Optimism, Immunity and the Truth About Burning Fat

27:10I mean, I've never felt more grateful to be a millennial and to have known life without a phone. I know. It's absolutely extraordinary. So I guess there's a few concurrent conversations going on here. We've obviously got all this new data coming out. Australia has now put in their policy banning under 16s although I was reading over the weekend lots of people saying they're still on it you can still access it if we've got listeners in Australia I'm so interested to hear any anecdotes or personal experience that you've got please let us know because I think that that ban is going to be really helpful for children that are younger coming up I think it might be a bit too late for teenagers exactly but maybe for people like us with younger children it will make it much easier for us to stop them from joining it.

27:53The peer pressure. Exactly. The peer pressure of giving a phone. Exactly. But at the same time, there's also a big piece of research and guidance that's going to be coming out in April. So very, very soon to parents of under fives in England. They're about to be offered official advice on how long their children should spend watching TV or using screens. Again, I actually forgot to add this into the notes, but I was reading teachers are now reporting as children start joining reception is that they're trying to tap books and swipe books because we're just all so used to and children are so used to screens that they are tapping and swiping their books, which is quite extraordinary because it's what they're so used to.

28:30Anyway, we're not the only country looking at this, obviously, in detail. Australia, as I said, that ban came into effect in December. So it's very, very recent. Interestingly, nearly 70 % of voters in Australia supported the ban for social media use under 16. But only 35 % of people said they were confident that they'd actually successfully be able to block under 16s. And as I said, when you read, it doesn't seem like that's necessarily worked. Although the affected platforms, so things like Snapchat, etc., they can face fines of up to 49.5 million Australian dollars, which is about 25 million pounds.

29:09So if they're not found to be taking reasonable steps. So they are really holding them to account. Anyway, the UK, so they're going to publish this information in the spring about under fives, but they're also concurrently now going to be voting on and looking at doing a similar Australia style move to restrict social media use under 16s. Now, it seems very clear that Keir Starmer is not personally a fan of it from everything that I've read. And that's not going to necessarily help the cause. And I think it's quite a complicated topic in the Labour Party at the moment. I don't feel very confident that it will come in.

29:45I really hope it does, though. I feel, I think adolescence, that TV program helped in this country. I feel like that was another layer added to the discussion as well. But what is really, really concerning about it as well, social media, this is also a privilege conversation because we have to remember that parents' working boundaries, cost of living crisis, having to take care of children but having to work all hours under the sun, putting screens on occupies a child while parents are trying to do other tasks and I think when it comes to books there was that statistic we discussed once on the podcast before about how many children now read actually get access to books so many children don't have books there are charities to give children books in this country I know my publishers DK have one where they they give a child a book because they've never had one before so I think it's a part of a big issue we've got.

30:38We have to support that infrastructure. But the Academy is really clear about the concerns, of course. Social skills is one of them. Dr. Jeanette Dickinson, chair of the Academy, said, without doubt, we are seeing the beginning of a public health emergency with our own eyes. Everywhere we look, we see children and adults glued to the screens. It's as if it's happened under our noses. And she pointed to the pandemic, which we all know during COVID, children were encouraged to play online, complete schoolwork online, socialise through screens and we never really went back again and not enough adults stepped in afterwards to say put down the iPad, go out to play, make friends in the park and I think that again like I just said is quite a privileged thing because I do think that depends on what's going on in that person's lives.

31:23It was really hard to shift for adults and parents but her concern is that it shouldn't be seen as normal because it's antisocial. Yeah it's so interesting. I just want to clarify my children watch screens. I don't think most do. And it's very hard to get the balance right. So there's no kind of blaming, but I think it's a very important facet of the conversations in health and wellness at the moment. Interestingly, there are a few kind of key points. Social skills, as you said, Reid was one of the big ones. Physical health, particularly eyesight. So really terrifyingly, there was one optometrist, Daniel Hardiman, who was included in this, in the warning that children are needing glasses, increasing young ages due to excessive screen meantime, he's estimating that by 2050, around 40 % children could be myopic if current trends continue.

32:07They're concerned about it prompting a rise in ADHD as well. Again, you've got pediatricians specialising in ADHD talking about this, about how children are especially vulnerable to digital environments because of the rapid reward and stimulation. As we know, as adults, that's difficult to deal with. He said there's a lot of content that offers addictive reward responses we shouldn't be putting children in harm's way in that sense by asking them to use tech safely when adults can't that's something when i read it that really resonated with me i can't use tech safely i have to buy a thing to lock me out so how can i expect my children to be able to also it's in places you don't expect i don't know if you remember i shared that i brought my son for his like third birthday a digital camera for fun so he could like take pictures that wasn't on a phone i wanted him to have like a little camera turns out on that camera there was that snakes game thing I didn't know about and he had found it.

