Health Anxiety, Food Scanner Apps & Our Favourite Summer Recipes

0:28So good, so good, so good. Google Health. Stop chasing someone else's definition of health. What matters is what's healthy for you. Google Health offers a new kind of coach built with Gemini for effortless tracking, sleep insights, and holistic coaching tailored to you. Visit googlestore.com to learn more and start a new relationship with your health. Requires Google account, Google Health app, internet, and Google Health premium subscription. Features subject to change. Availability and results vary. Not intended for medical purposes. Works independently of Gemini apps. Check responses for accuracy.

1:00Welcome to The Wellness Scoop, your twice weekly dose of health and wellness inspiration. And as always, we're both here as your hosts. I'm Ella Mills. And I'm Rhiannon Lambert. And today is a fantastic, wonderful jam-packed show. So let's go for it. We're answering all your questions as always on Thursdays. And Marie, what is coming up today? Okay, today we've got Ella on health anxiety and learning to stop Googling symptoms. the food scanner apps we know so many of you wanted this seed oils and of course the fear-based wellness messages that are floating around kefir and kimchi and whether fermented foods really make a difference the best foods for joint and bone health and does the timing of our meals actually matter and finally easy plant-based barbecue recipes for summer it is a jam-packed episode but before we get in re we have got one listener recommendation jody has said we have got to watch off campus i have been hearing everyone talking about this i'm going to take your recommendation jody i've got to watch it there are apparently best-selling books like mega best-selling books but i've somehow missed it ella okay i have to say i was elated to see the strictly host reveal did you see we've got the new people presenting the show i don't watch strictly i feel like i know No, I feel like this is like when I admit I don't love Christmas.

2:22I feel like a Grinch, a Scrooge, a cultural misnomer. It's childhood because it started when we were young. I was an X Factor, like obsessive and pop idol and all of that. That was so my bag. I loved it. I just never got into Strictly. I mean, not I don't appreciate it, but I just have never watched it. No, I can totally appreciate that. It's not for everyone, but the hosts are fantastic. You've got Johannes, who used to be a dancer on the show. I've seen him on Graham Norton a few times. He feels like good vibes. They're all so talented. What's the other guy's name? The comedian? Josh Whittaker.

2:54Yeah, so it's quite an eclectic mix. And then I have to say, I tried Dockler. I mentioned it on Monday for the first time ever. I'd never seen it or heard of it before. Tell us more about it. It's like a traditional, and my friend Asha cooked it for the Champions League final, where the boys are Arsenal supporters. Well, my whole family are Arsenal supporters. Oh, I see. Yeah, yeah. All the men in my family, apart from one who's a Tottenham supporter, which is a really difficult situation. That is difficult. What I wrote in the brief was football. Oh, dear. It was gutting. It was. But I knew the minute would go to penalties.

3:24But Asha had cooked this most incredible. She said it's a very traditional dish in Indian culture. And I don't want to get it wrong, but the blend of spices, it's almost like a savoury cake. It's absolutely delicious. But it reminds me what we said on Monday about including pulses and how in this country, we should really learn more from other people and try and embrace these new recipes and different things. So I'm going to try and cook it. and finally the Kylie documentary oh I haven't seen it is it good I cried my eyes out I mean obviously I'm hormonal anyway but I was crying buckets and I mean what she's been through with her cancer journey twice oh I really want to watch it actually yeah I would she's quite remarkable and then of course those of you have started our menopause journey on re plus um I cannot wait you need to put your name on the waiting list for the next journeys because we'll have weight loss relationships with food and all sorts.

4:14Ella, I can just see two very famous people written down in your recommendation today. Very legendary. No, that's actually the title of the book. Cleopatra and Frankenstein. Oh my God, it's the weirdest book. It is. I mean, how do you gel them? It's not that I don't recommend it. It was such a huge book and so many people have read it and I've been meaning to read it for ages. I read it by an author called Coco Mellors. I read her other book, Blue Sisters, which I couldn't recommend more. I read it last year. I absolutely loved it. It's an amazing story of sisterhood and kind of the ups and downs of life and yeah, life's challenges and overcoming them and the intricacies of relationships and different dynamics.

4:54I just, I found it incredibly emotionally rich and I loved it. So I've been looking forward to reading her other book and it's just really weird. There's these two characters in it, Cleopatra and Frankenstein. But are they actually? No, they're called Cleo and Frank. Okay, well that now makes more sense. Okay. Yeah. And they, you know, it's a really kind of dysfunctional love story. That's essentially what it is. Two really broken people really with like really difficult sort of strands in their life. And it's their love story, but it's doomed from the outset. You can feel because they're just, they're really broken people.

