Is Ozempic Changing the World? & What the Hell Is Netflix Bum?

0:26Race the rudders! The Jack Welch Management Institute at Strayer University helps you go from I know the way to I've arrived with our top 10 ranked online MBA. Gain skills you can learn today and apply tomorrow. Get ready to go from make it happen to made it happen and keep striving. Visit Strayer.edu slash Jack Welch MBA to learn more. Strayer University is certified to operate in Virginia by Shev and as many campuses, including at 2121 15th Street North in Arlington, Virginia. OK, so just a quick moment before we dive into today's episode. We've got something very exciting to share with you guys.

1:06We do. We are down to the final tickets, everyone, for our first ever live show. I still can't believe this is happening. And it's going to be at Cadogan Hall in London on June the 14th. We literally can't wait. I know. I'm so looking forward to it. We'll be bringing the full podcast to life. big headline deep dives on everything from body image to the broken food system, health anxiety, plus an interactive audience Q &A so you can bring all your burning questions and a proper deep dive into the years worth of research that Rhi has done into ultra processed foods. We'll be the first to hear everything she's learned putting together her new book.

1:42It is very exciting. I really hope you love it. There'll be a chance as well to include you all so you can vote, you can ask questions, even win prizes. They're going to be great in our final quiz. And we'd love for you to be a part of this day with us. So if you fancy a night of big conversation, connection and a few surprises just head to cadugganhall.com or google wellness scoop live to grab one of the last tickets and we cannot wait to see you there.

2:10Welcome to the wellness scoop, your weekly dose of health and wellness inspiration and I'm going to say empowerment and we are your hosts as always I'm Ella Mills and I'm Rhiannon Lambert and after a decade in the wellness industry, we know how overwhelming and confusing health advice can be. So that's why we created this podcast to cut through the noise and make healthier living simple, fun and personal. And as always, we couldn't be happier for you guys to be joining us. I hope life is treating you well. We're actually recording this. Normally we record only two days or so before the episode comes out, but we've done this a week early because I'm going to be in sunny Spain.

2:48Where are you going to be? I'm going to be in Turkey, Ella. sunny turkey and our producer wills off to norway so we are a week out of the office for the wellness scoops this is coming to you in advance i'm sure we'll be inundated with headlines to bring you when we get back but for now re what have we got coming up in today's show so in today's show we have plastic chemicals that may be disrupting our sleep can fiber help flush out forever chemicals what is netflix bum i said the rest quite seriously in this one i'm yeah netflix bum And do you have it? Why strength training in midlife matters more than ever.

3:24And we have an amazing listener question this week on how do I reduce sugar cravings without restriction.

3:34So because we're doing this in advance, we would be probably a bit made up if we said what have we been up to this week. So let's just move on to our recommendations. Rhi, what have you got for us this week? My recommendation, I actually really like it this week. So I've been following this guy, Sam, for I think like a year or two now. I'm so obsessed, Ella, with his Instagram page because it's about positive news. Like everything he posts makes me feel better about the world. And I'm so done with all the negative stuff that gets picked up in my algorithm. So I've got two examples here and I'll play just a snippet for what the topic was about to you.

4:11But basically any environmental discovery that's going to save the planet, he reports it. If there is a war somewhere and something sad is happening, he'll try and say something positive that we can do to make a difference. Like his page is phenomenal. It sounds like the good news that we all desperately need every day. Not a single tree was cut down to make this paper bag. It's called a relief bag, made by a Ukrainian company using fallen leaves from urban areas, not from forests. Leaves are collected from parks and residential areas before being cleaned and dried for storage. They can then be processed into paper bags without harming a single tree.

4:47Processing them also uses way less resources than conventional paper with just one third of the electricity usage using 70 % less CO2 and about 15 times less water. This guy in Brazil turned a dead rain forest into a thriving farm forest and here's how he did it. Meet Ernst Skocz, a Swiss farmer who wanted to swap farming with pesticides and fertilizers to a more natural solution instead. So in the 1980s, he moved to Brazil and found 480 hectares of barren, unproductive land. And what Ernst did with it needs to be studied. Using a method called syntropic farming, he planted in layers, just like a wild forest, so the plants could support and nourish each other.

