The 60-Second Secret to Health & Fibremaxxing

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0:50Valid through 10-1, member offer excludes Massachusetts, Maryland, Wisconsin, New Jersey, and Florida. Installed by independent contractors. Exclusions apply. See Lowe's.com for more details. welcome to the wellness scoop your weekly dose of health and wellness inspiration and we're here as your hosts i'm ella mills and i'm rianna lambert and as always we're diving into the headlines and trends that are making waves in the world of health and wellness and before we get into it three and a half million downloads i checked last night we haven't been going that long i can't get over this i know start of january so it's unbelievable so thank you guys thank you for listening I'm really proud of that three and a half million it's a lot but the fact that you actually want to hear what we have to say honestly I'm so humbled I know it's extraordinary so we're just so grateful to everyone who tunes in every single week and in that regard we love your feedback we love doing these two episodes a week but we also wanted to just check in if you guys have got any thoughts feedback comments now that we've done a few of them please please tell us what you think what you want more of what you want less of how can we evolve it to better suit you just keep the feedback coming because this is really a community show this is all about you guys this is about you know making health and wellness more empowering more accessible more interesting exciting and if there's anything that we can do to better serve you essentially in that regard let us know i feel we're in it together i feel like that's the most comforting thing that most weekends if I get a DM from one of you or something saying I can't believe this is true definitely one for the wellness scoop you know I see all these things all the time Ella and I'm reading the Spotify reviews I read the good I read the bad you know I read the constructive feedback all of it and I'm just so grateful so we will keep striving to do better to do better to give you the best most inspiring health and wellness inspo and in that sense Rhi what have we got coming up today we have got one minute of vigorous activity could be all we need and add years to our lives then we've got how safe is your gel manicure so many of you are asking us about this and what you need to know about the hidden risks why a potassium rich diet could cut heart failure risk by almost a quarter and the guardians big wellness trends of the year from dopamine menus to deep plain facelifts so i'm really looking forward to discussing that and a deep dive into Fibremaxing, the viral trend that makes Fibre cool.

3:24Who knew Fibre could be cool?

3:31First up, Rhi, how are you? We weren't together last week because the train strikes made a bit of a nightmare. I was in the studio. Rhi had the journey of all journeys, so ended up going back home. So it's so nice to be together. How are you on this sunny Monday? I'm happy. I said to guys... You say that like you've never been happy in your life. But you know, some weeks you really notice the difference, don't you, in your mood? And I was sat there on the train today feeling calm. And I think what's made the biggest difference is implementing. I made a really conscious effort to implement being off my phone, reading a book before bed, all the things we've spoken about, Ella.

4:05And I feel like it's made such a difference to my mood. How about you? I have to say I couldn't second that more. I'm like a different person when I do things like limit phone use, read a book before bed, drink a nice cup of tea before bed like really simple things but those little mini acts of self care and when I keep them up throughout the day I honestly I am a different person and also just be honest a better person and happier person and then laying the clothes out the night before I even packed my keep cup this morning I thought I'm gonna start Monday with a bang and like have a good day and but I do have a few things to share oh tell us tell us so I have a book event on the 23rd of September at Waterstones in central London and that's on do you say Gower Street or Gower Gower Street.