5:29And in that sense, I found it really gripping and I was desperate to get to the end and understand their life and how it pans out. And you feel real empathy and connection to these characters. but then you have these quite like I found like unnecessarily graphic quite crude elements in it and it's just made me so fascinating anyway if anyone else has read it I really want to talk about it so can you let me know what you think but the book so I kind of half recommend it because I do think this like we don't necessarily read as much of these like broken love stories you know people who've really struggling and their relationship to each other and to the world and I really enjoyed that part of it but then there's just this weird kind of graphic element to it that I found unnecessary personally.

6:10But that's just a very personal opinion. But the other book that I read was called My Name is Amelia Del Valle. And I don't know if I can pronounce that right because it's a Chilean surname, but it's by that author Isabel Allende. I don't know if you've read any of her books, but it's so fantastic. It's about a woman who's an American author, kind of a very, it's fictional, but it doesn't feel fictional because it's based on civil war in Chile and her experience there as one of the only female reporters and it's really really really brilliant it's one of my favourite things I've read in ages so I 10 out of 10 recommend that.

6:47I cannot wait to hear you all going out and trying those because my friend Kate came over the other week and a half time she said I'm so on board with all of Ella's book rec she said I've read all of the ones that Ella's read so far so I need some new ones there you go Kate. Yeah, Kate, honestly start with My Name is Amelia Del Valle. Before Frankenstein. I mean, it's a really interesting read. It's not like some things I read and I just thought, oh, I don't really want to get to the end. I really wanted to get to the end, but there were just a few elements in there. I was like, I don't need this.

7:14And there's some kind of distraction. I found quite distracting characters. And then some of the side characters, their story's never finished. But they felt really important. Like there's this Frank sister, Zoe. It all gets weird with her. And I'm like, what happens in the end? So maybe we just need a part two. OK, well, take from that what you will. Let us know which one you go with first.

7:36We have a question from Lauren from Australia. Hello from Australia. Long time listener of the podcast. It's one of my favourite things to do each week on a quiet drive home from work without the kiddies in the backseat of the car. All about that, Lauren. I have a question about health anxiety and some of the best ways to help not get caught up in it all. I know you've mentioned you experienced this yourself, Ella. Yeah, I really have. I don't know. Have you, Rhi? I have to be honest, only in the recent few years, but more health anxiety because I have children and I want to be around. Whereas I've had friends like my best friend Tessa and very similar to you that have experienced this for a long time.

8:13Yeah, I don't know what it was or where it came from in particular. I don't know if it was because I was so unwell when I was in my early 20s and maybe that kick started this sense of like losing control essentially because that is definitely how it felt in the sense of the condition that had affected my autotomic nervous system and so it was things like my heart rate I couldn't control it and I would be having all these very strange reactions to things like you know I had a cystoscopy which is looking inside because I had this two and a half year um bladder infection from a UTI anyway so that's looking um inside that but it's you know when I had an allergic reaction they think probably to a plaster during that and my heart rate dropped down to like early 40s wouldn't go back up again so it was just this really out of control time where all these strange things were happening and I didn't understand why I mean I had such bad pins and needles I couldn't kind of feel my arms and legs half the time.

9:12Some weird, some big ones and some small ones. But it makes perfect sense why that would give you health. Yeah. So I think it was this sense of lack of control, essentially. And then not long after I got better, really completely out of nowhere, my mother-in-law had a seizure. And, you know, three days later, we found out she had terminal brain cancer and she died within the year. And it was this sense of like, yeah, complete lack of control. Fragility of life. Fragility of life. And so I think that really expedited it. I was very, very anxious and when my kids were born and one of them was quite unwell kind of between two and three post lockdown just didn't really develop an immune system because I'd never had a cold by the time she was two and then she ended up we ended up in hospital like every few weeks I think she'd have sepsis or whatever she didn't she was just reacting to the common cold and she had no immune system anyway so probably a combination of all of those things then yeah I used every headache everything I would just worry was the worst.

