Detox Myths, Morning Rituals & The US New Dietary Guidelines

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1:02Welcome to The Wellness Scoop, your weekly dose of health and wellness inspiration. And as always, we are here as your hosts. I'm Ella Mills. And I'm Rhiannon Lambert. And after a decade in the wellness industry, we know that it's overwhelming and how confusing health advice can be. And that's why we created this podcast to cut through the noise and make healthier living simple, fun and personal. Exactly that. And we have got such a jam-packed show today. Rhiannon, what's coming up? Goodness me, Ella. I mean, weight loss jabs and the rise of snacking over meals. The truth about the perfect morning routine, which I'm actually very intrigued to hear about today.

1:40We've got detox myths and what actually supports the body. Fibers quiet come back and why it matters. The US new dietary guidelines. This is going to be huge. And our trend today, peptides and NAD Plus, The Hype vs. The Evidence, Ella. It's such a nice lineup. We have had a nightmare morning of like confusion of whether we're in the studio, re-going all the way into London, but it's remote. But then we start recording and my internet completely cuts out and I can't find anywhere to do the show. So it's been a higglety-pigglety morning, if we're honest, but it's going to be a great show.

2:25Well, first of all, Reid, though, how are you? Good week minus our kind of absolutely haphazard morning? I don't think I can even think about what's happened over the course of the last 24 hours. Yes, I've got lots and lots of things. But to be honest, Ella, I feel like everybody else. I think everyone's just trying to navigate getting back into the swing of work, you know, getting up earlier in the morning, all of those sorts of things. So I'm really going to look forward to the morning routine headline we've got today because I feel I need a little bit of extra motivation there. How about you minus the Internet crashes?

2:59Yeah, it is rough after Christmas, isn't it? That early alarm wake up. And also just because it's still so dark in the morning. Like I got the kids up for school this morning and they looked outside and my daughter was like, Mommy, I don't think it is the morning. No, I swear to you it is. she thought i got her up at like 3 a.m oh but you know what okay last thing is that i know we do our recommendations on thursdays so i'm gonna cheat today but i just think it's i've got to share it i've been holding on to this and i want to talk to ria about it okay so we talked about this last year i bought one gosh embarrassed to say probably like four or five months ago or my sister and all's recommendation a brick this is not sponsored which is a device you tap your phone onto i guess It's like a contactless card kind of vibes.

3:47And it locks you out of whatever apps you want to be locked out of. But the idea is basically the things that we're addicted to on our phones. So for me, that would be like endlessly scrolling socials. Anyway, I had got it and I was like, this is going to be amazing. I hadn't really got into the swing of it, partly just I'm giving excuses. But because we were moving house and everything was in boxes, I'd had it and then I didn't have it. And then I had it and I didn't have it anyways. I have it now and I really I know this is the moment of New Year's resolutions and we all quit our resolutions so guys hold me accountable to this in six months but I really really do want to be more present this year and I hate my addiction to my phone like I loathe it and yet it always overrides me and I'm like today's the day I won't do it and then every day I fail and we know that doesn't make us feel great but it's not making me the best person definitely not anyway so I got my brick out and I was like I'm committing to this brick this was a year about a week ago I'm spending like 21 22 hours a day logged out it is unbelievable all I'd say is having now got used to it I don't look for my phone I'm not really picking up my phone like I woke up this morning it wasn't till I got the kids to school and back and I was like oh maybe I should have a quick look on social media and post the wellness scoop it's just sort of leaving my mind and then I did go on it yesterday I was like oh I have a nice little scroll and it was so dull and I was like what am I doing what do you mean a nice little scroll I'm just looking at random people I do not know I don't even follow I don't want this information this is so weird Ella you are matrixed out I have to say it's like you've taken the pill and seen the light um this is what it sounds like I feel like it that's why I couldn't wait to talk to you about it because it's sort of a recommendation but it's also a like oh my goodness me it's a game-changing experience to not feel addicted to your phone I was messaging Ella the other evening actually you'd messaged me first saying just so you know Rhi I'm locked out of socials because Ella and I you know I share a lot of headlines of Ella sometimes we whatsapp it or we instagram it and I was like oh that's really great you know I can't wait to hear about it and I messaged her the other night saying I've got crippling anxiety you know and I realized that a lot of it stems from pressures or things that I've seen that I wish I hadn't seen.

