on what I want to share like stuff I know that won't do super well or go viral so like my infographics or my really educational posts but they're so important to me and that's why I started my page and so I'm like I'm still going to share them I'm going to still share the stuff that's important to me and once I kind of like took on that mentality I just feel so free posting online I don't feel the pressure you can tell with your page though it's very true to you and like it's very different and it's very bespoke to you so I think everybody around you feels that too thank you thank you but I mean you share like a lot about your personal journey and I guess both your brands started with you and like you as a person and your journey through fitness and everything else that's come with that so like as you've evolved, you shared that transformation. And most recently, you shared the transformation between your body. And at one point, you were, you know, very slim. And you're still very slim, but you're a lot more muscular now. And you showing up online, and you shared some comments that people gave you based on your body how do you deal with that yeah I mean I've had some

pretty deep comments by people about the way I look and what still till this day blows my mind is we preach that women should feel proud should show off should acknowledge their success and be proud of their success be be strong, be individual, be independent. The minute a woman is, it's like, hold on, that's too much. Oh, she's sharing her success. It means she thinks she's better than anyone else. She's showing how much money she's made from her company. Oh, she's showing it before and after. If her glutes got bigger, it must mean that the bigger the glute the better flat glutes are not good and it's like no honey that's not what i'm saying i'm saying

it took me seven years seven years of hard work to build this muscle this is you see a byproduct that's what you see you see a byproduct when you see these transformations I see all the times I didn't want to get up and move my body and I did I see all of the depressive moments that I lost myself in my life and I still showed up that's what I see and that's why it makes me so angry when people jump to a conclusion about somebody else's image you don't know what that person has built the resilience the grit the consistency the habits that they've had to really implement in their lives but i also don't blame people because how can you show all that so sometimes it's easier to just think your before was better you think you're after is what women should strive

for you think you're better now how does that make you better because you've got a flatter abs and bigger boobs or whatever I don't know what people say but I think what we need to be is very mindful that the person I was eight years ago is absolutely not the person I am today. And the person I was eight years ago was very self-doubtful, hated herself, constantly tried to change herself to fit in. There's a lot of things that I try to do and try to fit in and try to be everybody else's. That for the first time ever, I'm just finally doing this for me. And I know it sounds cringy but it's true you know no it's not cringy at all and I think it's you know you can tell that it's coming you know from a place of honesty and it just goes to show that a picture doesn't tell

you what a person's going through you know like the before picture you set it yourself in your captions you were not happy and yet like you were putting on a front that you were happy just to please other people and I think yeah like what I love is having those conversations and seeing more women show up online and and say you know it's less about like the before or the after it's about like what it took to get me here and that's the important thing it's hard to show that though right it's hard to show like everything it took to get to where you are today look like instagram is instant you see something it's an instant reply instant everything so people are quick to assume that it's it's taken you instant moments to get there.

And really and truly, you've got to ask yourself how many people genuinely read your captions, right? Yeah. I write some essays, you know. I write some essays and people are like. She loves an essay. She's writing another book and I'm like, no, I'm actually not. I need to calm down. I speak too much.

I'm here for the essays, but I mean, you just said it yourself. Like when you were very confident in like showing up and, you know, showing up as your true self and you've achieved so much, like you're not just a fitness influencer, you're now an author you own two businesses you're an entrepreneur and you're one of a very few women who I know in this industry who accept the label entrepreneur so many women I know shy away from it they'll say like things like oh I run a brand or I run a business it's always plain small is that something you struggle with or do you feel like it's something that you just have accepted and you're able to like I don't know and I think I'm asking this even as like a fellow business owner who like feels like I can't show up and you know be a successful woman because I need to be humble and play small yeah I mean oh do I say this or do i not like say it my pr team is on this podcast as well

you know like in the nicest way possible like fuck being humble like be proud and be so strong like you achieved that you did that you that happen. You and your team work their asses off. Your team believed in you. You believed in them. You guys made it happen when you had so many times that you thought you couldn't. So many problems behind the scenes. So many times where you were all together trying to figure out what was the next move, how you was going to put the community first, how you was going to ensure that certain launches go correct. No one's upset. There's so many things that happen behind the scenes that the last thing on my mind is to shy away from the success that me and my team have worked so hard to achieve. And why can't a woman say that? why can't a woman just be so proud

to say that because I know if I had a daughter my daughter was trying her best putting good into the world trying to be a great leader learning from her mistakes growing and just accepting that she doesn't have it all figured out if she turned around to me and goes you know i'm just you know and all all humble about it i'll turn around and be like honey feel proud of everything you've achieved that doesn't mean to say i'm not humble i don't need a a t-shirt saying ceo on it like you know there's a difference but i think that every female entrepreneur out there should own their title with so much pride and so much dedication because you're making it happen. You and your team are working so hard to make that happen and you shouldn't shy away from it. And I hope that more women, if they are listening to this, turn around and go, you know what?

