Can Sugar Affect Your Brain? How to Build Strong Bones & Poop Shoes

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0:51Honestly, if you have listened to me any time over the last few months, you know I have become a little bit evangelical about this app. and I honestly recommend it to everyone. My friends, my family, people on Instagram, everyone. And she recommended it to me, so it's true. I've heard so much about it. It's just because it has had such a big impact on me. I've meditated on and off for 15 years or so now, but using the way is honestly the first time I've become so consistent with this daily practice. And I've just seen the most unbelievable results as a result of that. The app is just incredible.

1:26And what I love is every day you open it and there's a meditation waiting for you. So you don't scroll, that you don't have to choose between hundreds of options. There's no wondering what to do. It just takes you on a path. Well, I think that's why it works so well because most of us just don't need more big decisions every day to make, Ella. No, exactly that. We've got decision fatigue, haven't we? So this is so nice because you just follow this path of meditation, which is led by Henry, the founder, who's just the most amazing teacher. And he makes it seem somehow just incredibly simple, but exceptionally profound at the same time, which is a very rare skill.

2:01And I've been using it too. Yes, I've now finally begun my meditation journey and I've been doing some of the shorter practices on busy days because I completely understand why you talk about it so much, Ella. It really is a nice intro in for me. Yeah, it is. And I'm so glad. Anyway, it's helped me feel so much calmer, less reactive, more present. It all sounds like huge claims, but I just say, please, please, please try it if you're struggling with stress or overwhelmed. you just got to give it a go and the lovely thing is that everyone listening can definitely try it themselves exactly so you can get a 30-day free trial so just try it every day per month it'll change your life all you do is head to thewayapp.com forward slash wellness scoop yeah that's thewayapp.com forward slash wellness scoop welcome to the wellness scoop your weekly dose of health and wellness inspiration and as always we're here as your host today I'm Ella Mills and I'm Rhiannon Lambert and after a decade in the wellness industry we both know how overwhelming and confusing it can be and that's why we're here with our podcast to cut through the noise and make healthier living simple and personal.

3:19Marie is so pregnant and so tired it's so delirious at this point that I think we just had to redo that about eight times so that she could make it through. So you might have to bear with us today. It doesn't matter how many times you say the same line. Sometimes you just can't deliver. Ella, what have we got coming up in today's show? Oh, guys, we have some really juicy weeks coming up for you. There are so many headlines at the moment. Normally this time of year, it's really, really quiet. We are bursting, brimming, whichever words you want to use for it. It's so exciting. Okay, we're going to talk about how sugar can affect our brains decades later.

3:53that's super interesting why we should all be thinking a bit more about our bone health is the banana as we know it under threat the rise of the girls who poop trend do poop shoes actually work believe it or not that is a real life topic and has brian johnson taken longevity too far if he wasn't giggling before i think she's giggling now because because when i saw the poop shoes i i genuinely didn't believe if they were real i mean we'll discuss it later but i popped it in Ella. I really want us to order them now and just give them a go. They gave me Spice Girls vibes actually I have to say when I was looking at them we will get into it.

4:27Ella I'm so glad to see you well and better because you've had a rough week. Oh my gosh guys have I had a rough week. I don't remember being that sick like I just got taken down like fully wiped out by this sick bug to end all sick bugs. I really this is such information just like no one needs to know but I like can't be sick. I probably only thrown up like a handful of times in my life. Like I just, I remember when I was pregnant, I would heave a lot and retch, but I would have a mechanism in my body. Like it really struggles to be sick. Anyways. Oh my gosh, I was sick. I've never been that ill.

5:02I literally was like convulsing on the floor. My teeth were shattering. Then I had these crazy fevers. Oh my gosh. It was awful. Anyways, I'm so happy to be here today. And I'm So happy that we've recorded virtually last week so that I didn't give it to you. Anyway, so yeah, it's nuts. But this is our last week in our house. So we are filled with emotions. It's just, yeah, loads going on. So much emotion, so much weight. I can hear it in your voice. And also I have been reading in the news and I sent Ella a few of the clips that these sickness bugs have actually been doing the rounds. And anyone listening in the States, you'll know, obviously, I think it was all over your mainstream news.

