Weight Gain Warnings, Healthy Ageing & 35 Supplements a Day

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1:54Welcome to The Wellness Scoop, your twice now weekly dose of health and wellness inspiration and as always we're both here as your host today. I'm Ella Mills and I'm Rhianna Lambert and after a decade in the wellness industry we know how overwhelming and confusing health advice can be and that's why we're here with our podcast to cut through the noise and make healthier living simple, fun and personal.

2:21We have got some really good stuff actually in today's episode. I'm excited. Can you run us through the agenda? It's a very good one. We have the weight gain study that's making the headlines around cancer risk, the eating habits that researchers think could accelerate ageing, and why zone 2 training is suddenly everywhere. And a very interesting one here, Slovenia's new approach to nutrition and public health, and the growing debate around social media and children's well-being. We'll see where we're at with that now. And then our trend of the week will be Kim Kardashian's 35 daily supplements and whether we've gone too far with wellness.

3:03That's probably a definitive yes, isn't it? We'll delve into why. Ella, how have you been? What have you been up to? Oh my gosh, do you know a trend for next week that I WhatsAppped you this morning that I'm so excited to talk about is this optimisation backlash. I saw the one-liner. Have you seen this? Yeah, guys, we'll bring this to you next week because you might be wondering why it's missing from our agenda. I think it's everything this podcast kind of discusses week on, week out. So bring that on. Me too. And if you guys have seen anything on it, let us know ahead of time. We'll bring that to the show.

3:32But yes, I am good. It has been so rainy and rank. We always record this a week in advance. And oh my gosh, it feels like we're back to December. I'm wearing my like winter puffy jacket this morning. I was so tempted to put the winter coat on. But when you're listening to this now Anyone in the UK, I don't know where you're at around the world, but it will be a heat wave. So, you know. We're living all seasons all week. Well, I actually, you know, I was thinking of bringing it up and maybe I will next week, but it's the El Nuneo or El Nuneo. Yeah, El Nuneo. Oh, is that this year? I thought that was next year because I keep saying it's going to be like 45 degrees next year.

4:06So it's how global warming is impacting our summers moving forwards. But we are seeing the catastrophic impacts of the extreme temperature dips and changes now. but that's a bit of a serious subject. It is nuts though, isn't it? How like last week it was 36 degrees or whatever. I mean, it was just like dangerously, completely like overwhelmingly hot. And now I am honestly wearing my winter puffy jacket this morning. Yeah, and the thing is, and I promise I'll deliver the proper stats on this, but so many countries around the world, I don't know where you're listening from, but are experiencing drought or extreme flooding.

4:40And it's very difficult. It's impacting our food infrastructure, of course, with what crops we have available, what things are sparse this year. We're really going to be seeing the knock-on effect. So anyway, extreme weather changes. We're so British discussing the weather. The first thing we do. I know, but we just can't help it in our DNA, isn't it? It really is. How was your weekend, Ella? It was so nice. I'll tell you one thing I'm obsessed with, which is rhubarb. I can't stop eating rhubarb compote. It's all I want to eat every single meal. That's good. I mean, like we said last week, I love rhubarb, but it does need, it needs the sugar.

5:15And a bit of vanilla, I think. Oh my gosh, so good. Do you put your vanilla powder in? Yeah, I go fancy for my rhubarb. That's what I'm going to do tonight at my cardo shop. I love it. I have vanilla powder. I had a very wellness-good breakfast as well this morning. Monday's always just a rush. It's that morning, the kids need lots of things on Monday, like recorder and stuff. Anyways. So many bags. So many bags. And then making sure, yeah, you've got everything from the weekend. and then trying to like be vaguely dressed and out the door to make a train anyways. And so I was almost in and had breakfast and I was like, nope, I've got one minute to go.

