Sweet vs Savoury Breakfasts, Celeb Supplements & ACV Shots

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1:04hi and welcome to the wellness scoop your twice weekly dose of health and wellness inspiration and as always we are both here as your hosts i'm ella males and i'm rihanna lambert we have got some incredible questions coming up for you on today's show so thank you everybody for sending them in on our lovely new email address ella let's do it re before we get into our questions what are your recommendations for us this week mine is um one that i have to say i didn't do for the whole of january very well unless i was working and that was get outside more i don't have dogs to get me out on walks so sometimes you know i really struggle with motivation to get outside but this weekend there was a rare moment where it wasn't raining for once you know it's rained every day so far in the uk in 2026 I know, it's grim.

1:54I saw that as well. And in that window, that pocket, it did rain again after I'd done my job. But we've got this amazing big tree, a big oak tree at the bottom of the garden. I feel so lucky and it's where our squirrels live and every year they come out of the oak tree and I just love it. But all the leaves fall on the garden every year. And every year I have to rake them up, pick them up, put them in a wheelbarrow, take them to the side, put them in the bag for the recycling tip, whatever. And it took me about two hours to do this task. But wow, did my mood change, Ella. Good workout. Such a good workout.

2:25I'd inadvertently been to the gym on the same day because I hadn't managed to fit it into my working week. So it was too much. Needed a lie down. I did. But it made me take note of how much better I felt and also acknowledge how hard it's been because it's rained every day and because it affects our mood, because it's been dark. And my daffodils just give me such hope, Ella. I just look at little things in the garden. I'm like, spring is only actually a few weeks away. My daffodils, I think they're coming. Yes, they're coming. Do you remember a A few weeks ago, we said, yeah, if I get nothing, then I'm clearly have no green fingers.

2:58Look, I don't think I'm super green fingers, but at least some daffodils are. They look like they might join us soon. Yay. And do you see how happy that makes you? Such little things and seeing a pop of color and knowing that that's around the corner. So it's a bit of a holistic one for me. And then my other thing is that I got to record a video and you'll see it on my retribution socials of Dr. Amir Khan. I'm just so obsessed with him, Ella. He, in a healthy way, as in... Is he going to feel weird listening to this? He might do. I'm so sorry, Amir, but he knows. Guys, it is Valentine's Day after all.

3:34Sorry, Amir. We are animal Valentines because we love animals so much. He's the president of the RSPB, so the Royal Society of the Protection of Birds. He does all of this amazing work to kind of reduce the environment that animals are currently kept in, you know, cages and transport. We just share so much in common, food, health. And I just had so much fun. So actually speaking to like-minded people, listening to our podcast is definitely a must for social interaction. That's my thing. How about you? Oh my gosh. I so agree. Do you know what I have to say? Last week, the rain really got me down.

4:11It doesn't happen that often. And I'm like, I'll still go for a dog walk kind of gal but it was like a swamp and there was a moment I was like oh my gosh just where do you put the like I know this is such a stupid question as a dog owner do you wear like a big anorak you can't take an umbrella if it's windy and then you've got the dogs do you have to put them in the bath well it depends the sausage in particular obviously we've got a mini long head sausage who's I mean she's so small oh my gosh she's so yummy she's such a queen as well she rules the rules but she obviously her tummy is so close to the ground so that we've got the other two dogs are spaniels and they like they're muddy when you get back but they just need like a toweling off sometimes even it's really just their legs it's not bad but because you can literally hear her like clapping in the mud it's just like the belly like squelches along I mean it's absolutely gold because dogs don't smell clean but you can also wash her in the sink yeah because they don't lick themselves clean like cats do they because I've got a cat and I don't have to worry about that they you have to wash them yeah and they get absolutely filthy anyway one of them loves to run fox poo as well which is as foul as it comes anyways it's good for your gut microbes Ella remember what Tim Spector said one week said if you have a dog you are sharing those lovely muddy bugs well my youngest is always snogging the dogs and my husband was like don't do that it's disgusting they eat fox poo and I was like Well, exactly what I said.

5:34I was like, oh, this leads to good for her bugs. Anyways, have you got any other recommendations for us this week? Do you know, I did start a new book, but I think I'm going to wait until I finish it before I give it a little shout out. So mine is literally just try and get outside and listen to your own advice. So for me, it is early bedtimes. I'm going to try really, really hard tonight, even if I'm in bed, then winding down to just get into bed earlier. I love that. Good for you. Well, I gave you my two absolutely pathetic recommendations on Monday, Bridgerton, in case you haven't seen it. That's not pathetic.

