‘Natural’ Ozempic, Bean Power & How to Beat Headaches

0:28It's that time of year again. your free trial today at shopify.com slash promo. That's shopify.com slash promo. Go to shopify.com slash promo and make this Black Friday one to remember. Rinse takes your laundry and hand delivers it to your door, expertly cleaned and folded. So you could take the time once spent folding and sorting and waiting to finally pursue a whole new version of you. Like tea time you. or this tea time you or even this tea time you So did you hear about Dave? or even tea time, tea time, tea time you So update on Dave It's up to you, we'll take the laundry Rinse, it's time to be great Welcome to The Wellness Scoop your weekly dose of health and wellness inspiration and as always we are here as your hosts I'm Ella Mills And I'm Rhiannon Lambert.

1:24And after a decade in the wellness industry, we know it's overwhelming and confusing. And that's why we created this podcast to cut through the noise and make healthier living simple, fun and personal. And we're just as always thrilled to be here. It is a beautiful winter's morning today. It's like cold and crisp and sunny and we're feeling full of beans. We are actually going to be talking about beans. That wasn't meant to be ironic. We're particularly full of beans today. No, I love it. So Ella, what have we got coming up in today's show? Okay, we are going to talk about the three everyday little habits that could stop morning headaches, the truth behind the natural Azempic pill making headlines, and the black market that's developing for weight loss drugs, why the UK wants us to be full of beans and eat double the beans that we are currently by 2028, the bath routine that could help support heart health and deeper sleep as someone that loves a bath.

2:17I'm excited about that one. and the red flags that show you're doing too much exercise so a nice all-rounder I'd say

2:27so Ella how has your week been do you know what it has been so 10 like we had the nicest weekend we always record on a Monday morning we had the nicest weekend we saw my grandparents on Saturday for lunch which I'm also really my grandpa's 93 and he's an extraordinary man my granny's 87 and And I just feel that moment. I feel really grateful to still have them in my life. And we now live really near them. So that's so sweet. So we saw them. We had my nephews chrizening. We had some really like old friends. I say old. They're not old. But they've been in your life a long time. To come stay with their kids on Saturday nights.

3:05We just had this really fun weekend. Wholesome. So wholesome. So just feeling great. And my sourdough. Oh, how's it going, Anna? I'll give you an update. It is so addictive. I think I have quite an addictive personality. so I will say that but like it's just so fun experimenting but I my kitchen is boiling we have an aga the rest of the house is cold the kitchen is like a hot room oh my gosh it's a hot room and so I've been using chat GPT as my best friend every day to adjust my recipe accordingly because my kitchen is so boiling and I think what I've realized with sourdough is there's not really a recipe to follow you've got to kind of that's why people give it names to their starter and things I think because they're like a person it lives it breathes you can't kind of do one thing anyway I was chatting again with Chet Gbt on the train this morning about my loaf last night also realized like because I I'm so doing our headlines a bit sourdough on the side totally I'm so obsessed with it like I'm ending up baking like a loaf of bread every other day and I eat half of it for my nighttime snack each day and I'm like how much bread's too much bread Ella's bakery is the question we're all asking here maybe next week you can't have too much bread either Anyway, it's so fun.

4:14So I stay up all night thinking about that. And also the only other thing I want to say on a work related note was that, so as you guys probably heard Quick Wins, which is my new cookbook, which has meal plans and fridge rates and all your kind of easy cooking when you're busy, comes out on the 18th of December, which is so exciting. But we are going to do a special event on the 16th of December, limited number of people so that you can come get it signed, say hi, which will be so nice. So I'll have the details ASAP. I don't have them yet but it will be central london evening of the 16th of december 6 30 to 8 30 pop it in your diaries don't forget that date oh it's very exciting i know i can't wait i love meeting people in real life so if you can come it's gonna be really lovely we'll have goodie bags it'll be fun goodie bags too ella i know love a goodie bag i know and also just one really quick rack was i know we're meant to say from the thursday but it's so good if anyone is having a lull in their week and they need some feel good the tv show nobody wants this season two is back Like it is so feel good.