4:47Do you know when I first moved to London I thought Marlebone was Mary Le Bone because you don't know. No it's a weird spelling it's a weird spelling. And I remember moving and thinking what is this so that's the 23rd of September and then there's also one in Chorley Wood for those that are not in London up that way Buckinghamshire way in October and the book I did read last night was from Anna Whitehouse and I adore everything she stands for campaigning for flexible working and she really you know champions women but it's called influenced and what was so amazing Ella about reading this book was a real insight into the pros and cons of being online how women are viewed in the workplace wow and especially as women get older so the main character in this book I think she's meant to be like 48 or something you know verging towards 50 and she had a teenager dealing with teenagers I got really into it so yeah but my week isn't exciting as yours Ella and for anyone who wants to come to your London event or your Chorley Wood event can we put pop the details in the show notes yes we can okay fantastic yeah exciting week on Wednesday our delicious yellow times John Lewis homeware kitchenware collaboration launches so that's the 17th of September this has been like a two-year project and so I can't believe it's going to be real and people can actually shop it it was actually all meant to launch the 1st of October but we've had just the most amazing reaction and like excitement from people for it so John Lewis have managed to move the online launch earlier so that will be the 17th of September and then in all John Lewis stores 1st of October so you can shop it from Wednesday it's going to be amazing I can't wait and we've got a celebratory lunch like a press lunch that Ree's coming to on Wednesday that will be delicious as well so I can't wait for you to get some bits how do you do it like do you not just feel two years of working on something it's almost like writing a book but for two years when you saw it how did you feel that's such a great question honestly I can't wait to see it in store because it was such a long project it would you'd see like one thing at a time and so I've never seen all 60 something pieces together in the same place so on Wednesday at the event that'll be there so that'll be amazing and then in store obviously at start of October and I think it'll be quite surreal to be honest is it the type of thing you can buy like a few items from or the whole set yes exactly you can buy just like the cute tomato candle holder for your table.

7:04You don't need to buy everything or like a kitchen notebook or you could buy the roasting tins. You don't need, you know, you just get one thing. I need a new roasting tin actually. I do need one. Oh, I think there's one in the goodie bag on Wednesday. Is there? Oh my goodness. I was going to buy one, Ella. And it's like a beautiful deep green. So yeah, that's the kind of highlight of my week. And for anyone who was listening to my puppy updates, the puppy's now sleeping through the night. So I am a new woman. Oh, congratulations on the puppies and the launch. It must just feel amazing. They are the cutest puppies, by the way.

7:37I cannot wait to go and meet them. Oh my gosh, they are so cute. We are having a lot of fun. I mean, it's complete chaos, but it's phenomenal and we are still so happy in the country. Well, what a positive start to the week. Let's move on to the health headlines that matter.

7:55a reminder if anyone is new to the show we like to pick three or four headlines that are making news things that you would have seen in the press wherever you get your stories from and kind of break down what they really mean what's clickbait and headline fodder versus reality and what you need to take into your life and this which is in a good mood this morning aren't we because this is such a positive one for people and it's one minute of exercise could add years to your life and that headline comes from men's health but there was picked up pretty much everywhere and it's one of those things that you like read it and you think oh is that too good to be true and often these kind of quite clickbaity things that's the case but this might actually be an exception and we're not saying like quit the gym forever but there's some very interesting new research coming out that's showing we can make meaningful improvements to our health through one minute exercise routines.

8:49It's just remarkable, isn't it? It was actually led the study by Professor Emmanuel Stamaticus at the University of Sydney, who tracked nearly 3 ,300 Americans. So large, substantial study with an average age of about 51 who didn't really do structured exercise. So they wore wrist trackers, you know, like what you call it, wearable tech to capture those daily movements and I do think that one minute does seem achievable but for me it's still motivating myself I don't know why but even with my reformer pilates machine the one I've got at home the fold one I have to still put it in my calendar to do it otherwise I just don't do it yeah no I think we're all like have good intention to do lots of healthy habits and then they don't actually happen because life is busy and as a result we get a bit overwhelmed and a bit lazy or just literally run out of time.

9:38But I think what was interesting to your point there is these were people who didn't exercise as such, so they didn't have a gym routine or go running or go to a yoga class or Pilates or whatever it is. They didn't do any of that, but they tracked their movements. And what they saw was really, really striking, which was that those who did just one minute of vigorous incidental activity. So it's completely non-deliberate, but they were doing things like quickly walking up an escalator as opposed to standing on the side and letting it take you up or chasing children around a garden, carrying, having shopping from one place to another.