6:02You know, sometimes scrolling, you can see really sad, tragic things you wish you'd never seen, and it can really change your entire day. So if you don't have to work on social media, or even if you do, like me, I'm going to be taking inspo from the seller. I'm going to give it a go in the moments where I don't need to be on those apps because it's just all changed. It's not what it was 10 years ago and I know we probably sound like grandmas you know how I would probably roll my eyes when my nan was around and she's all back in my day. No but it's true and it was genuine community and I followed things that interest me and I would see that content which was interesting to me.

6:40Now I just see random stuff and to your point like I'm a worried anxious on edge gal. I don't need anything to push me over the edge. I do it to myself. I don't need more stuff to make me via hypochondriac. And it's almost as if I feel a little note on these platforms now. Everybody seems to have always followers and everyone's just doing very similar things. It's just not refreshingly. I mean, get your inspiration from it. Of course, we're not saying it's a bad place because, you know, we both have a role on there in different ways, but it definitely just doesn't need to be so prominent in our lives.

7:18So Ella, that is a fantastic recommendation. anyway I just genuinely look I'll let you know in a month's time if it keeps going but I genuinely feel my brain is really quite different today and as I said I know it's ridiculous but I have set screen limits I've said I'm not going to do it none of it worked until I was physically removed from yes from my all those apps I just can't open them and it's excellent I wish that we almost had a neuroscientist on that could measure your brain you know we could do our own little wellness scoop trial to see Ella's brain and how it changes in a month. But I think it's a good reminder that if you really don't need to be on these apps in the day when you're at work, and, you know, instead of picking up your phone to scroll, we could pick up our phone to message a friend.

8:03And also found myself reading more news or, you know, like actually using my phone, exactly texting people back or yeah, reading the news or just reading a book. So a whole book this weekend anyways sorry I digressed us but I was so excited I needed to tell you anyway as I said that's not sponsored it's just I was recommended the device and what I wanted to note was just how not having that constant like ding ding ding ding ding activation the little baby dopamine hits of the scrolling I really feel so much calmer and clearer yeah and I think honestly we are very much here for you all listening as well and i think that ella and i have chats about things we can do this year and lots of things coming but um i think we're going to see a movement on this aren't we i think this is so so so so important for our mental health to move away from the screen i think so too i think so too i like i know it's one of those things when you get on it you know you see a lot about it but i do just wonder if we might be ushering in the end of the doom scroll which could be excellent.

9:11I think in terms of changes, our first pickup headline today. Oh yeah, it's another change. It is a change, but also one that I think we did predict was obviously going to come because it makes perfect sense that everything isn't so black and white with weight loss jabs. Yes, exactly. So Waitrose, if you're not in the UK, is a really big UK grocer and they do a food and drink report every year, which for people who work in the food industry is really important, looking at trends and things like that. But this was genuinely super interesting for all of us and for the wellness scoop. It came out actually just before Christmas, but we hadn't managed to fit it in yet.

9:48And it was just another pickup on the kind of surge in effect of weight loss drugs, which is that what Waitrose are seeing is that full meals are increasingly being swapped for sort of grazing. So 57 % of customers, which is huge, are now opting for snacky foods or picky foods over traditional meals. And they are linking, not solely, but linking that shift to the growing use of weight loss injections. And what's also interesting about snacking versus meals is that, I mean, we're going to cover it in another episode, but we recently saw that you put on weight four times faster when you come off the weight loss jabs, which is faster than the yo-yo dieting increase in weight.

