The Wellness Scoop - ​​Habit Stacking, Sugar vs Sweeteners & Adaptogens

Episode Date: October 9, 2025

This week on The Wellness Scoop we’re answering your questions, starting with one of the most common debates: is it better to add sugar or a sweetener to your tea? We’ll look at what the latest science and WHO guidance actually says, and the best way to approach it long term. We then dive into fibre, the difference between soluble and insoluble, how they work together in the gut, and whether you really need to worry about getting the perfect balance between the two. Next up, calcium. If you eat little or no dairy, how can you still meet your needs? We’ll cover the top plant-based sources, from sesame seeds and hummus to calcium-set tofu and fortified milks, plus why vitamin D is just as important for absorption. We also unpack the growing trend for adaptogens like ashwagandha, maca and lion’s mane, asking how much evidence there really is behind the hype and whether they’re worth the spend. And finally, how to keep your healthy eating habits going as the seasons change. We’ll explore habit stacking, the behavioural science behind linking new habits to ones you already do, and share practical ways to boost the nutrition of your favourite autumn comfort foods so you can carry your summer momentum through the darker months. Recommendations: Rhi’s new book : Pre order The Fibre Formula ⁠https://geni.us/TheFibreFormula White Mausu Smoky Chilli Oil  The Island of Missing Trees by Elif Shafak  Find out more from the amazing Sophie Bertrand HERE and order a copy of her book, Forking Wellness Learn more about your ad choices. Visit podcastchoices.com/adchoices

Maybe it's just a phase you're going through. You'll get over it. I can't help you with that. The next appointment is in six months. You're not alone. Finding mental health support shouldn't leave you feeling more lost. At CAMH, we know how frustrating it can be trying to access care. We're working to build a future where the path to support is clear,

and every step forward feels like progress. Not another wrong turn. Visit camh.ca to help us forge a better path for mental health care. Welcome to the Wellness Scoop, your weekly dose of health and wellness inspiration. And as always, we are here as your host. I'm Ella Mills. And I'm Rihanna Lambert. And today we dive into all of the questions that you have for all of us. And gosh, there are so many good ones. There are so many good ones.

So Ella, have you got any recommendations that we should be trying this week? Oh my gosh, I do. I've got two for you. Having on Monday said, nothing to tell you about my week. I've got two good wrecks guys. So I'm making up for my pathetic performance on Monday. Okay, I've just finished. I'm in such a reading phase at the moment. I love it. I read this summer a book called There Arele Rivers in the Sky by Elif Shafak or Elif Shafak. I'm so sorry if I'm not pronouncing it correctly. She's the most amazing author and I loved it and so many people in this community then recommended some of her other books. Number one was the island of missing trees. So we've just read it. I've just finished it. I'm

really trying to read and not scroll and I've become that person at like a doctor's appointment. I was sitting in the waiting room reading my book. I love that. I did feel quite smart if I'm just completely honest about it. I was like, I'm that person. I like to be that person. That's so good. It's great for you. God, it's good. You feel so much calmer as a joke. I love reading now. You've really got me back into it. It was such a beautiful book. She writes so wonderfully. She's quite an unusual writer the way she weaves together different stories from different time periods, often decades, or in the case of there are rivers in the sky, hundreds of years apart. And in the way, the narrative kind of weaves together to unveil itself.

It's really beautiful. And there's such a kind of theme of conflict and how actually the kind of human story can overcome that and bringing people together. And she's just a beautiful, beautiful writer. Anyway, the island of missing trees. Again, her first book took me a little bit of time to get into. I'd say it took me about 50 pages here. There's a kind of a fig tree that's not talking, but like you hear a narrative from a fig tree. And it definitely took me a moment to like get comfortable with that.

I love figs. That's great. I'll bring it for you next week. It's beautiful. Anyway, so if you're looking for a book, the island of missing trees is fantastic. And one more, I am obsessed with chili oil at the moment. Yes. I am embarrassed by the rate of which I go through it and the fact that I put it on everything.