5:27He covered the dry soil with organic matter and planted fast-growing trees that could help keep moisture in the ground, making the soil healthier. As the plants grew, they released moisture into the air, triggering rainfall. This process is called Flying Rivers and it's how rainforests create their own rain. His approach eliminated the need for pesticides and fertilizers. It's amazing. I never knew all of these inventions were happening around the world because they don't get airtime, Ella, because they're not exciting or sad enough for us all to be like, yeah, this is going to make headline news today.

5:56They're literally saving the waters over in Sweden with some magic invention. And it's made the news because it just doesn't. So follow Sam Bentley. He is brilliant. And then my second is packing cases. oh I love packing oh my goodness I now realize I can't pack without them how old are we I know there we go so yeah packing cases that's my recommendation Ella yours I just top that do you know what I don't particularly have any I just tell you my number one favorite food at the moment is pitta and it's so funny this on my Instagram and I was like I just think that's such an amazing thing for quick healthy easy meals and I'll come on to why the moment someone's like oh last time you recommended beige foods you must have been pregnant you were pregnant really i'm not pregnant just to clarify to answer that person publicly but i just am obsessed with them because it's the easiest way i find instead of like sandwiches with cutting off crust for kids or the stale bread being a little bit too stale for sandwiches all the rest of it toast to pitta the easiest breakfast in the morning peanut butter jam sprinkle of hemp seeds of course so easy so great in lunch boxes because they're like you um pop them and then they've got a big pocket in them exactly and they hold everything so well i've been making big batches i think i mentioned it a few weeks ago of like a edamame pea and tofu kind of whipped greens um which is such a good filler chuck in some cucumbers and rock air so great and you get through the pack so much more quickly the bread so nothing goes moldy or off or stale and they have no palm oil in them so unlike wraps you find pita breads more often than not always check the label you can get whole meal options they're cheaper they're more cost efficient you can also freeze them and there's no extra oils and additives in them like you get in wraps and they're so satisfying really good love it ella guys good recommendation i know in the world of complex powders proteins all sorts of gadgets mushroom drinks mushroom lattes get yourself some pita's and then the other recommendation came from you guys i was talking about how in two months now we are going to have a garden in our big move to the countryside which is so exciting coming up so soon and I was asking for recommendations on gardening because I'm a complete newbie to the whole thing and I have a beautiful veg garden to maintain from the old owners and lots of people were recommending Charles Dowding and his no dig method and to look it up on YouTube.

8:12Amazing I'm going to do that. Yeah so I was following him on Instagram loads and loads of good stuff coming up but I'm going to get deep into his YouTube now. I'm feeling a bit nervous about the gardening. Yeah it's more the pressure of are they going to die and am I actually going to maintain this amazing incredible thing in your garden my panic is always did I cover the strawberries did I remember did I put eggshells down because I don't want to use you know poison pellets to deter the slugs so there's all that kind of thing that comes alongside it welcome Ella I know I can't wait my daughter keeps telling me we won't need the Ocado van anymore because we'll do everything ourselves uh yeah oh I'm not sure we're going to be there the optimism is there but yeah let's see Ella might not be doing the good life just yeah one day okay so let's move on health headlines that matter we we've got a quick pickup before we go into this week's headlines and it's on a zempick again so do you remember a few weeks ago we were talking about how these drugs and again using the word zempick to kind of represent this whole group of glp1 weight loss drugs and how we believed basically we kept talking about them because we think that this is this new it's a paradigm shift we're going to have a completely reshaped world on the back of it.

9:25I then read a piece in the Times at the weekend that captured it and it was called All the Ways a Zen Pic Will Change Our World from Alcohol to Airlines. And we had to bring it in because it represents so much of the conversation that we were having about how health and wellness is just changing at such a rapid rate, but how it goes so far beyond that. And it opens with this really striking image. So I'm going to read you the beginning of the article. This is about what life will look like in 2014. Okay. And the quote starts, half the population are regularly taking weight loss pills airline profits are soaring as their passenger load drops the tree island supermarkets have relegated to a back shelf health food shops appear on every street corner sales of booze and cigarettes have collapsed putting many addiction clinics out of business britain once one of the fattest developed nations in the world has conquered its obesity crisis freeing billions for the nhs so dramatic obviously but equally i think it was just this interesting reflection on what we were saying is potentially is paradigm shift and actually this idea that there is this kind of ripple effect where it's going into airlines and it's changing high streets.

