The Wellness Scoop - 11 Minutes to Change Your Health & Olive Oil Shots: Hype or Health?

Episode Date: April 13, 2026

This week on The Wellness Scoop, we explore the small shifts that can have a surprisingly big impact on long-term health, starting with new research showing how just 11 extra minutes of sleep, alongside simple daily habits, could meaningfully reduce heart attack risk. We unpack a major shift in the weight loss landscape as GLP-1 drugs begin to fall dramatically in price, and what that could mean for access, demand and how these medications are used globally. We also look at the wider cultural impact already emerging, from changing body ideals to shifts on the fashion runway and some crazy new aesthetic trends.  We also break down new UK guidance on children’s screen time and what it really means for development, attention and sleep, alongside the fast-growing children’s supplement market and why many multivitamins aren’t delivering what parents think they are. Finally, we explore the rise of olive oil and lemon shots, what’s driving the trend, what the science actually says, and whether they’re worth adding into your routine. Send your questions for our weekly Q&A to ⁠[e-mail]⁠. Order your copy of Ella's new book: ⁠⁠⁠⁠⁠⁠Quick Wins: Healthy Cooking for Busy Lives⁠⁠⁠⁠⁠⁠ Order your copy of Rhi's book: ⁠⁠⁠⁠⁠⁠The Fibre Formula⁠⁠⁠ Learn more about your ad choices. Visit podcastchoices.com/adchoices

This episode is brought to you by FedEx. These days, the Power Move isn't having a big metallic credit card to drop on the check at a corporate lunch. The real Power Move is leveling up your business with FedEx intelligence and accessing one of the biggest data networks powered by one of the biggest delivery networks. Level up your business with FedEx, the new Power Move. Welcome to the Wellness Scoop, your weekly dose of health and wellness inspiration. And as always, we're both here as your host. I'm Ella Males. And I'm Rihanna Lambert. And after a decade in the wellness industry, we know how overwhelming and confusing health advice can be. And that's why we're both here with our

podcast to cut through the noise and make healthier living simple, fun and personal. We have such a nice show plan today. It is so jam-packed with like an ultimate array of things to talk about, whether you talk us through what we've got. I've got a surprise in there for you, by the way, in the middle. It's Frank. It's good. I'm so excited. I mean, I've been traveling and Ella was like, put another thing in last night. I've put something in.

I'm like, oh, I can't wait. So let's see. We have the 11-minute habit linked to a lower heart attack risk, why GLP1 weight loss drugs are about to get much cheaper, the unexpected cultural impact of weight loss drugs on fashion, some crazy new looks. maxing add-ons. Spoiler, fat injections from cadavers. That's my surprise for you today, Ray. I wasn't expecting to read that as it is there. New screen time guidance for young children, what actually matters. The truth about kids vitamins are misleading labels. Finally, we're discussing

this. And olive oil and lemon shots, are they a hype habit or are they helpful, Ella? Here we go. My whole meta feed is about olive oil and lemon shots now. Like I cannot begin to tell you the number of things I've seen about it. You told me you were going to give it a go this morning. Did you get around doing it? I actually couldn't face it. I don't blame you. I couldn't.

I don't know how people do it. I told me last night it was like, I'm going to do it. I want to try it. I just want to see like how it feels in my mouth. Obviously I wasn't expecting to like look or feel fundamentally different after one shot. But I was just so curious what it would taste like. and there was something about it. I don't know.

I wasn't like so fine, but I didn't feel 100% this morning. And I just looked and I was like, oh, you know what? I'm going to take that tablespoon of olive oil and I'm going to put it on my toast. Yeah, I mean, I said to her, I think my response was rather you than me. I had this like, you know, I'm obsessed with making sourdough and it had a really nice loaf I made yesterday. And I toasted a lovely piece of toast and I was looking at it. And I was like, why am I putting my olive oil in a shot glass and not on this lovely toast? So it went straight on the toast.

with loads of salt and it was so good. I can imagine in a shot glass, it's almost like when you add balsamic vinegar to olive oil and you get little blobs and it doesn't obviously because you've got fat mixing in, it won't blend well. Yeah, maybe feel a bit queasy. Anyway, we will come onto that in full detail later. You guys have asked so much about it.

But before we dig into today's headlines of which there are many, Rhee, how are you? Freshly back from Disneyland, no less. I am back from the world opening premiere of Frozen Oh my goodness. It's not for the faint-hearted as we've discussed before. Disneyland is not. And I'm sure at some point I'll delve into more of everybody as to why there's an extra level of challenge to the whole trip for me. But I loved it. When we got in in the queue, you know, we got it really early got there first to get in on Magic Hour. We were staying at Centre Parks,

which I actually really enjoyed. The Centre Parks in France, Ella, is so different to the ones here in the UK. I've had really nice things from other people who stayed there when they went to Disney. Yeah, really nice. It's actually nice just to have a break from, I mean, I'm the biggest Disney fan in the world, but you need a break from it. You really do. But it was incredible. And my little reminder, my little note to everyone, is that laughing is something I don't feel like, like Ella and I have a laugh on her sometimes, and that's nice, but we don't all laugh anymore as adults. And it really just made me think that as a child, just watching my children laugh and laugh and laugh. and just have fun. As an adult, you're always thinking of the next thing because you have

responsibilities. And laughing makes you feel good, doesn't it? It's like a release, almost the same as crying. You have a laugh or cry and both are very good for us. Oh my gosh. I so agree. Do you know what? It's been not like a New Year's resolution, but it's been something I've been aware of exactly that, like really struggling to be in the moment because you're always racing through your to-do list. I've got to get to this. I've got to get to do that. And I found like especially that when it was with other people and it was a really nice time, but my brain was always somewhere else. And I really struggled with that and that was part of the reason why I was like right I'm going to delve more into mind funners and meditation and breathwork and like try and find ways of anchoring myself

right now and I think it's been one of the biggest wins for me honestly since doing this and I'm like doing kind of 40 minutes a day at the moment 20 minutes the morning 20 minutes and I'm really in a path of meditation in particular but I am laughing so much more I feel like I'm just having a lot more fun in my life, which is really interesting. And it's, you know, take, not panicking about things as much, isn't it? Just there's nothing you can do. Things are out of your control. I do also wonder if that comes with age as well as it being a practice. I just think, I look at myself 10 years ago. But anyway, back to belly laughing, how many of us actually belly laugh? So, yeah, Ella, you're launching the substact classes on you as well with mindfulness. So I'm doing as of,

