Fitting In? Fries & How to Keep Your Holiday High 

0:00At Sierra, discover great deals on top brand workout gear, like high quality walking shoes, which might lead to another discovery. 40 ,000 steps, baby. Who's on top now, Karen? You've taken the office step challenge a step too far. Don't worry, though. Sierra also has yoga gear. It might be a good place to find your zen. Discover top brands at unexpectedly low prices. Sierra, let's get moving.

0:29When did making plans get this complicated? It's time to streamline with WhatsApp. The secure messaging app that brings the whole group together. Use polls to settle dinner plans. Send event invites and pin messages so no one forgets mom's 60th. And never miss a meme or milestone. All protected with end-to-end encryption. It's time for WhatsApp. Message privately with everyone. Learn more at whatsapp.com. Welcome to The Wellness Scoop, your weekly dose of health and wellness inspiration. and as always we are your hosts. I'm Ella Mills. And I'm Rhiannon Lambert and as always we are diving into the headlines and trends making waves in the world of health and wellness.

1:13And Rhi what have we got coming up for everyone in today's show? Oh Ella it's such a good one. We have chips and type 2 diabetes risk, why being a misfit might be your superpower, the holiday brain boost that really lasts and then we have Australia's ban on under 16s using social media and the UK's plan to ban energy drinks for teens and of course Ella's recap on her first weekend in the new house puppies at all

1:47just a quick note before we get started we love all your questions that have been coming in for our weekly questions and answers episodes they are so fab so keep them coming just a reminder leave the comments questions queries things you want to know more about in spotify and apple comments or send me an email ella at deliciousyella.com and as always we will try and cover as many as possible and those episodes will come out on thursdays exactly so ella let's start with a recap how is your first weekend in a new house you've just had so many life changes all at once we really have yeah we've done four nights in the new house um so we're officially countryside side people now I've just done my first commute into London we got two puppies because we are mad my husband said to me last night it's very us to get two not just one the same week that we move it is chaos of course and it's one of those things like if you look one way it looks so idyllic and beautiful and if you look the other way it's a building site so it's definitely a tale of two halves at the moment but I cannot tell you how much we are enjoying the space the calm the peace Like, obviously, puppies get up in the middle of the night to go to the toilet and things like that.

3:00And last night I was out at midnight at two o 'clock in the morning and it was a full moon and I was just outside. And it was so beautiful. And I am so tired, but so happy. And we were picking apples and blackberries. And the guy that lived there before us had left tomatoes in the greenhouse and grown courgettes. There were pears. I mean, it's like it's idyllic. I feel like I'm in my kind of ballerina farm era. Yes. Oh, my goodness. I love that account. And also it's like old school, the good life vibes. You are living off the land you are habiting on. I'm going to become a trad wife. She really is.

3:34But honestly, it's a dream to see you so happy. And I didn't know that puppies didn't sleep through the night. You know, I don't have a dog. So I totally underestimated the fact that, yeah, you're sleep training. We're sleep training. Exactly. But it's fun. And it's, yeah, we're just, the kids are so happy. and it's amazing and we've also got a really interesting update for a listener so I am loving getting your emails into my inbox every week guys for the questions and answers episodes and Sue sent in a photo because obviously we have been talking and obviously this is huge area of research in her new book all about ultra processed foods and I think it's really interesting when you start talking about it and becoming more aware and you start not like in an obsessive perfectionist way but curiosity and you start flipping over things and looking at what ingredients are in it and it's so surprising and Sue sent in a photo of a mini cupcake she was given at work after listening to the podcast she started looking at labels more and she sent it in to see what we thought and it had 38 ingredients in a mini cupcake of which 20 so 53 were UPF so flavourings, colourings, stabilisers, acidity regulators, glycerine, glucose syrup, invert sugar syrup, fructose syrup, partially inverted sugar syrup, dextrose, five different e-numbers and two different emulsifiers and it is quite extraordinary isn't it anyway she just wanted to point it out to us and I thought it was a really interesting example of just how odd our food landscape is because if you were baking at home you know however you choose to bake but you're just talking about a handful of very very simple ingredients to make the same cake which would probably taste better I completely agree and of course we're not disputing the fact that sometimes they are the only options like I use the example of if you're dairy free or you know you've got allergies you're at a birthday party often people haven't made two different cakes have they they'll make the traditional one and they'll buy these sorts of cupcakes and and that's okay it doesn't matter if you have it every now and again but if you are consuming and buying these sorts of items really frequently do really consider like Sue said those 38 ingredients in the back of the pack say do I really need these right now or could I just wait and cook a batch at the weekend and then make them last throughout the week.