10:32I mean the article dives into you know these GLP-1 drugs so all of them so you've got a Zempit, Wagovi, Manjaro and the benefits way beyond weight loss as well Ella so from reducing the risk of heart attacks there's now links with cancer as well not just because of the weight loss but because of a different element of the drug that's now being researched dementia and depression to help people with addiction even and maybe compulsive behavior so we're literally talking about a complete reframe of what we thought these drugs were originally for what i find amazing is we still don't have long-term data but how amazing that's actually a really positive it created a picture for me of a healthy britain yeah and i think this is what it is is that every day basically new information's coming out and because it's all so new it's changing at such a pace but as we said it's just this paradigm shift and i think it's not just therefore about biology it's about behavior so we said it's like supermarkets gyms airlines alcohol company and what's interesting again is all this information is coming out about how closely all sorts of corporations that you wouldn't necessarily think of being associated with these drugs are watching this unfolding for example walmart which is obviously the huge retailer in the u.s they have already publicly said that they believe there's a link between what they've seen as a slight pullback in their overall baskets, so the basket size of their shoppers, to these jabs with their shoppers buying less food and fewer calories.

11:55Holland and Barrett, which is a huge health food chain in the UK, if you don't live here, they have seen a surge in health food sales and they believe that's because these users of GLP-1 drugs are craving less ultra-processed foods and looking for more functional health-led ingredients. I mean, we're really pulling at the stats there, though. I mean, it's how can you exactly tell? You can't at the moment, but I think it's just that we're seeing kind of behavior change. There was a big group called Fundsmith Equity. They were a huge investor in Diageo. They own basically most of the world's biggest alcohol brands.

12:28And they exited the company apparently on concerns that the drugs will lead to significantly lower alcohol consumption because you're seeing people on these drugs starting to want much less alcohol, which wasn't an effect people were assuming would be to this point of unfolding. I mean, Ella, if it can help the planet as well. So they've got the thing here that said that because of the airline statistics, if passengers are on average just£10 lighter, so United Airlines estimated it could save£80 million a year on fuel. I mean, that's how deep this goes, Ella, because one study also said that if these drugs are made available basically to everybody that's eligible in the UK, like we discussed before, they might turn them into pills, you know there's lots of things that are happening here it could boost our economy by 4.5 billion a year just by reducing sick days the knock-on effect on the environment is something i wish i'd known about when i wrote the science of plant-based nutrition like another page on the future of the environmental impact of food it's amazing it's extraordinary it's just as i said it's that i thought the article was just relevant for the show because it's that 360 effect that i think people are starting to put together which is fascinating and there was a quote from an economist called Daniel Suskin in the piece.

13:39And he wrote, we know that obesity costs the NHS by 8 % of its annual budget, but we're now starting to sense that this is unlikely just the beginning. In the 21st century, the economic consequences of weight loss drugs may turn out to be similar in scale to what the discovery of penicillin did to the 20th century. Because from an economic productivity perspective, we are losing such an extraordinary amount of our productivity and economic wellbeing, essentially, to sick days now. I mean, people unable to work. And obviously, again, this isn't like a panacea. And there's still so much research, as you said, that needs to be done.

14:14But it's just interesting, actually, this point that I think people are looking at as individual benefit to people taking these drugs, but actually the collective potential economic benefit. The environment. Beyond the NHS, the environment, people shopping habits, alcohol consumption, all these things. It's absolutely fascinating, isn't it? I mean, I think ultimately, you know, Ella and I aren't saying that this is a great thing or a bad thing. We're just watching this story unfold and just thinking, wow, potential of positive aspects. Of course, there's always negatives as well. And we're just observing and commenting on the fact our whole planet and the way we function might be changing by 2040.

14:51Yeah, I think that's the idea. Five to 10 years, the world could look very, very different as a result of this. And I think that connection to penicillin is very, very interesting as a result. right so we move on to our first headline of this week and that is plastic may disrupt sleep we've talked about microplastics a fair amount I know we're both nervous of them I know lots of you at home are nervous of them and this is just yet another example of the impact I mean I remember saying I'm in last week's episode that you know now even getting my coffee cup on the go feels guilty because I know it's got this plastic level and actually at the dentist my retainer is plastic that I have to wear every night after you do Invisalign.

15:30So I obviously, I have a bit of health anxiety around this plastic discussion, I think. But I'm trying to use the rational side of my brain to say, let's get the stats. So plastic and everyday objects, it said, may disrupt sleep in the same way as caffeine. And that's the headline from a new study that caught our attention. And the research said that chemicals in common plastics, things we use every day, may interfere with the body's natural sleep-wake cycle in a way that's surprisingly similar to how coffee affects the brain. Now coffee affects the brain by dimming the response that we get in the brain with the tired response basically dims how we feel tired and it helps us feel more alert because it's a psychoactive substance.

