The Wellness Scoop - 11 foods to avoid to slim down for summer & the Loneliness Epidemic

Episode Date: May 19, 2025

In this week’s episode, we’re unpacking the return of restrictive headlines — starting with The Telegraph’s “11 foods to avoid if you want to slim down for summer.” We break down what these kinds of lists get wrong, why they’re still everywhere, and how food swaps can either empower or shame, depending on the lens. 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/⁠⁠ Learn more about your ad choices. Visit podcastchoices.com/adchoices

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ticket to more with the new BMO VI Porter MasterCard and get up to $2,400 in value in your first 13 months. Terms and conditions apply. Visit bmo.com slash VI Porter to learn more. Okay, so just a quick moment before we dive into today's episode, we have got something very exciting to share with you guys. We do. We are down to the final tickets everyone for our first ever live show. I still can't believe this is happening. And it's going to be at Cadogan Hall in London on June the 14th.

We literally can't wait. I know I'm so looking forward to it. We'll be bringing the full podcast to life, big headline deep dives on everything from body image to the broken food system, health anxiety, plus an interactive audience Q&A. So you can bring all your burning questions and a proper deep dive into the years worth of research that Rhee has done into ultra processed foods.

We'll be the first to hear everything she's learned putting together her new book. It is very exciting. I really hope you love it. There'll be a chance as well to include you all so you can vote, you can ask questions, even win prizes. They're gonna be great in our final quiz. And we'd love for you to be a part of this day with us.

So if you fancy a night of big conversation, connection, and a few surprises, just head to gaduggenhall.com or Google Wellness Scoop Live to grab one of the last tickets and we cannot wait to see you there. Welcome to the Wellness Scoop, your weekly dose of health and wellness inspiration. And as always, we are your hosts, I'm Ella Mills.

And I'm Rhiannon Lambert. And after a decade in the wellness industry, we know how overwhelming and confusing health advice can be so that's why we created this podcast to cut through the noise and make healthier living simple fun and personal. Oh just love to be here today. You're in such a great mood today Ella's energy guys is vibing in the room. Yeah it really is do you know what we normally record in the mornings but we're recording at lunchtime and I had a free morning. I went to yoga, then I had a turmeric latte with a shot of espresso.

So I'm 100% on brand wellness today. The dream. The dream. Okay. What have we got coming up today, Rhyme? So today we have got the Telegraph's 11 foods to avoid and the return of restriction. Oh, even reading it out. Weight Watchers files for bankruptcy is calorie counting

finally over. The new weight loss pills so the next big shake up that people are discussing. Spain bans ultra processed snacks in schools so should we be following suit? Gen Z's loneliness epidemic and the rise of AI companions. Facillillium husk, a miracle fiber or a marketing myth? And how much salt is too much? And does it matter more than sugar? Such a nice array of topics today for us. Ella, let's start with you. What have you been up to this week?

Yes, as I said, I went over to Dublin, to Wellfest, which was so fun. I had the best, best time. So thank you to anyone who came to listen. One note for you. So interesting. We in the talk I did, we talked a lot about the overwhelm of wellness and how do we distill it down to these daily long lasting habits

that we can really stick with. And I asked the audience race that has who feels overwhelmed by the world of wellness and the contradictions and the trends and the click-bait. And I reckon 90 plus percent of the audience put up their hand, which is quite validating, because obviously that's what the show is all about. I mean, I was just not surprised.

Only this morning I posted something on my Instagram about another, you know, crazy toxic food myth about almonds. Yes, I saw that. Give us just a really quick overview of that. So almonds are now bad for us. Well, there's a lady that wrote a book, toxic something. I'm not going to, you know, I don't want to advertise this book to you guys. Definitely don't get it.

But she was basically saying almonds are bad for us. Almonds are seeds. Almonds are seed oils. And therefore they're toxic because they contain phytates like oxalates in them. And the lady hosting the podcast in this clip was clearly shocked. She said, what do you mean? They're a health food. Like, how can you say this? It was one of the most outrageous claims. She basically said, Oh, I love to pick on this one because oxalates are so bad. There's no wonder everyone's confused Ella because these clips as we know go viral. And just to clarify, in your professional opinion, almonds are not bad for us.

I think we both know almonds are not bad for us. Everyone, I'd rather you eat more nuts and seeds unless you're allergic. Of course, there's no reason. Look, where's the world going if we're picking on almonds being bad for us? I mean, what on earth is left? I love almonds as well. Me too. And I have one recommendation for this week. I did probably two weeks ago now a talk with some press and some journalists to mark 10 years of the imprint that I work with at the publishing house that publish all our cookbooks. And they had four different authors speaking.

And there was another author there called Dr. Tara Porter, who's a clinical psychologist. She spent 28 years working in the NHS and particularly with teenagers and young adults with their mental health. And I hadn't come across her work before, but she was so compelling and she'd written a book called Good Enough, I think it's come out quite recently, and she very kindly gave me a copy of it and I've been reading it over the last few weeks. And it is absolutely fascinating fascinating and I think anyone who does have children, particularly young children, I just couldn't, I've never read a parenting book that to be honest I've particularly enjoyed reading. I find them

quite overwhelming. I find them triggering sometimes. Yeah you feel like you can't get it right and this is the polar opposite so like wholeheartedly recommend it for she's kind of meeting people where they actually are and it's very reasonable. But she talks so much, and that's what I wanted to bring to the show today, about stopping trying to be perfect. I love that, we all need it.

We all need it, and I think there's just this natural tendency, we talked about it a few weeks ago, to do everything perfectly, to do it all right. And she was actually talking about what damaging effect that has on kids, this kind of constant need to do it perfectly and what impression that gives to them. But I keep thinking about it in the context of what we talk about with health and wellness, that actually the more you try and do it perfectly, almost the less successful it is.

It's so true. Do you know, it spans down to a total different remit. But I came from the dentist, didn't I? And I said to you, oh, I'm so happy I finished my Invisalign. But Dr. Rona at the Chelsea Dental Clinic, she said to me, you know, do you want me to file down your bottom teeth? And I was like, No, I don't want teeth to all be this. And she really accepted that. She's like, absolutely. Let's keep these as natural as possible. Let's just do X, Y, Z. And she did the most amazing, clever things. The idea was that most people would want that perfect uniformity.