That's me with truffle oil. Oh my gosh. I am truffle oil obsessed. Okay, well, if anyone else is into chili oil, I'm sure you've tried this one, but if you haven't, the white Mazau or Mazu, my pronunciation, maybe it's not going today, but they spell it M-A-U-S-U. It's a brand. They make lots of different ones, like a black bean ryu, for example, but they're smoky chili oil. Smoky. A hundred out of ten.

Oh, a hundred out of ten. A hundred out of ten. Okay, really, if you've got any wrecks for us this week. Just don't think salads have to be cold. We're going into winter. Make hot salads. I love hot salads. Yes.

quickest easiest thing to make in the world isn't it? You just roast the veg on a tray like a tray bake or beans in a pan and chuck them into your base. Exactly. So my husband hates cold food. It's a very, very weird thing. So does mine. Okay so overheating it though. Overheating and he thinks

his family heat all the plates before they eat. I don't have time for that. I mean his idea of hell on earth is like a potato salad or a pasta salad like oh my gosh. Whereas I would very happily, I am that person that also eats cold pizza the next day. He says if it's meant to be cold, like ice cream, it's okay.

But if it's not meant to be cold like a pasta salad, the devil's work. Well, if he reheated that salad, he'd get more resistant starch, talking of fibre, which is very beneficial for you. Matthew Mills, dear, you hear that. Anyway, and so we are big warm salad advocates in our house, and they are delicious. It's just the same as your normal salad. Chuck everything in it. I was putting walnuts in it, a bit of blue cheese, cranberries.

I was chucking everything I had in with this roasted, butternut squash on spinach. I also made a doll this weekend. I actually did do more than I realized. And a cake. I made a lemon cake. Domestic goddess right here. For me, it comes in bursts.

I might just be in the mood once a month and cook everything. I love it. Yeah. Well, let's hope it lasts. Everybody, let's move on to your amazing questions. Our first question comes from Claire in Buckingham. Thank you so much for your podcast. You're doing an amazing job.

Thank you, Claire. and informing all your listeners are facts against fiction, and it's making it so much easier for me to navigate. Thank you so much. I've been changing my food habits, adding lots more chickpeas and lentils to dinner as meat replacements, and really trying to cut down on UPSs. However, I absolutely love my cup of tea,

and I have a real sweet tooth and a love of sugar in my tea. Am I better using a spoonful of sugar or a sweetener? There's so much information or perhaps misinformation about sweetness out there, and I just don't know what's better. Keep going. I love my double dose of the wellness scoop each week. I thought this was a great question because sugar versus sweetness feels highly relevant. It's really relevant, but also how many cups of tea are you having a day?

My first bit of advice would be just have the sugar you enjoy in your one cup of tea a day. But if you are a six or seven cups of tea a day type of girl, then let's address how much sugar you're having in your tea because that does make a difference, but it's just such a small amount across the course of a day depending on your diet. But ultimately, I always try and tell clients aim for just a reduced amount of sugar, over the sweetener because there's no evidence from the World Health Organization that adding sweeteners is a good way for a weight loss tool or sugar reduction unless you're diabetic and you physically can't have that same insulin response to actual sugar in your bloodstream. So ultimately, even though sweeteners are safe, Ella, to conclude that really quickly,

I would just try and limit the amount of sugar you have and wean yourself off it, if that means. Or go for a milk that tastes sweeter. So tea is a funny one. There are people out there like my husband who wants tea to sit there until it stains on the top. Like it has to brew for quite a while. Then you add the milk. And the only milk replacement I found from cow's milk that he enjoys that's a bit sweeter is the oat milk, Sammy Skim, the only one. But some people wouldn't want rice milk even though it's sweeter in their tea or oat milk.

Yeah, I think it's personal. It's really personal. So sweetness are quite a weird one, aren't they? So they aren't so sweet. they're normally about 200 to 700 times sweeter than sugar, which is why you obviously only need a tiny amount. And because of the way they're produced, they are also classified as UPFs, as ultra-processed foods.