5:45And we had other questions on things like stabilisers. So we're going to be covering that as well in Thursday's episode. And as you touched on fruit and veg, I did my three ways of blackberries reel on socials. I am obsessed, Ella, but sadly, I can see them going already on the bushes. They go quick this year. They've gone so quickly this year. Yeah, we were obsessively picking them yesterday. Made a blackberry and apple crumble. As I said, I'm in my trad wife era. I love it though but the ones in the shops that I've been buying are giant like one of them was nearly as big as Zaki's head like the Blackberries are so big I'm going to save the rest of my updates for Thursday because I've got some really good ones and I can't wait I think we should move on to the headlines that matter a reminder if you are new here the headlines section is where we take the biggest stories that have hit the news cycle this week in the world of health and wellness and break them down for you so you know what actually matters and what doesn't and what health and wellness advice to take into your life.

6:43So headline one is eating chips three times a week raises type 2 diabetes risk by 20%. I know. It's a new study that's had a lot of coverage and it definitely caught my eye. It was published in the British Medical Journal on how the way you eat potatoes affects the risk of type 2 diabetes. And I think in the UK, Ella, chips are a bit of a staple. They really are. But it's funny, I remember it's one of those things I had no idea about until I worked in this industry. Obviously, I'm sure you were the same, Reid, that there are kind of boards for almonds, you know, for potatoes and things like that.

7:17And there are companies. And I remember quite early on in my career being contacted by, I can't remember what the group was called, but like PR for potatoes, essentially. Trying to get the word out there because potatoes are so often made into chips and crisps and things like that. And those arts will come on to our favorite way as a nation to eat them. they often get this bad rap as being like unhealthy and they were trying to do kind of a PR campaign about how actually potatoes are really great for you and they're really great to cook with and they've got loads of health properties so we'll come on to that later but it was this it's an aside but it was just this funny moment early in my career and I was like oh my gosh there is money behind everything even PRing potatoes.

7:55But this dates back to that old message of all carbs are bad you know like potatoes are seen as because they're starchy they're seen as oh just eat a potato it's a waste of nutrition or it'll just make you put on weight all these silly messages that are associated around it so ella let's dive into um some stats because you've got some good stats on how many of us actually eat chips oh my gosh we love potatoes as a rule actually before we even get to chips so believe it or not you know i love these kinds of stats potatoes are the world's third most consumed crop after rice and wheat and diabetes is obviously also a huge issue So we're talking about something that kind of all of us eat and type 2 diabetes, which obviously this headline refers to as something which is so relevant, particularly in this country.

8:37About 5.8 million people are living with diabetes. About 9 out of 10 of those cases are type 2, which is obviously, again, this is what this headline is talking about. And that's obviously strongly linked to diet and lifestyle. And again, to give you a bit of a sense of how many chips that we're eating, I couldn't get the exact numbers. But here are a few stats that give a nice illustration of it. British consumers get through about 382 million portions of fish and chips every year. So that's roughly six servings of fish and chips per person. We also eat six billion packets of crisps annually.

