"11 foods to avoid to slim down for summer" & the Loneliness Epidemic

27:36That's CozyEarth.com code SCOOP. And if you get a post-purchase survey, make sure you let them know you heard about Cozy Earth right here. Because home isn't just where you live, it's how you feel. So let's go home with Cozy Earth. The Jack Welch Management Institute at Strayer University helps you go from, I know the way, to I've arrived with our top 10 ranked online MBA. Gain skills you can learn today and apply tomorrow. Get ready to go from make it happen to made it happen and keep striving. Visit Strayer.edu slash Jack Welch MBA to learn more. Strayer University is certified to operate in Virginia by Shev and as many campuses, including at 2121 15th Street North in Arlington, Virginia.

28:19I'm excited to quickly share with you all that you can pre-order my new book, The Unprocessed Plate Now. and Ella and I discuss this all the time that the world of food and nutrition is currently full of conversations surrounding ultra-processed foods. And this is for good reason. And in my book, The Unprocessed Plate, I dive into what UPFs actually are, explore the latest evidence on how they impact our health, and most importantly, how we can reduce our reliance on them without overhauling our entire lives. And remember, there's a lot of nuance, guys. There's a privileged conversation, lots of things here.

28:49But I want to cut through the noise and offer actual practical solutions. There's incredible diagrams to make the science more accessible. And there's 60 amazing recipes, family friendly, everything from breakfast, weekday dinners, quick lunches, simple swaps and snacks and things you can have on the go that make such a difference. And trust me, whether you're a busy parent or you're just trying to reduce these in your diet on your everyday workload, this book is here to support and empower you to get back to basics with food without the pressure of this perfectionism. So if you want to feel more informed and inspired in the kitchen, then you can pre-order your copy of The Unprocessed Plate now.

29:26It's out June the 19th. And back to me and Ella. The next headline, Ella, is exactly on the same kind of hype, I think, in the press on protein. So Rhi's on a roll with all her amazing work in the press at the moment. Every week she's writing new articles for amazing newspapers and magazines. And I keep saying to her, share it with us on the show. I don't think I did I share this one or did you find it I can't even remember what I wrote it I can't remember but I remember thinking we've got to get that on the show because I appreciate we've spoken about protein a fair amount it's everywhere we're all a bit confused and so rewrote this headline literally how much protein do we actually need which essentially just cuts through the hype and I think we got so much chat about today we'll keep this one short uh but I think a 101 will be so helpful yeah I wrote it for country and townhouse um I I was really happy actually to write this feature, Ella.

30:20I feel like everyone is still very much on a protein hype at the moment with the bars, the pancakes, protein cereal, protein drinks. You know, I saw a sparkling kind of watery beverage the other day that was like, this contains protein. I was like, how? You would just, it blows your mind. But I want to first reiterate that protein is essential. You know, it supports muscle repair, hormone production, immune function. It's one of the most satiating nutrients, which means it helps you feel full, helps regulate your appetite. you know it's the building block of our hormones guys it's really really important but the general recommendation is something everybody is meeting and more of 0.7 grams of protein per kilogram of body weight and that equates to a round of roughly 45 to 60 grams a day for most women but of course our age matters here what stage of your life you're at how much activity you do so we know there's unique requirements and it does go up a tiny bit as we age but you absolutely don't need Ella, all these protein shakes.

31:19And I'm not saying they're bad. You know, we have clients in our sports nutrition section in the nutrition clinic that work with Faye on a one to one basis. And we would be lost without some of these convenience items, especially when they're doing ultra marathons and doing all sorts of incredible, amazing things. but most of us eat very little at breakfast then have a huge dinner and just spreading your protein out to every meal across the day is the best bit of advice I can give just making sure you've got some each meal you don't need to buy and spend money to do that unnecessarily it's such good advice and I think it's just this interesting thing where we take core science and we move it to hype I think it's just a really helpful that's what we wanted to bring this to today just like a kind of grounding it's important but you're probably meeting your requirements and if you're worried about it that's how much to think about so if you were thinking of getting like 15 to 20 grams per meal which you're going to be doing really easily if you're including one or two protein sources in every meal you're golden in most people that are omnivores if you eat animal produce you are definitely hitting your protein requirements and people that are plant-based if you eat a whole food plant-based diet you're hitting it too it's the fibrolla most people in the country just do not get enough.