10:11I wouldn't say I've like eradicated it. It definitely lingers to a degree, probably just a more naturally anxious, overthinking type of person. But social media doesn't help. And I know you've mentioned on the podcast many times, that's why you brick yourself out. It really is because, you know, obviously the way the algorithm works is, you know, what you click on, you see more of. And so my whole algorithm ended up being like people sharing, you know I had this one symptom and it turned out to be x which is awful and absolutely exists and I know that but I don't need to see it because it doesn't mean it's always that so I think you know look I've talked about this before I think for me it was recognizing I'm just naturally someone who's prone to feel anxious someone who's prone to overthink to worry about things and that I became very aware of needing to address that and fundamentally the thing that's helped above and beyond anything else and it's not to overly simplify it because it's taken years of a consistent practice to really shift the dial but it has been meditation and having this pause each day and ultimately it's because what you begin to learn and the more I've kind of gone into the history and the spirituality and the philosophy as well behind these practices is you learn to create distance between you and your thoughts and with someone who is prone to overthink that distance between you and your thoughts is of such huge value because otherwise one thing happens and you're so quick to think the worst and being able to take a breath and be like, it could be, it could not be, is so valuable.

11:45And obviously it's this idea that like when bad things happen, obviously, you know, that creates huge pain and trauma and suffering, but there's no point in inflicting that in yourself when it's hypothetical and I think that's what I've learned is to create this space. Do you think people don't come forward with health anxiety because I actually think from what you've just described and what it sounds Lauren and I'm sure many of our listeners can relate to is that it's very valid for therapy. It's something that definitely requires work on yourself like significant work on yourself and you deserve help and perhaps because you may feel oh it's silly I'm just catastrophizing or you just fob it off and you think oh I'm not worthy of help perhaps because it's all in my own head.

12:30Yeah and I think lots of us not everyone catastrophizes but different people who do catastrophize different things of which health anxiety can be one of those strands and so I totally agree I think it's recognizing that it's there and that it's not an enjoyable way to live and I think that trying to find tools and practices that support you and as I said for me it was learning to create distance and separation between thoughts and me that has been so powerful. Thank you Ella for sharing that because you're not alone and moving on to question actually that relates really aptly to what you've just said about health anxiety relates to these food scanner apps.

13:08Yes what's it called Yucca? Yeah that's the big one so Sophie said these processed food scanner apps keep popping up on my Instagram I actually watched the ad for the first time today and I found it extremely anxiety provoking. In the ad they scanned a loaf of wholemeal bread and they scored it at zero out of a hundred, citing seed oils as one of the reasons it's bad for you. I mean that's just shocking. Can you give us your thoughts on these apps because I get the feeling they're probably fear-mongering for the masses. Yeah thanks so much Sophie. We have had so many questions on these and it's funny I almost, when I say I didn't want to answer them, I don't mean that like a weird way.

13:48I just mean it. I was almost conscious of like raising the profile of these apps. That's why I've never really shouted out the net years. Exactly. I don't want to recommend them by talking about them, but we've just had so many questions. It feels really important to talk about it. I am not a fan of these apps because ultimately, Henri, I don't want to simplify, you know, all the amazing work that you've put into ultra processed play and all of the work. I don't want to simplify the complexity of ultra processed foods. But for normal people on a day to day basis, popping into Tesco's or Sainsbury's or Walmart, whatever you're doing on your way home from work, it's quite simple.

14:27Ultimately, like fresh food, amazing. Head to the like fresh produce aisles. Fantastic. If you pick up something and it's got 472 ingredients and you haven't got a clue what 80 % of them are, it's probably ultra processed that's not to say you can never eat it should you eat it in abundance every day no and to me it's in a way it's quite simple and so I feel like these things over complicate it and like what are you eating a wholemeal bread with because are you doing some you know butter beans fried in a tin tomatoes and then some avocado and a fried egg in which case excellent meal and there may be an emulsifier in your bread but if that's the bread that you can buy and that's the right price point and then you're putting all this great stuff on top of it still full of fiber still loads of good stuff going on and so I just feel like they're reductive I feel like they oversimplify things I think they make comparisons between things that aren't necessarily helpful and I think the things that are really not very good for us probably are quite self-explanatory Haribo really not very good for us like we do know that I just find these yeah I find them reductive personally.

15:34I think you're right though I've never been a fan purely because the lack of nuance like you said you know you can scan something because it's category four has got fortification in it for instance let's use a plant drink as an option that might come up as a really red light on some of these apps because it contains additional calcium iodine or b12 because of these additional ingredients therefore it would score low but actually that's a really beneficial component to someone's diet that's lacking those key nutrients. So I'm with you on that 100%. This stems to also the rise of those types of influences that are so popular that are now releasing books that do more of a demonizing of things around the supermarkets.