well, next Wednesday. So just after this comes out, I'm saying, I'm starting my next course, which is a meditation course, but I'm very excited about. So I think early summer I'm going to start, yeah, on my sub-stack. We're going to do weekly community breath, wet, meditation, mindfulness, just learning to chill out, de-stress, that kind of whole facet of wellness. It's so important. We're going to have a mega focus on that, which I'm so excited about. I love that. And then really, the other thing I did, this is so extra and absurd. But my, like, dream when we left London and we sold our business. I was like, why all I want in my life is a vegetable garden and a sauna. Those are my like two wishes. A good dream is a good dream, Ella. Anyways, and my

sauna's arrived. Oh my God, it's an infrared sauna. It's the best thing in my life. Well, obviously, like my family first. Obviously. It is so, oh my God, I'm obsessed. Really? Obsessed. Yeah, fully obsessed. Oh my goodness. Because, you know, I've been so tempted as, you know, I wanted to buy that blanket that you said you heard of once that infrared blanket. Yeah, because I do notice difference when I use my red light mask. And also, I can't cope with the heat in saunas usually. So infrared means it doesn't have to be as hot right because you're just focusing on the light. Yeah, it is really hot, but it feels like a different heat. It's not like such a dry heat. Yeah. Oh, and maybe it is a dry heat. I don't know. Whichever one it is, it feels way easier to sit in and oh my God, I'm obsessed.

I'm so happy for you. That's really good combination. You've got it all going on, meditation. and red light soreness. Really extra. Okay, before we go into our headlines, there were two things I wanted to read out, if that's okay. We obviously have been talking a little bit about cardiovascular risk for women and being more aware of that. And we had that amazing voice note from the British House Foundation CEO last week.

Well, we've had some really amazing feedback on that. And I just want to say thank you. And thank you for reaching out, as always with your own stories. And there were two listeners, which I just wanted. wanted to highlight because it's clearly just such an important topic. And I know we have men listening and thank you so much for listening. But we have a majority female audience and this is something that I think has really come to light through that headline and through the British Heart Foundation that cardiovascular risk for women is a really serious issue and it often presents

very differently and therefore often people don't know what's going on. And two listeners wrote into us to say that. So we had Natasha who's in Las Vegas in Nevada, America and she said, I'm 60 years young. I did experience a heart attack at the age of 44, but the symptoms were not in my chest. Mine were in my back between my shoulder blades and I had nausea. I just wanted to make women out there aware that it's not always chest-paid symptoms that you feel. Take no chances, get checked and slow down. Enjoy the little things in life that matter.

It's a stark wake-up call. So thank you, Natasha, for sharing that with us. And we also had Joe, who messaged in very similar. I had a minor heart attack two years ago at 46 years old and felt I had to respond. on to Monday's conversation. I experienced a heart attack with no chest pain, just discomfort down my arms, and I knew something wasn't right.

I was told there was a small amount of plaque that had built up, broken off and travelled to my heart, which caused it to shake. Unfortunately, Joe also said, and I have massive health anxiety, worrying if it could happen again. If it wasn't for the wellness scoop, my mental health would be destroyed.

Thank you. You've literally provided the most life-changing resource in these conversations. I can't thank you both enough. So thank you, Joe. We're here for you all. We just love sharing these things, also, wow, if this has helped someone save their life, that's incredible.

It's just so important, as I said, it's one of those things that I think because we've all seen so many movies of what heart attacks look like actually, and they can present just very differently in women. Yes, exactly. And it's also a reminder that the reason we break down these health headlines is because we know that it's hard to think long-term health in terms of cardiovascular disease a lot of the time when everything's so focused on aesthetics and trends. So it moves us on actually to our first pick-up today in the health headlines that matter.

We have a smorgasbord of pickups today. And there were like four more, which I really wanted to put in about matter and about lawsuits on technology and mental health and these coming through. But I'm going to save them for next week because I thought you guys would think we were being lazy because they were just so many pickups that we didn't have anything new for you. So we're going to scoge those into next week. This one was really interesting. We and I WhatsApp each other all day, every day with things that we see.

Even when I'm in Disneyland. Yeah, four reads and Disney. And I'm like, hey, look at this. And she just replies this from being like, I don't know if it's our remit to talk about healthcare in India. I was like, yeah, no, I agree. This was actually not about that. Sorry, headline is misleading in that sense for us.

Basically, the Times ran apiece. The headline was for 250 million obese Indians. The weight is finally over. I'm not sure I'd love the headline, but that's not what we're going to talk about. Basically, this was so interesting because I don't. don't know how much you guys are aware of with this. But GLP-1s are obviously currently very, very expensive, so up 100 pounds a month. And what's going to happen over the next few years and has just happened in India is that the patent on the drug, so the kind of protective information that

stops other companies from going to make a mimic drug and therefore being able to sell it really cheaply is like, you know, you can buy Tesco ibuprofen and boots of your profen, et cetera, and it makes those drugs really cheap. At the moment, you can't do that with these GLP ones. There's a patent, a protection by the companies that have invented them, and that will run out. And when that runs out, the price is going to completely fall. The reason that we wanted to talk about this was not because the healthcare system in India, but because it's a really interesting projection into what it looks like.

It's going to change the landscape completely. Essentially, yeah, it's just happening in India. It's about to happen in Brazil. in the US and the UK, it looks like the patents run until about 2031, as far as I understand. So it's a little bit different. But what's happening already in India, it's just expired. And already you're getting these generic versions entering the market at a fraction of the cost. So previously it was like two to 300 pounds a month for a prescription.

And now it's looking at as low as maybe £3 a week, £20 a month, that kind of ballpark. So I know £3 a week, by the way, doesn't add up to £20 per month. It's just like around that cost three to five pounds a week or so, which is so interesting. And they're saying the prices could fall even lower. Apparently there's already 40 companies about to sell and make these drugs. So we can just imagine the exact same thing essentially is going to happen in the UK. What I get scared about is obviously I'm really happy for people that need access and can get access to a drug. That's always the only ever a positive thing that can change lives.

but it's kind of that moral, where does it end? And now how many people are going to get hold of it previously that didn't need it? Is it going to fall into the hands of teenagers and people that it's not at all safe for? Yeah, I really worry about the boundaries now. It seems like there's no boundaries. And I'm not, I don't think it's fair to price people out. I'm just saying that completely. No, but I think the difference is that at the moment, it's not as easy to get hold of.