6:07That's legendary and a global hit. Thank you, Rhi. And I've started watching The Summer of Tempority. I feel like I'm so late to trends because I feel like this was so popular a while ago and I'm just so late to the party. And I always do this. I did it with Poldark over Christmas. I watched Game of Thrones like five years after I come out or something. Anyways. is that's a different subject game of friends have you heard about something called younger that's what on my list next my makeup artist melissa was saying i have to watch younger on netflix oh no apparently it's like i the summer i term pretty or like the other thing that everyone's hooked to i think i saw my friend tessa watch oh so i'll probably watch it in three years then yeah maybe five you know um i will tell you shrinking is i don't know if you've ever watched it's apple tv did you ever watch a show called this is us is that the one with the rabbi no that's nobody wants this oh no it's mandy moore that's in this is us she does all the soundtracks for the triplets yeah she's she's an amazing singer for disney i thought this is us was the best almost the best show i've ever seen just for the like emotional complexity in there it tracks basically these triplets over decades and mandy moore is the mom and it's it's just a really like it's it's the reality of life and it it captured with such emotional intelligence and depth, the kind of trials, tribulations, ebbs and flows of what it is to be a human and the highs and the lows, the losses and the wins.

7:32And it's so beautiful. Anyway, I've never found a show as good as that in terms of the emotional intelligence and shrinking, which is on Apple TV, the third season's just coming out at the moment. It has Harrison Ford and Jason Segel's his name. Anyway, they're therapists and it's really warm and funny, but it has again, some real kind of depth, some loss some navigation again of like difficult things in life but it does it with this kind of amazing warmth anyway it's sort of feel good but it has a lot of meaning in it it's not like the summer i term pretty which obviously has so far limited me like it's a rom-com it's a chick float it's super fun whereas shrinking has a beauty in it anyway it's brilliant but if harrison ford's in it and to make you laugh based on harrison ford just youtube the allison ford um no harrison ford an Alison Hammond interview that she did on This Morning with Harrison Ford and also Ryan Gosling's in it and it is hilarious you will watch it Alison Hammond just makes me laugh she is just a ray of sunshine as far as I'm concerned and that's just something funny if you just need to laugh you know Harrison Ford doesn't eat meat for environmental reasons I love that we'd love that

8:46right shall we take our questions today from our listeners yes our question one it comes from Florence so thank you Florence um she says I absolutely love the podcast and how clearly you explain things I can be really rubbish at eating breakfast but making a breakfast smoothie often means I can get something nourishing in I usually use oats and banana as a base then add dates peanut butter flax seeds and similar ingredients I've seen loads online saying that blending foods like oats or banana reduces their nutritional value. I'd love to hear your thoughts. I love this. You're not doing anything wrong by blending it at all.

9:17Nutritionally speaking, it's fantastic. You know, it doesn't remove the fiber or the nutrients. You're still getting the vitamins, the minerals from all those delicious foods. They're still there. Do you know where I think this all came from? Do you remember? Oh gosh, I was going to say five years ago. I bet it was longer than that. Innocent drinks had a bit of a kind of, feels like a bit of PR battle where they had become so popular and people were drinking so many of these carton smoothies and there was a lot of press basically then saying smoothies are bad for you because they were looking at sugar they were looking at sugar content of things that were and I only just remember innocent because it was the biggest brand so it was often in the news at this time and it was basically kind of saying these aren't the same as eating a banana or a pineapple and i think it created this fear that homemade smoothies where like florence you're adding flax seeds oats various other bits and pieces that it's the same whereas actually it's a very different process to make them and one is just fruit and another like florence's actually has got healthy fats and proteins and all the rest of it and so i think that's where this misnomer on smoothies came from.

10:26I think that and glucose goddessing again probably didn't help. Yeah, 100%. There's a huge difference between a shop brought smoothie and a homemade one like you just said, Ella. The reason that the fear comes in is that it's the physical structure of foods that changes. So it does hit your bloodstream at a more rapid rate than if you were to eat the fruits in isolation, which I think is what's really important to know is that you're breaking down cell walls by blending you know in a blender it just means that carbs can access your like the lock and key effect in your cells very quickly they can unlock it and insulin and they can take off and do their energy role in your bloodstream really really quickly compared to having to actually chew the food and go through that digestive thing which is why you do want to be adding your nuts and seeds and healthy fats and proteins and not have only fruit not because you've got rid of the vitamins, minerals or fiber of the fruit that's still there.

