The Wellness Scoop - Food Noise, Breaking the Craving Cycle & 2-Minute Habits

Episode Date: May 7, 2026

This week on The Wellness Scoop, we answer your questions on some of the most complex and personal areas of health, from food noise and emotional eating to how to build habits that actually fit into real life. We break down what’s really driving cravings for ultra-processed foods and how to gently step out of that cycle, explore how to approach emotional eating with more compassion and structure, and look at what a realistic, holistic approach to wellness actually looks like when you’re balancing work, family and everything else. We also unpack what truly supports skin health beyond expensive routines, how to use food to support joint health and reduce inflammation, and share simple ways to bring more flavour and variety into everyday meals. Send your questions for our weekly Q&A to ⁠[e-mail]⁠ Recommendations:  At Home With The Furys on Netflix Yesteryear by Caro Claire Burke Walnuts in sourdough and Citizens of Soil subscription (from listener Sasha) The British Quinoa Company (courtesy of listener Bridget) The Way meditation app Find out more on Rhi and Ella: Check out Dr. Thivi's book, SkinFood: Your 4-Step Solution to Healthy, Happy Skin Order your copy of Ella's new book: ⁠⁠⁠⁠⁠⁠⁠Quick Wins: Healthy Cooking for Busy Lives⁠⁠⁠⁠⁠⁠⁠ Order your copy of Rhi's upcoming book: ⁠⁠⁠⁠⁠⁠⁠The Fibre Formula⁠⁠⁠⁠⁠ Sign up to ⁠Rhitrition+⁠ Get an exclusive 15% discount on your first Saily data plans! Use code Scoop at checkout. Download Saily app or go to to https://saily.com/scoop/ Learn more about your ad choices. Visit podcastchoices.com/adchoices

Welcome to the Wellness Scoop, your health and wellness inspiration. And as always, we are both here as your host. I'm Ella Mills. And I'm Rihanna Lambert and we are so excited today to be taking your questions. It's one of our favourite days of the week, so let's do it. Okay, guys, from your questions, we're going to talk about what food noise is and how to reduce it, how to break a craving cycle without extremes, emotional eating and building a healthier relationship with food, two-minute habits with that realistic

approach to wellness that we all love, what actually supports our skin health and what you can skip, very important on what you can skip, along routines and red light moths worth it, foods that support our joint health and reduce inflammation and simple dressings to elevate everyday meals. So it's a very jam-packed episode again, but Ella first, I need your recommendations. I can actually see the first one and I'm so with you. Oh my gosh. Okay, the first one is the Tyson Fury reality show on Netflix. I love Paris. I've never watched. I've never watched boxing match in my life. It's not my thing. I still won't. I know he's massive, like a mega sport star, but I don't know anything about him because this is just not my reme. But it was to be

number one on Netflix for a while. So whenever something's number one, I'm like, well, there's obviously something here. It's a very easy watch. It has all the makings of a good reality show because it's like they're so honest. You know, I love the Kardashians. I'm still watching the Kardashians. I'm that person. But they're not relatable in the way the furies are. No, but also they don't, when they started, they shared reality, whereas now everything's constructed reality, whereas they feel like this is the beauty, whereas obviously we all know the stuff is like edited and all the rest of it, but like you are really seeing interesting insights into people's real lives. And they're so candid, particularly about mental health, their relationship, like you can see these

are real life moments. These aren't fabricated storylines. Their belief in traditional values. What I have huge respect and admiration for is that they have a background, a traveler history, and he would rather go off in a caravan, with his kids, then check into a five-star hotel. And he's one of the wealthiest men in the world, right? Well, he's probably not one of the wealthiest men in the world, because we've now got all the billionaires, like tech billionaires,

but it's exceptionally wealthy man, for sure. But he has this interesting, consistent dialogue between this battle on fame, money. Being at the top of your game. Quiet and privacy. And it's this really interesting, I really enjoyed watching how that played out. It's the bravado of the boxing industry

that must be so terrifying, having to constantly have the tough guy. It's the very tough guy attitude because that's what sells tickets and arenas. Yeah, it's a great watch. I really recommend it. And Paris, I think, is a legend. An absolute legend.