You know, there's lots of loopholes, way too many loopholes and all the rest of it, but technically you do need a prescription. there are barriers to entry at the moment essentially and I think when this patent runs out it feels as though essentially though and at that point as well it will be a valuable in pill format it slightly feels a little bit like you'll be able to as I said walk in you know you can go to Tesco and buy apropamine or paracetamol it kind of feels like you're going to be able to buy it people will sell it on the internet yeah for five pounds but it's not what it says it is you know there'll be fake versions I just really worry so much about that so I just thought that was a very

interesting development as I said it's more like five years before the patent runs out here and in the US. But it'll be interesting to see in countries like India and Brazil how that plays out over the next few years. And hopefully we can learn from things a little bit. And the next pickup Ella's put in is deeply concerning because after we discussed the Tyra Banks documentary, the one that we were discussing,

I think on an extra scoop about the next top model, Ella's got the headline here. Our model's getting even skinnier. It was in the New York Times. And Vogue had said the cost of lunch. letting ultra-thin win, Ella. Yeah, there was a few people who ran articles on the same data concerning headlines, obviously. And basically, reports coming out again, Catwalk is shrinking further body size-wise.

And the theory is again linked to these drugs and this image that's being projected now, kind of idolized again, a bit of a repeat of the naughties. There was an analysis of the spring fashion weeks, the February, March once of this year. I'm not in the no here. Yeah, but I let's say it's spring fashion week. Anyways, and across New York, London, Milan, Paris, so all the big ones. And it found, I think there were 7,000 looks. So models walking down the catwalk that were analyzed and it showed that 97.6% of those looks were shown on models UK size 4 to 8.

So absolutely tiny. And just 2.1% classes mid-size and 0.3% plus size. What do they class in model world as mid-size and plus-size? I'm not sure. Have a look. While you do that, I'll just say the interesting thing as well is that obviously we've had an issue on catwalks and sizes for a long time. Like that, I'm not, this is nothing new in that sense. But it is unfortunately a bit of a step backwards because in 2019, the number of plus-size models,

book for shows, almost doubled within a year. So it just felt like we had, were moving in this more positive direction. I think that was the general image. It all felt a lot healthier. What's concerning as well is they classify mid-size as a size 8 to 12, which obviously in a normal landscape would still be quite small on average. And then plus size on the model runway, I'd assume them would be 12 plus, which is not plus size. Also, 8 to 12 is not mid-size.

Like 8 to 12 is slim to normal. Yeah. So it feels like 50%. It should be that. That's what makes it more concerning, isn't it? And then you again, and there was all these articles are pointing out, the concern is then, so that's what's happening on the catwalk.

People are getting thinner and thinner. And then people watching the catwalk, similar feelings. You have someone like Oprah Winfrey, for example, who's obviously a super high profile person and has been really high profile with weight loss in the past. Do you remember there was that really infamous moment where she did that shake diet? and she came on stage pulling a wagon of all the fat that she'd lost.

She's always an ambassador for a weight loss company. Yeah, and then she was an ambassador for Weight Watchers. And so this has been a kind of long running theme adjacent to her career in health and wellness. Anyway, not part of Weight Watchers anymore because that's not how she's lost weight. Now she's losing weight using Manjaro, Weigavi. Apparently it's those two. Anyway, apparently she's lost 23 kilograms. No, that's not a personal criticism.

But it's just it was all these articles picking up on this. trend basically the shrinking trend and it's just feeling something that's important to note because it is really worrying and I know you're so brilliant and compassionate about raising awareness that like everyone has different body shapes and sizes and we need to be so kind about that and just as much as some people would love to lose weight some people would love to gain weight and that's you know all part and parcel of it all we don't choose where we store body fat I think we discuss that a lot on here, you know, and the problem is with the world today and the images you see online, you know, a lot of, some people wish they could store more fat on their lower body or their

upper body. It just doesn't work that way. We're all just meant to be unique, which is what makes these types of things so difficult because we're all aspiring for one body shape or ideal. It's just not right. But basically there is this just like shrinking and that is just so concerning and it's normalizing something that for the vast majority of people wouldn't be a healthy place for their body to be. And that leads us on to my other pickup, right? I don't really know how to, this is probably the most disturbing thing we've ever done in the entire history of the podcast. I don't really know what to say. Shout out to Camilla, my mom again for this one. She came over last night to, I just don't know anything about gardening. And, you know, I'm like really keen to get into

It's so helpfully helping me, like what to plant in my pots and all the rest of it. Anyway, it's very exciting. But she then showed me this article before she left. This was in The Guardian and it said people are pumping themselves with fat from corpses to perk up their pecks, boobs and butts. Do you tick a form before you die and say I'm happy for people to take my fat for cosmetic surgery? I have no idea. I mean, it's like so black mirror and dystopian and disturbing and just like effed up. in every single. Oh my gosh. When we need organ donors, we do need more organ donors. It's

really like you save lives. And then there's this making the headlines rather than the need for organ dolors. I find it's so sad. But the reason my mom showed it to me is because obviously we were talking about looks maxing last week and this kind of rise of extremes when it comes to aesthetics. And then at the same time we're talking about the extremes of weight loss and the kind of cultural celebrity viewpoint and the shrinking that we're seeing happening in Hollywood essentially. And then this is sort of merging that looks maxing and that shrinking together because what's happening is that traditionally with fat transfer you use your own fat so like you would have you take fat from your bum or your thighs or something well what's happening here is because lots of these people

who would like to use some sense of fillers in this way they don't have enough fat to use they're using what they termed zombie filler which is sterilizing fat from donated human bodies. It's processed and sold apparently is something called aloe clay. And then that's injected to add volume to areas like chest, hips and glutes. It's being marketed to the latest body buffing hack and kind of level up your appearance without surgery. You don't need liposuction, but the reason lots of people are doing this is because they don't have their own fat to use. Anyway, they were tying it to looks maxing in this like increasing extreme aesthetic ideals that we're seeing, especially in younger men, as we said, like this

is sometimes like pecs and things. Anyway, obviously, as you said, huge concerns, ethically speaking about donor consent, obviously always long-term safety data questions. But who first comes up with that idea? Who said, let's go and get a body from a morgue and let's tell? I just cannot. It's almost like you question,

you know, the people that write the scripts or the scores for Hollywood films that are so deeply disturbing? Who came up with the seller? It is wild. And look, I'm not judging anyone for any decisions that they make on their appearance, like we're all individual. We don't have our own preferences, needs, you know, insecurities, hangups, all the rest of it. But I just think I was putting all of this together last night and I was just lying in bed thinking like, what is going on? Like,

what is this? This is so weird because on the one hand, we have people raising awareness for cardiovascular disease and how common cardiovascular disease is. And actually it's one of the biggest caliphs of women and we need to be really aware that our symptoms won't just be in our chest, they'll be in our arms. I'm like, yes, this is so purposeful. This is so great. How brilliant there are headlines around this. And then I'm like, oh, right. Okay. And then on the other hand, when we have this health crisis, we desperately need to change every facet about the way we live our lifestyles. We are also concerned with using cadaver fat. It's a weird world. It's a weird world. It's all I can say. It's a very weird world. Let's move on to our first main headline of today's

episode is not as weird but really nice and positive. So how an extra 11 minutes of sleep could cut your heart attack risk. And it was mentioned in the times, you know, small daily changes like sleep movement and diet combined to significantly reduce our risk of heart disease. So all you need is an extra 11 minutes. I mean, 11 is my lucky number, Ella. I'll just say that out there. 11 is a nice number.