10:11All of that really added up. And those people had a 38 % lower risk of dying over the six year period compared to those who did none of those things. And that minute didn't even need to be all at once, like even just half a dozen 10 second bursts scattered throughout the day counted and had this meaningful difference. And I think it is so interesting to think like as you go throughout your day could you just kind of dial it up like walking quickly up an escalator and there was I always feel like I remember people saying do little habits like get off the bus and walk one stop but actually this really speaks that that's true like if you got off you know if you get the bus to work or you get the tube to work or something like that get off one stop earlier and power walk and actually that exercise is so meaningful and it's so easy to think with health and wellness it has to be all or nothing like you've got to go to Barry's boot camp like the celebs do or you've got to lift really heavy weights like you see people do online or you've got to get yourself to some glam yoga class where everyone's in matching athleisure and like sure that all of that's lovely but you don't have to do it to get some benefit and I just think it's really easy to cut yourself some slack like it doesn't have to be all or nothing and separate it from stress because I think I was thinking in my head then oh it's that quick power walk when you're late for a meeting but doing that in a calm way I don't know what's counterintuitive the level of cortisol rising your body because you're running late or the fact that you're walking what's doing harm and what's doing good I suppose in that moment so what we're really discussing is you know I walked up the escalator this morning up at Oxford Circus Tube but it's scientifically called VILPA which is vigorous intermittent lifestyle physical activity so basically those everyday movements where you do build up the intensity and I think just trying to power walk or making a conscious effort to like you said chase the kids or my friend Tessa I was going to save it for a trend one week but I don't know if it's actually a viral trend but she's jumping every day for a minute just like on the spot she put an Instagram reel up yeah on the spot and with some meaningful audio and it said if you do this every day it will change your life you know with the like really intensive music and yeah apparently if you just jump on the spot every day for a minute just like dancing in the kitchen that's really good for you but it is gets your heart rate going doesn't it And I think this is what it's showing.

12:27And as I said, in a world where everyone's so busy, so overwhelmed, wanting to do their best, but really struggling on time, motivation, emotional overwhelm, it's just really like incentivising to know that just, you know, running up the stairs is so much better. And you're not not doing anything like you are adding to your health. Think of your heart health. Exactly. And interestingly, all of this research builds on some earlier work that the same researcher published. And in this study, what he showed was that in the oldest study, what he showed was that people who squeezed in three or four short bursts of vigorous activity each day.

13:01So that's only adding up to four and a half minutes. So, again, we really are talking about like up an escalator, one minute to get your coffee or whatever it is. We're not only 33 percent less likely to die of heart disease, but also 28 percent less likely to die of cancer or any cause at all. and those gains didn't look that different to people who were deliberately hitting the recommended 75 to 150 minutes of weekly exercise so just to kind of recap on that basically people who were doing these like little bursts of exercise throughout the day as they're going about their normal life adding up to just shy of five minutes got not dissimilar benefits from people who were doing a structured gym session and like absolutely as i said at the top not saying don't go to the gym there's so many benefits of all of this exercise but just don't be disheartened when life is busy and feel well I can't do it perfectly so I'm not going to do anything because actually that's not true.

13:54So this is all about cardiovascular health I think and lower risk of heart disease, cancer, early death that sort of thing. I would still encourage if you're able to lift weights or shopping bags you know something that's going to help your bones and your muscular skeleton as we age but guys I know people that go to the gym that get so bored they get stuck in a rut and you're probably not seeing the benefits like when you first started so I think this is a wonderful wonderful idea for people that just want to do something small every day the gym's expensive now as well I think things are getting 100 % so as a takeaway basically like look at your moments and move with intensity stack them up so even 10 seconds at a time and just remember that those small steps like really really do add up so like do some dancing while your porridge cooks you know do a little bit of jogging on the spot while the kettle boils like it sounds ridiculous but totally toothbrush squats yeah but like if you could add that up to five minutes that i genuinely believe every single one of us listening could do something for five minutes across the whole day, one minute at a time.