5:12With the rabbi. With the rabbi. The hot rabbi. Yeah. Who I was, had the crush of all crushes on. Everyone says this. Seth from the OC. I never saw the OC. I missed out on this epic chapter. Oh my gosh, you need to go back and rewatch it. Is that one I can start binge watching? Like I never saw Gossip Girl when it came out either. I was like a late. Personally I'd put OC above it. Okay. Oh my gosh. So apparently he is with, you know, the girl from Gossip Girl. And they're both in this series. Yeah. She is a kind of cameo on it. Anyway, it's so feel good. Nobody wants this. season one also amazing season two just came out if you need something to make you feel good in life I love that I wasn't feeling that well the other day and I went to bed and binge watched it and it was that she ended up being like best day ever well I love that and I have another pick me up uh rec which we normally do do recs on Thursday but I've been starting my mornings with Enya I mean I feel like I should know what you're talking about do you not know who Enya is No, I feel like I'm late to something here.

6:10Enya is one of these incredible musicians where she kind of plays every instrument in the world and sings these amazing songs. You would know, is it On A Rock O Flow? You would know these pieces of music if you heard them, but it's the most relaxing, amazing, gorgeous way to start the day. On Spotify. Yeah, or in your Alexa, Spotify, Amazon app, whatever you've got. Don't worry, because I'm going to play it to you after this podcast. Okay, we'll have it on tomorrow when we're getting ready for school. Yes, because it's a really busy week. I'm also finishing shooting the book finally this week.

6:39I've been doing late night book edits and I've been hammering nails into my walls all weekend. I've been doing DIY in the house. I love it. What do you make it? Well, it's more that I'm getting ready for Christmas. I want displays and I've been inspired by Stacey Solomon. But let's move on to the headlines that matter.

6:59So welcome if you're new to the show. This is the reminder each week Ria and I pick the stories that are making news, be that headlines, podcasts, Netflix type shows, anything that you see, we want to distill it down for you here. So Ria, on the agenda this week, we're actually going to start with a piece that you were contributing to in The Times because it was such a good one about avoiding morning headaches. And I'd love us to cover it quickly if that's OK with you. Tell us how do we avoid them? Yeah, 100%. It was a good article in the Times with P2B, and it pulls out three really simple habits that can make a difference.

7:33And I often find actually in clinic that headaches is more common than we think. And sometimes, of course, it's not to do with the food you eat. There's so many factors, right? Stress. I mean, I know hormones can cause headaches, muscle tension, you know, in your neck, that place in your shoulders. I carry everything there. Yeah, really bad. So the first one is, sorry everyone, and Ella's holding a coffee as we speak. My third cup and it's 10 o 'clock. Is it already? No, no. It is. Sorry, Ray. Yeah, it's bad. I go three cups before 10am. Haven't had any water either. Oh my goodness. Right. So everybody, cut back on the caffeine.

8:11Living on the edge on a Monday. No, but if you are getting headaches, I would say someone's having around 200 milligrams of caffeine a day. That's roughly two cups, Ella, not three of coffee. and then goes without overnight, that sudden drop can cause blood vessels in the brain to dilate, which can trigger a headache. And which is why some people in hospital, they use caffeine and time it around various treatments sometimes as well. So even just bringing your last coffee a little bit earlier can help to kind of soothe that out. So the first one is mind your caffeine. Remember, green tea contains caffeine, but only around 30 to 70 milligrams in a cup, depending on the type of green tea compared to an average coffee, which can be like 80 to 100.

8:50keep your sleep pattern steady I feel like we're practicing things we're all not preaching here I mean sleep is such an irregular thing for me and Ella but it's a big one if you are over sleeping at weekends or you do shift work particularly you're going to be more prone to headaches or you're traveling a lot so jet lag it all disrupts your circadian rhythm this also has a knock-on effect on your gut bacteria because we know that has a circadian rhythm too and then the cortisol rise so that stress hormone that you need which is naturally high when you wake up first thing in the morning to kind of get you out of bed that's really impacted so by having a routine that really helps and that's why it's so hard for people that work shifts you know to have digestive normality essentially or regularity because you're constantly changing all the time it's so tough and i think the oversleeping at weekends is interesting as well because i think that sense like catching up on sleep which obviously isn't making anyone feel guilty or anything but that regular sleep pattern is gold for your health so trying to keep it roughly the same from weekdays to weekends because unfortunately your circadian rhythm your gut bugs your cortisol doesn't understand that it's a Saturday not a Tuesday.

