Bikini Bodies, Sugar Cravings and Thriving over Rotting

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35:26Sierra, let's get moving. I'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.

35:58But 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 makes 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.

36:35It's out June the 19th. And back to me and Ella. I have to say, our episode today is very nutrition heavy, actually. It's my fault because I drafted a few of these headlines. But the next one, Ella, is about the baby food pouches lacking nutrition. It was everywhere after that Panorama episode we discussed. It was absolutely everywhere. And let's just start by saying, because I think there's some sort of confusion, I have nothing to do with Ella's Kitchen, the baby food brand. We share a name, obviously. Ella, that's great. Nothing. No association. None whatsoever. My in-laws came over on Bank Holiday Monday.

37:11They're like, oh, I saw Ella's pouches were everywhere in the paper. Are they bad? I was like, that is not Ella's pouch. It has nothing to do with Ella, but everyone thinks it is. Every now and again, we get complaints. Do you? Yeah, like something. And it comes to us. I'm so sorry. Yeah, as we've grown, the association has been less. But yes, not me. Nothing to do with me. Nothing to do with Deliciously Ella. Oh my gosh, you poor thing. What an association. And I, full disclosure, in 2020 started working with one of these top brands. And I was so excited, Ella, because we were at the time the only baby food brand in the country to do the first ever recyclable pouch.

37:51I put fortification of calcium into their dairy free pouches. No one else had this on the market. And I was really proud of those achievements that we made. And then I made multigrain packs that were available for parents. And then we had some amazing pulses and chickpea blends and things. But the sad thing is that the products I was working on just don't sell. And we parted ways nearly two to three years ago now because they wanted to cut their veggie range and just focus on the fruit. And then all these headlines come out about inaccurate testing and claims. And I was horrified, absolutely horrified.

38:24So the recent investigation by BBC Panorama raised the concerns about nutritional adequacy of baby food pouches. So this is from leading brands such as Ella's Kitchen, Heinz, Piccolo, Little Freddy, Aldi and Little. Basically everything in the laboratory tests. So I don't know what they were doing, testing their own products. That's what's so deceptive. For me as a nutritionist, if I work with a brand, they say we've taken our products to the lab. I take that as gospel. You see the laboratory report. You're like, oh, great. This is the nutritional analysis. So for them to get it wrong is A, very deceptive, but they were deficient in nutrients like vitamin C and iron.

39:01Now, I'm not surprised about the iron bit. I'm going to part that for a second. But vitamin C in a fruit pouch, because of the way the pouch is processed, it means in the manufacturing process with the heat and everything that you need, you do lose a degree of nutrition. But what was so sad, Ella, is the sugar. Can I add on to that? Yeah. It's because, and that's not the case with everything that you buy. it very much depends where in store you're buying it etc but with something like this they tend to go through pasteurization so a heating process because obviously what you're doing here is you're putting something that fundamentally is a fresh product think mango or think chicken these aren't products that you would keep at room temperature so ambient for a year so what you have to do to make it work and not be kept in the fridge and have a kind of 12 18 month shelf life is you have to heat it heat it heat it heat it and that's the pasteurization now obviously we talked about this the other day take milk pasteurization loads of benefits get rid of harmful bacteria but here the problem is is it degrades the nutritional benefits it's great for people to have access to food when there isn't any around convenience this is remember these are convenience items they're not meant to replace the whole food but the deception comes with the marketing and the lack of education for parents there's no parents fault you know i use some of these pouches and it's totally fine to have every now and again but the problem is when they're saying the pack contains x amount of vitamin c and it doesn't that is a problem because you're taking all the microbes and the fruit naturally out by the heating process and a banana puree pouch does not replace a banana exactly so also when you look at vitamin c for example the degradation that happens during manufacturing.