32:33They get on average 18 grams of fiber and probably not good quality as well. We've got to remember that it's quality and quantity here when we discuss fiber for gut health, for diversity, for our microbes. So we really need to be thinking about hitting 30 grams a day. And I think for everyone out there listening, it's the quantity and quality of what they eat that matters so much. And the 18 grams that most of us are hitting in the UK at the moment just doesn't contain the right quality and diversity for our gut microbes. So let's park protein. I I was really happy to contribute, really happy to just reassure people not to panic.

33:06That's all I want to do. I don't want people to feel scared of food. I love the word reassure. I hope that everyone listening feels reassured. By re. Such a good job. And Ella, reassured. Yes. And I was thinking, I was about to say, what a really fun game is. And then I was like, this is so sad. I think in the grand scheme of really fun games, this isn't that fun. but you know obviously we know that one of a great way to be thinking about that diversity is to get 30 different plants in your diet a week and if you want to learn more about that again we did a phenomenal extra scoop on that which is so so helpful but 30 counts it's fruit it's veg it's beans it's nuts it's seeds it's herbs it's spices even dark chocolate guys oh my favorite yeah and actually my really fun game is just how sad am i we're on it together literally get alive but But just in your notes app on your phone, just keep a note of it this week.

34:02And I'd be so curious what listeners get to. Because again, getting 30 different plants a week is such a nice metric for your health. I think it's actually sounds quite scary, but it's quite achievable, especially when you think about like maybe you make hummus, but you switch it up and use a buttercream, not a chickpea. or you make a big kind of veggie stew and you chuck in all sorts of you know that leftover carrot and that leftover red pepper that's all sitting on the side in fact like butter bean dips i did one at the weekend i'll post it this week but easy so easy easier than hummus because you don't need to add as much tahini and extra bits and less oil actually because they're so soft and mushy i made one for lunch today the kids had some pitas they're obsessed with pitas at the moment and it was just boiled up peas, adamame, three minutes or so.

34:49Sorted some garlic for another minute with them once I drained them and then blitzed it with tahini, tofu, loads of lemon, olive oil. It sounds delicious. Stuffed it in a pitta. So good. I want to be in your house most days. So yeah, I guess, yeah, we can all play the fun game this week. Yeah. Do you know what though? When it's sunny, I do want to eat better and I think most people will agree and contest to this that when the weather is better, you are drawn towards a better way of eating. Now, this again segues nicely onto our next headline because in sunny Spain, Ella, so schools decide what kids eat is the new thing the government have brought in.

35:25So basically Spain has banned ultra processed snacks to tackle childhood obesity. So the Guardian reported that Spain is introducing one of Europe's stricter school food policies. So all schools have to serve, and I think this is absolutely fantastic, fresh fruit, vegetables and fish. I I mean, that's subjective to lots of things, actually. But while ultra processed foods like chips, high fat desserts and sugary drinks should be banned altogether. And it's a national push, Ella, not just certain schools. It's national to tackle childhood obesity, which now affects one in three children in Spain.

35:59So, you know, removing vending machines. When I was at school, Ella, I remember vending machines. I used to get Yorkies that are not for girls. That was my thing. That was the marketing. Do you remember? Awful. Yeah, I never loved that one. Yeah, it's because they were pink and the wrapper and chunky. That's the appeal. But if I'm talking that naively now about a Yorkie bar, and that was my mindset, children even younger have access to these types of foods at school. And what do you think? I mean, look, I think the idea of mandating nutrient rich meals at school is a phenomenal, it's obviously a huge structural change, but it feels absolutely brilliant.

36:36And we also know, unfortunately, there's so many children who are so reliant on school meals for their kind of core meal of the day. Could be the only hot one they get all day. Yeah, to make it nutritious is just unbelievable. It really, really is. And I think it also just shows, we talked a little bit about this last week in terms of the HFSS legislation and some of the changes that have been very slow and some of the government have rode back on all sorts of things. So that's high fat, salt and sugar. And the way that that's displayed and advertised, et cetera, in the UK. And I think what I find just so frustrating is that I'm not saying there's anything simple, But there are changes that are possible and that we could be actioning sooner.

37:20And I think it does just show here. And it's such a great demonstration of when public health is actually a priority, things do change. And, you know, I'm sure you feel the exact same way. I certainly do. You know, I joked earlier, like I'm trying to educate my children that a daily ice lolly, as in like a ultra-process ice lolly, is not what we'll do. And it's so hard because they are literally everywhere. Yeah. And they see other children having them. The hardest thing as a parent is the peer pressure as well, isn't it? It's when you go into the supermarkets and it's in their eye view or when their friends are having it or everyone's having it after that club after school or in the day and so and so gets X, Y, Z.