9:10And chip consumption has tripled since the 1970s, massively thanks to how easy to get popular frozen bags of supermarket chips have become. and according to the BBC factory made chips and fries which obviously is kind of the same thing now account for about 3 % of calories in a typical British diet Now I'm not a crisp person as we've discussed before I would buy a chocolate bar I love a crisp So I wasn't aware of the cost of a packet of crisps now and apparently we were having this discussion with friends at the park over the weekend you can't get a little pack of crisps for under a pound anymore either so clearly it's a profit industry Yeah it's a massive massive industry I have to say I love a chip I love a crisp before we get into this so oh yeah oh my gosh chips but if I get chips I don't like the maki d fry type I like the traditional chunky type yeah I like chunky too and I don't like ketchup information no one really needs to know but my whole life I've never loved ketchup Ella we should go for plain boring chips fat chip dates um okay what are the key findings for this study what do people need to know okay everybody so eating chips three times a week raises the risk of type 2 diabetes by about 20 % and eating them five times a week by about 27 % and that's eating potatoes baked, boiled or mashed raises the risk only slightly.

10:30So basically you're better off eating a normal potato which we know because it's beneficial for you. It contains good sources of carbohydrates and vitamin C rather than deep fat frying or processing the potato into crisps or chips. Replacing potatoes though with whole grains did lower diabetes risk by 8%. And I want to just caveat these findings by saying, if you have type 2 diabetes, and you're looking at insulin resistance, there's certain types of carbohydrates, and there's certain impacts on your blood sugars you need to look at. So for the general population that don't have diabetes, you don't need to worry too much about your potato consumption.

11:07No, and I guess the main thing that kind of I think in terms of what should people take home from this article, I think the biggest thing was replacing chips with whole grains reduce your type 2 diabetes risk by 19 % and I think that's a really actionable thing which is that it's not about never eating chips again we're all going to keep eating chips I think both of us very much included but if you think about having them maybe a few times less and replacing them with whole grains that's an almost 20 % reduction in your type 2 diabetes risk which is absolutely huge and this was a big study wasn't it yeah and also before we get into the study size if however guys you replaced your chips with white rice it actually raised the risk so what we need to be doing and this is actually quite an awful thing to say for so many cultures around the world white rice is such a staple but i need to remind you it's what you put with white rice at a meal that makes white rice a good carbohydrate to consume but for most of us you just need more whole grains the answer is more whole grains so don't switch potatoes for white rice or chips for white rice definitely stick with whole grains.

12:13And the study followed over 205 ,000 US health professionals, Ella. So that's between 1984 and 2021. And they filled out food questionnaires every four years. So I have to say, we were always taught this at university, data where you're self-reporting food intake, there's so many caveats to that. You know, what do you remember? Do you remember what you ate for the full day two days ago? Well, three years ago. I mean, they're doing it every four years so exactly there's obviously room for error so just bear that in mind but i think the underlying message here is clear isn't it that maybe we're just consuming too many chips and not enough whole grains because we're not getting enough fiber exactly and obviously as reese said like we'll come on to some health benefits of potatoes in a sec because i think it is worth showing that actually they can be a really nice part of your of your meal but actually it's the frying them so adding the extra fat the salt the compounds that form during frying and then eating that really regularly that's what increases the risk of type 2 diabetes so that's where the challenge is yeah a hundred percent and of course we're not going to demonize remember potatoes please keep the skin on can i just emphasize how good it is to cook even your mashed potato you know keeping the skin on it's really good because they're higher in fiber and then you've got more potassium guys than a banana and most people think of bananas as being the key source potassium because you see a tennis player eating one at the side of the court you know that sort of thing they also contain i've mentioned vitamin c before antioxidants you know b6 ella they also keep you quite full i think potatoes are a really kind of hearty thing to have on your plate especially this time of year oh my gosh completely like a baked potato and you can make some kind of quick obviously just can of baked beans or you can do some quick homemade baked beans give us um three toppings give us three potatoes oh no pressure i haven't prepped these guys can i say first of all before that skin on mash is so delicious and if you do what i would do is obviously you boil up your potatoes keep the skin on just depends how big they have chopped them into quarters or something then in a frying pan fry up some garlic loads of olive oil lots of salt and then you can do things depending who you're doing it but like cumin seeds are delicious if you fry those with your garlic before you add the mash and then just like a chunky skin or mash I think you're never going to get it kind of pureed and completely smooth.