And as Rees said, like your regulatory bodies, the NHS or the FDA, they all say that approved sweetness are safe to use in moderate amounts. But some of them, the side effects, Ella, like often it's gastro side effects and xylitol, which even though it's used in toothpaste, because it's the one that cleans, potentially helps with your teeth. It can cause an excess, obviously, diarrhea, urephatol is another one that's not great for stomach symptoms. Stavia is the more natural of the sweetener classification that I would probably say go for Stavia if you're having a sweetener. But again, like you said, times 200 on the tongue, sometimes you can want more sugar after having a sweetener.

This to me is the really important takeover. So 2023, the World Health Organization, they actually release new guidelines on non-sugar sweeteners. And they recommended against their use to control body weight or reduce the risk of non-communicable diseases. And I think people think, oh, it's healthier to have a sweetener. And they were very clear on this recommendation, which was based on a systemic review of all the available evidence. And it concluded that replacing sugar with sweetness does not provide any long-term benefit to reduce body fat in either adults or children. And their review also suggested there could be, and as I said, they are all classified disabled at the moment, but there could be potentially. undesirable effects from very long-term use, including an increased risk of type 2 diabetes,

cardiovascular disease. Basically, the recommendation for everyone to raise point, except individuals with pre-existing diabetes, who have to look at sugar very differently, that actually sugar, but maybe just a little bit less sugar, is much better. Yeah, I think so. Not not to scare anybody, but yeah, I really just think of it, especially if it's only that one cup of day, I wouldn't worry about it too much. But obviously, we do all consume. too much sugar as a nation. It's action on sugar, as soon doing their piece. I've just signed up to support them on reducing sugar. I think we, on average, consume definitely double the amount we're meant to have a day. So good to discuss, I think. Important. But I think unless you

are diabetic, sugar trumps sweetness. A thousand percent agree. The next question we have, Ella, is from Katie. She said, I've just seen the podcast from last week with listener and questions. A really helpful and insightful episode. Thank you, Katie. She said, I had a follow-up question about the fibre discussion, please. Thank you to Rhee for explaining the difference between soluble and insoluble fibre because she's always been confused about that. And she said, I'm going to be picturing the glass of water to understand it always. If anyone remembers last week, we discussed the fact that if you put some broccoli in a glass of water, it won't just disintegrate straight away because it's got a lot of insoluble fiber

and on a basic science level, if you put oats in water, they will start to disintegrate more rapidly because they contain a lot of soluble fibre and what these do in the gut. But she said, is there a preference between one or the other? She said, re-commented that they're both important, I did, but she's wondering if our diets have a larger quantity of soluble or insoluble that could cause difficulties such as increased bloating, constipation, looser bowel movements, exactly, all that sort of thing. She's asking, is there a perfect balance? Is there a perfect balance between soluble and insoluble fibre?

I honestly think that not to confuse everything on another level, but there's just hundreds of strains of fibre as well. So we pick those two out because I think they're our mainstream language. Lots of us, it's easy to understand. We know they both play a role. I wouldn't worry about one or the other. Most foods have literally both equal amounts in or one's slightly higher than the other. In the fiber formula book, I've got charts and they took me so long to write of every fruit, every vegetable, every grain. and I put the ratio of soluble and insoluble fibre next to them.

So that will be a resource you can turn to to see how much you're going to be consuming. And it's really difficult to get more than one type over the other. But if your diet, of course, has a lot of UPFs, that's where we get the problem. And 96% of us are fibre deficient. So from my point of view, don't worry, is my answer. And then just to recap, so soluble fibres reset that dissolves and water creates your gel-like substance. You're finding it in things like oats, beans, lentils, apples, citrus fruits. and this helps to slow down digestion, supports your blood sugar controller as a result,

lowers cholesterol, and also helps feed the beneficial bacteria in your gut, whereas your insoluble fibre doesn't dissolve in water, largely stays intact as it comes through your digestive system. So this is what you're finding in things like your whole grains, your nuts, your seeds, the skins of fruits and vegetables, and that adds bulk to your stool, which helps things pass through your gut more efficiently, supporting regular bowel movements, preventing constipation. I think as we said, like, it's not about one or the other.

We need both. We all just, as we always talk about, desperately, just need more fibre. And diversity, Ella, goodness me. We're going to feed those gut microbes. And it's actually really, really important. And as we're discovering more about gut health, you know, there's one strain I was learning about in Paris last week called Akamensia. And it's a type of bacteria that comes out almost at night, like a kind of...

