The Wellness Scoop - Can Multivitamins Slow Ageing? Obesity Myths & Brain Boosts

Episode Date: March 23, 2026

Can a daily multivitamin really slow biological ageing? Is obesity simply about willpower, or is the biology far more complex? And could just 15 minutes of exercise help your brain work more efficiently? This week we unpack the science behind obesity for World Obesity Day, break down the new research linking multivitamins to biological ageing, and explore how short bursts of exercise may boost brain performance. We also look at two trends shaping the wellness conversation right now: a campaign calling for a social media ban for under-16s and the resurgence of dangerous sunbed misinformation online. 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

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and book an assessment today. Medcan, live well for life. Visit medcan.com slash moments to get started. 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 Mills. And I'm Rihanna Lambert. And after a decade in the wellness industry, we know how overwhelming and confusing health advice can be. So that's why we're here with this podcast to cut through the noise and make healthy living, simple, fun and personal. I have to say, I'm a little bit

coldly today. So if I sound a bit bunged up, I apologize in advance. It's the season. I mean, I always find when you cross over to spring, there's always a little remnants of those winter bugs. I had sinusitis last week, so between us, we are, we're just getting over everything, really. We are indeed. Rie, how are you, though? Yeah, good, thank you. Just honestly, just taking it really easy at the moment. I've got a few big corporate nutrition talks. You know, I love going into offices. If anyone wants, anyone wants me to come into their office, just email info at Nutrition.com. I'll be there to talk about nutrition and fiber. But honestly, Ella, I have been really taking a leaf out of your book and just prioritizing rest at the moment. How about you?

I love it. Congratulations. Yeah, other than being a little snotty and rank, I am absolutely excellent. I discovered a new meditation app. You know, I'm with my like Zen flow these days. And I actually listened to an interview with the founder on Dr. Chattery's podcast, which is a really brilliant show, I always think, and it's a guy called Henry Shookman, and the app's called The Way. Oh my gosh, it's so good. I think in the last five days, I've done 158 minutes of meditation, so I'm like really good vibes this morning. So do you sit on the train just for all of us like myself who find it hard to get into? And do you put headphones in and just kind of do it? I actually try and do it first thing in the morning. I say try. I mean, my kids end up waking me up.

I'm like an insomniac at the moment, not to digress. They keep waking me up at 2 in the morning, and now my body thinks 2 in the morning is the morning. We've been having night terrors from my little one as well at the moment. It's not been a good sleep stage for us, has it? Yeah, and now I just think it's the morning at 2 a.m. every day. And so I'm waiting like 2 to 4. I do.

But I try and wake up at like 5.45, 6 and get half an hour of time in before my kids wake up, the early rises. So I do try and do that, but I've now been trying to do evening as well. And I sit with them while they start going to sleep. so we do it then. Anyway, I'm feeling really good for it. But, Rhie, what have we got coming up in today's show? We've got loads of good stuff. Today's show is a big one. So we've got the biology of obesity and why it's about far more than willpower, which I think is such an important thing to discuss today. Can a daily multivitamin really slow aging, the new study that's been making the headlines the last week or two? The 15-minute exercise brain boost, scientists are really starting to get excited about. and the bold campaign calling for a social media ban for under 16s. And finally, the surge of sunbed misinformation online,

despite the fact we know the clear cancer risks. That one was wild to me when I was reading about it, so I'm excited to talk about it. You too. It's like a thing of the past and it's back. So let's delve in, Ella, to the headlines that matter. Now, headline one, we have reserved for Rhee. It was World Obesity Day two weeks ago now.

We did a big focus on obesity when she was studying nutrition. She is actually an expert, has an MSC, an obesity risk and prevention. But you were doing some different talks and public health work on obesity over World Obesity Day. There were obviously lots of headlines as well on it. So we thought actually would be really helpful to use this slot because it's such a kind of cultural conversation at the moment. So as far as I'm aware, the most recent government stats we have are 2023 to 2024 in the UK. And that shows that now we've got 64.5% of adults in England who are estimated to be overweight or living with obesity and just over a quarter specifically living with obesity.

So there's been a general upward trend, particularly since 2015. and nearly two and three adults overweight or obese in this country. So it's an incredibly important topic. And Rhee has taught me so much just generally. She's an oracle and a goddess all around. But when it comes to obesity, because I think one of the things that's so important is the way that you talk about it with understanding and compassion

and the complexities and nuances, which is so important to bring to light. So we've got a kind of little bit of a Q&A situation going on around this. Yeah, we do. I thought it would be, first of all, the reason that I really wanted, and Ella suggested it actually, that we deep dive into this topic is because we all know somebody living with obesity who's impacted by this. And I think there's such a lack of kindness and compassion. And that is one of the biggest barriers for access to help or support. And it impacts people's lives. It's good to understand it's not a choice. So Ella, yes, let's start breaking down all the different misconceptions that we have because it's multifactorial. here. Exactly that. And I think obviously we've seen this enormous shift in our lifestyles, in kind of sedentary behaviour, in the food environment. It's such a complex world out there when it comes to our health and our weight being a part of that, as we always talk about. But actually specifically with obesity, what have you found, Rhea, the kind of biggest misconceptions that we collectively have? Because

