Better Digestion, Diet Trends & Inflammation

16:07Catherine Rabess:Yes, but I think it's important to point out that he just had a PhD in biology. He actually specialised in physiology and he was not a licensed medical doctor. So I think as with everything that comes online, when we read these things you know people can have an area of research they're very interested in you know that they they take and sadly it gets blown up into a mainstream view you know his views are significantly divergent from established medical and nutritional advice and it's the sort of thing I think you do have to be very wary of it's unconventional and there is actually no evidence or any studies to back it up.

16:50Catherine Rabess:He was a physiologist and not someone that spent a lot of time ever really looking into the science of nutrition in that way. But he theorized things and it does make sense that fat is involved in the building blocks of our hormones. And that does make sense alongside protein. But what I would argue is that alongside a balanced diet, these individual components can have a place within their right but for somebody to just go and eat red meat butter coconut oil you know we're talking very much again carnivore ask here that's what it rings and screams to me bulletproof coffees those days um i wonder if he had an affiliation with that type of biohacking area but what i would say is that the advice to avoid nuts and seeds for hormones is something that goes against mainstream scientific evidence and nutrition and in fact what we advise people is to have the healthy unsaturated fatty acids for our heart health for our hormones for our gut our gut bugs love to break down these nuts and seeds and overall i would say this is not a diet that has any grounding of evidence within it to support hormonal balance so it might go viral

18:08Dr. Zoe Williams:if i'm right as well he also um suggested limiting some veggies things like cruciferous veg again because of maybe this thyroid function question um unless they're very well cooked

18:22Catherine Rabess:so that would be iodine yeah yeah beans and lentils phytate um fear mongering yeah this is this is where all of these you know these things we dissect all the time so the fear around phytates the fear around too much iodine or having a anti-nutrient within our diets from vegetables. And I understand the theories behind it. They have their own protective, powerful compounds to help these vegetables survive in nature. But actually, for most of us, they're incredibly beneficial. There's so much robust data that these things support our health. So I'm really glad you've raised it because now it'll be on our radar oh gosh how cringy our radar for ray pete okay come on our radar ray pete diet um he did pass away in 2022 just to be fully respectful to that but it seems to be having a resurgence on social media so just be wary don't you think

19:17Dr. Zoe Williams:there is something in look i experienced this personally you know i'd be super honest about that but like if you have eaten a kind of classic standard western diet and i'm not saying you live on McDonald's and Haribo, but like, it's much more kind of grabbing a sandwich here. You know, you're part of the 96 % of people who don't eat enough fiber. You know, you're not having loads of fresh food. You don't have a primarily whole food diet. You don't maybe do some of the other lifestyle elements associated with a kind of more nutritious way of living your life. And then suddenly you change it. You're going to feel dramatically different and you are going to feel so much better.

19:53Dr. Zoe Williams:And I'm not advocating for this diet, but like, if you have moved, from a standard Western diet to this, and you are mostly eating full whole food ingredients, you might be missing some things and eat a little too much of others, but you're suddenly eating not ultra processed food, home cooked, you're going to feel so much better. And I think that's the thing. But for me, the more I go into this, more I'm like, that feels like the common thread here, to be honest, is moving from a mostly ultra processed, convenient diet to a fresh, wholesome, grounded in home cooking diet. And there's so many ways to go about this.

20:34Dr. Zoe Williams:And obviously there's some clear flaws here, but that in itself is going to make you feel better. And that's going to make great social media content. That's really compelling because people do those before and afters. And it's not necessarily just on kind of weight. It's on just like, you know the glow or it's on energy levels or it's on you know all sorts of things and you know it it would likely take effect for the most of us if that was the switch you've made so i think it's like it doesn't make this diet magic versus the mediterranean diet but you can't really do this kind of social media content with the mediterranean diet being done so you kind of need something new

21:09Catherine Rabess:right yeah i think you've hit the nail on the head there it's this is what happens a lot there is a there's a theory we discuss in nutrition lectures I'm trying to think of what the psychologist's name is but it's whenever you make a drastic change to your diet like you've just said any diet it could be keto it could be paleo it could be this ray repeat diet it could be anything if it means you're cooking at home you will see a drastic difference and then you might think wow this is an incredible thing I've got to share this I've got to talk about it but actually the reality is you've just cut down on all the things before that perhaps weren't feeding you the best way but the diet you've now chosen still is lacking those essential nutrients and fiber and things that your body would really thrive off so thank you for raising that because a lot of the time that's what happens when we take a new supplement alongside that our health behavior can change it can inspire us to eat better alongside that supplement it can really kick start a new behavior change and then we say wow that supplement's amazing but was it the supplement is it the diet is it placebo so thank you so much for raising that question and the next one is also