10:26And snacking culture, if it stays after you come off the jabs might not be helpful actually there's so many different nuances around this subject of course and ways of discussing it but I think it really highlights the fact that you know appetite suppression I mean it does shape our eating habits but long term I do wonder how the food environment is going to change but also how we we adapt because it clearly I don't think they're working for everybody no and if you're kind of having a sort of grazing day it I think it is more difficult to meet you know not that you have to meet perfect nutrient needs every single day but like I think it's harder to kind of generally meet those needs when you're picking up food as opposed to kind of really making even if it's just an evening meal yeah but sitting you know sitting down or standing up but you know making a bit of a simple but a deliberate and kind of conscientious putting together of a meal there's a statistic Ella and it's actually very important for shaping childhood relationships around food but I think it's only like one in four families now have a dining table that they sit at to eat meals and it's little habits like that you know sitting down yeah with people to eat food because it creates our relationship with food from such a young age but also the enjoyment aspect the social interaction aspect you know the way we eat is also linked to our health and grazing constantly throughout the day whilst it might be really good for some body types I think for the majority of people it takes out that social interaction and sitting mindfully you know I talk a lot about it in my new book the fiber formula the chews you know the chewing the 30 chews a meal it's so important that we we try and retain a little bit of food culture in this country yeah do you know what I actually have been watching Stanley Tucci you know who that amazing actor Prada Prada devil yeah the Prada devil Stanley that Prada devil um exactly from the devil devil wears Prada and he has I don't know if you saw in lockdown he did a series on Italy and Italian food and he's done a follow-up on National Geographic anyway I think it came out a little bit a while ago but Matt and I have been watching it last week and we've only watched a few episodes but it's really really good but because it's National Geographic it's sort of it's looking at food but it's looking at food through the lens of kind of culture and geography and changing traditions we kept saying the exact same thing we were like goodness me I just don't these beautiful old traditions now of course it's not what everyone's doing every day but there's this steeping in tradition and cooking and food being a center of a household a culture a community that I just feel we have gone so far past in this country it's just a real shame it is do you remember the program super nanny years ago oh yeah so controversial but I actually follow her on instagram don't ask me why I follow super nanny but she did a post recently that went viral that was saying so many kids now just stare at screens when they're eating that they have no idea what they're eating and even she was talking about it so I do feel that these other cultures in the world have such beautiful family you know the grandmother teaches the children they all get together around the kitchen there are still gender divides in those societies but I think we could really learn a lot from these other cultures and try and get it back but it leads on nicely to our first headline which is about creating a perfect morning routine as well.

13:43How do we build a happier, healthier start to the day? And Ella, I think you should lead on this because I feel like you are an inspiration. I even heard on Davina's podcast, because I did listen to it, she said she was going to start waking up earlier now. So she gets that time and not just to work out, but for herself. Yeah. For me, the morning routine, it's not about productivity. It's all about, yeah, just setting yourself up for the day. I mean, this morning I woke up so early. I couldn't really sleep last night. I told you I'm such a warrior a minute ago, but my husband was flying back from the US overnight.

14:15And I was like, oh, I just want to wake up and track his flight and check he's all okay. I mean, obviously he would be like, you know, it's vanishingly rare that there would be a problem, but I didn't sleep well anyway. Woke up early and I was like, oh, I'm so tired. And I was like, nope, I'm going to do a breath work. I'm going to make myself a coffee. And I just felt like a different person. So I'm such an advocate for this, but this headline came from the Guardian. And what was really nice about it is what they were saying essentially in a nutshell is there's no perfect morning routine. Don't be fooled by me or anyone else telling you, you've got to do X, Y, and Z.

14:48You don't. There is no perfect formula. Likewise, there's no one perfect time to get up. We're all different. We have different lives and it should be individual and obviously needs to ebb and flow. But there's a lot of research to show that a sense of morning routine, even just a short one, but just a few healthy habits. First thing is very, very good for our mind. You know, simple, repeatable habits. It's creating rhythm, calm, just this like steadier start to the day where you're lowering your stress levels as opposed to starting like a headless chicken, which we can all relate to. And they basically had this like bucket list of things to pull up from to potentially include in your morning routine.

15:25So not like a one size fits all one, but just your personal one, which I really loved. Yeah, like things like put the kettle on, you know, nice things that you can just do to yourself because a warm drink first thing, you know, it's not just are you having a coffee? Are you having a cup of tea? It's not just about the caffeine. It's the habit. It's the simple kind of ritual of that moment for yourself. And I know I see it all the time, you know, influencers say put the kettle on, do 10 squats. That's not quite for me. But I think it's a good reminder for people that, you know, that is a minute you're giving yourself by just putting the kettle on in the morning and not overthinking the timing of everything because it's almost become this fashion to wait before you have your coffee isn't it and I do agree with the nutritional science I know that people say it's not concrete but I think it is good to hydrate before you caffeinate I know not everybody does but for me I think that's worked for my clients over the past 10 years but that That aside, there has been a review of evidence in 2024, so not that long ago, that found there was no proof that delaying caffeine makes any difference to your energy levels later on.

