Microplastics, The Billion-Dollar Race to Reverse Ageing and Perfect Guacamole

0:00At Sierra, discover top workout gear at incredible prices, which might lead to another discovery. Your headphones haven't been connected this whole time. Awkward. Discover top brands at unexpectedly low prices. Sierra, let's get moving.

0:18When 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 we're your hosts. I'm Ella Mills. And I'm Rhianna Lambert. And after a decade in the wellness industry, we know how overwhelming and confusing health advice can be.

1:01so that's why we created this podcast to cut through the noise and make healthier living simple fun and personal exactly hi guys hope you're all having a great week welcome to the show thank you guys for tuning in we just love it we say it every week but god it's a highlight we record on a monday morning and it's just it's such a nice way to start the week i feel very like motivated and empowered and inspired whenever we finish so ella what have we got coming up in today's show. Oh, we have a real mix of stuff. We're going to do a few pickups on last week's trend of fiber maxing, which is really hitting the headlines.

1:35Very exciting. We've got a quick hit of joy. We're celebrating World Avocado Day and we've got the ultimate feel good guacamole recipe for you. I am a guacamole fiend, so it's very much my bag. Do we need to start resistance training much younger? A very interesting insight there. Then completely different, we are going to look at this three billion startup backed by Jeff Bezos which is trying to reverse aging and rewrite the future of medicine and they've had some interesting breakthroughs that might completely change the face of medicine and we are looking about some invisible microplastics that we are breathing in every day and how they're showing up in our bloods our brain our placentas even so a real mix of things for the show today

2:20first of all re how are you what are you up to anything interesting i'm good i don't feel like i have tons of interesting things to share i'm looking at my notes and you know the tooth fairy came for my elders that was quite exciting that's about as exciting as it gets have you been cooking eating anything good worth recommending i've made so many things this weekend i've been in the kitchen we did our first roast dinner of the season which has been lovely and then I found some new jelly sweets that's what I was going to say as well so they're called wild things and they've got half the amount of sugar than even the candy kittens have they're completely organic and plant-based and it's now my go-to jelly sweet when the kids want sweets wild just spelt w-i-l-d yeah wild things really cool really cool oh I haven't seen them yeah definitely check them out that's all I have to contribute Ella I feel like you may have had a much more exciting week than I do you know what that's such a good contribution though because I've got two birthday parties coming up for the girls so that's the kind of thing that I am in need of and so love that I'm going to be looking up wild things what have I been doing I have been we've got a lot of apple trees in our garden because it's an old farm where we live and a friend that I've made at school has recommended this place near us where you can pick all your apples and drop it off and they will make it into apple juice for you love oh my goodness how cool is that so we've been like obsessively picking all the apples so they i mean because i was thought oh i'll cook with them and i've made eight batches of apple compote i think we've got all the compote we could ever need like i can't use 300 apple then your freezer becomes full we had this with um plums this year there's only so many plum crumbles and plum jams that you could make exactly so i'm very excited i'll bring you some so we're gonna have our own apple juice and i've been looking on etsy for things to make a fairy garden so that's really my uh my week very idyllic i would say i love that and the john lewis it's all everything's going well with your new range yeah it's going well it will start being in all the john lewis shops from this week as soon as this record comes out yeah so if anyone lives near john lewis works near john lewis if you pop into the kitchen area you should see the whole delicious yellow John Lewis range which is going to be so surreal I'm like can't quite believe it I'm going to go next week after we finish recording to the Oxford Street store and have a look which yeah it's unbelievable and now we are kind of really getting into the nitty-gritty of planning the book launch which feels like it's just come around so fast it's so strange isn't it because you've obviously written this one on quite a tight deadline I would say so it does like you said you don't do things in halves do you no I think that's going to be my new year's resolution is to learn how to do things in halves.

5:05But do you know what, Ella? I think in terms of the grand scheme of things, it's all remarkable. And what an achievement. I mean, they're beautiful. Can I just say I saw them all when we were having that lunch we discussed last week. And honestly, I came away as well with a beautiful, the beautiful little shakers. Oh my gosh, they're so cute. Yeah, and the green dish. I've been really enjoying cooking with it all. I made some sweet potato brownies for the first time in like four years this weekend and was using it all but I think that leads us on very nicely to our pickup on fiber maxing and I was scrolling sorry late last night but thank goodness I did because I ended up scrolling and I was went and I thought get off socials get on the newspaper at least scroll with intention yeah she did guys she messaged me what time did you message me with this one half nine ten yeah and I was really the times had done a piece that came out yeah just that night on fiber maxing which is obviously what we were talking about last week and it was because Ocado had done a survey looking at this trend and the impact that it's having and it's so interesting old-fashioned foods like prunes and all bran are surging in popularity all thanks to this big TikTok trend of fiber maxing with influencers sharing your high fiber recipes things including chickpeas chia seeds prunes etc like very untrendy ingredients I would So prunes are not a cool ingredient.