11:19All those benefits are still there. But you do want for kind of more sustained energy. It's going to be gentler if you're including those other things. 100%. To make it a balanced breakfast, you have to remember how to make a balanced smoothie. You need some protein, you need extra fiber, healthy fats in your fruit, and then you use your base, what plant milk you're using or cow's milk or whatever it is that you are choosing to blend your smoothie with. So yes, I wouldn't worry. I think that sounds like a delicious start but what I would say is if you're having smoothies try not to have them every single day of the week try sometimes to chew because actually chewing is a really important process with our digestion and by having smoothies every day you are cutting that out so maybe have them four days out of seven in the week I find them so helpful always have on busy days we're actually making a breakfast where you're going to get five plus different kind of plants and get that balance in just takes maybe a little bit more time than I actually have.

12:19Whereas I find a smoothie like you, Florence, I'm not like a massive breakfast person, but I know that by 10, 11 o 'clock, I might be absolutely starving and I'm not going to have time to get something good. I find smoothies so helpful and same with the kids on. It's so colourful, aren't they? You can really mix it up. You can make it fun. Like what colour am I going to do today? Totally. And then I'll have some like peanut butter toast on the side, which is so quick and easy. But then I've got this like, because I'll buy mixed bags of frozen fruit and frozen cherries and all these things. And then having this to help them get 30 plants a week.

12:52In particular, I find smoothies as well as like a bean chili type thing. My two kind of wins in terms of helping families eat 30 plants, because there's no way my kids would eat things like leeks, like we talked about the other day, but I'll put it in a base of a chili or whatever. and then same with the smoothie they're getting different blackberries, blueberries, strawberries, raspberries, cherries etc. I love that and do you know what it leads on nicely to a question from Laura Ella. Exactly okay so Laura said I love the podcast and how consistent your advice is thanks Laura. I've recently ditched a very expensive greens powder we're going to talk about this greens powder next week which will be very interesting.

13:31Laura has also said I worked with a nutritionist and now have a simple supplement routine that fits my life at 49. Your messages around regular balanced nourishing meals have really landed for me and are especially after years of restriction and fads. So my question today is about diets and lifestyles that focus heavily on glucose. My parents swear by savory breakfast, moving after eating, drinking apple cider vinegar shots and similar habits. I understand some of this overlaps with whole foods and regular eating. What about the rest of this? I wrote Rhea a note saying, Rhea, can you tell us about sweet versus savoury breakfast?

14:04Because I feel like this has been, I'd say a big debate, all things are relative. But like, I do think sweet versus savoury breakfast has been a bit of a debate in the last year or so. And people saying, don't ever eat a sweet breakfast again. Hence, we talked about it on Monday, the steamisation of oats and oat based breakfasts. I'd just rather people just got the breakfast in that contributes to their daily nutrition and fibre intake. You know, unless you are pre-diabetic or type 2 diabetic, you don't need to be as focused on sweet versus savory, but it's figuring out what works for you. And I agree, Ella, a lot of the glucose centric habits, you know, that follow, they are sensible nutrition tips.

14:40You know, it does make perfect sense, doesn't it? To have a savory breakfast, and then you're going to have a very stable blood sugar balance. But is it realistic? And also then are you getting your fiber day? Are you getting fruit into your diet? Because actually we know that fruit's really good for you. And there's actually so much nuance here, you know, fiber, individual variability to foods. So I remember attending a lecture a while ago, and I think it was Tim Spector again, I've mentioned him quite a lot actually in the last few episodes. He was saying that he responded very differently to his wife with grapes when measured looking at blood glucose responses.

15:12And we have to remember that we have individual variability, but also large clinical studies using these CGMs. So continuous glucose monitors, they're not fully accurate. I know we've discussed that before. You know, you sometimes need to test up to 70 times, it's said, to get an average reading that could possibly be accurate. But the PREDICT study that we have consistently showed that everybody has such a different postprandial glucose response and post-meal response. And our gut micro-vota helps shape this, you know, what garden do we have down there at the moment in our gut of bacteria? That also impacts how we respond to different foods.