5:36There was a particular strain. Perhaps we have it here. So just be extra vigilant, especially in the hot weather with your food, everybody as well. It's just something to think about. For sure. But how are you, Rui? I'm a busy bee. It's a very strange time trying to wrap your life's work up to a matter of weeks. But I have got big news I'll be sharing on the 5th of September. And we're launching our Beat the Bloat programme on the 17th of August. But I think the most important thing to share, because they're all work related, is a personal one. and I mean I know they're quite big and it's really cool and exciting but I had a mole check recently and one of them was flagged so I do have to get it checked once I've had the baby again and they said it's nothing to be concerned about but I didn't realize whenever you are pregnant and your body changes and we grow and female hormones can influence how moles grow so it's just important to I think stay on top of it I went to the skin towel clinic in Mayfair and it was one of those pieces of equipment similar to what we had when we did what was it called the necco scan but this one's specifically designed just for skin lesions and i didn't even know this mole existed yeah i can't know your left elbow i was like where i can't see it do you know what we are super moley family and i've had one removed but my brother sister my dad has they've all had lots removed like precancerous moles anyway so i it's such a good shout because particularly for everybody to keep an eye on their moles but particularly if you are really mole-y and there's hot weather and I think we just forget because we've become quite acclimatized well I still feel like I'm suffering this heat but we've become acclimatized to it don't forget your SPF and I know there's lots of misinformation online just a little important reminder I love that okay we have a very cool update message from one of our listeners as well so we got guys we love your emails thank you and if you want to email us with a recommendation something you've seen something you wanted to talk about question hello at wellness-scoop.com but we had a message from Elvita who's in Ireland and she wanted to say that she's had some really positive news so she went into her local little this is in Ireland and she picked up one of their promotional magazines look at the weekly discounts and a couple of weeks ago for the first time she noticed they had dedicated the entire opening section to Paw Patrol children's items that didn't include any upfs she sent us pictures it's so cool you've got things like cucumbers tomatoes berries you know these just like single ingredient items with the paw patrol characters so paw patrol packaging for tomatoes and i just think it's so cool anyway as she said we're always talking about how the food industry creates appealing packaging to target children with upfs in this case however the fun packaging was used for healthy food instead that's the first time i have heard of that so little i imagine this is the european arm because it's the republic of ireland well we also had some dms i remember i think it was emma sent them over on a screenshot she'd seen them here in the uk too it's absolutely brilliant i love it i think it's so cool i know my kids there's a sky and paw patrol and i have a sky so it's always quite cool but i just know they would want paw patrol cucumbers look if we can put it on the choccy pops then why can't we put it on a apple I love that.

8:54And I also think it's so important to shout out, we shout out so many companies when they do the wrong thing. I think it's super important that collectively we give them good publicity for doing the right thing. So well done, little. Yeah, well done. Let's move on to the health headlines that matter today.

9:16Ella, we've got a quick one to pick up on, haven't we, about the climate change and the harvest. I mean, we have just had, if you're not in the UK, the craziest summer. It has been above 25 degrees and sunny every day now for six, seven weeks, particularly in the southern parts of the UK. It's absolutely unprecedented, really. It's extraordinary. but it's obviously not the climate that anyone is used to or that farmers kind of work against and plan against and as a result it looks like we're going to face the worst harvest on record. So far from what we saw there's two and a half million tons of food lost and it does mean that food shortages are really likely.

10:03Now we also know this is affecting other countries as well so I just think we're going to see this in supermarkets a lot over the next few months. Obviously, there's already a challenge with the cost of food and inflation, cost of living crisis. I think that we are going to see some real challenges there. Interestingly, again, this is Little GB, though, not Little Europe, but they put something out from their own research that estimated that Great Britain reached its planetary health diet overshoot day on the 25th of July, so a couple of weeks ago and basically what that means is from the 25th of July onwards the country is eating in a way that strains both the planet's natural resources and public health.

