This week we’re answering your questions, starting with fasting and whether time-restricted eating really supports metabolic health and gut health. We dig into what the research actually shows about early versus late eating windows, the impact on circadian rhythms, and whether fasting has any proven benefits for the gut microbiome. We’re also breaking down bioresonance testing and why mainstream science doesn’t support it, before tackling the flood of advice online about cortisol. What really is cortisol, what happens when levels are too high or too low, and which tips are genuinely helpful for managing stress hormones? Plus, we look at seed cycling for hormone health, exploring the theory behind it, the nutrients involved, and whether there is any evidence to support the practice. Recommendations: Bubala restaurant, London  Cortisol episode: The Nation’s Health Check, Cortisol Confusion & Stress Hacks Feast over Flame Learn more about your ad choices. Visit podcastchoices.com/adchoices

This week, we’re uncovering the groundbreaking science showing how just 60 seconds of vigorous movement a day could transform your health and even add years to your life. We’re also looking at the hidden dangers of gel manicures, and why boosting potassium-rich foods could cut heart failure risk by nearly a quarter. Plus, the Guardian’s biggest wellness trends of the year, from dopamine menus to creatine,  and our deep dive into fibremaxxing, the viral TikTok craze with over 160 million views that’s finally making fibre cool. Could this be the rare wellness trend that’s genuinely worth embracing? Catch Rhi discussing UPFs and The Unprocessed Plate at ⁠⁠Waterstones - London Gower Street⁠⁠ and ⁠⁠Chroleywood Library Learn more about your ad choices. Visit podcastchoices.com/adchoices

This week we’re tackling your questions on some big wellness topics. We look at whether chia seeds alone can cover your omega 3 needs, what acidity regulators and stabilisers really are, and the myths and benefits around nightshade vegetables. We also clear up confusion around perimenopause and menopause, chat through the reality of nursery food and new government guidance, and answer how much nuts, seeds and chia you really need to reap the benefits without overdoing it. Recommendations: Borna pistachio nut butter  Ella’s new book, Quick Wins, at 50% off with the code ‘QUICKWINS50’ (enter it at checkout) - https://www.waterstones.com/book/quick-wins-healthy-cooking-for-busy-lives/ella-mills/9781529316759 Dr Philippa Kaye's The Science of Menopause Catch Rhi discussing UPFs and The Unprocessed Plate at ⁠Waterstones - London Gower Street⁠ and ⁠Chroleywood Library Learn more about your ad choices. Visit podcastchoices.com/adchoices

This week, we’re unpacking the big stories shaping food, health and how we live. We start with a major BMJ study showing that eating chips three times a week raises type 2 diabetes risk by 20% but baked or boiled potatoes don’t carry the same danger. We’ll share why the way you cook them matters, plus the genuine health benefits of potatoes when they’re not fried. Next, a Guardian feature on “otroverts” — people who don’t feel at home in groups but aren’t introverts either. Psychiatrist Dr Rami Kaminski explains why this isn’t a deficit, how it can be a strength, and what it tells us about solitude, loneliness and connection. And from the Times, the science of the “holiday brain-boost.” We explore how holidays can slow cognitive ageing, why even short breaks matter, and the habits from naps to mindfulness and movement that help the benefits last for weeks after you’re home. Plus, the trends: Australia’s world-first ban on social media for under 16s, and the UK government’s plan to restrict energy drink sales to teenagers. Alongside all that, Ella shares her first weekend in the new house, picking homegrown fruit and veg and welcoming two new puppies, plus a listener story that reveals just how many ultra processed additives can be hiding in a single mini cupcake. Catch Rhi discussing UPFs and The Unprocessed Plate at Waterstones - London Gower Street and Chroleywood Library Learn more about your ad choices. Visit podcastchoices.com/adchoices