5:47I did such a nice breakfast, mashed up some raspberries, which were kind of slyly going over so they needed mashed, but I much prefer them that way because you know I'm a bit funny about raw fruit. I know, she only likes, doesn't like it cooked. No, no, you only like it cold. I generally only like it cooked. Oh, you like it cooked. Because you can mash a raspberry, it's kind of like, it's like stew dish. Anyways, with yogurt, I had a vanilla yogurt, delish. Hemp seeds, chia seeds, cashew butter, chopped egg. I mean, it was quite like a light breakfast, but it was ready in, I'm telling you, one minute.

6:15It was so delicious and I feel pretty virtuous. I mean, you'd have loved my warm figs this morning, Ella. But my husband did it for me, actually. Nice one, Billy. I know, because I was so busy. What was the setup? Oh, it's just on toast. He just put them in the frying pan quickly and then smashed them on the toast. And I had it with some nut butter and honey. My nice seeded toast. Nut butter on seeded toast. Oh, my gosh. It was chocolate. It's the Pippinut chocolate spread. Oh, my God. Interesting with figs. Yeah, I know. Chocolate figgy breakfast for me. And then I have my second breakfast. Obviously, being pregnant now, I have two breakfasts in the morning.

6:48And then in Pratt, they'd run out of matcha and run out of porridge this morning. So they gave me a free yogurt pot. That was actually quite a nice start to my morning. The guy was like, I'm really sorry when I then asked for matcha. And he's like, we don't have that either. Oh, my God. I love it. Yeah, it was a good start to the day, actually. But yeah, I love our wellness cube style breakfast. Any other good updates from you? No. Honestly, the weekend has just been full of football with my eldest son. And I don't want to bore you all with that because believe me, it's just a lot of standing around.

7:17But I'm back to my hot baths because of these weather changes and this lavender bubble bath that I put in, which I really love. And I actually got to bed on time. First time in ages. I've become a bit of an insomnia recently. And we both went to parties at the weekend. This is quite a novel situation for us. This never happens. Do you know what's funny though? because mine was a daytime party anyways that's what i prefer now that's what i planned for my husband's 40th daytime party it was so lovely anyway we're driving home we were both saying like we don't spend enough time with friends and we definitely need to make so much more an effort to do it but then we can talk about this another week but there was the new trend at the moment is to celebrate loneliness and it's so yeah it's the big tiktok trend at the moment it's like pov you know point of view i didn't know what that meant for so long have you still Oh my gosh, I've used that one for a while.

8:06I mean, I'm so uncool with this stuff. POV, you've got no friends. This is what you do. And I'm so torn about it because part of me loves it because I feel so strongly that we all struggle and we don't talk about it enough. And so we sit here and we're like, yeah, I'm good, I'm fine. And actually, maybe I'm really not. And this is going on and that's going on. And we're all struggling with our own things and our own way on our own timelines. And so one of the things I do like about social media is normalizing, like I feel lonely or I feel X or Y. But it's a weird like clickbait celebration also of something that's really sad.

8:43And it's almost like taking, I don't know, I'm really torn. It's the opposite. Do you see where I'm going? I do because it's the opposite of your concept of you want to go on a silent retreat. Yes. But this is very much let's normalize being addicted to our phones and not actually talking to real people. there's a deeper underlying meaning to it being on tiktok yeah there's a kind of glamorization of something which is inherently quite sad and something we all feel i actually shared on my subsect there's this piece it was um that i saw from pandora sykes all about the grief of adult friendship and about how actually maintaining friendships as adults particularly in the stage of life that lots of us are in at the moment where work is really all consuming you know if you've got other responsibilities like young children you just don't you know the level of like military planning it takes to see a friend and you book it like three months in advance.

9:32My diary is, and things I really look forward to, social interactions are booked in months in advance. For sure. But there is a kind of like, it was just a really beautiful piece about this grief of losing that spontaneity. You know, when you're younger and you just see your friends all the time because these institutions like university, school, they create that framework where you can be quite lazy because you see your friends all the time. And as adults and then life gets busier and busier and more complicated and you're more further apart from each other you lose that it's one of the reasons like I love this every Monday because you know you had that connection with each other which is so nice anyways so I've been thinking a lot about that and then I saw this celebration of it because I love the conversation of it but the glamorization of it I'm not sure let's do a trend deep dive into it yeah let us know if you've seen this what you think it's been really on my mind this morning anyways health headlines that matter guys we have got a really cool pickup that we found on the new national dietary guidelines in Slovenia.