10:44I think we're going to see a lot of headlines about this over the next coming weeks and I've been my algorithms bombarded with lots of interviews of farmers and crops things like cauliflower completely destroyed other things like perhaps wine I mean not that we really need a load of wine right now. Yes, wine in the UK thriving. And potentially headlines suggesting that we will see the smallest vegetables we've ever produced, quantity and quality, but the cost will be the steepest we've ever seen. And I'm a bit disappointed that there's nobody currently, the head of state in the UK and the government level saying, everybody, I do think we might need to wake up a little bit here and start preparing ourselves for the fact that winter might not look But the same with the options of food that we have available.

11:33How are we preparing? I don't want to relate it to World War II rations because that's just a ridiculous thing to relate it to. But we are living outside our means. And I think it's important to acknowledge, do we really need that extra bottle of wine? Do we really need that extra, I don't know, item of food in our house compared to stocking up on the things that perhaps will serve us well long term? So it's an interesting conversation, Ella. Yeah, I think we'll see a lot more, as you said, over the next few months about how it impacts us. Anyway, super interesting, but obviously devastating to so many farmers across the UK.

12:10Okay, actually on a similar topic, our first headline today, it's not funny, but the headline is funny. Yeah, banana geddon. That's the funny part. This part's not. The world's favourite fruit is at risk of extinction. It is. Now, I don't think a lot of people know, just to give a little backstory with the banana. Yeah, give us the history of the banana. Well, I learned this from Dr. Stuart Faramond, who, bless him, he lost his battle to cancer a year or two ago. He was an author at DK, the same publishing house, and he wrote several books like The Science of Spice. And he was an incredible food researcher.

12:46And I remember speaking to him about the future of food. he said did you know that we're on our fifth generation of banana so they colonize one specific strain which is what the consumer's taste palette of a banana expectation is and then they just produce it and roll it out on mass so obviously there should be loads of different types of tastes of banana but we have really gone for this particular strain and over the years they do go extinct because all it takes is one disease that wipes out an entire colony of bananas which is what we're discussing here in particular the classic cavendish and this is what happens and this is the danger of genetic modification as well as being the solution I think because we are manipulating foods massively to the point where we just want the perfect taste when we buy off the shop shelves maybe we should expect diversity a little bit more yeah it's so interesting.

13:46I have to say, I never knew this. I never knew that most like bananas you're going to see in supermarkets around the UK, they are all this Cavendish and surprise, surprise. That's because really there's huge financial benefit. Bananas are a global industry worth about 26 billion pounds. So mega, mega money in bananas. And the Cavendish is really commercially successful because it's seedless. It tastes familiar, as you said, really. It has a thick skin, it ripens relatively slowly and as a result of all of this it withstands being transported huge distances but all the different characteristics that has essentially allowed it to be this crazy commercial success has also left it really vulnerable and there's a disease called panama disease that's spreading through banana growing regions and basically there's this race to create the next commercially viable banana crossbreeding or genetic technologies all sorts of different things to create bananas that keep the same taste texture and transportability that consumers come to expect i think that's such an important thing it's consumer expectation but also science and profit and you know there is of course an environmental story underneath the headline you know it isn't that bananas as a whole are about to disappear because i know banana get in sounds you'll never see a banana ever again it's a very good word i really like it it's a Let's face it, gripping headline.

15:08It's more that the global export market has just become really reliant on this particular cult of other Cavendish. The Cavendish bananas are, like you said, seedless and essentially easy to make clones. But with most other fruits and vegetables, as you'll know, because Ella started her garden this year, we talk about it all the time. It's very easy to grow different vegetables and you don't expect them to taste exactly the same because of the seeds. So I think that the concern is particularly this specific Panama disease. But it's interesting, right? Like if I gave my children a banana with seeds, they'd be like, that's not a banana.