38:01If they just make it mandatory for every school, then everyone has the same. Yeah. And as I said, for me, it's not like saying my children can never have it. But what I'm trying to teach them is like 365 days a year isn't what we're going for. Or it's a treat item anyway. And so it's just a really, I just think it's really interesting because it takes some pressure off the individuals, off the parents. And puts the responsibility back into institutions, into the government, into large bodies. And arguably, I believe that's where it belongs. But I think it belongs there because that's where we'll actually instigate change.

38:31So I'll give an example. It's easy to see these obviously as being too strict. And I completely understand that some children have really specific dietary requirements. This can feel scary for them, right? This is overwhelming. If you think, oh my goodness, my child will only eat X, Y, Z if they change this in schools in the UK as well. What am I going to do? But policies like this acknowledge that. And they do offer a roadmap for other countries, including the UK, to follow suit. And I'm sure that there will be places in schools to allow for that. But the example I had at my son's school, he only started in September.

39:03He's in reception. And I did make quite a few changes in my first few weeks at school. Look, it's who I am. I cannot help it. And I won't. You should be proud of it. I'm proud of it rather than the details. And they were really receptive. I feel so grateful. But the one remark I had back was children need energy to, you know, not restrict sugary items as snacks. You know, they need energy. I'm like, yeah, but you get the same amount of energy from something that doesn't contain glucose syrup and a flapjack bar. Let's just give them something else. And it was sausage rolls was the example used.

39:34And I was like, can we not give sausage rolls as snacks? Can we not just give fruit and something else? And the response from the teacher, who is amazing, by the way, but this comes from a change in times, a change in education. The response I received at first, not now, was, oh, well, some children will only eat sausage rolls. There'll be a lot of unhappy parents if we change that within the school. And you can see how complex this issue is. It's really emotive. It's so hard. It's so emotive. And so much of it comes down to exposure. I remember when I started feeding my children learning. And I think we're the same as adults.

40:07You know, you want to be shown something kind of seven plus times before you might potentially accept it. Yeah. And I think, yeah, I certainly feel like I'm the same. I've tried things definitely and thought, oh, I don't like it. And every time the other day the kids were like, do you like coffee? As in they just thought she tried like a tiny bit of coffee ice cream was like, God, it's such a strong flavor. And I was like, no, when I tried it, I thought it was disgusting. And I would drink it with all kinds of sugary syrups and just to be cool. Because like companies like Starbucks from Friends era was just so cool when I was a teenager.

40:35Yeah, yeah. But yeah, look, I think that it's difficult. Your point, there's definitely people that will alienate and frustrate. Ultimately, if you think about the kind of greater good of the nation and protecting children and our long-term collective health, it's hard to believe it's not the right step. I know. I mean, if Spain are investing money into this, why can't our government invest money into children and their food? They just deserve so much more. Yeah, exactly. I totally agree. But we've got some good news in what's trending in wellness.

41:05Okay, I've been excited for this all day. Ella did this trend. I haven't read it yet. I was always looking for the good news. Yeah. And this was such a nice one. It was in the Times, actually. And it was from park jogs to ultramarathons. Why more women are running more than ever. We know how important it is to move our bodies. And running is just having such a moment. And that's such a great thing. It's amazing. So the Running App Strava reports that the number of women uploading runs in the UK has more than doubled in the past few years. and in a major milestone the 2025 London Marathon guys this is so cool saw almost equal numbers of male and female applicants for the first time.

41:42How cool is that? That's amazing to everyone that runs I'm in awe of you because I'm definitely not a runner and I think the fact is women now see running as not something back in our day when we were younger as you know calorie burning treadmill mill running it's now mindfulness and really empowering really empowering and it also says here that you know there's even been a rise in people signing up for longer distances like ultra marathons and we've seen it in the clinic actually our sports nutritionist has had a huge uptake in people doing nutrition for running as well it's so cool so there's social running clubs things like these girls run so it's a community it's so empowering it's lifting each other up there's campaigns things like she races and they're pushing for access and how races are structured and marketed to make it feel much more inclusive of women I just think it's such a great cultural shift isn't it I it's actually inspiring me to start running but I don't think I can run well this is my dilemma I feel like we are in the middle of this cultural shift where running is less about competition which I love but how do you keep going anyone that's a runner I just want to know how you run and when you feel tired you just don't stop do you know like how so I did a half marathon this is so long ago now I'm amazed I didn't know you did this it's honestly quite shocking to anyone who knows me that I did that um but my brother was doing it with his now wife and they were doing it to raise money for world child cancer oh wow or what yes I think that's the name of the charity I mean how how do you they were like if we all do it together we'll raise more money yeah and I was like well obviously how do you say no to that so I agreed to do it Actually, it was quite funny because I'd known Matt.