40:44It's so significant. So you've got a pouch of pure mango, for example, from a leading brand, and that's only got 0.1 milligram of vitamin C versus the same amount of fresh mango where you'd be getting 18.2 milligrams. So just day and night different. And I think that's the interesting thing. And I've seen some opinion pieces saying, this is just another stick to beat mothers with. This is just another way to make mothers feel guilty and it's a really really difficult one because as we often talk about none of this and none of the conversations we have on the wellness school be that ultra processed food be that baby pouches be that not necessarily always being able to make healthy choices this is rarely the fault of the individual this isn't about shame or guilt on an individual level but the problem is is that our health and wellness landscape is now and our food landscape as a whole is now so warped and so desperately in need of change that we have to call out the facts in order to give the education for us to collectively change it.

41:45And so I think the difficult thing here is saying like I think it's right that we talk about the facts and about the reality of the fact that these products aren't really what they say they are but that's not said to make anybody feel bad. No this is exactly it and I'm actually of the stance because I've worked with these companies I was so excited Ella to make a difference. I genuinely thought I could contribute to this space in a positive shape or form because I relied a lot on pouches at certain points and lots of parents do. So they can be great, but you have to be aware. And what I don't like is deception.

42:20I don't like inaccurate testing. As a scientist, it just kills me. I'm like, how can you say that to a consumer? Some of the marketing as well. And one thing we never did was put a below six month age marketing thing on the product because you shouldn't be weaning before technically six months some babies are ready a bit early but some of the products were advertised at four months so it's almost enticing parents to say oh look buy my fruit pouches and there is a difference between a fruit pouch and a veggie pouch and then from seven months roughly a baby won't be getting as much iron from their mother's milk anymore anyway or the formula because the milk levels drop as they introduce solids and you really need it in the diet and some of the packs the iron i'm really proud the one i worked with was the highest record recorded because we used quality ingredients but some of the quality and I can say firsthand working in this industry back in 2020 I was shocked the meals that claim their meals like spaghetti bolognese or something had like zero beef in them and there was no protein or iron and they're just not proper meals yet they're marketed as meals so yeah there was a study by the University of Leeds School of Food Science and Nutrition and they analyzed 632 of these products being marketed to children under three.

43:36And this one really got me. They found that 21 % of the products were actually too watery to provide sufficient nutrition. Yeah, it doesn't surprise me. And what's interesting is when you make a pouch that actually contains nutrients, and one of the things we were struggling with at the time was that it's so thick because you're actually putting real food into the pouch. So to squeeze it out, it doesn't have the consistency that babies get used to. But this is the same in adults because when you add, you know, a ultra processed wafer biscuit that melts in the mouth, you eat more of it, which is why when you're a baby and you've got these really palatable, no texture and easy to digest sweet hit on the tongue, you're going to want more.

44:11But I have a balanced voice note from Charlotte Sterling Reed and she is a wonderful child nutritionist and she sent me a voice note on this subject and I think she'll give a really good balanced answer. Absolutely. She's been doing so much press speaking to this conversation over the last couple of weeks. So such a great voice to add to the conversation here. I know a lot of parents have been a bit worried about the BBC Panorama investigation and actually I was really thrilled to be in that investigation it was really thorough and well done what they did was they looked at lots of brands of baby pouches on the market and they had a look and assessed them for their nutritional composition some of the results of that was actually quite shocking showing that there were some for example mango pouches with almost no vitamin c in it which is actually quite a surprise so this really is one of the things that the program highlighted quite a lot as well as the use of babies sucking directly out of the spouts which means that they're not able to see and explore and experiment with food which is what we want them to be doing when they are learning how to eat so luckily the panorama investigation has actually started to already have a little bit of change happening with some of these brands already many of them have said that they're going to change their packaging from four to six months now so they'll be starting to roll that out very soon which is excellent.

