Fads, Fasting & Finding Calm

0:00Score more with the college branded Venmo debit card and earn up to 5 % cash back with Venmo stash Got paid back? With the Venmo debit card, you can instantly access your balance and spend on what you want, like game day snacks, gear, tickets, and more. The more you do, the more cash back you can earn. Plus, there's no monthly fee or minimum balance. Sign up now at Venmo.com slash college card. The Venmo MasterCard is issued by the Bancorp Bank N.A. Select schools available. Venmo stash terms and exclusions apply at Venmo.me slash stash terms. Max$100 cash back per month. Spring is here, and the shopping list is long.

0:34Time to make a Lowe's run. Buy three bags, get three free of stay green one cubic foot garden soil. Plus, right now members can earn four times the points on an eligible purchase. Start spring off strong with these deals and more. Our best lineup is here at Lowe's. Ballot through 325. While supplies last. Soil offer excludes Alaskan and Hawaii. Loyalty program subject to terms and conditions. See lowes.com slash terms for details. Subject to change. Point boosters subject to exclusions and more terms apply. One time only offer.

1:03welcome to the wellness scoop your weekly dose of hopefully very positive health and wellness inspiration and it was always to bring you that empowerment and inspiration we are here as your hosts i'm ella mills and i'm rianna lambert and today we dive into the juicy topics as chosen by you so ella here we are i think we should start with the fact that you've got this new brick So you must surely have some great new recommendations for us this week. Oh my gosh, I know I was talking all about this on Monday's episode. Again, just clarifying, not sponsored, but you're welcome to sponsor us, Brick.

1:38You are amazing. My tapping in, tapping out device to ban me from all social media. Guys, I'm coming up now then to almost two weeks, basically logged out of social media. I honestly, I'm not trying to be nuts, but I just feel like quite a different person and I'll be really boring because I'll keep saying the same thing. But I'm just so appreciating the calm. And I tell you what I have been doing. probably pretty clear by now presence calm is what I'm going for in 2026 and I have always done or consistently but ish meditation breath work practices and I as my mum described me hi Camilla and this weekend always a highly strong person which is totally accurate I'm trying to rid myself of that and when I do these practices religiously I do see a really big shift so I've committed to daily just five or ten minutes of breath work and again just that coupled with removing the kind of constant dopamine hit I am just more patient I feel clearer calmer and I'm so grateful for it and I've started my breath work teacher training oh Ella oh I can't wait for you to practice on me well I need people to practice on I have to do case studies as part of this so be careful what you wish for I know but I did message Ella when I was um traveling this morning just saying, I really feel like I can devote more time every week to the podcast now.

2:59So perhaps that includes breathwork. And do you know what, Ella? I have been watching some incredible TV shows. So I have a long list of recs today. Tell us, Rhi, what are you watching? What do we need to watch? Okay, so the first one, it's a golden oldie, but I don't think you could watch it before. It wasn't available to us, but it's called The White Princess on Channel 4. And we mentioned before on the podcast that Ella and I are both fans of Philippa Gregory. I am obsessed with period dramas, Tudor history, all sorts of things like that. And it's the story of the daughter of Elizabeth Woodville, who's kind of coined as Lizzie in the program, and her relationship bringing the House of Tudor together with Henry VII.

3:40And it's such a good series if you're into, you know, historical kind of shows. That's on Channel 4 and you can stream that for free at the moment on Channel 4. I read the book of that so long ago and I still remember being gripped beyond gripped and just loving it. So I need to watch that. It's so good. And it is sad when you think of the boys in the tower and that story, because they were her brothers, the two princes that went missing that were sadly suspected to be murdered by we don't know who. So yeah, it's a really, really good one. And then the next one is called The Great Escaper. It was Instagram targeted, Ella.