16:15I understand the appeal. I really, really do. But I guess I'm always thinking like Ella of the bigger picture. It's very short lived appeal because actually, it's just creating fear and poor relationships of food long term and i just don't think they capture for me what from what i understand and what i personally have seen so far i think they generally fail to capture the nuance and i think the most people who've downloaded these apps like and who you know anyone listening to this show they have health and well-being top of mind enough i feel like to create a general sense of balance in life there's still like a demographic of people that will require an app like this or look for an app like this just to know what's red green and orange you know when they're buying their loaf of bread because they really it's so confusing right now they're really confused and if this is completely new to you these apps aren't the right answer that's the problem but they're the ones that are showing up for them exactly and to me as i said it's almost the simplicity of like if you look in ingredients list and generally you're like i could make this at home i know what most of these are that is a thumbs up and then know what treat items are and enjoy those that's how i see it's like ingredient decks that you recognize that's thumbs up and you can make it as simple as that i agree so these apps we we're not massive fans everybody um watch this space i'm sure many are being developed yeah and food exists as we always says in a matrix and as we said like it might not be the quote-unquote best bread but if you're then frying up some garlics and butter beans a tin of tomatoes you've got some sliced avocado and you put a fried egg on that something like that that's a great meal and so if the bread isn't quote-unquote perfect that doesn't make it bad in that context if what you're eating is like you know very upf-y ham and upf bread and crisps with you know even more flavorings etc in that's not great but i feel like we can know that quite quickly do we need apps again are we just like over complicating life always we're all over complicating yeah completely with you i just wish there were more public health messaging i just think we're over complicating wellness so much in every aspect of the moment wellness in my eyes this is basic public health nutrition navigation of a supermarket which is lacking so megan from midwells to be specific hello megan um i hope you're both well i live in midwells i'm 27 years old and i developed arthritis in my knee following injury and surgery when i was younger gosh that must have been so tough um should i'm interested in whether certain foods can help slow cartilage breakdown or support joint health are there any specific dietary recommendations for someone with arthritis i already take the standard bone strengthening supplements and understand the importance of calcium but i'm wondering if there's anything else that could be beneficial great question yeah i mean all of us need to be really aware of our joint health our bone health particularly as we get older it's so important and it's a huge issue right in this country right right oh absolutely musculoskeletal health is huge bone density we have high rates i mean this links to arthritis but also to osteoporosis of osteoporosis particularly for women one and two will develop this condition which is a humongous statistic ella can you just fact check me when i say things like that because it's like it's in my head like it's ingrained knowledge and sometimes I don't want to.

19:46Yeah roughly one in two women over the age of 50 will break a bone due to osteoporosis and health agencies report about 20 to 23 percent of all women aged 50 or an older have the disease because it accelerates with age the prevalence climbs significantly affecting nearly 50 percent of women by the age of 80. I mean it's so stark I think that's why that stat had obviously stuck in my head because you know there's so many elements of the diet what we want to focus on is keeping inflammation for arthritis in particular if we discuss arthritis first low because you don't want inflammation around your joints and by doing that there's no one specific anti-inflammatory diet but it's a healthy lifestyle and I don't want you to panic if you do have a one small bag of those skittles one day or something this is about most of the time the 80-20 approach 90-10 perhaps of arthritis considering what medications you potentially may be on weight-bearing exercise really important to keep moving keeping those joints healthy.

20:40The Mediterranean diet is the most studied for any type of arthritis with healthy oils and healthy fats. Omega-3, if you listen to our mention of the omega-3 crisis on Monday, go back and have a good listen. But we really need to be getting a lot of this. There's such strong evidence for joint health and omega-3. In fact, for collagen, I know people talk about collagen for aging. There's very little research there that's robust. But there is support for collagen with joint health. But that, I'd argue, comes from getting adequate protein in your diet and enough vitamin C to create collagen. And that's going to be way more beneficial again.