14:30So don't try and emulate that. Instead, you want like a really chunky and delish mash or a pesto one. Also delicious. Add a tablespoon of pesto into it. But it's a really, really good side. Like we make lots of like crispy tofu fingers with skin on mash, like pesto mash. Delish combination. So I really recommend that. But toppings for your baked potatoes. I love like a homemade butter bean, baked beans essentially. And again, you're so simple. take an onion or a shallot garlic a little bit of olive oil fry it up add chili if you like chili as well delicious or a bit of harissa a tin of um butter beans and then a jar of tomato sauce it's the easiest way to add flavor to it fry it all up 10 minutes amazing obviously you can pop it on toast or a quick like jacket potato absolutely delicious supper or you could do i've got to do three now i don't sorry don't worry if you don't have the other thing you can do if your veggie again is like a chunky chickpea filling quick in a kind of mini blender is the easiest way to do it things like red onion coriander loads of lime juice chickpeas etc and kind of do a sort of tuna mayo type thing with your chickpeas delicious and then obviously just with the kind of easy salad as well perfect ella i'm very very happy with that once as well um so my little ones have got a thing about mushy peas you know whenever you go out and you do have chips they don't want the peas marsh they want the peas yeah my girls hate mushy peas too isn't that funny it must be a texture thing because I actually, my dad's from Nottingham and mushy peas is a bit of a thing.

15:57I love a mushy pea. I think we're digressing. Let's move on to headline two, which Ella is for you. Okay. So also I could kind of relate to this as well, but it says don't like joining in. Why it could be your superpower because Ella and I often talk about the fact when we're off air, you know it's nice to have a night in it's actually really nice to be able to say no to things and take time to yourself and really we prioritize our time don't we with our family the business but actually some people spend their lives feeling out of place in groups but this tendency comes with unique opportunities so my mum actually sent me this article it was from the guardian and i just thought it was a really interesting one to share because social anxiety is one of the most prevalent forms of mental health challenges at the moment and obviously as we know as we've covered lots of times collectively we are having a really difficult time with our mental health and people really struggling and I think because of the world that we live in today where we feel like we know so much about other people but we actually don't really know anything about them at all because we just see through kind of the vignette of social media and it's obviously a snapshot a little snippet it's not the whole picture and I think we often think or I often think am I doing it right am I normal am I the only person that feels this way and I think it's easy to things to kind of exacerbate and spiral and you feel like you're not the same as everyone else and that's not great for your mental health and I think this was a really interesting article in terms of covering that question and it was shared by a psychiatrist called Dr Rami Kaminsky and a teenager had come to them and they said I just feel weird like I'm not part of it which is odd as these are all my friends and they were referring to kind of going to a bigger gathering I know they like me and that they're happy I'm here but I still don't feel connected I often feel lonely or bored when I'm with many people and not when I'm with one or two close friends or when I'm alone I don't like to say those things because it makes me sound like an alien do you think there's something wrong with me Ella this was my whole school life I didn't have I just didn't fit in with anybody I felt I used to go home and have these conversations with my dad and be like there's something wrong with me I'm not into what everyone else is into.

18:10And that was why I really wanted to cover this headline because I think that's exactly the experience that so many people have which is like is there something wrong with me and it's easy to kind of almost create a condition of it and actually it's really really normal but we don't often say things out loud and the psychiatrist's answer was so interesting to this exact point they said in my 40 plus years as a practicing physician and psychiatrist I have worked with world leaders performing artists and professionals at the top of their fields and it often emerges that they have gone through life feeling just as this teenager described.