I mean, I think any mother out there, or even if you're not mother, you see a woman with seven children and you are just in awe of how she functions. It's a good watch. So that's a good recommendation, everybody. My second recommendation, I mentioned it really briefly on Monday's episode,

is the book, Yesteryear. It's everywhere. I think it's sold out in places. It's a debut writer from the US, but I think the idea was picked up so quickly. I think she workshopped it with people like Anne Hathaway, the book, Anne Hathaway's now bought the rights to make the film. So it's kind of been mega very, very, very quickly.

I need to read it then before they make it into a series or a film. It is so weird. I really recommend it, but it's basically, it's about this fictional character, called Natalie and all the reviews talk about different parts of it. The interesting thing for me was this trad wife versus girl boss kind of influencer discussion which I think is so relevant because so often the people we see kind of picked up in the media on social media is you've got the comparisons between your kind of ballerina farm or Nara Smith. You know the do it from scratch,

have loads and loads of children in a ball gown. Can I say they're all women and this is a female thing again, trad wife. We're not going trad man, are we? Yeah, so it's that kind of element, that part of being a woman. Or you have, you know, people like Amagreed who've been in the press over the last few weeks saying they spend three hours a weekend with her children because that's what it takes to build a billion dollar company. I don't disagree with it. But it's interesting that basically the two, as in I don't disagree. Just don't marry up, do they? There's such extreme. To build a billion dollar company, you've got to make lots of compromises. And so I understand

what she's saying. But I just think it's this interesting thing where so often this view of a woman today feels so polarized. It's so confused. And I felt like everybody's so, it's so emotive for everyone because everyone's playing the role that only able to play. We can't wish upon ourselves a different role. Yeah, but this woman Nassi is quite, I find the character in the book very reflective of that because she basically chooses, she goes to Harvard, she quits Harvard, she marries the son of a billionaire who's a kind of moron and she chooses this trad wife life essentially. And she's constantly comparing it to the kind of corporate ladder life.

of her former roommate and people, her classmates at Harvard. And that part of it found so interesting. It's an interesting reflection as well on this idea of performing for an audience. Okay, it's a must read. Yeah, the world that we've created where we do perform for an audience and the pitfalls of that. But we're also craving going back to the reason those tradwife accounts are so popular. And I know a lot of people don't like that term tradwife. And I respect that completely.

We've come so far as women. I understand the use of the language. But that's why people are craving that disconnection. Exactly. But it's still performative. And they over glamorization of it. And then basically when it all kind of gets exposed, essentially the crux of the stories that she then wakes up in the 19th century

and has to actually live out. With no electricity, yeah. No, thank you. Or like raw milk looks a bit different when it's in a bucket with feces around the edge. Or like you don't actually have a washing machine where she had hidden all the washing machines to make it look perfect. Anyway, I just think it had some really interesting reflections on today's society, the role of women, the polarisation. this kind of living your life for other people

and the constant need of validation. Imagine going back to having no sanitary products. I mean, gosh, it's so, it's very interesting read. Oh, I love it already. Yeah, so I really recommend. That was a really good recommendation. How about you? Mine is not that deep at all.

But I became fascinated. I didn't know much about the Kennedys before. I started watching Love Story. I haven't watched it yet. On Disney Plus. It's really good. But because if you're into history, it's just so tragically sad,

that image of John Kennedy saluting when he was like, I think he was like four or three, maybe two even, I don't know, he was just a little tiny boy when his father was assassinated, JFK, and you just think the whole story, and it's a very tragic ending as well. And you to watch it. And then I discovered there's this thing called the Kennedy curse,

and then I looked into it, and I could not get over what I was reading. It's absolutely horrendous, and it's so sad. So actually, I'm not selling this very well as I go and watch this really sad thing, but it is a very good watch and you just fit a lot of empathy for them actually as a family. I have nothing else to report, but we've got recommendations from you. Sasha has written in. She said, hi, Ella and Rie. I love the podcast and your recommendations. I wanted to share two today of my own.