She said, Oh, most people would like these to be the same length. And I was like, I really don't mind. And it was reminded me of our conversation when I sat there in the dentist chair and with the girl that's really famous, the one on the TV show that we love, Amy, is it Amy? Amy Lewood. Yes. And I just thought, I don't want perfectly straight teeth that look the same as everyone else's. So on a total off topic, we don't have to look the same either. No, be the same, look the same.

Yeah. Right, Rui, what are you recommending? We're talking about salt, I think, in your recommendations, which I'm very excited about. Yes. So salt, I saw this pop up last night, and it was actually embargoed until today, so I can actually talk about it today.

Every year, I support Action on Salt and Action on Sugar, purely because they try and lobby the government, they try and discuss the issues we've got where we're over consuming both of these ingredients in particular in our foods. Now this is pretty shocking. So the title of the paper that came in was Ready Mill Crisis. So over half of ready mills are loaded with excess salt. So in the most extensive survey of its kind Action on Salt analyzed

a 1,511 ready mills sold across 11 major retailers. So basically this is all the ready mills that are there on the shop shelves. I was going to say that must be pretty much everything available in the UK. Yeah, they will have looked at pretty much all the common ready mills that most people would buy and a whopping 56% are high in salt, 42% of them high in saturated fat. And get this, 71% were low in fibre, like three quarters of every ready meal low in fibre. This is even if it's a meal that's advertised with rice or pasta or something, you know,

you'd assume it contained a lot of fibre, it doesn't. So one in five of the meals the unacceptably high in salt, fat and saturated fat and this new survey basically put a staggering 85% of its ready meals high in salt in Iceland. So you've got Iceland and then one of them contained more salt than two Margarita pizzas. One ready meal. Like how is that even possible? So the most popular dish that they analyzed, the Royal Cottage Pikes, I think lots of people that buy ready mills perhaps at different ages, or it's those comforting dishes that you don't have time to make at home.

It contains 6.12 grams of salt, Ella. To give you an idea, you're only meant to have six grams a day. Most people having eight, they're over consuming salt. But it's more than an adult's entire days worth of salt. Yeah, it's extraordinary. It really is. I think the fiber bit so interesting as well. Yeah, basically, all in all, I think most people know ready meals are not health items. But there are differences in the shop shelves. And I wanted to ask what your opinions on this, because you're obviously an example of somebody in the food industry that's doing things differently, but you're

still a minority compared to these larger kind of cottage pie dishes that have six grams of salt. Funnily enough we have actually spent the last few months developing ten new frozen ready meals which has been really interesting process we have two at the moment they're frozen not fresh we have spent years really looking into whether or not we could make a fresh one with many of the kind of largest manufacturers. We got pretty far down the line multiple times. We've spent huge amount of time and resources looking at this and we never got to the point

of something we were happy with that could make it to shelf, which I think is interesting both in terms of kind of presentation, flavour and price. And that's the thing that we talk about here. And UPFs of course, because to price. And that's the thing that we talk about here. And UPFs of course, because to preserve something to last in a fresh packet, you know, you have to have, I guess, a high level of salt, which is another reason why it's there. Yeah. And what we just found is it felt almost impossible to create something that was genuinely natural and healthy at a price point that was feasible on shelf. Because actually these categories often especially in frozen the price points are so extraordinarily kind of unnaturally

low if you were going to make that meal using fresh ingredients. But it has been really interesting process they'll go live in September probably we're kind of working on packaging and things at the moment. But yes, it's a really complicated category and we have seen that time and time again. And I think also because the food is made in large quantities and it sits for this while. I think that's part of the reason why people end up adding a lot of salt because often it's not the best quality ingredients. You know, ultimately when you're cooking what you want to be doing, isn't it? It's like you're frying off your onion and garlic and then you're adding spices

and then you're frying off those spices and you layer up dishes like that, don't it? It's like you're frying off your onion and garlic and then you're adding spices and then you're frying off those spices and you layer up dishes like that, don't you? Then you add your next ingredients, maybe it's a protein and then you add your veg, etc. And as a result, the flavor really sings. Whereas ultimately to make things quickly and efficiently, you don't layer them up. You put your onion, your garlic, your spices, your veg, your proteins all in at the same time. And ultimately you just don't get great flavor from doing that. So you add salt. It's just so worrying because the people that need ready meals are ones that are vulnerable or can't cook or this your students for instance, I used to buy some ready meals at university.

I remember doing it, but they are actually treat items, I suppose. Is there a way of looking at it? I'd love to know what our listeners think on how they view a ready meal. Like, do they get a ready meal every now and again? Is it something they do daily? Is it like a weekend thing with the family you go and buy? I'm just trying to gauge, you know, because for me, it's not just elderly people

that buy ready meals. And of course, there's a reason for more salt in your food when you're older to get more taste, because your taste buds start to diminish as we age. So need more salt but it's not good for you so let's move on from that though Ella into the health headlines that matter. Okay so a few weeks ago you guys probably remember we talked about Weight Watchers. I think the headline we looked at then was is this the end of the weight loss industry as we know it? Now, update on this one before we get into this week's headline is that Weight Watchers has

now officially filed for bankruptcy. You heard it here first, everyone. Yes. Now, in the way the US works is quite different to the UK. They've officially filed for something called Chapter 11 bankruptcy, which basically the company can use to wipe out just over a billion dollars worth of debt. So humongous amounts of debt here. And then what they're going to be doing is they're going to be essentially restructuring and creating completely new strategy for the company behind the scenes. So they're not shutting down. It is not the end of Weight Watchers, which I think is what the headlines imply. Actually, they've wiped their debt and they're completely restructuring. And

apparently within the next 45 days, so essentially just over a month from now, they'll emerge from this process and we'll see what's coming. So we'll obviously keep you guys updated because I just feel like this is such a marker of the change of times that it's really interesting. Certainly to me. I mean, last year alone, Weightwatch has posted a $345 million loss. So I think, yeah, huge reflection on kind of this huge industry wide shift that we're so fascinated by. I can't even get that figure in my head. How can you lose like 300? Just sickening, isn't it?

It's a lot of debt. It is definitely clear though, because we are moving away from calorie counting, which of course we've discussed before, you know, point systems are based upon willpower and I know that like we said the shame that surrounds this type of movement and weight loss method, it's not long term either, it really wants you to buy into their own products, their own world, their own society and community and actually I did see a few listener comments Ella from the episode that we mentioned Weight Watchers on.