This week on The Wellness Scoop we’re diving into some of your most requested topics. First up, is there really a best time of day to exercise, and does it matter if you train before breakfast. Then we explore lab grown meat, what it is, how it’s made, and whether it could help cut emissions and reduce animal agriculture. Finally, we unpack the latest on microplastics and whether fibre might be one of our strongest natural defences. We’re also answering your brilliant listener questions on stress and simple ways to protect your mental health during busy seasons, nutrition after menopause, and whether fasted morning workouts affect hormones if you eat soon after. This week’s recommendations:- CurrentBody LED mask ⁠ChatGPT Brain Rot Debate on the Diary of a CEO with Stephen Bartlett⁠ Caff's book: The 30 Plan Check out the Rhitrition Clinic where you can find more expertise, information or book in for a consultation with the fully registered clinical team. US listeners, grab your copy of Rhi's book - ⁠The Unprocessed Plate Keep your questions coming to ella@deliciouslyella.com or via Spotify and Apple Podcasts, and please leave your name so we can say hello. Learn more about your ad choices. Visit podcastchoices.com/adchoices

This week, we’re talking about how to be a “super-ager,” people in their eighties whose memory performs like someone 30 years younger, and why friendships, not fitness, turned out to be their secret weapon. We’re also digging into a huge new study on potatoes and type 2 diabetes, showing that eating chips three times a week raises risk by 20%, while swapping them for whole grains cuts risk significantly. Plus, the surprising number of almonds you should eat each day to boost your gut health, and what that means for heart health, antioxidants, blood sugar and inflammation. We’ll also look at whether whole almonds or almond butter give you the bigger benefit. And for our wellness trend of the week, we’re exploring why reading books for just 30 minutes a day could add nearly two years to your life, and how swapping even a fraction of your scrolling time for reading could transform your health. All that, plus personal updates and the news that The Wellness Scoop is now going twice weekly! Recommendations:  Ella's book recs: Blue Sisters, by Coco Mellors; A Well Behaved Woman, by Therese Anne Fowler and; There are Rivers in the Sky, by Elif Shafak US listeners, grab your copy of Rhi's book - The Unprocessed Plate Learn more about your ad choices. Visit podcastchoices.com/adchoices

This week, we’re tackling some of the biggest listener questions. Do organic foods really make a difference to your health, or is it just clever marketing? Can what you eat actually trigger or clear up acne? And is the buzz around blood sugar spikes and glucose monitoring helping us eat better, or just fuelling food anxiety? We also share our personal recommendations before diving into your brilliant questions — from what we’re always buying on our weekly food shop, to fuelling properly for fitness on a plant-based diet. This week’s recommendations: Ella: Blue Sisters by Coco Mellors, and the Current Body LED mask Rhi: her new reformer machine, plus a few family and beauty finds Learn more about your ad choices. Visit podcastchoices.com/adchoices

This week, we’re talking about why vegetarian and vegan diets can cut cancer risk by up to a quarter, the “worst foods for cellulite” and what the science actually says, and the first UK trial to prove that home cooking and minimally processed foods lead to twice as much weight loss as ready-made UPFs. We also get into the rise of blueberries, how they went from totally unknown in the UK just a few decades ago to outselling apples, pears and even oranges today, and what that means for British farming. Plus, all our personal updates, this week’s wellness trends and news about new Wellness Scoop episodes!  For listener questions, please either email ella@deliciouslyella.com or leave them on spotify/apple podcasts and leave your name, we love knowing more about you!  And for 50% off Ella’s new book ‘Quick Wins’ with the code ‘QUICKWINS50’ (enter code at checkout) https://www.waterstones.com/book/quick-wins-healthy-cooking-for-busy-lives/ella-mills/9781529316759 Learn more about your ad choices. Visit podcastchoices.com/adchoices

In this summer bonus episode of The Wellness Scoop, we’re asking if perfectionism could be quietly holding back your health goals and revealing the truth about supplements: which are worth your money, which aren’t, and how to know the difference. We’ll also look at why healthy eating is still a privilege for so many, pets vs partners when it comes to happiness, and the latest wellness trends, from the rise of sobriety to the morning routine obsession and the buzz around “OAT-Zempic.” Learn more about your ad choices. Visit podcastchoices.com/adchoices

Welcome to a special summer bonus episode of The Wellness Scoop. We’re asking two big questions — are seed oils really as bad as the headlines claim, and does your gut health matter more than your genetics? We’ll dig into the science behind the seed oil debate, from where the fear started to what research actually says about their impact on inflammation, heart health and longevity. Then we’ll explore new studies on the gut–brain connection, and how lifestyle choices might shape your health as much as, or more than, your DNA. Plus, why dancing could be the most joyful workout, loneliness as a rising health risk, and the latest trends from the spinach scare to the Hot Girl Walk. Learn more about your ad choices. Visit podcastchoices.com/adchoices