15:46Yeah, exactly. And I think we'd all feel that way. And then I think there are blue bananas in parts of the world. So they obviously look completely different, taste completely different. Good for the gut microbiome to be having these different types, obviously, as we know. But we all just eat one type of banana. Who knew? That's our fact of the day. Well, this is it. It's raised the conversation of how we breed food. And I think a lot of people aren't aware. Do you remember last year I sat on that panel for grapes? No. Did I speak about that? I don't think we heard about your grape panel. It feels niche, but I feel like there's something really interesting in it for us.

16:19There is. I'm just laughing because I forget. My life as a nutritionist is very diverse. You know, I can sit in some very interesting places. We now, I can speak about it. I think perhaps I was under NDA before. you can breed different varieties and grapes are also an example you know the classic cotton candy that's produced for is that for m &s or is that yes yes i think so i can't remember if that's in every supermarket or just specifically for one but grapes are an example of something that have also been engineered in this way specifically and they were trying to create the fleshy part of the grape to have the same amount of antioxidants as perhaps the blueberry and other which is why red grapes can contain more antioxidant and here we talk about resvetter red grapes are sort of slightly more beneficial i think that it's increasingly important that we we speak about this because we're facing changing temperatures droughts flooding other climate pressures too just understanding where our food comes from but really i've got one more interesting or i thought interesting note on this that i've just thought of before we go on to the next one which is it's interesting because you do sometimes see influencers online saying like a little bit of demonization around fruit and that fruit's not good for our blood sugar and that fruit today, like a banana today, isn't like the original bananas and how much better they were for us.

17:36And you know how we always say there's nuggets and everything. Here's your nugget. It's true. Not that you shouldn't eat fruit because it's going to overly spike your blood sugar. Fruit's gray. But actually it's true that we have genetically engineered to a degree. Yeah, but that's farming. It's almost like looking at how we farm crops have changed over the years. Yeah, of course. And what can you grow our mass? We're a humongous population now to feed the global population. like there has to be a commercial viability in it so it's one thing for me to be like oh it's really nice at home I've got three different four different actually types of courgettes and I've got three different types of cucumber and that's all well and good but that doesn't necessarily translate to something that could be commercially viable for someone's livelihood so very complex I mean watch the space we might see purple bananas emerging because they only marketed as antioxidant higher I mean it would be fun it's like purple sweet potatoes you never see purple sweet potatoes i love purple sweet potatoes we don't get a lot yeah it's imported from afar isn't it we don't get a lot of those here let's do you know what let's all try i always say it one new fruit or veg each week if you can but let's not demonize the lovely banana we love a banana on this podcast okay our second headline this is so interesting and also interesting because we've had quite a few emails recently from people saying i didn't eat a great diet growing up will this affect me now so i think for us as adults thinking about our diets and then anyone you know near children this is interesting too but giving babies less sugar could cut dementia risk and you study finds yeah so i mean the guidance in the uk is that you shouldn't have any sugar under two i find it crazy that we've got to a point where there is so much what we call free sugars um in young children's diets and this article came from the times before we get into dementia it's really important to just discuss the fact that we know children in the uk are consuming too much sugar and read just very quickly for us i think it's super super helpful because you often hear people talking about free sugar what is free sugar it's the extra that you um don't get intrinsically so if you think of um a banana like a banana apple berries but i mean eating them whereas if you were to get a pouch that would then be classified as a free sugar because you've broken them down outside of the cell wall of the plant.

19:55It's like adding a spoonful of sugar to a biscuit. Look at it that way. It's not about demonizing this. It's just that there is no nutritional need for sugar. And from the age of one, even the maximum is 10 grams of free sugars a day. And what does that equate to? Oh, barely anything. So just for people's visual understanding of this, this 10 grams, what does that look like? let's just use a teaspoon of kind of regular caster sugar yeah like like having roughly like two two and a half teaspoons of sugar a day and i think the problem is people don't realize they're doing it because it can come in a tomato sauce you know the sugar can be added and you might think oh a healthy meal to wean my child i'm adding a fresh sauce but if you haven't checked the ingredient list that quickly adds up so most kids in the uk are already over consuming this amount and the age at two it rises to 14 grams but the recommendation is no added sugars at all so no free sugars under the age of two concentrates and things like that fruit juices are a big culprit to this because i think for young children i honestly don't see unless you have a child of particular needs there is no reason to give a child fruit juice over water and that's an issue we have in this country that i don't want to demonize fruit juice as you know I love it and I think it has a place but not for a baby or every single meal we've got the visible consequences Ella you know around 22 percent of five-year-olds have tooth decay it didn't you say it's the biggest reason for children to go under yeah to have anesthetics exactly that yeah so in the year ending 2025 there were almost 34 ,000 NHS hospital tooth extraction episodes in under 20s and 2TK is the primary diagnosis.