18:40The vast majority of these people have no psychiatric diagnosis. They aren't socially maladjusted or even socially anxious. It's just a really normal condition. And I think to my point, you often end up feeling like you're weird because you're different to other people. And he had this whole new theory of how we can describe people like that, which I definitely fall into this camp. Yeah, he kind of linked it back to Carl Jung's concepts of extrovert. So one who faces outward and then introvert, one who faces inward. I find this so funny because I've always called myself an extroverted invert. You just try and think I'm definitely a bit of both.

19:13But he made the point that the non-belonger is different again. So their orientation is defined by the fact it rarely faces the same direction as everyone else. And that's why he coined the term otrovert from the Spanish word otro meaning other. Yeah. So basically, you're not weird. There's nothing wrong with you. you don't have a condition you just prefer being with one or two people and not in a group and I think that definition is just so important which is said why I so wanted to talk about this on the show because what he's saying is many otroverts or outroverts however you say it have spent their lives assuming they must be just introverts because they don't enjoy big social gatherings but actually they are really different you know introverts are usually quieter more reserved whereas outroverts can be actually quite gregarious and outgoing an introvert might not be the first to speak up in a meeting might be nervous to do so but an octrovert will often speak up in a meeting for example very confidently and unlike introverts who tend to feel drained even after long deep one-on-one conversations octroverts actually gain energy from that they value solitary time too but not to detach or recharge more to avoid the disconnection they feel when they're in big groups i mean that is me to a t and i have spent a lot of time like i've gone to weddings or parties and just hated every second of it and being like is there something wrong with me Am I socially anxious?

20:33You know, should I go and talk to someone? Am I just different from everyone else? Yeah, am I not right? And it's quite hard. And actually, you read this and you're like, no, it's OK. It's completely normal. There's nothing wrong with you. It's literally completely reframed the entire conversation. I'm exactly the same as you, Ella. As a performer, I can put on a show. I can get on stage and be really confident. But it doesn't mean I enjoy like you being in large social gatherings. The idea of a music festival, which I know to so many people listening, that everyone wants to go to Glastow, I am actually really not into it.

21:06I get really anxious about the idea of being in large crowds. I think this has offered an option to so many people like Arcella who felt their whole lives like there was something, you know, just not quite right. So many of us just spent years thinking we need to fix it and we didn't. And I think it's worth noting that social anxiety, like Ella said at the beginning, is a really common health challenge and with AI and all sorts of technology coming, thank goodness we now have Otrovert. I know. Did you see a quick aside before we go into our next headline? The NHS actually came out this week saying, please don't use ChatGPT, don't use AI as your therapist.

21:43This is not a good idea. And obviously, difficult thing to say because it's so difficult to get support from a therapist, but equally, it was interesting to see that. That was a headline we haven't covered this week, but maybe we will in the future. I think we have to. We were also getting things in the clinic with people searching for their nutrition one-to-one advice on chat GPT as well. So I think we definitely need to. Let's go into it next week. Yeah, it is a really, really interesting one. Yeah, how AI kind of will frame medical advice in the future.

22:14It is so important to me that my home feels like a calm and cozy sanctuary from the chaos of the world. I found that beyond decorating, sensory things like warm smells and soft textures make the biggest impact for that. And especially as it cools down outside, I'm looking for the best ways to snuggle up on my couch. I recently moved and one of the very first things I added to my new living room was my bubble cuddle blanket from Cozy Earth. It's a faux fur material that is so incredibly soft and has this cool bubble design that makes it look and feel very plush. It's a mid-weight construction, so I've honestly decided against getting a weighted blanket because it's not too heavy, but you still get that feeling of security when you lie under it.

22:55My roommate has said it's her new favorite blanket, and we've been keeping it on the couch at all times instead of the blanket basket with the rest of our options. I've also been loving my bamboo sheets from Cozy Earth. The temperature regulating capabilities were great for the summer, and now that it's getting a little cooler at night, I'm just really appreciating the softness of the sheets and pillowcases. it's like I'm slipping into a cloud every night. Plus, you can try them risk-free with Cozy Earth's 100-night sleep trial. If you don't love them, you just return them hassle-free, but believe me, you're going to be hooked after the first night.