Nocturnal bug. Yeah, like a roadside sweeper. And it cleans away all the different dead bugs and different resists. you and waste and things in our gut and that's not going to function if we're not getting a variety of strains and that means eating a rich diet in legumes pulses fruits veg whole grains I would just keep focusing like on the fibre formula on the variety just variety of plants and 30 grams a day and then I think the only thing to say that if you're getting like really unusual combinations and you're just having soluble or you're just having insoluble

If you're having way too much insoluble fibre, then you could sometimes get a bit of bloating or constipation. If you're having loads of soluble fibre, without the insoluble fibre, you could get loose about movements. But I think if you're eating a generally healthy diet, just focus on fibre as opposed to the specific thing. And drinking water, guys. I think where a lot of people go wrong is they don't up their hydration intake when they change their diet or add more fibre. And what happens? When you're not adding enough fibre, you're not helping. it break down and digest and that's when we get gastric bloating and when your guts suddenly flooded

with all this amazing food it's going to have a lot of gas as a byproduct and you're going to feel very bloated that's great advice okay question three comes from rachel can we have some tips on getting enough calcium from natural sources on a no or low dairy diet ella you've done so much on calcium because you obviously do this on a plant-based diet really well well calcium is an interesting nutrient i think because obviously everyone knows it for strong bones i think that's how we all kind of grew up, wasn't it? But it's actually really important. It does more than that. It helps your muscles contract, nerve sense signals, even has a role in blood clots. It's very important. It's not just for your bones. The UK guidelines is about 700 milligrams

a day for adults in the US and most of Europe. It's about 1,000 milligrams. So that's probably the range to have in mind looking at the two different places. And it only really goes up if as you get older, in fact, when we age, that does increase to 1,000 milligrams and if you're pregnant or breastfeeding. And then actually interesting for. postmenopause as well it can go up to 1,200 milligrams but in the UK they don't increase it so in other countries around the world and I remember when writing the pregnancy book in America they do increase it and they just don't over here for some reason so I actually think most people should look at increasing calcium as we

age especially at different periods in our life you should just be really aware of it and a supplement isn't going to do that and you can't get a blood test for it guys so I would focus on diet sources let's go through some sources of food Ella. Exactly. So obviously dairy, I think everyone knows that, but for when it comes to, if you're having a low dairy or no dairy dire, things to look at, seeds, we always talk about how good nuts and we, we love those little guys. But like, for example, a spoonful of sesame seeds. So you could just sprinkle that over like a rice bowl with tofu or, you know, some noodles or something like that. Or tahini on a dressing. Exactly. Tahini is a load of sesame seeds. A bowl of

pumice. So yeah, spoonful of sesame seeds are not much here. That could give you almost a tenth of your daily calcium needs. So as in like a little goes a long way when it comes to seeds. And then your small serving of hummus, for example, with tahini, that's about three spoonfuls. Again, that's getting you just over 10% of your daily target. So have three tablespoons of hummus with a tablespoon of sesame seeds and you've got 20% of the way there. And that was a pretty easy win. Beans also, as you said, really amazing, great option. Edomame as well, not just your like white beans and things like that. Also really good. You've got a cup of edamame, again, giving you about 10% of what you need.

I get frozen bags of that because it's actually really expensive edamami and I get them in the shells because it's quite fun to pop them out. Yeah. I always have frozen bags of edamame and we use it loads actually. It's just one of those things when, you know, we were talking last week about kind of nutrition wins. Like when you're tired and you do have time to cook but you do pass with a jar of tomato sauce but you then add in. The peas. Exactly. Or tin of lentils or something like that. And I find edamami a really good one because they take three minutes whatever it is to boil. And so it's just a real win and they're obviously so good for you. It's like a magic bean.

Calcium, protein, fibre. Well, I do call the magic beans with the kids, you know. I genuinely do. I love that. They also are really good in a white bean dip. Mmm, I love a butter bean dip. Bit of miso, tahini, white beans. So butter beans, hair cooked beans, like any kind of white bean.