First, I also make sourdough. I've started adding walnuts in it to make a walnut loaf. The nuts add such a good flavour to the bread and become so delicious when baked. Hope this still retains the walnut's benefits, but really yummy either way. And she also says, I add in the second stretch and fold for any other salad makers. Okay, so that's the technique, the second stretch and fold. And then number two, she said, for my partner's birthday, I got him a subscription to Citizens of Soil who sent 500 miller of an artisan olive oil each month to try.

Each time, a different place in the world. So the oil is flavorful and delicious. I can't compare it to supermarket brands. It just feels like such a nice luxury each time we use it. And you also get a little fact card which tells you about the olive farmers who make the olive oil, which makes it feel very special. So have a great week, she says, and thank you, Sasha. I love that.

So we've got to add nuts to our salad. And citizens of soil. I've used that olive oil. It is so good. And Regis to confirm, you don't lose the benefits of the walnuts when you bake them, do you? No, you don't. There's always this debate about heating food and baking, but I just say chuck it all in. Better to get it in.

Better to get it in. Okay, we have a second rec from Bridgett, who said, I listened to this episode where you mentioned quinoa. We were talking about all the brilliant things about quinoa the other day, and I've since been on quite a quinoa role. She has a recommendation about quinoa. She thought our other listeners would be interested to know you can get quinoa that's grown in the UK now by the British Keenwai company. They're based in Shropshire, which is where she lives. So I love that. Thanks, Bridget.

I love that so much. Great wrecks, everyone. Keep them coming our way. We need the inspo in our lives. So our first list of question today is from Alice. It is, Alice says I've started adding more plant diverse into my diet and have found this fairly straightforward. That's great to hear.

But what I haven't been able to change is the food noise or addiction I have to ultra-process foods. For me, this is mainly confectionery and fizzy drinks. I find that I just don't feel satisfied even though I'm not hungry unless I have them daily. I'm slightly overweight, but I'm trying to increase my movement and mindfulness and I get more than enough sleep. Can you help me? How do I stop the food noise or addiction without turning to potentially harmful medications? It's such a good question. Very brave to write in.

The constant pull towards certain foods is, I think, echoed everywhere. And it's very clever marketing from the food industry. It's childhood relationships of food that we've built, things that feel our brain. But food noise is such an interesting term because I feel it's been used a lot in the media recently. It feels very new. It feels very related to GLP once. I'd never heard of it before, not really, before we were talking about how a Zempic initially, cut out food noise. How do you officially define it? Well, we actually have used it in the eating

disorder realm for many years. Interesting. But we'd call it that internal voice, you know, the voice of the disorder itself that you're constantly having to grapple against. Whereas food noise, I think, refers to marketing environment just as much as that pull and voice in your head. So biology and environment, whereas, yeah, the voice in your head with an eating disorder, that internalized voice, obviously internal. Yeah, I was looking up different definitions for interesting, and it is exactly that. It's the persistent, intrusive, mental chatter, cravings and constant thought about food that occur even when you're not physically hungry, often described as a preoccupation with

eating. It can make it hard to focus on other tasks and lead to overeating or non-healthy snacking. And that's a cycle. So eating is a psychological illness. We have to remember it's a huge psychological component there. But many UPF, so ultra-process foods, are designed, as we've discussed before. If you go back to last summer, we did a lot on ultra-prosephic. processed foods because my book, The Unprocessed Plate, came out and they are designed to be

hyper palatable, and we know that there is a dopamine reward cycle that Ella and I have discussed a lot with foods that are a combination of sugar, fat, salt, additives, texture, just to stimulate those reward pathways. They're designed very cleverly, so it is harder to resist them. It's not you, and I really can't bear it when there's a big thing going on in the UK at the moment on a program called I'm a celebrity with this huge controversial situation on, are they bullying, are they not bullying? A lack of understanding and empathy for somebody else's condition or illness, you know, just get up and crack on. It's very similar to the way people