6:27And Ocado then had reported a 60 % rise in prune sales, 52 % increase for fruit and fibre cereal and a 59 % rise for spelt. I mean, I think it's brilliant. I don't see any harm. I think this is the most wonderful headline you could have sent me at that time in the evening. It brings me such joy. But we do know, you know, you've got the World Health Organization reporting that high fibre diets cut bowel cancer risk by 15 to 30%. And we know everyone's not hitting that 30 grams. And I promise I will share what I'm working on with fibre very soon. But honestly, what I find most intriguing is the headline of the article was Gen Z, wasn't it?

7:04It said Gen Z or Gen Z, they're the ones that are really jumping on this trend. So there is hope for the future generations to be making their 30 grams a day. Exactly. I thought it was really exciting. So they'd done this survey. It was 2 ,147 British adults. and they found that 62 % of Gen Z are active increasing their fibre intake and that's versus 36 % of over 65s which is a humongous, it's such a marked difference and to your point there, Rhi, that is so impactful. Fewer than 1 in 20 UK adults managed to get the fibre that they're meant to have and so this trend and getting this awareness in a cool way about eating more fibre is clearly having a meaningful impact that has really tangible impacts on our health which is so cool.

7:49So cool. And also, guys, if you don't know, you know prunes are basically just plums. And also, I like rehydrating them. I put dry prunes in a bowl of water and then they're really, this may not be everyone's thing. The texture is quite an acquired taste, but I like how they kind of puff up and they get really juicy again. Ah, I'd never thought to do that. Do you know what? I never eat prunes. I got into it in France. I used to work on a health retreat in France, another job I had when I was at uni. and I'd go in the summer and I remember they had so many prunes and we would put them all in bowls of water to start the day and rehydrate them and make everyone have one with their breakfast.

8:24Love it. That's how I got into it. Maybe I need a prune compote next. They are delicious. Honestly, they've got this reputation for being an old person's like way to go to the toilet because obviously they just contain a lot of fibre. So that's why people associate prunes of constipation. But now it's fibre maxing, guys. Way cooler. Way cooler. So that was just officially putting it in the newspapers that Fibremaxing is cool. And as I said, I was just really excited to see that. I think it's, we obviously are always looking at trends and what the impact is on the world of health and wellness as a positive, as a negative.

8:56And I think to me, seeing something like this is so validating, because actually here's a TikTok trend that is having such a positive impact on the world. And we're so down on social media so much of the time. And this is an example of actually where it comes into play to actually tangibly move the dial when it comes to health. Okay, so we've started on a positive, but that does mean naturally we have to balance it out. So if we move on to the headlines that matter, Ella, do you want to give us our first headline? We're going to come back positive to negative. Don't worry, guys, we're not staying all in the negative.

9:31But it's really interesting. Obviously, since we've done the wellness scoop, I am reading and scouring for health headlines in a more concerted way than I was doing pre the show. But I was still reading all the headlines beforehand. And I don't think I ever used to see anywhere near as much focus on microplastics and the effect of the environment on our health. And I'm sure lots of you guys saw this and felt worried about it too, because it is really quite extraordinary. The Guardian headline was invisible invaders breathing in microplastics. But this was really picked up so widely, CNN, you name it.

10:08And it was just another reminder about this extraordinary effect that the world we're living in is having on our health and in quite a surprising way. Will you talk us through the study, Rhi? Yeah, I think the impact on our planet, I think we do need to be more aware of it. I don't think enough people, perhaps you want to bury your head in the sand. And I understand that completely because it is quite a terrifying topic. But there's a study behind this headline and it found that we might be inhaling up to 68 ,000 microplastic particles every day. I mean, that's just an unbelievable, unthinkable number, but most of them come from the air indoors.

10:42So at first we thought it was just putting plastic in your dishwasher, or we thought that maybe it was adding hot water to a plastic cup, you know, microwaving in plastic, but actually now it's around us every single day. So where we live, where we go to work, and this adds basically to the body of knowledge that we have already that microplastics are everywhere. So research has found these particles are so tiny, they're just one to 10 micrometres across, which is much smaller than human hair. It's really hard to imagine. But when you take a small strand of hair, and you think it's even, even tinier and even smaller than that, it can travel deep into our lungs and enter the bloodstream.