Welcome to another special live episode of The Wellness Scoop. We’re starting with a calming five-minute meditation led by Cordelia Simpson to help you pause, breathe and refill your cup before diving in. Then we’re tackling one of the most confusing topics in nutrition: ultra processed foods (UPFs). From the additives hiding in our everyday favourites to the impact on gut health, inflammation and chronic disease, we’re breaking down what the science actually says and where the gaps still are. We’re looking at how UPFs are defined, the most common ones in our diets, and how our eating habits today compare to our grandparents’ generation. We’re also exploring the links with obesity, mental health and cancer risk, plus why cost and access play such a big role in the conversation. Most importantly, we’re sharing simple, realistic swaps that make a difference without cutting out joy, from building more meals around whole foods to knowing when an additive is worth paying attention to. Get your copy of Rhi's book, The Unprocessed Plate To get the exclusive gift box from Shokz, order via this link: ⁠⁠⁠⁠https://bit.ly/44MSOxI⁠⁠ Learn more about your ad choices. Visit podcastchoices.com/adchoices

Welcome to a very special episode of The Wellness Scoop, recorded live with our amazing community. In today’s show, we’re asking whether coffee could help you age better, if cutting calories might actually harm your mental health, and why new research says exercise could be more effective than drugs in stopping cancer from returning. We’re also diving into the latest concerns around microplastics and tampons, the truth about step counts, and the role of food in supporting hormones, energy and emotional wellbeing. Plus, we’re taking brilliant questions from our live audience, from fasting and kids’ food language to organic veg and the pressure to be perfect. Whether you were in the room with us for the event or you’re listening for the first time from home, thank you for being part of this incredible community. To get the exclusive gift box from Shokz, order via this link: ⁠⁠⁠https://bit.ly/44MSOxI⁠⁠ Learn more about your ad choices. Visit podcastchoices.com/adchoices

This week, we’re diving into the wellness headlines that got us talking, from new research linking sweeteners to early puberty, to what the science really says about the keto diet. We’re also looking at the rise of broccoli shots in elite sport and why grip strength might be one of the most important health markers we rarely talk about. There’s a lot to cover, including Donald Trump and Coca-Cola’s, a viral debate around bacon and cancer risk, and a listener question on how food can support hormone health.  At the end of the show, we’re sharing a few personal updates, including the launch of Ella’s new cookbook Quick Wins, our first-ever homeware collection with John Lewis, a campaign to improve free school breakfasts, and some summer picks for kids’ food and theatre deals. Plus a brilliant Stylist feature on ageing that sparked an honest conversation about self-image and how our mindset shifts over time. Recommendations Brick: https://getbrick.app/ Nancy Britwhistle: https://www.instagram.com/nancy.birtwhistle/?hl=en Books: Blue Sisters and The Body Keeps the Score To get the exclusive gift box from Shokz, order via this link: ⁠⁠https://bit.ly/44MSOxI⁠⁠ Learn more about your ad choices. Visit podcastchoices.com/adchoices

This week, we’re looking at why the first ten minutes after you wake up might matter more than anything else for how the rest of your day unfolds. From quick morning rituals to simple shifts that keep you steady, we break down what actually helps. We also get into England’s huge new 10-year NHS plan. With life expectancy flatlining and more people getting sick earlier, the government is promising a major overhaul — shifting from treating sickness to preventing it. We look at their ambitious goals, from tackling obesity and smoking to new rules on junk food and air quality, and ask whether it really goes far enough. Then we dive into the worrying story behind children’s sleep gummies that turned out to contain undeclared melatonin. It’s raised serious concerns about how unregulated the supplement industry still is, especially when it comes to products aimed at kids. Elsewhere, we explore why some common foods can behave like drugs in the body when you have too much. Think black licorice, poppy seeds and even Brazil nuts — all a reminder of how thin the line can be between food and pharmacology. And finally, we answer your listener question on organic. Is it genuinely better for your health, or is simply eating more fruits and veggies, no matter how they’re grown, what really counts? If you’re enjoying the show, please hit follow and leave us a review. We’d love to hear your thoughts or questions too! Recommendations: Self Defence: A Myth-busting Guide to Immune Health by Daniel Davis Bite Back activists, being blocked by the big advertising companies but trying to change the world! Turmeric, ginger and lemon shots - batch a week at a time Fit For The Future - The 10 year health plan in the UK The Science Of Menopause - by Dr Philippa Kaye Get your copy of Rhi's new book 'The Unprocessed Plate' ⁠⁠⁠HERE⁠ To get the exclusive gift box from Shokz, order via this link: https://bit.ly/44MSOxI Learn more about your ad choices. Visit podcastchoices.com/adchoices