21:41So it's huge. So we know this is a real issue. But so now there's an interesting association between our childhood diet, particularly sugar in this instance, and dementia much later on in life. What's the link? Right. So I think it's really important to understand that in a very, very, very basic level, sugar stiffens our cells, if you look at it in that way, if we have excess circulating, That's a really simplistic way to look at the body, but I think it helps describe it. Oh, I think these sorts of visualizations are so helpful. Yeah, like imagine it's called glycation when we have a lot of extra glucose and we are stiffening protein and cells and all sorts of things in our body.

22:23And that has a knock on effect with blood flow and the brain. But this research essentially goes back in history. So if you think about when sugar was rationed in Britain, so during and after the Second World War, and then when rationing ended in September 1953, sugar consumption then increased dramatically. Now, we know that that time was when people had UPF foods and things, but that's when we started looking more at the risks of dementia. And the analysis here that we have is from your favorite data, Bankala, because Camilla's in it, the UK Biobank data. and they look specifically at exposure during what we call the first a thousand days.

23:04And that's the really interesting bit as you said Risa, we've got this period where people were rationed as we know on sugar and then this moment September 1953 as you said where sugar consumption increased dramatically and therefore what researchers are able to do is compare the people who were conceived and spent their earliest years under the sugar rationing and then the people who were born post-September 1953 when those restrictions were removed. And so they did have more sugar during their first thousand days or so, although I would bet much less than your average child today. And what they saw during this is that the children who were born during rationing had about a fifth lower risk of dementia, which is huge.

23:48And now researchers are looking at the UK Biobank data specifically at this exposure during the first thousand days from conception through to about two. And they're comparing the people who weren't exposed and the people who were and who said 20 % low risk of dementia. I mean, it's really huge. It's massive. And I think that we often don't link our brain health and the long term consequences of our diets to this, this early stage of life. I think a lot of people think, oh, they're just a baby, you know, doesn't matter. Oh, they're just weaning. It doesn't matter. It does matter. And what's so interesting is people look at rationing at a time of well it's sparse there was no food really available in excess and abundance but people actually ate better there's lots of studies during rationing which can blow your mind in terms of nutrition fiber intake for instance when I was researching the fiber formula book they were hitting 40 to 50 grams of fiber a day when we were rationing a world war ii and we have to look at that timeline of food industry coming in how most people raise their children.

24:53And if you look at it today, it really does blow your mind. You know, there's more research published this year, Ella, if you want to go into that with linking brain ageing and Alzheimer's disease as well. Yeah. So I think according to the World Health Organization, around 45 % of all dementia cases are linked to modifiable risk factors. So we're talking essentially about diet and lifestyle here across our lifespan. So I think it's really important to say, because interestingly, and And as I said, can't say it strongly enough, this is not a medical term, but there are lots of interesting people and well regarded places and reviewed studies that talk about dementia and Alzheimer's as type three diabetes.

25:34And as I said, it not in all cases is this lifestyle related, but in around half it is. And I think when you put it like that, it does slightly hit home. And I know it can be quite difficult to talk about in that way. But I remember the first time I came across that, it really stopped me. And I was like, oh, my God, the impact that we can have on our health and the health of those around us is so huge. And this is a really, dementia is such a fundamental issue and a growing issue. It's a big umbrella of terms because underneath the umbrella of dementia, you've got lots of different types of neurodegenerative diseases.