it is obviously so much more complicated than simply just eat less. move more, but those are the lines that are so often peddled. And also, I think it's so important to say, like, there have been lots of campaigns. Remember Michelle Obama did a big campaign around this when she came into office? You know, we've seen both in the UK and abroad lots of campaigns around basically eat less, move more. And it's also just not working. So, you know, obviously it's more complicated in that, but also that messaging just hasn't had a clap through, has it? No, 100%. And I think it's important to add as well that childhood obesity rates are also rising massively as well. And it's now become, I would say it's almost the norm in our society to be obese

or overweight. And I think we have to understand the weight on the scales isn't always indicative of health, but we know that there are so many misconceptions. And the reason eat less, move more just doesn't work is for many different factors. So first of all, the science shows the complexity that body weight is influenced by, you know, our genetics, our hormones. And I remember a time actually, Ella, when many people would say, oh, it's a load of nonsense. It's not your genetics. But we do have the OB, some people can have the OB gene. And that has been researched and studied. And Professor Charles Yo at Cambridge University does a lot around this area speaking about the specific area of genetics. And we're still currently discovering more and more

indicators from our genes as to who's more predisposed to always never really be full and have disregulated peptide hormones and who has that gene that influences us. Early life nutrition plays a role. So whether you were overweight or obese as a child and what type of food you are brought up around, your socioeconomic status, I mean, we cannot get away from the fact that the majority of overweight and obese cases in the UK are in those that have a lower household income. And I think that's really important to discuss as well. And there's no judgment here. this is all about how we can help one another. Stress, sleep, medications, mental health, the food environment we live in.

So it's not just calorie intake. What many people don't understand and what was so interesting at the conference cellar was that I had lots of GPs at the end asking me, well, how do I tell people what to eat who come in that want dietary advice? And I said, well, actually, they need more calories. The larger you are, you need more calories. And what's so confusing is that the calorie conversation of restriction has dominated dietary sphere for so many years, hasn't it? Let's look back at the last 30, 40 years

of calorie counting and fitness influences online going on and on about, you know, energy and energy out. It doesn't work when you're living with obesity because you need to have good quality food but at the correct volume to meet the energy intake that you need. But also what we've seen and we've had Giles on talking about this before is that a calorie is just not simply a calorie either. So just counting calories as a method has many flaws to your point, but it also is not accurate. You know, how we process a calorie from, it's always the cliche, a Miles Barber versus an avocado. But then unfortunately, a kind of UPF version of the same BLT is completely different. And that's becoming clearer and clearer. And I think that again, really kind of undermines this idea of just

eat less. I mean, I get it. It's confusing for people because there will be those that can lose weight eating an unhealthy diet that is calorie controlled. But calories are estimations and I think that's the first place to start. Remember they're an estimated number and unit. They're not ever going to be 100% accurate or calculated. Often on packets they're 30 to 40% off anyway. And then the food matrix, you know, how much fat, how much protein, how much resistant starch, carbohydrate, are you getting within the food, the fiber that dictates how much of the calories are absorbed. So the fact we live in an ultra-processed world pretty much now, and where 70% of children are consuming UPS in this country and 60%

of adults, that's directly correlated with rises in obesity, in my opinion and many other health professionals' opinion, is that we cannot simply move more and eat less when you're already overweight or obese. That message, move more, eat less, only really works if you're currently at a healthy weight. But don't eat too much less. If you're a heavy way. What should you be thinking about instead for listeners that this is something that they've struggled with or they've got family or friends or people they want to support?

Yeah. What's the more positive version? Okay. So the more positive version for somebody is start thinking about what you can add in. Even if you are living with obesity, it's about the quality of your diet because the changes that your microbiome will then embark upon with getting more fibre. Remember, this also ties into the fibre. conversation with 4% of us getting 30 grams a day. We're just eating foods that are highly refined

and just don't contain the roughage that we all need to feel full, to feel satiated. And one of those arguments is volume filling your plate. You know, have a lot more brown rice on your plate. Build a bigger healthy meal from scratch, a curry and things like that makes such a difference. And we've got that study that came out last year that compared ready meals with identical calories to home-cooked meals of identical calories. And those that ate the home-cooked meals lost twice as much weight. And it's purely because of the way whole foods are built. So try and celebrate, instead of thinking I'm going on a diet, and it's a long process. That's what's so difficult about it, Ella, that there's no magic pill is that it's a long process of

habit shifting. If you've never cooked, imagine, if you're overweight already, you're obese, you're struggling in the kitchen, you're tired, your joints are hurting. There's so many other factors, which is why there's so much kindness and compassion needed here to get in the kitchen and to be confident to make a meal when your whole life you've lived in a different way can be very challenging so try and think I'm going to embrace whole foods first and try and make a movement in that direction it's about adding more in but again in an ideal world we'd all have a psychologist a dietitian or registered nutritionist and your GP supporting you and I feel that we're all kind of left on our own that's why we're here to give you as much info as we can that was

really helpful. I think one of the other things though is it's so difficult here and I think to be honest, I don't think this is isolated and curious what our listeners think to people living with obesity, but I think with so many health conditions. I know it's how I felt when I was very well in my early 20s. I think there's a lot of shame and uncomfortable nurse with feeling like you're maybe different to the norm and not wanting necessarily to open up to people about the various different challenges that come with all sorts of different health conditions and obesity is no different. I'm I imagine in that sense. But in that one, there's a huge amount, or with people struggling there,