22:17Dr. Zoe Williams:from the states from emily alla yeah i love this question really this is really for you um emily said she loves listening to the podcast on her morning walks i love that she said on the podcast several weeks ago when it was discussed how flaxseed should be kept in the fridge i felt so crazy as i've been leaving it in the pantry for years i've never heard that before so i was hoping you could discuss some other niche food characteristics and things the general public may not know. For example, do kiwis need to be consumed with their skin on to provide the digestive health benefits? How many Brazil nuts should we be consuming every day?

22:47Dr. Zoe Williams:I heard over two can be toxic. Did hemp seeds also need to be refrigerated? I feel like this general discussion of some random facts could be incredibly helpful. I love this. I'd love some random facts.

22:59Catherine Rabess:I'm first of all, so sorry, because I've noticed a few of the comments as well. or one of them was like that's the most ridiculous thing to say we will have to refrigerate our seeds and sure guys I get it I do get it I'm just saying for optimum absorption of omega-3 and preservation of it it is best to keep it cold I mean that is also something that the food industry has to do when they put any product in the fridge that's grab and go or something that's been opened or broken down otherwise it would go off and spoil so I just want to say I love a food fact as well let's start with kiwis uh because i love i just love i love kiwis but i personally like my son will eat the skin of the golden kiwis but not the furry green ones and i do think that that's tough would you eat the skin out of both no they freak me out it's good well we didn't grow up doing it this is just it whereas my six-year-old that's normal to him how weird yeah interesting doing but should we be if you can yes we should um is the answer on both on all types yeah but i actually think studies um predominantly lean towards the less furry variety for consumption of skin for i think quite obvious obvious reasons but you don't need to eat the skin to still get the digestive benefits that claims that it may help with constipation it's now recommended on the nhs you know studies for people with digestive concerns and difficulties say two kiwis a day can really help ease constipation.

24:29Catherine Rabess:And it's something... And really, that's because it has this special enzyme in, right? Is that in the skin or the flesh? So no, actinidin is actually a natural enzyme that you find within the flesh, but towards, often in fruits, it's like with an apple, things are towards the skin layer. You're just getting more fibre for your gut by eating the skin. I think that's really important to mention because, you know, you have to force yourself. I'd still rather you eat the kiwi than be put off by the fact you have to eat something furry, which let's be honest, I'm not up for and I'm a celeb type. You don't look that appealing.

25:00Catherine Rabess:No, the idea of having to go to any lengths like that is not for everyone. And then to come back to hemp seeds, you know, they are particularly rich in these polyunsaturated fats. If you're buying a large bag, the problem is when you open these large bags, you could notice, you know when things go soft, you know when texture is lost and oxidation occurs. It's a natural thing that happens with foods. and just to keep them airtight is a really good idea in the fridge. But it's not toxic to have more than two Brazil nuts. It's not toxic. I think the word toxic needs to be explained. Although I have noticed, I don't know if you have, Ella, a dip in the popularity of those accounts that walk through the supermarket and tell everyone everything's toxic now.

25:44Catherine Rabess:I feel like maybe that's had its day.

25:45Dr. Zoe Williams:I think we just don't need to be told everything's toxic. So many things aren't toxic that much, isn't it? you just never leave the house ever again live in some kind of like insulated wellness bunker

25:55Catherine Rabess:they're incredibly rich in selenium so you know i think what people mean is you get enough selenium from two or three a day you don't need to have more to get the selenium that you need within your daily diet and it doesn't mean that it's toxic to have any more of them but a little food fact or nugget for you i suppose you know like one red pepper is the whole is a whole daily intake of vitamin C for a child, for instance, you know, we get more than you think. We really do. There's more vitamin C in kiwis than oranges and they're smaller. All these amazing foods and vegetables, I just think we need to really remember that we're so lucky to have access to them to begin with, that often most of us get more than we think, even in one traditional dish of baked beans on toast.