talk about willpower with food. They just expect people to be able to resist. And it's, it's not that at all. It's your chemistry of your brain. You can't override it actually. So it's not just hunger. It's about being satisfied by foods, Ella. And sadly, the food system and the food environment is not built to give you satisfaction. It's built to have you wanting more. Then there's the practical sense of like, you know, you walk into, I don't know for me, you know, I'll go to the train station later today and I'll arrive and I am just like, there's a cookie stand, there's a donut stand, you know, W.H. Smith is just like, the cupcake stand. The cupcake stand, W.H. Smith is just bursting with sweets and chocolate. And the kids,

every time you go past it, no wonder. They're like, oh, can we get a cupcake, mommy? I mean, it's literally everywhere. It's everywhere. And it is very, very overwhelming. I remember when I first moved to London when I was a teenager, I was so. overwhelmed by Paddington Station. I'd never seen anything like it in my life, like all the different stands. And I did used to buy Millie's cookies all the time. Yeah. Oh my God. You still have the Smarties ones. Me too. Anyway, that's a totally off topic. So what can you do? There are a few evidence-based strategies to help you tackle this. First of all, your meals have to be satisfying and they have to include whole foods. They need to fill you up, the fiber, the protein,

the healthy fats, because that is what helps regulate your appetite hormones. The problem with UPFs that lack the fiber that lack the whole food ingredients within your food is that they will not leave you feeling satisfied. They don't feed your microbiome. And you want all of that signaling in your body with your gut brain axes to be constantly communicating. And that means feeding the food your gut bugs love. Don't let yourself get overly hungry. Again, meals being planned is important if this is you and you're struggling with food noise because sadly, we know if you go into a supermarket when you're starving, you're more likely to buy so many things. That's scientific research that you don't need. We all do it. So don't let yourself get overly hungry. So plan out your meals and you're snacked in.

back to Monday's episode, pack a little snack tin, and think about adding in. Let's talk about 30 plants a week. Let's talk about adding in and trying to hit that fiber goal rather than calories and restriction, which is predominant in the fitness industry still today. A hundred percent. And I think that, you know, really always talk about it, but it's so true with that not restricting. It's like, if you really love sweets, like, if you tell yourself you can never eat sweets again, all you're going to want to do is eat sweets, whereas if you're like, no, it's okay, I can have a sweet after dinner, for sure. but it's part of you're full, you're satisfied, you know, you made sure you know,

added in some pasta or some rice or whatever into the meals. So it's like it's genuinely filling your full. Of course you can have a sweet and enjoy it. Because I think as soon as you tell yourself, I'll never have that again, you know, probably everyone's been there. All you want to do is eat it. That's exactly it. If you allow yourself enjoyed items, you're less like you to overeat on them.

It's scientific fact. Look at the habit loop. What time of day does this usually occur? Is it the environment? Is it the same room? Do you always snack or get the food noise when the TV's on in the lounge and you are driven towards that one snack drawer in the house? And part of the food environment we live in is part of the work we do in the nutrition clinic.

And in fact, we'll do a journey on relationships with food on the plus platform. But it's really important to notice what's going around. Sometimes you have to put a stop delayed technique in, take a big breath and speak out loud to yourself. Why am I feeling like this right now? Is this habitual? Am I low? Have I had a bad day?

what can I do instead of looking towards food in that moment and then still go ahead and eat the food, but it takes time to break these cycles. But fizzy drinks, I think, as well, they're one of the things that we can get a nice sensory experience from, so why not try kombucha, sparkling waters, all sorts of things, Ella. There's loads of techniques, but it's hard when you're on your own and you've got no support.

So I hope we've helped. Yeah, I hope so. And just, you know, fostering that awareness of it is so important. Yeah, 100%. One day you're negotiating with suppliers. The next, you're installing a shelf in the back room. Running a business means moving in many directions all the time. TD's new small business banking accounts are built for how your business moves.

It's how we're making banking more human. Okay, our second question today comes from Keita, who has asked, research increasingly supports a holistic approach to wellness. That's right. How do you implement this? In your own lives, I personally struggle with even planning small chunks of wellness while balancing work and a baby. Do you recommend small daily wins?

like two minute meditations, longer weekly sessions or just taking a win wherever you can. I really like how you phrase that question, Kita. Yeah. And I think again, it's what works for you. Ella, perhaps us sharing a little bit, but remembering you've got to find the approach that's going to work for you. Ella, what would your approach be there? Yeah, I mean, I completely second that you've got to find the approach that works for you. I mean, I'd say like for most of the last 15 years, it was always like one minute wins.