23:25So if you're looking to make your home a little more cozy this fall, head to CozyEarth.com and use my code SCOOP for 20 % off. That's CozyEarth.com code SCOOP. And if you get a post-purchase survey, make sure you let them know you heard about Cozy Earth right here. Because home isn't just where you live, it's how you feel. So let's go home with Cozy Earth.

24:14kilograms with moderate to severe eczema. Also called atopic dermatitis that is not well controlled with prescription therapies used on the skin or topicals or who cannot use topical therapies. EBCLIS can be used with or without topical corticosteroids. Don't use if you're allergic to EBCLIS. Allergic reactions can occur that can be severe. Eye problems can occur. Tell your doctor if you have new or worsening eye problems. You should not receive a live vaccine when treated with EBCLIS. Before starting EBCLIS, tell your doctor if you have a parasitic infection. Searching for real relief? Ask your doctor about EBCLIS and visit ebglis.lily.com or call 1-800-LILY-RX or 1-800-545-5979.

24:46Okay, headline number three, I think very important for this time of year, how to unlock the holiday brain boost and make the mental benefits of a break last long after your home. So if anyone has taken a little bit of time off this summer, this is so relevant. How can we take those benefits and keep them kind of eager out as long as possible? Rhi sent this Times article to me and it was just, I thought it was so brilliant. It's by the neuroscientist, Dr. Joseph Gibelli and he was doing this piece, as I said, it's called Make the Holiday Brain Boost Last. And basically, it just shows that holidays don't have to just make us feel good in the moment.

25:19They actually can slow cognitive ageing. So holidays are a health prescription, essentially. But basically, with the right habits, like short naps or mindfulness, you can actually extend the mental benefits you get from that holiday, that cognitive ageing when you're back at work. And I think we all need to know how to do that. Oh, my goodness. Imagine if we could all be on a permanent holiday. No, we'd be bored. You'd be bored, honestly. you're right it takes away the excitement and that it's almost like that saying um too much of a good thing spoils i can't remember how it goes spoils the broth but there's definitely a phrase of too much of a good thing and it's right then you've got nothing to look forward to and i always liked the phrase um you can't have friday night without monday morning i mean my friday night's like cooking at home and watching netflix but like that's really nice for me with a face mask and maybe a bath i love it this is my agenda tonight actually i'm gonna make monday night the new Friday night for me tonight.

26:11It's backed up by big data though, everybody. A meta-analysis of more than 3 ,000 holidaymakers across nine countries found mental wellbeing spikes during vacations and stays elevated for up to 43 days afterwards. So that's basically better, you know, for your mood. That's six weeks of sharper focus. And better mood, exactly. And basically you can even make very short breaks, so like a three-day weekend helps so the British Psychological Society reports that micro holidays so like those long weekends can lift mood boost creativity for up to 21 days so you don't worry you don't need to like have a month in Bali to get these benefits like literally just an extra you know using a couple of holiday days across the year to have a three-day weekend can genuinely really really really help and as Rhi said there is a lot of amazing science to this things like daytime naps right yeah a hundred percent so it links back to neuroscience that the daytime nap even 20 to 30 minutes has been shown to consolidate memory and lower stress hormones like cortisol you know and mindfulness movement social connection are really important while you're away and i think those are the things that give you a reboot and i know that when i go away like you said for the weekend it's a change of scene it really does do something for you a two days can feel like a week it really does and i think when we think about exercise we often think about like going spinning or going to the gym and actually when they again there's a huge study in the journal of applied psychology and they're looking at movement from holiday and that's things like hiking swimming just going on a nice walk and that reduced mental fatigue by 20 to 25 percent and boosted that post-holiday productivity as well so if a holiday is close they're not just fun you need them they're literally rewiring your brain for better focus better mood it's amazing and it doesn't feel like exercise when you're on holiday it's kind of just part of the like lifestyle that you adopt when you go somewhere else.

