The Wellness Scoop - The Body Image Battle, Electrolytes & TikTok’s Food Fight

Episode Date: February 24, 2025

Are electrolyte drinks the secret to better hydration, or just overpriced salt water? With influencers swearing by them and sales booming, we’re breaking down whether you actually need them—or if it’s just another wellness fad. TikTok is in a full-blown debate over white vs. brown rice, but does one really have the edge? We’re unpacking the facts behind the latest viral food fight. Meanwhile, a major fashion retailer’s ad just got banned for promoting unrealistic body standards. With brands being called out more than ever, is the tide finally turning on harmful beauty messaging? And new research suggests that dancing in your kitchen could be just as effective as a gym workout. Could this be the simplest way to stay fit? We’re breaking down the biggest wellness stories of the week—what’s real, what’s hype, and what actually matters. Join us as we cut through the noise of wellness trends to give you the facts, the science, and some much-needed clarity on what works and what doesn’t! Our recommendations: Banana Berry Crumble - a delicious crumble recipe By Sarah – a brilliant brand of natural skincare OMG Tea Matcha – Ella’s favourite female founded matcha brand Pre-order Rhiannon's new book The Unprocessed Plate Learn more about your ad choices. Visit podcastchoices.com/adchoices

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And I'm Rhiannon Lambert. And after a decade in the wellness industry, we know how overwhelming and confusing health advice can be. So that's why we created this podcast to cut through the noise and make healthier living simple, fun and personal. And this is just the highlight of my week. I feel like I say it every week, but I'm just so not feeling it this week. And this is such a nice bit of respite.

And we have just been blown away by your messages coming in, guys. And now pictures of you doing the hot girl walks, you having your unsulphurged dried April cards as we were talking about last week. It just feels like this topic of more pressures off wellness is resonating with you as much as it is with us and feeling like we're all coming together and we have this shared viewpoint and we're able to discuss it and feel really seen. It's just so refreshing, isn't it?

I mean, I just played Ella a voice note as we got into the studio because I know you love to send us your messages. We honestly read everything and we discuss it. We share them amongst ourselves. And it was really lovely, wasn't it? Really humbling and just I'm so happy that this is helping and to everybody that messaged as well last week to say congratulations to Ella on the amazing move with plants and for me with the book I'm so sorry because I shared

the book last week and then Amazon decided that they didn't want to show the book so yeah. Yeah, Risa sent me a message, she's like, it's disappeared, we've just announced it and it's disappeared, this is a year of my life's work and no one can find it. So I'm really sorry, we were basically trying to sort it out for 24 hours,

but if you now search Ria and Lambert or the unprocessed plate, it now appears, Ella, on Amazon, like magic, technology. Go pre-order it, because it's fab and we should all support each other. So before we get in today's episode, let's talk through what's coming up. Does parenthood rewire your brain?

So this is the science behind the baby brain. And this is for people that are parents and are not parents. So just wait till you hear this one. Dancing versus the gym. Is dancing in your kitchen really enough to meet your exercise goals? Next's model ban. So are we finally holding brands accountable for unrealistic body images?

I mean, this is a big headline this week. White versus brown rice, TikTok's latest food war. Does it even matter? Electrolytes, the hype or essential. Now you've been asking about this one for weeks. So do we really need them? And then there's a sort of supplements 101 that we've got coming up to discuss what you actually need. Bri, how are you?

What have you been up to this week? I'm good, Ella. I was just saying to Ella as well, I said, I feel like I'm a bit of an insomniac. I don't know why, just as my kids decide to sleep, but I think I've just got a lot on my mind, and I know the first thing that goes is my healthy sleep habits.

Late night scrolling, getting into bed, obsessing over the fact my cat's got her operation next week and my cat is my third child in the family and I love my cat so much. It's also been half term. It's so busy. My mind is filled with, right, I'm gonna drop Zachary off at this camp at this time,

then I need to be back to pick him up at this time, but then Theodore's at nursery, or I've got Theodore, or I've got both of them that day, and then I have a work call at this time, so that's when they're gonna watch a film. You know, just trying to, you know the juggle, right? It's a juggle, the half-time juggle. Oh, the half-time juggle. So any parents out there listening, I hear you. But work-wise, two very interesting things. First of all, I spoke at the British

Film Institute to announce my book, which was the most incredible experience and weird, Ella. You know, on TV you see film premieres, like on the cinema stage, and I'm stood on the cinema stage. And what's worse is I didn't know what the image behind me was when I walked on. What was it? It was like my name in big writing with a picture of the book. And I couldn't see that. So looking back, I was like, gosh, thank goodness I hadn't.

Because if I had seen that, I'd have felt really out of place. So I did this amazing talk there. But it was a really nice opportunity to highlight the discrepancies between the broken plate report that we've discussed on here, that it is expensive to eat healthily in this country at the moment. And then the second work-related thing is actually to do with my husband. So we've been together 15 years.

Mad. So how old were you when you met? 21. Okay. Romantic. Is it? I love you're so sweet. It's really romantic.

Seems a long time ago now. Too long. Time has passed. But I've been nagging him to do something social. You know, like we discussed hobbies, how we should have hobbies last week. Finally, he's gone to this dad's football thing. He can't obviously always make it with work. But when he was there, it's taken me 15 years, by the way,

everyone listening to get my husband to actually go to a thing for himself. He's finally decided to do it. Everyone was wearing heart monitors, glucose monitors, rings. They were all obsessively, he said, like looking at their health tech app. Isn't that crazy? It's so interesting. Yeah, we went out for dinner with some friends on Monday,

which was also a big deal. We don't do this very often. Our babysitter was like, well done, you're not just the two of you, you've got friends. Uh. Yeah. So you know, scheduling this stuff in with work and kids and stuff anyways. And they

were both wearing those sleep tracking rings and just waxing lyrical about how it's changed their life and their readiness score. And I have to admit, even though this whole show is about like not bending to trends, I am on the edge of purchasing one because I'm becoming fascinated. So maybe I will and we can chat about it. Wait till I've got my ring and then we'll go from it. We'll discuss it. Okay, we can get competitive on our readiness score for life. But you know what? I finally persuaded my husband to start exercising and it's amazing that like he feels really good for it.