14:59That is a meaningful difference. So when it's getting darker, colder, harder to get up early in the morning, harder to motivate yourself, do not be disheartened. Mini movements, everything still. I completely agree. So we move on, Ella, from wonderful exercise habits to manicures. How dangerous is your manicure? That was the headline from the Daily Mail. Gosh, honestly, what a way to scare every woman in the whole country. we had a lot of dms about this one because i think there's a lot of fearful people so if that's you we've got you covered here today don't you worry it was also picked up absolutely everywhere and i guess not surprising because it's such a prevalent topic but i was looking trying to get some stats of like how popular are gel nails and there were more than 50 million instagram posts about gel nails 2 million tiktoks with hashtag gel nails you know they are so popular and obviously just to recap basically that's when you have your like glossy chip-free nails that are hardened by UV or LED light that last therefore for several weeks.

15:58So we're not talking about normal polish, we're talking about polish. Shellac. Exactly, shellac. Which is also a food ingredient. I know. Yeah, which is what I found when I was researching the unprocessed plate book in a chocolate porridge, Quaker porridge pot, instant oats, I found shellac in it. It's kind of weird, isn't it? Would you want to eat gel nails, not me? There you go. So yeah, we're seeing some big questions in the beauty industry. And from September 2025, which is obviously now, the EU, along with Norway and Switzerland, have banned a key ingredient in gel nails. Now, forgive me for the pronunciation.

16:33You can do it. It's shortened as TPO. I can get that one. The long name is trimethyl benzoyl diphenphosphine oxide. Diphenylphosphine. Yeah? Yeah. Can you do it from the top? Or diphenylphosphine oxide. I think it's diphenylphosphine oxide so trimethyl benzoyl diphenyl phosphine oxide it's a mouthful should we just do tpo tpo guys tpo okay so basically salons across 29 different countries have had to take all products containing tpo off their shelves immediately which is quite a big deal it's huge it's the bit of the polish that makes gels harden so you know the shiny finish it's like a um photo initiator basically the spark that reacts with the light you know that kind of ping moment that you see when people smile on a camera on the nails that the light to set the polish but small studies basically have linked it to quite huge areas i must reiterate this is in animal studies here but fertility problems and regulators now classify it as a possible carcinogen mutagen and reproductive toxin that's pretty out there claims and scientists haven't shown direct harm in humans yet so i just want to really exaggerate the fact guys this is an animal studies but I think it depends on which salon you go to as well and regulation and there seems to be a huge lack of this but the EU has definitely taken that precautionary stance because if there's any doubt basically it can't stay in cosmetics because you know if the product isn't applied or cured correctly then the gel won't harden and that means you know those uncured chemicals like those acrylites can penetrate the skin and cause allergic reactions.

18:17So it is definitely precautionary. And I think it's 100 % for the best. And I have to be honest, Ella, I don't do gels anymore. I noticed a big difference to my nails a long time ago. And the only time I've ever done them is for a book shoot or something where I know that it's needed to last. But you could react to all kinds of these what we call acrylates, you know, in future. So it could be an allergy. Yeah, exactly. And so just as a understanding so this tpo has been banned as we said in the eu switzerland and norway here in the uk there is no ban yet so if you go in to get gels done wherever you go your local salon you won't find any difference unless they've taken a really like precautionary preemptive stance as well but you wouldn't expect to see any difference but obviously because they are so popular and these polishes are so prevalent it was picked up by all the uk news as well in terms of the ban but we are looking at it my understanding is in the uk with a ban potentially expected in late 2026 so essentially a year from now apparently the government's already consulted businesses and scientists and most of them do support phasing it out here as well but the idea is that they would therefore give salons brands enough time to switch you know giving them a year's grace essentially to to have alternatives there are alternatives out there like big brands like opi opi they have things for example that don't contain this tpo other brands are reformulating so yeah there's lots of things and i think that's reasonable to think that there will be lots of products in the uk that are tpo free ahead of the 2026 deadline but we obviously did an episode when was it like six months ago on fertility and endocrine disruptors and i do think as you said this is all the early research is in animal studies not in kind of large human studies but it is concerning and certainly it's not an ingredient that I would be happy to use like as an ongoing and regular thing going forward.