10:24I went on a really deep dive on Slovenia's government website reading this because it's so cool. I think we really need to take a leaf out of other countries books and really celebrate what they're doing and also try and implement things that we can here. So right at the top of their new dietary guidelines it states that the recommendations of course are based obviously on available scientific evidence and the contemporary understanding between the relationship between nutrition health and we're back to sustainability sustainable development now the goal is of course to help the people of slovenia to have this long-term healthy sustainable approach to living because i often feel like at the moment nobody's thinking that far ahead and that was why i ended up reading and reading and reading because it's so interesting like they in these new guidelines they explicitly state that food choices have consequences not only for individual health but also for healthcare systems very important rural development food security and the environment and as we said like at the top of the page it's saying it's the best scientific evidence of course but it's not just about nutrition it's also about health sustainable development and i think it's so interesting that like it's not just about specific food recommendations which we'll kind of chat about some of those in a sec but actually more this kind of wider understanding almost philosophy underpinning there and the guidelines state that healthy diet should promote health as a complete physical mental and social well-being not merely the absence of disease which is one of the big criticisms in the UK that we have such a focus on treating things but not on preventing things because it's so old Ella everything that we've got here every guideline I mean look at the calorie equation being 120 years old it was back then when things were discovered vitamins it was purely for the prevention of disease or being seriously sick like vitamin c for scurvy and we just don't seem to have moved forwards from that level of let's just not get sick let's try and be better long term yeah we just haven't moved forward how do we kind of genuinely improve our health as opposed to how do we not get scurvy that's exactly it and this lovely one health it's called framework recognizes that human health food and environmental sustainability cannot be separated and it really argues why these resilient food system should be supported by us all and why we need to be aware of planetary well-being which let's be honest is definitely not on politicians lips right now here in the states no exactly and it's interesting obviously we talked a few weeks ago about france updating their dietary guidelines and it was quite similar in loads of ways it's this broader shift of thinking about how do we really um support the country's nutrition in a way that feels genuinely long-term sustainable and so then a few interesting things to pick out from Slovenia that they recommend now 50 grams in dried weight so about 100 grams cooked beans and lentils per day I love it I mean this is what we've been talking about for so so long and also that's going to save you a lot of money if you're replacing your animal produce with that yeah exactly so you're talking about kind of half a tin of drained lentils or chickpeas for example each day 25 grams that's dried weight again a soy food so we're thinking like tofu soy milk edamame and then it also has about 200 grams of fish or seafood per week but it's so it's quite a small amount to be honest they've got red and processed meat as something that should be limited so it's suggesting about 43 grams a day which again that's a lot less than lots of people do but again real emphasis preference for white meat where meat is consumed but obviously trying to replace lots of that with these bean and lentils so yeah it's just really interesting the other thing that was really interesting really that they had is it used to have like most guidelines are kind of you know don't drink too much they now recommend complete abstinence from alcohol I know we're at that point and I know this may seem very worrying for people listening because actually it's such a stark contrast to Slovenia's guidelines compared to here but I would say they're stepping up and actually helping the people of Slovenia they've had enough it really does give that kind of take doesn't it you know even just the recommendation of naught three eggs a week most people are having that a day at the moment over here so we really need to be more in touch with how lucky if you are privileged enough to have these conversations we are to be having them in the first place and what access we have yeah anyway it's just a really interesting it's it feels to me like such a nice way of thinking about food which is that we don't need a label you don't have to be a carnivore an omnivore a vegan a vegetarian a flexitarian you don't have to call yourself anything but it's moving towards this like kind of genuinely like nourishing way of eating where we are really prioritizing foods that are great for us and great for the planet but equally you can can include these other foods that you really like but it's about a genuine sense of balance anyway it's not all doom and gloom and to give you an insight here in the uk i forgot to say at the beginning i've tuned up with the food foundation and veg power and they're going to reach maybe a million children in september this year with a new campaign on teaching parents how to implement beans and pulses in school and schools and how to get them into diets because we just have a perception here in the uk that the foods that ella and i talk about all the time are just not flavoursome our bland our impoverished type foods yeah so it's very interesting anyway I think it's this thing where we often in the UK think we're so great and we are so great love the UK but it's interesting you see just all these other countries in the world really having this kind of pioneering progressive progressive approach and I just want us to have that here what else have we got more conversation on social media in the press this week we won't delve too much on this but just a quick although all the headlines today maybe by the time this comes out says that Keir Starmer is thinking about his legacy now and as part of that he would quite like to now put through the ban on social media so that's quite interesting but there was a report submitted by the Academy of Medical Royal Colleges that's the largest voice in the medical profession in the UK because it represents 22 different royal colleges they warmed of an epidemic of harm among children and they compared and said social media is the new smoking.