Right, guys, we are moving from the absurd and the extreme to the non-extreme here. this is, when I saw this, I was like, this is as wellness scoop as it comes. And it's BioBank. Yeah, it's Biobank again, which we love. Actually, I've seen the NHS is recruiting for a similar type thing, but with 5 million people at the moment. Yeah. Amazing. If you're having problems of sleep, go and look for it because that could be good. Yeah, be part of the study. Anyway, they'd be looking at health. But what we've got here is that, yeah, 53,000 middle-aged UK adults who are part of the Biobank study, which is this very, very long-running study in the UK, funny enough my mom is part of it,

but academics in Australia, Chile and Brazil tracked these participants over an eight-year period. And during that time, there were just over 2,000 major cardiovascular events that occurred. And they looked at these people's sleep and activity levels using wearable devices. And that allowed the researchers to link small real world behavior changes to health outcomes,

which is what so exciting. And then all of the results were published in the European Journal of Preventative Cardiology. and what it showed is that these very small daily shifts, like 11 minutes more sleep, were associated with really, really meaningful reductions in cardiovascular disease risk. It's wonderful. Like one extra serving of vegetables equates to a 10% lower risk. So like we said, it's like the fibre diversity, just one different type of veg each week.

Just literally some broccoli on the side of your, you know, maybe you love roast chicken. Like just do one extra side of broccoli with it. You know, something you already like to eat. Please put them on the side of the plane. Yeah, exactly. Just pop one more veg. That's the challenge every day this week. Whatever you're eating, maybe you've gone out for dinner,

get one side that you wouldn't normally get. Just get one extra portion of veg every day. And what's concerning when you look at trends like carnival trends that are going around that, you know, eliminate all fiber and vegetables and things like that, is that this is key data here that can reduce your risk of heart disease by literally just having one portion. It also says just five minutes of walking per day. And for me, that's a godsend.

Because sometimes when you're deskbound all day, five minute, quick walk around the block or down the road and back just to get your heart rate up or go up and down your stairs. If you're in a flat, walk around your house and do some chores. But, really, I think what it says to me is like, again, obviously we have just been talking about extremes here. But we do see extremes all the time. Completely mad extremes to like slightly more normalized extremes. but I think it's then really easy when you see all that kind of stuff online or you see people do like a two-hour routine and you think, oh, it's not worth it. What's five minutes, you know, walking down to get a coffee during a break at work or, you know, just pottering, like walking

one lap of your block or something like that. Like, what's it going to do? Surely it's not going to make any difference. I'm watching people do two-hour routines. It's like, no, it really is. It's statistically relevant. And the thing that was super interesting here is combining the it behaviors. So, you know, one extra serving more veg, five minutes more walking, 11 minutes more sleep, all of which I think feel pretty doable most days. Combining those behaviours could be associated with up to a 57% lower risk of heart attack and stroke. So super clinically meaningful.

So yes, each thing on their own stands for something. But when you put these little habits together, they're so meaningful. What they actually identified as optimal, interestingly, in terms of a pattern for reducing risk, was a healthy balanced diet, which is not a carnival diet. It is not a keto diet. It's not a ducan diet. It's not an Atkins diet. It is your classic, like a Mediterranean-style diet, and you need to make that work for you, whether that's fully veggie, whether that's a bit more meat, whether that's a bit more fish, but it's their Mediterranean style, very home-cooked, lots of fruit and veg, eight to nine hours sleep per night, interestingly. So on the higher end. And 42 minutes of

moderate to vigorous activity per day. That was the sweet spot for the up to 57% low risk. So behaviours don't just work in isolation. I think that's really important to remember as well, is that it's what we're doing every day that makes such a difference. It's what we talk about here. It's realistic behaviour change, small achievable habits. Because we've discussed it.

We know that heart disease is one of the leading causes of death in the UK, around 100,000 hospital admissions for heart attacks every year. So just these tiny changes, everybody. I mean, do remember that this data is observational. I'm wary with sleep tracking devices anyway. You can't take it fully, fully accurately. But on a whole, I imagine with a sample size that's that big on 53,000 adults. And such statistically relevant data.

Like it's not moving it by 1%. No, it's 10%. So let's do it, everybody. Let's just try and get to bed five, 11 minutes earlier. I mean, that's the first one that I think for me would be the first thing to try. Because we already nail our veg. But if you don't know your veg, put that one extra thing in. Let's do this.

Yeah, exactly that. Okay, guys, first we're going to have a word from today's sponsor. And then after the ad break, we are going to be talking olive oil and lemon shots, multivitamins, and screen time. Ah, where are my gloves? Come on, heat. Any day now. Winter is hard, but your groceries don't have to be. This winter, stay warm.

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So the fiber formula is out now everyone. If you head to the link in the show notes, you can purchase it from any bookstore or on Amazon. And I'd love to hear your feedback. Let me know how you get on. Okay, headline two today. We spoke about this a few months ago. we knew it was coming. Obviously, we're seeing this really interesting moment where there's quite a push on successive governments, not just in the UK, but around the world to start legislating

for our health, be there on screen time. We talked about how there are these court cases against various different meta, Snapchat-type companies in terms of mental health, but also when it comes to UPFs and things like that. And we are seeing some guidance start to come out. So there was guidance that came out about a week ago now on screen time for under fives, which was quite interesting. I think although obviously I appreciate that, that's not relevant to everyone listening, but I think it's indicative of, as I said, this interesting push towards slightly more legislative approach. And the UK government has now set clear limits as concerns grow around development and content intensity. 100%. And I want to see this go further.

you know, we're really pushing for the social media ban for under 16s. They're trialling it in other countries and I'm just hoping that we follow. So it did come out just before Easter and it's something that we flagged a few months ago. And I think what's so interesting is that before we knew that under two shouldn't really be watching TV. And I think we all knew that under an hour, if you're going to let your child watch TV, was a fairly kind of optimal time. But what's happened, I think, is that you now watch screens in classrooms. children now have screens not just sitting in front of the TV.