20:19I used to get them all the time you know I look back and I just think we just didn't know anything we weren't aware of what we're putting on our body that makes perfect sense if you put something on your nails of course something is going to happen internally there's something tiny it might be considered safe like a lot of things there's a lot of gray areas and i'm no beauty expert everybody i don't know much about this but it's also available in the u.s so currently there is no restriction on this tpo in the states for everybody listening because it's allowed in all all of the salons across all 50 states so i think dermatologists have long flagged that these ingredients used to harden gels could cause you know allergic reactions because I've got friends that have never been able to wear you know gel nails because they've had reactions to them and you can feel that burning you know when you put your hands under the uv light I also worry about my skin I think should I be putting gloves or sun cream on my skin yeah I totally agree so I guess an answer to the Daily Mail's headline how dangerous is your manicure I think as it stands you can't say oh it's definitely a carcinogen you should definitely never do it.

21:21It's definitely not in a black or white territory yet. But it's hard to say that there's no risk at all because there are relevant early animal studies to show that there are potential fertility concerns, potential for allergies to form, potential concerns about UV exposure. And so I think it's probably prudent to not be using TPO so very regularly if you can make that change. I agree. And if you are concerned about your fertility, just make a switch to regular polish instead of having a gel manicure. But let's watch this space. We'll keep you updated when we hear more. And I guess one just final note, though, on it is like, I think we talk about this quite a lot on the show.

22:02And I think it's probably relevant for so many of our listeners that it is a difficult balance between being kind of healthy and looking after yourself and minimising UPFs and microplastics and environmental toxins and all the rest of it. And being a perfectionist where life isn't fun anymore because you're so obsessive about what's kind of going in on your body, your lifestyle. And I think, I don't think there's anything in this study to show that getting a gel manicure once for your big wedding, you coming up or a big holiday. Like, I don't think there's anything to say, oh my gosh, stay clear, never again, ever touch it.

22:36I'll still do it as a one-off. Exactly. So I think it's just, again, it's a flag to being mindful of something, but not necessarily being obsessive. And I think that's sometimes a hard line here. Well, there's something about the timing, Ella, of how long the machines stay on. You know, sometimes when you go into salons and they hit it again and again and just keep your hand in there, surely that must be part of it as well, how long your hands are exposed to the UV and the chemical in the nail varnish. Yeah, good question. So yeah, all of these, I think we need an etiquette on gel. How do we go out to get a safe gel manicure forever?

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25:06And again, lots of positive take-homes here. so the headline ran a potassium rich diet could cut heart failure risk by 24 which is actually again as i said quite an easy win but re before we get into the headline and what it means and what the research said can you just give us a 101 and like what is potassium why does it matter where do we find it yeah because i think most people just think bananas right you know yes tennis player eating bananas by the side of the pitch electrolytes they might be thinking you know lots of things uh spring to mind but it's a mineral and it's essential and it plays the role of our blood pressure as well it helps with all our body functions from our nerves our muscles which is why it's so important for tennis players to get an item and in fact there are other items that contain more potassium than bananas but i think most people need to understand that it helps move nutrients into the body's cells and these are minerals remember you've got vitamins you've got minerals you've got these different micronutrients but most people do get enough please don't panic most people are consuming it nearly every single day and worth just noting When you say it's essential by that, what you mean is that you must eat it to get it.