there can be a huge amount of fat shaming. And obviously we've also talked about recently the kind of return of the lollipop and the size zero and the shrinking of Hollywood and celebrity culture. And, you know, that I think undoubtedly puts a kind of very strange pressure on our culture again. But you're pretty clear here that that's incredibly counterproductive. Oh, it's so damaging. It's so damaging. Look, kindness is not detracting from your concern about someone's health. You can be kind and help somebody. And in fact, a lot of patients we've had in the Retrition Clinic and somebody that was speaking on the day who'd lived with obesity and spoke about, she tried to commit suicide. She had had such severe negative mental health from such a young age, she was bullied. And I think that we have to remember that it is a hard world to live in when you are not fitting into what people consider the,

norm. You're stigmatized from day dot and that can really impact your mental health. You're perhaps disordered eating patterns, avoidance of seeking out health because actually you are less likely to seek medical support when you are shamed about your body size, when you don't feel that someone understands or is just showing an act of kindness. And I think that there's just so much to be said for just being a nice person because higher stress hormones doesn't help here either. There's so many elements, Ella, but I think one of the biggest barriers for so many people is a fear of being judged and the kindness. And you know what?

If you go on Instagram, there just doesn't seem to be much kindness in the fitness world towards people that are living with obesity or overweight. There are some accounts out there which are fantastic. But you can see how alienating is just not acceptable. I don't think. There's a lack of compassion. Yeah. As you said, I think there's always this sense that it's just poor willpower,

which is such a oversimplification, isn't it? That's infuriating. No one chooses to be obese. Like I honestly, the willpower conversation, if you have been as a child or had a negative experience, you've turned to food, it's psychological. And I think one of the most difficult things is the lack of understanding that's linked to food behaviours and your psychology, what's going on in your head, your mental health. Those things are so closely into link. That's why it's such a delicate conversation. And also it's not a choice.

some people are born in what some authors and scientists have described as food deserts. They're born without parental guidance or support or care or anybody to turn to. And I think we just have to remember a privilege. It's a privilege to have a safe food environment and home. There's quite a deep emotive topic, but that's why I'm so glad we're covering it. I totally agree. It's so important. I mean, one in five children now in this country will leave primary school with obesity.

So there's a kind of collective responsibility. I certainly believe that we have to change. 100%. And I guess as a kind of closing to this, obviously, we talk a lot about the food environment and how difficult it is for everybody to navigate. And, you know, we are just kind of overwhelmed by ultra-processed rubbish at the moment. Everywhere you look, it's like just donuts galore. And there's nothing wrong with a donut. But it's just, it's like McDonald's, sweets, chocolate. Like it's just not, we don't live in a kind of healthy food culture in this country. And people often call it an abysogenic environment.

I think that would just be an interesting place to kind of wrap up this topic. It's also deceptive what's marketed as healthy these days. And I think that's why the abysogenic environment is so deceptive. Like you said, high protein doesn't mean it's healthy. That's what's so confusing for people. Because you remember there were all these high protein. I can't say anything because I can't remember which one it was, but kind of the like Mars Snickers type of bars.

Yeah, I remember them. They were called Quest bars. No, no. Like the original versions. became high protein. Oh, you mean of the actual chocolate bar? Yeah, they have. Which says everything you need to know. Like a Snickers didn't get healthy. No. Oh yeah, Snickers's protein bar. There you go. See, and this is the thing. And it's not even that. I mean things that are packaged up like salads that appear healthy, but they're not as well because they're laden with extra

sugary dressings and things. And it's just an absolute mind-filled. And the obesityogenic environment really is something that has been studied for years. And when I was doing my master's degree, It was led by Michael Patterson, who was researching peptide hormones. And we were discussing GLP-1s before, obviously now there are a thing, but they weren't a thing back then. They were just an idea. It was just the idea that we were looking at peptide hormones, PY, Y, and different things that were potentially going to influence appetite. And of course, what we have to remember is the biology of being overweight and obese. The more body fat you possess, the more that you hold, your hormone interactions are changing.

They're not going to be as effective. You're leptin, your ghrelin, what makes you hungry, what makes you full, your microbiome. myota changes or the bugs in your belly. Everything gets dysregulated and discombobulated when you are overweight. And it's not a simple case of eat this food you'll feel more full. And one thing that hasn't helped Della just to end the environment is I see a lot of people now jumping on, oh, this food will help you release GLP 1. Natural GLP 1s.

I mean. Outrageous. Outrageous. And also, GLP 1 only lingers for around like a minute or two minutes, that kind of peptide hormone in your body. when you're eating a certain food anyway, you just can't replace it. So please be so wary. That is poor nutritional advice if anyone's telling you to eat a lemon because it contains

GLP. I mean, honestly, there's things like, you know, overnight oats with, you know, healthy fats and proteins and things in which you can make and that will keep you full and that's great. But I have to say, sorry, just on the confusing environment, I'm on Amazon and looking at the Snickers. High protein, low sugar. 20 grams of protein and one gram of sugar. I mean, this is why the world is so confusing. I mean, what a lie?