You know, it's part of activity iPads that are given to children now under five as well. So this varies from, you know, tablets, phones, computers. It is basically a fully digital environment that children are growing up in. And we know now that it's detrimental rather than positive for so many areas. But it does importantly stress that parents should lead by examples. You know, children's brains are like sponges. and if we are always on our phones and our computers, and Ella and I aren't pretending to be completely virtuous here.

My kids are watching screens right now, just to be super transparent. There you go. Yeah, so Ella can record the podcast. And it's difficult, but I think if most of the time, you followed the example of sticking to the behavior, you're doing a good job. So around 98% of two-year-olds are watching screens daily. A quarter of parents of three to five-year-olds say they struggle to control the screen time.

And then the guidance is to remind parents that around 90% of brain growth happens before the age of five. And this echoes the first 1,000 days research where the diet that you give your child from womb conception pregnancy up until the age of two also massively dictates cognitive function. Because yes, screen time impacts our social development, emotional regulation. I think that's really key as well, depending what you're also showing them. Language, brain development, sleep, eyesight and healthy weight. And Ella, have you ever watched those comparisons that go around on social media that show programs in the 90s that children were watching versus 2026? How fast they go. It's so interesting. I was looking this up actually when I was reading up on this. And this is why I also think this is relevant because this isn't just about children. Like, yes, it's very relevant. The fact that under fives has really said, like 90% their brain development's happening during that time. It's incredibly important to have some awareness of the impact of that and try and have.

have a sense of balance as with all of these things on how much we consume. But this is the case for us as adults as well. And we get a lot of this challenge from social media even more so. But it's exactly that. So I was looking it up. And interestingly, like older children's movies, which now feel really boring and unsaturated and slow. They typically had five to 10 cuts per minute. So the number of times essentially like you jump to a different scene, angle, etc. which gives the brain a bit more time to process what's going on. So we're talking snow white Cinderella Disney old school versus... Or you might have maybe 25 plus cuts per minute.

So basically it's moving so much faster. And we know, and we know this is part of the problem with social media, is this fast-paced content can trigger a bit of a fight or flight and oversimulating kind of stress response in the brain. And that's the case for us. And that's reason these 10 second, three-second videos on TikTok etc. are not good for us, a part of it. And that dopamine loop, but it's the same for children.

And so it's really, really overstimulating. And it's mental health. And I think for us adults, it impacts our mental health. I was looking at some studies that were coming out last week that said that the scrolling, the doom scroll, has now been shown in teenagers to increase their likelihood of having poor mental health. Oh my gosh, massively. I mean, absorbing content like this so rapidly is just deteriorating our brain and putting us

in a heightened state of alertness, rather than a calm one when you're able to enjoy the story of what's happening and get anything remotely educational from a supposed educational program or film that you're watching or take away moral value, whatever it is you take away from your films. And that's really an issue. I actually choose myself and my children most of the time. We do watch older programs.

I mean, I'm just a bit of a nostalgic girl. Yeah, I mean, when it comes, you mentioned teenagers. What they've shown is, is a 13 up to 66% higher risk of teenage depression with significant, which is 3 plus, which I'm not sure even is significant, it's probably normal now, social media use, which is absolutely extraordinary high usage, anything over three hours a day correlates strongly with increased depression, anxiety and lower life satisfaction. And the reason also we want to include some of these things I know some of your parents, some of you are not, this kind of specific

bit of under fives is relevant to some people, not to others, but it's really indicative of this larger conversation, I think, that's going on in terms of realizing, like, we are collectively struggling with our mental health, and that applies across all age ranges. And we have these things glued to our hands, which we know we're making it worse. And I think it's really an interesting reflection point or inflection point of how we change that. And I'm not trying to be like holier than now and really irritating, but I cannot tell you, I can't control my social media uses. I get so addicted to it, which is why I use this brick thing to lock myself out. I feel like a different person.

I've started to notice I get really nauseous looking at my phone. Like I don't like how it makes me feel it makes me feel dizzy. Sometimes it makes me feel queasy and I don't like the response it gives my body. It's just a reminder everybody. It's, you know, I love going to the cinema. I love watching a bit of TV at home. I went to the cinema on the weekend. I love the cinema.

We saw the faraway tree. Oh my goodness. I read that as a child. It's a book, isn't it? It's one of my favorite books. me and the girls have read all three of them recently. The girl from Bridgeton, Nick, um. Yep, she's Pixie the Fairy.

It's kind of the best, worst film I've ever seen. Like, it's appalling. And yet we went with my brother and his wife and their boys. And yet we were all at crying at the end. It's really weird because it's, it tugged on the heartstrings, but it's, it is not a good film. It's not faithful to the book. No. Do you think I could take, um, my little one?

We went with my nephew, who's the same age. And everyone really enjoyed it. It was lovely. That's an occasion. Like, it's a nice thing. But I think we're talking here about the tech world we live in. We're talking about scrolling. We're talking about iPads.

We're talking about watching these fast series programs. Because when you look at different programs that kids are watching anyway, they're like maybe 10 minutes long each episode, maybe 5 to 10 minutes long. And they're watching them on repeat round and round around and round and round again for over an hour. That's definitely not good for the brain. And then they never end. They never end. I've actually started doing it with the girls for the holidays.

I'm like, you can watch a movie because it starts and it ends. And then they turn it off and I'm like, this is great. Everyone, you know, it's a long day of play. You can watch a movie. That's great. But the problem is, is the never-ending cycle, which is the same that we have on social media. It's like just loads and loads of eight-minute videos, which is longer than social clips. But like it never ends and they get stuck in that loop.

And my kids at least become like feral monsters. Yeah. I mean, I do as an adult. I become a feral monster. I feel like a feral monster. So I had to break myself out. Right. Ella, that does lead us on again to the headline I've been most excited to discuss today.

I feel so passionately about it. Yeah, it's interesting. We obviously been talking about multivitamins a little bit recently. I don't know, maybe we're just like getting clued up on all of the hype and madness of the wellness world and how obviously we show that, you know, the kind of largest bit of clinically relevant data really shows multivitamins just don't have as it stands a place. We know things like Athletic Greens, you know, it's not. Again, it's not really showing to have any positive impact. And that's the same generally with multibitamins.