A few of them said, it's actually worked really well for me. And I can understand that. And I want to say it's really valid that these companies have a place for some people. But what we're saying is obviously that times have changed and that we've moved now into, I'd say a drug space, haven't we, with medications like Azempic, Wigovie, it's just cropping up everywhere but it's not just about one company in trouble is it really it's about the world of wellness that's completely been redefined.

And Weight Watchers have now acquired a platform to offer their consumers these drugs these GLP-1 medications like Azempic and Wigovie. So they're basically moving over into the jabs now. So we'll now be seeing Weight Watcher jabs. Well, they'll be offered, I think, as part of the losing weight program. But yes, so the company will emerge. And I think to this point of how relevant is this as part of the conversation on the future of health, the fact that Weight Watchers have done this and will be doing this,

and we'll see more when they emerge from their bankruptcy in a month or so time. But I think it does just ask this question like the era of kind of healthy habits and do things nicely. Yeah, so new era of wellness. And I think it's especially because pill versions of this jab are coming. Yeah, now we're not here to judge. That's the first thing I have to say. And when it comes to taking, you know, a Zempik or anything like this, because we know it changes lives, it can transform lives, it can kickstart healthy behaviour changes, you know, we both know people that it has been transformative for. But what we're not down with is, down with? God, who do I think I am? What we're not down with today, Ella, is A-listers who are already a size eight taking a Zempik, you

know, it's just not okay. So it's the availability of it that's a double-edged sword, isn't it? It really is. And I think to your point, Re, it's absolutely not to judge. But I think the thing that I'm judging, but watching intently is the speed at which the industry that we work in is changing. I think if we spent the first decade or so of our career really trying to educate people about focusing on health, not aesthetics, and how important their diet is and their nutrition and the different foundations of health, it feels to me like that's quite quickly shifting into a new era. And to your point, that's not to say that these on their own are good or bad.

It's just that I think the world of wellness of health, the way we talk about it, fundamentally is just going to look completely different. Yeah, there's a lot of judgment, isn't there? Me and Ella have been sending headlines to each other on what we discuss each week. And one of them was a journalist basically saying how awful Azempik is. And then you've got another person saying how amazing it is. But basically there is a trial happening at the moment, a nine-month study involving patients with type 2 diabetes.

So remember, again, this is originally for people with type 2 diabetes. So remember again, this is originally for people with type 2 diabetes and we have to have a look at why we can't just apply research that's based on one population group to everybody. But yeah, oral medication, I mean you can store it at room temperature. I think we've tipped, we've reached a completely different era and it will be and what I understand from the food industry perspective is that quite a lot of the very large companies and the conglomerates are now working on food products that are relevant to people taking these drugs because the appetite is way smaller. I actually saw an article, I think it was in the Times about a bar, it's like a super chic bar in central London that was developing teeny teeny cocktails because if you're taking

these drugs, your appetite is much much smaller. So why? But I think my understanding, this is quite Machiavellian and I don't have enough intel on it. But my understanding is also some companies are looking at formulations and products that almost bypass the effect of these drugs, because obviously for a lot of companies that sell particularly a lot of things like confectionary, it's not very good news for their profits. And I think just to clarify and read this point of judgment, we're not here to come pass any judgment on this whatsoever. I think just to clarify and read the point of judgment, we're not here to

compose any judgment on this whatsoever. I think it's more that just as two people that have existed in this industry for coming up to 15 years now almost, it's I just believe that not long from now, two years from now, three years from now, we'll be sitting here and the world of health and wellbeing, both from a kind of NHS perspective, from a commercial perspective, from a food industry perspective, from your perspective, working with clients, re and nutrition clinics. I just think fundamentally, these are going to change the landscape more than people think to this point of companies essentially looking at reformulating our eating habits, the way that retailers work and what's sold, I just think it's going to look really

different. And I'm not here to, I can't say for now whether that will be good or bad. I don't think we know enough, but I do think it's fascinating to stay like super, super on top of it. We will stay on top of it. And you're right Ella, because even the consultation methods

that I had in the nutrition clinic 10 years ago, it's changed already. We're affiliated with tech companies. Everyone's wearing wearables. The future is very, very different for health professionals and the training is behind the tech. Yes, I was actually knee deep in a comment section on something on continuous glucose monitors, which obviously we just had our extra scoop on. So please listen, say if you

want to know more. But the comments were so interesting because it was very hot debate. When I say hot, I mean, pretty brutal and nasty on both sides. But it were so interesting because it was very hot debate. When I say hot, I mean pretty brutal and nasty on both sides. But it was so interesting because people were saying, oh, well, my X-ring or my X that taps into my continuous glucose monitor and now I'm getting all my data. And it was just, as you said, the speed of which people are thinking about their health and wellness, the way they're analyzing it, what they're using to analyze it. It's just changing so, so fast.

And this kind of digital, biological, scientific evolution that we're going through at the moment, yeah, it's huge. It's Black Mirror, Ella, it's happening. Wait till you get to our Trends section to see it before you talk about Black Mirror, because we're really going into it today. But it does move us on really nicely. To our first headline, which is,

11 foods to avoid if you want to slim down for summer. I mean, what are we reading Telegraph? Was this really a Telegraph headline? So we talked about bikini bodies last week and since we talked about it, I have not been able to move for like six weeks for your hot bod. The one we saw on the front page targeting men this time because they know they couldn't say about women.

It's just absolutely brutal. Obviously last week we did her amazing overview for us on crash diets, the pressure, the messaging, how much of it still lingers in wellness. And then this week, obviously, we've seen this piece, 11 foods to avoid if you want to slim down for summer. And the tone is just so depressing and it opens with, you know, you get a line like this right at the top. Macaroni cheese is a dinner favorite, but it won't do any favors

if you're trying to get trimmer for summer, with shop-bought options containing up to a whopping 900 calories. And I feel like I'm back in the 70s. Goodness, Ella. There's no mention of nutrients, of fullness, of how the food makes you feel. It's literally back to numbers, waistlines, guilt. This fully aesthetic driven diet culture where you've

got to avoid certain foods. It's just not rooted in health. It's rooted in restriction. And that's my problem. Some of their swaps that we'll come into are quite sensible to some extent from a health perspective. But the dialogue around it has just got to change. That's why I would always turn down this type of journalist request. So I get asked to do things like this all the time. What are the worst things? What are the bad things? What's really bad for your weight?