32:58Same thing happened to me. Yes. The exact same thing happened to me. The Christmas beforehand. Yes. Bought the girls digital cameras. Thought this would be the funnest thing. I even bought one for my friend Tessa's daughter Clara and I felt so bad. All they wanted to do was play the stupid games on the camera so they had to take the camera away. in the corner of the room? What are you doing? And he was like sat there for ages like oh he's taking pictures of the playroom. I honestly thought he was taking pictures and it was the game. Yeah. Same thing happened to us and then out of the way I know, I know.

33:25And I've done exactly the same. I've confiscated it. But also what's so scary for us parents is am I holding them back? Because I'm extreme with it. So I've always said not until they're 16, they're not getting a phone. I mean, I will be the most hated parent. I do not care. I'm so strong about it. But am I holding my kids back by not allowing them as much screen time? Because they're not up with all the trends like the other kids that watch football that know all the players and positions. My son doesn't because he doesn't watch as much TV. Yeah, it is. It's a really tricky thing to find a balance with.

33:55I totally, totally agree. I think the other thing as well, obviously, this is speaking much more to teenagers and older children, but clinicians also describing a lot of concern that we've heard a lot about over the last few years. obviously it's what adolescents also speaking to but exposure to violent imagery and also dangerous sexual behavior doctors reporting cases involving young women being pressured or forced to act out risky sexual behavior because a partner's been exposed to similar content i didn't include it in here but there was some really horrific things from a and e doctors so the glasses as well so there's now people going around on the streets teenagers wearing glasses of cameras in them and they were filming women without their consent and then they end up on social media.

34:38So girls in schools were ending up on social media in their school uniforms without having consented to it and they were being pulled down. Isn't that awful? It's so, so scary. Well, there's all these, yeah, new platforms. You can kind of undress women. Again, that's in the news of the movie. It is, trying to be positive, guys. We're filling our bucket up. But we want to ban it. But I think it's also important to realise that we are living in a very odd world at the moment. And the kind of, yeah, the societal, economic, geopolitical moves are huge. And it's normal to kind of feel overwhelmed by it.

35:13Or, you know, you read this, it's absolutely terrifying. The online world's terrifying. You then read about various different political leaders and what they'd like to do. And like, it's absolutely terrifying. And it's just not to be really reductive or overly naive. But ultimately, like, we can't control anything outside of ourselves. and so I think there is so much to say of try in the world of how easy it is to feel overwhelmed just try and control those little bits around you that support your kind of just outlook when I say well-being in terms of like just do those little nice things for yourself have a bath watch a feel good movie call your friend eat some delicious dark chocolate cook yourself a delicious dinner we can't control what's happening outside of our own little world but those little things we can control and they do make a difference.

35:59Can I just say if you need a feel good movie after all of that to come back onto a light note. There was a Christmas movie on Netflix this year called Champagne Problems. Oh my gosh. Champagne Problems. Oh my gosh. I literally was like Cheshire Cat watching it. Oh my gosh. That means I'm absolutely going to love it. You're going to love it. So if anyone needs something to feel good, go watch Champagne Problems. You'll feel amazing. Okay, Rhi, the last one. Is it true this is coming straight to you that we burn more fat on an empty stomach. The Guardian ran this just before Christmas and we thought it was a good one to cover just because it's a long-standing question in the world of nutrition.

36:32There's loads out there on like fasted exercise, not fasted exercise. Lots about young women on this or women because I think we talk a lot about fast exercise and hormones and the impact on that. So yeah, good moment maybe to use this headline to step back and see what retells us the science actually says about the topic. It is crazy, isn't it? Because we're still seeing headlines like this. They are good clickbait though, aren't they? They are such good clickbait because I think this is where that Fitspo thing online came from where go and burn as much energy in the gym, don't eat breakfast and wait until you've worked out, which I think is very, very unhealthy.

37:08So essentially, this isn't true for everybody that you burn more fat on an empty stomach. It's the type of exercise you're doing, the individual differences we have. And I think ultimately the data is misinterpreted to make these headlines. So when you see things like this, it can really scream the message that fasting is the best thing for us in the world. It's really good for our bodies. And we have to remember that the way our body uses energy is very different. So we've got our metabolism. You've got different energy sources. You've got your fats. You've got your proteins. You've got your carbs.