And just parboiled, edamame, lots of lemon juice, garlic, salt. I think I have a bit of an issue. I think I'm really addicted to butter beans. Like I cannot. I have an issue. I have an issue. S-O-S. It's really bad on one panel that I did in the summer at Carfest.

They made a joke out of me at the end. They're like, are you just going to tell us all to eat more beans again? I was actually mortified. You were like, yeah, I am. I actually really like butter beans. I'm obsessed. I really like that. Right, let's move on to almonds because they're one of the best nuts

and they give you again just under a tenth of your daily calcium intake. Remember 23 almonds, guys, there's a portion, good quick snack, put them on porridge. Tofu is interesting. It has to be calcium set on the packet. And not all of them are. And also there's different classifications of organic. And I remember when I was actually at the very early working with one of those baby food brands, we made the first ever dairy-free yogurt with calcium fortification.

I was really proud of that before the baby market went downhill. It's very difficult to get an organic status with a calcium fortification. Then obviously go for fortified foods earlier. Just, you know, plant milks with added vitamins and minerals. and I know some people may not want to go for fortified plant milks but honestly if you feel you're falling short in your diet of some key nutrients I think it's a really easy way to get some extras in exactly and then leafy greens another one kale pack choy cabbage all great

because the calcium's well absorbed to the body versus spinach spinach actually because it's thought of as high in calcium but it's high in oxidates so the body doesn't absorb the calcium very well so things like kale pack choy much better again and like a generous serving of Kale can give you a couple of hundred milligrams. So, you know, basically there's lots of non-dairy options, but Rhee has written out what a day could look like for you, which is amazing. I've forgotten I done this.

I was like, look, I know how overwhelmed it can fill. So to hit your 705 milligrams a day, you just need to make porridge of 200mills of semi-skinned milk, because that's around 240 milligrams. Cheer seeds, guys, just adding two tablespoons of that gives you 180 milligrams of calcium. lunch you could just have a salad with 40 grams of feta cheese snack one medium orange gives you 75 milligrams calcium in oranges please don't forget fruit also contains this mineral and you're done that's it 700 but if you don't eat dairy you just swap

for like a yoghurt 150 grams of plain yogurt or a fortified option instead you can also get bread that's calcium fortified so I think it's easier than you think if you eat a whole food diet some fortification. You could have hummus with your salad, for example, with your sesame seeds on top, put kale in the salad for another couple of 100 milligrams and you're like almost the whole way there with your lunch. So I think the trick is variety, its consistency, as always. Quick note on supplements, guys. I really wanted. Calcium supplements. Yeah. I know a lot of people go out and buy them because you can, they're just everywhere in Holland and Barrett and all these

different health shops. You know, you'll see lots of different calcium supplements. Now, it's interesting to say that vitamin D is actually crucial for helping the body absorb calcium and this is the time of year you should all be taking it. I'm so sorry I don't have a plus up but you should still be getting your 10 micrograms of vitamin D. Supplements are not a magic bullet and what was so interesting about calcium when I was developing our pregnancy multi is that it's really confusing which type you put in because some are better absorbed than others and there's really two forms that most people use in the supplements industry. You've got calcium carbonate which is really cheap, but it is actually absorbed best with food, which is why some supplements say have it

with a meal. Or you've got calcium citrate, which can be taken with or without meals, but this is often better for older adults or those with low stomach acid, which most people won't know if they have. So also, your body can only absorb around 500 milligrams at a time. And nearly every calcium supplement I see is larger than that. And people end up taking two a day or different doses and it's just negligible and you really don't need it. So I really think diet's key because if you have too much, you know, kidney stones can occur and all sorts of digestive stomach upset. So just check the amount. That's my only little caution on calcium. A great caution. With Amex Platinum, access to exclusive Amex pre-sale tickets can score you a spot trackside.

So being a fan for life turns into the trip of a lifetime. That's the power. Thank you very full backing of Amex. Pre-sale tickets for future events subject to availability and varied by race. Terms and conditions apply. Learn more at amex.ca.ca. slash Y-Amex. This episode is brought to you by Peloton. A new era of fitness is here.