43:23This is when we'd known each other like a week and had already moved in together. And I'm looking to see you both now, putting your running shoes on. So then he was like, I'll do it with you. This show of this, you know, we're in this together. And so I said, yeah, brilliant. Do it with me. Do it with me. We were so busy getting delicious together off the ground. We literally did not train. I mean, it was absolutely pathetic. And we went to the race day. And he's just one of those people that's just really good at sports. Yeah, some people just run, don't they? Oh, he ran it in something like an hour and 40 minutes.

43:52I've never trained. I think it's a... And didn't pull a muscle. No, nothing. It was all good. And my brother like ran, threw up halfway through, but like kept running faster because he wanted his time of like under 130. You know, it's like so competitive. And I just walked so much. I think I would have walked. I couldn't find the impetus. Yeah. I was like, oh, I'm really tired. Yeah, yeah. It's a nice day. My feet hurt. Yeah, I'm just going to chill out. And I couldn't find that competitive edge in me to care. I just didn't care. That's what I don't have, the competitive trait. I don't care either.

44:24And I think to run, that's why I find it so fascinating. I would, guys, please comment in the Apple review or the Spotify bit. Tell us about how you motivate yourself to run. I keep thinking it's such a great thing to do. Like, I'm not surprised people are taking it up. It's free. It's so easy to fit into your life. Nature, you get to absorb trees and sounds. Totally. Lots of our office go on like lunchtime runs. Do they? And I look at them and I'm like, I should, well, we're quite near Regent's Park. and I'm like we should do that. There's run clubs at lunch. I remember working for a company ages ago and yeah I never actually did the run obviously because I'm like you I can't motivate myself.

44:57I just can't motivate myself. Anyway I want to do it so any info please pass it on and I feel like in the country it could be so nice. Maybe I'll have to drive out to you when you get your new place. And we can run together. Yeah and we'll try and run together and we'll let you know how it goes. Slash walk. Okay so we're moving from really good vibes to I'm going to just call it bad vibes. Okay, this fascinated me. And I went on quite a deep dive on this one. Okay. I can see. I'm waiting for it. Go on. Okay. So this was the headline. Mark Zuckerberg, who just FYI, in case you didn't know him, I'm sure you guys all do, but he is the CEO, the founder of Meta, your Facebook, your Instagram, made us lonelier.

45:38Now he wants us to be friends with AI. And as I said, I went on a deep dive. he did a podcast interview which this all came from which we'll get into but yesterday morning as I was finalizing some of my show notes for this a press release landed in my inbox from the charity Calm which is a mental health charity in the UK ahead of Mental Health Awareness Week and they was just sending out new data on the state of mental health in the UK and it really is quite stark so one in three young adults in the UK are regularly experiencing loneliness That figure rises to seven in 10 when you include people who feel lonely at least some of the time.

46:19Women, students, LGBTQ plus people and those on lower incomes are most affected. And what they were saying in this press release from Calm was the common thread was a lack of real world community in this. And the same data showed that people who part of a community or club, hello running clubs, whether that's sport, music, volunteering, were less likely to experience loneliness. so 18 to 24 year olds reported more confidence more friends stronger mental health who were part of this because they felt that belonging it was so protective and then mark zuckerberg who is essentially the kind of creator of social media and living our lives did you watch that film the social um network yeah yeah so he now wants us to be friends with ai so even though the data is here i mean that's just one data set but i thought it was just relevant that it had arrived this week showing he was quoted saying that yes my goodness he did this interview friends with a computer yeah friends with a computer and he basically was saying that even though okay get this the average adult now spends more than nine hours a day on screens social media being the biggest driver and you've got this crazy amount of loneliness as we know loneliness is the you know puts you at risk of early death raises that risk by more than 25 linked to heart disease stroke depression even dementia I mean it's a really overlooked driver of poor health and he is here and we'll go into what he was saying talking about we should just be besties with robots and AI instead of trying to go out and join a run club and find real world connection.