But everyone knows macaroni cheese isn't a health food if you're trying to lose weight. No one eats it because of that. You don't eat it thinking I'm going to tone up eating my mac and cheese. I just, Ella, I just, so I saw it anyway. And here's a few of the swaps that they had in the article. Pizza, which by the way is a perfectly balanced meal. Some pizzas are actually really great for you if you've got a lovely sourdough base or fresh dough with some tomato, bit of cheese.

It's all about the extras from a takeaway that's not good. It's the salt, as you know, Ella, it's the sugar, it's all the extras and the amount of oil. But if you're making that at home, a pizza is fine. Anyway, they say swap pizza for flatbread because it's lower in calories and then basically go for a whole grain base and veg. I mean, yeah, why not make your own pizzas at home? That's not, I don't think that's anything groundbreaking. Do you? No, but as we said, that's what frustrates me about the article because if what we were looking at was here are some healthier swaps

that would add in more nutrition, help you get 30 plants a week, and it was a really inherently positive picture. I'd be all about it because that's not necessarily a bad idea, and we've got the same chips for wedges. Again, could be a really helpful swap because actually potato wedges, delicious, super easy to make.

But then some of them aren't. You've got croissants for whole grain bread. I'm sorry about whole grain bread will never replace a croissant. But yes, it is a sensible swap. Ice cream for frozen bananas. That is actually cool. I mean, I think you can make some really yummy ice cream like things at home because ice cream shouldn't be an everyday item. It's a can be a weekly item, but I don't think it should be an everyday item unless it is frozen banana ice cream or cottage cheese ice cream. I'm trying to teach my children this at the moment. It's really hard isn't it? Do you know what though, when the sun comes out we do have ice lollies every day, but it depends on the type you buy or make. It's hard. Anyway, there's

a whole list guys of things on here. Cheesy pasta for edamame pasta, processed meat for organic meat, sugary coffee for a plain coffee. I just think that we're treating everybody reading like they're idiots. And I think this is, I've been a bit blunt today, everybody. I love it. I want more of this. I'm in parliament tonight, so I'm getting my thinking hat on. She's feisty. I'm on a mission to try and make a difference. But no, I think everyone reading is fed up with being spoken to like their children. I'm on a mission to try and make a difference. But no, I think everyone reading is fed up with being spoken to like their children. I think everyone knows that a plain coffee is better than a sugary coffee.

Yeah, it's just about the lens, isn't it? It's like, none of this is an inherently bad idea. In fact, lots of it's quite a good idea. But it's the way we're talking about it just is so depressing. 11th Street should slim down. I mean, and it's really interesting because there's this collective agreement. Let us know if you guys are in this camp,

but I feel like there's a collective agreement that diet culture is inherently unhelpful. To your point in crash diets, it doesn't work. I think there's a whole generation or many generations of women saying it's been really negative, inherently so negative for my mental health, but the headlines are still stuck in it.

And we've seen that every single paper and outlet basically over the last couple of weeks has run a big significant piece on how to slim down for summer. And disturbing ones that I can also note that say have a healthy relationship with food and lose weight. You can't do that. This is what really upsets health professionals and we'll definitely do an extra scoop on relationships with food because it's not healthy to be on a diet while you're trying to fix your relationship with food. They're very

separate entities and they should not be blurred. But I get that's very click-baity and everyone would want to know, oh, is it really possible to lose weight and actually feel like I'm not on a diet? I love what you said there of removing or not removing separating from one another this relationship with food and losing weight. I think it's so important, and you were talking about it in a WhatsApp group this week. As you said, I think we should do a deep dive into it,

because I think, as you said, when you look at it in the kind of media out landscape, it feels like the two are so connected, but actually, and I remember you saying in clinic, actually often when you work with clients, when you're really working on your relationship with food, actually often you gain weight first, because the focus is solely about creating this really inherently positive relationship. Or maintain. Yeah, yeah, 100% Ella. It's, we did have a big discussion about it. I sent

Ella a voice note about it because we were debating putting certain things into the episode and I said, look, we will do body fat loss with a client. And we tend to call it body fat loss rather than weight loss as well. It's the language you use around food. And that can be a really good goal for people. But it is actually impossible to create a healthy relationship with food.

And beyond that projectory, you've got to do the relationship always first. Because then you'll have better tools to be able to work on your health journey after your relationship with food. So yeah, they're separate entities. There are very few things that you can be certain of in life. But you can always be sure the sun will rise each morning. You can bet your bottom dollar that you'll always need air to breathe and water to drink. And of course, you can rest assured that with Public Mobile's 5G subscription phone plans,

you'll pay the same thing every month. With all of the mysteries that life has to offer, a few certainties can really go a long way. Subscribe today for the peace of mind you've been searching for. Public Mobile. Different is calling. Spring is here and you can now get almost anything you need delivered with Uber Eats. What do we mean by almost? You can't get a well-groomed lawn delivered, but you can get chicken parmesan delivered. Sunshine? No.

Some wine? Yes. Get almost, almost anything delivered with Uber Eats. Order now. Alcohol in select markets. See after details. I'm excited to quickly share with you all that you can pre-order my new book, The Unprocessed Plate Now. And Ella and I discuss this all the time that the world of food and nutrition is currently full of conversations surrounding ultra processed foods and this is for good reason and in my book The Unprocessed Plate I dive into what UPFs actually are,

explore the latest evidence on how they impact our health and most importantly how we can reduce our reliance on them without overhauling our entire lives and remember there's a lot of nuanced guides, there's a lot of nuance, guys. There's a privileged conversation, lots of things here. But I want to cut through the noise and offer actual practical solutions. There's incredible diagrams to make the science more accessible. And there's 60 amazing recipes, family-friendly, everything from breakfast, weekday dinners, quick lunches, simple swaps and snacks and things you can have

on the go that makes such a difference. And trust me, whether you're a busy parent or you're just trying to reduce these in your diet on your everyday workload, this book is here to support and empower you to get back to basics with food without the pressure of this perfectionism. So if you want to feel more informed and inspired in the kitchen, then you can pre-order your copy of the Unprocessed plate now. It's out June the 19th. And back to me and Ella. The next headline, Ella, is exactly on the same kind of hype, I think, in the press on protein. So Rhi's on a roll with all her amazing work in the press at the moment.