It makes a difference doesn't it? For them to have a bit of you time as well because I think overall in the house if you're both fit and healthy oh look it's easier said than done here's me literally waxing lyrical about it but it's taken me 15 years everybody to get to this point so it's quite a big deal in my house. Ella how about you I know we've both got this crazy headline I've been seeing it on my algorithm as well and I know you wanted to discuss it. Oh my gosh. It's freaking me out. Yeah I have to say I'm like I I just obviously chose about being honest and being outside,

which is not a feeling life this week. I, oh, it's just like the news is so heavy. There's just horrendous things happening all around the world. It all feels absolutely terrifying. The economic news in this country is really bleak. Number of people leaving because they don't think they can have a good life in the UK anymore. It just, it's just really sad.

You know, this just feels a bit miserable and it's still a bit cold and rank and grey outside. I'm juggling and you feel like you're doing a bad job of being a mum and a bad job at work because you can't show up to either fully enough. So yeah, just not feeling it today. But then I opened the paper on my way and it was like, city killer meteorite risk of hitting earth up. By the way, this meteorite is a city killer, would wipe out an entire city. It may or may not hit the Earth

on the 22nd of December, 2032. It's currently traveling at 38,000 miles per hour. Now it has only got a 3.1 chance of actually hitting, but that's just been upgraded by NASA. 96.9% therefore, obviously, of missing us. But honestly, I saw this and I was like, right, that's it, I'm just out. Are we gonna be like the dinosaurs?

And we're just gonna all, yeah, be wiped out by an ice age as this meteoroid comes. So yeah, counting down the days. Do you know, it's funny you say about that because I've been watching the story for the last two weeks on my feed and I thought, do I bring it up, do I not? So I'm glad you have.

Because I've now been, my algorithm on social media is household emergency packs. Like, what to have. So I sent it to my husband the other day. I was like, we don't have one of these. What if we need to evacuate? I need to get a box with an Evian bottle and toilet roll. But it's plastic.

Do you need an Evian bottle? I've been going around my house after last week throwing out plastic or taking my plastic Tupperwares and using them to store Barbie shoes instead. I did throw out a few old manky kids plastic cups but the rest of the tupperware has been repurposed to organize Barbie shoes and accessories which are always everywhere in our house or like Polly pockets and all these tiny things. Anyway the show's gonna cheer me up I know it but I'm not feeling it this week. You're not alone Ella,

you're really not alone. And with the plastic thing, I found, so this is the catch, I was looking at water bottles for the kids and I found two amazing stainless steel ones, but of course the straw is plastic and the sucky bit at the top is plastic. So the bit that actually goes in your mouth is plastic? Yeah, because you can't put a metal straw in a child's mouth because it will cut them. Okay, if anyone has any good recommendations, please share them with us because we're both on the lookout.

Particularly a kids water bottle for school that's not plastic because I've been telling everyone I know, hey, did you know your brain is 99.5% brain and 0.5% plastic now? And they're like, nice to see you Ella. You're fun. You're fun. Anyway, have you got any recommendations for us? So the first one this week would be this amazing moisturizer by, I said moisturizer then, I don't know how that came out,

really funny, amazing moisturizer, and it's called By Sarah, and the story behind the brand is just really touching. It's two sisters, and one of them had cancer, and I know you know the girls as well, Ella, really well and they've just got the most incredible products. I've been using those and I do feel hydrated. My skin feels... You're glowing.

Am I? Oh my God, Ella. To see you every morning. Every morning. I had no sleep so that helps. But I think my top recommendation this week would be using up things that are going soft. You know like at the bottom of the fruit bowl, there's always that apple that's gone a bit soft the kids don't want to touch and you're trying to make them eat it and you cut it up and they still don't want it. So

I just thought I'm going back to my favourite dessert in the entire world. I have this rule in my head that whenever I go out to a restaurant and I'm too full I will still always say yes if there's a crumble on the menu because I'm crumble obsessed. I love crumble. Isn't it just the menu because I'm crumbly. I love crumble Isn't it just the best is the best? So my tip for you? I think that makes us very British. It does it's such a British dessert But I would pick any day a crumble over a sticky toffee pudding me too 100% It's something about that kind of OT like topping

But the problem is when you obviously buy these on the go they don't have very fiber rich toppings obviously it's just a lot of white flour and butter but if you make it at home guys you can make such a healthy delicious crumble that costs nothing really because you're using up old going off fruit you could chuck anything in it from the freezer the berries we discussed the other week and for the topping I just use what I call sprinkles flaxseed and things I've got in the house that I chuck it all in with the oats and then mix it together.

You can mix it with anything you've got. Olive oil, coconut oil, a little bit of spread, butter if you want. And it's just so easy to make something out of nothing sometimes. And I just had all the ingredients in the house. I love that my kids are obsessed with crumble as well. Also loved by Sarah.

And it is, I remember when Sarah and Lauren, who are the sisters and the founders, told me the story and Lauren had had, Lauren had been diagnosed with cancer and she'd had a treatment that made her skin like really raw and so sensitive and she couldn't use most of her normal products, it was really aggravating. So her sister Sarah went and created all these products for her by hand to help her sister, which is just such a beautiful, touching, amazing relationship. And they helped her so much and they both obviously love the products. And so they created a business from it. So it's so cool. Yeah. I'm a big fan of Shouting Out, female founded

brilliant businesses and by Sarah is a really, really good one. So I'm going to second that recommendation. Oh, thank you. Do you have any others this week? Do you know what? I'm really depressed, slow-mo. Not filled with recommendations this week. But I'm going to bring back up, not because I'm just being

overly repetitive, but because I met the founder again at an event on Tuesday that I was doing with Accardo and this great organization called Buy Women, Bill, which is again about recommending all of these amazing female-founded businesses. And they're doing a big promo on Ocado in a couple of weeks with all the businesses together, which is cool. But my favorite matcher brand, which is OMT Matcher,

and she was just talking about it's been 10 years. It's a long, old road. And so many people are matching out. It's so competitive. And I was like, but yours is the best. It is good. So I went and bought some more in Holland and Barrett this morning.

And I just wanted to shout that out, because she was great. And it's a great brand. Do you know what I love about this podcast? It's out of the blue. I was on LinkedIn this week. If anyone's messaging me on LinkedIn, I'm really sorry, because I do not check the messages. But I thought, I'm just going to have a quick look.

And someone that I used to work with in Tea Pigs, and I mean when I was at university sampling, had listened to the podcast when we were speaking about matcha and how you sample. She goes, how did you still remember all this spill that we taught you back then? So isn't it funny how you connect with people in just such random ways?