26:13Your body's not going to make the potassium that we need. So if it's not in your diet, then you are missing a very important mineral that helps take minerals. Absolutely. It also plays a role with fluid balance, you know, so you can get dehydrated really easily. But remember, most people eating a healthy diet, you know, like leafy greens, we've mentioned bananas, but sweet potatoes have them as well. Oranges even can tell. I think people underestimate oranges, lots of calcium in an orange and lots of potassium. even you know lentils and beans can contain some it's just a healthy diet avocado spinach it's not a hard one to get but i think it's really i always think as i said i know people are overwhelmed and they're busy and i always think these are just nice little reminders that again like taking the time to make just a really simple tray bake tonight or whatever it is it's so worth it because all of these different vitamins minerals obviously here we're talking about potassium they're really important and they really matter so it's worth taking the time okay so this study basically showed that eating foods rich in potassium so as we were just saying like avocados bananas spinach oranges etc they can reduce your risk of heart conditions hospitalization and death by 24 according to this study yeah absolutely so it was a large ish study i would say called the podcast trial and it was presented at the european society of cardiology Congress in Madrid, looked at 1 ,200 Danish patients with heart failure.

27:37So they basically already had problems. They had implantable defibrillators. So they were at high risk of dangerous arrhythmias. Half of them were guided to boost potassium through foods that we're discussing here. You know, beetroot, cabbage, baked potatoes, a healthy diet. Well, also, and this is a key here, Ella, that I think isn't highlighted in the headline, cutting back on high salt processed meats again it comes up every week high in saturated fat high in salt we know that predisposes people to heart disease and the results they have was so striking that those who raise their blood potassium into a mid to high normal range and remember lowering the salt had around the 24 % lower risk that we discussed earlier of hospitalization arrhythmas or dying compared to those that didn't change the diet at all yeah and it's again as we said at the top like it's quite an easy win because these are also like very normal mainstream foods like adding some spinach to whatever you're cooking tonight using baked potatoes beetroot as well avocado toast yeah yeah do it we can be a millennial cliche and get the potassium you need um and professor Henning Boongard who led the study had a nice quote here which was the human body evolved on a potassium rich sodium poor diet and obviously sodium poor is what you're talking about in terms of cutting back on the high salt processed meats because obviously they're very high and sodium and salt when we were born and raised on the savannah eating fruit and vegetables now with modern processed diets the more processed the food the more sodium we see in the less potassium meaning the ratio has shifted from about 10 to 1 in terms of potassium to sodium to 1 to 2 in favor so 1 potassium to sodium a dramatic change and I think that is so interesting like we're always here banging on about how we shouldn't eat too many UPFs and how we need to make our tray bake tonight and all the rest of it but it is quite stark to look at that shift in ratio and it's just one of many many many markers as to why the modern diet where we're shifting towards more food coming from ultra processed versus less as in the majority of our calories why it's a problem and this is just one of many many examples it also worries me and i know i discuss this a lot and I promise I've got something coming that I can't tell you yet that's going to help with this but the more we get obsessed with high protein lots of people are inadvertently consuming more processed meats or upping their animal produce intake which a lot of the time has a lot of salt has a lot of saturated fat and things that aren't good for us and we're just not focusing on the fiber and the plants that give us that potassium essentially and we're living in a modern world where our diets are just falling short because we're looking for gimmicks we're looking for creatine powders or collagen powders or high protein and we're just forgetting that we just need to cook more and here in the UK the latest national diet nutrition survey showed that a third of teenagers and a quarter of adults are at risk of a potassium deficiency and that is purely like you said Ella because we are moving to the ultra processed food diet where we've just moved away from including basic whole foods.

30:39Exactly. The European Food Safety Authority has even highlighted potassium deficiency as a major diet concern across Europe. It kind of reminds me of when people used to get scurvy. Yeah, I know. In that sense. And I think what's important here to know as well, not to be depressing about it, but potassium is one of the easiest minerals, I think, to get in terms of your diet. To your point, it's in so many very easily accessible, easy to cook, very familiar foods like an avocado, like a banana, like a baked potato. Beans, lentils. It's not in these like niche superfoods or foods that we're like not 100 % sure what to do with.