16:31So I actually think that that stemmed from a hydration and bowel movement area rather than energy, because lots of people are saying, oh, you're having caffeine too soon. You're just going to crash and have a rubbish day. And what I'm really disappointed in, actually, off topic slightly from this article is I'm seeing so many health professionals doing what I eat in a day videos. And I think they're just doing it because they know they go viral. But I see the same thing again and again. And it is that kind of message, isn't it? If I have this, and then I'm going to feel so energized throughout the whole day.

17:01But like this review says, I think it's just about starting peacefully. Exactly that. So we don't think you need to overthink the timing of your coffee, basically, as you really said, like definitely have some hydration, not just coffee, but just enjoy it. The other things that they were including, which I think is super important, get up, get out. There is so much evidence that seeing sunlight or daylight as early as you can is so great for your circadian rhythm, your body clock. So light hitting your eyes early in the day suppresses melatonin, which obviously makes you a bit sleepier and boosts your serotonin.

17:35And it tells your brain, like, get up, get out, like be awake, be alert. And that again, will also help you sleep better at night. So you don't need to go for a walk because again, that's not really particularly plausible but literally just like open the window open the door if you can you know I do that Ella every day part of I realized this is my morning routine I air all the bedrooms for 10-15 minutes before I have to leave the house on the commute like all of the bedroom windows I just open them in the morning first thing and you do feel so much better getting a hit of air in the house a hundred percent the other thing they had which I think super nice as well as move, don't punish.

18:13So again, like the best time to exercise, obviously the best time for you and something that fits in your lifestyle. And it doesn't need to be something intense, but just gentle movement. So that could be, you know, walking some of your commute or, you know, just a short walk before you start work. If you're working from home, 10 minutes of stretching on the mat, you know, super, super simple, but it really can help you wake up, support your circulation, insulin sensitivity, and just set again, this positive tone for the day. It doesn't need to be intense, but you can wake up, put the kettle on, open the window, look outside, spend five minutes stretching and don't start the day online.

18:52This obviously speaks to me here. Yeah. And I want to say, I think we need to be just very transparent and reframe that. I think it's in our mindset too, because most people, myself included, would say, well, I just, you know, my morning this morning, for instance, I did two rounds of washing in the washroom I was frantically getting the children breakfast but actually if I reframe that to I'm moving my body by bending down and doing the washing and stretching up to put it on the line and I think it's just how we reframe the tasks that we have to deliver and perhaps we can try and make that just remind us that actually that's movement me doing those extra chores in the morning it doesn't just have to look Instagram perfect like a yoga mat and stretching no exactly and it could be literally like three or four minutes I think not starting a day online is a really important one because obviously like the scrolling the checking emails social media news because let's be honest world war three feels on the brink you know and um i bought more things on amazon because of instagram do you see what you know i bought um these preparing for do my husband was like what the hell are you doing he's like what are these packages and i bought some led chargeable torches and these these foil blankets i guess i was like i don't have a box i don't have the emergency box ready that's what I messaged you you know I was like Ella my anxiety is so high clearly there's something going on is it the moon unfortunately it's actually a teeny moon at the moment not a full moon so calm me oh my gosh that's gold but all I was gonna say is like if all you committed to doing was exactly that like don't turn your phone on until you've left the house or something you know make your drink of choice open the window and breathe the breath of fresh air if you're doing washing or a task before you go to work in the morning before you leave the house could you pop on a podcast or a bit of music like this idea if I'm I really like this premise I keep having it in my mind at the moment it's like how can I make this a bit more fun for myself and I mean that when I'm like cooking or washing up it's not I don't mean how can I make this more fun for myself I'm going to go to the cinema and bunk off work today I just mean like you know if I'm doing the washing up why don't I listen to something that interests me yeah or that I enjoy and so like sure I'm washing up but I'm also actually really enjoying listening to this interview or learning a bit more about x or this is my favorite song or yeah you're like bopping away to obviously in my case Taylor Swift so it doesn't need to be these it's not that you're avoiding life it's just that I think actually often in these scenarios it's like I could actually make it a bit more fun for myself so why don't i it's not difficult did you watch that taylor swift documentary the new one on disney yet can i say i'm such so no one come at me because you know i'm such a fan of hers i watched like half an episode i was a bit bored oh really because i haven't seen it yet so you don't recommend it no i have to keep going because i think my all the reviews were so good and said she comes across incredibly well and you do take from it i think you see it so often with successful people people like oh they're so lucky and of course there's a huge element of right time right place and coming along at a moment where the world's interested in in what you do but you know people like that my god they work hard yeah of course they do all hours 24 7 it's such a myth that they just live this relaxed life exactly that came across really well in it i wonder what her morning routine is i bet taylor swift has an epic morning routine i actually think she just gets up and they're like right you're on american tv at 6 a.m this morning off you go here's your coffee in the car at least she does it in sparkles yeah exactly glitters glitters dopamine dressing anyways so I think if you are looking for a bit more calm in your life this year which I think so many of us are a small gentle totally reasonable non-instagrammable morning routine that just involves savoring a moment or two I mean literally a moment, a sip of coffee, like a breath of air, a nice song.