So we love matcha here. I think we should stop talking about matcha. Matcha obsessed. Yeah, we're becoming a real cliche. We love crumble and matcha right here on the wellness scoop. Let's get into the health headlines that matter this week, which is our section where we break down the biggest health stories that make in the news. Rhee, what have we got on the agenda this week?

So headline number one, Ella, when you sent this to me, I did jump for joy because A. it's a happy headline B. 20 minutes of dancing a day will keep NHS doctors at bay and that's the headline isn't it? It's so funny. It's such a good headline and I think on the show we're trying to tread this careful line for you guys because there's so much nonsense in the wellness world and I'm just gonna call it what is, it is nonsense we could use a kind of slightly more derogatory. And I'm just going to call it what it is. It is nonsense. We could use a kind of slightly more derogatory term, but we won't. We'll call it nonsense.

And it's so overwhelming. And I don't want to be a spoiler, but I think that's what will hit when we talk about electrolytes and the rice debate later. And it just makes the whole world feel really overwhelming. But equally, what we want to show you is that there's just these simple, easy things that you can do like make

a crumble with your bits and pieces in the house that probably get you like eight to ten plant points of your 30 a week. Exactly. Easy peasy. Without much effort, everyone will enjoy it. And so when we find headlines like this that just really bring credibility to these simple daily tasks that you can do to improve your health, it makes me thrilled. I got an email about something to do with walnuts this morning that we'll bring to the show next week

that was the same. It was like, yes, we can all do this. So that headline, yeah, a 20-minute dance a day will keep NHS doctors at bay. Whoever wrote that, well done. But yeah, the idea you can twist and shout while having your breakfast, experts have said, gains health benefits.

So this is some new research. And what it found was that dancing freely, so literally jumping up and down, wiggling, Ree's dancing right now, whatever you like to do, singing to Taylor Swift or whatever's your jam, for 20 minutes a day while you're making breakfast, whatever you're doing, is just as effective as going on a jog

or going to the gym for a gym session in meeting your recommended exercise targets. And so this is from scientists at Northeastern University in the US. They recruited 48 participants between 18 and 83, so a really wide age range. And they monitored both their heart rate and oxygen uptake while they danced in these short five-minute bursts, so basically the length of a song. And the results show that every participant reached a moderate or vigorous level of physical activity, which is what the NHS recommends you do for 150 minutes a week.

And that was regardless of their dance style. I don't think I have a style or experience in the inexperienced category for me, for sure. So we just think it's amazing. As I said, these NHS guidelines are there saying 150 minutes of moderate to intense exercise a week, which so many of us struggle to do, trying to fit it in amongst the juggle of all sorts of other things. But dancing around your kitchen or whatever it is for 20 minutes a day can help you or actually just give you that goal. So cool.

I feel totally seen because this is my life and now I realise, oh actually maybe I am keeping fit because when I put Michael Jackson thriller on, the kids and I have a dance routine. Oh my gosh, petition to see the routine. No, no, this cannot be public. But I cannot be the only person out there that like dances when no one's watching. There's a phrase isn't there, dance like no one's watching you or? 100% which is just have fun. No we're the same and I find also like actually my older daughter when she started school she found the adjustment really really difficult and she was just emotionally I think quite a lot younger. She's very very young in the year and she's obviously have older siblings

and she just felt emotionally very little compared to some of her peers and she was finding it really difficult because she was having some other children in the class say you're not a cool girl you can't play with me. Are you joking? This happens at four? Yeah, she was four. It was so heartbreaking. I have boys and I think it's different because that is... It was so sad. Anyway, we started doing, like, trying to explain to her, this is part of life and it will always happen, unfortunately, in some guys.

But you've got to remember it doesn't matter and you can just be like Taylor Swift and you can shake it off. And we, the whole Easter holidays last year, we just listened to Taylor Swift shake it off. And then her teacher said actually, sometimes when it would happen at school, when she came back, she'd be like singing along to herself, like shake it off.

But it was really interesting, we started doing this at home, and even maybe I need to go home and do it today for my bad mood. But it's amazing how different you feel, and it's like five minutes, 10 minutes, and you're at a dance party. And it sounds a bit cheesy, but it just shows, again,

these simple, simple things you can do give you so much benefit. And obviously, 150 minutes of exercise a week is absolutely critical for your health. It really is. And it's free. And for your mental health. And this is free.

Exactly. Yeah, and you could just put it on your phone or wherever you are and just dance away. I know what you mean about the bad mood, though. And this is free. Exactly. Yeah, and you could just put it on your phone or wherever you are and just dance away. I know what you mean about the bad mood though. And I'm wondering as well, we should definitely do the hormone discussion because I'm noticing more and more I'm so in tune with my body around that time of month. I know I'm going to be virtually depressed

like the day before my period comes and on the day. And I know where I'm at. And I think, right, I've got to ride through this because I know in four days time I'll feel different again. It's crazy. 100%. We actually forgot to announce that at the start. As of this week, we're going to start having our expert scoops and we will do that on the mood shifts

that we get in our cycles because it's so right. Anyway, so just remember, if you're struggling to fit in exercise, don't worry about it, put on a song you like and have a little dance party. I love that. And that actually moves us on to headline T. Now, I saw this on a fellow colleague, she's

a needing disorder dietitian, Priya Chee. I saw it on her page initially and I thought, oh my goodness, we have to research this headline. Now Ella's reaction was the same as mine. She was like, this is groundbreaking. Advertising body image and responsibility. Ella, do you want to delve into the in and outs of the retailer Next? Yes. So this week, the advertising standards agency, the ASA, banned an ad from Next on the basis that the model in this ad who was wearing their stretch denim leggings for that

campaign appeared unhealthily thin. And that's their definition, the ASA, unhealthily thin. Next have admitted that they digitally altered the leggings to make them look longer, but insisted they hadn't changed the model's body. But the ASA ruled that the pose, the styling and the camera angle really exaggerated the slimness of her legs, making her look unnaturally thin. So the ad was pulled for being irresponsible. And I don't say this as a kind of, you know, not here to get into a debate directly with Next. I think this is so much more about a whole industry

and a way of, you know, the world in which we all grew up with. You know, it's like in the noughties when people would talk about heroin chic as being something we should aspire to and that kind of level of thinness that obviously then so many celebrities came out. I mean, this could be any brand, any shop. A hundred percent and it's you know so many celebrities that were kind of heralded in

that era for being that thin have said they had eating disorders. I mean it's a really difficult topic but obviously yeah as I said it fits into a much bigger conversation about how advertising impacts body image. So obviously you know I love to go away get us some stats and some of the interesting things that I came across was that, according to some research that I found, the average person encounters about 3,000 ads a day, which is extraordinary. You're basically inundated wherever you go.