And there are so many ingredients in here. Well, the artificial sweeteners must be like outrageous. I think there's one real food, which is roasted peanuts, 11%. Everything else is like maltodol, condensed milk, sorbitol, mono and dichlycerizer, fatty acids, natural flavoring, color, glycerol, oligl, oligrptose, vegetable, flavorings, etc. I mean, there's no food in here. The 11% peanuts, that's it. And it says protein power craving Snickers.

Now you can get the iconic taste you love with a protein boost. Dark chocolate, low sugar, high protein bar, delivers 20 grams of protein with one gram of sugar. I'm sorry, shouldn't that be illegal? I'm going to get sued. But I actually think it should be illegal because sell a normal one because no one thinks normal one's healthy. But this is so naughty because you're making people think this is healthy because you're giving them 20 grams. of protein and one gram quote unquote of sugar because you've just filled with artificial sugars, which, as we know, aren't better for you.

I mean, they would argue. I could just see it in their heads. Oh, it's for type two diabetics or something. You could just see the arguments developing now in a court of law, can't you? Like, oh, this product does have a place. When I get sued, guys. Yeah, she's not going to get sued. But in all seriousness, I hope what everyone takes away from this is that we need more kindness,

we need more compassion. But I also want to bring up one study that I really looked at at university, which was based on the Barker hypothesis, which is the fact that, you know, once a baby is born or overweight or to somebody that was overweight or abusing pregnancy, it can influence how certain systems in our body develop. And that's why it's a vicious cycle as well. It's difficult so that insulin metabolism, you know, regulation later in life can be impacted. And I think the modern food environment, we don't need any more guilt shaming in this world because the food environment. because the food environment has to sort itself out. Government has got that 10-year plan.

Do you remember we discussed it last year, didn't we? But they have to take things like this off the shelf. I mean, there's also a new in a rounder. I don't know if it's actually still new. Mars, high-protein, low-sugar, salt a caramel version. This is 18 grams of protein and two grams of sugar. This one contains no actual food, only UPFs, at least the other one, I had 11% peanuts.

And then it says it's a great post-workout snack. Great, is that what it says? Yes. Have it to carry with you between meals or a great post workout snack booths. That's the Amazon description. Who needs that after a workout? Like it's just, this is my frustration is that sweets, no one thinks that no one's being conned by sweets.

No one's been conned by Harry Bo. And I'm not like endorsing Harry Bo. I'm just saying I think that like transparency is key for the food industry, which is like, we think Apple good, Harry Bo bad. Great. And I'm not saying bad. never eat it. It's just you understand the kind of ratio that it should live in your life. It's so straightforward. And my frustration and the thing that I genuinely think there should be so much

legislation against is tricking people. And I feel like this is a trick. And to your point, you then create this world where people want to make better choices. But you walk in and you're being told that this is your healthy version of a chocolate bar. And it's just not a healthy version would be buying like a kind of more plain towards dark chocolates and nuts to have with it. Brilliant. It's the moralisation of food again, and it's the fact that we've, too often the government or, I don't know, too often people want to blame an individual and we have to remove the onus from an individual because like I've said, it's out of so many people's control and we have

to start looking as a community. I don't think as a community we should be ignoring one another's health plights. I think it's really important to have an understanding that things aren't easy and if only things could change at the government. Yeah. And you know what? Just to kind of add on Sam, we're going to headline too. We have so many unbelievable listeners. And you guys are really open with us often in our inbox and our messages about health challenges that you are going through or you've been through or that people

close to you are going through and they come in every different shape, size. And, you know, I've known I've had health challenges. And it can be really difficult to be honest and open with the people around you when you feel like you're different from them and when you're going to going through those hard times. And I think one of the things that was always been interesting to me is obviously I shared when I started Deliciousia really openly about the health challenges that I had been through. And I think as a result, people were often really open to me. Like I remember going to a wedding six months later or something and being in the toilet and this girl I'd never met. It was a girlfriend of an old friend of mine came up to me. She was like, oh my gosh, I haven't had anyone to talk to. I've

got this digestive system thing going on. And she was just like wanted someone who wouldn't judge her. And I think because I'd shared my story, she felt comfortable sharing hers. But I think, I guess just as a closer, you're probably so likely to not be alone in what you're going through. It's just that so often just none of us say it how loud. And I think that goes with things that we're struggling with with both our mental health and our physical health, you know, be that grief, loss, chronic illness, acute illness, stress. It's unfortunately, it's also common. And I think there's just so much about us all being a little bit more taking some of the armor off and being more open about it. Oh, I love that. No, you're very right. Thanks, Ella. And I think everybody in this community, wellness

group, we love how you interact with each other. You know, I see you reply to each other's comments and you've got each other's back. So I feel like we're in a very nice, collectively kind community, which is great. At Desjardin, our business is helping yours. We are here to support your business through every stage of growth, from your first pitch to your first acquisition. Whether it's improving cash flow or exploring investment banking solutions with Desjardin business it's all under one roof so join the more than 400,000 Canadian entrepreneurs who already count on us and contact Desjardin today we'd love to talk business

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And I'd love to hear your feedback. Let me know how you get on. Okay, we have a very interesting headline for number two. you guys probably saw this everywhere. Taking a multivitamin daily could help to slow biological aging study suggests. Research is working to unpick whether daily multivitamins help people stay healthier as they age. And I think the interesting thing here before we delve into what this study actually was for you was that last week we talked a lot about how confusing health headlines can be. We were talking about that research on different types of cancer and then some anomalies that had come up and then trying to unpick where those anomalies come from.