15:49So I think what's really helpful here to think about is what type of day do you have ahead? I often say to my clients, if you have the type of day where you know you've got a lot of time to eat lunch or have a snack, I wouldn't be thinking about it as much if it were a sweet breakfast. But if you know you've got to survive quite a long period of time before the next meal, I tend to go more savory. That could be a little tip for people just and then have my fruit as my snack that morning instead of as part of my breakfast but this is overthinking food ella i think a little bit i think for most of us it's just getting a healthy breakfast in and i think it's just the simple things like sweet or savory just think about like how do i make this in the simplest way as rounded as possible so you know what you've got in your notes here which is so true like you could have just some like super refined bread with a fried egg on it well it's savory but the refined bread could still not be fantastic for you necessarily if you're then going to have a sandwich on the go and all the rest of it later.

16:52Yeah, exactly. Whereas you could have a bowl of porridge and that you've topped that with your sprinkle of different flaxseeds and there's some nut butter and some raspberries and you've got a way more rounded breakfast there. Maybe you've even put some kefir in it. And so I don't think you can kind of dogmatically say one or the other. I think it's just, can you make it more rounded? So with the egg and toast, could you add a bit of avocado or could you have some berries on the side or etc. Anyway, so I think for me, I would be thinking much more about like, how can I, in the simplest way possible, make this as rounded as possible?

17:24I agree. Remember that our responses are individual, not universal to food. Now, apple cider vinegar. Look, there's mixed research on this for and against. In fact, for some people, it can make stomach acid worse depending on when you're consuming it. For other people, it could be beneficial for gut bugs. But I think a lot of the talk about this came a lot many years ago actually and I think it was in the fasting world as well and for people to try and reduce appetite which I thought was a bit of a diet culture type trend because it has died down now do you remember when it was absolutely everywhere I feel like this has come and gone in like certain different ways for a while and looking it up this is just such limited research on this like there's a tiny bit showing it could lower inflammation but that's because of gut bacteria links like it's not even the apple cider vinegar it's just support your gut health lowers inflammation so which kimchi will also do yeah and not all of them were the same because you can get different quality apple cider vinegars and it's the mother the main part of it um which you can also use in a salad dressing like apple cider vinegar is a fantastic ingredient i think in a salad dressing it adds a really nice tang for example so it's definitely not saying apple cider vinegar is not good apple cider vinegar is actually an excellent ingredient both for flavor and nutritional profile.

18:43But there's very limited evidence that saying having it by itself as a single shot is beneficial. I think it was like for weight loss. I remember a lot of people were discussing it as a weight loss tool. And there was like two teeny tiny studies that weren't very good quality that pointed towards this. Suggested it might. Yeah. So when you see it, there is a teeny bit of thing. As you said, Rhi, there are a few small studies, a tiny bit of evidence. It's pretty weak. It's pretty mixed. And I would say, look if it really inspires you and you feel great doing it I wouldn't say this is a trend to have any concerns about but it is probably worth buying like a raw unfiltered organic one that has the mother in and all the rest of it because if you're going to be shotting this which isn't phenomenal for your teeth have the most benefit it can do I certainly wouldn't start doing it but if you like doing it there are many worse trends to follow but remember unique response to food might not of grew of everybody to start a day with a shot of apple cider vinegar so try in a salad dressing exactly

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20:42Directed by Rupert Gould. Written for the stage by Stephen Adley-Gierkus. Get tickets at dogdayafternoonbroadway.com. You all know me. I'm about adding more in, not cutting things out. No fads, no diets, just evidence and transparency. And right now in the UK, everyone, 96 % of us, that's 96%, are not getting enough fiber. It's one of the lowest figures in the world and I couldn't ignore it. So we've spent years obsessing over protein and other trends and I'm delighted to share that after a year in the making, my new book, The Fiber Formula, is available to pre-order. I have answered every question from gut health and energy, cancers and heart disease to ageing skin longevity and even microplastics.