Every week she's writing new articles for amazing newspapers and magazines and I keep saying to her share it with us on the show. I don't think I did I share this one or did you find it I can't remember what I wrote it. I can't remember but I remember thinking we got to get that on the show because I appreciate we've spoken about protein a fair amount it's everywhere we're all a bit confused and so rewrote this headline literally how much protein do we actually need, which essentially just cuts through the hype.

And I think we got so much chat about today. We'll keep this one short. But I think a 101 will be so helpful. Yeah, I wrote it for country and townhouse. I was really happy actually to write this feature Ella. I feel like everyone is still very much on a protein hype at the moment with the bars, the pancakes, protein cereal, protein drinks. You know I saw a sparkling kind of watery beverage the other day that was like this contains protein. I was like

how? You're just... it blows your mind but I want to first reiterate that protein is essential. You know it supports muscle repair, hormone production, immune function. It's one of the most satiating nutrients which means it helps you feel full, helps regulate your appetite, you know it's the building block of our hormones guys, it's really really important but the general recommendation is something everybody is meeting and more of 0.7 grams of protein per kilogram of body weight and that equates to around of roughly 45 to 60 grams a day for most women but of course our age matters here, what stage of your life you're at, how much activity you do. So we know there's unique requirements

and it does go up a tiny bit as we age but you absolutely don't need all these protein shakes and I'm not saying they're bad. You know we have clients in our sports nutrition section in the Retrition Clinic that work with Faye on a one-to-one basis and we would be lost without some of these convenience items, especially when they're doing ultramarathons and doing all sorts of incredible amazing things. But most of us eat very little at breakfast then have a huge dinner and just spreading your protein out to every meal across the day is the best bit of advice I can give. Just making sure you've got some at each meal. You don't need to buy and spend money to do that unnecessarily.

It's such good advice. And I think it's just this interesting thing where we take core science and we move it to hype. I think it's just really helpful. That's what we wanted to bring this to today, just like a kind of grounding. It's important, but you're probably meeting your requirements. And if you're worried about it, that's how much to think about. So if you were thinking of getting like 15 to 20 grams per meal, which you're going to be doing really easily if you're including one or two protein sources in every meal, you're golden.

And most people that are omnivores, if you eat animal produce, you're definitely hitting your protein requirements and people that are plant based, if you eat a whole food plant based diet you are hitting it too. It's the fibre Ella. Most people in the country just do not get enough. They get on average 18g of fibre and probably not good quality as well. We've got to remember that it's quality and quantity here when we discuss fibre, for gut health, for diversity, for our microbes.

So we really need to be thinking about hitting 30 grams a day. And I think for everyone out there listening, it's the quantity and quality of what they eat that matters so much. And the 18 grams that most of us are hitting in the UK at the moment just doesn't contain the right quality and diversity for our gut microbes. So let's park protein. I was really happy to contribute, really happy to just reassure people not to panic. That's all I want to do. I don't want people to feel scared of food. I love the word reassure. I hope that everyone listening feels reassured. By Rhee.

You've done such a good job. And Ella, Rhee assured. Yes. And I was thinking, I was about to say, what a really fun game it is. And then I was like, I'm, this is so sad. I think in the grand scheme of really fun games, this isn't that fun. But you know, obviously we know that one of a great way to be thinking about that diversity is to get 30 different plants in your diet a week.

And if you want to learn more about that again, we did a phenomenal extra scoop on that, which is so, so helpful. But 30 counts, it's fruit, it's veg, it's beans, it's nuts, it's seeds, it's herbs, it's spices. Even dark chocolate guys. Oh, my favourite. Yeah.

And actually my really fun game is to... Cringe. Just to... How sad am I? We're on it together, go on. Literally get alive. But just in your notes app on your phone, just keep a note of it this week and I'll be so curious what listeners get to.

Because again again getting 30 different plants a week is such a nice metric for your health. I think it actually sounds quite scary but it's quite achievable especially when you think about like maybe you make hummus but you switch it up and use a butter bean not a chickpea or you make a big kind of veggie stew and you chuck in all sorts of you know that leftover carrot and that leftover red pepper that's all sitting on the side. In fact, like butter bean dips, I did one at the weekend, I'll post it this week, but easy. So easy. Easier than hummus because you don't need to add as much tahini and extra bits and less oil actually, because they're so soft and mushy. I made one

for lunch today, the kids had some pitas, they're obsessed with pitas at the moment and it was just boiled up. Peas, edamame, three minutes or so, sorted some garlic for another minute with them once I drained them. And then blitzed it with teeny tofu, loads of lemon, olive oil, stuffed it in a pita. So good. I want to be in your house. So yeah, I guess, yeah, we can all play the fun game this week. Yeah.

You know what, though, when it's sunny, I do want to eat better. I think most people will agree and contest to this that when the weather is better, you are drawn towards a better way of eating. Now this again segues nicely onto our next headline because in sunny Spain, Ella, so schools decide what kids eat is the new thing the government have brought in. So basically Spain has banned ultra processed snacks to tackle childhood obesity. So the Guardian reported that Spain is introducing one of Europe's stricter school food policies. So all schools have to serve and I think this is absolutely fantastic fresh fruit, vegetables and fish.

I mean that's subjective to lots of things actually. But well, ultra processed foods like chips, high fat desserts and sugary drinks should be banned altogether. And it's a national push, Ella, not just certain schools. It's national to tackle childhood obesity, which now affects one in three children in Spain. So, you know, removing vending machines. When I was at school, Ella, I remember vending machines. I used to get Yorkies that are not for girls. That was my thing. that was the marketing do you remember awful yeah I never loved that one yeah it's because they were pink and the wrapper and chunky that's the appeal but if I'm talking that naively now about a Yorkie bar and that was my mindset

children even younger have access to these types of foods at school. And what do you think? I mean, look, I think the idea of mandating nutrient rich meals at school is a phenomenal, it's obviously a huge structural change, but it feels absolutely brilliant. And we also know, unfortunately, there's so many children who are so reliant on school meals for their kind of core meal of the day. It could be the only hot one they get all day. Yeah, to make it nutritious is just unbelievable. It really, really is. And I think it also just shows, we talked to Elizabeth about this last week in terms