so that we have more helpful public health advice. And we've got such a great example of that again this week. So this study was picked up everywhere, Guardian Times, you name it. And it was all reporting on this new research that suggested taking a daily multibitamin, as per that headline, could help slow biological ageing. But that's really different to very large-scale studies that have come beforehand. So, Rie, will you talk us through what's going on here? I know.

the minute you sent it to me, I think I replied saying, interesting, we've always been told it Shorten's lifespan doesn't help elongate. So the studies published in nature medicine. It was conducted by scientists at Mass General Brigham in Boston. It followed about 958 generally healthy adults with an average age of around 70. So we're talking of the older generation over a two year period. So first of all, this straightaway doesn't apply to anyone 70 or below. So just take that first of all. researchers examined the impact of taking a daily multivitamin on five measures of aging hidden within our DNA. These measures, you know, as things change in our lives, they're called epigenetics. So you can switch on a certain gene or switch it off based on what you do. Your exercise, your diet, all sorts of things can impact our DNA. And they track these chemical tags that get added or removed from our DNA. And it's called methylation. It's something we study a lot in the nutrition world because of all.

Obviously, we want diet that can switch on good parts of methylation and really help, you know, help with our longevity. So basically, these patterns change with age. And scientists use them as a marker of biological aging at a cellular level. And they were taken from blood samples. And these five markers, essentially, that were found of methylation at the end of the study, they found that two of the five aging markers showed statistically significant slowing. So two of five, that's it basically. Participants that took the multivitamin had a biological age that was an average about four months younger than those that weren't taking any supplements. And over the two years, their biological age increased between 2.7 and 5.1 months.

So we're talking a matter of months here. And I just want to caveat by saying when you're 70 plus, you really could be doing with more nutritional support. There's so many different areas as we age that we're. need to be looking at anyway. And most people would be advised to be looking at calcium particularly and at that age you definitely want to be increasing your protein intake two. You want to be looking at all your key micronutrients because of how our body naturally, obviously deplete slightly as we age. It was funded though by the US National Institutes of Health and Mars Edge. So a nutrition research division that's linked to the confectionery company Mars, which will have

raised eyebrows as well, of course. But they've been very cautious, they say, Ella, when they interpret the results. Yeah, I think, as Re said, it's just this interesting thing, which is why we wanted to pick up this headline today, because... Now everyone will run out and buy a multi. Exactly. And then you're like, wait a second, I heard on the wellness scoop or all sorts of other places that statistically speaking, I shouldn't be, or there's no need for me as a healthy person to be taking a multibitamin. And I think what's interesting is there were so many experts picked up across the board here who will come to in a second who were kind of very, very cautious about this because basically not long ago June 2024, there's a much larger study and that was analysing

data for nearly 400,000 generally healthy adults for more than 20 years. So it's obviously a way bigger population and it's over way bigger health span. So I think that's very important. That study was published in JAMA Network Open and it found no evidence that daily multivote, improved longevity or reduced mortality rates. In fact, they observed a small increase around 4% in the likelihood of early death among people who reported taking multivitamins. Obviously, that doesn't mean multivitamins cause harm. These observational studies, as Rhee always says, can't prove cause and effect.

They cannot prove because these people took a multivitamin. They had 4% greater risk of early death. But I think the key thing here is what was happening is that very large study did not show any notable benefit over two decades of taking a multivitamin. So, and that's much more of the evidence that we had up until this point. So that's why generally experts have been really cautious. So when you saw this study reported, all the headlines basically said, go and buy multivitamin. And then actually the second half of every article had all these various experts being quoted.

It shouldn't have picked up so much traction in the press because actually this study, comparatively, like you said, to the June 24, 400,000 individuals over a longer period of time versus what 400 in what age group. I'd also love to know the male-female split too. So you had a doctor of biology, for example, Carmen Ferreiro at Madrid's Francisco de Vittoria University saying, again, this point, the effect's small, it's not consistent across all the ageing mark has studied either. Two years is a relatively short period of time, as we said, small number of people. And it's still unclear how changes in one epigenetic clock

actually translate into real world health or longevity outcomes. Same Dr. Sinclair, who's at the University of Exeter, sort of the same point. Whilst epigenetic clocks are useful tools measuring, biological ageing, they only represent one piece of the aging puzzle. And she was clear in her quote saying, did not necessarily mean people should rush out to buy multivitamins. Anyway, and this kind of kept going,

someone from Imperial. that's saying the exact same thing, that the link between the epigenetic clocks and real life aging, outcomes remains uncertain and supplements cannot compensate for an unhealthy lifestyle. So yeah, it just kind of keeps going. You had so many people just saying, oh, it's not discrediting the research, but it's just saying it's a very small period of time. It's only older adults. It's a small group of them. And we don't know how what was being studied translates to real world. Well, can I add this is why the supplements industry is a minefield, because you will now see companies use this particular study on their website. You will see companies selling