And equally, like, the qualities really varies. It's very hard to know what you're getting. I actually was reading something as well yesterday to show that in the UK alone, the supplement markets were three quarters of a billion pounds. Wow. Massive. Yeah. And then in particular, this research came out, which was about children's multivitamins and

what parents need to know. and on average UK parents are spending 234 pounds per child per year on vitamins. 92% of parents have brought vitamins for their kids in the last year. And the three core reasons were 51% boost immunity, which is so interesting, and I don't mean this is a criticism, but when we look at our diets and the immune system being so linked to our gut health, again, it just shows this kind of slightly mad world we live in where we're bypassing what we actually need to do for good gut health, for immune system.

And you don't want to boost it. Yeah, it's a claim that I really dislike this phrase, but everyone looks at it. You just want to support your immune system. You don't want to send it in overdrive. Just explain that to us really quickly, right? Because it's so helpful to explain. Because we don't want to have an autoimmune disease by boosting it, right? Right. Anybody that's listening, you will see boost immune system on men using cafes because there's no regulation. You'll see it on products that haven't gone through the advertising standards route that they needed to go down because your immune system is essentially a response

white blood cells to a threat. You don't want to boost that. You don't want your body constantly in a state of inflammation, which means your blood vessels vasodilate, they get bigger and enable more white blood cells to get through to constantly fight off a threat. You don't want that. You don't want your body to be going into overdrive. You want it just ticking along nicely and able to work when it needs to work. So you don't want to boost it. You just want to support it. Exactly. That is so important. And then 36% of them were buying them to avoid illness. again, super linked to immune system. Diet, very, very relevant here. And this comes from the same old myth that vitamin C, you know, people believe it prevents illness. It does not. The only data is that it shortens the length potentially of a cold if you've got enough within your diet. And also synthetic forms of vitamins do not function the same way as food. I get where this comes from, though, because this is children's vitamins we're discussing specifically. It's because...

But I imagine the pattern is very, very similar for adults. Of course it is. Everyone doesn't want to get sick, especially in winter. I imagine the sales are probably predominantly in winter for these specific type of claims. You know, boost immune system and don't get sick. You don't want your child off school sick. No, exactly. And 24% to improve focus. As I said, the total supplements market from what I read was about three quarters of a billion. And the UK supplement for children is about 110 million, but it's growing by 8% a year. And that's the interesting thing here, which is what we wanted to pick up on today was that that's largely driven by gummy vitamins that basically look and taste like sweeties. And that's not brilliant anyway. And there's lots of stuff to show they have more sugar than Harrybo, et cetera. But also they don't work. They don't carry the vitamin inside a gummy format in the same bioavailable format. Okay, explain that to us before we go into it. Because again, I think this is so relevant for absolutely everyone because lots of adult vitamins are now coming in gummies as well. Explain kind of gummy to pill to liquid if you could. How our stomach acid breaks

down food and the process of chewing in your mouth and going to your stomach and then being absorbed into your bloodstream. In gummies you're unable to hold and suspend the type of synthetic vitamin in the same way as if you just have it in its original liquid state, which is the preferable one I'd say. And pills sometimes depending on the outer coating of the pill, And there's various studies that suggest that gummies are the least bioavailable source of supplementation that you can get. But what worries me is it's predominantly filler. It's predominantly sugar. It's predominantly artificial sweetness.

It's predominantly gelatin or whatever else is within that filler. Now, these are designed for a purpose. So really, they're just a complete gone. They are. But I will caveat, if you are somebody that cannot swallow pills or take liquid drops, there's a small chance they might offer a benefit. And therefore, why not take them? but to be giving them to children and thinking they're having a meaningful impact is different. But we just play devil's advocate on that as well.

What you see in the adults market, a lot is a boom of things like CBD gummies. Oh gosh. But these are expensive as well. That is money makers. Exactly. And that's what I mean exactly in terms of it being a bit of a con and something that people should. Or a placebo. Yeah, fair enough.

That's much, you're much kinder than I am. But no, but you're right. I'm glad we're discussing this. But I feel I have to be as a health professional. I have to say, you know, if they have a placebo benefit for you and that helps you calm your mood, then there isn't any harm if you're not exceeding a dose apart from the fact you're putting something in your body that probably is just expensive waste or expensive, really poor quality sweet. It's interesting, isn't it? Because they promise you like thick a hair, help your skin, you know, calm,

all the rest of it anyway. And we obviously talk to. Well, they say there's no sugar and then they're pump full of artificial sweetness. I cannot bear it. The marketing around them is unbelievable. People keep producing them because of that fact, Ella, that you've said that the market in the UK for children's supplements is worth 110 million. But I'm adults. I mean, it's almost a billion. So it's for all of us. And we're seeing needs everywhere and they're kind of colourful and the packaging is grey. I mean, I've bought them. Like, who isn't sold by this sometimes? You're stressed and it's like, calm and gummy. Yum. Sweeties that make me feel good. Well, this is what's so interesting, isn't it? Is that they're seen also as a treat. So I've seen some really dangerous marketing online by companies that just hire influencers to, obviously, sell their product because they're not held accountable, right? So an influencer will say, instead of having my pack of sweets that I love every day, I just pop these instead because they're

vitamins and therefore that makes it okay. And that is dangerous marketing. No, have the sweep. Well, yeah. And also if you do have too many of these gummies, if you are having them in excess, you might potentially get toxicity as well, depending on how much or the quantity you're having. So either way, I don't think there's any win-win with them whatsoever. Anyway, the interesting bit on this headline, which we then just to summarize, is basically the Sunday Times did a big piece of research. And what they found was that six out of eight leading children's multivitamins contain less than the NHS recommended level of vitamin D.

So they generally say 100% of vitamin D on them. But actually, the NHS is recommending 10 micrograms a day. And most of these products have between 2.5 to 5 micrograms, so 25 to 50% of what's actually needed, including basically all the best-selling brands. And then interestingly as well, most of them are vitamin D2, which is cheaper, but much less effective than vitamin D3. And then often higher in sugar, it's a bit of a mass really. I hate how I'm regulated the supplements industry is, especially, it's the same for us adults, but to target children, there's something so morally off. You know what I mean with the compass.

Like, why make a product purely for profit instead of benefiting a child? There's just something off everywhere around the world with that. That's all I can say on that. But in the Northern Hemisphere, you need around 10 micrograms of vitamin D-D-day. I get really worried about adult sprays actually in adult products because they often contain way more vitamin D than you need. And there's also been concerns recently with people getting far too much from taking these sprays as well.