21:30Built on over a decade of clinical research, it gives you my fibre formula. 30 grams of fibre a day, 30 different plants a week, 30 chews and 30 minute meals plus 60 delicious minimally processed recipes to make it doable. I've done the hard work so the protein, fibre and plant points are all laid out for you. I'm a small fish in a very big murky pond of wellness books and so your pre-orders really do matter and they help my message reach more people if you head to the link in the show notes or any bookstore or on Amazon where you can get 15 % off and a lowest price pre-order guarantee the next question we've got is from Brianna and do you know that's one of my favorite names I love that name Brianna it's such a lovely name has a really nice ring to it doesn't it this is a great question.

22:21Does the order you eat your food matter? I always try to eat a balanced plate, but now that I'm in my forties, I've struggled a bit with above average blood sugar. I've seen claims from wellness influencers that eating non-starchy vegetables and protein first can improve blood sugar control and reduce inflammation. What are your thoughts on this? I think before we answer this, it's probably good to be clear. What I think Brianna is referring to is this trend where you would like, I don't want to spoil the answer first. I think it's a very odd way of living your life but you would have like yeah some sort of protein or some raw vegetables before you eat the rest of your meal which it's just a kind of dogmatic way of doing things to some extent now if what you mean is you put out like a crudite platter before dinner and everyone has a snack fantastic but there's something weird about like going out for dinner with your friends and doing this I feel like we're getting down a very glucose centric subject today as well.

23:16The food order in research, and we've got to remember in controlled settings, can make a small difference to how we respond to food and our blood sugar levels, but it's not a magic bullet. And I think it's more for people that really need to be addressing this. For instance, if you are type 2 diabetic, it could enhance your responses to food. But we need a lot more research here. And there's some clinical studies using mixed meals that show that having more fiber rich vegetables and protein before you eat refined carbs, like a piece of white bread or something can benefit us by slowing the glucose rise a bit and the absorption of food.

23:54But what I would say is that we're all lacking that anyway in our diets, more fiber. And actually, if we ate a meal that's already a balanced plate containing more of these fiber rich vegetables and foods that we know we should be making the heroes of our plate, then we'd all have better blood sugar responses anyway. So we know that the research varies because they use CGMs, continuous glucose monitors. We know they're not 100 % accurate. And in real life, like Ella said, it's just not attainable. And I think this is drawing on the line for some people, it might be helpful, like I said, with a condition, but on orthorexia slightly, and we've mentioned that before in previous weeks, where we are really, really trying to eat in a certain way.

24:36And if it becomes very rigid or you panic about what order you're eating your food in it's really not psychologically healthy so that's my response to that ella i just think we need to eat more fiber get more protein from fiber rich foods try and get more pulses and beans in because that really helps with postprandial glucose responses and when just not eating enough of them totally and we've got to remember the joy of food you know and and sitting down for a meal together and really enjoying it now do we want balanced plates most of the time like yeah that's going to make us feel really good And so, you know, if you're having a pasta, lovely to have some, you know, protein with it and any kind, lovely to have some salad with it on the side.

25:15Like for sure, let's build a balanced plate when we can. Lovely. But I think it's probably more overall balance we want to be thinking out versus getting like too overly specific because it just then the level of structure required. I think it's hard to have the same level of joy with that level of structure as opposed to thinking like what should we make for supper oh okay I'm gonna make this pasta arabiata for example or pizza and then how do you can't it's all in one meal totally but like well let's have a lovely salad with it you know great that's a lovely thing to do but don't stress about it but I I worry it's just a bit too stressy it's too stressy everybody do what you need to do certain conditions always ask your health care team around you as well before you embark upon anything new of your diet so we move on to a theme ella our supplement theme today which i'm always delighted to cover i'd never heard of this supplement actually before we got this question in from so many now there's so many okay so roe said i love the podcast and often share your insights and recipes with friends well we love that roe thank you roe has a question about nmn i've seen lots about it on social media including celebrities talking about taking it for aging and health does it actually make any difference overall health or aging i feel like i'm losing touch with the world from my social media hiatus it's not a bad thing ella i'm gonna be honest missing out on watching strangers live their lives is not detracting from my own no what is nmn okay so it's nicotamide mononucleotide.

26:54So it's having a moment. So it's like the precursor to NAD, you know, we've discussed before when it comes... Oh, NAD+. Yeah, NAD+. So the little molecule in our cells and our mitochondria, like a little wheel of cogs that turns to help us create energy. So cellular repair and energy. And, you know, this again, we've got animal studies, you can't relate that to humans that suggests that by boosting your NAD +, that could improve aspects of aging. But please remember what I've discussed with Ella before, the analogy that you can't just keep adding supplements to a broken engine. Sometimes when we are older, we will not have a great metabolism.