I think, particularly if you're living in a city, and so you're on commuter trains or tubes, buses, public transport, you're then obviously absolutely inundated if you're on socials, on the internet, all the pop-ups on every website. If you listen to the radio at home even. Totally, I mean look, if you listen to the show, there is some ads.

And I think what's interesting is whether you're aware of it or not, and I think so often we're not even aware of the tube poster, because we're in our own world, but you are subconsciously taking so much more of it in than you think. Actually research shows that exposure to these idealized beauty standards, which we see in ads, does lead to body dissatisfaction, self-objectification, and lower self-esteem. And actually some research, which I think is really shocking, shows that just one-time exposure, so just seeing one ad at one point in the day

to an advertisement that portrays an ideally thin woman, something that feels probably a bit unnatural and unrelatable to us, can immediately impact a woman's body dissatisfaction and drive for thinness. Sadly to me, as someone that's run a clinic with an eating disorder department for the last 10 years, this doesn't surprise me at all. If anything, the data we have is probably under-reported. What we do know is the rates of eating disorders from COVID, there's a huge discrepancy in the data that we have from that alone. For me, this, and I think obviously for everybody that is impacted or knows someone with an eating disorder or has experienced disordered eating, works in this profession, hallelujah that we are finally

starting to make a note towards cracking down on this because, you know, the government says 62% of women in the UK feel negatively about their body compared to 53% of men. And actually, I would argue 53% of men is actually high too. It's very high. Like really high. And we know that I think it's one in four cases of eating disorders reported is also male now. So there's definitely a gender divide that's catching up. But times are changing and oh my goodness, if people knew eating disorders are a psychological illness, they're not a choice.

And I think it's really really important just to really pronounce the fact that it's not, someone's not going to say I just want to be thin, I'm going to have an eating disorder. It's such an archaic view. You could be any shape or size and not know that somebody has an eating disorder. Yeah. And I think what's so frightening as well is because, not because of, but as part of this conversation, obviously this is about how ads affect us. And interestingly, with the amount of ads we're now exposed to, I think the question is, at, this is about how ads affect us. And interestingly, with the amount of ads we're now exposed to, I think the question is, at what points is it starting to affect us

and change our viewpoint of ourselves? And in the UK, we're seeing research to show girls as young as five, which is obviously the age of both of our eldest kids, now routinely worry about their weight and their appearance. And then just as worryingly, eight in 10 young people between 18 and 21 dislike their bodies and are embarrassed by the way they look.

So I think that, as I said, this to me was so much less a conversation around next in particular in this one image and more the representation of decades of completely unnatural body imagery, which is now really propagated by how much we're then seeing on social media and digital advertising and just how consumed we are by these 3,000 or so ads a day and the impact that it's having.

And of course it's not ads and ads alone that are creating this dissatisfaction with our bodies and this low self-esteem, but it's obviously and research shows is playing a part. And as we get more and more and more of it, you can't help but wonder if it's really exacerbating an existing issue. Or there's also health measures that have been put in place away in children in schools which were heavily fought against, you know, in this country by health professionals because

of this internal idealisation of weight dictating health. Anyway, this is a huge, huge discussion, but well done ASA for actually starting to make a move in this direction. 100%, and I think certainly I find it really worrying when you're seeing how young this affects people and obviously it can't help but think about my children. I hope this is just a sign that maybe we're gonna move forward with a different way of thinking about body image.

But it's also difficult, you know, I know next week there's a head time we want to talk about in terms of obesity and impact on lifespan. And just like you were saying with eating disorders not being a choice, obesity isn't, you know, it's not straightforward as saying that's a choice either. But equally again, it's this really complicated world that we live in in health and wellness where on the one hand we have rising rates of obesity and an issue around our health as a result of that and a real pressure on the NHS and health services around the world. And on the other hand, we're seeing an increased rate of eating disorders.

And so, for me, it just drives this passion of like, how do we find this middle ground of encouraging people with healthy eating, with making it feel more accessible, more approachable, more widely available for everyone in order to kind of just make it all a bit more straightforward and support everyone on every end of the spectrum. Exactly. So remember, if you are at home, just try and refrain from discussing your shape, weight or size around another or commenting on someone else.

It's probably quite a useful thing. The language we use in this area of discussion is also very impactful. So, Ella. And can I add one more thing on that as well? I think I did this a year ago, and Instagram flagged me as having kind of, I can't remember, but red flagged behavior, essentially. Because I went, I just unfollowed so many people.

I just thought, this is not positive. Seeing this person is not giving me a great sense of self. This isn't something that's helpful for me. This is not positive. Seeing this person is not giving me a great sense of self. This isn't something that's helpful for me. And I think sometimes, you know, I think late night scrolling you referred to earlier, we all do it. And sometimes, as we saw the other week, we're not in a great mental headspace on the whole once it gets near midnight.

That's a fact. And so I think sometimes looking at this, we think it's interesting content, but it's not good for our mental well-being. And there's a kind of unrelatability to it and just makes us feel a bit bad about ourselves. So if there's people you're following and it may or may not be their fault, they may not be doing anything wrong, but for whatever reason, it doesn't help you feel great in yourself, in your body, in your own wellbeing. Just get rid of it. You don't need it. And I've got so many muted accounts. So many. Just seeing you say that makes me feel so

much better. Because especially with people doing body weight training after having babies, and then they look like they've never had a baby so early on, I just found all of that so triggering when I had kids. So I love that. Do a cull. Do a cull, exactly.

And one more food for thought definitely is that, of course, we come in different shapes and sizes. Some people will naturally be slim, and that is their build, and that is the way they are designed to be. So let's just be nice to each other about body shape and size. Headline number three, Ella, how parenthood changes the brain. I'm so excited to be talking about this because I am a different person now. Oh my gosh. I'm unrecognizable.

And I think before we get into this, also keen to say, obviously, lots of you listening don't have children. You don't need to have children to think this is interesting, I think. We wouldn't include it otherwise. But I think it's more about our brain and our brain's ability to change, which to me is absolutely fascinating.