And that's also equally concerning. unless you are diagnosed as deficient, then those sprays could do more harm than good, because vitamin D is fat soluble. It does not excrete from your body. It will build up over time. But you need it for immune function, muscle function, bones, development, even mental health, there's links with vitamin D now. So, yeah, everybody, just watch out for gummies.

Watch out for gummies. And if you want a helpful tip, remember, does one red pepper a day is like your child's whole intake of vitamin C, sardines with the bones on, if you eat, if you're an omnivore. contain vitamin D as well. They're the types of food you want to get in. Calcium set tofu is great for calcium alongside the vitamin D. Kiwis have more vitamin Cs than oranges. There's a lot of ways to support your immune system

without taking a vitamin C fizzy orange drink as well. Yeah, and remember 70-ish percent the immune system is in the gut and your gut health is so integral to your immune health. And so more fermented foods, your 30 plants a week, variety, that's going to give you a lot of work. what you need. Your fibre formula, everybody, and it's not in a supplement form. It's in the food that you eat. Ella, I'm just buzzing to move on to olive oil shots. Our trend, what's trending in wellness today? The Guardian had a good headline actually influences the drinking olive oil shots,

should you? So that's the question, guys, today should you? And you are lots and lots of you have asked if we should. You know, Tim Spector, when I spoke to him about it ended up in hospital from taking olive oil shots? Yes. Why? What happened? We need to ask him directly for his account of that, because I haven't, I haven't delved into it any deeper. Okay, Ru, can you get a voice note from Tim for us? I'll get a voice note from Tim. Okay, guys, we'll follow up on how it hospitalized him. Next week, no, I'm not laughing at him going to hospital.

It's more the, it's more the, like, madness of some of these trends sometimes. That seems crazy. He said it with humor, by the way, everybody. He said it with humor just so you know. Yes, he laughed, exactly. Right, Ella, all of all shots. Okay, so what are they? Well, when I was, I'm thinking about making myself one this morning,

I will do it for next week, and I will, I will try. I was just being a bit pathetic this morning, is you use apparently about one tablespoon of as good a quality as you can, extra virgin olive oil and about a tablespoon of lemon, so a generous squeeze. It is being positioned as doing literally everything as far as I can figure out from the videos that I am now being served online, but particularly for skin health. And there's a lot of people who are doing like time lapses on reels and things of kind of before and after vibes of, you know, here's my skin today. And then I've taken. and olive oil, I'm in short every day for the last 30 days, 60 days, 90 days.

And now my skin is like luminescent and glowing. And I look incredible. I mean, the one I sent you, the video, it looks like she's had nine facelifts, 47 facials. Like, I mean, there is... But she's probably stood in front of a window. Do you know what I mean? Like, you're not going to show yourself in a bad light, are you? And they're also being positioned with helping general inflammation,

weight loss, I think, metabolism, support, joint pain, supporting gallstones. I mean, it's sort of anything, lots of kind of detoxing claims as well. I think also worth saying that it does sit within a kind of broader pattern of wellness shots. Obviously, we've had like, do you remember, it's douched with wheatgrass shots, and then things like apple cider vinegar shots, ginger turmeric, wheatgrass, as I said, aloe vera, carrot juice. You know, there are so many different types of shots. On aloe vera, really interesting, because I used to live when I first moved to London, with a girl from Taiwan

and I made friends with someone from China who I worked with when I worked at House Fraser and they used to buy aloeira drinks and they still, you see them everywhere if you go to Chinatown, you go to places, but actually when you look at them and I'm sure there's a lot of ancient wisdom that comes from these sorts of things,

there's definitely something. Alavira, I love alivari plants, healing plant, like what an amazing plant. But those drinks are just sugar drinks with blobs of aloeira within them. Yeah. And they tasted really yummy I remember back in the day. So yeah, interesting space. And obviously we can if you want to dive into

so let us know these different types of shots, wheatgrass, ginger turmeric, etc. But things like ginger turmeric, I love making ginger turmeric shots, but like turmeric is an amazingly anti-inflammatory food. It's so incredibly good for us. We often don't eat it otherwise. There's a lot more logic. I would say potentially behind some of these shots versus olive oil and lemons. So should we go into what the evidence says versus the claims made. Yeah, because I had a look last night. And interestingly, I found a review by a dietitian in 2022 on this. So these olive oil lemon shots were starting actually quite a few years ago.

And they've had a resurgence, haven't they? And it's important also to caveat that if you are an individual of gallbladder issues, gallstones, anything like that, it can stimulate bile production olive oil. So just be really careful. Similarly, people with fat malabsorption issues, certain digestive. conditions like Crohn's, this is really something that can be dangerous. So once again, just be really careful. But generically speaking, it isn't harmful for most people because it's just one tablespoon of olive oil and half a squeeze of lemonella. Like it's just healthy fats from olive oil

and some vitamin C from the lemon. But when you combine those together, it can trigger acid reflux which can make things uncomfortable. Also, I'm sure dentists are not happy with more lemon juice in the morning. I like the taste. I have to say, I like a hot lemon, honey and ginger drink. I'm the first to say. Oh, my God, me too. I love that. Oh, it's like a tonic and I swear there's something in that and I always

have that when I'm feeling run down. But for most of us, just remember it's an extra blob of calories in the olive oil. I'm not saying that's bad. I'm not saying that. But it's just, there's nothing to it scientifically, Ella, speaking. No, I think what it is,

re, correct me if you disagree. But what, What I read it as, and I think we see this a lot in wellness, is that there is evidence. We know olive oil is an exceptionally health-promoting food. Golden liquid. Exactly. And there's extraordinary amounts of research around a Mediterranean-style diet and olive oil's role within that. You know, looking at how, yeah, a Mediterranean diet with olive oil being the main fat source,

so in about four tablespoons a day worth, that can reduce the risk of major cardiovascular events like heart attacks and strokes by around 25%. They're obviously packed for these polyphenols, which we know are the plant compounds that can help reduce cell damage and inflammation, full of mono-unsaturated fats, which help lower your LDL, you're not so good cholesterol, support your arteries. Olive oil is so good for you. Like, it's so, so good for you. And so when people say these shots are really anti-inflammatory, that is not incorrect because

olive oil is so, so good for you. There's an underlying level of truth in nearly every trend that you come upon. And like Lemon has some vitamin C, not loads, but like, you know, because you're not having a huge amount, but it has some. So it's not that these are bad in any shape or form. And the basis of where this is coming from again,

like is rooted in huge amounts of evidence. In fact, it's just that you don't need to have it as a shot as opposed to like a delicious salad. You know, you probably do want to have that four tablespoons of olive oil a day. Like that would be really good having that as your primary fat source as opposed to butter. So I think the issue

is that you're having that on top of probably using it in your cooking anyway as well. And we have to remember you can have too much of a good thing as well. You know, it's like an avocado. You wouldn't want to eat 10 of them, but they're very, very good for you. But extra virgin olive oil in particular, extra virgin. Now, the problem is

people are also going to be taking these shots with not extra virgin olive oil. They'll just buy any sort. And olive oil does have a hierarchy of quality control as well to consider here where it's processed. An expense within that. It's an expensive habit. If you're buying the decent one that's made up of 55 to 83% of aleic acid, it's healthy mono-unaturated fat, vitamins E, vitamins K, but again, they're fat soluble. So they stay within the body.