You know, I particularly had a period. Yeah, five years or so, like the last part that I would. was running to the Chisela and when the kids were young, like, you know, it was just take a 30 second win where I could, you know, just walking five minutes longer or, you know, actually cooking dinner or something like that. But I was so stretched for time and I was really struggling and to add things in. We just didn't have any time. And so it was always, you know, really trying to do a five-minute meditation. It was trying to go outside for five minutes at some point during the day just to get a coffee or something, but just to get outside. I would just take any win where we're very,

could and it was taking the pressure off to kind of be quote unquote perfect whereas now you know I'm not working full time I've got quite a lot of time in my life and I can be completely honest about that and so I feel like I can do better than that than that because I know actually walking more and exercising it's so good for me you know cooking dinner like I've got time to do all of that so actually you know my approach to wellness is really different than it used to be like I'm doing 40 minutes of meditation most day I would never have done that in the past. So again, I think it's a great example of the fact that everyone, your life, A, ebbs and flows, but, you know, there'll be a moment where you don't have a, you know, tiny baby because there'll be 40,

and then you'll have loads of time in your life. And it might all be different. So I think emulating other people, which I know is not your question at all, it's always a kind of dangerous game, because as I said, it's always different for people at different times. But personally, I think whatever you're doing, you should take any win you could. And it's all about what fits into your life. but I think any research generally is like consistency trumps perfection every time. And so if every day you can do something that's great for stress management and your relationship

with yourself like a two minute meditation, if you could do that every day, that is going to have such a bigger impact on your life than once a week doing a 20 minute meditation, infinitely more so same with exercise. If you can do a 20 minute walk every day on your lunch break or you can do a 10 or 15 Dean Miner, you know, at home, YouTube, workout consistently across the week, that will help you both with your physical and your mental health infinitely more than one massive session on the weekend. I love that. That's really true. I've actively found setting goals that are lower than I previously would have set have enabled me to stick at them, like the one gym session a week or one home

workout a week. And I maybe say, I'll just do 10 minutes. So if your baby's happy at one point in the day, then you get to choose your win. When they're content and they're sat down happy with something, why don't you just lie on the floor next to them and try and do some deep breathing for a few minutes? I think it's, I obviously don't know what age your little one is, but what I would say is fresh air when you've got a baby is an absolute godsend.

So maybe it's just like putting them in the pram or sling or whatever, depending on the age, just getting out for a walk around the blocks. I just remember that stage. I'm again at a very different point with two children that couldn't yet dress themselves and eat. I mean, they're three and six at the moment. The little one's about to be four as well soon. So my wins now ask, I diarise everything.

I have to diarize a meeting with a friend a couple of weeks a month in advance where it won't happen. And then I have to organise childcare for that to happen. And if I don't use the schedule or the diary, there is no way it will happen. So yeah, I think that's the way to look at it. Do what you definitely can. But celebrate that. Like each little thing is. They're phases.

For sure. past Tom Hanks says. And I always just think it is that sense of like if you think about the habits you can stick with those are the ones to focus on and generally they're like the really simple ones. Like meeting a friend and batch cooking to meals and you know those 10 minute workouts you like or just lying on the floor and just putting on a piece that you know what always picks up mood that's so underrated is just putting on a relaxing piece of music. I think for me I would always say to people little wins always.