of the HFSS legislation and some of the changes that have been very slow and some of the government have rode back on all sorts of things. So that's high fat salt and sugar. Sugar and the way that that's displayed and advertised, etc. in the UK. And I think what I find just so frustrating is that, I'm not saying there's anything simple, but there are changes that are possible and that we could be actioning sooner. And I think it does just show here and it's such a great demonstration of

when public health is actually a priority, things do change. And, you know, I'm sure you feel the exact same way. I certainly do. You know, I joked earlier, like I'm trying to educate my children that a daily ice lolly, as in like a ultra process ice lolly is not what we'll do. And it's so hard because they are literally everywhere. And they're in great packets. And they see other children having them. The hardest thing as a parent is the peer pressure as well, isn't it? It's when you go into the supermarkets and it's in their eye view, or when their friends are having it, or everyone's having it after that club after school or

in the day and so and so gets XYZ. If they just make it mandatory for every school, then everyone has the same. Yeah. And as I said, for me, it's not like saying my children can never have it, but what I'm trying to teach them is like 365 days a year isn't what we're going for. It's a treat item anyway. And so it's just a really, I just think it's really interesting because it takes some pressure off the individuals, off the parents, and puts the responsibility back into institutions, into the government, into large bodies. And arguably, I believe that's where it belongs, but I think it belongs there because that's where we'll actually instigate change.

So I'll give an example. It's easy to see these obviously as being too strict. And I completely understand that some children have really specific dietary requirements. This can feel scary for them, right? This is overwhelming if you think, oh, my goodness, my child will only eat XYZ if they change this in schools in the UK as well. What am I going to do? But policies like this acknowledge that. And they do offer a roadmap for other countries, including the UK to follow suit. And I'm sure

that there will be places in schools to allow for that. But the example I had at my son's school, he only started in September, he's in reception. And I did make quite a few changes in my first few weeks at school. Look, it's who I am, I cannot help it. And I won't. You should be proud of it. I'm proud of it rather than anything else. And they were really receptive, I feel so grateful.

But the one remark I had back was children need energy to not restrict sugary items as snacks. They need energy, I'm like, yeah, but you get the same amount of energy from something that doesn't contain glucose, syrup and in a flapjack bar. Let's just give them something else. And it was sausage rolls was the example used. And I was like, can we not give sausage rolls as snacks? Can we not just give fruit and something else? And the response from the teacher who is amazing by the way, but this

comes from a change in times, a change in education. The response I received at first, not now, was, oh, well, some children will only eat sausage rolls. There'll be a lot of unhappy parents if we change that within the school. And you can see how complex this issue is. It's really emotive. It's so hard. It's so emotive and so much of it comes down to exposure. I remember when I started feeding my children learning, and I think we're the same as adults, you know, you want to be shown something kind of seven plus times

before you might potentially accept it. And I think, yeah, I certainly feel like I'm the same. I've tried things, definitely, and thought, oh, I don't like it. And every time, the other day the kids were like, do you like coffee? As in they just thought it, she tried like a tiny bit of coffee ice cream,

and was like, God, it's such a strong flavor. And I was like, no, when I tried it, I thought it was disgusting. And I would drink it with all kinds of sugary syrups and just to be cool. Because like companies like Starbucks from Friends era was just so cool when I was a teenager. But yeah, I look, I think that it's difficult to your point. There's definitely people that will alienate and frustrate. Ultimately, if you think about the kind of greater good of the nation and protecting

children and our long term collective health, it's hard to believe it's not the right step. I know. I mean, if Spain are investing money into this, why can't our government invest money into children and their food? They just deserve so much more. Yeah, exactly. I totally agree. But we've got some good news in what's trending in wellness. Okay, I've been excited for this all day. Ella did this trend. I haven't read it yet. I was always looking for the good news.

And this was such nice when it was in the Times, actually. And it was from park jogs to ultra marathons. Why more women are running more than ever? We know how important it is to move our bodies. And running is just having such a moment. And that's such a great thing. It's amazing. So the Running Apps drama reports that the number of women uploading runs in the UK is to move our bodies and running is just having such a moment and that's such a great thing. It's amazing. So the Running Apps drama reports that the number of women uploading runs in

the UK has more than doubled in the past few years and in a major milestone, the 2025 London Marathon, guys this is so cool, saw almost equal numbers of male and female applicants for the first time. How cool is that? That's amazing. To everyone that runs, I'm in awe of you because I'm definitely not a runner. And I think the fact is women now see running as not something back in our day when we were younger as calorie burning treadmill running. It's now mindfulness. And really empowering. Really empowering. And it also says here that, you know, there's

even been a rise in people signing up for longer distances like Ultramarathons and we've seen it in the clinic actually our sports nutritionist has had a huge uptake in people doing nutrition for running as well It's so cool. So the social running clubs things like these girls run so it's a community. It's so empowering It's lifting each other up this campaign things like she races and they're pushing for access and how races are structured and marketed to make it feel much more inclusive of women. I just think it's such a great cultural shift, isn't it? It's actually inspiring me to start running, but I don't think I can run.

Well, this is my dilemma. I feel like we are in the middle of this cultural shift, where running is less about competition, which I love, but how do you keep going? Anyone that's a runner, I just want to know how you run and when you feel tired, you just don't stop. Do you know how? So I did a half marathon.

This is so long ago now. I'm amazed. I didn't know you did this. It's honestly quite shocking to anyone who knows me that I did that. Well done. But my brother was doing it with his now wife and they were doing it to raise money

for world child cancer. Oh wow. Gosh, well yeah you'd run for that. I mean how do you, they were like, if we all do it together we'll raise more money. And I was like, well obviously how do you say no to that? So I agreed to do it. Actually it was quite funny because I'd known Matt,

this is when we'd known each other like a week and had already moved in together. And- I can just see you both now, putting your running shoes on. So then he was like, I'll do it with you, this show of this, you know, we're in this together. And so I said, yeah, brilliant, do it with me,

do it with me. We were so busy getting Delicious Seattle off the ground. We literally did not train. I mean, it was absolutely pathetic. And we went to the race day and he's just one of those people that's just really good at sports. Yeah, some people just run, don't they?

Oh, he ran it in something like an hour and 40 minutes. I never trained. I think it's a- Did it pull a muscle? No. No. Nothing, it was all good. And my brother ran through our pathway through

but kept running faster because he wanted his time of under 1.30, you know, it's so competitive. And I just walked so much because I was like, I couldn't find the impetus. I was like, I'm really tired. Yeah, yeah, this hurts. It's a nice day, my knee hurts.