26:42Catherine Rabess:And this made Ella and I probably feel better when we were having beige diets in the first pregnancies you know it's just having toast will still give you because the flour is often fortified as well folic acid or some extra calcium vitamins minerals b vitamins we get more than we realize

27:00Dr. Zoe Williams:we might need a new section rihanna's nutrition myths or rihanna's nutrition nuggets let us know

27:07Catherine Rabess:and don't take it the wrong way everyone i'm not saying yeah we have to live in this crazy ass bubble where everyone has to eat every skin on every vegetable

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27:54Dr. Zoe Williams:Don't use if you are allergic to EBCLIS. Allergic reactions can occur that can be severe. Eye problems can occur. Tell your doctor if you have new or worsening eye problems. You should not receive a live vaccine when treated with EBCLIS. Before starting EBCLIS, tell your doctor if you have a parasitic infection. Paid partnership with Lilly. Respect your time. Ask your doctor about Epclus and visit epclus.com or call 1-800-LILLY-RX or 1-800-545-5979.

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28:48Dr. Zoe Williams:directed ella question from beth yes beth has said she listens every week without farewell her 18th month old daughter has a bath love it so she has a question about gut test her toddler was given a low dose antibiotic for around a year because of a bladder issue. Thankfully, it seems to resolve, but she also has moderate eczema. I know these things could be linked. And recently, my Instagram algorithm has promoted gut health tests for children, noting that there's a key gut strain that's missing with lots of children with eczema or asthma. It looks like it has been well researched, but I'd be super interested if I could help her eczema.

29:23Dr. Zoe Williams:Is this all too good to be true?

29:25Catherine Rabess:Well, I thought what better person to answer this question than a gut health specialist, Ella. I know many registered dietitians who specialise in this area and I've got a voice note for us here.

29:37Dr. Zoe Williams:Love it. Thank you. Hi, my name is Catherine. I'm a registered gut health dietitian and have been qualified for nearly 15 years. Thanks so much for the question. So in relation to gut tests, it's important to note that with many of these types of tests and intolerance tests, particularly, they can be invalidated and without the right type of team and experts to analyse those results you can be left not knowing and understanding your or having any form of interpretation of them. I would recommend speaking with your doctor in relation to the possibility of the eczema linking to an imbalance of the gut microbiome because you are correct that is commonly seen and can be due to an imbalance of unhealthy bacteria versus good bacteria and that key gut strain can be missing with those that have autoimmune conditions particularly those such as eczema and psoriasis.

30:43Dr. Zoe Williams:My first suggestion would be to really focus on giving your daughter a variety of fruits and vegetables, as well as lots of grounded up nuts and seeds, and ensuring that there is lots of plant diversity to support optimising and improving her gut health. There also could be a link to considering starting some probiotics, But again, this would really need to be a tailored strain focused on the specific condition and would need support from a registered dietitian.

31:22Catherine Rabess:Thank you so, so much. I think it's just so incredibly important to realise that gut health isn't just a trend. You know, gut health is a serious science and it's so important, especially when children involved. And we're discussing things like this, that we we get answers that are based and grounded in evidence because you just don't want to follow anything that could have a more harmful result than what we started off with, do we, Ella?

31:48Dr. Zoe Williams:No, one of my daughters has had a huge number of antibiotics for a recurrent tonsillitis issue. So I really relate to that kind of, oh gosh, what could help?

32:00Catherine Rabess:You're not alone. I think we all just want to do our best. The next question is from Michelle, who said, your words and advice are a huge comfort and source of inspiration. So thank you for what you do. Ella, honestly, some of these messages, it's just overwhelmingly lovely, isn't it? I love our community. She said, I wanted to ask about eating a fiber snack 10 to 15 minutes before a meal. So such as eating a carrot before breakfast, an apple before lunch. I've noticed it mentioned on social media recently that doing this reduces, here we go, blood glucose, sugar spikes and inflammation. I wanted to ask your thoughts on this.

32:36Catherine Rabess:Thanks from Michelle.

32:38Dr. Zoe Williams:I'm so curious to get you to answer the inflammation part of this, because that's the bit they can't understand. where it's really come from. I know you'll explain the blood glucose bit in a minute, but I totally get where that derives from. The inflammation bit's a bit confusing other than these things are all inherently very good for us. I mean, look, my very succinct answer before Reid gives you loads of ins and outs is like, if you enjoy it, crack on. Like great to get an extra apple in your day. Excellent to get a carrot in. Like that's all great. If you enjoy that, then perfect. You should never be told obviously not to do it because it's great.