22:52It can be really, really powerful as opposed to opening your phone, scrolling, being stressed, and then just spending a whole day in that stress state, which just so many of us do. And it's so normal, but these little kind of fire breaks almost in the intensity of days can just make such a difference. And we're literally talking about like three or four minutes here. If you want to get up 20 minutes earlier and you would be afforded all sorts of beautiful gems. But that's not appealing for lots of people. No, 100%. And if you're feeling anxious like I am, I suggest switching coffee sometimes to matcha or just trying a decaf a little bit as well, because you never know, that could also be helpful.

23:30So looking at your body as well is very important. And I actually thought we were done talking about detoxing, but we're not because we have headline two from the BBC and it's called how to help your body detox itself. But I think it's quite an important education piece, Ella. It was so interesting to me when I saw the headline because I thought, gosh, that feels very 2017. You know, detoxes, detox teas. I'm sure we all remember those. And they got taken off the shelves, didn't they? Because you're not allowed to say it's a detox. Quite rightly. Anyways, so I feel this is a moment of the past and we move past it.

24:06But the BBC of all places had that title. And I think, let's be honest, it's just deliberately controversial because actually what they're talking about is very sensible. And it's almost the antithesis of this, which is saying, actually, like, it's all very grounded. The core message is your body already detoxifies itself very effectively. So it's not forcing detoxification, but it's how do you support the systems that work hard in your body every single day? And actually, that makes a huge amount of sense. And it's probably really interesting and helpful thing to talk about. A hundred percent, because I think it discussed the language we use.

24:40So I think the word toxins in itself and toxic and detox is quite scary and part of the problem because we've got this association with it. You know, the word toxin refers to things that are poisonous, but in the wellness world, you know, it's used in such a vague way. It's across social media platforms and you've got different people that claim that these products are toxic or we're detoxing our house or we're, you know, focusing on eliminating tons of different things. But actually, I think we need to understand the crux of what our organs are doing, because we have an amazing system in our body.

25:14And I'm not saying, by the way, that I'm not into the whole clinging detox, because I actually genuinely do believe that we have harsher chemicals than we require in our day to day lives a lot of the time, in excess probably. But we have a liver that also is a regenerative organ. We love a liver, kidneys, lungs, and our gut, which are working all the time, Ella, to do their job so well. And we can start off by explaining little things by the fact that, you know, even just drinking tons of water. And, you know, there was a statistic that I wrote in my first book, Renourish, in 2017, actually. In the UK, the average Brit drinks one glass of water a day.

25:55And I'm hoping that statistic has gone up. I will see if I can find something else again. But we're just not drinking enough water. And it's such a basic way to help our kidneys do the jobs that they need to do. And we had a review of 18 randomized control trials that found that drinking more water was associated with a reduced risk, you know, obviously of kidney stones and other things when it comes to removing waste. And I honestly think that this advice of, you know, drink eight glasses of water a day is just a bit outdated. It comes back to the 1940s when, you know, we had a lot more generally.