11:21So potentially, the study implicated the fact that when we're inside our house, we're breathing in more microplastics than we thought before. Yes, exactly. I don't think this was a kind of commonly understood premise. Certainly I didn't expect, as you said, microplastics. I think we've all started getting it top of mind in terms of our coffee cups and that sort of thing, but not in terms of just sitting in our office, in our house and what we're breathing. And obviously, the authors were quite keen to point out that this is quite a worrying piece of research because we spend 90 % of our day indoors.

11:56And interestingly, they found that car interiors had four times more microplastic particles than apartments or houses but obviously both were significantly higher than the air outside but I can believe that because I know from whenever I'm in my car I turn the circulating air off when I'm in a traffic jam or but I know basically when you're in your car you have more pollution than when you're outside your car because it traps the fumes through the ventilation any car lovers do correct me on that if I've got that wrong but I'm sure your car is meant to be a really polluted place great more things to worry about no no i'm not an expert in this at all but ella it is a lot because when you think about it i think it comes from the fact that we're maybe not ventilating maybe we're not opening the windows enough perhaps a big lesson i do it every morning by habit in the kids rooms i read somewhere when they were babies that if you open the window for an hour every single morning and every single evening before they go to bed you reduce the chance of germs so I've just always done that and perhaps that's something we should all do well that's a good idea I feel like soon as we're recording remotely so as soon as we finish this I'm going to run upstairs open all the windows but yeah so I think this idea is that basically you've got synthetic clothes carpets sofas car seats plastic packaging just so much plastic all around us and we are starting to breathe it in and obviously we've talked about this beforehand about how we're now starting to see microplastics accumulating across all sorts of critical human organs, including the brain, which is now thought to be 99.5 % brain and 0.5 % plastic, which is one of those stats that I think will stay with me forever.

13:37We've had them detected in human testes, the penis, human blood, lung, liver, tissues, urine, feces, mother's milk, placenta. A February study even found nearly a spoon's worth of microplastics in human brain tissue. So it really is everywhere. And I think there was an interesting study in March last year that showed that people with microplastics in their carotid artery tissues were twice as likely to have a heart attack, stroke or die from any cause over the next three years than those who had none. So we don't understand completely the impact of these microplastics on our health. I think that's still developing, but I think what's becoming clearer and clearer, certainly from what I see with more and more research coming out is that it is everywhere.

14:18And I think we probably now need to start to take more concerted efforts to reduce it. Because whilst it's not completely crystal clear, the actual effect of all these microplastics getting into our bodies, it's starting to become clear that it has a detrimental impact. I mean, I'm also wondering here, so first to reiterate that the study here said that it may have negative outcomes on your respiratory tract, so linked to lung cancers and all sorts of things. But it's very much unknown. And I still think there's a higher risk of smoking cigarettes linked to lung cancer than there is from microplastic inhalation.

14:51We don't actually know yet, do we? It's very, very early days. But I think until we can get pollution levels down in this country, it's just not helping all our health. And I think we've often we have closed our eyes to this problem. I think a lot of people are still climate deniers, climate change deniers. And there's a bigger, wider issue here that microplastics aren't just in the plastic items we have in our home. It is coming from factories, from manufacturers, from the world, the industry that we have in this country on a whole. And some people always say, oh, but you know, China give out more emissions than the UK and so does America.

15:28But it's not just about that anymore. This is about the air we breathe and we want to preserve it, don't we, for our future generations. We definitely have to do something, I think, drastic to kind of raise awareness of air pollution. Exactly. And as you said, that research is still ongoing. It's not completely crystal clear. But as it stands, the kind of concern around long-term exposure to as many microplastics as we now have is potentially contributing to respiratory problems, disrupting endocrine, so hormonal function, increasing risk of neurodevelopmental disorders, reproductive birth defects, infertility, cardiovascular disease and certain cancers.