33:16Dr. Zoe Williams:But for me, I really am excited to like, you know, after this, I'm making smashed crispy potatoes with AOC and like fried garlicky courgettes and stuff from the garden. Anyway, I can't wait. I'm not going to do something beforehand because it's not going to ruin my meal. But I'm like, it's over planning my family dinner this evening. Do you know what I mean?

33:39Catherine Rabess:also I don't want to fill up on the carrot before I then enjoy not that one carrot would fill me up but I mean they're quite you know my kids will just grab a whole carrot from the fridge like Bugs Bunny and just you know chomp on it and then they're a bit full and then they might not eat those lovely delicious smashed potatoes I spent so long guys smashed potatoes are just like the

33:57Dr. Zoe Williams:best food in the world you know when you barboil them you do it for like 10 or 15 minutes let them cool put them on a hot tray with loads of olive oil and then you get a glass and you push them down, loads of salt on the top, let them go super crispy. Oh my gosh, with garlic aioli. I'm sorry, there's nothing better. I'm so hungry right now.

34:14Catherine Rabess:That is what I'm craving in life. I agree. Look, it's an interesting area. I think I know where it stemmed from. And of course, eating more fibre at meals helps regulate our blood sugar response. That makes perfect sense to me. And, you know, it can reduce the size of a glucose spike, but how many people need to be actually aware of their gastric emptying and how quickly things happen within their stomach if you are type 2 diabetic that could be very useful information the same with type 1 actually understanding your blood sugars how your body works when you need a bit more when you need a faster release or a slower release for most of us however even with this research that the order of food can impact a response it doesn't mean that's how we live and how we need to live and how we should live.

35:03Catherine Rabess:Let's touch on the type two diabetic regulation, which is where I feel we have the most research with blood sugar responses and insulin when insulin is impaired and it's not doing its job effectively. It's overwhelmed. It's overloaded from chronic exposure for various, various reasons, conditions, medication interactions. Yes, having a bit more fiber with your meal. You don't need to have it 15 minutes before. But if it's an intervention you want to try, no harm. Let's touch on the inflammation that Ella has mentioned, because I feel like I'm seeing anti-inflammatory cookbooks. I'm seeing this is how I ate in a day, my anti-inflammatory diet.

35:45Catherine Rabess:This is my week, my anti-inflammatory week. It's almost become it's a trend. Have we coined it? Is it now a trend? I think it's trending. Do you guys think it's trending? I think it's trending. Let us know, everyone, because I think social media overreaches here massively. We know that having continued spikes in blood glucose can contribute to chronic inflammation and metabolic disease. But having a bit of fibre before you eat a main meal is not going to combat that chronic overexposure and exhaustion of your immune system and the responses that it's embarking upon.

36:25Dr. Zoe Williams:But also, Rhi, I'm curious if you agree that this is, again, where we're like, we're talking to, in the nicest possible way, the wrong people about this. Because if you're someone whose algorithm is showing you this and you're conscious enough to have this on your radar, to even consider doing this pre a meal, your meal is probably, and I don't mean every single meal, every single day, but generally speaking, your meal is probably quite balanced. and a gentle rise and fall in blood sugar is not the problem. We're not trying to eliminate that, as you always say, Ray. What we're trying to do, which is not great for our health over time, not on occasion, is have constant humongous spikes, humongous drops where you've not eaten anything for ages.

37:09Dr. Zoe Williams:You've had two coffees, then you have a Mars bar, then you have a croissant, then you have a sandwich that doesn't really have any protein or fiber in it, et cetera, and you have a bowl of cereal, you know, that is something where, you know, you might be kind of riding a little bit more of a roller coaster. If what we're talking about here is just like a normal diet that I bet most people listening follow, then it just feels over. It's disordered. It crosses. Yeah, I agree. It's like, generally speaking, the majority of people do need more fiber in their diet. But I think the people worrying about this probably doing a great, great job.

37:45Dr. Zoe Williams:And that's where it then tips into not really being fun anymore.

37:49Catherine Rabess:Yeah, I think it goes back to those pills that this particular Instagram account developed to eat before having a bowl of pasta. And I think that there's a very fine line of, oh, I'm going to enjoy a chocolate cake at a birthday party, but oh, wait, 15 minutes before, if I eat this apple or this carrot, then I'm not, that's not what you're trying to say, Michelle, at all, by the way. I'm not pointing this back to you directly. We're just expanding on this conversation on social media. of where do we draw the line? You know, where does it end? What's helpful to us every single day? Is that knowledge that that might just slow your blood sugar levels by 15 minutes?