37:41Our body's preferred source of fuel is to use glycogen. And it's carbohydrates that's stored around your muscles, around your liver. And we want to tap into that energy source. However, that tends to happen when we go to the gym or we suddenly up our energy expenditure like we're running for the bus. But everyday life, we tend to burn fat. Like walking tends to tap into fat stores. And where the weight loss sort of comes from and where it's mixed is that there's a few like short term studies that suggest that exercising in the morning after an overnight fast of 8 to 12 hours. may, may, I use the word, increase fat oxidation.

38:17So the burning of fat during the workout, sometimes by up to 20%. So that's kind of where it comes from. But there's also so many other studies that point to different things. And they date back to 2015, where you've got some that said that exercise following an overnight fast was more effective at reducing body fat compared to non-fasted. But participants who trained fasted also then showed higher stress levels. and then higher stress levels of cortisol in return could actually impact your weight loss because it means your appetite is often spiked. It means that you then promote fat storage because that hormone, chronic stress, we know can promote fat storage in many studies.

39:00And then we often don't look at the different population groups. One bugbear of mine is that you get these headlines based off these small studies and it will be on 12 men with diabetes or, you know, 20 women that are aged 60 plus. And then they apply it to like the whole population. I think we just support you there. I think that's such an important point because what you see generally in terms of, let's say like misleading contents online, where it all gets a bit murky and confusing. It's not that it's totally wrong or comes from nowhere. Like there's always a seed that plants the conversation.

39:40But the key thing is that to your exact point, it will be a study on 12 middle aged men with diabetes. Does X, Y or Z to help them? That can't necessarily be translated to billions of women, you know, of like going through the menopause or whatever it is. Our bodies are different. and of course we all have this like completely individual need depending on what our day-to-day looks like and how much time do you spend sitting at a desk and how much do you move and how much have you slept and how stressed are you and all the rest of it but then beyond that we obviously have just like groups of people of similar ages body weights etc and none of that comes into it so often when you see things it's not that it's just fundamentally wrong it's just that potentially the information has been slightly misinterpreted to go from something not niche but a small group of individuals to the entire population.

40:36And I think fasting is one of the best examples of that. Because outside of even just exercise, there is good evidence that fasting can be good for your health, but not for everybody all the time. Imagine being pregnant fasting or telling children, oh, don't eat breakfast in the morning. Off you go to school. And that's a big problem we've got. We don't want kids to be hungry going to school. Trying to give my children breakfast is honestly like pulling teeth. It's so interesting that we... I've got the opposite problem it's like a three round gourmet thing and I've like we gotta go oh my god have more they are the slowest eaters in the morning and I'm like guys I've already missed one train you just eat a half a piece of time I know I know bless them and but I thought I'd put a quote in from it's a bit geeky but one of the leading researchers in the world I think she's great Courtney Peterson she's at Harvard um she actually conducted the world's biggest randomized control trial in 2019.

41:27That's like gold dust. And the research she has on fasting, the benefits, she said, we found that daily intermittent fasting, so that's eating regular meals during a specific window. I want to highlight that, regular meals at a specific window. We're not skipping whole meals. They're still eating, but just within a timeframe between 8am and 4pm or 11am and 7pm. Because we've got to remember our lifestyles are different. Our jobs are different that doesn't work for everyone she said that this fast that normally adds to about 16 hours does help people lose weight but it's because it's the equivalent of around 250 calories a day you're losing from snacking or you know you basically missed a meal away haven't yeah you've missed like that second part of your evening dinner if you last ate at seven or you didn't have breakfast you just had brunch so it doesn't help you burn more calories like this headline suggests you know if you work out fasted you're burning more calories it's not that it's just that it helps you eat less over that time period.

42:22And then in return, it reduces the hunger hormones because you get used to the regularity of that time period. And in the studies, they've said that people that practice intermittent fasting feel less hungry in the early evening because their body has adapted to it. And the biggest misconception, I think, is that it will make you lose too much muscle mass if you're eating at the right time. But I actually see in the clinic such negative impacts of fasting because it's so difficult to apply to everyday life, the unpredictability of everyday life. It just doesn't fit unless you are somebody that's very blessed to be stable, to have the same routine every day, to be able to maintain it.