26:31But today, most people just really, we really need people to drink more water, Ella. Yeah, we really do. And that's why I liked about this article. I think it was really clickbaity. So it got people in, but actually it talked about six things that are so simple that help you understand your body and how you can support your body every day. And as you said, number one is water. We've got sleep, movement, alcohol, our lungs and our breath and fiber. all of these which as you said it makes so much sense like water's central to how the body moves waste so you know it's quite difficult if we're not drinking enough water you know our kidneys are not going to be as effective at flushing out as much sodium and urea from the blood and getting them into your urine if we're dehydrated you know we know obviously the dehydration part of constipation as well yeah our gut lining exactly we we got to get those poos out it's important you know and so this I think it's helpful because it's like fact versus fiction when it comes to detoxing like these systems are important there are things we want to remove from our body which is why we pee and poo do you know the worry and one for me um is because you know I've not been functioning as you all know I got on the train I didn't need to this morning but sleep is one of the most underappreciated parts of the system and you know when we're asleep we talk about grey matter a lot, but we basically clear out waste products when we sleep that accumulate as well.

27:53And that works alongside our liver, which is basically processing overnight when we sleep. That does its main job. As we both know, it metabolizes the hormones, drugs in our system, toxins in the environment. And when it is disrupted, which I think it basically is for every parent around the world, sadly, you know, we know that sleep does link to higher levels of inflammation, which is linked to so many other things that we just need to clear out our brain. So sleep to me is the one thing that I wish I had more control over. It's the thing in this list that's really, really difficult to control.

28:27But equally, again, it's just that prompt of like, if you can go to bed 20 minutes earlier, these small things. Yeah, it's very interesting, you know, not eating a heavy meal just before you go to bed, so you get deeper sleep and small little tweaks, even if you can't control. brick on your phone because yeah you know you could end up purchasing items you don't need like me late in the evening panic buying so yeah let's all go to bed earlier and the other things they had so you're kind of aware of how you can support yourself movement we obviously all know movement's so important but what they were talking about in terms of this system is that your circulation your lymphatic system it's really important that you know because your lymphatic system doesn't have a pump of its own you know you've got to get moving to get that system going.

29:11And again, that's really important in terms of carrying waste products away from your tissues, and then eventually, obviously, getting them out the body. So you don't need intense exercise, but just keeping moving every day, little walks, gentle stretches doesn't need to be intense, but it's really important to support the body's natural detoxification. I completely agree. So I think we really just need to go back to basics again, and just remind ourselves of how incredible our body is and what it's capable of. And one thing that definitely is in our control, I think a lot of people are aware alcohol, we know it's not good.

29:45We know frequent drinking increases the liver's workload. We know that. Lungs and breathing, I think we just don't think about it every day. But like Ella says, just really focusing on breath work can be really helpful and trying to get into parks and clearer spaces, even getting a plant in your flat or in your house can be, I think, a really helpful way of increasing the beneficial properties in the air around us. But the area that I love this article featured is fiber. Because as you know, I'm trying to make it cool. And I just don't think we're there yet. But in America, the stat is 97 % of men don't get enough fiber and 90 % of women.

30:24So we are all just not consuming enough. And fiber alone lowers the risk of bowel disease. And in this country, we are having higher rates of bowel cancers in younger people. Fibers linked to the bacteria that live in our gut, which send messages to our brain every day and back and forth. And they're responsible for reducing inflammation, strengthening the gut lining. I could go on and on about fiber. But what most people don't know is that fiber actually binds to toxins. And with plastic, I wrote about this in the fiber formula. I have a whole page on plastics. I know Ella and I have been obsessed and worried.

31:01I think we're all worried about how much plastic we consume. But fiber pushes it out, essentially. It helps bind to toxic particles, things like arsenic, copper, extra stuff that you don't realize that we've got in tiny amounts. So don't panic. So fiber binds and our body eliminates basically the bile acids, lowers the cholesterol, reduces our heart disease risk. and it's all these forever chemicals that fiber can get rid of. So essentially, Ella, I think the take home is eat more fiber, focus on fresh air, reduce your alcohol, move more, really think about sleep early night and just drink more water.

31:37I think it was a really, really helpful takeaway article.

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32:52I wrote this one to make healthy cooking just simple when life is busy. So you'll find fridge-raid suppers, one-pound wonders and batch cooks that you can turn into two easy meals. Plus, we have eight weeks of delicious meal plans too, complete with shopping lists. So all the thinking's been done for you. Every recipe also gives you plant points to help you eat more plants. You can get your 30 plants a week. It'll all help you feel great and just make healthy cooking feel effortless again. So Quick Wins is out now wherever you get your books. Headline number three is mega, which is that the Trump administration has released updated dietary guidelines.