And I actually missed this piece of research. It came out mid-last year. but then I saw a piece in the Times last week by the Times science editor, Ben Spencer, and the title was, How Being a Parent Physically Alters Your Brain, Dads Included. And it just caught my attention because obviously people are always talking about baby brain as something really negative, you know, feeling forgetful, scatty, et cetera. But actually this was showing that there's increasing evidence to suggest that having children causes major changes in the brain for the positive, which

is pretty cool. I mean, I can't wait to delve into this because I feel like I've become a hypervigilant mess. So let's go there. So a study published in Cerebral Cortex looked at 40 first-time fathers. So it is a small sample size, but very exciting nevertheless, hopefully we'll get more. And it scanned their brains before and after the birth of their child. And it did find a reduction in gray matter volume.

So gray matter is the area in the brain that lots of neuroscientists look at. And it found this particularly in the cerebral cortex. And that's the bit in the brain that controls memory, decision-making, and emotional processing. So scientists actually believe this isn't a loss, like Ella said, but it's a refinement process called synaptic prunings. We've all got these synapses in our brain and they send lots of different messages and

signals. And the brain basically removes connections that it doesn't want anymore to become more efficient. So it rewires, Ella. So it prioritizes caregiving. Isn't that extraordinary? As I said, I think to me that was what was interesting, whether you have children or don't have children, is just these abilities that our bodies have and how absolutely brilliant they are. Like the idea that you have a child and the gray

matter in your brain changes and rewires to make you more efficient because it knows about the juggle. The brain knows about the juggle and it needs to make it a bit easier for you. I just thought that was absolutely extraordinary. But it's not just that structural change as well in the synapses, it's also hormonal shift as well. And I think when we talk about hormonal shifts, and obviously we were talking about this

and trying to do an expert scoop on the impact of our hormones and our mood, we're so often talking about the impact of hormones on female well-being, not just with kids, but as we were saying, with our cycle and periods, et cetera. But in this case, fathers experience a rise in oxytocin, which is the bonding hormone. And when they hold their newborns

and their testosterone levels drop, which reduces aggression and increases nurturing behaviors. So again, there's just this sense of how amazing the body is at continuously being able to change and adapt to needs as you go. I mean, I find this really interesting because I'm sure lots of people listening will be like,

look, this definitely wasn't the case for me. I deal with the mental juggle, I deal with the load. And we appreciate that there's still a huge gender divide in the role of parenthood for so many reasons. This country just does not seem to support it in a very good way for structure and working and all that sort of thing. But it's nice to see that men are taken into consideration here as well.

And obviously we need tons more research on women. So it's just a stepping stone in the right direction. And what was also fascinating here is that the brain changes aren't exclusive to biological parents. And that's what Ella was saying, is that literally, it can be researched on same-sex couples, adoptive parents, or anyone that takes on a primary caregiving role. So you could look after your nieces, your nephews,

and you develop those similar neurological adaptions. So our brain basically changes based on the people we spend the most time with as well. The other bit that came out on this is that parenting might actually be good for your brain. So there's something called the biobank in the UK, which is a huge collection of individuals. Funnily enough, my mum is in this study, which she loves. She's like a massive fan. She's always telling us about it. But they've been studying these people. I think she's been in it for kind of 15 or 20 years now. So often when you read research that's coming out of the UK, it's about this group of biobank

people. Anyways, 13,000 of these people in the UK biobank found that parents, especially those who had raised multiple children, had a younger brain age, quicker response times, and better cognitive function than non-parents. So like you, Rhee, when you're in those early years and it feels a bit like survival mode, just know that science is suggesting parenthood can actually sharpen your brain and improve long-term cognitive health.

I mean, anyone listening that doesn't have kids, you want to come do some babysitting, let me know. Yes, you can borrow them. Take them for the day. No, it's really exciting research and I think it moves us nicely on now to discuss what is trending in wellness.

OK, one thing that's trending in wellness that has been flooding our messages this week that we don't have on the agenda for this week but we promise to give you next week is this trend of feeding your child a spoonful of butter before bed in the hope that they sleep. Awful, Ella. It's quite something. Anyway, we're going to get a pediatric dietician to come and give us the lowdown on that. So we will read that out for you next week.

But what we are talking about today is white versus brown rice. I can't quite believe we've written this in the script. This just, to me, summarizes the absolute absurdity that is this industry today. There are so many debates to have, as we were this industry today. There are so many debates to have as we were talking about earlier. There are massive challenges with eating disorders and body image. There's challenges with our mental health, with obesity, with metabolic

disease. There are so many challenges with our health. And whether you're eating white versus brown rice just isn't one of them. Honestly, when I saw it and I sent it to Ella, I was like, is this for real? How am I actually reading this? And what you found, because Ella does a lot of amazing research, is even Joe Rogan has spoken about it. Oh my gosh, everyone's talking about it. So give us the lowdown, white versus brown rice. Why are we talking about it and what is the deal?

Do you know, I've got to be honest here, I haven't looked in depth at this because I knew I could just kind of speak about it, but I love the notes that Ella's got because white rice and brown rice, essentially it's the grain and it's wherever you've kept the endosperm or the bit of the fibre around the grain or you've stripped it. Just like with bread, you either have brown bread or white bread. So I find it bizarre and also this is also cultural which we haven't brought into this discussion either, is that white rice is such a huge part of different cultures and their diets and And they'd laugh if we said, you know, you have to swap white for brown.

But that was where we started. Like 10, 15 years ago, white rice was the quote unquote villain. And brown rice and these whole grains. As you said, it's the same grain. It's just like whether it's wearing a coat or whether it's taken its coat off. Exactly.

And so you can think about it like it's hot and it's taken its jumper off. And now we've had this switch according to TikTok and people are pushing white rice versus brown rice, talking about arsenic, talking about lectins, talking about shredding your gut. Yeah, no, that's insane. And thinking that rice gets stuck inside your gut or stuck to the cell wall. It's very bizarre. Look, this doesn't happen, guys. So white rice is actually something we recommend in clinic if you're struggling with IBS, or Oetipal Bowel Syndrome,

at the point of time, symptoms with your gut health, because it's easier to break down, because it's had the fiber-rich part removed, which is what we spoke about before. The coat is taken off to make it easier to digest. But for those of you that have a really great digestive system at the moment, you're doing well, it would be good to introduce brown rice, because brown rice retains all of that fiber.