16:12And these plastics actually technically they do the opposite. They activate this adenosine receptor. Yes. But that still disrupts the rhythm in the same way essentially or very, very similar way. And it showed that this can delay your physiological processes of your sleep rhythm by up to 17 minutes now we'll come on to that in a second because i think 17 minutes doesn't sound like a lot but actually scientists are quite concerned about this and i guess just to clarify a bit more in the study they were looking at two products a pvc medical feeding tube and a polyurethane hydration pouch like the ones that long distance runners use because basically those materials are everywhere children's toys packaging furniture clothing as we play the other week gym clothes and the chemicals extracted from them were shown to disrupt the circadian rhythm so that's the internal clock that regulates when we feel sleepy and when we feel alert and that's all why this adenosine receptor that's such a part of that that caffeine acts on and that turns out these act on too and that's the relevancy and the connection between coffee and microplastics and sleep i mean it might sound small ella but delaying the physiological processes by up to 70 minutes over time that kind of disruption does definitely add up so it shifts circadian rhythms that have been linked to everything from sleep disorders and fatigue to obesity you know sleep is huge it affects how we feel every day diabetes is linked to sleep weakened immune function dementia even long-term cancer so it's not just about a good night's sleep it's about protecting i think our long-term health which is what this is essentially saying exactly and that's why i was saying like 17 minutes doesn't sound like a lot but actually shifting these rhythms is linked to a whole array of things now this study was done in vitro They're in the lab.

17:53Exactly. And researchers are now planning to test this. And I know it's always an ethical debate about this, but on zebrafish, to better understand the chemicals involved and how they act in the body. But interestingly, the ultimate goal is to drive safer design and regulation because there is no regulation really about these materials and what we use and how much we consume and the impact of plastics. But I think it's a topic that we're all becoming more and more aware of. I think if you take a hospital environment, for example, and sterilization and how dependent we are as a society on plastic, this is such a huge talking topic that is only going to get bigger and bigger, almost like the asempic topic or bigger.

18:33I do feel like we are going to see a lot more of these headlines over the next few years because it is a powerful reminder that, you know, our environment, not just our habits, does play a role. And we've got to be kind to ourselves because we can't control these things. I mean, you know, you can't always control the environment you end up in. If you're poorly, you're in hospital or at home or like my coffee cup on the go. Sometimes I've got to live life, you know, but I also have an ethical thing every time. I mean, I'm a blooming scientist, Ella, and at university all the time tested on animals.

19:02I still find it really hard when I read things like that. And I think, oh, these paws, I don't even know what zebrafish is. And I'm like, it's poor zebrafish. Why am I so sensitive, Ella? Everything. I'm so sensitive. It's because you're a great person. then now the good news here is we've gone from bad to good which is that that's something that i think as i said we're scared of i think lots of you are scared of and kind of very aware of at the moment but there's great news guys which is that eating more fiber hello my fun game of counting your 30 plants each week uh may reduce your forever chemicals so in amongst the fear mongering and nervousness there's reasons to feel optimistic and there are things you can do to actively be making a powerful difference to your health every day.

19:42And this research showed that consuming higher amounts of fiber reduces levels of these toxic PFASs, forever chemicals, in the body. And that is from a new peer-reviewed pilot study. Amazing. Absolutely. So PFAS, which is short for per - and polyfluoroichyl substances, are a class of about 15 ,000 chemicals. So most commonly used to make products like water, stain and grease resistant things, they're found in everything from nonstick pans, you know, the ones that everyone on Instagram is now saying are toxic and waterproof clothing to food packaging, cosmetics. They're called forever chemicals because they don't actually break down in the environment or in our bodies.