45:29I do want parents not to worry though I want parents to know that actually it's absolutely fine if they offer these pouches on occasion to their little ones it's not going to be problematic if every now and then as an emergency or that mum or dad throw it into the bag when they head out for the day as a just-in-case option or they get home at the end of the day and they've got no food in and think thank goodness yes, I've got a pouch. That is exactly how you should use them as a convenient every now and then option. The problem only comes when parents are using them as really regular meal options for little ones.

46:01But if you're using them alongside a well-balanced diet and babies exploring lots of variety, lots of texture, and importantly, lots of your home cooked meals, aside from that, it's absolutely not a problem at all. So don't be scared of using them, just maybe try and use them a little bit more wisely. And as I said, they really cannot replace those home cooked meals. It makes such a difference if babies are given home cooked meals that your family have and exposed to all the tastes and flavours in the cooking that you do at home. I know it's not always easy. So these pouches can be a reliance every now and then.

46:35But ideally, that's the best way to help babies learn to love and enjoy our foods. So as Charlotte said, this isn't about shame at all. It literally is that parents need support. We're all in this together. Come on. I mean, the government needs to reduce the cost and the food and there's so many factors. So basically, we just feel for you. We're all in this together. But I do think that being aware of things is better. But fear mongering is never really okay. And I don't think that's what this initial documentary was about, because it is okay to have them every now and again. But that moves us on, to a different headline completely, and that is, moving more in midlife could help protect your brain from Alzheimer's.

47:17Yes, I think this was just one more example about all the positive small things we can do every day to be supporting ourselves. And this was a new study from the Barcelona Institute for Global Health, and it found that getting more active between the ages of 45 and 65 could actually help protect your brain from Alzheimer's later on. I love that researchers followed 337 people with a family history of Alzheimer's for four years. I mean, gosh, so tough. And what they found was those who hit the World Health Organization's recommended activity levels. So just so you know, that's 150 to 300 minutes of moderate exercise a week or, you know, 75 to 150 minutes of something more intense.

48:00They had healthier brains because they had less of the buildup of beta amyloid. And that's the protein that's really well researched now that we know in science is linked to Alzheimer's. And they had thicker brain regions linked to memory and cognitive function. And even better, the biggest brain benefits were seen in people who went from doing almost no exercise to becoming more active. And I think that's such a nice example. Like it's never too late to start. It's never too late to try something new. It's not about being perfect. 75 minutes to 150 minutes or something more intense is actually maybe two gym sessions a week it's not an impossible number to hit or as we talked about walk every day or you can have a 20 minute dance party yeah exactly a hundred percent so they did point out that after a certain level there weren't really any more benefits so that kind of leveled off so it's basically just a reminder that if we move a bit more this summer we're also helping our brains but also isn't it nice to know that and we've seen this with lots of things before you don't need to be doing it all day every day like the benefits aren't exponential there is a moment of which you've made a massive benefit and obviously if you love exercising it makes you feel great go for it but I think it's nice it takes the pressure off doesn't it you don't need to do a 60 minute spin class six days a week no absolutely in fact I'm not going to do my usual gym workouts because my trainer's away for two weeks and I've got my live show so I thought you know what I'm moving nearly every evening at the moment I don't need it this week but I know I'm very active so everyday stuff get in the garden more walk to school pick up drop off um whatever you possibly can let's move on to our trends so in our transaction quick update on our cloud Chloe Kardashian popcorn from last week because I saw a piece in the New York Times about actually about the launch but it was talking about and I haven't heard this phrase before the proteinification of foods.

49:55Wow. Proteinification, quite hard word to say. What was that song? Stop eating protein now. And they included this trend report, which I just thought was worth noting. And it showed, I wonder what our listeners, how our listeners fit into this, but 61 % of consumers were hoping to increase their protein intake in 2024. And that's up from just 48 % of people in 2019. So this whole protein move, it is really kind of making ground and there was a really good quote in there from a professor at Drexel University who was looking at trends and they said from a marketing perspective there are only three macronutrients that the food industry can target in new product lines fat carbs and protein they're not going to have fat popcorn they're not going to have extra carb popcorn so that leaves one macronutrient right and it's kind of so simple and basic what he says but I actually just thought it was really funny.