4:16So actually, maybe I wouldn't have seen it if I'd had the brick. But the only positive is that I found this. It's based on a true story of a World War II veteran. it's on BBC iPlayer to stream and he's in his 90s and he goes back to the beaches and it's the most heartwarming with Michael Caine I think he's the guy that plays the lead character the most heartwarming story I cried watching the trailer that I just thought wow if you need a good kind of blubber an emotionally uplifting type of programme that is one to watch Oh we all need those don't we I watched Emily in Paris also on your recommendation thinking of very much not the same thing but kind of feel good in January vibes although very different remit and gosh I know it gets its flack but I just love it it's such feel good zone out of the world and like just immerse yourself in beautiful places with beautiful clothes and it's it's so silly and frivolous that like obviously it's not real that I just think it's so fun anyway I really I actually particularly enjoyed this season so did you like the singer ella because my favorite bits is when she comes on and does all the songs yeah it was really good i loved her at pride she was 10 but no i really enjoyed it as feel good stuff it's so feel good and i've got a little brand as well to recommend it's called loved before underscore london and if you're looking at buying toys for family nieces nephews children that you know they actually sell these in self-dress but also online and it's about getting cuddly toys because a lot of them end up in landfill and it's really sad and they've got these really cute adverts of bears that say we used to be loved here almost like toy story vibes but then our owner grew up and forgot about us that type of thing so you can buy pre-loved toys and I just think that's so important to emphasize that you know everything we buy does have a consequence and it one day might end up in landfill so perhaps we can get more secondhand but that's it they're my recs for today I love that do you know what last weekend And my husband was away and I took my kids down to stay with my mum for the weekend.

6:22And my mum, who is absolutely phenomenal at anything environmental and she's super, super conscientious. And she's like brilliant. But she kept all of our I mean, not all of our because obviously I'm sure some of them were in really bad condition, but she kept so many of our toys. So, you know, some of them are like 25, 30, 35 years old. I mean, they're really old. And my girls were playing with them the whole weekend in ecstasy, like the wooden shop we had when we were kids. My sister's baby born and all the baby born paraphernalia associated with it. And I mean, they're not even secondhand because they've often been through all four of me and my siblings before getting to my kids.

7:05And they just loved them. It just made no difference than whatsoever. And it was a really nice reminder as well of like investing in things to last. I completely agree. I'm such a fan of that. it's also it's got emotional links to it as well you know it's great for the environment it's just so emotive oh i know i was texting my siblings so many pictures i'm like look at them playing with this that the next thing my sister was like i'm pretty sure that baby ball must be so moldy it doesn't matter it's the principal bless she's lost her lips through i think the baby born food being overfed it but my daughter did not notice anyway like a brown merge of sludge around the mouth exactly

7:45Ella, let's take some questions. So the first one we've got today is from Sitara. Have I pronounced that correctly? Sitara? Sitara? I think so. Beautiful name. She said, I've moved abroad earlier this year from my home in the UK and hearing your voices twice a week has honestly been such a comfort. It makes me feel a little closer to home. I have a question for you. I I recently had a blood test done and found my iron levels were really low. I'm about 20 months postpartum and also feeling so tired. So I guess it does make sense. But do you have any food suggestions that aren't red meat heavy? Because I feel like that's the first thing everybody says.

8:21Or do you think I need to supplement to top it up further? If so, do you have any recommendations for this? I'm totally overwhelmed by all of the supplement options and also remembering you saying how so many of them, you know, just aren't great. Yeah, well, thank you so much for messaging us. I think it's so common and I think so relatable that postpartum period to be feeling exhausted and be depleted. I mean, you've grown a whole person, you've given them so much. And, you know, if your iron stores haven't been kind of completely restored, it's so normal to feel this way. Rhi, I wonder before we go any further though, could you give us with your nutritionist hat on 101 on what iron is?

9:04Yeah I think it's really important and it resonates with me personally this question because I was actually found to be anemic as well and iron plays such a key role with our energy levels but also what seems to happen is I think up to the first six months we provide for our bodies if you are breastfeeding a lot of the iron for babies and then you know you get it in formula milk as well fortified if not. And it helps with our red blood cells traveling around the body, helps us feel awake, energized. It's a key role in so many different functions. But from six months onwards, we need to get this within the diet.

9:37And what seems to happen to us parents or mothers rather, is that we're very depleted because you've lost a lot of blood during the giving birth process. You've had all your iron stores essentially taken from you if you look at it on quite a simple, basic level. And I actually think that sometimes the signs are there and we miss them. So some unusual cravings that can happen in pregnancies. And I remember doing this in the pregnancy book, but I'll share my story because I don't mind. It's quite embarrassing, Ella. But I... It's a safe space, Ru. Yeah, it's a safe space. My husband, we were living in this one bed flat in London when I was pregnant and I was getting cravings for the smell of tennis balls.