Introducing the new Peloton Cross Training Tread Plus, powered by Peloton IQ. Built for breakthroughs with personalized workout plans, real-time insights, and endless ways to move. Lift with confidence. While Peloton IQ counts reps, corrects form, and tracks your progress. Let yourself run, lift, flow and go. Explore the new Peloton cross-training tread plus at OnePeloton.ca.ca.ca.com. Okay, question number four comes from Nicola. Thank you, Nicola. Nicola said, can you talk more about adaptogenic supplements?

For example, Asheraganda, Maca, Lionsman, etc. I started taking Aschraganda a year ago. Midlife needed a mood boost. And I swear it helped. I told all my friends about it. But now I wonder if it's simply a placebo effect. they currently seem heavily targeted to women of a certain age at midlife exclamation point and I wondered how much scientific evidence actually exists to prove these adaptations work

slash have any side effects and what is the best form to take them in is it drinks is it tablets or shall I not waste my money well these are everywhere everywhere I mean I think I remember Ellie you sharing your experience of ashtra gander before I've definitely I was having like the most stressful moment of my life when we were going through the deal selling to delicious yellow and anyone who's ever been through like an M&A process, it's very, very stressful. I had no childcare for a few part of it. It was just, it was a disaster anyway. Like Matt was like as well, honestly, this is such a funny story, but to the point my sister was then helping me out with some childcare, I had a really important meeting with Tesco's and Matt has working

so hard and my sister picked up May, our littlest from nursery. And I had like a three-minute switch over with her. She was like, are you okay? And I was like, yeah, I'm pretty stressed, but I'm fine she was like are you okay and i'm pretty sure i'm fine and she was like mays just told me that matt's moved out oh my goodness he was working so much he hadn't seen them for like three months anyway that's not on this topic but basically i was so stressed and overwhelmed and i was like ashwaganda that'll solve it i know and at like 2 a m bought some ashwaganda and we'll go into whether it works or not in a minute but i think it was just i say this to illustrate like as though ashwaganda as though any supplement any

pill could solve the fact that I was just like about to pop with stress I know but we want to believe it right we want to believe that that's why these and I say that to say like even us who's spent a whole career and there's still look for quick fixes I think it's great you share that hello but it's so important it is right I knew just how to our so instead of me going for all the ins and ounce here I've asked um Sophie birch who's a registered dietitian who takes a particular interest in reviewing all of these supplements she breaks down the different types of adaptogens and the evidence behind them. And yeah, check it out.

I think it's a comprehensive answer. So that's a really great question. Adaptogens like Ashwaganda, Macca and Lions Main have really surged in popularity, especially among women, particularly in midlife. And they are often marketed as natural mood boosters and could also enhance your energy, offer cognitive support. However, from an evidence-based perspective, it's really important to separate that early kind of promising research that we have from overhyped marketing. So let's start with

Ashwaganda. There is some emerging research that suggests it may help with reducing stress and anxiety. And we have small randomized trials showing reductions in cortisol and improvements in perceived stress. But again, these studies are short term and not always high quality. So while your personal experience might feel like a placebo, it could be the real effect. with some mild benefit. However, it really does come down to the individual because we just don't have enough research, grouping a bunch of participants together to say that they all experienced improved kind of effects based on this one adaptogen that we're talking about, which is Ashwaganda. So next, you mentioned Macca, and this has traditionally been used to support energy and has been

linked with libido as well. There is less solid evidence on this. this. Again, we have a few small studies that suggest it might help with mood or hormone balance, but again, nothing definitive. So again, most of what we have is more anecdotal on this topic. And I'm not saying that there is no positive benefit. However, we just don't have solid research to back it up at the moment. Lions main is in a little bit of a different category and it's often promoted for things like brain health. And again, early animal and lab studies do look quite exciting for this. So above all of them, I'd say Lyons Maine does have the most emerging research. We do have some small human studies that suggest potential for mild cognitive support or mood

improvements. But again, we're still lacking those larger scale trials. We also have to consider that these also come in different forms, such as capsules or powders, teas. I've even seen lines main added to certain kind of protein bars or snack bars. And again, there's no kind of clear best way in order to ingest this. So what does matter is the dose you are taking and the quality of the supplement. So some blends don't disclose the exact amounts or standardisations, which does cause a bit of an issue when we're talking about consistency and kind of the dosage in which we're taking these products. So overall, adaptogens might help some people,