It's got all the extra nutrients and magnesium, potassium thrown in, tiny bit of iron even, obviously plant iron, different B vitamins. So it's actually a more nutritionally dense option of carbohydrate than white. But if you're having a hard time and you're having a flare up, then white rice is just an amazing thing. Have you ever heard of the brat diet when you're poorly? Yes. What's that bread, rice, apple and toast? No, bananas. Yes. Basically it's like what your mom used to give you when you had norovirus as a kid. Yeah, it's because it's easy, it's a way of getting different electrolytes, which we'll go into later, but different potassium and different minerals in that

are easy to digest. So essentially white rice has the glycemic index, so we're talking about blood sugars, in the range of 73 to 4. And brown rice is categorized as a medium GI food of 68 to 4. So also it's because of the fiber. It's just a no brainer to me. The calories are practically the same. Give or take 10 calories per serving.

So you either go for more fiber or you don't. You choose. And so not to freak people out with the white rice being higher because we talked about blood sugar last week. This is also assuming, obviously, as you said, white rice is such a huge part of Asian culture in particular. People don't eat white rice on its own so much.

And that's obviously why we talked about blood sugar last week and trying to kind of have a really nice balanced blood sugar. The recommendation, obviously, is that you're having your white rice with some healthy fats, with some proteins, etc., which is obviously how it would be as a normal part of a meal. So in terms of this kind of it just feels like a very reductive conversation, doesn't it? It is. And, you know, I was speaking to one of my friends who's from Taiwan, actually, and she was saying, you know, we just could not imagine cooking a brown rice. They have congee, like these amazing porridges in the morning, but it just wouldn't work with brown rice because of the fibre. You know, it doesn't retain the moisture from different foods.

It doesn't suck it all up in the same way that white rice does. So, you know, each to their own. But I'd love everybody to have a bit more brown every now and again. So, please don't worry. It doesn't shred your gut. It doesn't have dangerous levels of arsenic. And what about lectins? That's something that people are talking about.

I feel that's a trend. It's probably a whole different topic, but give us a kind of 101, because people are also saying the problem with brown rice is that it contains lectins. Some people are saying lectins are trying to kill us. It's the plants coming to kill us. Are they? The anti-nutrients?

Yeah. This is what they call the anti-nutrients and I wrote about them in the Science of Nutrition books. But I find it very bizarre because essentially lots of things come with powerful protective properties. So imagine a plant in the wild. To protect itself, it has to have these amazing, what we call antiinutrients and properties that are poisonous to other animals or creatures to touch because that protects them. But that poisonous feature of that plant could be an amazing antioxidant that humans get the benefits of when they consume them.

So I think this argument of lectins and tannins and things in tea and different properties being bad for us has stemmed from an evolutionary perspective of, you know, it's poisonous for the plant, for other creatures in the wild to consume. But to humans it's not. And actually it doesn't leech all the other nutrition, which is the concern of lectins when people are having lots of plants and beans and pulses and all sorts of things. You hear it all, phytates is another one. You know, you hear all these words being thrown about on TikTok and thrown about on Instagram.

But essentially they're just properties that, yes, they do take a bit of time to break down in the body, but that's what makes plants so powerful and amazing, is that they have these properties within them that we can just about break down. And yes, timing with some things, like you shouldn't drink a cup of tea with your meal that contains iron because the tannins in the tea will prevent the absorption of the iron in your meal. But if we look at life in this reductionist way, so even me saying out loud, I'm thinking this is too much, you know, as I'm explaining it to you, I'm like, people don't need to know.

And that's the thing, you don't need to know about lettings, you don't need to know about phytates and you don't need to care because the most important message is that you're eating more plants in your diet because any positive impact of eating the plants in the first place is going to massively outweigh any potential nutrient decrease of absorption from having one of those properties. And the evidence is also so clear, so robust, so overwhelming that diets rich in plants like plant-first diets are the healthiest in the world. I'm not saying you have to be 100% plant based but plant rich like your

Mediterranean type diet which is filled with lectins. I just can't believe I'm even discussing it out loud Ella because It's just proven to be so healthy. So I think you're so right when you're late to stop worrying about these words. Although, sorry, little caveat, you shouldn't give rice milk to infants because there are tiny traces of arsenic that we get from rice. But it doesn't harm us as adults, but definitely for children, just probably don't use that as an option for younger children.

Okay, that's great advice. So yes, choose brown rice actually when you can because it's got loads of fiber in it and it's got these added vitamins and minerals which most of us don't get enough from in our life anyway but don't be scared of white rice either. It's delicious. All lectins. How are we even discussing it? I just cannot get over the fact lectins have become a social media thing. It's just as I said at the top, it's like, it's insane. There's so much to worry about. There's so much shift that needs to happen in our diet and which rice you're consuming just if that's where you've gotten to is your biggest problem. Like you're doing so well.

You know, if you're eating a healthy diet and loads of loads of fiber and like healthy proteins and fats and all the rest of it, and your biggest concern is which rice you're eating, you've done so well, stop worrying and enjoy your life. Yeah, brown rice is no villain, which moves us on to the one that I've almost been, I've been excited to discuss, but dreading it,

but it's definitely taken off, hasn't it, Ella? Electrolytes. Oh, my gosh, they're everywhere. The trend of electrolytes is just booming. So, I actually... This really shocked me. I didn't even know if you could have a global electrolyte market. But, guys, there's a global electrolyte mix market. Just in time for the meteor to come. Electrolyte market. But guys, there's a global electrolyte mix market. Just in time for the meteor to come.

Electrolyte market boom. Maybe we need a meteor to kind of get us to see some again. But the global electrolyte mix's market, if that is a thing, which it is, it's worth $36.5 billion as of 2023, up to $40 billion or so in 2024. So it's growing. And there is just this absolute boom in interest in it. If you're on TikTok, you 100% will have seen it there. Kind of every wellness creator seems to be talking about it. There's so much online about it. Tell

us about electrolytes. Again, can't believe we're going into this, but okay, here we go. So I think- Buckle up. Here we go. Buckle up for electrolytes. So electrolytes are minerals, everyone. So they come with an electrical charge and they regulate different things that happen in our body. And that's why we call them electrolytes. You know, and you find them in traces in your blood, in urine, and in sweat.

So that's the link with the gym there is that they play a crucial role in rehydrating after you've done a vigorous workout. But you know they do play a role in nerve signaling and muscle contractions, hydration, pH regulation. So your GP will always be aware, you know, if you go to the doctors they will always ask about key electrolytes. And you know, everyone listening, you've probably heard of sodium, potassium, you've heard of chloride, calcium, magnesium, phosphate, bicarb, all of these things are electrolytes. And we do naturally lose them through sweat.