21:18So what I'd say is if you have arthritis, you are entitled, I believe, to the support of a registered dietitian. So I would get on a waiting list as soon as possible. Because just to be taking a bone supplement, there is so much you can do specifically with your diet, but it would require one-to-one this is where one-to-one nutrition comes in and I do believe you're entitled to that love it Ella this is your jam completely now from Julia plant-based barbecues summer's coming in fact I've got my husband's 40th this summer oh wow and I was thinking I need to get everyone in the garden so actually please do Julia's asked for your favorite recommendations I need them too Ella what are we gonna cook this summer okay I don't have a barbecue I feel like that's blasphemy isn't it but to be honest with you if you're not a meat eater barbecues are different and that's why i think this question is so relevant also we didn't have any outdoor space in london of course so this is our first summer with the garden which is obviously amazing and we're absolutely loving we keep saying oh let's buy a barbecue but haven't done it yet we've had one and we've not used it in two years my husband bought a weber weber oh yeah the weber ones oh my god they look amazing yeah but it's been under the thing in the garden forever so i would do things like i love mushroom skewers and like spicy harissa skewers like if you get mushrooms and you marinate them in a kind of like miso glaze really rich oh yeah i'm actually so hungry right now i don't really want those um some like spicy harissa skewers so again i would do like little cubes of tofu red onion red peppers etc and again marinate them i think marinating is so important with those sorts of things but for me I'm a big one when it comes to feeding people like groups of people in the summer of just like massive plates of stuff like potato salads and things yeah and also because you can do so much of that in advance I am not like a fussy person when it comes I hate doing fussy food when I've got people coming over because I often every now and again I like think oh I actually know I'll go francier and they get so stressed because then people are coming and you're like do you want to drink you just want to talk to them and you're trying to prep the food it's better to have it and you're about to like burn x or y and so whenever people coming over i'm like such a one now for just i don't know i made um this like really delicious miso mushroom pasta at the weekend and i made all of it in advance and then you just like boil the pasta and bring it together it was so delicious and i had a lovely salad and a focaccia and things but like when people are right i didn't have to do anything yeah and i'm such a fan of that and i think in the summer it's even easier and you can do such like colorful plates of amazingly delicious things with quite simple produce just buying like really nice plum tomatoes for example and then slicing them really thinly lots of basil some lovely chili like and then you could do a crunchy topping so you know um roast up some pumpkin seeds sunflower seeds pine nuts and do that in like a little bit of soy sauce and chili a bit of honey or maple take it out the oven it will really crunch up as it cools sprinkle that over salads you can do massive plates if you said like gorgeous you know just gently boiled potatoes loads of olive oil some chimichurri on it I just think the more you do like big plates of things amazing like roasted red pepper dips and you can prep it all and then people come and you've got I would do like yeah focaccia you've got mushroom skewers you've got harissa tofu red onion skewers you've got a beautiful big bowl of um like a butter bean red pepper dip you've got a huge fresh green salad with that crunchy topping you've got a plate of sliced tomatoes with chili i mean yum yum yum yum i'm also starving hungry i really need some food right now and if you do really want to use your barbecue you can do bean burgers or the beyond meats or anything on your barbecue well we at all plants have amazing veggie burgers exactly pop those in yeah sainsbury's um tasco's uh waitrose zicado those are absolutely delicious we've got sweet potato one and then we've got delicious green one.

25:12I like the sweet potato one. But yeah, I just think the more big plates you can do, the better. And do the dessert on the barbecue. I mean, roasted pineapple on a barbecue for me is divine on skewers, fruit skewers. And now we have a question from Laura. So fermented foods, I know we should all be eating them for our gut bugs. And I've been incorporating miso, coconut kaffir and kimchi into my diet at Weekly. As someone who considers themselves a healthy eater already, my question is, should I actually feel any difference? Such a good question or better for eating fermented foods? Or is it like a background health insurance for the long term?

25:46Because it can be expensive. I mean, she's really hit the nail on the head there to add extras into the diet, remembering to eat them regularly. And is coconut kefir as effective as dairy kefir? Great questions. And completely fair enough, as you said, really. Like, obviously these things, although making your own kind of sauerkraut and kimchi actually is relatively easy and very, very cost effective because it's like cabbage and salt. but buying them they're very expensive actually. Rhi what's your two cents on this? I think the science around fermented foods is definitely like the health insurance aspect.

26:18You've got people like Professor Tim Spett saying have three portions a day but like you said this is expensive and not everyone has the time to make their own but one of the most talked about studies in recent years came from Stanford and that's where researchers found that the diets that contain these fermented foods were associated with reduced inflammation markers over time, better gut microbiome diversity so i do think that the research for having them in the diet is massive but it also then varies from person to person because we don't actually know individually speaking how much benefit these fermented foods are obviously having on the short chain fatty acid production from one individual to another depending on their baseline microbiome so overall also with the kefir and dairy kefir just to quickly get that in dairy kefir is most research.