but they're not miracle cures. And I will say that one, consistency is key and two other lifestyle factors are hugely important. And I also feel like the research is kind of trying to catch up with the marketing. So do have your kind of marketing hat on when you're going into, you know, whether or not you want to take these products and you know these brands do want to make money at the end of the day also want to flag that they may cause certain side effects and again we just don't have enough research around the safety and the particular dosage in which might be beneficial to individuals so I wouldn't rely on them as a standard load solution definitely wouldn't spend a fortune on them and like I said go back to those back to basic factors

before you explore with adaptogens. Are you eating a well-balanced diet? Are you sleeping well? Are you moving? What else is going on your life that you could maybe address from not spending a load of money on an adaptogen? I hope that helps.

Thank you so much, Sophie. I think you're absolutely right that ultimately there's no magic bullet. If you want to try them, there's no harm at all. And just be really careful and just know that, like Ella said, it's not going to take away the underlying issue.

Yeah. And I think also, just to reflect on myself, for a moment, not to, again. On Mondays, I was like, I'm having an existential crisis here. This is what you have been doing a week that you have been reflecting. It's good. Clearly having a mental breakdown in the corner. But I do think it's just, when I look back on that and feeling like really overwhelmed,

really stressed, I think it's just such a great example of the fact that these claims are so effective. And the way that lots of these things are marketed is so effective. And they're pretty expensive. You know, when it comes to adaptogen type supplements, these are not cheap. They're used UPS powders as well. You've got to remember, guys, that these are processed ingredients. Yeah, and they're not, as I said, they're expensive things.

And I think when I look at myself, when I was so stressed and I thought I should add it could solve it. I wasn't doing any of the basics. But it plays on your vulnerability, Ella. You were vulnerable. For sure. But I think when I look at it, I'm like, I wasn't eating properly. I wasn't going outside. You know, I felt quite isolated.

I wasn't connecting with enough people. Like I look at the kind of tick list of evidence-based practices that we know help our mental and physical health. And I probably could put an X next to all of them. I wasn't drinking enough. I wasn't sleeping enough. I wasn't doing all the basics because I was really stressed and really overwhelmed. And so I turned to like a quick fix with effective marketing. And I think it's a really great lesson that actually like to your point, there's probably no harm in taking the well, you know, the well-made ones.

But equally just make sure that you're not kind of skipping the fundamentals and hoping that that will solve about. Yeah, I 100% agree. And remember, you're not alone. Lots of people do this. And actually companies pray into this. This is how they make money. They profit off of your vulnerability. And a lot of people say, it worked for me or work for you. Thank you for sharing Ella. It's really, honestly, I think lots of people could relate. And it moves us on to our last listener question today from Amy. She said, I've done really well. Well done, Amy. And she said, I'm getting my 30 plants and getting in my fibre over the summer. And she said she found the warmer weather really motivating. and I completely agree to be eating fresh salads and snacking on fruit and nuts.

However, I'm nervous that as the weather turns, the days get darker. I can already feel myself wanting to slip back into old habits of ordering more takeaways, craving beige, cheesy comfort foods. I agree, this is my winter language sometimes. Obviously nothing wrong with these in moderation, but even in the second week of September, I am having to try so much harder to get from the diversity of fibre that I was even a few weeks ago when it was sunny. So Ella, what she said,

what are the best tips of battling this, both in terms of mindset and practical recipe and snack ideas. I'm excited to start making some more homemade soups, but aside from that, I'm feeling a bit stuck. Any advice? Okay, such a great question, Amy, and so relatable. So relatable. There's one thing I just wanted to bring into this today, which is habit stacking. Quite trendy, quite popular, but quite interesting when it comes, I think, to finding motivation when you are struggling with it. And basically the premise, comes from behavioural psychology. It was first developed by a man called Dr. Fogg at Stanford

and something which was called Tiny Habits Research. And then Habit Stacking was really well popularized by James Clea's atomic habits, which was obviously this like multi-million bestseller book, humongous. It's so big. It's so big. But the principle of all of this and of habit stacking is actually really simple, which is basically instead of trying to build a whole new routine from scratch, which is very difficult, very hard to keep the motivation with.

you link a new behaviour to something you already do. And I think when it comes to people struggling with motivation, this is so effective because it leverages existing neural pathways that your brain already has for an established habit, and then you tie in something to that. So it takes up way less mental energy, and therefore you're way more likely to follow through with it. Yeah, psychologists call it context-dependent repetition.