47:53It's insane it's actually insane like the stats like despite all that time you know being online 60 % of young adults are lonelier now and it raises the risk of early death by 25 % you know I'm reading that and I'm just thinking how and what's fascinating is that how he's openly addressing this and in the recent podcast he said and this is his quote here in quotation marks the average american has fewer than three friends and people feel more alone a lot of the time than they would like but instead of encouraging people to step away from screams he says let's always be on a video chat and have personalized ai companion for emotional support and conversation and it's already here snapchat's MyAI is hugely popular amongst teenagers.

48:35I mean, Ella, before I even read, I mean, this is insane. 20 million users on character AI and this site called Replica, which is another big one. It describes itself as an AI who cares, that always listens, that's always on your side. What's scary to me is can people pretend to be AI as well? So what about all this awful, the awful things that happen online, Ella, like grooming and terrible, terrible things that I don't even like to even bring up that are so far out of what I want to be discussing on this podcast right now. But my mind is spinning with worst case scenario things about being best friends of a computer.

49:10I can see counter arguments as well. In clinic, I could see myself saying to somebody, well, if it helps you in a time of crisis, not to harm or to do something detrimental to yourself, then AI is a great tool. It's a great stepping stone, but it should not be seen as an everyday replacement for human interaction there's a lot of nuance here to this discussion and we just don't have the answers yet it's absolutely extraordinary this idea that yeah instead of encouraging people to go out and make friends and build that community and counteract loneliness that way when we know loneliness such an important impact has such an important impact on our health the idea is almost just spend more time talking to robots because i found when i did my am dram because it's finished now i had the show this weekend it's done I had the show then my birthday and I was actually very content this week to have a lot more time by myself because I feel like I was getting the interaction with the community and my job so sometimes I would struggle in the past when I wasn't doing the local amdram I wasn't filling my cup with something I needed and I didn't like feeling lonely and I would struggle with things like that you know putting yourself out there and feeling comfortable in your own space to be a bit bored but that's quite a skill I think it's really hard so if we have more social interaction I think we'd be better at being lonely as well.

50:27I think we've talked about loneliness quite a lot and to this point of like how these weight loss drugs are changing the landscape of health and wellness so quickly as is technology in this instance and to the point of our mental particularly when it comes to our mental health and we're seeing more and more evidence to show how bad it is for mental health and yet we're getting more and more opportunities to have ai friends for example not real friends and that really as a parent as well ella and i were discussing before we came on air you know the use of chat gpt how amazing it can be for some things but you know we don't want our children to grow up losing the skill of creative language or words themselves or challenging themselves even if it's not going to be their biggest strength we don't want them to become reliant on this technology and I feel like what we're doing to the human race is literally grooming them into pills injections and AI like that's a moment of uplink for you guys no but then we're here saying let's make delicious food and get more sleep and just feel happier and talk to people more I know I'm I joke I'm so with you no it's exactly that I think it feels kind of more prevalent than ever of like, let's trip it back.

51:38Let's hot girl work, walk, or maybe hot girl run and chat with our friends and cook something super, super delicious this weekend. And just look after yourself in a way that feels nourishing and fills up your cup versus depleting it. Okay. We have our final trend today and we will run out of time for listeners questions, but what we're going to do is we're going to take a collection of your listeners questions, and we're going to do an extra scoop episode answering your listeners questions. So if you have any questions you want us to take, just pop them in the Spotify comments or the Apple comments, and we will grab them and try and bring as many as we can to that.

52:07So our second trend is, I never know how you say this. Percillium, psyllium husk? I used to say psyllium when I worked at the food doctor clinic in Harley Street. I used to copy what Alice used to say. And now it's psyllium. Okay, it's spelled with a P-S, but we say it psyllium. Okay, psyllium husk. Now, not to be a broken record, but then when I started looking into this, all the headlines here were saying that they were nature's adsempic. You're seeing things in New York Times, Women's Health. And it was literally, the headlines is Fasillium husk, really a natural Azempic. Another one called it the poor man's Azempic.

52:43That was from the US and Azempic, I think in the US is like a thousand plus dollars a month. Whereas here is, if you're getting it privately, it's more a couple of hundred. Anyway, we talked about Fasillium husks on the Extra Scoop. We had so many questions come in about it. So we thought we could come back to it properly here, tell you a bit about what it is and why is it showing up in all of these weight loss conversations. And you know what? It's nothing new. When I first started out as a nutritionist, I knew about this purely because it can be used in a hospital based environment. When I was doing some dietetic work and I was thinking going into dietetics and we were discussing the use of this, it's basically a type of soluble fiber.