Yeah, I'm just going to chill out. And I couldn't find that competitive edge in me to care. I just didn't care. That's what I don't have, the competitive trait. I don't care either. And I think to run, that's why I find it so fascinating. I would guys please comment in the Apple review or the Spotify bit,

tell us about how you motivate yourself to run. I keep thinking it's such a great thing to do. Like I'm not surprised people are taking it up. It's free, it's so easy to fit into your life. Nature, you get to absorb trees and sounds. Totally lots of our office go on like lunchtime runs. Do they? And I look at them and I'm like, I should, well we're quite near Regent's Park and I'm

like we should do that. There's run clubs at lunchtime. I remember working for a company ages ago and yeah I never actually did the run obviously because I'm like you I can't motivate myself. I just can't motivate myself. Anyway I want to do it so any inspo please pass it on and I feel like in the country it could be so nice. Maybe I'll have to drive out to you when you get your new place.

We can run together. Yeah and we'll try and to drive out to you when you get your new place. We can run together. Yeah, and we'll try and run together and we'll let you know how it goes. Slash walk. OK, so we're moving from really good vibes to, I mean, I just call it bad vibes. OK, this fascinated me and I went on quite a deep dive on this one. OK, I can see I'm waiting for it. Go on. OK, so this was the headline. Mark Zuckerberg, who just FYI, in case you didn't know him,

I'm sure you guys all do, but he is the CEO, the founder of Meta, your Facebook, your Instagram, made us lonelier. Now he wants us to be friends with AI. And as I said, it went on a deep dive. He did a podcast interview, which this all came from, which we'll get into. But yesterday morning, as I was finalizing some of my show notes for this, a press release landed in my inbox from the charity Calm, which is a mental health charity in the UK ahead of Mental Health Awareness Week.

And they were just sending out new data on the state of mental health in the UK. And it really is quite stark. So one state of mental health in the UK. And it really is quite stark. So one in three young adults in the UK are regularly experiencing loneliness. That figure rises to seven in 10 when you include people who feel lonely at least some of the time. Women, students, LGBTQ plus people and those on lower incomes are most affected. And what they were saying in this press release from Calm was the common thread was a lack of real world community

in this. And the same data showed that people who are part of a community or a club, hello running clubs, whether that's sport, music, volunteering, were less likely to experience loneliness. So 18 to 24 year olds reported more confidence, more friends, stronger mental health who were part of this because they felt that belonging is so protective.

And then Mark Zuckerberg, who is essentially the kind of creator of social media and living our lives online. Did you watch that film, the social network? Yeah. Yeah. So he now wants us to be friends with AI. So even though the data is here, I mean, that's just one data set, but I thought it was just relevant that it had arrived this week showing.

He was quoted saying that. Yes. My goodness. He did this interview. Friends with a computer. Yeah, friends with a computer. And he basically was saying that even though, OK, get this, the average adult now spends more than nine hours a day on screens,

social media being the biggest driver. And you've got this crazy amount of loneliness, which we know loneliness is, you know, puts you at risk of early death, raises that risk by more than 25% linked to heart disease, stroke, depression, even dementia. I mean, it's a really overlooked driver of poor health. And he is here. And we'll go into what he was saying, talking about we should just be besties with robots and AI instead of trying to go out and join a rung clump and find real-world connection. It's insane. It's actually insane like the stats like despite all that time you know being online

60% of young adults are lonelier now and it raises the risk of early death by 25% you know I'm reading that and I'm just thinking how And what's fascinating is that how he's openly addressing this. And in the recent podcast he said, and this is his quote here in quotation marks, the average American has fewer than three friends and people feel more alone a lot of the time than they would like. But instead of encouraging people to step away from screams,

he says, let's always be on a video chat and have personalized AI companion for emotional support and conversation. And it's already here. Snapchat's My AI is hugely popular amongst teenagers. I mean, Ella, before I even read, I mean, this is insane. 20 million users on character AI,

and this site called Replica, which is another big one. It describes itself as an AI who cares, that always listens, that's always on your side. What's scary to me is can people pretend to be AI as well? So what about all the awful things that happen online, Ella, like grooming and terrible, terrible things that I don't even like to even bring up that are so far out of what I want to be discussing

on this podcast right now. But my mind is spinning with worst case scenario things about being best friends of a computer. I can see counter arguments as well. In clinic, I could see myself saying to somebody, well, if it helps you in a time of crisis not to harm or to do something detrimental to yourself, then AI is a great tool. It's a great stepping stone.

But it should not be seen as an everyday replacement for human interaction. There's a lot of nuance here to this discussion and we just don't have the answers yet. It's absolutely extraordinary this idea that yeah instead of encouraging people to go out and make friends and build that community and counteract loneliness that way when we know loneliness has such an important impact on our health. The idea is almost just spend more time talking to robots. Because I found when I did my amdram, because it's finished now, I had the show this weekend, it's done, I had the show, then my birthday and I was actually very content this week to have a lot more time by myself because I feel like I was getting the interaction with the community and

my job. So sometimes I would struggle in the past when I wasn't doing the local AMDrama, wasn't filling my cup with something I needed. And I didn't like feeling lonely and I would struggle with things like that, putting yourself out there and feeling comfortable in your own space to be a bit bored. But that's quite a skill, I think, it's really hard.

So if we have more social interaction, I think we'd be better at being lonely as well. I think we've talked about loneliness quite a lot. And to this point of like how these weight loss drugs are changing the landscape of health and wellness so quickly, as is technology in this instance, and to the point of our mental, particularly when it comes to our mental health, and we're seeing more and more evidence to show how bad it is for mental health. And yet we're getting more and more opportunities to have AI friends, for example, not real friends.

And that really... As a parent as well, Ella and I were discussing before we came on air, you know, the use of chat, GPT, how amazing it can be for some things. But you know, we don't want our children to grow up losing the skill of creative language or words themselves or challenging themselves, even if it's not going to be their biggest strength, we don't want them to become reliant on this technology. And I feel like what we're doing to the human race

is literally grooming them into pills, injections and AI. That's a moment of uplift for you guys. No, but then we're here saying, let's make delicious food and get more sleep and just feel happier and talk to people more. I know, I'm joking. I'm so with you. No, it's exactly that.