10:16So he bought me for Valentine's Day and I was over the moon he bought me two boxes of brand new tennis balls and I would just sit on the sofa and sniff them oh my goodness me I love it I love stories like this I remember I still remember being in the car with my mum when I was must have been so young like eight or nine and they had a call-in thing of the weirdest pregnancy cravings I remember just being like god pregnancy must be wild yeah and also this is actually very bad so you shouldn't do this but things like tipex i was like i really need to buy some tipex because i just smell it yeah i really wanted to smell it and actually even with my nutrition hat on i was so blinded by my own symptoms and signs that i totally just and it was lockdown it was a very different time i just wasn't awake but i think i had something that was never picked up and called pika and actually it's that weird deficiency that some women want to like eat mud and different things and it's yeah some of these ladies were saying now when they were ringing this radio show yes and it's because of an iron deficiency ella so i was it got missed because of lockdown but i was um anemic and it's really common in pregnancy and motherhood so what you need to do is you know if red meat isn't for you of course you know we look at iron rich plants and it's all these chickpeas and pulses just pair them with lots of vitamin c you just need to really load your diet even tempeh has iron if you eat eggs that's a really easy way to get levels up very quickly because actually it's a bit harder with vegetables on a whole because you have to have such a large quantity of them and you always have to put them with vitamin C.

11:47But a short-term well-chosen iron supplement is really helpful and recommended. And what I will say is so many different types aren't absorbed very well, ferrous sulfate, different things that might be better or worse for you. I would recommend speaking to your GP and getting advice on the supplements because if you are anemic, you do need a bit of a help a helping hand ella i think yeah and i think when you're you know if you're feeling that way and you get your test results back i think that's the same with anything and so just to kind of clarify i think picking up also in satara's question we're not anti-supplements with a full stop at the end as a general consensus on the show i think it's just this sense of not feeling you need to buy things because people kind of give you a good marketing spiel about them as opposed to you knowing that you are a bit low in sync or a bit low in iron and really supporting that.

12:39Absolutely. Thank you for your question. And our next question is from Alex. And she said, a quick intro and thank you. I've relocated to Hong Kong in 2024 with my husband, but the role didn't work out. So we now have to move back to the UK, which is pretty soon after moving. She said the wellness scoop launched soon after he left and the familiarity of your voices in my ears and the incredible content you cover has been such a highlight of my week, especially during the lonely moments. Plus, deliciously, Ella's cereal bars are a staple of the cool packages he brings when he visits me at least six boxes each time, Ella.

13:14Love it. I mean, I also had a load of those in the cupboard yesterday. We had the lemon and poppy seed ones. Oh, I love those ones. They're my favorite. During the final episode of 2025, Ree mentioned she has genetically high cholesterol. She said, I was recently diagnosed with this after an annual health MOT and I'm at a loss as how to manage it. I eat a plant and fish focused and minimally processed diet and I have the luxury of time to cook. I don't eat the usual culprits of red and processed meat. I love my oats, beans, pulses, oily fish. So I'm at a loss as to how I should improve my cholesterol levels.

13:46Should I be worried and do we have any advice on this? Such a good question. And I think also really, like I know you've been really open about your experience of these genetically predisposed high cholesterol levels. And I think that's something, again, lots of people aren't aware of. Exactly. And actually, it doesn't mean it's bad. And it's actually the ratio breakdown. So you need to ask, first of all, for the breakdown of the cholesterol, what's the good versus the bad? Because you really want more good cholesterol rather than LDL, which is bad cholesterol, so HDL over LDL. And you can definitely ask to speak to your doctor to explain that further for you, but I wouldn't beat yourself up about it.

14:25Ella, like you said, people don't realize. And I know that the number's high, but actually my ratio is good because I eat so many healthy fats. You're already doing an amazing job. Your diet sounds fantastic. But what you could definitely do is just increase the fiber. Fiber is key with cholesterol here. It plays such a major role in looking after and flushing out what we do and don't need within our gut, but also the healthy fats are what helps the good ratio. I would love to see less saturated fat, which is interesting considering on the American food period we discussed last week, not period, triangle.

15:01Yeah, from Monday. Yeah, from Monday. They had increased in the diagram, even though the recommended amount was still low. And most people eat too much. So saturated fat comes in hidden areas from processed foods, and it comes in butter and it comes in cheese. So more of the oily fish, more of the nuts, seeds, pulses, grains, legumes, and you're not a failure. I honestly actually think it might not be a bad thing and we probably worry more than we need to.