43:03Often that's men because they don't have hormonal fluctuations. And I think it benefits men more than women. They don't have the week before their period. No. Or the period itself. They don't have to worry about that. So anyway, I think, you know, I could go on forever about working out. But fasted workouts, essentially, the research suggests that, you know, how our muscles adapt, change. But ultimately, it can cause blood sugar crashes. And then we go throughout the day, your cravings hit. You are going to have a spike again in cortisol, a drop. You're going to crave different foods, more coffee afterwards.

43:35And it's a knock-on effect several hours later of fasted workouts for women, especially, that are negative. I wrote loads for this. I've got to cut it down. There's a new study, just one 2025 study in food science and nutrition that looked about what we know so far for women, with intermittent fasting. And for many people, for some women, it can help blood sugar responses and overall metabolic health. But again, it does depend on your age. And if you are trying for a baby, fertility, many of the studies are short term and small on animals. And I've actually got a voice note from our sports nutritionist in the clinic, Abby Robertson in the Retrition Clinic, just to give us a more balanced overview in terms of the headline.

44:16Hi, it's Abby. I'm a registered nutritionist and sports nutritionist. And the question around whether faster training will ever be good for females and also on the flip side of that, are there any negative effects of that is something that really comes up quite often. The short answer from research is this really depends on the context. Most of the evidence that we have in this space suggests that the biggest driver of hormone disruption isn't the physical fasted exercise itself. It's something that we call low energy availability. And it's effectively where you're not consuming enough energy to match the amount of energy that's outgoing from your body.

44:51So that can be through exercise as one of those factors, but also just going about your daily activities, because we know we burn significant amount of energy doing so. so women we know are generally more sensitive to small changes in energy balance than men and overall this can lead to what we know as something called red s if it carries on for a prolonged period of time and this effectively refers to relative energy deficiency in sport and it's where the body effectively starts to down regulate reproductive thyroid and metabolic hormones to conserve energy because our body simply doesn't have enough to match what we're putting out in terms of energy.

45:28Negatively, there are the negative effects of this, which are things such as menstrual irregularities, bone health, recovery and overall well-being. So it's something we really want to avoid if we can as exercising women. We also start to see things like functional hypothalic amenorrhea, where periods basically stop completely because the body perceives ongoing stress and under fueling and it's the combined approach of that which can lead to the complete the loss of menstruation and cortisol plays a role here as well and that's something that I think a lot of people think about when they think of fasted exercise and stress in the morning.

46:08We know that cortisol naturally rises in the morning in our bodies so cortisol is obviously our stress hormone but we also know that fasted training can effectively add to that stress response particularly if it's frequent and intense training that's happening. Research does show that women burn more fat in fasted sessions. We know that the science is there. However, and a really important message here is that when other studies have looked at comparing the effects of exercising fasted versus exercising with fueling beforehand and over the long term there's actually no change in body composition whatsoever between the two groups implying maybe short term there may be some form of fat loss or additional fat being burnt during these exercise sessions when when they're fasted but in the long run we know that the effect on body composition is very limited so if this is the driving factor and if you're going to do fasted exercise because you think it's going to affect body composition more beneficially then then it's something that I would suggest you look more into and try fueling yourselves, especially if you are struggling or you're feeling weak or you're feeling like you're unable to complete your session because you're tired.

47:21So we know fast energy is probably unlikely to be beneficial for women only because of the effect it could have on our hormones. However, it's such an important message to people to say that we're all completely unique. You know, one person may feel completely fine exercising fasted, especially for low intensity sessions, whereas others really may struggle. And I am one of the latter. I can't exercise myself without eating anything, but I have friends and peers who can. It's the way that your body is and the way that your body reacts to it. But what I would suggest, just to make sure that your body is really getting enough energy that it needs to be performing and recovering, because that's also a massive side of training and exercise too.

48:05I would really suggest trying to just take on a tiny bit of fuel, anything that makes you feel like you have something in you. It could be a shake, you know, a simple smoothie. It could be half a banana, a small slice of toast, anything that makes you comfortable and feel like you can still exercise and not uncomfortable. acceptable but giving yourself that little bit of something for your body to go off but like I say it's completely unique and something that absolutely can be explored with a nutritionist if it's something that you struggle with and I would recommend it but the message overall is fasted exercise isn't inherently bad it's just something that over long periods of time if it's intense can lead to some negative health effects so it's something we want to watch out for