28:00But as with all good things, guys, there is a catch. If you jump straight back into work stress, the benefits fade really quickly. And sadly, this might be true for a lot of us. So a Psychology Today review recommends recovery days. So even one or two low stress tech free. OK, let's just really emphasize the fact that tech free because tech can induce stress. So tech free days after being away on holiday do help sustain the gains. So without that, the brain boost actually could be shorter lived. That's quite depressing, isn't it but I think the overall thing here is basically like it's it's back to what we always say isn't it which is that we so often make wellness really reductive we're like lift weights in the gym eat broccoli but actually what we're talking about here is the benefits like just gently moving your body social connection which we know is so important for our health and having some calm stress-free time every day is so so so effective so kind of bringing those like little bits of that holiday mindset into your life so like this article was suggesting that journaling or reflecting or trying to save a moment a bit more at home you know that mindfulness of just those things that can extend the well-being that you get from a trip by an extra 10 to 15 percent so you know it doesn't have to be as we said like a month in Bali it doesn't have to be these kind of big gestures but actually it's just reminding yourself those little things like having those moments of movement that social connection those chances to unwind to save things to sit down and enjoy a meal with someone they are so effective for our health and if you can keep those up at home you can keep your holiday benefits going even while you're at work.

29:31I love that and you don't have to jump on an aeroplane so just to emphasise to you all this is staycations it's anything like Ella said that acts in that kind of way because actually airports can also be quite stressful I think so anything that involves getting away a little bit and just doing something for you like like Ella said, can give you long-term cognitive health. And it moves us quite nicely into our trend section today.

29:57So I feel like our trend section covers kind of the good, the bad, the ugly, doesn't it? Some weeks we're like, blueberries, they're going to change your brain. They're superfoods. Why is that? Where did that come from? And then other weeks we're like, oh, don't go near that trend. And this is a very interesting one, I think, that really brought to the show this week, which is Australia's ban on smartphones. Marie, tell us everything. I'm very late to the party and what's going on now over there. It's not technically a trend, but I saw it. And there seems to be a theme of under 16 bans, which I'm all for, by the way.

30:26And I think Australia sometimes can really lead, lead forward in terms of making changes that the rest of the world sometimes should do. I know they were at one point with nutrition leaps and bounds ahead. Also, we've got a lot of Australian listeners. So hi, everybody, because I know that you send us some lovely messages on this. But this is about smartphones. So ultimately, Australia are going to pass the world first, the first in the entire world law, banning social media for anyone under 16. It officially became law in November 2024 and kicks off in December 2025. What's wild is that platforms like TikTok, Instagram, Facebook, there's so many, Snapchat, YouTube, X, Reddit, all of them basically, have to block anyone under 16 from having an account and with no parental approval allowed or they could be fined so they're fining them Ella up to 50 million Aussie dollars so they're going to fine the big tech companies if they don't implement this ban for under 16s it's such a serious movement but I think it offers a level of protection that since that program adolescence came out you know the concern for so many people after they watch that parents especially we're really starting to understand that technology especially social media use for under 16s can be so detrimental I mean is it positive for any of us I mean that's the question but obviously the amount of time spent online is so huge for teenagers actually there's something I was listening to recently that gave me such a helpful perspective on it which is that I think you know we're all prone to comparing ourselves to other people like we just talked about with our second headline in terms of thinking like am I normal am I doing it right but teenagers that's where it really comes to a head you know where you start comparing yourself and coupled with the fact that we are more helicopter parents than we used to be now I think the tendency to be like be careful is a lot higher than it used to be children used to have a lot more free range um free range they're not chickens um free reign free reign um and you you know, communities playing on the street together and things like that now.