26:11And what Ella's just referred to is because you've got the cardiovascular link with restricted blood flow and clogged arteries and saturated fat, which also has a knock on effect on the health of our brain. And then you've got type 2 diabetes being such a massive, massive issue right now for so many people. it's a very difficult environment to monitor and that in itself with insulin response and like I mentioned with excess sugar circulating at a chronic level both of those two factors combined can impact our brain health and it used to be that people thought that the reason rates of dementia were so high was because our diets were not nutritionally adequate when we were you know rationing and all sorts but now when we've compared the two data to modern day life versus life back in the 1940s 50s we've realized that actually our diets aren't any any better exactly and as you said a second ago there was a second very related research paper also out this year which showed by analyzing about 60 000 uk biobank participants that sugar restriction across the first thousand days was associated with the 27 in this case lower risk of all-cause dementia and specifically a 46 % low risk of Alzheimer's disease.

27:28So it's really huge. And just to be super clear, as we said in the beginning, what we're talking about with sugar here isn't the sugar that you find intrinsically in milk, in bananas, in your Cavendish bananas, eat them while you can, but in your fruit, in your veg. It's not that, as we said, it's the sugar that's not trapped in a cell wall. And that's not to say you should never eat a cake ever again. Absolutely not. But babies don't need cake. Babies don't need cake. I actually want to say that. I think well said. Sorry. No. No, no, I'm not sorry. That's such a typical thing for me to say. Sorry.

28:07You go, girl. I'm on one today. There is no need for a baby to have excess sugar. and also just to add you know this data was observational you can't really ethically study pregnant women it's very difficult to do and also no pregnant woman can eat perfectly i'm full testament to that it's very very difficult we are talking about the choices we make once the baby is born and it can impact later health and life in such a way that we previously didn't really have the data to back up and we're starting to get that emerging yeah it's interesting we actually had this as a question I can't remember if it's this week or next week in our Thursday episode from a listener who was saying I have a young child I really try and get them to eat a nourishing diet they're little they don't need these things but her family like in-laws and things always want to give the children the treats the kind of classic like Cadbury's fingers or whatever it is and that they think she's this like really boring person for saying no and look my children are now seven and almost six I'm not going to stop them from eating sweets at birthday parties I am not going to tell them you know for my elder daughter's birthday she really wanted a cake with sweeties on it I used to love those and the necklaces that I used to chew for sure we went to Chessington we were like of course you know they want a treat we're like you can choose one thing they all chose candy necklace all day I would like suck on those candies yeah I'm not we live in the real world and I want my children to live in the real world I don't want them to be ostracized or weird but it's not weird to not want to to want them to then have a lot of balance but then to have an infant an infant doesn't need to be part of that societal kind of cultural norm they're not part of it i would say until they're kind of preschool age i'd say four yeah i totally agree and that's my ideal i know that's hard everybody i've got a third on the way it's going to be hard yeah it's much harder i think when you have older children but as i said it's like i see now they're in school they have the influence of their friends you know we go on holiday all the other children having a diet coke or a coca-cola and they're like we've never tried that and the other children can't believe that my children have never tried it but then they say can i try it and i'm like you know what the answer is yes you can't have this on the regular of course you can't but in this instance i think it would be more damaging to your relationship with food to tell you that all these other children the same age as you can have something you're going to have a third of a can and what twice a year like that's fine but as i said i think as they get older anyway it's a minefield um it's interesting uh i went on a podcast for the new project i'm announcing in september and kelsey parker who's quite vocal about this type of thing um she's had a very hard time but the press she used to be married to that wanted singer who sadly died of brain cancer.

30:58She is because she knows the links with diet and brain health. Obviously, that's a very isolated, unique case. But she's like that with her children. She says, I just say no. They might think I'm the worst mom in the world and people can judge all they like, but I'm adamant there's no need for any baby or infant under two to have all of this sugar. And I think the judgment from others comes from a place of insecurity on themselves actually a lot of the time that perhaps they wish deep down they were stricter. I also think people genuinely don't think it really matters yeah and that's what's so interesting and on occasion it doesn't we all know that but actually when you add it all up and you tout it all up it really really does matter and it's funny because every time we sit down to do this show and every time I like start researching and reading some of these reviews and getting deep into it.