ways and consistency will always trump perfectionism. So you could do one perfect meditation, one perfect workout, one perfect meal, but the rest of the six other six days of the week, do nothing. Those things won't really make much difference at all to your health. Whereas if you can have little tiny bits every day, that will add up. It's that, you know, I love that idea that one percent better every day. You get one percent closer to your goal every day. What was the, um, a few weeks ago, what they said I could just 11 minutes more of was it sleep? Yeah. It's bizarre, the research that comes out. But honestly, you're doing amazing anyway, just asking this question. Now, our next question's from Becky. I was wondering, she says,

if you could speak more about skin. This is a side of wellness that I feel completely overwhelmed by. And you can end up spending a fortune is so true without knowing if anything is actually working. I know we should be eating and drinking well to support skin health, but I'm also led to believe we should have some sort of skincare routine. there are so many products and ingredients and routines that can end up being, you know, 20 steps long and very expensive. Could you please explain what is actually proven to work and what we should avoid and whether things like red light masks are worth it? Now, I contacted Dr. Thithi, who is a dermatologist and a registered nutritionist and she's got the most amazing voice note on this, Ella. Fantastic. Over to Thivvy then. Yes, it is really important to eat well and follow a balanced diet.

not too much alcohol, not too much caffeine for healthy skin. But it's also important to have a skincare routine. And this really doesn't have to be complicated. It doesn't have to be expensive. It should be personal though. So your skincare routine really depends on what your skin type is and what sort of skin issues that you're tackling. Maybe you don't have any skin issues

and you just want to look after your skin. In that case, it's important to cleanse. So at least at night, but sometimes also twice a day. some people do like to cleanse their skin in the morning. And a gentle cleanser is really the best thing. And if you do wear makeup in the day or if you're wearing sunscreen on a daily basis, it is also important to think about double cleansing in the evening. In terms of other ingredients in your skincare routine,

simple skincare routine that I often recommend in the clinic is to cleanse. Follow this with a very good vitamin C serum. And then a moisturiser SPF. and particularly now as it's getting sunnier, I would recommend an SPF on a daily basis. In the evening, you can have a nice moisturiser, but if you're targeting things like some breakouts or pigmentation or fine lines,

you could think about adding a retinal. If you are planning to have a baby or if you're pregnant, you could think about having an azaleic acid serum in the evening instead. That's a lovely skincare ingredient that really helps to improve skin brightness and texture and tone. So as I said, it doesn't have to be expensive, it doesn't have to be complicated, but just something that is easy to stick to and will fit in really easily with your lifestyle.

You also asked about red light masks. Yes, red light masks are sort of the cherry on the top. So once you've got your skincare routine in place and you're happy with that, a red light mask is something you can think about. So what does it help with? So there is evidence to show that it can help with fine. lines, redness and skin tone as well and general skin brightening. The thing with the red light mask is if you're going to invest in one, you do have to do it quite regularly. They're expensive

and they do work if you do them, but you've got to be thinking about using them at least three or four times a week. So it's whether or not you are ready for that sort of commitment. It depends on your schedule, of course, and whether you want to invest in one. Any questions? Please do send them my way. Thank you. that was so helpful. I actually don't use vitamin C. So maybe that's the inspo. I needed there, but I do love my red light mask.

I do think it works. Anyway, but yes, you know, look, there's no magical cure for any of this and skin's so individual. And obviously we do know as well. Things like stress, sleep, hormones, all affect our skin health as well. But essentially, it's just like we always say

when it comes to nutrition, you know, you want that healthy Mediterranean-S diet, you know, balanced diet, rich in fiber, lots of plant diversity, loads of healthy fats, hydration, the basics. Yeah, 100%. I've got a fun skin fact for you. Oh, give it to us. I mean, this is probably going to get a headline or a paper thing on it soon.

I bet you it will come around. Lycopene from tomatoes, the antioxidant, when it's cooked tomatoes, they release more lactapine. It's one of those rare foods or fruits that it's actually better to cook it than to have it just plucked off the plant. In some studies, research has shown that the carotenoids like lycopene can help protect the skin against UV-induced sun damage. That does not mean replace your sunscreen with tomatoes. But it does mean, and it is confirmed, the participants that consume even tomato paste, which is rich in lycopene, daily for 12 weeks, showed reduced sensitivity to UV-induced redness and protective against sun damage at cellular level. So what we're basically saying is a Mediterranean diet.

It is exactly what you need to help protect your skin, but keep the sunscreen. Exactly. It's just, you know, we said, So we were just saying about the little wins, the basics, always trump everything else. They absolutely do. Okay, Karina has said, Re, I was wondering if you could speak about what natural foods to focus on for better joint health. I mean, my 30s, I've had joint issues since my early 20s. And the only way I've managed my pain and inflammation has been three supplements like glucosamine and chronicitin. I'd love to know if there are food-based approaches that could help support me.