This week, we’re asking if all this self-monitoring, self-optimising and endless tracking is actually helping us — or just making us more stressed and less happy. With over half of UK adults now owning some kind of wearable, we dig into whether chasing perfect sleep scores and stress metrics is doing more harm than good. Because decades of research still shows that happiness often comes when we look outward — being kind, connected and empathetic — not by obsessing over every tiny detail of ourselves. We also break down some of the biggest health stories right now. We look at new research on magic mushrooms being used to treat depression, why the results are genuinely promising, and why it’s still not a miracle fix. Then we tackle the confusion around butter, steak, cheese and heart health. Is saturated fat really as bad as we’ve been told, or are the headlines just muddying the waters? We unpack what actually matters — from fat swaps to overall diet patterns. Then we take on the language of “guilt-free pleasures.” Whether it’s dark chocolate, low-alcohol wine or high-fibre cereals, do we really need guilt in the food conversation at all? We think it’s time to change how we talk about food. We also touch on the new nursery nutrition guidelines rolling out this September to help kids build better habits early on. Recommendations: Baked strawberries! Coat in either honey, maple syrup and sugar, pop in the oven for 15-20 mins at 180 and enjoy how much flavour you get Walking! Quick and easy way to feel great and bust stress Leaving your phone downstairs at night and feel better for not having the temptation to do late-night doom scrolling Please vote for us to win the Listener's Choice award at the British Podcast Awards: ⁠https://www.britishpodcastawards.com/voting To get the exclusive gift box from Shokz, order via this link: ⁠https://bit.ly/44MSOxI⁠ Learn more about your ad choices. Visit podcastchoices.com/adchoices

This week, we’re diving into the stories shaping what we eat, how we shop and the way we live. We’re talking about the government’s new push to tackle obesity by cutting just 50 calories a day, whether weight-loss jabs like Wegovy and Mounjaro are already changing our shopping habits, and the latest on possible bans or tighter rules for alcohol advertising in the UK. We also get into which oils you actually want to be cooking with at home, why M&S has just trademarked something called “Punishment Juice,” and a major new NHS survey that reveals one in four young adults are now living with a mental health condition. Plus, could creatine help prevent Alzheimer’s? We look at what the science says so far — along with all our personal updates and this week’s recommendations, from cult podcasts to berry-packed smoothies. This week’s recs: Korean exfoliating mitt⁠ ⁠How I Became a Brainwashed Cult Bride⁠ on Conversations (ABC Australia) Get your copy of Rhi's new book 'The Unprocessed Plate' ⁠⁠HERE⁠ Vote for us to win the Listener's Choice award at the British Podcast Awards: https://www.britishpodcastawards.com/voting To get the exclusive gift box from Shokz, order via this link: ⁠https://bit.ly/44MSOxI⁠ Learn more about your ad choices. Visit podcastchoices.com/adchoices

This week, we’re breaking down the new government data on the UK’s diet, from fibre and fruit and veg to vitamin D and iodine. It’s a clear snapshot of how we’re eating and why some of the most basic habits still aren’t sticking. We share what’s changed, what hasn’t, and what small shifts could help close the gap. We’re also diving into the surprising findings on insect protein. Once seen as a sustainable fix for the future, a new report suggests the environmental impact may be much higher than expected. Then we explore the rise of wearable tech for your brain, with a look at the new e-tattoo that tracks mental load in real time. Helpful tool or step too far? We discuss. Plus, we take on cortisol cocktails. Are they fact or fiction? And what actually works when it comes to managing stress? We share six simple, science-backed habits to support your nervous system. We also unpack the foods that act like drugs when eaten in excess, and what that means for your health. And in this week’s listener question: ghee, butter or olive oil. Which one should you be using in your cooking? Get your copy of Rhi's new book 'The Unprocessed Plate' HERE To get the exclusive gift box from Shokz, order via this link: ⁠https://bit.ly/44MSOxI⁠ Learn more about your ad choices. Visit podcastchoices.com/adchoices