16:51So that was quite huge. Yeah, everywhere, wasn't it? It's the new smoking social media and it was picked up in every single outlet. So we were there for that one. Let's keep pushing that conversation forwards. And we have another pickup here on why zone two exercises having a moment. Ella, fill us in. What is zone two and what is zone one? Exactly. We had like so many different things we wanted to fill you in on. So we've got two chunky headlines, three pickups, because there's just so much health and wellness stuff in the news at the moment. This was interesting. There was a cardiologist. Now, I don't want to pronounce his name wrong, but Dr.

17:27Hiraj Bullock from the Leeds General Infirmary and authored a book called Heart Reset 40. So there's quite a lot, you know, when people share a book, there's often quite a lot in the press about this. But it was an interesting one because he was talking about the sweet spot for cardiovascular health being something called Zone 2 training. And essentially, you can divide heart rate training in terms of your heart rate when you're exercising into five zones. Zone one being really gentle exercise. So that's like 50, 60 percent of your maximum heart rate. Zone five, Barry's Boot Camp, 90 to 100 percent.

18:00So just walking at a very peaceful pace to Barry's Boot Camp to cardio sprints on a treadmill. Yeah. So zone two, we're in the middle here. So maybe 60, 70 percent of your maximum heart rate. So you're going power walking. Exactly that. but you could actually sustain that pace for 30 to 60 minutes or more so and you could still hold a conversation so exactly that it's all the people that go on hikes i'd say and they go for walks with communities exactly that time to do that basically saying from a cardiovascular perspective that zone 2 training is so powerful um supporting low blood pressure increasing your good cholesterol amazing for blood sugar control and that can be supportive of the functioning of your mitochondria which helps with energy production so anyway i just thought that was quite nice to hear because we've heard so much about exercise at the moment and how we need to be getting more of it and more of it more of it obviously we talked about 10 hours a week last week but then you hear cardiologists saying actually there's zone two your power walking almost like cycling i guess as well if you're lucky enough to live somewhere that's relatively flat and safe to cycle go for it or cycling to work yeah exactly so just knowing if you're trying to improve your exercise at the moment there's a real power in kind of gentle doable exercise power walk with a girlfriend cycle to work i love it ella it's a great one so we now have our first headline which is a big one but we'll break it down for you as speedily as we can and it's weight gain in your 20s could increase cancer risk fivefold now once again you know there's always this talk about weight as a generic thing but we cannot deny the fact that the more adipose tissue you have the more predisposed you are to different types of cancers.