Gosh, nutrition and joint health, Ella, big discussion. And lots of research with things like amygic three in college. Actually, the only thing that backs up collagen consumption is joint health. But, yes, so diet does play a really supportive right. I'm glad you've asked the question because those supplements in particular are often discussed, but I actually think, again, dietary pattern is probably more important than individual supplements alone. So when you think about joint health, you want to reduce inflammation in your body overall. We've discussed that today.

That comes from feeding your gut bugs well and they train your immune system and help keep things healthy and ticking along. Yeah, and thinking about that Mediterranean-style diet. Yep, richer of your olive oil and your tomatoes, all of that. Cartilage support, which means you're consuming enough of your protein and collagen within your diet as well. Amiga-3s help with healthy fats and cell membranes and overall musculosacolital health. So rather than like one food, it's that overall diet. But omega-3s have the strongest evidence for joint health. And if you're not eating oily fish once or twice a week,

In fact, I don't know if you just saw, I was going to put it in one of the show notes. I completely forgot. Waitrose have just taken mackerel off their entire. Macrault's no longer sustainable. I mean, no fish is sustainable. Macroles now, bye-bye mackerel. Just like we said goodbye to tuna being a source of Amiga 3 10 years ago, mackerel's now been overfarmed.

Yes, so waitress have stopped selling it full stop. Because I'm, bravo, waitros. I want to clap them and say, well done. We need to look at diverse sources of fish. And actually, I'd urge you to get more plants. sources in daily light walnuts and cheer seeds and flax seeds and things because salmon, again, like we discussed on Monday's episode with the Don't Buy It campaign, check your quality salmon and sardines are actually a really good one. But I always get very aware of saying that.

They're a big trend at the moment as well. That's the problem though and then they'll become overfarm too. So anyway, you need oily fish, you need amigas, if not take a supplement, a plant-based algae. Lots of antioxidants from your wonderful diet. They help feed the gut bug too, help with the salining within your gut, your gut lining, your gut wall, vitamin C rich foods, which help the structure of collagen forms. You can't just have protein in your diet without vitamin C because that doesn't help build the skeletal structures and mesh of collagen.

Protein in the diet, gut health axes, that's what I would say. But if we're going to discuss these supplements, glucosamine and chondotone, no, I can't say it, conodrotin. It's a hard word, chronotin, is there? Protitin. These are two of the most commonly used supplements. I see it all the time in the clinic.

Some studies do show small improvements. And actually, I see glucosamine recommended more so. But there are other high quality analysis that show no benefit. So I actually do think the best thing you can do is to support your diet. And when it comes to the collagen research, in 2024, there was a meta-analysis that looked at the 35 randomized control trials that have been researched so far. and they all found collagen supplements to be small to moderate for improvement. Ultimately, your diet is really important with joint health. Yeah, but the most research one really in terms of supplements actually interesting is collagen.

I know, which is not to do with how you look. It's that baby toe always say. Okay, Joanna has sent us our final question for today. Joanna has said, finally, thank you for the incredible, informative and helpful podcast. I've been a listener since the start. Thanks, Joanna. It inspires me to make healthier choices for me and my family. My weekly go-to batch cook is a big tray of raced veggies, which everyone's need to using up,

usually courgeps, carrots, red onion, cherry tomatoes, etc. With butter beans and chickpeas. I roast these with olive oil and you used to add feta cheese towards the end. I have this either on its own or mixed with whole grain rice, quinoa pasta. My husband often has it as a side to meat or chicken, etc. I'd love some ideas, quick, easy dressings, which would go well with this, to mix up a bit and also make it a bit less dry without having to use oil excessively. bonus would be to have something it could also make in a big batch that would keep in the fridge for a week or two.