20:29And they've been linked to some serious health risks. So this does include cancer, birth defects, decreased immunity, kidney disease, high cholesterol and more. And I don't want to scare anybody because, of course, you know, we don't have full data and we can't foregone. We can't just say, you know, these cause these sorts of things. But according to federal data, virtually everyone now has detectable levels of PFASs in their blood, Ella. But before you get really worried. Yes, because that was quite deep. I'm the eternal optimist. okay so what's really promising and yeah as i said makes our 30 plants a week game even more fun and why the liver king is not the person to follow online yes if you listened to us last week we're not sure about the raw testicles that he's promoting researchers from boston university found that increasing dietary fiber intake and as hopefully everyone's aware of but your dietary fiber comes from plants that's the only place to get fiber you can reduce these levels of pfas's in the body particularly two of the most common and harmful types called pfos and pfoas and in both small human trial and earlier tests in mice people with higher fiber intake had lower concentrations of these chemicals which is really really meaningful and re you'll be able to share a bit of light in how that works what do these dietary fibers do in the body to help absolutely i think i've got a new book idea you know i've got things i'm thinking of i think everybody needs but there's loads of different types of fibers.

21:57It's not just soluble and insoluble anymore. You know, there's lots of different strains. Researchers are coming out with them all the time. But basically, the authors of this study say that dietary fiber forms a gel in the gut, which is true. So it acts a bit like a barrier, which stops the gut lining from absorbing these little bits of plastic, you know, the PFAS. And it's a similar mechanism to how fiber impedes bile acid absorption so increasing bile acid elimination of feces and that same process may help carry these chemicals out of the body it's basically like a natural detoxification before they're absorbed into bloodstream so what you eat every single day the reason we have poo essentially you know is also to get rid of waste products and a lot of the fiber we eat helps push everything through and that's why it's so important that you know if you're experiencing constipation frequently and things that you can address that you know there's lots we can do in our diet cellar and tell us a bit about that actually do we want to be pooing every day yeah but some people have different bowel movements and frequency and they can go to some people it's normal to go like three times a week other people it's three times a day and what i would say is i think it's healthier depending on the type of stool you have to probably have them at least once a day some people do naturally have a slower transit time and obviously around for females it's different with the time of month you know if you look at apps that track cycles now they often ask about digestion too which is great because we store estrogen receptors in our gut lining as well which helps us retain water which is why some stools are not as solid around the time of month so fiber is so crucial Ella it's basically what we eat with fiber helps push out all the things we don't need in the body but also feed our gut bugs.

23:41So these diets that don't include vegetables or fruit or whole grains, I find them really baffling when we have all this research. So start with one high fiber meal a day if you can. For most people, that's breakfast. Most people have a cereal. And I don't want to demonize some ultra processed foods. I explain this in The Unprocessed Plate, the new book, that for so many people, these cereals are such a lifesaver because you're getting in your Bix or whatever cereal you buy a big chunk of fiber which is so crucial because on the go snacks that are ultra processed food as we know they don't contain the amount of fiber and the ready meals we looked at the other week you know 70 percent of them were low in fiber if you're buying food out and about or for dinner it's unlikely you're going to hit your fiber goals in the same way as if you were cooking at home so it's your favorite game Ella it's your variety game it is but I think it's such great advice like this research obviously needs lots more human studies and large scale they should go to the biobank our friends where you get half a million people but I think it is one of those things where it's actually just a low risk piece of intervention and advice for everybody to up your fiber intake to try and have more of that elimination ultimately and I think actually eating more fiber is easier than you might think and as you said like start with one high fiber swap a day you know that could just be oats making porridge or overnight oats is such a you know for people who find mornings really stressful which i think we all relate to do it the night before just soak some oats overnight and leave them in a bowl even doesn't have to be the fancy jar like on instagram just put it in a bowl a cereal bowl perfect add some nut butter for flavor you could match a banana add some frozen fruit sprinkle of seeds from a big bag you've got in the cupboard totally you could probably make it with everything you already have in your house and then you can take it with you on the go or eat it quickly before you leave the house but then you don't even have to cook clean do anything in the morning and you've got a lot of your 30 plants a week in that one meal you have like five you know what i'm really into at the moment is coffee overnight oats oh really oh yum yeah i mean i just love coffee but in a shot of an espresso yeah so good i want to know so i mean i'm gonna say call it you could call it i feel like that's really pushing it i think people like that i only react like that because I don't love the taste of coffee but I want to know what the science says I'm interested if you put coffee in a cold environment and you've already mixed it I wonder what the effect is for the coffee on you the next morning versus drinking it in your hot cup like maybe it's stronger because it's been in the fridge overnight and you're not heating it I don't know I do both yeah no oh you're still got my cup of coffee and my shot she belongs in Italy by the side of the bar with a shot of espresso oh that would be a glam life but honestly yeah I do oats, some chia seeds, a shot of espresso, some yogurt, vanilla yogurt's particularly good.