32:32And I think as a general rule, as parents, we're a bit more like, no, stay where we can see you, etc. You know, there's a trend of air tagging your children, for example. And so I think that they're kind of more sheltered. And then they, the result are generally, I'm talking so generally, are less resilient. And then you get to teenagehood where you then begin to really compare yourself. And then you are given this device that allows you to compare yourself with, to absolutely anyone who you know nothing about. at the same time where you're not necessarily as resilient to be able to handle the huge challenge of that and it's a kind of perfect storm which is absolutely terrifying you know who it was it was a psychiatrist called Tara Porter who was talking about this and it was so I found it such a helpful way of thinking about why phones could be so challenging for that age group and it definitely made me really really think twice about things and so I'm a huge advocate for this and as I said I think we all struggle with our phone use I think we all struggle with addiction to it of comparing ourselves to other people without knowing the full facts and but then when you look at how vulnerable teenagers are it just feels like a hundred percent the right thing but we just have to remember that our brains haven't matured till we're 25 and i think the more and more i think about it we are shaping their brain growth and development and their mental health massively and the critics actually argued and i'm not sure i'm on board with this it's almost like here when we try and make a change the nanny state argument comes in you know like we've discussed before, it always crops up when we're trying to make a positive change on the nutrition landscape.

34:00Critics here have said they worry this ban could push kids into unsafe corners of the internet. So if you take away basically the social media platforms, people that are trying to connect and stay informed or engage in positive activism could sadly end up in like a darker space on the internet. But if we don't stop the social media platforms and the comparison I just don't think it's much of an argument no I that's where I sit and I think nothing's perfect in life is there and ultimately trying to you know that's always that argument isn't it like don't let perfect be the enemy enemy of progress or don't let perfect be the enemy of good and I think personally I would certainly apply that here and I don't think I would want my children using any social media up until that age so I would be a huge advocate for it here actually another headline that we didn't cover this week because probably wasn't quite right for us but I thought it was interesting if anyone wants to read more was a push for schools to move back to like pen and paper homework as opposed to everything on screens again because it's just pushing children to be so adept at screens and used to doing it for everything so I thought that was really interesting.

35:05And a book recommendation I wrote a forward for actually it's called The Smartphone Solution by Dr Martha and it's amazing she's actually on Lorraine speaking about it, how to help parents navigate smartphone conversations. And I think we discussed Kate Winslet before on the podcast. She was very vocal saying, I just do not give my children a phone and they do feel left out. But as a parent, I just say, no. I mean, it's a huge conversation. Let's hope that the UK follows Australia's suit because it will make our lives easier if they're the ones putting the ban in and not us parents. So we're going to move from one ban to another ban.

35:40I know. That's why I thought it was a bit trendy. I was like, there's a lot of under 16 bans going on here. It does feel like there's quite a lot shifting in the worlds of health and wellness in terms of legislation. And it'll be very interesting to see how this all plays out. But Rhi, tell us again about what bans coming in here with UK energy drinks. I mean, it's something Jamie Oliver tried to do years and years ago, but the UK government is planning to ban. So we haven't quite got there yet, guys. But the sale of energy drinks with more than 150 milligrams of caffeine per litre to anyone under 16.

36:11I mean, to me, it's just obvious that under 16 should not be having that level of caffeine. In fact, I think they already do this in major supermarkets, but it's kind of like the corner shops, you know, where there's no regulation. Any child can buy anything on their way back from school or on their way to school. But because there's real health risks, let's talk about poor sleep, rising anxiety, tooth decay, one in five now I've got tooth decay children, even local obesity spikes. I mean, we're seeing public feedback before they make it official, basically. But I'm hoping that this one really gets airtime.

36:44It's interesting. Yeah. So there's going to spend the next 12 weeks seeking public feedback on it. So I wonder what parental viewpoint will be. As you said, there's always the nanny state argument. But for me, I would much rather people just said you can't have that under 16. It's really bad for you. It's much easier than just being the anomaly of saying to your children, well, I know other children can have it, but you You can't have it, which is really difficult to do, isn't it? And as I said, it feels like a kind of smart evidence based move, doesn't it? Yeah, 100 percent. Because when the campaign started, do you remember what happened with the Jamie Oliver one?