48:51okay we're going to go into our trends today and our first trend is the year of the cabbage re sent me this on whatsapp last week and i just so didn't see the year of the cabbage coming i so didn't see it you know it's in so many outlets now oh my god since we did it once you said it i saw it everywhere this line comes from vogue 2026 is the year of the cabbage meet the most underrated leafy green which i just really appreciated obviously they had such a chic image including a cabbage but according to vogue cabbages that it vegetable of the year obviously we've seen this cycle before like i'm sure everyone remembers beyonce wearing the gray sweatshirt there's a kale on it what was that like probably 2016 is yeah we've had turmeric we've had cauliflower it's cabbages turn it does actually make sense i think if we look at our kind of other trends we've looked like fiber maxing obviously best trend ever um something that's really weird about cabbage is that for my science of nutrition book the publishers back in 2020 wanted the front cover to just be one single image of purple cabbage and i said no that looks like restriction i don't want that on the book i get that it's minimalist and arty but i wanted a diverse range of foods because that's what i'm about abundance yeah but actually they predicted a trend predicted a trend do you know what it's so and i'll often be like oh if i don't know press want to run a recipe i'm like oh i wouldn't do that one because like no one really likes cabbage so we got it all wrong but i think it is interesting so obviously we're seeing trends of fiber maxing of gut health fermented foods cabbage is what's it's the center of all of that because obviously fermented cabbage is sauerkraut kimchi etc it's cheap it's widely available but interestingly looking at the numbers so business Insider reported that menu items mentioning cabbage have increased by around 20 % year on year over the last two years.

50:42And Pinterest predicts, which is a kind of, yeah, I guess it's a trend prediction report they put together, has dubbed this cabbage crush because we've got searches of cabbage, things like cabbage dumplings up 110 % over the last year. So yeah. So why is cabbage good for us? Why is this a good thing, Rui? I'm going to make some of, pull out the recipes in my books that have cabbage in them. Cabbage is great because it's full of fiber. And you can get different color cabbages with different phytochemicals, depending on if you go purple or green or dark green or whiter varieties. And it's important to remember when you're doing a 30 plants a week, that will count.

51:19So like just like different peppers count. It's not like a hispy cabbage is different to, as you said, like a purple cabbage. That would give you two of your 30 points. Exactly. It's low in energy. So, you know, I don't like talking about calories, But of course, you can eat more of it, basically, you know, fills up your plate. Vitamin C, vitamin K, just good for gut health. It's just a nice vegetable. But it does make me think, again, of Charlie and the Chocolate Factory cabbage soup. And that's what they'd sit in that bed, all four of them, and eat. And it just feels, it feels very much like a peasant food that's going to have a moment, which is quite nice.

51:53We watched the really old, like the original Charlie and the Chocolate Factory movie at the weekend. Oh my gosh, it's absolutely wild. It's that song, that imagination song. I know. It's absolutely fantastic. But the other thing, obviously, with cabbage is you can make, as I said, your kimchi or your sauerkraut. It's actually quite easy to do if you want to add more fermented foods. What I'd also recommend is roasting cabbage. Love. Yeah, so good. Goes kind of crispy. Goes crispy. Unless you add loads of olive oil and then it's like soggy. I love hispy cabbage. Love hispy cabbage. On the restaurant menus.

52:24So good. And then you roast it. I have got a recipe, actually, in quick wins. And weirdly, I did an event in Bath last weekend. All these people kept saying they've made this recipe with hispy cabbage. And I thought, clearly it's the year of the cabbage because I've never heard that before. But you quarter a sweetheart cabbage and then you just fry it until it's lightly charred and then roast it with butter beans, red onion, and you do that all in this delicious miso maple glaze. Pop it all in the oven until the cabbage goes kind of tender and caramelized. The beans are a little bit crispy. And then you add loads of spring onions, sesame seeds, and coriander.

52:57super easy and the cabbage is the main event and cabbage is also really cheap which is great and that's so balanced because you've got beans for protein cabbage for the veg the fiber i love that i was also going to say did you love bath because bath is my home like near my home oh it's such a lovely place the best city in the world it's so so nice yeah it's absolutely gorgeous okay our second trend is like this one in particular the headline comes from the times it was i tried blood cleaning the latest wellness bad. As I said, we've seen it a fair amount. So obviously this is kind of luxury wellness, but these trends do make headlines because they are obviously so extreme.

53:36And this article in particular followed a writer who tried out the procedure. Rhi, how do you say it? It's apharasis? Apharasis? It's the name of the procedure. Oh yeah, apharasis. Okay, there's apharasis. Okay, thank you. It's offered at various different private clinics. And this one in particular, they were saying the price is about£3 ,800. And this session, quote unquote, cleans your blood of heavy metals, microplastics, so-called forever chemicals, pesticides, herbicides, excessive lipids and inflammatory markers. I also think, Rhi, you'll have all your own thoughts on it. Generally speaking, she's shaking her head.