And when we're poorly, I think a good example is taking like a, Dyralein is the most commonly known sachet. You know, if people have got diarrhea or they're feeling really poorly, you take that to help with rehydration after you're poorly or you've been sweating a lot. But you know, you find them in a balanced diet. You can get them in fruit.

You get them in fruit. You get them in vegetables. You get them in dairy, high quality proteins. Do you get some in brown rice? You do. You do. You get your electrolytes. And this is what... So the hype. Let's go into the hype because they are ultra processed. So this is what I find weird is you see people on social media, this is really hypocritical, really prominent accounts, I won't name it, it's really obvious, who have their own powders and pills and concoctions. They are keto and they don't touch ultra-processed foods, yet they sell their electrolyte sachets,

which are full of artificial sweeteners, additives, colourings and all sorts of things out there. And they are marketed to you all listening as they're going to boost your focus, your energy, your hydration. Have you seen any other claims? Bloating, I think, as well. Like water retention. I find that crazy. It's definitely pitched as one of these magic answers,

quick fixes. Don't worry that you're exhausted and overwhelmed by life. Like drink some Dioralite and all will be well. And I also think Dioralite's so funny, because I'm sure you are the same and loads of listeners. You know, it's the kind of thing, as you said, like when you had Norovirus or really upset Tommy as a kid. It's the kind of thing your mom would give you.

And Dioralite's, like, really unsexy. You know, it's, like, so uncool. There's nothing cool about Dioralite. You're like, mom gets it from Boots when you've got norovirus. And now it's been repackaged into these like super chic, sexy. It's no different to Dioralite, which you can buy very cheaply

in Boots. And as I said, I'm sure we were all given or buy for ourselves when we're poorly. They've had this rebrand. Dioralite's had a rebrand. It has essentially. Guys, you're all buying glorified Dioralite. I think that is the best description of it. It is rebranded Dioralite.

Yes, it is. Also, if you really need it, buy Dioralite. It's much cheaper. So who would actually need this? This is, I think, a really important thing to answer. Most people don't need extra salt, sodium, which is in most electrolyte sachets, because it's already abundant in our diets in Western culture. It's everywhere.

Magnesium, marketing will tell you you're lacking in it. However, you're probably not. Zinc and magnesium are both minerals involved in tissue repair and deficiencies are rare. Older people might have more of a deficiency of this because their absorption becomes more tricky as we age. But you get them in cereals. Magnesium's really abundant in a healthy diet, isn't it?

Because it's in your leafy veg, your legumes, nut seeds, whole grains. But everyone eats cereal in the morning. Most people in this country, they get it in there. And that's what I find really interesting about this, is that unless you're an endurance athlete or you are sick, you probably don't need it. And now this is the danger that I find really interesting. So sodium, so salt essentially, cannot be lost from our body without water anyway. So most people just end up taking these sachets and then storing too much salt.

And the kidneys play a crucial role with our overall blood pressure, our hydration status, our heart. The hormones all talk to each other and they work with our calcium levels. There's so many different areas here. So when you consider your heart is a muscle, your body needs, you know, different levels of different areas to go in and out of your heart and your bloodstream and sodium levels are regulated by a hormone called aldosterone. And that's the hormone that's released from your adrenal gland.

So on your back, you've got like two little tiny balls on top of your kidneys and that's where this hormone is released from. It's the same as your adrenaline cortisol. And they detect the electrolytes in your blood and they do a very good job by themselves of recirculating or storing. So if you're there messing it up by adding in more and more of these glorified diurelite sachets, you're basically just paying for salt water and increasing your chances of poor health.

Oh, and heat stroke, if you have heat stroke, you should take these salts, obviously, but people just don't need them, Ella. Yeah, I think this is one you can kind of, as you said, obviously, if you're an endurance athlete and you're doing really, really serious, serious, serious exercise, this is completely different. Obviously, at that point, you need quite specific

nutrition, diet, supplements, et cetera. But for normal people who are going to work, who are having fun with their friends, who are living their best life, I hope. It's not like me and my bad mood. No, no. If you're Ella today, definitely you don't want to take a thing.

I joke. No, but if you're living a normal life, doing normal things, getting your exercise from dance parties in your kitchen, or going for a walk walk or going on the treadmill for 20 minutes, you know, doing a 5k run, going to a yoga class type thing. You just don't need it. There's just no need. You're not losing enough.

Again, it comes back to the basics like eat a healthy diet and you're going to be getting all the minerals you need. And if you're poorly and if you need that boost, buy Dioralyte and just remember that what's being sold to you is rebranded Dioralite. And a huge word of warning guys to everybody listening is that if you have high blood pressure, do not go near these.

If you are salt sensitive and you know your diet is full of salt, please do not add these into the mix. Ella, what is this picture? Sorry. This was added in by Lola who is helping us out a bit with the podcast from our Plants team and it's of a new influencer, Electrolyte brand. And it kind of just sums up like the intensity of the marketing and yes, just these huge

marketing campaigns that are going on behind these products to get you to buy them and to the point like this one in particular has an email waiting list of over 4,000 people on it. It's very Fitspo isn't it? It's super Fitspo and it's really pitched as again as these things that will solve your life and electrolytes just won't solve your life. No definitely not. Yeah very interesting you see the types of influences that are pushing this are often gym gear yeah and if you do see anyone that looks credible pushing it,

I would question them. OK, so we're going to move on to our last section, which is our listener questions. And we actually had quite a lot of similar questions on supplements. So just to take two from you, in the last episode, you touched upon green powders. But I wondered if you'd consider doing a longer podcast

on supplements, which I think is a great shout and definitely an idea for the expert scoop. They said, I know supplements are very unique to the individual, but it really is a minefield. 100% agree with that. I wondered if you suggest any sort of testing to see if you're deficient in something. As a vegetarian female in my late 30s, exhausted with two small children

and running a business. I did not write this, but I could have been. It's confusing to know what to do. And then she says some of the things that she takes and then very similar question from someone else who was talking about testing and a test that involves sending some strands of hair. And they were saying, I'm really doubting the accuracy slash science behind this. However, my results show I'm deficient in a few different vitamins and minerals. I eat such a varied diet made up of loads of different plants, whole grains, beans, pulses,

et cetera, so I'm really, really surprised. Even though I'm doubting the accuracy, I'm now slightly concerned that I'm lacking these things and want to have it checked properly. Got in touch with my GP who would test my B12 levels but nothing else. I'm looking online but can't see anywhere offering full vitamin and mineral tests. There are some DIY kits but I'm not sure who to trust. Is there an affordable and trustworthy way to test if I have any deficiencies before I supplement unnecessarily?" What a minefield. I mean, let's start with listener question one with the busy mom of

two, late thirties, knackered. I mean, it is an exhausting period of your life. So it may just be that it is exhausting. And sometimes we have to go easier on ourselves before we jump to the conclusion of something wrong with us, because we are tired. Like Ella and I are exhausted all the time. We are always exhausted, always tired. But I don't doubt that you are feeling that way. And it is really, really difficult.