27:34And just by simply adding the end product, you can't help the cogs turn any faster. That's so interesting. Doesn't make sense, does it? It does not make sense. I love that we're experimenting with it in science. Believe me, if this works, Ella, I think we would both be injecting ourselves with a bit of all of it, to be honest. But small at the moment, short-term human trials show that MNM can raise blood NAD plus levels. That's it. So we don't have any other research in the fact that it might be supporting our energy metabolism and on a cellular level. That's all it's saying. So I'm amazed that we're at the point where this is being sold.

28:12I find it mind-blowing that we can actually sell a supplement with no clinical, you know large-scale rct clinical research it's also worth zooming back out that the levels every day are affected by our lifestyle you know sleep physical activity diet quality fiber again i'm going to go on about it minimally processed foods are keller and i discussed polyphenols all of these things have a stronger link at the moment to nad plus outcomes than taking the precursor and synthetic form because it just cannot work the same way you can't just add an end product to something that's a bit broken it's such great advice i think when we talked about nad plus the other day i think what we both said is it may turn out in five years from now or so when we have a whole body of evidence that actually and then as part of this this nmn and nad plus may actually be really important for longevity it may be really supportive there's definitely interesting very very early signs to show this is something worth keeping an eye on and i'm sure it's being well researched right now but as it stands as re said what we have got is huge amount of evidence to show that these kind of day-to-day pillars of health strongly influence energy plus and as a result nmn in terms of that's the only reason you're taking it is to improve it's quite hollywood ella isn't it it strikes me as like the sort of thing that you your favorite actress or actors experimenting with in Hollywood.

29:42Well apparently someone said that this is what Kim Kardashian has taken. Oh really is it? Google tells me Kim Kardashian has recently incorporated NMN into her wellness routine as part of a longevity strategy to maintain a youthful appearance and boost cellular health. Do you know what this is just a who knows let's watch the space maybe she should take part in a clinical trial herself Kourtney Kay Kim Kay rather and then we can ask you if you can contribute your data for society. And you know, good old Brian Johnson, the like extreme biohacker, he likes this too. Why can't they contribute their data to research then so we can actually figure out if it works or not?

30:21But again, it comes back to the same thing of like, it's very appealing when you've got limited time to focus on, you know, your diet and exercising to take a supplement, like it is so appealing. And I'm the first person to say that, you know, I've said recently, like I've had some health challenges again, which has been frustrating. And, you know, I know I saw on the internet at the weekend, the influencer and, you know, she was saying, oh, I've had chronic health conditions for 15 years. And now I take this peptide stack that we talked about the other day and also NAD plus and a microdose of GLP-1s and all of my symptoms are gone and I'm totally healed.

30:59And it was this whole thing about all the different things they're taking anyways it's so tempting like anybody who's struggling with any facet of their health which on a continuum almost all of us are be it you know to some of these questions having gained a little bit of weight maybe as we get a little bit older maybe it's lack of sleep maybe it's stress maybe our hair's thinning maybe our periods are irregular like maybe we've got tension headaches you know all of us basically have got something going on and so the temptation when someone's like this will change your life is so high versus works for me works for you that's what they sell don't they everywhere but also like taking a pill takes two seconds you don't have to change anything whereas we said like we know lifestyle factors sleep physical activity metabolic health diet quality having a diet rich in fiber polyphenols when they process foods as you said that all is a lot of work we know that like because as we said that's not how we collectively live anymore.

31:55And so you've got to work quite hard from your desk job to make time for all of that. And I just think it's so important to acknowledge. It's so, so normal to think that these kind of quick fixes are appealing, but the research just isn't there yet on them. But you know, if it was, you can trust us. We will let you know. I mean, me and Ella, we would definitely give it a go for you if we thought it would. And do you know the interesting thing if we compare NAD plus to apple cider vinegar today right two trends that we've talked about and two hives is that you know look the downside of apple cider vinegar is you know taking lots of shots of it's not brilliant for your teeth generally speaking like you know if it has a really positive placebo effect it inspires you to eat well is it inherently negative like no not really might have some benefits to your gut health it's you know it's a good ingredient and it's not particularly expensive, you know, it's going to take you a while to chug through a whole bottle.