9:58I know let's do some sleep extra scoops actually maybe we can get a little tip because I think sleep is so key and then this is something I also do so I'm really not winning at this but addressing teeth grinding or jaw or clenching. I think it's something that subconsciously a lot of us might do but don't realize. I know because my teeth were getting chipped. I had to go and get a night guard. But there's teeth grinding or clenching at night, which is common. It puts a lot of strain on the muscles around your jaw and all that tension builds while you sleep, which is why some people may wake up with a headache.

10:30Now, when I used to be a soprano, our warm up routine would be massaging these muscles. And do you do that in yoga? I'm obsessed with Gua Sha in like face massage and doing those jaw areas yeah so good my whole instagram algorithm right now is lymphatic drainage and like guasha routines for your face and sourdough starters it is so wholesome and wellness I've been dry brushing since you recommended it and mine is now just full of wicked but um we move on so I think it's a really helpful headline because those tips we've just got to remember so caffeine sleep and teeth grinding could contribute to a headache yeah and you want to wake up full of beans don't you we really do okay headline one is such a nice one and this time of year if you're in the northern hemisphere it's cold it's dark a bath is honestly I think one of the most lovely self-care rituals you can do is something relatively simple and easy to get in and there was a headline this week why a hot bath is the secret to good health showers might be quicker and cheaper but science says a long soak in the tub has significant benefits for your heart sleep and mood and I was just literally elated when Marie sent this to me it's my favorite form of self-care I need to start doing it more but when I put the children to bed it's my favorite thing to do and I've even been known to write book edits in the bath that's counterproductive because you're not you're not actually counter-chitter you're not actually resting because I'm working but my muscles are resting and the article pulls together a really compelling body of research and it's about passive heat exposure.

12:08So things like hot water immersion and how that helps our cardiovascular system. So it reduces the risk of cardiovascular disease. And one, Ella, of the strongest studies comes from Japan and it has about 30 ,000 adults in this cohort and they're all aged between 40 to 59. And it's a long-term study. So they were followed for around 19 years. And those who bathed in a hot tub almost daily had around a 35 % lower hazard of developing cardiovascular disease than those who bathed two or fewer times per week. So I need to work my bath game. Do you know what? We don't have a shower at the moment in our house.

12:43Oh good, you're doing it. And so I'm also, that's how we wash now. So I bath all the time. And so I was also thrilled to hear this. It's having such a good effect. So is it essentially that the heat exposure is acting in a way a little bit like exercising to put it kind of colloquially for the cardiovascular system to help people understand it? Yeah, that's a really good analogy because when you do put yourself in hot water, your core body temperature rises by around one degree, which is why when people are pregnant, they say be really careful of getting into, you know, hot tubs and saunas. But this triggers vasodilation, which is when your blood vessels open up and get wider and that increases blood flow.

13:20So it increases your heart rate, improves your blood pressure, the cell function, which we call endothelial function. and one paper even found that people bathing five or more times a week saw a significantly lower rise in blood pressure and markers of cardiovascular stress over time. So you are making a meaningful physiological difference without any exertion like you do an exercise just by sitting in the tub. I love it and I think especially in the winter and this kind of time we go up to Christmas where life is so busy and it's quite hard to fit in healthy habits it's quite nice to know this like as we said at the top this kind of passive you just sit back you relax I'm obsessed with Epsom salt baths they just feel so relaxing awesome really nice bubble bath Neil's Yard bubble bath big fan of and it's amazing obviously we're not saying like you can skip exercise you know in general in favor of a bath but it's a really nice add-on interestingly so much of this long-term data comes from places like Japan and Finland, where these hot water immersions, these baths, saunas, obviously in the Nordics, exactly, is a really big part of the culture.