50:52But this is what I mean. We've done all the rest. We've done low fat. We've done low carb. Let's go high proteins. You can't go low protein. So let's go high. It's just absurd. And as we said, always say that there's nothing wrong with protein. Like, you know, you do want to be having protein. So looking for it in your meals is good. It's just a lot of listener questions, Ella, I was reading the Spotify. So thank you, everybody for your comments and questions. A lot of people saying, but you do need protein, right? And I think we are caveating. We know protein is important. We're not demonizing protein, you know, lean protein sources and animal produce and plants.

51:24You know, these are really important to have in our diet. We're just saying we're not a fan of the marketing hype or the books that are being released, the products, the chocolate bars of protein. You know, we feel it's almost got a health halo that if it's high protein, it's good for you. Yeah, that's my concern on it. It's not protein is really important and you want to be getting it in every single meal and you want to, you know, including it in your snacks. It's all part of a healthy diet, 100 percent. but my problem is that we're having protein chocolate bars to that point where we're making something that's inherently not very healthy seem healthy because of it or we feel that we must get 35 40 60 70 grams of protein in any singular meal and actually again that's just way more than you need and it adds pressure and it adds stress and money and money very very very right so our next trend ella i i saw it a week ago and i hate the fact i'm drawing attention to this website but i i saw it pop up in the headlines because it links back to goop ella goop i want to put my head in my hands now i don't think she's a fan of goop guys i'm not a fan of goop it's gwyneth paltrow's online pseudoscientific site is what we call it in my industry but it's interesting and i have to say sometimes i like trying trends i really do i'm all down with some interesting things but what was the thing she had years ago about the egg that jade eggs yeah you know all of that kind of thing things that were actually quite dangerous she's also promoted but she does raise attention to some things and actually i'm glad she drew attention to this because i didn't know and this was plastic and gym wear ella yeah the title was do your workout clothes contain endocrine disrupting microplastics and i thought i don't know anything about this maybe they do so i read it and it highlights the concern about synthetic active wear shedding microplastics that may carry harmful chemicals like BPA, phylices and pesticides.

53:16And these microplastics can enter the body through sweat glands, hair follicles and skin wounds, and potentially obviously disrupting hormone systems and impacting reproductive and metabolic health. So it's quite a drastic statement. And I'm sure if you delve into the science that we don't need to be totally scared. But if you're wearing these types of tight-fitting leggings, which I do quite a lot nearly every single day and sports bras, us maybe now finally we can look towards things that are better for the planet and start telling the whole industry that creates athleisure where let's do our bit definitely I mean we obviously did our extra scoop episode didn't we a little while ago on fertility and looking at the impact of our lifestyle and for example the endocrine disruptors and microplastics and the kind of very real research that actually these things are now collectively in amongst our diet and pollution and all these other risk factors having a impact on fertility and hormonal health.

54:14And so I think it is interesting because you just wouldn't even consider. I certainly wouldn't even think that. When I think microplastic, I think about water bottles. I definitely don't think leggings. I know. I mean, I will raise attention that this article doesn't give any data. So the studies on it and all the sorts of things that we obviously need. And I don't want to fear monger. But if you, like me, are trying to, you know, declutter your house from these very high chemical sprays we're using and go for a more, I'm going to use the word natural, but a more natural, even though it's not, alternative and go for the underwear.