Nice question. Ella, I think this is 100% your remit because I think over the years in your books, you've probably done so many dressings. But I just want to shout out butter bean dips because I'm obsessed. I'm just going for a phase. Yeah. And also, Joanna, I so agree with you that, like, roasting things like that, I'll do that, like, all the leftover veg, chuck it in the oven, and then you'll do a big batch exactly of kinawa, a nice dip, and then you can have lunch ready to go. And you literally, and then you could add some fresh.

greens or avocado or whatever you've got lying around to mix and match it. But you have the base, which is just amazing. You don't have to keep cooking lunch. But I also agree you want some nice dressings. At the moment, I am obsessed with chili oil. It's just my favourite food. I just can't stop eating chili oil. I've got an obsession was I never normally like spicy foods.

A new love of chili oil. It is gold, isn't it? I know. I put it on pizza the other day. Oh my God, yeah. So good on pizza. Is that embarrassing? No, loads of pizza is.

give you chili oils put it on. Okay, fine. Because I've never had that before. I really enjoyed it. Oh my gosh, I love it. And so I've been doing tahini and chili oil. So tahini, honey, honey, I love to maple. I love tahini and honey together. And chili oil is just stunning. Squeeze of lemon. Oh, I'm so hungry. Olive oil. Oh my gosh. That is my, that is just so good. You can do the same without chili oil and just to make it more like lemon and tahini. That's absolutely delicious. Tahini is so good for you as well. Tihini's just sesame is ground. And I actually think tahini is such a wonderful opportunity for nut allergy. If you're not allergic to sesame as well, it's a great replacement for nut butter. Yeah, exactly. Pesto is a really nice one as well. You can do like

Pesto yoghurt. That's a really nice little dip or a pestoie dressing. Very much recommend that. Meso dressings are amazing. So more kind of Asian-inspired. I love a miso dressing. I love a miso dressing. It has to be a bit sweet. I'm just still obsessed with hot honey as well. Hot honey is so good. Hot honey with miso. Yeah. And. Oh, good. we're coming up to lunchtime as we're recording this. I know, I'm so hungry. We're so hungry. And I don't have time to get of something proper to eat between this.

My next thing. I have to go to the station. Yeah. Okay, so right. Then you could also reset dip. So, you know, instead of having chickmies and butterbees in there, you could use one of them and do like a really delicious creamy dip to have on the side. Like cumin, again, maybe some herbs.

That would be delicious. You're just simple mustard vinegar. Like dish on mustard, delicious. I did love those like they used to be so popular for kale salads, the kind of Dijon mustard, soaked cashews, nutritional yeast, lemon, olive oil type, creamy dressing. I still love that. I need to make that actually. It's a lot of effort though, the cashews.

Yeah, it is. But actually, if you make it in a batch, it is so much. Then you can batch it. Yeah. So that's what I would do. Yeah, I mean, great. There's a final quick question as well from Ellie at the end there. Ella mentioned in one of your podcasts that she has recently been loving a meditation

app of course. I can't find it in the show notes. Please, can you remind me which one it was? It's called The Way. It is really, I feel like I've downloaded and tried every meditation, breath, et cetera, app out there over the last how many years. It's called The Way. It's just so good. And you can't choose. It's a path. It's like you just, that's the one of the day. You can choose how long it you do between 10 and 30 minutes, but you can't choose the meditation. and it's really amazing for kind of teaching you. I'm so impressed by it. Okay, it's got a higher review.

Oh my gosh, if you want to start having kind of 10 minutes of calm in your life, it's the best tool I've ever found. I'm going to download it on the train home. Yeah, I'm actually going to try it the way. Yeah. Yeah, it's amazing. I really, really, really, really recommend it.

I actually listened to the founder of it on Dr. Chattery's podcast a while ago, and that's what got me on to it. And anyway, I'm kind of bawled over. it's like so superior. Amazing. Okay, well, there we have it. Thank you, everybody, for tuning in today. We've covered a lot again.

Some amazing recommendations today. A smorgasbord. We have. I love that. We will see you on Monday for our Headlines that Matter episode and just drop us an email. Let us know if you have any other recommendations because they're coming in thick and fast. They are hello at wellness hyphenscoop.com. Otherwise, have a lovely day, guys.

Bye. Bye.