16:05So it is a very developing area of research but it's very potentially real and I think we're going to learn a lot more over the next few years which is going to be so interesting. But to your point, I think I hide from it as well because it's when I think about, we talk about, I don't know, the other week, increasing the potassium in your diet, the benefit of that on your heart for example. that feels quite actionable you read that and you think yep I'm going to eat some more beetroots some more lentils some more avocado that all feels quite relatively simple and straightforward to do and I think there's or when we're saying one minute of micro movement I don't know if anyone has done it it's still so positive for you in terms of just like running up the stairs or doing that walking up the escalator in a fast way as opposed to standing and that all feels so tangible it's really empowering it's really like yes these are the little things I can add into my life to improve my health and then I think you read articles like this and you just feel quite powerless and overwhelmed and you know you just think oh gosh how do I actually change this and I think there are some simple things that we can do so vacuuming with HEPA filters I don't do that at the moment that's something I'm going to look into ventilating our homes well as you said re choosing natural materials when we can but obviously quick to point out natural materials are much more expensive and then reducing plastic heavy items in our spaces but again there's a cost to all of this it's not fair is it the cost aspect and i don't even know what a hepa or hepa filter is i need to look at it's probably a dyson hoover or something isn't it i need to have a look into my um cleaning equipment but there's definitely a government level that perhaps now we're getting more research they probably want a lot more research before they can do anything But so many people, we just don't have the money to change the infrastructure of your home.

17:52How do you change it? So I think, yeah, let's look at this as really early data. I'll tell you what a HEPA filter is. It's a high efficiency particulate air filter, which is mechanical. No, this is, thank you, Google. It is a mechanical air filter that removes at least 99.97 % of airborne particles as small as 0.3 microns in size such as dust, mould, spores, pollen and pet dander. I love this. that's so cool and again these things come with with a real cost but it is interesting to see them i think it's fascinating and we want to keep you updated because we're as worried as you probably are but i'm not going to get myself into a state about it yet i want to see more research and what i will do is just keep airing my house yeah again i just think these things we all we can do as it stands is take them as reminders to be mindful of it and i think you know i'm not going to get rid of all our Barbies.

18:45You know, like there's toys that we love, but I've just switched, for example, like all of my, I don't have any more plastic Tupperwares, for example. And I think that's where I'm trying like the kids water bottles, as we talked about, I've switched those and I'm just trying to those everyday items that I use a lot. That's where I'm personally trying to make a change and where I'm not getting head up is that like one or two coffees that I get as a takeaway that boost my week and make me so happy and reduce my cortisol. And so it's all swings and roundabouts, isn't it? Same. You know, I actually tried to take my keep cup, the glass one, to parents evening the other week at school, and then I left it there.

19:22You know, I lose it. So it's just pointless. It's a pointless act. I might as well just have my one off. Yeah, paper cup. But it does lead us on to a positive headline, guys, and one that's very, very different. So headline two that we have is that resistance training in kids was once taboo, and now doctors say, Ella, that it could change their entire future. I know. Rhi put this into the show notes and we actually moved it from last week to this week because at the moment we're just kind of jam-packed with things we want to talk about. And I was so blown away by it. It's sort of a thing, as you said, that feels so taboo and I was so curious about it.

20:00But Rhi, you found this, so tell us more about it. Yeah, and I think the reason it's quite taboo, first of all, I saw it in women's health, actually, first of all, but because of the safety aspect, I mean, I think obviously you have to supervise any child that does any lifting and check their posture. But naturally, one thing that's interesting is children do know how to squat. You'll look at it with any toddler. Their posture is perfect. They squat down. They stand up perfectly. And perhaps that's the time we should be introducing small loads. So according to this 2025 investigation that was published in JAMA, we know that our mental physical and developmental health especially in children in the US has deteriorated and Dr Gabrielle Lyon or Lyon I should say she said I strongly believe the world is going in two directions one direction is continuing down the path of sedentary behavior physical dysfunction and chronic disease but the alternative route she said will be one where physical habits and strength are not something unusual but simply the standard and I think this also stems back to the lack of physical education, the encouragement of movement in schools.

21:08It's a lottery where you live, what access you have to different outdoor spaces. But we need to be encouraging more activity and weight bearing activity isn't just picking up weights. It is walking and pounding the pavement. But children, and I notice it, I take my kids to little gym, they're really lucky, but they can hang and they can do pull-ups from the age of like five and three nearly i never did that as a child no it's extraordinary isn't it and what they were talking about in this review which i think is so interesting we've talked a lot i think the idea of health span has come into the kind of lexicon the idea that yes we all want to live as long as we possibly can but living as long as we possibly can with a huge number of chronic ailments is obviously not as appealing and we know now that the vast majority of people don't get past 70 without one of the main 11 chronic conditions that affect our mental and physical health.