54:48Like me and Ella are trying to stripe and stare at the moment. You know, things that don't contain a lot of these man-made synthetic fibers. Perhaps this is a good time to have a look at what's in your active wear. Yeah, I think it's that whole point, isn't it? as per this episode we did on um fertility and all of the kind of myriad of different things that are impacting our health it's a little bit like how we talk about upfs it's like if you're the core of your diet is fresh natural food and then you enjoy a mars bar there's no problem in there but our diet our lifestyle is now often quite filled with exposure to myocroplastics pollution if you live in a busy area high stress environments and when you start putting it all together that can have quite a negative impact on our health i'm not going to stop wearing my favorite leggings though even though i've read that because they were expensive and i do really like them but i'm just not going to wear them as often ella i think that's my solution okay trend two is frank there's no other word for it go on you say it bed rotting i know and it's because tj power when we had our extra scoop with him on phones he brought it up and then i looked into it and it's on TikTok and it means you spend extended periods, often entire days, lying in bed, engaging in passive activities like binge watching shows, scrolling through social media or simply resting.

56:05God, I can't remember when I spent a whole day in bed. Can you? Unless I had flu or something. I don't know. Yeah, it was initially embraced as a form of self-care, which when you think about taking, you know, if you can, you've had a busy week at work, you take a Sunday, you spend half the day kind of on the sofa on your bed really cozy have some lovely snacks you maybe do a face mask have a bath watch a movie you love that sounds like peak self-care and lovely and so great such amazing reset great for your nervous system but I think this is kind of going more towards entire days binge watching shows and scrolling social media which isn't good yeah and so but the trend has garnered over 300 million views so far on TikTok so it really is 300 million i can't even process yeah and if you haven't listened to the extra scoop with tj yet he's talking about essentially our addiction to our phones and the danger and the impact on our mental health and i would say it's one of the most life-changing 30 minutes i've had in the last year so 10 out of 10 recommend but he was talking about this trend it's what's reset it's where it came from in terms of our excessive social media consumption and he's working with teenagers who are having screen time of 17 or 18 hours a day.

57:16I know it makes me really sad actually and I saw Hugh Grant actually pop up on my phone maybe it's because I was looking at this Hugh Grant because he's got five kids I didn't know he's campaigning or speaking out vocally you know using his platform to say he doesn't think that all this technology in schools is a good idea like he said my kids the other day obviously they probably all go to private school and that's fine but they all came home with these iPads and he's like is this really necessary like why are we putting another level of technology onto our children but then you've got the argument of how will they survive in a modern world but surely there's a middle ground yeah and surprise surprise health experts caution against excessive bed rotting do you need us to tell you that probably not but it can and again not to keep laboring the point but please listen to tj because i think he really illustrated the fact that actually scrolling for hours a day really is proven to exacerbate symptoms of poor mental health of depression anxiety disrupt sleep patterns it hurts my head ella yeah they also there's some of the experts weighing in or talking about listening to and saying it leads to physical issues like muscle weakness oh my goodness i'm not moving i shouldn't laugh it's not funny muscle weakness but it's the idea that this is even a thing what's scary is how young it starts like perhaps this is a trend that's targeting 16 year olds which is absolutely completely awful because they should be outside getting fresh air anyway quite a trend there let's not do that one I think I'm going to give that zero out of ten our birthday where my plan is I've asked my husband already can I just lie in bed for like the morning that's not but that's that as I said that feels like peak self-care doesn't it yeah that's my present to myself a bath in the morning have a bath do a face mask what's your favorite movie I'm getting older while you have like a nice breakfast in bed that sounds like heaven on earth I think the idea of not getting up and scrolling TikTok for 17 hours is the rotting.

59:07Yeah, I don't want to do that. I think you're thriving, not rotting. Thanks. Yeah, I think you're thriving, not rotting. Okay, so our listener question of the week, Ella, was actually a really good one that we got. And it's about the vegetable confusion of how you cook them. Because if we don't have enough to worry about, people are now telling us how we should and shouldn't cook our vegetables. The question was, when we steam or saute vegetables, do they lose their nutrients and are they better raw? Do you remember there was a big raw food movement? Oh yeah, I'm never down with that. I'm not sure exactly when it was, but I don't think it was long after kind of wellness was taking off.