26:26I guess that is like tiramisu, it's like creamy. Mix it all up, exactly. Some milk. Do you add any sweetener, like a honey or maple syrup? Just a squeeze, yeah. Coffee can be quite bitter. Exactly. Oh my gosh, so yum. Okay, right, there you go guys. Coffee lovers, I think that is your ultimate breakfast. Ella, tell me that's in your next book. I actually do not. Is it? I could write this up with a formulation because other people might enjoy it. Don't give it away yet. And then the other two tips for more fiber guys, first of all, and I love this and I actually got in a lot of trouble. I'm going to say trouble when I started my career for saying this, which is that I've.

26:59Well, I was always an advocate of, yes, my recipes are plant based, but my aim is not to make you all plant based. My aim is to get people excited about your broccoli and carrots and all the rest of it. And I said, you know, actually, instead of feeling you have to change everything at once, why don't you just make plants the main? instead of the side and keep your animal protein whatever it is you enjoy in the meal and I got in trouble because people were like oh all right you can imagine how that went I can imagine who yeah don't worry you know you're not saying eliminate protein from your meal no animal protein exactly but I think it's a really nice way to think about it where actually instead of having your veg as the side and the add-on have something that's bean-based lentil-based grain-based veg-based as your middle so instead of making a fish curry make a veg curry and add some prawns or whatever you want on the top.

27:48So just flip it, because that way you're getting so many more plants in your life. So I had a debate on Times Radio with a chef called Sally. She's amazing. She has a restaurant over in Mayfair Way. And I remember telling her, you know, the plant-based options, where are they for people like myself who don't eat meat on the menu? She goes, we're trained to cook with meat. So most chefs in this country know how to cook meat really well. And that's the hero of their dish, because everything revolves around their animal produce, which is why we have a problem when it comes to plant-based options because a they're not nutritionists they don't know that the one option is always risotto on the menu and often it's really low in protein because they don't know what to put in it or a stuffed pepper yeah or a stuffed pepper or let's be honest a pasta so it's purely in this country we have a big problem with how we see our plate of food and i think you're right if we actually looked at plants as more of a hero item on the plate, we'd have less problems.

28:44But also with the ultra-processed food conversation with 70 % of kids, most of their food being UPF, and adults 60%. It's not just the UPF themselves that's the problem. And that's why I'm so passionate about this discussion. I said in Parliament, the problem is what they're missing out on by it being 60 % UPF. So the UPFs aren't good enough. They're not giving us what we're missing. It's just, it's very backward. But maybe in our osempic positive era that will change maybe i have to say i've only ever seen it on a menu once but i thought it was so clever there's a place called the newt down in somerset and it was really extraordinary it's this amazing kind of i love somerset next door so beautiful anyway but their restaurant had this where it was um there's a few restaurants there was one of them but it was the veg stuff was the main and then the sides with the various different animal proteins and it was so clever because it wasn't stopping you from having them by any means but it was again it was let's hero these amazing seasonal local phenomenal ingredients and then let's add on the animal protein so it's just that mind because most people are brought up on a handful of vegetables they will know a tomato a sweet corn a broccoli peas and the other one that were carrots if you're lucky peppers might be in the mix most people don't venture away from those six vegetables actually and I find that in clinic that if I suggest something like a leek or something that what do I do with that well me too but it's if you've got a it's like a basic starting point to challenge yourself to get past those six items oh and an onion if you want to count that or if you don't know what to do with your leeks saute some onion or some shallots loads of garlic then I could just eat that by itself to be honest so then add your leeks yeah cook that down so So your leeks are nice and soft, quite thinly sliced.

30:30Then add a big jar of the really like juicy butter beans if you can get them and simmer that all together. Add a little bit of pesto, a little bit of yogurt, lots of lemon zest, black pepper. And you've got creamy leek butter beans. Oh, my gosh. I'm going to do that tonight, actually, because I have leeks in the fridge. I need to save one for a photo shoot on Friday. They want my fridge to be full. And I was like, well, I want to eat my food. It's my leek. OK, and that was the other tip that we had for Best Fiber is say yes to variety. So try and branch out those five or six things. and again I always say that in the same way of keeping the familiar but putting plants in the middle if you're trying to make those changes I think it's another really good example of like cook a recipe you're already really comfortable with but then add one extra plant that you don't normally have.