31:52It even reminds me, actually, no, wait a second. It really does matter. It's really easy in a busy world to be like, whatever, doesn't matter. And of course, sometimes we will have a whatever dinner. Literally last night, I was like, I'm not going to fight you. You want a croissant for dinner? You have a croissant for dinner. So I got really stared at in the Lion King theatre because I took the kids and I did take, I let them have the ice cream in the theatre. I mean, God, does that cost so much? It's a ridiculous cost of money anyway I got them the ice cream pots but I took a lunchbox I actually put a picture of it on my Instagram and I called it things I don't apologize for and I'm not going to apologize for also alongside the ice cream and they ate it serving some edamame beans and cherry tomatoes my children enjoy that and I'm very happy with them having ice cream alongside a cherry tomato but the looks I got from other people because I actually had I hope I was allowed to do that I'm very sorry if that's something you're not meant to do.

32:45I've just realized I took a lunchbox in the theater. It's so interesting though. It really is. Yeah, judgment makes life a lot more difficult.

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34:00Headline three is five foods that help us look after our bones and not just Dari from the BBC. Yes, this is such an interesting one. Do you know what? Maybe I'm like really late to the party here. I feel like BBC has got some really nice content at the moment. We both just listened to a really good episode. Yeah, 30 minute episode we're going to talk about next Monday on a very interesting topic. Anyway, I just feel like I'm seeing a lot of good stuff. But this was a BBC future. Yeah, and it was like BBC Global that we were just listening to. It's these things I'm finding very interesting. And it was called How to Eat for Better Bone.

34:34health as you age and it's interesting because obviously I think growing up we were all told like drink milk drink milk calcium for your bones calcium for your bones and I think a lot of adults don't really enjoy drinking milk like a cup of milk well it's debated now do you remember I sent you that I turned down that feature commenting on another scientist I was asked to speak on times radio about the dairy issue and people now realize that perhaps that messaging is a bit archaic. And it's obviously there is a big environmental impact. And so I think it's just bringing it all into consideration, isn't it?

35:08But I think it's interesting because we all have this view in our mind that the only way to get calcium is through bones. And as we age, and I don't mean children as the age, I mean us adults as we age, particularly as women, calcium intake for bone health is so incredibly important. So I actually, sorry to say, did not realise what a problem this was. And around 500 million people worldwide are living with osteoporosis. More than 10 million hip fractures occur globally each year in people over 55. And around 30 % of people over 60 die within a year of experiencing a hip fracture. I really didn't, I mean, I knew calcium was important, but I have to be honest, it isn't top of mind for me.

35:49And I think it probably should be. Well, remember we discussed one in two women over 50 in the UK have osteopenia, osteoporosis, in the UK one in two it's half of us it's crazy so we thought this was actually a very useful article to go through actually what do we need yeah a hundred percent and you know I wouldn't want anyone listening to this to think right I need to go away and eat these specific foods that were pulled out in the article right now because that's going to prevent osteoporosis you know remember our bones need weight-bearing exercise that can just be walking every day as well because they are living tissue and that's the reason you can't accurately measure calcium on blood tests um the turnover they're constantly being broken down and rebuilt and we call that how do you know if you have this is the issue right and also requirements go up and down at various stages teenagers um i'm pregnant now and in the third trimester and when i'm breastfeeding that calcium requirement soars they say 700 milligrams for an adult it can go up to 1200 1400 lots of women aren't aware it's not just found in dairy and i i do actually think that that messaging has not helped this situation at all because we haven't seen improved rates of intake of calcium and people just assume it comes from from dairy but actually all the dieting that women have been thrown as well their whole lives which i know we're probably going to discuss next week but this remodeling we reach peak bone mass in early adulthood so what's that kind of 20 25 max you You know, almost a similar like the muscle conversation, although I'd say bones are so important and teenagers are so neglected with their diets.