multivitamins that probably will say a multivitamin has been proven to, you know, add months onto your life. And actually, there'll be no breakdown of the study details. And this is what companies do that don't have their own research on their own supplements, is that they'll cherry pick data and make it look convincing. And you might see this study. And this is so convincing. Yes, so convincing. You might see lots of influences talk about this as well that might be trying to sell their own agendas and this is what happens. It goes viral and it spirals. It's not to discredit the whole premise. It's interesting. Of course, it's interesting any breakthroughs that we could have in supporting aging in a really healthy way and prolonging our healthy lives. It's obviously

fantastic. But I think it was kind of classic point of headline and actual reality being quite divorced from one another. So if anyone saw that and thought, I'm so confused why people been saying not to buy multivitamin, I think generally the kind of consensus is healthy diet first, supplement the things that you need be that B12, vitamin D, omega-3s. pregnancy, nutrition, you'll need a multi. If you're elderly and you've been asked and prescribed something for your bones, there's all sorts of reasons, yeah. Exactly. But, you know, generally healthy people eating generally healthy diets don't, there's still no evidence that a multivitamin is what you need.

Do you know, I did this podcast on the good food. I don't think it's kind of, out yet and the lovely presenter, Sam, he said to me, oh, you know, what do you think I should be taking? And he produced this pillbox. He won't mind me saying because, you know, he's very open about it. And he had so many supplements because he'd just been sent them to try for the podcast. He's like, oh, I thought this was really helping me. And actually, when we broke it down, he only needed two of the like eights selected in front of him. Interesting. Because we all think we're doing a good job. And I think that's the thing is that where we think,

oh, I'm looking after my health by purchasing them. And that's where it gets really tricky. Also, Rhee, what would you say from a clinical perspective? Because one of the things I'm always so very curious and conscious of when it comes to any lifestyle changes is that, yes, obviously, after a couple of days of feeding our microbiome really well, you start to see a shift in your bugs and they're loving it. We did get a really negative review for our analogy of bugs and pets, and apparently we're now very condescending. We said, do you find us patronising? You didn't have to write a scathing review about it. So no more zoo chat guys. No jokes aside. Yes. And so we know that a few days of eating a fiber rich, plant diverse diet, you know, you'll start to see changes in your microbiome. But how long do you actually have to do something before you would genuinely feel the benefits? Because I think supplements are interesting there to your point. Like you have a great marketing campaign and you think, oh, I'm going to buy that. It'll help bloating or energy or my sleep or something. You know, those kind of common problems that we all just suffer with. There was this calculation that came out that people on average spend like a couple of grand a year on supplementation.

And actually all you needed to spend was one consultation with a registered nutritionist or dietitian. Like in the nutrition clinic, just one consultation would actually help you see benefits in a week or less with your diet and nutrition that's sustainable that doesn't cost you thousands and thousands of pounds. So you can see results in four to five days, I'd say, of consistently eating in a way that suits you. and it doesn't mean giving up your favorite foods. When it comes to supplements, you never fully know how to study what's placebo and what's not. It's very difficult to markably measure unless it's a deficiency.

The reason we prescribe supplements is to fill a gap. If you're anemic, we will see a notable difference if we help you with iron. If you have a vitamin D deficiency, we will see those levels increase. But when it comes to all the multitude of little micronutrients they put in those multivits, you cannot possibly measure them all. And equally, it's virtually impossible that those individual little additions will have any impact.

Very interesting. Okay, our final headline for you guys today, how short bursts of exercise produce fertilizer for the brain. In people who work out regularly, a protein enabling the brain to work more efficiently is produced in greater quantities after 15 minutes of exercise. It's so good to know, because I haven't exercised in, like, because of the book, Ella, I've been so busy and I haven't made it to my one session a week and two weeks now. You'll get back to it. I'll get back to it again. I am this week.

I'm really going to try. I love that because fertiliser for the brain is what we all need right now. A bit of extra help, a bit of a boost. We saw this one in The Times and it was from a study published in the journal Brain Research, led by scientists at UCL, University of College London. And it was a very small group. It was just 23 adults that they followed around between 18 and 15. 55. These adults were largely sedatory and relatively unfit. They were then split into two groups. One of

them continued their normal routines while the others followed a 12-week exercise program. The training group completed three cycling sessions per week that gradually increased in intensity alongside a weekly strength session, including exercises like press-ups and squats. And the researchers measured their cardiovascular fitness, taking blood samples to analyse levels of a protein called brain-derived neurotrophic factor and BDNF. So essentially the more blood flow you get to the brain, the healthier, obviously you could help your synapses, past messages, signals, always different factors in the brain that are really beneficial for ageing.

But what I find really interesting with exercises, obviously they were measuring cardiovascular benefits here, but also for mood, surely 15 minutes a week on their cord. Is it an echocanoboids in the brain? So it's not endorphins that your brain releases because that's what we've always called it, isn't it? I remember, and I think they're called ectocannoboids, these amazing pathways that are lit up when we do exercise and movement,

but just 15 minutes. And that's more effective than a multivitamin. I love it. I love the linking. But yeah, so as you said, BDNF is often described as a sort of fertilizer for the brain, hence the headline, because it helps, as you said, nerves grow, survive, form new connections.