59:40So let's say like 2016, 17. It was definitely 2016, 17. It was called a macrobiotic diet or something, raw, macro, and people releasing books. Yeah, and I think the macrobiotic diet wasn't so much the raw food, that was actually very Gwyneth and Goop. But we had raw vegan and there was some quite prolific people, Freely, the Banana Girl, I think was one of them. and they had massive followings huge I think often YouTube channels but huge social followings and they were doing things like they were called macro meals that that's it it was something I can't quite remember mono meals mono meals that was yes mono meals okay and they would have like 10 bananas for the meal or a box of 20 days yes I saw the dates yeah or like three melons or something and that was the meal but they would do that throughout the whole day so breakfast would be like 10 bananas in 15 days snack was two watermelons i'm not joking lunch was like a sack of potatoes basically no no because it is disordered eating a sack of potatoes that's just like plain there for everybody to see disguised under the name of a mono raw well that's it it's like it's a really disordered eating pattern disguised as healthy eating and it's healthy eating because you're eating loads of fresh fruit and veg and like that's 100 % true but you don't need to eat 10 bananas to get the benefit.

1:01:01Well where's the protein and the fat and the carb? Well you've got a bit of fructose. You're probably getting the carb if you're having that many bananas. Saccharges as well yeah but not not quite enough of the right you know mix. Anyway how do you like your veg? What do you do? So that the answer to the best way to maintain nutrients is not to do mono meals just to clarify in case anyone thought we were advocating for that. I like them however they taste best I love that answer yeah and I don't mean that in a reductive or flippant way I mean that in the sense of ultimately I always come back to the fact that according to the research 99 % of people in this country know they should eat their five a day that feels right yeah I think surprise me and yet roughly a quarter of us also just over a quarter are managing it so there's this humongous gulf now time is an issue our food landscape is an issue price is an issue accessibility is an issue these are all issues but I think so is the fact that steamed broccoli on its own when overcooked and slightly mushy probably for most of us is not that delish and I do think it's ultimately whatever you can do that makes you excited to eat it and that makes you think oh for dinner tonight I would love to saute some shallots and some garlic and I'm going to add loads of like blistered cherry tomatoes in that and then I'm going to simmer it down with some coconut milk and butter beans make me hungry right like that starts and I'm going to layer it up on some like crunchy sourdough and I'm going to have some salad on the side whatever it is I'm like oh yum I want those butter beans and that shallot and that garlic and those tomatoes because that sounds like juicy and yummy whereas if you said to me like oh you can have a mono meal but you can have an a plate of steamed greens with no dressing and they'll be mindly overcooked or you can have a yeah very soggy kind of rabbity green salad to me I just I love food and you talked earlier about the worst thing about crushed diets is it's so unsatisfying you need to think about you satisfied you've got to be satisfied by your veg I agree and I do respect your question though equally to the sense that it is really confusing and when I was writing the science of plant-based nutrition book I had to do a whole section on cooking methadilla because one of the most commonly asked questions I had was you know what does happen to food when you air fry it or when you roast it I think it comes from old conversation I feel like growing up there was always this sense of steaming was the best well technically it is the best because it does preserve the most nutrients with the minimal amount of heat it retains more phyto chemicals which is why for babies a lot of people say steam the veg then make a puree because you're actually getting maximum nutrition into a very small portion but I say it's as an adult it's so negligible compared to like Alice said get the veg in I mean I love roasted veg and it's probably well it's not as good as stir frying even because it's probably in there for a lot longer some are but we have to remember as well that how you cook the veg and what you eat it with also aids nutrient absorption like you need the olive oil with your orange veg to even get the vitamin A out of the vegetable into your body so there's so much I could say and the most nutrient rich way of cooking veg is steaming, air frying, then probably stir frying.