And once again, it's similar to vitamin, in D where you don't want to be taking too much of a good thing. And when we speak to Tim, I wonder if it was a case of he was just having too much in total. I can't need to speak to him himself. But these antioxidants in general do have that benefit of protecting you from oxidative stress. But the problem comes from cleanse and detox claims that surround this trend, I think, because a lot of people said it clears up their skin, flushes out waste and toxins. But actually, that's just, yeah, not really a thing. And combining of lemon juice might be considered cleansing

because they neutralise or clean up the free radicals. That's the only link I can think, Ella, is that... Well, lemon is feel like is always linked to like any of these sort of cleansing types. Do you remember the master cleanse? Beyonce did it. And you literally drink... I think you drink water with cayenne pepper, maple and lemon. Oh, yeah.

I feel like lemon's always involved in cleanse. Yeah, it has definitely got a virtue. health halo around it as a lemons, blueberries and almonds. They've had good PR over the years. But also, you know, there are cultural things here. And I'm not laughing at that, everybody. I know perfectly well that in many different countries around the world, ancient medicinal systems, these are hailed as wonderful food.

And there is nothing wrong with them individually at all. So for most people, it's fine. It's not going to harm you. But like I said, if you are those that are potentially overweight, kidney stones, gallstone issues, Crohn's disease, this is not going to do you any favours. And I highly doubt that unless it's placebo again, they're going to do anything. But also the other thing worth saying is that first of all, I think with lots of these videos, the lighting has changed and, you know, all the rest of it.

Like if I took a picture of myself in rank lighting, when I just woken up in the morning, my skin's going to look one way. If I have just like washed my face, put lots of nice syrims and creams on, and then I stand right in front of the window. My skin is going to look day and night better. So I think there is, let's add that into the equation. But also often these things are really linked because actually for lots of people, and we can go into this if this is helpful for people another day,

like often our diets can impact our skin. That's, you know, completely normal. And so it may be that the link is also, it's a prompt for people, because often these things do work as a domino effect, that you start taking those shots first thing in the morning. It kind of kicks off some positive habits. and then actually you start eating lots and lots of fresh fruits and veg and that Mediterranean-style diet and that may improve your skin.

But the olive oil lemon shot alone probably can't do that. So taking oil actually on an empty stomach is something that can cause nausea, can cause diarrhea for some as well. On an empty stomach, it can also trigger bloating. When you take it with food, you do minimise that risk. So like Ella said, if you want glowing skin, pair your olive oil to help nutrient absorption, help aid all food is meant to work in a matrix in tandem yeah it's meant to work in a matrix and a lovely wheel of cogs it's not meant to be pulled apart this way and taken in a shot

this way or that way we're very clever in the world of nutrition science and we'll find a way around things for people that really need the help but for most of us this is an interesting trend to see crop up again more olive oil but on your food and before we end before we end the episode we've had a good one today. I've got one comedy sketch. I want to play Ella because it was from Saturday Night Live and I love watching these types of things that do crop up on my feed. So if I scroll, this is the type of thing you'll find me watching. It's had 22.7 million views and it's based in an ER in the States, but following social media trends and misinformation to deal with the cases instead of traditional medicine. What she needs is a state. She eats protein people. Get me beef tall on six

It's Roy X-Stat. It's Ma Hospice. It's from producer Gillian Michaels and the Facebook group Beach Moms Against Vaccine Tyrney. The Sosserone is crashing. I need 60 cc's a bullsemen now! Comes a show set in the high-stakes medical crucible of Orange County, California. What's the situation? Car accident, femur fracture, and trauma to ribs two and five.

Oh, my leg! Sir, are you up to date on your vaccines? Yes. Hooser! Okay, truth, me, dogs. Oh, okay, maybe, uh, methylene blue and a full moon ceremony. Might work. Manning.

Way powder, anal probiotic and a sound bath? Not quite. Tanner. Triple dose of alpha brain and a cold plunge in blue jeans. Bingo. Get on it. Oh no. That video is excellent.

And I think, you know what? Just as a closing thought, and I don't have an answer to this. It's something I spend quite a lot of time and have done it over the last 10 years thinking about. Is this impossible situation where it's like, wellness has become so. ironic, easy to ridicule as this shows because it's become so extreme, so comical and ironic almost. It's like a satire at this point. But yet there's so much evidence as we just talked about that like a Mediterranean-style diet, massively lowers your cardiovascular disease.

11 minutes more sleep. So we know lifestyle factors completely move the needle when it comes to our health. And yet the lifestyle factors that we have evidence to show completely move the needle on our health, quite simple things. They are stress management, sleep, Mediterranean-style diet, moving your body, in any which way that you find enjoyable, swimming, running, walking, playing tennis, playing with your kids, you know, running around after your dogs, like whatever it is, they're quite simple things. And yet we fail to do those in such a kind of extreme way that it feels like we've had to then go extreme on the wellness side and create this kind of extraordinary dichotomy between the

state of our health and then the wellness industry. And it's like gadgets, gizmos, red light masks, beef tallow, not having vaccines. Like it's not going to solve it. We need this middle ground. And it just feels like we're unable to find this middle ground and we swing from extremes. And then wellness becomes associated with not having childhood vaccines, for example. And then the whole thing becomes so unrelatable. And it's just insane. It's a poverty divide. It's also a post Code lottery and then it's your algorithm. It's just we could get very deep here on that one, but it's true. It's absolutely absurd.

Have your detective hat on everybody. Keep listening to the Wellness Keep every week because we're back with a lovely episode on Thursday for you. Yes, we are. We've got so much to talk about on Thursday. We're going to be looking at everything from eating for colds to digestion hacks, why sometimes losing weight just doesn't work, all sorts of things. So yeah, loads to talk about Thursday.

we will be back then try and get that extra portion of edge every day see how you get on with your 11 minutes more sleep and just have a great week guys thank you for being here