And, you know, we know, we know it's very important in learning, memory may also be linked to better mental health. What's really interesting is that after three months, surprise, surprise, the participants in the exos group were much fitter, of course, because they've been having this very structured exercise program, the others hadn't. But what changed is that once they had improved their fitness, what they found was a 15-minute burst of exercise for the fit group triggered much higher releases of BDNF compared with earlier on in the study when they weren't fit. And the people who improved their fitness the most tended to show the bigger increases. All it takes on your commute,

extra five minutes each end and one flight of stairs. Yeah. So and then the higher levels of this protein link to changes in brain activity during the cognitive tests that they've been doing. So it's really interesting, as we said, very, very small studies. So obviously lots more research needed. But I think there are just so many little nods to the importance of exercise every week. I find as we've been doing this show. I love it. And also it's so impactful because it's very very achievable. We can all do 15 minutes. I mean, don't get me wrong, there are days when I just want to be horizontal. But 15 minutes is just that walk around the block again. And what I find really interesting at the end here, Ella, is the link that you mentioned with anxiety and depression

as well. And there's so much to be said for good health behaviours, like what comes first, the chicken and the egg. Is it you improve your diet first and that picks up your mood? Or is it those 15 minutes of exercise picks up your mood so then you can start working. on other areas of your life. And this brings us back to the obesity discussion we had at the start where we have to have that kindness and compassion because starting anything that's new and different can be really difficult. It's overwhelming. What do I do first? I don't know. You're the expert having worked with so many clients through the clinic on this, but just personally and anecdotally, I think starting with diet first is really difficult when it comes to changing

your health. And jokes aside on all the kind of interests I have. at the moment on the more holistic side of health and wellness. I do think there is so much we said, be it exercise, be it, you know, some kind of connection to yourself and being a bit quiet and doing a quiet activity that takes away from the oversimulation of the world. It's amazing how all of these things, I think they just make it a little bit easier to want to look after yourself and nourish yourself. You know, you go on a run and you kind of want to keep doing nice things for yourself.

Do you know that's such a valid point? ever go and runs. But for me, it's like, you know, there's something about that kind of inherently positive cycle. And I don't think that often starts in the kitchen, personally. This is why it's difficult for the NHS, because in clinic, I have the luxury of working out what makes a person tick. And actually, I think I was one of the first ever nutrition clinics to hire psychologists in my team, because I've always believed, depending on the case, that actually a client might be better off first working with the psychologist on their relationship with food, so then they've got the health behaviours implemented, so then they can start looking at the diet.

And some clients do thrive first off dietary changes because it's the only thing they have control over that they can implement because even the thought of managing their time with exercise is too much, but they can manage what they put on their plate that day. So I think where it's so difficult, and that's, again, an access to healthcare issue, is that prescribing a one type approach just will never fit with everybody. We've all got to discover what makes us tick and what's achievable for us. And sometimes it's a little hand-holding nudge in the right direction. And other times it's a full-on prescriptive nudge in that direction.

So you're right. What makes different people tick? And I think nutrition can be incredibly overwhelming for people. But I've also seen cases where it has been more effective to start with that first. I think it depends on the individual. You've got to figure out your own chicken. egg. Okay, we have two relatively quick trends for you guys today. Did you see Rhee the campaign from Mumsnet on social media bands? Yes. And you know what? I still don't understand what's taking

this country so long. No, okay, if you haven't seen the campaign, it is on Instagram or just Google Mumsnet. It's unbelievable. So everyone I'm sure knows how cigarette packs change from being these like super cool, sexy, really aspirational pieces of packaging that were very kind of culturally relevant obviously being legislated to having the health warnings on them. And this is basically what MumsNet have mocked up. They look like a kind of Apple phone box. And they have slogans on them. So again, all the marketing is gone. All the shininess has gone. Instead, it's the box, the phone. and on the phone, just like a cigarette pack, it says things like addictive social media use in teens is linked to higher risk of suicidal behaviour. Three plus hours of social media a day makes teens more likely to self-harm.

Teen phone addiction doubles the risk of anxiety. Most phones have unlimited access to harmful content. Oh, that one at the end gets me, but it's so true, isn't it? And each image ends with that, you know, the same call to action. Email your MP and demand an under 16 social media ban. It's so compelling. It's incredibly brilliant in its simplicity. It's just a smartphone box with dark warnings that completely mirrors that of cigarettes. But it's a very compelling campaign. Anyway, if you haven't seen it, I think it's so interesting.

Can I add just one thing that I think must be really hard for parents is that to you and I, Ella, we've spent pretty much a lifetime on social media apps if you think about it. So we do understand the dangers out there, I still don't think people are aware that the access is so easy. I don't think many parents are still aware that it can be so dangerous because maybe they're not on it for work themselves. They don't realize they just use it for their inspirational viewing and they think, oh, what harm could it have? Well, I think that's one of the things that I've increasingly found really interesting is if I look at, I don't know, my mom or my father-in-law or even, to be honest, like me and my husband and how we use social media, don't get me wrong, there's a

reason I'm locked out of it. But I'm spending too long looking at people making bread, generally speaking. It's not like, yeah, it's not wildly offensive. And then, you know, where my cycle, you know, it becomes unhelpful is like a little too many fitness influences in bras doing things, which, you know, I just think it's like from a body image perspective, I don't think it's particularly helpful viewing. But I get a lot of World War III in panic, which, spikes my anxiety. That is not helpful. But what's really scary and I don't know if you've watched the Louis Theroooo documentary on the Manosphere yet. Producer Wilson, not any long. He's watched it. It's my Thursday topic point, Ella. Can't wait. Yeah. I mean, we'll go into it then, yeah,

on more detail Thursday. But I certainly watched it and was like, oh my God, I just didn't know this part of the internet really existed in the way that you uncover and it's absolutely petrifying what people are being exposed to. And then equally, yesterday, I was reading a piece. It was in The Times and it was about a man, generally like successful man who'd never struggled with mental health difficulties, came out of a marriage and basically the AI program from Gemini, Google Gemini. And it published, the father got access to the whole conversation and it publishes it. It's a very interesting read. I would really, it's very dark, but I would really recommend it.