19:44And just give us a dictionary definition of adipose tissue. So the fats that sit around your organs, extra fat that we aren't using for energy every single day, stored tissue fat, which is natural to a degree. And of course, women have a lot more stored fat than men naturally, and that's completely normal too. We are all meant to be different shapes and sizes, but I just want to approach this with a bit of kindness because we know that weight and body size is actually not a choice as people may portray it before we delve into the stats. No there's nothing simple or straightforward here which makes these conversations really difficult and it's always that balance of this is really important information but it needs to be done with the nuances involved but there was a new study that came out of Sweden and what it's suggesting is that when weight is gained can matter almost as much as how much weight is gained which is very interesting.

20:38So this is from researchers at Lund, I hope they said that right, university. They were analysing data from more than 620 ,000 men and women and tracking their weight changes between the ages of 17 and 60, comparing them with later cancer diagnosis. We already know that obesity, of course, which is when you go over different thresholds of weight gain, so that's one of the highest thresholds, is linked to 13 different cancers. But now we believe it may be associated with another eight. And this study, it looks at the timing, and I just want to reiterate risk factors. It's not that you will develop this, it just increases the risk.

21:20And what the research has found was that becoming obese, of course, at any age increases the risk, But for most of those cancers, greater risk factors were seen amongst people who developed obesity before the age of 30. And for women in particular, OK, I'm going to list this off here. It was associated with a fivefold increase in womb cancer risk, 67 % high risk of pancreatic cancer, a doubling of kidney cancer risk and a 76 % high risk of meningoma. So Ella, do you want to say what the male, because it's actually different. Yes, different risks, exactly. Although still there. So for men developing obesity in their 20s was associated with a fivefold increase in liver cancer risk, doubling of pancreatic cancer risk, a doubling of kidney cancer risk and a 58 % high risk of colon cancers.

22:15Now, obviously, all those numbers sound really scary. Because they're very high and they are very statistically meaningful. Yeah, and we're talking about a huge data pool as well of people involved in the study, you know, over 600 ,000 people. But I think it's really important as well, because obviously one of the big issues that we have in this country at the moment is a rising rate of overweight and obesity in childhood. And the more information we then get, that does feel incredibly important. Again, you know, we look at the food environment, school meals, the way that we're being raised today, what's on offer available for children, changes in palate preferences.

22:53And it's easy to say, oh, it's OK. People can just do what they want. But you start to look at this data and it really does emphasize a need for kind of really, really huge, drastic change. And it's a need for Slovenia's health approaches here and something that looks forwards. Yeah, 100 percent. And it's interesting because then when they look at the reasons this might be, and these are just like beliefs that they have looking at their data, but potentially one of the explanations as to why it's so relevant, this weight gain earlier on in your life is this cumulative exposure. So obviously, you know, as Rhi said, there's more of this adipose tissue there for a longer period of time.

23:31um so if you develop obesity earlier on so in your 20s you could then spend decades longer exposed to the metabolic hormonal inflammatory effects of excess body fat compared with someone who gains the same amount of weight later in their life in their 60s or 70s and reaches really quickly and this is not to shame anyone this is we know how complicated all of this is but it's important to understand what we're talking about in terms of this cumulative metabolic inflammatory effect of excess body fat because the excess adipose tissue does have an impact isn't it? Because it can cause major dysregulation in our bodies of our hormones and I think for females in particular what you'll have noticed from the list of cancers that we discussed, hormones do play a large role and you may have noticed for men as well a liver cancer risk was mentioned and it wasn't for females.

24:25That reason is under the age of 30 most females have oestrogen that prevents a lot of weight gain from going around those organs in the middle. But the problem we're seeing is when you are rapidly gaining adipose tissue, it's inevitably going to end up there as well as on the other areas, the hips and the things that we hormonally are predisposed to in comparison to men. And that only escalates then when we go through perimenopause and menopause, when the fat distribution changes towards the middle more as well. And we've already got stores there which we're not meant to have technically had a vast amount of so the impact then changes tenfold so hormones and fat play a humongous role but it also stems back to cholesterol and cholesterol is good for our body but of course we can't filtrate we cannot keep up our gallbladder our liver our detoxification system naturally we're not consuming enough fiber in the western world we know this we're not pushing everything through so our digestion's poor our hormones are out of whack we're gaining weight and we're not eating the foods that help push them through so body fat does play a role because it dysregulates those natural processes that keep the body performing optimally yeah that was so helpful thank you and as we said at the beginning this is not to say that it's inevitable these are risk factors and it's all about relative risk and obviously cancer risk is also influenced by lots of other factors, genetics playing a huge one, smoking, alcohol, physical activity and diet quality.