22:01So I think there's been a big call in the health and wellness industry for let's increase our health span, how long we actually live a healthy life and can do everything that we want to do. And this, they introduced, I hadn't come across this term before, muscle span. And exactly as you said, Dr. Leon, Dr. Lyon, who led this study, was talking about that introducing resistance training very early on in life can lay foundations for what is now being called muscle span. So essentially our muscle longevity and by introducing this at a much earlier age you start building stronger tendons developing better neuromuscular control and lowering risk of lifetime metabolic diseases and it's when you say it i think it makes so much sense the idea that you really early on start to build this and it becomes a kind of innate part of your body as opposed to what's happening now where a lot of people i think in their 30s and their 40s are starting to exercise And like for me, I feel like I have no muscle span.

22:56You know, I did not really exercise. I didn't really enjoy sports as a child. Definitely always came last in like anything running related. The very important thing to talk about here as well is there's one of the reasons there's been a lot of taboo is I think there was this premise that actually was bad for children to do these sorts of weight bearing exercises, etc. It could stunt growth. And actually the 2025 sports medicine review is confirmed. That's not true. So resistance training is actually should be seen as safe and beneficial for children. Wow. I mean, it's a message. It's like an inbuilt message.

23:26I remember doing gymnastics as a child and being said, oh, you mustn't do this any longer because it will stunt your growth. And of course, there's an element of truth, but that's hardcore training. That's like an elite level of training. But for most people, this fear that we've had for decades, it stemmed. I've got the fact here. It came from a rare case in 1970. So in the 1970s involving maximum lifts or poor technique. And basically now today we have supervised programs that don't damage those growth plates. But back then in the 1970s, people just weren't thinking of the safety aspect. They didn't know the outcomes.

24:03And just one or two cases, I guess, stem that myth that it does stun growth. It just takes one or two, doesn't it, for a myth to spread and go viral for decades. No one wants to see their children in a position of poor growth and development. And in fact, an older NSCA position statement estimated that injury rates in youth resistance training are just at 0.7 % compared to 19 % in football and 15 % in basketball. I guess you have to supervise your children. I would normally say to my boys, I don't really want them lifting heavy equipment in case they drop it on their foot. but I think here we're talking about lifting the shopping bag or helping do different tasks in the house and picking up heavy items but trusting them that they're able to do it like we've got a toddler tower I know I think you had one too Ella you know so they can reach the kitchen counter they get them out themselves they're really big and they push it themselves you know they're practicing pushing practicing pulling I think that's really important if it's supervised yeah totally and same with the monkey bars and all the rest of it although sometimes i find i've watched all those videos on instagram that says don't tell your children be careful and i'm watching them swing may was just jumping off very high height on a climbing frame onto the top of the fireman's pole and swinging from it and then trying to get back and i was like okay be mindful oh my god instead i'm like i can't watch i can't watch i can't watch oh my goodness you'd have a heart attack in my house seeing the boys doing what they do hella oh my gosh honestly trying to be more relaxed so we talk as i said a lot about how do we kind of create healthy foundations and i i think what a gift i mean again there's another review that came out this year this was in current opinion and it reinforced this it showed that strength bone mass bone density body composition metabolic health mental well-being cognitive function lowered risk of type 2 diabetes these cardiovascular disease all came from starting powerful resistance training in children and teens which as I said it's just extraordinary and obviously we all know as well that exercise has such a positive impact on our emotional well-being and our mental health but to me it's just a really good reminder that we all need to exercise we all need to get out there and we need to make such a conscious effort to do it because it's so easy for all of us to sit in front of screens and it comes at any age this isn't just about childhood so don't be disheartened because none of us as a child let's face it probably did any resistance training but i think any form of exercise is so beneficial if you like swimming you know anything that you could possibly do going for those longer walks but what i will say is when you go past probably 30 35 it is really helpful to try and do a bit more push and pull with your muscles and i've noticed only in the last year and I know I'm very lucky to be able to do so but I go once a week to the gym and everyone's like what do you mean just once a week that's all I have time for sometimes I don't make that one session but I've noticed such a difference in my strength just from one session a week of just half an hour all I do is 35 minutes because I have no motivation to do anymore 35 minutes to 40 minutes and I try and lift something and I do that and I definitely feel stronger for Ella and I think the gains that anybody will have mentally from trying to do something.

27:21But the winter is hard. I will say, everybody, I'm very, very far from motivated when the weather gets colder. I just want to add to what you said, though, about your once a week, which is as a take home from this segment for people, particularly to your point, it's so much harder. And we actually had quite a few listeners questions around motivation in the winter because it is just much, much harder to get up in the cold, in the dark if you're trying to exercise before work. But I think it's such a powerful reminder. I always say this. I just think it rings so true, which is that we all overestimate what we're going to do in a week.