I'm not going to shy away with everything I've achieved for the first time ever I'm going to pat myself on the back and go damn I did that when there were so many situations that told me that I couldn't I don't know maybe I'm just a little bit too confident with that sort of stuff no you have to be you know what like and if you were a man maybe I wouldn't have asked that question you know I'm sorry but like I agree with you completely I have come to the conclusion that there are so many male entrepreneurs doing what I'm doing so for example there are men that own activewear brands right there are women and their own activewear brands yeah why is it when a man says you know I managed to achieve this I managed to do this I did all of this we're like wow amazing like he came from there to this but when I turn around and I go

I came from a back of a banana lorry from Albania to England with two immigrant parents. My mom worked three jobs. You know, like I struggled to fit in. I went to university. I worked full time as a waitress and I made it happen. They're like, oh, cry me a river. Here she goes again. I can't think of any, what's the other reason?

When you really put two stories on paper, forget who they are. What's the other reason? You know know I don't understand so the only other reason I can think of is that you happen to have male parts and I have female parts that's it but how do we change that story and I think the only way we change the story is by standing in our own light and saying well we deserve a seat at the table too 100 and more women need to support women yeah and not just pay lip service not just say that you're gonna do it but show up for other women and I mean people say to me like how how do you have so many hours in the day to do

x y and z but I look at you and I'm like how do you juggle all the things that you do like I mean talk us through a typical Chrissy Chela day look like I'm very fortunate like my with the team I have honestly like the team I have around me is exceptional and you know the community around me is hyper supportive and understanding that never goes unappreciated and that's why we do everything for the community we always will do they they literally come first and all of the company core values it says literally community is the first value profit is the last because if it doesn't go in alignment with community then we're not doing it it's as simple as that even if i know it's going to make x amount of money so number one community is

everything and I'm very privileged to have an incredible community number two the team you have around you the people you have around your support system there could be a lot of entrepreneurs out there that don't have a strong supportive system and they could really make themselves doubt themselves and it's really hard and everyone around me somehow is just pure and a great person and number three it's also I'm quite good at delegating so I'm not very over protective over things I used to be but I'm very good at um delegating and understanding that I'm good at certain things but I'm not good at other things and I'm very self-aware. So for example, I recently made a decision to step down as CEO at Tone and Sculpt. And it was the best

decision ever because I knew that Jack is a better CEO than I am. But my role at Tone and Sculpt is creative director and lead trainer. And those are two roles that I'm very good at so that's what I'll be good at right so I think you have to have a lot of self-awareness and understand what can you achieve in that day and what can you be great at in that day so I focus on what I'm good at and then I slowly work on what I'm not so good at yeah trying my best to achieve as much as I can in one day but I'm only human there's there's days where I just don't want to do anything and I want to be on the sofa with my dog watching Netflix and what do you do on those days like because I feel like a lot of those days have been in common recently with the weather and like we've come out of Christmas and you know COVID's a thing so

what do you do like how do you show up I think um this is where consistency comes in and if anyone's really struggling with consistency listening to this my biggest recommendation will be just put one foot forward please don't have these big goals please don't have these big pressures because it feels overwhelming I think you just need to tell yourself what can I do today so if you wake up and you really really really do not want to go to the gym go for a walk how about you meditate that day you have to find something that you can manage on that day so for me when I don't want to show up I say to myself okay so what can you manage today you don't want to show up today that's okay so you've accepted it but what can you do and

sometimes what you want to do is just lay on the sofa and that's okay you know what I mean like that is absolutely okay yeah that's such a message. I want to segue to something slightly off topic, but you spoke about it recently on your social. And I mean, I was really grateful, not only as a woman, but also as a doctor. And that was the fact that you found a breast lump, and you talked about it, and you have since had a biopsy, I think. Do you mind talking us through how you felt when you found it it and why it was so important for you to share it online I was actually laying one day and I was like hold on a minute what is this I kind of noticed it it was like around the side of my armpit but it wasn't so significant it was

do you know why I noticed that you're gonna laugh right I I have really saggy boobies one goes to one armpit one goes to the other so I pick them up and I'm and I grab them on the side and I lift them to the middle and I'm like oh if only I had a boob job so they were always here and then I felt it with my thumb. And I was like, hold on a minute, what is this? So then I started checking around my boobs because I was like, if I have it there, sure, maybe I have it somewhere else.

So then I went to the NHS, I got it checked. And this was like a little over a year ago. I went and got it checked and they said, nothing to be worried about, it's hormonal and it's just fatty tissue. So I thought, okay, great. Good thing I checked. It's important too, because I don't know what this could be. And then a specific one decided to just get bigger and bigger and bigger. So it grew to the size of golf ball. And I went and got checked at a private clinic. And what really upset me is when I got checked, they didn't do a scan.