15:32Eczema is unpredictable, but you can flare less with Epglyss, a once-monthly treatment for moderate to severe eczema. After an initial four-month or longer dosing phase, about four in 10 people taking Epglyss achieved itch relief and glare or almost-clear skin at 16 weeks. And most of those people maintain skin that's still more clear at one year with monthly dosing. EbGliss, LibriKizumab, LBKZ, a 250 milligram per two milliliter injection, is a prescription medicine used to treat adults and children 12 years of age and older who weigh at least 88 pounds or 40 kilograms with moderate to severe eczema.

16:02Also called atopic dermatitis that is not well controlled with prescription therapies used on the skin or topicals or who cannot use topical therapies. EbGliss can be used with or without topical corticosteroids. Don't use if you're allergic to EbGliss. Allergic reactions can occur that can be severe. Eye problems can occur. Tell your doctor if you have new or worsening eye problems. You should not receive a live vaccine when treated with EPCLIS. Before starting EPCLIS, tell your doctor if you have a parasitic infection. Ask your doctor about EPCLIS and visit ePCLIS.lily.com or call 1-800-LILY-RX or 1-800-545-5979.

16:31We all have that dream trip we've been wishing we could go on. But too often, life, or usually price, gets in the way. That's why Priceline is here to help you turn your dream trip. into reality. With up to 60 % off hotels and up to 50 % off flights, you can book everything you need for your next adventure. Don't just dream about that next trip. Book it with Priceline. Download the Priceline app or visit Priceline.com and book your next trip today. Go to your happy price. Priceline. So good. So good. So good. Spring styles are at Nordstrom Rack stores now and they're up to 60 % off. Stock up and save on Rag & Bone, Madewell, Vince, all scenes and more of your favorites.

17:14How did I not know Rack has Adidas? Why do we Rack? For the hottest deals. Just so many good brands. Join the Nordiclub to unlock exclusive discounts, shop new arrivals first and more. Plus, buy online and pick up at your favorite Rack store for free. Great brands, great prices. That's why you Rack. I'm so excited to tell you about my brand new cookbook, Quick Wins, Healthy Cooking for Busy Lives. I wrote this one to make healthy cooking just simple when life is busy. So you'll find fridge-ready 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.

17:55Every recipe also gives you plant points to help you eat more plants so 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. Okay, Maria, I can't wait to hear what you think on this one. This is from Amy. And Amy said, I haven't seen this. I don't know if you have, Marie. I'm seeing three-day sardine fasts promoted everywhere. So where for three days you literally just eat tins or jars of sardines. I think I can imagine your responses, but I'm tempted. It sounds madness. It does indeed.

18:31But is there something in it? Yeah, it's quite something. I mean, before we talk about sardines, fast I think probably you'll have something to say like sardines are a really healthy food I know where it's from I think it was another really big podcast that creates viral video clips that go everywhere I think it was a woman it's come back to me the memory so please correct me if I'm wrong if anyone remembers not that we all need to go and watch it but um yeah they're nutritious full of omega-3 and also calcium because you've got soft bones within the sardines that if you consume those, it's a really bioavailable way of getting maximum absorption of calcium and omega-3s.

19:11What I will say is oceans are declining, so quality of produce isn't getting any better. But sardines are not as commonly consumed, so they are over-farm like every fish is, but not to the same quantity as cod, for instance, or something else. And I would get it tinned in olive oil to help with the absorption of the fats rather than anything else. But I don't recommend it. Sorry. I don't think you should do this. No. So I think it's very important we just separate. Sardines are really good for you. So including sardines as an oily fish sauce, like thumbs up if you enjoy them. But sardine fasting, very different.

19:48Men's Health actually did an article on it and they had sardine fasting as the latest health trend. But experts warn it's a terrible idea. This is one fad best left unopened i've seen a few things on it but um generally i think it's um nobody recommends it i think it came from the lady ella she was just saying try eating three tins of sardines a day you'll soon realize you can't stomach it anymore because it's just so full of fat and strong flavors it was more of that angle rather than no it came about sorry to say no that might be that clip but i having researched it it is a thing and it was actually created by somebody who went on a ketogenic diet as part of looking at support for cancer recovery.

20:32So it is actually, it turns out, as I said, prior to this question coming in from Amy, I actually hadn't seen it before, but it is something. And there's Healthline, which is a good site. They were talking about someone, for example, a lady in North Carolina, she ate nothing but sardines for more than three months. Ella, my head is in my hands. There's no fibre, no fibre for your gut health. But also not a huge amount of enjoyment. The thing is, we've got to look at the context of where it came from, because when you have cancer, you are desperate for solutions. You will try things because you are just, of course, we're so vulnerable.