I think it feels kind of more prevalent than ever of like, let's strip it back, let's hot girl work, walk, or maybe hot girl run and chat with our friends and cook something super, super delicious this weekend. And just look after yourself in a way that feels nourishing and fills up your cup versus depleting it. Okay, we have our final trend today and we will run out of time for listeners' questions,

but what we're gonna do is we're gonna take a collection of your listeners' questions and we're going to do an extra scoop episode answering your listeners' questions. So if you have any questions you want us to take, just pop them in the Spotify comments or the Apple comments and we will grab them and try and bring as many as we can to that. So our second trend is, I never know how you say this. Any questions you want us to take, just pop them in the Spotify comments or the Apple comments and we will grab them and try and bring as many

as we can to that. So our second trend is, I never know how you say this, Psyllium, Psyllium, Huss? I used to say Psyllium when I worked at the food doctor clinic in Harley Street. I used to copy what Alice used to say. And now it's Psyllium. Okay, it's spelled with a P-S, but we say it Psyllium.

Okay, Psyllium, Huss. Now, not to be a broken record, but then when I started looking into this, all the headlines here were saying that they were nature's azempic. You're seeing things in New York Times, Women Health, and it was literally, the headlines is Fasillium husk, really a natural azempic. Another one called it the poor man's azempic. That was from the US and Azempec I think in the US is like a thousand plus dollars a month. Whereas here it's, if you're getting it privately, it's more couple of hundred anyway. We talked about Fusilium husks on the Extra Scoop.

We had so many questions come in about it. So we thought we could come back to it properly here, tell you a bit about what it is and why is it showing up in all of these weight loss conversations? And you know what? It's nothing new. When I first started out as a nutritionist, I knew about this purely because it can be used in a hospital-based environment. When I was doing some dietetic work and I was thinking going into dietetics and we were discussing the use of this, it's basically a type of soluble fibre. And when you think of soluble, it's something that dissolves well in water as well. You think of oats, you know, you put them in a glass and you can visually see them like breaking down. So it helps move your, your bowels along that sort of thing,

your bowel movements. So when you mix it with water, it forms a gel and this slows digestion. So it supports your blood sugar control, makes you feel a bit full basically. And one tablespoon gives you around four grams of fiber, which is quite a lot when you look at the fact you've got to hit, you know, 30 a day and 18 grams is what most people are getting. But I have to reiterate here that it's not a magic bullet here. It will fill you up and give you a bit of roughage to move everything through, but it's not helping your gut microbiome. Because it's just one type of fibre is not my fun game of writing down your 30 different plants. I need to get my 30. But when I was weaning, I had a whole blackboard listed all the different

plants each week. And I used to have these stickers when I had that Buddy Bugs book, but I need to get it back up again. So I think that's the interesting thing is that it's actually, to Ree's point, is using quite a lot kind of with a medical setting and is definitely a great way to up your fiber if you're struggling with it. But it's not a simple solution in the sense of you're still not getting that 30 different plants a week and you need all your different colors and textures to go with different polyphenols, prebiotics, et cetera, to really support your microbiome. So it can help fill the gap that we're currently struggling with, with the 18 grams on average up to 30.

But it's not a kind of, unfortunately, it's not a quick fix. But my question for you, Rhea, is why is everyone comparing it to ozempic? Oh, it's like ozempic though. Do you remember the first episode? It's like ozempic. I feel like we're going back there. It's because ozempic is clickbait. Everyone's talking about it. So you'll get loads of videos of anything that can possibly be compared to a filling effect. So you know, the peptide hormone that you get from the GLP ones basically that make you feel full. And what they're saying is by having this fiber supplement, because it's essentially what it is, your supplements in your diet with a scoop of something, you're just feeling

full. So that's the only comparison you can draw with a Zempik. It is not a medication. It will not do the same thing as a Zempik. And for some people we used to find it doesn't even keep them very full. It doesn't really taste of anything. So it is easy to add to your diet. But horrible, horrible, horrible texture though. I've got a bag of it at home that's just not been open for so long. And I remember getting it when my second my son was born thinking all this will help with bowel movements. Thankfully, I never needed it. But it goes to show that's me as a nutrition professional getting that in my house for

a certain period of my life. I'm not using it every single day. Most people need to drink a lot of water. People don't drink enough water. If you have that, you need to drink even more. Yeah, I think that's a really nice one in terms of whether we think it's a good trend or bad trend in the sense of it's very much safe and supported by medical nutrition professionals. Give us the other options because I'd rather people eat them. Yeah well I thought what was interesting in terms of your four grams of fiber just for context people because I have tried Fasilium husks actually when I was in very well and I was working with the nutritionists on my gut health.

I tried them then I was just still like, well hell hell. It looks like sawdust basically to anyone listening and you mix it and it is like a thick, gloopy gel. It looks like glue. One of those things people say doesn't taste but just is really rank. But you can always get your four grams of fiber from a large pear, half a cup of lentils, a couple of tablespoons of chia seeds for example, small bowl of oats. And obviously we talked about ages and ages ago, but like you could make chia pudding with some

oats, some chia, some yogurt, some milk, pop your large pear on top and you've had 12 plus grams of fiber which is getting you you know over a third of your weight your 30 grams so in terms Far more enjoyable Ella. So yum I love it. I'm so glad you didn't make this as half of me was terrified you're gonna whip out your bag like a homemade. But specifically. So for a happy birthday, I bought you some facilities. Have a cup of this. Guys, thank you so much for listening today. And also we need your questions

because if we're gonna do the extra scoops then for listener questions, send it even more and we'll collate. How many do you think we'll get through? We've got a time there. As many as we can. Yeah, we're gonna take as many questions as we can. And just on the back of this, we said it earlier, but like, please go out We've got a time there. As many as we can. Yeah we're going to take as many questions as we can. And just on the back of this reset earlier but like please go out and

just have a lovely time like just when you're thinking about your health and wellness do it in a way that really fills up your cup, that fills up lifting, that feels nourishing, that feels empowering. Just be good to yourself. Yeah be kind honestly. Life sometimes there's bigger things in the world and we really hope this podcast also gives you a bit of a laugh but equally just reminds you that you don't have to pay to feel a bit better sometimes it's just a smile from another person and chatting to the lady at the end of the till. For sure don't try and be perfect we'll see you guys back here next week can't wait.