14:32And again, there's a lot of studies on how impactful that sauna culture, for example, in Finland is on health. So it's something that I think we can probably take a lot more of in the UK. Yeah. So aim for a bath around 40 degrees Celsius. I mean, that is hot, but lovely, lasting around 10 to 20 minutes. So it really isn't that long. I'd probably been there longer. ideally three to seven times a week and use it to complement the movement not replace it like ella said and please just little thing just remember to stay hydrated i often find when i get out a bathtub or a swimming pool area i'm so thirsty you really need to stay hydrated and also check for any underlying medical conditions but it's also inspiring me this piece ella it's making me think i really really wish i had a sauna i might look into mini ones you can fit have you got yours fitted I've just ordered one for our new house yeah I'm so excited that will be me over Christmas just sitting but I'm missing I've done the cooking now I'm gonna sit bye guys which will be fun and is there a lingering as well in terms of gut health inflammation as well yes of course because if you think about it if you are relaxing your body in general and you're improving the cellular function both of those are really linked closely to systemic you know inflammation because blood flow in our gut area is really key for nutrient absorption as well and i don't think we talk about the gut heart axis at all really but better vascular health will also support that circulation and i think we need a lot more research here to be honest but also it might be useful for glycemic controls for blood sugar benefits too.

16:09I think we would see if we did more research into gut health and saunas, that could be really cool. We'd see huge benefits. That would be a willing participant in that study. But you can't outrun a bad diet. Yeah, it's not to replace exercise, it's not to replace good food, it's not to replace, but it's a really nice tool in stress management as well. We talk about that so much in terms of our kind of four pillars of health, diet, movement, sleep and stress management. And I think stress management is one of the most challenging things for people to fit in and the idea of like I love 10 minutes of breath work or meditation or mindfulness and I but I so appreciate for some people that is really unappealing and sort of their worst nightmare and actually trying to have those tools in place but something like soaking in a tub put on some nice music listen to a podcast put a show on your phone on that like prop it up somewhere actually it's such a nice way to relax so good for you to get out of that busy busy busy mindset and if you don't have a bath because i didn't for years in a flat in london it was just a shower you can stay in the shower longer and turn up the heat for a little bit so i think that would be helpful all your local gyms often have now they've got way more facilities than they used to on this like really wellness-esque algorithm i'm on on instagram i'm also seeing loads of people get small inflatable kind of bathtubs They don't really look like a bathtub.

17:28It looks more like a kind of hot tub or like an adult paddling pool. Cool. But it's tall. So you can like your back is supported. You could get one in Black Friday. And then people filling them up from the shower or, you know, from the sink or something and making a DIY bath set up. Anyway, I love watching them because then people get their like bath salts out and all their lovely bits and pieces. Pop a good show on in the background. I'm relaxed just watching it. I wonder how you'd feel if you swapped with my wicked algorithm for a day. I just don't think we should swap algorithms. I like Wicked, but I don't think I like it as much as you do.

18:04Ella, we are finally there with the big headline, the Bang In Some Beans campaign. Yes, this was such a nice one. So the Bang In Some Beans campaign, which has been funded by the National Lottery, aims to double the UK's consumption of beans. So we're talking about like baked beans, butter beans, chickpeas, all of the good stuff. They're aiming to double the consumption of that by 2028. And it's been backed by big names, Jamie Oliver, Hugh Fernley-Whittingstall. But interesting, and I think really importantly, by the major supermarkets as well. And the thing is, obviously, having worked with major supermarkets for a decade or so now, unless they are behind certain shifts in our diet, it's never going to happen, as I don't believe.

18:49because ultimately who they back and what they back in terms of feature space, it makes such a big difference. You think about it, you go into your local supermarket, when those feature spaces, those big walls of products are right in front of you and they have discount deals on and they've got amazing signage around them, your rate of sale goes up like there's no tomorrow because it's so easy for people to pick it up, people making it so much more appealing. And so I think the fact that all these supermarkets have got so behind it, it's amazing. So Lidl has pledged to increase volume sales of all bean products by 50 % by 2028.