27:54And we underestimate what we'll do in a year, in a decade. And I think this point of exercising as you do, doing weights in the gym once a week, but being really committed to that, because that's what you actually have time and space for, is such a powerful example that over the course of a year, you have seen a tangible shift. And I think the temptation is, I want to get strong. I want to do it. I'm going to go four times a week. And the reality is, is for so many of us, that's just not plausible with other other commitments in our life. And as a result, we then after a month, we stop doing it.

28:25We're kind of demotivated and we actually make very little progress in terms of our strength and therefore our health. Whereas if you commit to small things that genuinely fit into your lifetime and you look at it for my health span, this is to add up for decades. This is about a big, big health span into my 60s, 70s, 80s. This isn't about my holiday in two months time. I think you'll be amazed at the impact that you actually have in terms of a long term health goal. And I just think it's a really important reminder while the weather is getting colder and darker if you live in the northern hemisphere and it's hard to motivate yourself.

29:02But if you can find a couple of small goals that feel really tangible and therefore enjoyable and really sustainable in your lifestyle, focus on that as opposed to all or nothing yeah can maybe anyone listening can you share some accounts online that have this approach because I find it quite difficult to follow fitness accounts because they're either pulling up their skin above their abs you know showing how lean they are or that there's this plan and that you know it's not enough if you don't go three times a week and I do find it very difficult to find anybody that does that middle ground approach to training that has a fitness account it does seem very all or nothing and then you have a lot of personal trainers giving out nutrition advice and that's also a big turn off for me when I'm looking at social media accounts for motivation so if anyone has any really positive motivational accounts can you please pop them in the Spotify reviews or the Apple ones I really want to see them yes please have you got any tips for motivating yourself during winter before we close this section I have to put it in my diary otherwise it doesn't happen I have to tell someone a friend or a PT or somebody that I am going to the gym at that time.

30:10I think it's just for me, it's been time and experience. I used to just go on the cross trainer and play solitaire for half an hour. And, you know, if you look at that, of course, it's better than doing nothing. But over the course of a year, two years, what have I learned? What have I gained if I just did that every time I went to the gym? So I just needed a friend to push me out of my comfort zone and say, look give this a try and I tell myself it's only half an hour if I'd committed to an hour this is interesting I wouldn't do it I think there's something about time you know most classes are like an hour long sometimes that puts me off what about you is it the same oh I'm desperately in need of motivational tips I don't think I've exercised for like three months now so I'm looking at you no I'm walking a lot which I absolutely love but yeah kind of mid-building site it's hard to find space to do it but I think that's pathetic excuse on my part I don't say that in a self deprecating way just say that it's a great example of making perfect the enemy of good you know there's nothing to stop me from like just putting a yoga mat in the corner of the room and doing 15 minutes but when you've got other things to do what I find I don't know if you find the same thing but I've got chores to do you know it's either do the washing or it's go for a walk or it's do the cooking or the cleaning, there's never enough time to do everything.

31:30And sometimes I shove exercise down to the very bottom of the pile. Whereas if you do something, this might be a tip for people. I mowed the lawn, I'm lucky to have a garden, I mowed the lawn at the weekend. And I did it because I thought, well, it needs doing and it's a chore. And I'm moving. So maybe you can get active in your house by doing like a deep clean. Yes. Scrub the floors like Cinderella. Get rid of my microplastic particles.

31:58It is so important to me that my home feels like a calm and cozy sanctuary from the chaos of the world. I've 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.

32:39My 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.

33:09So 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. Eczema isn't always obvious, but it's real. And so is the relief from EBCLIS. After an initial dosing phase, about 4 in 10 people taking EBCLIS achieved itch relief and clear or almost clear skin at 16 weeks. And most of those people maintain skin that's still more clear at one year with monthly dosing.

33:48EbGliss, LibriKizumab, LBKZ, a 250 milligram per two milliliter injection is a prescription medicine used to treat adults and children 12 years of age and older who weigh at least 88 pounds or 40 kilograms with moderate to severe eczema. Also called atopic dermatitis that is not well controlled with prescription therapies used on the skin or topicals or who cannot use topical therapies. EbGliss can be used with or without topical corticosteroids. Don't use if you're allergic to EbGliss. Allergic reactions can occur that can be severe. Eye problems can occur. Tell your doctor if you have new or worsening eye problems.