1:04:09But, you know, I had advice in the book, like, you know, if you're going to boil veg, try and keep the water afterwards, use it in some way. But in the reality, no one does that. We're all busy people. We just boil the peas and then sieve them out. So I wouldn't worry. I don't worry about it. As long as I'm eating the veg, I'm very, very happy. And you're not going to be deficient in those nutrients because of the way you cook the veg, I don't think. Yeah, I think that's nice to know that while steaming is, to a point gold standard if you're going to saute it or roast it unless you're kind of absolutely like charring it to oblivion you're the difference is negligible versus actually getting it in and continuing to get it in on a regular basis because you've enjoyed it 100 i have to ask you what about air frying yes air frying um so air frying is really popular right now and do you know i had an air fryer at university before it was popular you're a trendsetter i know i know well actually my dad brought it for me because I was in a shared kitchen halls everything was always filthy and I was really struggling so I got an air fryer and just like I didn't know it was good for me I just had it because it was quick it cooks things in like half the time a lot of the times but no it's better it reduces the amount of fat people add on because obviously people do add too much and it just cooks the veg really rapidly and gently which does minimize the amount of nutrition loss compared to traditional frying in a pan which often ends up with people scolding their food because of the heat and watching it and time.

1:05:33So yeah, air frying, I'm all a fan if you've got one. Love that. And you have also got on here, avoid boiling. Well, actually boiling, you know, I'm not anti-boiling things, but it does cause a lot of water-soluble vitamins to leach out of your food, which is the ones you'd expect to keep. But if you're going to do it, just keep the skins on. Like when you're boiling potatoes, just keep the skin on. It does preserve a little bit more and a lot of nutrients are closer to the skin and just don't overcook it and try not to boil it for too long. but you know any way you can get it in Ella is my philosophy here.

1:06:03I love that okay and you've got a great shout out to end the show on today as well. I just have a little shout out because I do what I can on this subject so Save the Children reached out to me with some new stats and I supported them on a campaign last year and it is a stat that you can write to your local MP about and over 2.4 million children will lose access to essential health services in the next 12 months which is staggeringly awful. And 106 ,000 more births will occur without medical professionals present. So basically that's one every five minutes. With over 540 women needing cesarean sections that could be denied this life-saving intervention next month alone.

1:06:44So these are really, really big stats. And it's because of recent aid cuts in the US, which are causing havoc in maternal and newborn healthcare programs across 12 countries. Ella this is pretty huge so they've reached out the charity just saying can you email your MP through the link on Save the Children's website because there is power in a voice and as somebody who's had two children and and Ella herself as well it's just unimaginable so it's my little shout out but if you could do that that would be fantastic but we can talk more things you know food and life and everything on the live show which is coming up in a gosh a matter of weeks thanks ella a matter of weeks we cannot wait to see the tickets are almost all gone but there are a couple left if you want to join us again link will be in the show notes otherwise thanks for staying with us this has been a great episode i've loved it and i think please just don't feel that bikini bod pressure as a takeaway don't crush diet i wonder if my phone's been listening and i'm now going to get swamped with loads of bikini tax things bikini tax tonight oh no and everybody Thank you.

1:07:50Please do hit subscribe and like the show. It does make such a difference for Ella and I. And like I said, keep commenting in Apple and Spotify because we do read them and it gives us such inspiration for the next episode. So thank you for listening. Thank you. Bye.

1:08:10Bye.

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1:09:03The ones with all the pockets. I just got back from vacation and I left them in my hotel room. And dude, I need to replace these shorts. I wear them like three times a week. Could you send me the link to where you got them? Oh, also, my birthday's coming up soon. So, anyways, thanks, bro. Talk soon. Looking for your newest go-to's? Lululemon What's New Gear drops on Tuesdays, every Tuesday. Head to lululemon.com to shop what's new gear. Your business is one of a kind, so your website should be too. With Wix, it's easy. Almost too easy to create a website that's perfectly yours. Just tell AI what kind of site you want to build or choose from thousands of templates.

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