31:16It's not like an iodine, which is not widely available. Like potassium is such an easy mineral to consume. But because 56 to 80 % of our calories is coming from ultra processed foods, we're just missing these basics. And I think that's the thing is that, yes, there are ingredients in ultra processed foods. like as per the listeners question last week on stabilizers and emulsifiers and things that aren't very good for us for sure but i think the bigger concern is that by eating those foods as the majority of calories for people is what you're not eating that's causing the bigger problem here and what you're not eating are your basic vitamins and minerals because you're just fundamentally not having enough whole foods and i think that's the number one reason to try and minimize ultra processed foods and maximize whole foods yeah it goes back to my favorite nutrition saying which I think we've had for forever in the nutrition and dietetics community, which is it's what you can add into your diet, not about what you're taking out.

32:11Just add in more fruit, veg, whole foods. You could even buy your packeted UPF item and on the side have a satsuma. That is a small health change that will make a difference. You know, we're not saying you have to go completely UPF free every single day. It's just not possible. And that's what I discussed in the book. I just feel like there's no practical guide. It was really frustrating when writing it because I was thinking everyone's talking about it and there's no no one telling you how to stock your cupboards or how to combine the approach. We have to be really kind. It's hard, isn't it? For sure.

32:42And also like when you're really busy, you know, maybe you're cooking for your family tonight. You've had a super long Monday at work. But what you could do is even if what you're going to do for supper is just like simple pasta and a jar of tomato sauce because it's all you've got headspace for. and I so get there, just empty out as in drain, sorry, not empty out, drain a tin of lentils as well and stir the tin of lentils in with the tomato sauce. Into the bought sauce. Exactly, or some frozen peas. Like it doesn't have to be wildly complicated in that sense and just it adds the fibre, it adds protein, it adds more vitamins, more minerals.

33:18And then, you know, it could be like putting some peanut butter on banana slices for pudding. And suddenly you've added like so much more nutrition to the meal, but you haven't had to do any extra cooking. You haven't had to kind of buy lots of expensive, complicated things. And actually it makes such a difference. So I think as well, it's like, where are your easy wins? And always coming back to that because life is busy. But actually those tiny hacks make such a big difference. Well, that's where your new book's going to help. Yes, it's called Quick Wins. Quick Wins. But it is, I always think about that, like when I'm cooking at home, is like, what are those little things that I can do when I'm tired, when I'm short on time?

33:57You know, I like make pancakes a lot for the kids, but I'll add nut butter into the pancakes or some seeds, etc. And it's really simple. Instead of just doing all flour, I'll do two thirds flour and a third oats into the batter. Again, it's not a huge thing. It's not a big upheaval, but it's just those little bits of nutrition. And if you can keep doing that in most meals, the difference that you'll make over the course of week is so huge. And it's so easy, as we said at the top when we talk about one minute exercise to think it's all or nothing. Every meal has to be perfect. I've got to get my five a day.

34:28It's just not realistic. But what I believe is realistic is like, what's the one improvement I can make? And it might be frozen peas. It might be a tin of lentils. Talking of frozen peas, I'm doing a post on frozen peas tomorrow. Are you? Yeah. Well, when this has come out, it'll be a week ago. But I love them. I love how to use frozen peas more inspo. Yeah. And the fact that they contain around five grams of protein. People don't realize that. Yeah, I love frozen peas. Yeah, me too. And such a good way for kids to get protein fiber. But also I need to chuck in here because I'm really worried people are going to go now buy a load of electrolytes.