19:24Sainsbury's aiming to increase overall sales of beans and pulses as well. M &S committed to increasing volume sales of those beans by 15%. And Waitrose and Ocado have also said they'll actively promote more legumes across their platforms. So it's like a really coordinated push from these amazing retailers to get beans front and centre. And I just think that's absolutely phenomenal. It's one of the most positive, actionable, affordable things that you can possibly do in the health landscape in this country. And to see the change is just massive. And what I absolutely love is the fact that, you know, it's come from such a good place because we massively under consume beans in the UK.

20:06You know, most people eat less than one portion a week. And I know this because I've been researching for my next book, The Fibre Formula. In fact, that's really good timing. I'm so happy to see people take this on board because I was so nervous doing a fibre book. And despite the fact they're one of the strongest predictors of long-term health, because Harvard researchers, and this is an epic study, Ella, they followed more than 206 ,000 people for over 30 years. It's just huge. And they found that people who ate more plant-based diets, which we talk about a lot, which is just the majority of your plate being plant-based, so vegetables, legumes, fruit, grains, especially including beans, had a significantly lower rate of premature death from heart disease, cancer and other chronic illnesses.

20:48And the Lancet's e-biomedicine found that eating one serving of beans, that's just one a day for eight weeks, dramatically improved gut health and several markers linked to cancer risk. And I further add, because there's so much data here, everybody, that the Food Foundation reports that diets low in beans are associated with up to 9 ,000 premature deaths each year in the UK. So regular bean consumption, everybody, it's just linked with everything in lower amounts from type 2 diabetes to cancers, gut health. They're just such an easy way to boost fibre when only 96 % of us are basically not eating the recommended 30 grams a day.

21:28A hundred percent. And I think we've talked so much over the last few months about the state of the nation's health, the food industry, how difficult it is, but how important it is that we fundamentally shift how we eat. And I think this was, it's just such a positive campaign. And the fact that we've got obviously that amazing, really big names like Jamie Oliver involved. But as I said, the fact that this is backed by supermarkets with these clear KPIs in terms of increasing sales, which means they will be giving these products extra space and celebrating them and making them easier for consumers to find them.

22:03It's just unbelievable. like it's such an inherently positive shift and this is what I just feel like we need so much more of we need you know I've seen in every newspaper amazing bean recipes again over the last few weeks as this campaign landed to try and get people inspired to use these ingredients then you go into a supermarket and you see them on offer you see them easy to get hold of you remember that recipe and how delicious it looked from that celebrity chef you love what an amazing way to just gently proactively but in a really like positive celebratory way gently nudge people to shift their diets and I just love that we were talking before we started recording about like friends and family and diets changing and I just believe so strongly that telling people what to do is so ineffective like it doesn't work to stand up here and be like you should eat less meat and you should eat more beans but if we show people this delicious recipe that you can make and how easy it is and then you make the ingredients really available really easy to get hold of that you know make them cheaper that has such a great impact so I'm just absolutely thrilled.

23:07I am beyond thrilled and it's also good for the planet everybody because growing beans helps to fix nitrogen into the soil and I think a lot of people hear these things on social media circulating about the state of soil and how it affects the produce that we consume so basically beans naturally fertilize everything and they improve the structure of the soil. So they're far more planet friendly as well than other food product lines, which we know. And food production accounts for a quarter of global greenhouse gas emissions. And it was pretty heavy last week. We were speaking about, you know, the Kardashians lollipops and vagina lollipops and colostrum.

23:45And to go from that to just please everybody eat more beans. I just think this is thrilling and you know a lot of greenhouse gases like we said last week come from the meat industry so we can just get people to add a few more beans you're helping your body and the planet and like it takes three times more water for example to produce a kilo of beef than it does for the same amount of beans it's 15 and a half thousand liters to produce a kilo of beef on average and only about 5 000 liters for the same amount of beans so it's good for the planet it's so so good for your health and genuinely can be so delicious and as i said it's just the fact that we're then celebrating them making it easy to get hold of is that like 360 approach that I think will make a difference I mean I certainly used to think that kind of ingredient would taste really rank I would not have been excited if you said to me oh for dinner I've got a chickpea stew okay I'm fine I'd rather not like we said last week try it yeah I think they're affordable accessible sustainable they're evidence-backed it has to be one of the best headlines I think we've ever read in a year of The Wellness Scoop.