54:15I thought you were going to think that. I'm not about to endorse it just before you panic. No, what I want to say is that we cover lots of trends. You guys know we've talked about it before. like neither of us for example are big fans of things like green powders whilst i am not a huge fan of things like that inherently speaking it's unlikely that there's anything you know deeply damaging other than just being you know expensive we and you could spend your money more wisely i don't think we cover that many trends that i would say oh my gosh please don't do this other than i don't think it's a great use of your time and money whereas with this this is scary And it's so invasive.

54:51They take your blood out, they separate it into different components so you can filter the plasma, then recombine it and return it via the other arm several hours later. And the founder of this clinic said, like, it's not a pampering treatment, it's a medical procedure. Yeah, it's like kidney dialysis. It's like you're hooking people up to dialysis. Exactly. That's what it's most similar to. But obviously, instead of filtering whole blood to do the work of the kidneys, you're separating blood into these components, plasma, platelets, red or white blood cells, before removing, replacing or filtering parts of it.

55:24So they have used procedures like this in hospitals before blood donor centers. Obviously, it is used to treat some very serious conditions. But this is very new to take procedures like this and kind of rebrand as a detox or anti-aging intervention for healthy people. I mean, it's just very extreme. Orlando Bloom is a big fan. He was talking about it. That's, I think, why it got picked up. I just feel celebrities on that level shouldn't talk about it and they should keep it private because I don't see what gain that A does for his image or reputation, but equally for an industry that is so fraught with just fear at the moment.

56:09Because this is extreme. It's very risky. Please, if anybody's done this, check their medical professionals, please, please, because that is terrifying. But your body does this. Your body naturally has a system to filtrate these things out. We talked about it two weeks ago, didn't we? Change your lifestyle. And it's a warning to say there's no meaningful clinical studies into aphirosis as this sort of treatment. And, you know, in 2022, there was an investigation in the British Medical Journal, which was examining similar types of procedures that had been popularised for long COVID that raised serious concerns about efficacy.

56:46you won't be surprised to hear so there's no good evidence that filtering blood and healthy people improves outcomes beyond what the body's own systems do but i want to say but we're all scared of things like microplastics and so it all just becomes i hate to say appealing i'm not sure this is appealing to most of us because it is so excrement anyone who's remotely squeamish is not going to want to do it either but when you're vulnerable so i've got a lot of clients that come to me that have spent money on these test kits and all sorts of things or gone for a procedure perhaps like this. And they go because they're in a place where they're experiencing all sorts of different thoughts and feelings and emotions.

57:24It can be out of fear. It can be out of a promise of a better health. It's just such a vulnerable space to be in with your health right now. And if you've got health anxiety or all sorts of things or a high pressure job or your performer, I can see completely how you fall victim to it. But we should go back to that article, Ella. yes exactly so if you missed it i think it was our episode two weeks ago and we went through this bbc piece called how to help the body detox itself and it was as it sounds a provocative headline but actually it was very much talking exactly as we said that like if you look after your body with whole foods eat lots of fiber drink lots of water move your body etc your body is well set up to quote unquote detoxify itself and so you know there shouldn't be a need to do this obviously looking at our lifestyles important for our general health of course but like the level of extremes it's just it's really scary i don't know it really freaked me out the pictures really freaked me out you know what i'd rather raise and there was actually a question from a listener um maybe we'll cover it on the extra scoop things like our bone density and things that are just commonly issues in this country you know osteoporosis in women in this country is huge and there are so many other things to be focusing on and instead cleaning our blood yeah anyways anyway anyway so okay things to do from this episode don't worry about fasted exercise don't clean your blood try some hispy cabbage and eat dark chocolate because that produces more stem cells yes exactly know that your outlook can make all the difference try and find some optimism and gratitude where you can and step away from your phone but also feed your gut bugs because it'll help your sleep exactly i think that was absolutely jam-packed and also everybody we've got a new email address I think we should remind you about for our episodes that come on Thursdays yes hello um at wellness hyphen scoop.com so nice to hear from you guys in there so keep it coming we'll be back on Thursday we are talking about eating well on a budget blood sugar spikes magnesium Rhi's got some more stuff on um some books she's been reading some new things she's been cooking um I've got some book recommendations as well you guys have shared some recommendations this is going to be jam-packed so we will see you on Thursday bye

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