38:25Catherine Rabess:Is that knowledge helpful to you? Or is it more of a hindrance when it comes to your flexibility, when it comes to how you choose to eat and live your life?

38:34Dr. Zoe Williams:You know, the last thing to think about is having like a gently, and it will be better some days than others, a gently balanced play. Like, have you got veg? Have you got fiber? Have you got protein? Have you got healthy carbs and healthy fats?

38:47Catherine Rabess:I like to use porridge bowls as a good example because it's so easy to build on, you know, and it's so accessible because oats and water alone is not a great combination for many people to start their day. It's still good for fiber, but it will cause more of a glucose spike than if you had oats with a milk on its own. Then straight away, you've got something else there to pair it with, then a healthy fat. and then you can build some more fibre and fruit on it or add a bit of nut butter or something else to your porridge bowl, a sprinkle of seeds. And it's a meal where you really want to get it right because that will dictate how hungry you get very quickly as you go to work in the morning or school for children.

39:27Dr. Zoe Williams:If you've then got oats and you've done it with, you know, whole milk or almond milk and then you've got some nut butter and then you've got a sprinkle of seeds and then you've got some maybe frozen berries or grated apple in there, you're suddenly talking about something so completely different i wildly agree there and

39:44Catherine Rabess:so it's a big conversation but inflammation in general is your body's natural response to invaders pathogens it's an immune response and we don't want that to happen all the time we never want to boost our immune system we don't want an overactive immune system we don't want continuous inflammation but guys inflammation can also come from when we're very stressed inflammation can come from we've had a lack of sleep our inflammation can be slightly raised because we haven't been able to clear all the gray matter that we needed in our brain or all sorts of various reasons can stem from this so really really good question to raise opened up a can of worms I feel we could delve into a lot over the next few weeks with inflammation and then we have our final question today which was actually an anonymous question our lovely listeners said I'm a 32 year old female

40:33Dr. Zoe Williams:I've been dealing with elevated blood pressure for a number of years. My GP hasn't felt the medications necessary at this stage. I've been focused on lifestyle changes, particularly improving my diet and working on managing my stress and cortisol levels. I've heard loads about beetroot juice and its potential benefits for lowering blood pressure. I'd be really interested to hear your thoughts on whether it's something worth incorporating and the other food supplements or habits that you'd recommend for someone in this situation with high blood pressure. Also, if you have a favorite homemade beet juice recipe, I'd love to hear it.

41:02Dr. Zoe Williams:I'm conscious of the sugar content in the supermarket versions.

41:06Catherine Rabess:So we have the best GP to answer this question, considering this is something I feel that they would get asked a lot. But not only any GP, we had an ex, if anyone knows it, a gladiator. So if anyone did watch that TV show, Gladiators, it's still going on the BBC in the UK. There's this sort of program where you've got these like, how do you describe? I mean, they are, It's like based on ancient Rome, Ella. Gladiators, right? Yeah, so fun. So fit, healthy, fun. And, you know, regular Joes like Ella or I would take on. I don't think I'd ever put myself off.

41:42Dr. Zoe Williams:I don't think I would either. I'm not sure how far I'd get.

41:44Catherine Rabess:The Eliminator. I think I'd fall at the first hurdle. But it's a really fantastic show. But Dr. Zoe Williams is a media doctor and used to be a gladiator. So she's got a voice note for us answering this question for us today. I couldn't think of anyone better.

42:01Dr. Zoe Williams:Amazing. And do you quickly, ever make your own beetroot juice?

42:04Catherine Rabess:Have a recipe you like. Okay. The thing that's interesting about beetroot is I jumped on the Barbie pasta trend when the film Barbie came out. I made pink pasta. Oh, I loved that, that pasta. It was good, right? And I actually don't, and I know you love beetroot, Alex. We've had this conversation where I don't love beetroot on its own, but I will have beetroot in a juice with classic carrot or ginger or something. but i do genuinely rate it for um sports performance and vasodilation of blood vessels

42:32Dr. Zoe Williams:because i have also looked into that extensively so yeah ginger lots of ginger beet and carrot is actually so delicious you can add a bit of apple and i agree i don't love raw beetroot but you can either slice it really thinly and almost do it as a kind of marinade like a little bit of vinegar olive oil tiny bit of maple salt with rocket no reese pulling a face re i'm going to make it for as delicious bit of balsamic vinegar at the end. Like a golden beetroot or a purple one? Either, honestly, but it's really marinated. That's key because it can be pretty earthy or you roast it for ages until it kind of goes very tender and then you can blitz it into a delicious like dip, a kind of white bean tahini, garlicky dip or into that pasta recipe.