So a 2009 study led by Professor Philippa Ollali at UCL, and it was published in the European Journal of Social Psychology showed that habit formation isn't about willpower at all. And I have a big issue with people online that say it's about discipline and willpower. This is not true. It's about repeating the same action in the same context consistently. So on average, it took people 66 days to make a new habit

that felt automatic. Though for some, it was as quick as 18 days and for others, as long as 254, basically nearly the whole year. And the key is consistency. and habit stacking helps create that by making those new behaviours a natural extension. Exactly. So then if we use this in context of that question,

instead of telling yourself, right, I'm overhauling my diet this autumn, I'm going to be a different person. I'm never going to touch sugar again. Guys, it does not work. It doesn't work. Never say that to yourself ever again. Make it easier by basically stacking on.

So let's say you love your morning coffee. I love my morning coffee. Make yourself a delicious jar of like toasted nuts that sit by the kettle, for example, so that while your coffee brews or while it's, you know, the kettle's boiling, whatever it is that you do, take a handful of your roasted nuts and you could mix, you know, eight different nuts or seeds into that one jar, for example. Or like, say you like to have a little scroll in the evening, who doesn't. Or, you know, make that the moment that you actually prep overnight oats the day before, for example.

Or you, like, put a whole load of veg that are sitting in your fridge in that oven ready to make soup from it. So, you know, you just do these things. maybe you have toast for breakfast, always then just start putting fruit on the top of it or on the side of it. So take things you already... You did banana toast yesterday. I love it.

Bring it back. I love banana toast, peanut butter, sliced banana, sea salt. Sprinkle of cheer seeds as well. Oh, that's, yeah. Every's winning now. I was going for the salt option. But this salt on a banana is such a good win.

But yeah, so basically just take what you're already doing and try and like add on to it. So after X, I will Y. And it just really helps you build that. consistency. Yeah, absolutely 100%. It's the mindset. I don't have to be perfect. Please just remind yourself that it's not about your world power. You don't have to be perfect. And, you know, it is just about getting those little healthy things in. That's why we're here on the wellness group today. That's what we want to talk about. Exactly. And if you want to upgrade that soup that

you're making, make pesto croutons. Take your bread, cut it up, olive oil, spoonful of pesto, add some, like, random. Do you do it with, I prefer red pesto? Is that contrary? No, both are great. Or you could use Horista if you had some of that as well. Your plants pasta, I always have those two jars in the cupboard. The best one, of course. And then you could do a sprinkle of seeds and things in there as well. Chuck in the oven 10 to 15 minutes and they'll be so crispy and flavour some.

And then your soup will be another level. And add my chili oil that I recommend at the end. And if you really have no time to cook, just stock your freezer. Because didn't you launch those plants meals? Yes, all plants, frozen meals. Yep, you will get like 17 different plants in lunch. lots of them. By the way, she didn't ask me to say that. It just popped in my head. It's not even in the brief. Yeah, you can get them on a card. You can get them on all plants' website, and they are

loaded with diversity. And then you've gotten in your freezer for those days. You don't want to cope, but you still want to eat well. Exactly. I hope you've enjoyed it. Please keep popping your questions and comments on Spotify review, Apple. You can email Ella. Ella at deliciousiello.com. I love how many emails I've got from you guys in the inbox. It's amazing. We're really enjoying it. Keep subscribing. One thing I think we do forget to say is to keep this show relevant. There's a show called keeping it relevant, isn't there? But to keep us relevant. Click follow, subscribe, engage with it because it sounds silly but it makes all the difference. It actually does. Thank you everybody. Have a great day. Bye.

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