They didn't do a biopsy. He just touched my breast and he was like, yeah, you're all fine. And that threw me off because I was like, hold on a minute. You've just touched a lump. How do you know it's fine? Do you have x-ray vision that I need to know about? Because clearly I need that. But I don't know about you, but I want to get this thing checked like thoroughly. So I didn't have a good feeling. I went to another private clinic and I said, look,

I want to do everything properly. Maybe I'm overthinking it, but I just want to check. So when they checked the scan came up to be inconclusive so they didn't know what it was they were like we don't know what this is so they did a biopsy no one tells you what a biopsy is like they don't tell you like okay it's going to sound a bit like this it's going to be a bit like this and this is why I get so frustrated that even the educational system doesn't tell you enough about checking yourself or regulating your body all these things because women at my age do get cancer it's not just women and a specific age category women my age still get

cancer yeah got my results actually recently and it's an abnormal tumor so she was like I still don't know what this is and you have to get it removed because I still don't know what this is so I was like okay this is fantastic like so now I'm getting it surgically removed and you know all good but the bottom line is the reason I decided to share it was I wish if I had touched a lump that there had been someone on social who had spoken about their experience and reassured me before my mind started spiraling so I wish that someone online would have just been like, found a lump, don't know what it is, here's what I'm going to do about it. Go check yourself. So it's like, of course, it's a bit like, do I share this? It's quite intimate. Like it's an intimate picture as well. Are people going

to think I want sympathy or whatever? And then I was just like, eff I'm gonna share it and hopefully by these words there's a young girl or young boy whatever just checking themselves and ensuring that everything is okay yeah no I think it's so important that you did speak out about it and like you said there's like this idea that like breast cancer affects older women when it can affect any women I used to work as a doctor on a breast cancer specialty and like some patients were 21 and like it's really eye-opening because it can affect anyone but you don't learn at school you learn about your period but you don't learn to check your breasts like you don't learn what's normal and so the most important thing for any women listening and guys is to know what what's normal. And so the most important thing for any women listening and guys is to know what, what's normal for you, because some people have really lumpy breasts, especially around your

period. But like, if you find something like you did, that doesn't feel like it was there before, it's not normal, it's getting bigger, it's hard, go see your doctor. And if you're not happy with what they're saying to you ask them questions you know like you went and you you asked why you know why aren't you scanning me I want to know more and you know it may be that you don't need a scan but like in your case obviously you needed a biopsy and you're getting things sorted but like it was such a scary process I'm sure 100% I think that you know what it is Hazel I just feel like there's so many people that are scared to ask questions yeah they're so frightened like imagine going to a doctor and being like i've

got this golf size lump and then they're like i'm just gonna do a biopsy on you and you're just so like in shock that you're you don't know what questions to ask so i encourage with everything that you are unsure of you need to ask questions So I encourage with everything that you are unsure of, you need to ask questions. It doesn't matter how annoying you think you are, ask the questions. Yeah, no, it's so true. But I think going through that's like ensuring online is really important. And I know what you mean, though, like, sometimes you feel like, is this too intimate to share with the world. But I think when it comes to things like that that you know are gonna it's gonna reach and help people then if you feel comfortable sharing it

then that was absolutely the right thing to do so every time we round up a podcast I've got three questions I ask every guest the first one is what is your number one takeaway that you want people listening to take from this episode? To feel really proud of their accomplishments and to never shy away from them. Amazing. And if you could go back and tell your 18-year-old self one piece of advice, what would it be? I wish I could just tell myself, you have time, be patient and just what's the next step stop thinking about the future so much just one step forward at a time yeah so good and the final one I don't know if you're a big book reader but is there any book that you've read that you recommend everyone should read you can say your own oh no no I'm not that arrogant no I really think

the chimp's paradox is amazing yeah that's a great book yeah I think that book puts a lot of things in perspective chimp's paradox is a very good book but whilst we've mentioned your book and it it was publication day yesterday tell us about the book so yeah launched happy healthy strong honestly this book is a complete book for anyone who's looking to get into their fitness journey it's an it's a comfortable read it's a read that will make you feel like I don't need to rush the process I've got it under control and I can do this and that's what I wanted from this book I wanted anyone reading it to feel reassured and comfortable and feel like you know what it's a journey and it's really not about my destination I just got to put one foot forward every single

time and that's why I'm so excited about it and also incredible recipes on there and also form guide tips everything you need amazing and so if people want to buy it is it available on amazon and all good booksellers yeah yeah I actually walked into uh waterstone the other day and I found it and I was like oh hello so I picked it up and I was like the checkout girl doesn't realize it's me because I'm not wearing makeup oh it's so surreal isn't it but yeah if you do pick it up thank you so much I really appreciate it amazing thank you so much for coming on and also everything that you do online I know that like you help so many people inspire so many people myself included so thank you thank you so much for having me okay team that's Chrissy I hope you enjoyed the

conversation I know I really enjoyed recording it and speaking to Chrissy but I just wanted to take this opportunity to reiterate a message that was shared at the end of the episode and that's that we all have breast tissue and people of all genders and sexes can get breast cancer so it's really important to be breast aware and know what's normal for you. If you're not sure how to check your breasts or what to look for head over to thefoodmedic.co.uk and we have some free resources on the website for you to have a look at. If you do find a lump or notice a change or even if you're just not quite sure make sure to go along to your GP as they're the best person to check for you and also can refer you on for any scans or further tests if needed. Thank you so much for tuning in today. If you would like to submit a question,

don't forget you can send your voice recorded questions to ellie at thefoodmedic.co.uk. And finally, if you're enjoying the show, please consider leaving a five-star rating and a review so that we can reach as many people as possible and continue bringing you these episodes. That's all from me. See you again next time.