43:15Dr. Zoe Williams:I love that as well.

43:16Catherine Rabess:Do you know where I think my dislike of it stems from? Is that classic plastic packet beetroot you get in the supermarket they put in salads you know that they chop up that I just and also I just can't deal with the mess I remember my mum used to eat this and she

43:32Dr. Zoe Williams:be like I don't know why you don't like beetroot now I'm like I do sorry those those packs um sorry

43:39Catherine Rabess:to every any listeners let us know if you like beetroot okay over to Zoe thank you for such a

43:44Dr. Zoe Williams:thoughtful question at 32 it's definitely worth taking raised blood pressure seriously because The longer blood pressure is elevated, the more likely it is to affect future health. And that's health of the heart, brain and kidneys especially. That doesn't mean everyone needs medication straight away, but monitoring it closely and making lifestyle changes does really matter. Now, beetroot juice is one of the better studied food based options for blood pressure. Beetroot is naturally rich in nitrates, which the body can convert into nitric oxide. And this helps blood vessels relax and it may lead to a modest reduction in blood pressure in some people, according to the studies.

44:29Dr. Zoe Williams:However, it's definitely not a substitute for checking your readings properly or starting medication if treatment is recommended. Home monitoring is really helpful, especially if your readings vary with stress. So getting a validated upper arm cuff is still the standard option. There are new wearable devices out there as well, such as Hilo. And these can be really helpful because they monitor your blood pressure across the day and night. So the important thing is to share reliable average readings with your GP rather than reacting to just single numbers. And your wider diet actually is probably more important than just the beetroot alone.

45:10Dr. Zoe Williams:The strongest evidence is for a Mediterranean style diet full of vegetables, fruit, beans, lentils, whole grain, nuts, seeds, olive oil, fish, less salt, less processed foods and less alcohol. And exercise is also powerful. So aiming for regular aerobic activities, things like brisk walking, cycling, swimming, but also incorporating strength training too. so that helps regulate your metabolic health and then other things that make a difference are sleep stress is really important over the course of your life doing what you can to manage stress because that does play a factor also caffeine alcohol smoking and weight can also affect your blood pressure if you are going to go ahead and make a homemade beetroot juice and i'm sure rihanna can probably give better advice than me on a recipe but i just keep it simple so things like beetroot, cucumber, lemon, ginger, and water.

46:06Dr. Zoe Williams:Like you say, shop-bought juices might contain a lot of sugar. So, you know, that might not be necessarily the best thing. And if you can blend it rather than juice it, you'll retain more fibre as well. And if your blood pressure is elevated at your age, I think the key thing is you are young. So to have raised blood pressure for many decades is more concerning, perhaps, than somebody receiving a diagnosis of high blood pressure in their 60s or 70s. So it's also reasonable for your GP to consider secondary causes if they haven't already. So things like any problems with your kidneys, if you had a kidney scan or hormone related things or any medications that you're on that could be affecting it.

46:50Dr. Zoe Williams:I hope you found that helpful. Fantastic. Okay, guys, we did have a final question from Steph in the Netherlands, which we said we were going to talk about because we're going to talk about timing of fiber and the best way to spread it out. But we've got so much to talk about for that. We're actually going to save it for next week. So promise you timing of fiber is coming. So otherwise, guys, that's it for us today. We'll see you on Monday. We can't wait. Have a fantastic day. Thank you for being here.

47:14Catherine Rabess:Thank you so much. We genuinely value your feedback so much. And we're loving all of the community inspiration ideas that are coming in from you as well. So thank you so much for sharing all of those and have a lovely weekend. Yes.

47:27Dr. Zoe Williams:And if anyone has tried the Way app that we've been talking about, we really want to hear from you. Please let us know how you're getting on with your meditation journey. Otherwise, yeah, as we said, have a fantastic day, guys. Thanks for being here. Bye.

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