21:06But we're starving our gut microbes here. And that in turn will increase inflammation within the body because we're not supporting our immune system and we're not supporting our gut lining. no i mean look for any normal quote-unquote healthy person non-medically supervised i think it's very difficult to recommend any kind of fast if what you're feeling and re you might disagree with me on this but if what you're feeling is i really do want to shift my diet this year you could try three days where you're like i am really focusing on whole foods these three days i'm really going to try try not maybe even have any ultra processed foods or any alcohol for example and just really like get my gut going and get my taste buds more used to quinoa and leafy greens and tahini and lentils and sardines again for example like just feel like you need to really motivate yourself and and have that real focus on loads and loads of delicious whole foods but don't do just one thing only positive fact it just takes 24 to 48 hours to notice microbial changes within your gut so absolutely it just takes even just one to two days of focusing on that approach I think is a good idea Ella.

22:14Yeah and I'm not a fan of saying I'm never eating sugar again kind of thing but if you're like you know what I just need to make a change for a day two days three days of saying I'm just really going to focus these few days on whole food ingredients cooking from scratch making a big doll for supper that I have for lunch the next day snacking on nuts and seeds excellent. What I will say is it's amazing how there is some truth in your taste buds adapting to going without so I do not recommend saying you're never going to have sugar again, like Ella said, or I'm not touching it for a week, I think those messages can just cause more harm than good.

22:45However, it is true that if you don't, for instance, if your chocolate of choice is a Kit Kat bar, we now know that technically that's not chocolate because there's not enough cocoa. Chocolate flavored. Yeah. So your goal instead could be, I'm actually just going to eat chocolate that is chocolate. And you'll notice your taste buds will adapt to the higher percentage, even still in milk chocolate categories. And that could still be a positive change. I think it's how we refrain the conversation. Exactly. So it's not, I'm never, ever doing this ever again, but you can do a kind of gentle reset essentially without having to do something extreme like only sardines, just a massive focus on whole foods, whole foods, whole foods.

23:20I love that, Ella. I think the next question, we should jump to the junk food ban. Yes. Really good question here. This comes from Jake. Jake's asked us a question before, so welcome back, Jake. Here's questions. What are your thoughts on the junk food ban, which aims to stock junk food adverts before 9pm and restrictions on adverts. The ban is aimed at tackling childhood obesity. Do you think it will have any impact? Also linked to my question, I heard an ad the other day for a new Burger King burger endorsed by Gordon Ramsay. As he is a top chef, I'm unsure why he's promoting fast food and critically UPFs.

23:54What do you guys think? That is very surprising. Okay, so what Gordon Ramsay was advertising was, you know, we love a headline, the Wagyu taste testing Burger King's new£11 burger that Gordon Ramsay loved. So he was bought in basically to help launch Burger King's most expensive menu item ever, which is an£11 Wagyu burger. Can I just say very quickly, the planetary plate says we shouldn't have more than 75 grams and a portion of red meat. So just be aware that when we go for these giant like lump chumps, just make it once a week. So apparently Ramsay created in 2020 went completely viral a Wagyu burger had pacorino shaved truffle and it was about 80 pounds hello I love truffle eight so I'm sorry so yeah 80 pounds 80 pounds in Burger King no no no no no Gordon Ramsay's viral Wagyu burger was not Burger King but he went viral in 2020 for a Wagyu burger so I wonder if that's why Burger King then bought him in to launch their one their 11 pound burger yeah I I mean, that link makes absolute perfect sense.

25:00I was going to say 80 pound and truffle at Burger King just sound a little bit odd. But can I also make you laugh? Because obviously, do you remember when Wagyu kind of came out and people started talking about this? The fact that, you know, what made it so special was the fact that cows were massaged and they were sung to. And basically it was like pampered luxury cows to make more kind of luxurious beef. And a spokesperson for Burger King confirmed no cows were massaged nor sung to. at the farm supplying the fast food outlet. You know how I feel about everything. And I think everyone listening knows that I'm just a big emotional mess.

25:36I find it really difficult talking about it. But we have to discuss the actual facts here. The, if it means moving away from UPFs and quality meat for people within food, surely that's a good move. Yeah, I mean, I think so. I just think that is it high quality ultimately? And also animal welfare. Like I said, I'm a softie. We have major issues. We're not as fantastic as the UK probably says it is. Yeah. So, I mean, maybe it's better, but is it still falling into UPF camps? I would say probably. And encouraging people to eat more Burger King is never a good idea. Yeah, because ultimately I wonder how many people actually are going to buy the£11 burger.