But basically he falls in love with the AI. And the AI convinces him that he basically needs to get it a body and encourages him to do these illegal things. And then when he keeps failing at these missions, he takes his life because he can't be with his love. It's basically, sorry, I'm going off on a tangent. But I've just been very interested in how obviously the world is evolving from technology and AI perspective. And I think it's a really good campaign from Mumsnet because what's available to teenagers isn't just too many videos of bread. Thank you, MomsNet. We're here for it and we are behind you 100%. And our next trend, Ella, is totally opposite.

You couldn't get more opposite. Sunbed misinformation spreading online. Yeah, this just felt relevant before the summer in case anyone else has been seeing this. I thought this was wild. I came across this on BBC. I honestly just couldn't believe what I was reading. I felt like I went back in time 20 years. When you brought it up, I thought, really?

This is actually resurfaced? How? What is this? How? Yeah. There was an investigation that the BBC did and they identified hundreds of adverts across TikTok, Instagram, Facebook, promoting sunbeds. But not just promoting sunbeds, that's one thing.

Promoting sunbeds with claims that they provide health benefits. So some of the adverts were saying going on a sunbed for eight minutes could prevent colds and flu. Others claimed that ultraviolet rays in sunbeds could stimulate the thyroid gland to help someone lose weight. and other posts suggested sunbeds could help boost energy or treat skin conditions and mental health problems. Just complete naivety of understanding advertising claims from companies that are just trying to get you through the door. That is awful.

It's wild. And the ASA, which is the UK's advertising standards, authority, have already banned a handful of tanning ads for making these irresponsible health claims or suggesting that sunbeds were safe. And I, anyway, when I saw this, I was like, I do think it's worth just bringing it up because young people are the biggest sunbeds. users in the UK. I feel like when we were younger, it was very clear to us that some it's a very bad idea. And I think that might have skipped a generation or two. I still tried it though. Do you know what? Oh, I did. I knew. Yeah, because I've all, I'm, as everyone knows, I'm a big fake tan user if I have an event or something. It makes me feel better. And I just don't tan in the sun, so I don't even sit in the sun because I know it's bad for me. But yeah, I was sucked into

it. But this study, and I was 2025, UGov survey, that's a one in seven. 18 to 24 year olds have used sunbeds in the last year. It's absolutely nuts, I think. Nearly a quarter of under 25s wrongly believe some beds actually reduce the risk of skin cancer. But I can see where this comes from. It's those Instagram TikTok reels where people are anti-suncreen and are telling you the sun's rays are actually really good for you. That's one thing. But then encouraging you to go in a sunbed is like next level.

Anyway, I just wanted to wrap up by saying cancer research, UK, very, very clear here, using sunbeds. before the age of 35 increases melanoma risk by around 60%. Sunbed use causes hundreds of melanoma cases in UK every single year. UV radiation, ultraviolet radiation from sunbeds, is classified as a group 1 carcinogen, the same category as tobacco and asbestos, and sunbed used by under 18s has been illegal since 2011. Melanoma is now one of the most common cancers in young adults, particularly women and cancer research UK states there is no safe way to turn. using ultraviolet radiation, which is what sunbeds use. So just to be super, super, super clear on that, because that's, I feel like we see some trends.

We're like, ha, that's hilarious. And then some trends where you're like, please do not do that. And this is in the please, please, please do not do that category. And I think it also stems back to, like I conform. Like I said, I am a fake tan user if I have to get up on stage. Ella, you don't conform because you've got a beautiful natural palette. And I think for. That's very generous.

She's got a bead on it. But it's true. I just don't really know how to use fake tan. But I turn into a ghost. Like I am literally so pale. I could be transparent on stage. And I think that we have a complete lack of embracing, and I pull my hands up, maybe I should be more confident.

But fake tan is everywhere. And that's safe. I have nothing. I'm all for that you're not going to get cancer using fake tan. So go for it if it's going to stop you going to sunbat or sunbathing when you never tan like me. but we do need to start looking as a society that we live in the northern hemisphere and we're not all meant to be naturally sun-kissed all year round. I know. I want to end on a half-but I'm like, what's wrong with the world?

It's been an eclectic episode today, everybody. It has. I've really enjoyed it. I have thoroughly. And I'm looking forward to you all joining us on Thursday because we are going to go there with Manosphere and we have lots of different recommendations from our lovely listeners for the Extra Scoop. We have also going to talk about BMI myths, some viral debates on school desserts, fussy eaters, and yes, adding things into our diet. So lots and lots of stuff coming up on Thursday.

We will see you there. If you have any questions for us, hello at wellness-scoop.com. We love hearing from you. Otherwise, please don't use a sunbed, exercise for 15 minutes, and have a great day.