25:56It's not this in isolation. Epigenetics, like you said, is like a switch that's switched on and body fat switches that on. So for so many people, a risk element is then switched on straight away when you become obese before the age of 30. And lots of professors, especially Giles Yeo, who we adore and have on on this podcast, explained this so beautifully that, you know, we have risk factors our whole life. It's up to us whether we switch them on or off. In this case, it's our environments that are changing those for us. It's a headline that I think is a stark reminder. Okay, guys, we are going to pop to an ad break now.

26:34And when we come back, we have got such a good one. We are going to be talking about whether your diet is aging you and the link between our skin health, our longevity, and what we

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28:38and results vary. Not intended for medical purposes. Works independently of Gemini apps. Check responses for accuracy. We've got our next headline, which is more, I'd say, wellness industry driven, which is about aging, Ella. Exactly that. Okay, so that was quite a heavy one, but I do think incredibly important to talk about, even though it's difficult. So I hope that gaze and pause for thought was helpful in some way, shape or form. I'm sure you guys all saw the headlines about that as well. Right. Headline two. I saw this in The Guardian. This was a couple of weeks ago now and I was like, I need to interview Rhi on this.

29:12I'm glad she brought it up. She's in the hot seat. It is a good, it's a fun one. Well, when I say fun, yeah, let's miss bust. It is quite fun. Okay. So the headline was, is your diet aging you? Obviously, you know, aging is such this like insane industry in this country and well, everywhere and kind of anti aging this and anti aging that and, you know, trying to kind of preserve youth in a Benjamin in bust and fashion is a billion dollar industry but diet and aging how much truth is there in this so I'm going to go through all the points of the article and then I want to ask re essentially true or false but with all the nuance and caveats and amazing info that she always gives us okay is your diet aging you one because you're eating all day long so the article argues that basically lots of us are essentially grazing for like 16 hours a day every time we eat we release insulin which helps regulate blood sugar but can also promote cell growth some researchers suggest that constantly being in this fed state could contribute to visceral fat accumulation and increase the opportunity for cellular damage that's where our anti-aging comes in re is there good evidence that constantly snacking accelerates aging no essentially it's definitely oversimplified but also it depends where you live in the world who you are what circumstances you have regularly grazing depends on what you're grazing on right and actually there is an argument for lots of people in the uk in particular that it is not helping us because obviously we're not choosing the nuts and the seeds and the fruit to graze on so we're not hitting our five a day or five a target as we know we're choosing ultra processed foods because that's what our diets are predominantly made of and that seems to be all that's available to buy on the go unless you're making your snacks at home.