27:05Now the reason is because obviously it's from cow's milk which is for a baby so it contains iodine, calcium, all these nutrition and live bacteria properties whereas obviously coconut is a plant and isn't there for a baby to benefit from. So you get the benefits from dairy kefir because of the original formula of dairy, you know the beneficial live microbes that it contains. But coconut kefir is still good for you for someone that's dairy free because it will still have those extra ferments within them so i think the takeaway is health insurance you're not going to feel it immediately but your long-term health will benefit yeah and i think we'll see more and more research on this there's more research that's come out that's you know shows that like fermented foods might positively influence gut microbial activity which we know but also on top of that immune signaling and inflammation pathways in some individuals so i would say like i think it'll be a very interesting space to watch as we said i think it's the health insurance but I certainly am not the world's most foremost expert on this but I would say it's overwhelming to imagine including like three portions a day so I think if you could try and include it a couple of times a week even to start with that would be an amazing place yeah to begin I agree I'm smoothie obsessed and that's a coffee low down there um from Laura our last question of today she said hi girls I've been a listener from the start thank you and a follower of Ella since It's her first book, Ella.

28:28Wow. Love it, Laura. Wow. It was such a pleasure meeting you both at the live Wellness Scoop event in London last year. Oh my goodness, yes. And it was such a wonderful evening. Please do another event soon, she said. I've been struggling with respiratory and energy issues after multiple COVID infections. The Wellness Scoop has been my happy place and a gentle reminder to focus on my health while running my own business. As a busy business owner and a mum of two, my eating schedule is often erratic. I think Ella and I can relate to that. I usually don't have breakfast until 10.30am, lunch around 3 o 'clock and my dinner can be as late as 9 o 'clock once my youngest is in bed.

29:03My question is, does the time of day we eat affect my body's ability to heal and regulate energy? Is there an optimal window I should aim for to better support my immune system? Love, Laura. P.S. I know Ella loves a game. She does indeed. To help me drift off to sleep at night, instead of counting sheep, she started counting how many different plants she's eaten. I love that. I love it. obviously Laura thank you so much for your ongoing support the dinner one is the one I think we should talk about because there is research about eating times before bed I would say in the day honestly you're going to see stuff on Instagram that says like eat as soon as you wake up or you'll you know you'll be a disaster and your cortisol will spike and all things that terrify you and your hormones will crash and I would say it's maybe a little bit extreme and out of context I think it's also like what works for you and we can all make things quote unquote perfect and then they will never happen because they don't fit into our lifestyles and you've got to make the world work for you and you are so much better to have breakfast at 10 and lunch at three and have healthy delicious satisfying meals that you really enjoy than you are to do it quote unquote perfectly and like stuff something into your face at six in the morning when you're not hungry do you what's really interesting is yes it's good to leave at least three hours if you can before bedtime but our bodies have their own internal clocks which the circadian rhythms so does our gut microbiome and almost every organ has one.

30:25So your digestive system, your immune cells, all the work you mentioned about healing overnight or your hormone production, they all follow daily rhythms. And that is influenced by light exposure and your sleep schedule and your food intake. So the research says our gut microbiome doesn't stay static throughout the day. And I've mentioned on this podcast before a strain called Acomensia that comes out at night, almost like a garbage truck, cleaning everything up. And certain bacteria are more active at different times of the day. And that's when they produce these amazing different compounds like butyrate, which help our gut lining stay really tight and enclosed.

31:01So when meal times become irregular, that's when we have the issues. But you have a regular schedule that's synchronized. So for immune health, for instance, there's growing evidence that disrupting that circadian rhythm, like shift workers, it's really hard for them. Pilots, you know, jet lag, all those irregular eating patterns, that can provoke an inflammatory response. And we can't say that eating a particular hour will boost your immunity, for instance. But we know that regularity might be more beneficial than the exact time window here. But you're talking about gentle regularity, as in like, you know, the shift work is when you're swapping things by a 12 hour cycle, as opposed to like, oh, we're working through the night up until one in the morning.

31:44Exactly. Versus like, you know, gently ebbing and flowing by an hour. Yeah, and I honestly think your current pattern isn't harmful at all. It's just the little gap needed between sleep. So I wonder what time you go to sleep. But the bigger picture is, yeah, predictability. And obviously, I'm fiber obsessed as well. So perhaps try having more of your fiber at your breakfast and your lunch and avoiding that at the later meal in the day, perhaps for your digestion towards the end of the day. That's the only nutrition tip I can give on that one. I love it. Well, guys, as always, thank you for being here.

32:17Thank you for listening. Any questions, hello at wellness-scoop.com or recommendations to the community. We absolutely love to hear them. We love to Jodie's this week. I can't wait to watch off campus. Might be doing that on my train home later. Otherwise, guys, we will see you on Monday. See you then. Bye.