24:47Yeah, so roast your lentils till they're crispy, you know, pop them into a lasagna, toss chickpeas into your salads, things like black beans in a chilli, a tray bake, butter beans. Butter bean dips. So good. And it's obviously soup season, so easy way to use in there.

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26:57Plus, we have eight weeks of delicious meal plans too, complete with shopping lists, so all the thinking's been done for you. every recipe also gives you plant points to help you eat more plants you can get your 30 plants a week it'll all help you feel great and just make healthy cooking feel effortless again so quick wins is out now wherever you get your books okay headline three totally different very different but a really really nice one i actually loved this one and super important i think to include are you doing too much exercise these are the warning signs i think it's key because um i remember when exercise classes first became you know really popular it was like the thing and cool really cool yeah but there was a moment when kind of um barry's boot camp soul cycle etc took off particularly in the u.s you were seeing pictures of 45 david beckham at barry's boot camp and the victoria's secret models and there was a moment where these kind of fancy quite intense classes became super cool it was like a status symbol in a way it was like a status symbol but now we know that overdoing it can cause of course injury physically but also brain fog loss of libido and more when it comes to menstrual cycles for females and this was in the times and I think we saw this Ella and I just thought let's just dive into it because we saw the feedback from the episode where we spoke about hypothalamic our malaria and how helpful it was for all of you listening and so many of you have very bravely and thank you for that shared your feedback with us on the Spotify app.

28:33A hundred percent and I think one of the things I wanted to say before we get into it as well is I think Rhi and I talk about this a lot and I think it was a big part of starting the show and I think this headline is really indicative of it which is that we do have this like very bizarre quite ironic dichotomy at the moment where we, on one hand, are kind of just inundated with wellness. And on the other hand, and it's such a humongous, you know, billion or trillion, depending what stats you use, sized industry. And then on the other hand, our health is worse than ever. And I think this is the same thing here.

29:06So on the one hand, we've got recent data from the World Health Organization showing that around 31 % of adults, so almost a third of adults worldwide, were physically inactive. This is data from 2022. That number's rising. It's about 1.8 billion adults not meeting recommended activity levels. In the UK, as it stands, it's about one in three men, nearly one in two women who aren't exercising enough for good health. And then on the other end of the spectrum, we have this like explosion in exercise and it's kind of, we've got more people than ever signing up for ultramarathons and marathons, triathlons.

29:43We've got high rocks. I mean people are so obsessed as a weightless for these exercise things crossfit super heavy lifting programs we said Barry's boot camp peloton all of this and I'm not knocking any of that no all of that can have a place and honestly exercise is phenomenal it's so good for us so good for our mental health as well which is how we age amazingly of your bone health if you lift weights every week but there's a kind of we need to find for most people you need to find the balance in between it all and I think the temptation is to kind of do all or nothing sometimes and that's what this article was highlighting that it can be tricky and there's a very interesting new survey that came out from David Lloyd here where a quarter of our adults avoid recovery when it comes to exercise because they feel it's unproductive and more than a third believe a rest day makes them less fit or slow their progress so some people are now kind of feeling they've got to train hard but then skipping the rest and the kind of balance which I just thought was important to know.

30:41I think we also, for those people that are in the over exercising camp, they may not realise it or they're doing it. It's very hard to replace the endocannabinoids, the endorphins that you get in your brain from exercise elsewhere in your daily life, which can also be a contributing factor. And Dr. Lee Bell summed it up really clearly in the article when he said, if you exercise too hard for too long, you hit a downward spiral. So So it is like getting that high and following kind of this path. He said more exercise isn't always better. And I loved his analogy that we all have a bucket of stress.

31:15And if that bucket is already half full from daily life, kids, work, lack of sleep, emotional load, it doesn't take much extra, you know, training stress for it to overflow. And, you know, there isn't a universal threshold when it comes to how much is too much. because some well-conditioned people, I've got friends that can train, you know, five days a week intensely and feel amazing and be really healthy. But for, I know myself and Ella in particular, we know that we probably have like a day or two in us of probably more vigorous than others. And we prefer light intensity most days, like a long walk.