30:56You're snacked in. You're snacked in, which I will say is larger in our heads than some of the images now I am seeing online, which are a bit worryingly small, but full of saturated fat, salt, sugar. So it just depends on your starting point as well. And also who you are, what condition, you might have something underlying, well, what type of work do you do? Are you a surgeon? Are you a pilot? Are you pregnant like me and you have to eat all the time? I honestly think we could all take a leaf out of these researchers book and not snack so often and give it a three or four hour break in between but it's circumstantial yeah and we want to yeah upgrade our snacking a little bit but it's not true that you're going to be super super wrinkly here no just because you had a few extra snacks exactly but yeah i get what they're saying of insulin release and i i do appreciate the blood sugar effect but it does depend on what you're eating and who you are okay so it's even better if we can have like three or four hours and have a more balanced snack pretty much love it okay is your diet aging you because you're eating too many refined carbohydrates true or false this is looking at something called advanced glycation end products and the idea that repeated spikes in blood sugar um from refined carbohydrates which your point really a big part of our diet and our snacking can increase this age as they're called formation and that's bad for our aging true there is actually an element of truth here because the more sugar we have and I'm referring to glucose as sugar so carbohydrates refined carbohydrates white bread not fruit sugar because that's fructose yeah definitely not fruit sugar at all good differentiation to make and not fear anybody there but when we have too much sugar circulating we stiffen proteins and it's a process called glycation and it does actively age us um but you have to be having an extreme amount and I'm talking about eating these things in isolation it's like if you had candy floss every single day rather than just at the fun fair I don't know why I picked that example it's quite archaic okay but like i like having chocolate every day i need some chocolate every day you like dark chocolate and that has an element of fat in it as well and it's not releasing a lot of sugar so it's not the nice chocolates okay this is the lollipops the skittles but if you were having a healthy diet and you had one lollipop every day it's fine not aging you aging you if you're eating breakfast lunch dinner are full of refined carbohydrates with very little healthy fats proteins within your diet so it's causing that blood sugar roller coaster you're not able to store enough and your insulin isn't working effectively we develop a risk of type 2 diabetes and we do have more ages in our overall diet so yes refined carbohydrates too much in excess too frequently can age us love that but not we are guys we are not talking about tonight for dinner making this because this is what i'm gonna make i'm gonna make like a lovely lentil ragu um with tinned tomatoes and some miso and some shiitake mushrooms and I'm going to have that with like a normal pasta that's the normal pasta is not the problem no definitely not and again if you're an athlete you'll want to be having refined carbs before a match so that's very different too so a lot of nuance love that okay is your diet aging you because you're cooking at very high temperatures Marie is just like nodding emphatically so I'm going to pass that straight to you yeah do you know what this is a really interesting one and i think it refers to barbecued foods and those sorts of things um the study here in the article cited was that three slices of bacon fried for five minutes contains more than 91 000 ages which is what we were just talking about compared with frying tomato at just 23 but again this also links to the red and processed meat there within that particular component but what we do know and i wrote so if anyone has the science of nutrition encyclopedia look up the page on amines so i explain and have lots of diagrams that break down the thermic effect of food and also what happens when we burn food and it becomes carcinogenic so there is strong evidence and medical consensus to favor those lower cooking temperatures like stewing like making your ragu over a high heat rather than you know direct flame methods that you'll see in the restaurant that look really impressive don't they when they get the frying pan there's a flame like grilling barbecuing and that's because you don't want to form these harmful chemicals and carcinogenic compounds even when you burn food that's the formation of these carcinogenic compounds it doesn't mean a bit of burnt toast is going to harm you but we do need to minimize deep frying and barbecuing and keep it as a occasional cooking methods okay what about if we're eating too much saturated fat and not enough fiber well yeah that is a risk factor definitely but not for aging particularly with aesthetics and that sort of thing okay so as we know we're not hitting not hitting our fiber targets i feel like it's all i talk about ella it goes just we're not getting it um saturated fat has a key driver of the immune system whereas our overall diet that matters more i'd say it's your overall diet but we are over consuming saturated fat but it's probably not particularly affecting your aging no but it's affecting how well you age.

36:04So it will be affecting your heart health and it will be affecting the chances of you living healthy when you're in the elderly stage of your life because of the systemic inflammation over time. But we don't focus on individual parts of the diet. I can't just isolate saturated fat. It's saturated fat alongside salt, alongside sugar, minimal activity, you know, a lack of fiber in the diet. So your overall diet is a much better way to look at you're aging rather than just one component. Because one of the other arguments is that your diet is aging you because you're not getting enough healthy fat.