And of course, no one should offer you bespoke supplement advice without knowing your health history. There's so much involved, and this is why supplements are crazy. They're so unregulated because anyone can buy one over the counter that's why I like the second question saying before I start supplementing unnecessarily because Let's talk about the supplements that we all need or most of us need like vitamin D There's very few we all need if you are vegan or plant-based and don't get a lot of healthy omega-3s, and the conversion rate of plant-based omegas

is a lot slower than the ones you would consume via the carrier of a fish or something. So omega-3 is really, really important. Omega-3, you get in walnuts, and you get in avocados, oily fish. I would 100% recommend. Problem is, it's expensive. And actually, good quality omega-3 supplements are pricey. So something to consider bulking up in your diet,

flax seeds, that's cheap away, a big pack of chia seeds, it's probably all going to be cheaper than getting a supplement. Vitamin D, there's no question in it. There's nothing to question. Everybody should be having at least 10 micrograms, which is the recommended dose. A lot of people say you need higher. It's just not worth getting higher until you've

had a blood test. So I'm surprised. But other people don't need a blood test to take the recommended amount exactly because children, it's the same. We're just not getting enough sunlight, unfortunately, in the Northern Hemisphere. We don't get any. And now we have sun cream in the summer. We definitely block the absorption of vitamin D. And vitamin D plays a role of your immune system, plays a role with your mental health, your bone health. There's so many links in so many different areas now

of vitamin D. They are the two that I would say everybody needs. Now, when it comes to being vegan, B12. B12, iodine, selenium, and zinc, and potentially iron are all the key areas. Some people will always be predisposed to being anemic and they eat loads of iron in their diet. It's just the way we're built.

So definitely check with your GP there on that one. I'm amazed this GP will only test your B12. That's really odd to me. You can always ask your GP to tick other panels. There are some nutrients you cannot measure in blood like calcium in certain areas. But guys, most of you taking multivit can do more harm than good because all the different nutrients compete and you've got a way up. How good is my diet versus how much filling of the gaps do I need?

And this is why I built Retrition Plus. I mean, I'm not in a position now to be, and we've kind of sold out, but you know, we've sold, we've sold out. Certainly a few pregnant multis left, but yeah, unless you're pregnant, unless you're aging, got a certain condition, no one needs extra stuff on top of vitamin D or if you're vegan or plant-based, the other areas there that I've just discussed. Should we do hair tests very quickly?

I just want to. Yes, tell us about hair tests. So I have been seeing hair tests since I first went to university. You know, a small lock of your hair is sent to the lab, and apparently it scans the energy fields in your hair. Like the use of apparently there. Yeah, yeah.

I mean, look, it used to be used for drug use. So if people had recognition of taking drugs, like for lead and mercury poisoning, but it definitely is not an accurate way of saying if you've got an allergy or an intolerance. There's just no science behind a lock of your hair containing any of that information. The only way to truly know, and believe me, if we knew, we wouldn't be spending a fortune on the NHS. If there was a test kit we could send home to everybody, obviously we would.

Like it's a no-brainer. But the only way of doing it is please keep a food diary first before you book in a blood test with your GP or anybody because otherwise you're not going to have accurate levels in your body of what's going on. Then you look at the supplement options after the blood test to tell you if you're deficient or if you're low or if you really need some support. Then you start to look at your diet, take a bit out and then start adding it in slowly. It's elimination and most people should do it supervised.

Okay, so the advice is basically, don't start supplementing unnecessarily. Really look at your diet, get as much of a balanced diet as possible so that you're getting on those different vitamins and minerals. Everybody go get vitamin D if you're not taking it already. Be very conscious of your omega-3 intake,

potentially something to supplement. And then if you're plant-based, exactly, then you definitely need B12 and be very conscious about the other vitamins and minerals. Wording on vitamin K, just quickly, because a lot of people sell vitamin K or vitamin D, and I did so much digging into this when I bought RetroGEN+, but you only need one microgram a day of vitamin K for each kilo of body weight, and most people get that so, so easily. And actually, it's stored in your liver for future use, any excess you get.

So you can do more harm than good by taking vitamin K with vitamin D, because it starts to build up, because it's a fat soluble vitamin in your liver. And people don't realize that. They see it everywhere. K helps absorption. It doesn't directly do that. Where do you get it from in your diet? In your diet, you get vitamin K from your leafy greens, you get it from cereals again, most

people are having that every single day. So you're definitely getting it. Interesting, we're going to pick up on creatine next week as another supplement that people are curious about, although Rhys said that's a good one, I've got good things to say about that. Yeah I do, finally, something nice. So we'll be talking about that next week, we'll be talking about walnuts, we're going to be talking about that next week. We'll be talking about walnuts We're gonna be talking about lifespan and obesity. I think we've already got a packed show and we haven't even started writing the script yet There's always so much to say we have fitted it into an hour though. We're getting better at this

Guys, honestly, it started off in a really foul mood and I'm so happy now. So thank you for listening Thank you for this show. And don't forget to tune in to the Extra Scoop, which is coming on Thursday. Yes, our first Extra Scoop, so you guys can have us in your ears multiple times a week. And keep the questions coming. That was a tough one for me, actually, because there's so much information to get across. And I should have also said with vitamin K, it's also in vegetable oils, which most people get, especially if they have good or poor diets. Yes, you don't need to worry about that.

And hope you guys have a great week. Thank you for listening. We appreciate it so much. And just a little question, if you have enjoyed it, please do rate it, review it, share it. It honestly makes all the difference. If you think it's worth five stars, it'll take you 10 seconds to do it for us. And I promise you, it makes more difference than you'll ever know.

So thank you. Thank you.