31:10I think people need a xylas or like because I live with that tiny little blender thing I think if you've got one it just takes away the stress of all the chopping and I sometimes think the chopping alone can put you off so yeah just make sure you've got a gadget and I'll leave at that that's not a very helpful point but it's the same to be fair like if you make things like hummus at home switch out so do a different bean in it instead of just a chickpea or if you've got a jar of roasted red peppers chuck those in as well add in different smoked paprika add in extra garlic add in all sorts of veg like beetroot I'm so hungry I'm actually starving now as well

31:50it 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 my 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.

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33:47Sierra, let's get moving. I'm excited to quickly share with you all that you can pre-order my new book, The Unprocessed Plate Now. And Ella and I discuss this all the time, that the world of food and nutrition is currently full of conversations surrounding ultra-processed foods. And this is for good reason. And in my book, The Unprocessed Plate, I dive into what UPFs actually are, explore the latest evidence on how they impact our health, and most importantly, how we can reduce our reliance on them without overhauling our entire lives. And remember, there's a lot of nuance, guys. There's a privileged conversation, lots of things here.

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34:56It's out June the 19th. And back to me and Ella. What is trending in wellness this week is... Brilliant. Unusual. I think it made me laugh out loud. We have the Netflix bum. So Netflix and chill has gone one step further to developing a derriere that is known as dead butt syndrome. ella you go yeah we we have a wellness scoop whatsapp and we just everything that we see online in the newspapers on the streamers wherever we just screenshot it and we pop it all hours of day because me and ella are often up in the evening when the kids have gone to bed yeah paulola in our chat gets our 10 p.m message about netflix bum yeah it's a 24 7 chat and it goes from like the sublime to the ridiculous as you can imagine from all the topics that we cover we send this it was like a little pair of red pants being pulled out with someone's butt cheek sticking out it was on the telegraph yeah bum i was like why is that image on the telegraph have you got netflix bum and as re said actually it's known as dead butt syndrome not netflix bum or more formally as gluteal amnesia and i think we can probably most of them amnesia is when you forget things and it's basically that's what happens to your glutes the muscles in your bum because we're spending so much time sitting down obviously at work but then we have these super sedentary lifestyles because then we get home and we scroll or we watch for hours on end like that trend we talked about a few weeks rotting where people are literally spending a whole day in their bed just watching tv watching um netflix etc and essentially your the muscles in your bum your glutes forget how to work because you've been sitting so much and i mean it's on the rise yeah the symptoms aren't just a numb bum though that's the problem and actually in all seriousness our sedentary lifestyles aren't good it leads to stiffness you know misalignment lower back pain that's a big one and a lack of strength and stability and my friend lavina i always see her she has this thing called exercise snacks so you know she talks about menopause a lot and she says well if i'm watching tv i will do squats or something for like a second and sometimes when i remember when i'm brushing my teeth i'll do a squat and i'm like oh dr chatterdry i remember talked about this a lot in his early work because this whole point of us all struggling to fit this in and but he was like when you're waiting for the kettle to boil instead of scrolling your phone do 10 squats sometimes instead of squats I put my hands on the counter I do like a ballet kickback oh my husband wears a house on the counter and do some um do some like press up but I'm not saying I do this all the time this is a reminder for us all because honestly that will help us exactly and I think I always stuck with me this was a long time ago I remember him talking about this but it really stuck with me with like you don't have anything necessarily to do while the kettle boils or while your porridge cooks you know unless you're like us where you are a chronic over worker and then you run to the washroom and you run to do a chore well at least you're moving at least i'm moving if we put our phone away though i think the problem is if we're on our phone we could be doing those squats exactly so then you can bring your neck fix bum back to life but actually again in all seriousness last week we talked about the fact that posture has an impact on our health not just on aesthetics so i think all of this is it's kind of hilarious but also quite worrying in the sense of just this sedentary lifestyle this lack of movement our love of or addiction to scrolling and watching tv it's just it's not good do you know what ella wrote for me to say next bring that netflix bum back to life and i'm reading it thanks ella you can see okay let's give the full context so so if you're listening to this on the over maybe pause the episode for a sec do a few squats and bring your netflix bum back to life or do your hot girl walk and just clench your bum a little bit um do you know don't do your hot girl walk do a fart walk okay so that's the next headline oh my goodness okay so we've got a lot of down down there topics today so ella found this one i actually know my mum found this one thank you for contributing she texted me over the weekend and it was there it was just like All I could see on the little bit on my phone was fart walks.