36:38So that leads on from that very nicely. Yeah. And we love the discussion of omega-3 and it's completely and utterly true that we need those omega-3s because in research they're linked to lowering inflammation and those omega-3s support our brain. Our brain is 60 % fat. We need it for our cell membranes. We need it for our heart health, links to reduced risk of neurodegenerative diseases. I could go on. And good for your skin. Good for the skin. But like we said, omega-3 crisis. I mean, honestly, everybody, we just need less saturated fat and more olive oil in our diet. Yeah. And that will support your aging as well as you're maybe not aging well because you're not eating enough colorful plants.

37:16Yeah, exactly. And you mentioned skin there as well, by the way. Skin, there's a huge link with healthy fats and colourful plants components, particularly dark coloured berries like anthocyanins that are linked to brain protective components, plants, every dermatologist will know. I mean, look at the skincare products you buy. I mean, they're marketed as cherry cream or orange extract or citrus this. And that is because of the vitamin C and the antioxidants that plants can contain. So we know that does help with anti-aging massively. okay and the final one to ask you about is you're not aging well because your diet is too acidic now this feels like a throwback tell us about this it's a throwback isn't it to the scary anti-cancer claims and that bell gibson era that we've discussed at the very beginning of the wellness scoop in what year was that 2013 14 yes something around that yeah the kind of fake um brain cancer lady yeah really scary in fact the reason when i went to university I was sold before I became a nutrition student back in the singing era I was sold the whole you want your diet to be alkaline and lots of people just kind of floated that theory they're really overstated theories your body buffers a homeostasis regularly so it keeps you at a very stable neutral sort of pH you know and that's why we love water and our body hits that lovely neutral 7 pH but honestly if you're slightly acidic or slightly alkaline you will die no food you eat is going to change the acidity because your body does that for you with homeostasis so if you're a healthy person your kidneys and lungs tightly regulate your blood between that nice sweet spot of 7.35 and 7.45 food does not change it you cannot cure cancer through this component and often actually the claims that acid forming foods like meat dairy and processed carbs which we have discussed due ages can cause our body to become acidic isn't true it cannot change our ph directly there's no science to back that up ella your kidneys do a great job at excreting extra acid it's true though that your diet can age you yeah absolutely ultimately and that's in subtle changes that are hard for scientists to measure like your skin like your hair like your nails although i will hit and miss there are genetic factors that influence all of those things as well it's a very close tightrope that you're walking aren't you with aging genetics play such a big role too but you cannot deny that you will age better if you eat well generically most of the time i feel like that um leads so nicely to trends first of all you've got a clip to play us right i do um so this is actually a trend that live um olivia atwood was speaking about on one of her podcast clips and it's called office face what's office face so office face because you know you don't get any air to your skin i'll let her describe it have a listen to this clip you turned up today and you looked you look beautiful but you are now starting to look like but i look ugly now there's a thing and it's proven on social media called office air have you heard about this no so basically the evidence is people putting up clips on instagram They go to work, their makeup looks perfect, they look fresh, flawless.

40:36When they leave, they look rancid. Right. But nothing's happened in that time apart from sitting at their desk. Right. So the theory is that office air makes you ugly. Okay, all right, so that's the excuse that I've got, is it? Because, I mean, I don't think I've ever turned up to work with a fresh blowout, dewy skin and flawless makeup. I generally look like I've been dug up when I turn up to work. I don't spend much time in an office. I guess this would be the closest it gets to an office for me. Yeah, studio air. Yeah, see where I am in like two hours, see what I look like. Well, I can tell you now, I can literally, before my eyes, you are getting uglier.

41:08Wow. Literally, before my eyes, I can see it now. Tom, can you believe what you're actually hearing? All I'm saying is, listen, listen, all I'm saying, darling, you turned up today and you looked beautiful, but you are now starting to look like... But I look ugly now. No, you're just starting to look like a melted Wetherington boot. Officer. So, there you go, Ella. Well, what's your verdict? I mean, okay, let's take this back. First of all, I'm actually a big Olivia Atwood fan in the sense of I don't know a huge fan about her, but I loved her documentaries on plastic surgery and things like that.