35:01Guys, you should not be supplementing. Oh, because they're low in potassium. Exactly. No. And actually, there's been a lot of hospitalizations from use of electrolytes. You know, that was the trend we discussed. And hospitalization rates have gone up. we had a talk about it with the association for nutrition sorry just to go from the top here so we've got so there's obviously this huge electrolyte trend at the moment so you're normal people normal job not like excessive exertion are going out buying electrolytes because we've seen these trends online and then what's happening why are they ending up in hospital this is exactly it because then their water retention fluid balance is off and this impacts your kidneys and then impacts your heart health your blood pressure and i don't think people realize by excessively taking electrolytes even more worrying I saw a post on TikTok about being pregnant and people taking electrolytes and I was like do not do this it's really really worrying and when you look at these minerals and supplementation it's really risky because they play such a key role with our nervous system and intricacies of the body in that way so it can be dangerous causing heart rhythm problems and in severe cases cardiac arrest I mean I don't want to fear monger equally but i want to say to people if you think you're worried about potassium please eat it and you don't need to take electrolyte unless you're sweating tons and tons every single week and doing vigorous exercise do you know what here i love a fear monger i'll tell you why because i think it's really helpful to draw a line between like yeah it's a trend i don't know like oats and pick we talked about where you know blend up oats and with lime juice and you know to try and keep you full and it's gross and like wouldn't recommend because it's foul like eat some porridge much nicer it was so gross Ella made it for me if you go back to episode one oh it was I couldn't drink it it was so hard wasn't it but as in there's lots of things out there and that ultimately like there's nothing dangerous about doing it like I don't think it's necessarily a great use of your money or your time all the rest of it but then I think it is worth calling out actually this is a not for every single person of course not everyone's going to end up in hospital But actually, there are trends out there that really aren't a good idea because they can actually cause damage.

37:10And electrolytes is one of them. And I think it's actually really helpful for you to point that out, because, as I said, there's loads of trends we talk about that, like, wouldn't necessarily recommend it. But the reality is that they're not that harmful. It's because they're not regulated. So you can buy a whole pack of them rather than a small dose in one packet, which is unlikely to cause severe harm. But it builds up. And I think some people are thinking, oh, I'll take one twice a day if it's that beneficial. sure oh I didn't sleep well last night I've seen all these trends I'll take electrolytes in the morning or make me feel more hydrated I think biohacking is one of my key concerns as well at the moment there's a lot of that and biohacking means figuring it out yourself taking all these different supplements trying all these different trends which is okay to a degree but it's when you cross the line yeah and that's hard to know so yeah I think as I said generally I'm not being like let's fear bonger but I think it's worth sometimes noting when actually like something really isn't recommended.

38:07Okay so moving on to our trends where we like to pick what everyone is talking about and debunk that for you and we've got fiber maxing today which I'm really excited to talk about and Ree's been talking a lot about fiber at the moment and it's obviously something that's very exciting the both of us but not normally that cool but I saw this piece on the Guardian and they published it this summer and they basically pulled together a list of the biggest wellness trends for 2025 and I think obviously for both of us it's just always interesting to see what's kind of bubbling up in culture and health and wellness and these were their picks and obviously includes fiber maxing which we'll come on to number one dopamine menus so creating a personal menu of mood boosting activities from small quick wins like calling a friend to bigger main courses like a long walk in the park or even a rage room session so when you let out all your rage but that's all about kind of little things you can do to try and boost your happiness a rage room session is that like screaming into a pillow or something it must be we'll have to do a full trend section on rage room dopamine menus but i actually like dopamine menus i see those quite a lot on social and it is like what have you got time to do that will boost your dopamine to kind of boost your happiness essentially and i think that's a really nice idea the mel robbins let them theory which was obviously all about emotional detachment and lowering stress by simply letting people do what they're going to do rather than trying to control everything we picked up on that a little while ago i think but again the space for a bit more of a deep dive there but i do sometimes find myself saying it where i'm like just let them let them be annoyed about that let them go off on it like don't get involved and it is good for your mindset okay the other four creatine as we know we've talked about this a lot no longer just for gym bros um gaining traction for muscle and preservation i worry ella about creatine yeah It was a pilot study.

39:56We don't have the evidence yet. Yeah. It's everywhere and people are starting to supplement it in higher doses than they should be. It's a very interesting one. And it's hard not to get tempted by these things as well. OK, deep, plain facelifts. That's what Kris Jenner did this summer when she suddenly looked like 20 years younger. I mean, she does look amazing, which is a more intensive and longer lasting procedure. And that's big, I think, on the kind of Kris Jenner bandwagon. and that's getting a lot of attention. I don't think we'll deep dive that one, but okay. After watching Olivia Atwood's cosmetic surgery.