53:18And when you think of soluble, it's something that dissolves well in water as well. You think of oats, you know, you put them in a glass and you can visually see them like breaking down. So it helps move your bowels along that sort of thing, your bowel movements. So when you mix it with water, it forms a gel. And this slows digestion. So it supports your blood sugar control, makes you feel a bit full, basically. And one tablespoon gives you around four grams of fiber, which is quite a lot when you look at the fact you've got to hit, you know, 30 a day and 18 grams is what most people are getting.

53:48But I have to reiterate here that it's not a magic bullet here. It will fill you up and give you a bit of roughage to move everything through, but it's not helping your gut microbiome. because it's just one type of fiber is not my fun game of writing down your 30 different plants. I need to get my 30. But when I was weaning, I had a whole blackboard listed all the different plants each week. And I used to have these stickers when I had that Betty Bugs book, but I need to get it back up again. So I think that's the interesting thing is that it's actually, to Ree's point, is used in quite a lot kind of with the medical setting and is definitely a great way to up your fiber if you're struggling with it.

54:27But it's not a simple solution in the sense if you're still not getting that 30 different plants a week and you need all your different colors and textures to go with different polyphenols, prebiotics, etc. to really support your microbiome. So it can help fill the gap that we're currently struggling with, with the 18 grams on average up to 30. But it's not a kind of, unfortunately, it's not a quick fix. But my question for you, Ria, is why is everyone comparing it to a Zampik? Oh, it's like oat Zampik, though. Do you remember the first episode? It's like oat Zampik. I feel like we're going back there.

54:57it's because ozempic is clickbait everyone's talking about it so you'll get loads of videos of anything that can possibly be compared to a filling effect so you know the peptide hormone that you get from the glp ones basically that make you feel full and what they're saying is by having this fiber supplement because it's essentially what it is your supplements in your diet with a scoop of something you're just feeling full so that's the only comparison you can draw with ozempic it is not a medication it will not do the same thing as ozempic and for some people we used to find it doesn't even keep them very full it doesn't really taste of anything so it is easy to add to your diet but horrible horrible horrible texture though i've got a bag of it at home that's just not been open for so long and i remember getting it when my second my son was born thinking oh this will help with bowel movements thankfully i never needed it but it goes to show that's me as a nutrition professional getting that in my house for a certain period of my life i'm not using it every single day most people you need to drink a lot of water people don't drink enough water if you have that you need to drink even more yeah i think that's a really nice one in terms of whether we think it's a good trend or bad trend in the sense of it's very much safe and supported by medical nutrition professionals give us the other options because i'd rather people eat them yeah well i thought what was interesting in terms of your four grams of fiber just for context people because i have tried phacillium husks actually when i wasn't very well and i was working with the nutritionist on my gut health yeah i tried and then I was just still like, well, they were so rank.

56:25It looks like sawdust basically to anyone listening and you mix it and it is like a thick, gloopy gel. It looks like glue. One of those things people say doesn't taste, but just is really rank. But you can always get your four grams of fiber from a large pear, half a cup of lentils, a couple of tablespoons of chia seeds, for example, a small bowl of oats. And obviously we talked about this ages and ages ago, but like you could make chia pudding with some oats, some chia, some yogurt, some milk, pop your large pear on top. and you've had 12 plus grams of fiber, which is getting you, you know, over a third of your weight or 30 grams.

56:57So in terms - And far more enjoyable, Ella. So yum. I love a chip. I'm so glad you didn't make this. I was half of me was terrified you're going to whip out your bag like a homemade. Happy birthday. I bought you some Facilium. Have a cup of this. Guys, thank you so much for listening today. And also we need your questions because if we're going to do the extra scoops then for listener questions, send it even more and we'll collate, how many do you think we'll get through? We've got a time there. As many as we can. Yeah, we're going to take as many questions as we can. And just on the back of this, we said it earlier, but like, please go out and just have a lovely time.

57:30Like just when you're thinking about your health and wellness, do it in a way that really fills up your cup, that feels uplifting, that feels nourishing, that feels empowering. Just be good to yourself. Yeah, be kind. Honestly, life, sometimes there's bigger things in the world and we really hope this podcast also gives you a bit of a laugh, but equally just reminds you that you don't have to pay to feel a bit better sometimes. It's just a smile from another person and chatting to the lady at the end of the till. For sure. Don't try and be perfect. We'll see you guys back here next week, can't we?

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