This week, we’re diving into the foods that could help you live longer — and the wellness habits that might be doing more harm than good. We start with the science behind the 14 foods linked to better brain, gut, and heart health. From oats and olive oil to beetroot, berries and black tea, this is one list that’s actually worth paying attention to — backed by major new research from Harvard and the World Cancer Research Fund. Then we get into the wellness trend that’s costing Gen Z nearly £2,000 a year — with most people admitting the products don’t even work. We break down what’s behind the spending spike, which supplements are trending, and why more than half of buyers feel misled. Elsewhere in the episode, we unpack the growing concern around forever chemicals in beer, the banned food additive still showing up in thousands of snacks, and the viral “Dubai chocolate” just recalled by the FSA. We also answer your listener question on soy and hormones — what’s fact, what’s myth, and what the science really says. Recommendations: Ginny and Georgia on Netflix The 30 Plan a book about gut health by friend of the show, Catherine Rabess Breast milk jewellery - Rhi had hers made at Mothers Love Jewellery ⁠The Unprocessed Plate by Rhiannon Lambert Learn more about your ad choices. Visit podcastchoices.com/adchoices

Protein is everywhere right now — added to yoghurts, cereals, snack bars and even water. But why has it taken centre stage in the wellness world, and how much do we actually need? In this episode of The Extra Scoop, we’re joined by Dr. Chris Cashin, a Registered Dietitian and Sports Nutritionist with over 25 years of experience, to help us make sense of the protein boom. From health claims to beauty industry promises, she breaks down what’s fact, what’s hype, and what really matters when it comes to your protein intake. We look at why protein is essential, how to tell if you’re getting enough, whether plant-based options measure up, and why there’s more to nutrition than just chasing numbers on a label. Whether you're perimenopausal, training for a marathon, or simply trying to eat well, this episode gives you the clarity and confidence to navigate protein without the overwhelm. In This Episode, We Cover: Why protein is important and what it actually does for the body The truth behind daily targets — and whether 30g per meal is really necessary The rise of “proteinification” and how diet culture fuels the hype How protein became associated with aesthetics and the ideal body image The difference between complete and incomplete proteins Whether plant-based proteins are just as effective as animal-based sources The real risks (if any) of eating too much protein 3 simple, evidence-based takeaways to help you get what you need — without overthinking it About the Guest:Dr Chris Cashin is a Registered Dietitian, Registered Nutritionist, and Sports Nutritionist with over 25 years of experience. She’s the founder of Cardiff Nutrition Consultancy, has worked with elite athletes at the English Institute of Sport and Sport Wales, and is a Senior Lecturer and Programme Manager for the MSc in Sport and Exercise Nutrition at the University of Wales Trinity Saint David. Learn more about your ad choices. Visit podcastchoices.com/adchoices

This week, we’re diving into the slightly shocking (and sometimes surprisingly wholesome) stories shaping our health and habits. We start with TikTok’s decision to ban the hashtag #SkinnyTok, following a viral exposé revealing the darker side of the “skinny girl” aesthetic and the influencer-led community profiting from it. Then there’s new research showing that smiling might be six times more effective than Botox when it comes to attractiveness, raising big questions about beauty standards, confidence, and connection. We also get into the shrinking length of TED Talks, the red meat industry’s influence on heart health studies, and the surprising truth about coconut sugar, agave, and maple syrup. Are any of them actually better for you? Elsewhere in the episode, we cover Britain’s booming banana obsession (and the waste it’s creating), why Scandinavian saunas are strictly nude, and what’s changing in school food. This week’s recommendations The Cut article The Unprocessed Plate by Rhiannon Lambert Your Friends and Neighbours (Apple TV) Sirens (Netflix) Learn more about your ad choices. Visit podcastchoices.com/adchoices