26:21that I think it's more actually you're endorsing Burger King. And then actually most people, when they go in, are going to buy the much cheaper burger. You know, you might try the Wagyu Gordon Ramsay one once, but I don't think people are going to keep buying it. I think if you want to spend that on a burger, you're probably going to go somewhere else. I'm not a fan answering that question because I don't, I'm not saying never, ever, ever go to a fast food outlet again, but I think we all know we need to eat less fast food, less UPFs. And so I don't think that very renowned people should be I feel very strongly actually like renowned people celebrities whoever it is people of influence I really feel strongly that they shouldn't be advertising food that's not very good for us I think the Pepsi days are over you know like Beyonce Britney that one big ad I remember it with pink we're all advertising Pepsi do you remember it was a huge those days are done and they should be done it's not right it really isn't it's everyone's choice to eat how they want to find their own balance.

27:16But I don't think we need people making it seem more appealing to eat food that's not very good for us and adding that like, je ne sais quoi, kind of like aspirational element. I don't think that's, we don't need to make this food any more aspirational than it kind of already is in our culture. I agree. And I feel this is a very clever marketing loophole. Correct me if I'm wrong, Ella, you understand more about this than I in the industry, but you can't advertise a specific product now after, can you, the watershed ban you know the um advertising ban before 9 p.m so would they just use gordon ramsey next to a burger king store and just not show the burger and then still get to advertise to children and families and everybody yeah that's my understanding on it so i think in sort of separating the two questions i think we both feel quite strongly that i don't think you should use your influence to be paid a huge amount of money to advertise things we know aren't very good for people generally as people are paid well enough and then it just like i think it's absolutely wrong that Coca-Cola can sponsor the Olympics but or McDonald's or whoever else but I think when it comes to the junk food ban aimed at stopping junk food adverts before nine and trying to use that to tackle childhood obesity will it have any impact I don't think so because it comes back to the same problem which is you can still advertise the brand and you can therefore still put the brand top of mind and make the brand look cool and aspirational and appealing and use people's favorite footballers or singers or whoever it is to do that so people still want to be a part of that world and I I thought a lot about this after we discussed it the other day and I just feel honestly and I'm a black and white thinker and I'm overly you know binary in things and that's not necessarily helpful but but on that basis I just think like either choose economics or choose health and ultimately I feel like by allowing you to advertise a brand but not a product you're choosing neither and that's just a cop-out like either allow people to do whatever they want give complete freedom of speech advertising you know people can sell what they want stop taxing it all the rest of it don't have the high fat sugar salt implicate just go for it just let people sell what they want and make loads of money and employ loads of people and support industry in the economy although you'd argue that you know bad health has an impact on the economy or go after our health and stand up and say let's eat real food again it's almost the part opposite to what jamie oliver's done what Gordon Ramsay's now doing.

29:38Totally. But I just think, sorry, I mean more from the junk food ban. I just think it's like, let's choose one or the other. Let's choose to genuinely support our health, in which case this ban does almost nothing in tackling the nuance and complexity of childhood obesity. Or just let people advertise and, you know, at least support the economy in that sense. It's like, I just feel like it's not a better world. It's a kind of no one wins on either side. It's sad. I think you're right. Everything you've just said, 100%, we need to be doing better. and you're right, the banner just is not, it's not good enough.

30:09It's just not good enough. It just feels like an annoying hurdle that people will still go over. So don't put it in place or make it something they can't jump over. Well, we're going to finish on a more positive question. Our last question is from Catherine listening from Northamptonshire, Oxfordshire, mostly on her work commute. So she said, no, we're exotic. Unfortunately, I think we must have picked so many exotic questions, Ella. She said, one quick question, Ella, I think this is probably for you. what blender do you use or recommend? She said I love making the date chocolate peanut bars from Rhi's book and then she said in brackets ha Rhi as if we're mates and regular meet up for coffee I mean I love that and I've tried Ella's ginger and apple shots but I struggle with a standard blender so she said could I have one gadget that does it all please don't stop as a country we need change we need change for our children and future generations plus the planet and the more people you two reach the more impact you will have so thank you i mean ella that's what we were just talking about it's good we're discussing it it's great and also guys please share the show with anyone you think it's helpful because we want to reach more people and oh click subscribe we need to ask people to do that still we keep forgetting to do that because that is what's big podcasts do that yes please do exactly click follow the show share it on your socials your friends and family it makes all the difference.