I’m joined by Russell Foster CBE, one of the most prominent sleep experts globally and professor of circadian neuroscience at Oxford University. Russell’s research centres around sleep, the body clock and how the two profoundly affect our biology and our overall health and wellbeing.
We discuss:

Why sleep is important and how much we really need

The link between cravings, hunger, and sleep

Tools for improving sleep quality

Why stress may be at the root of your sleep difficulties

How fine-tuning your internal body clock supports optimal health


Each week I unpack a wellness trend with GP Gemma Newman. This week on Fact or Fad we’re looking at matcha versus coffee, where should we get our caffeine from.
More about Russell:
‘Life Time: The New Science of the Body Clock, and How it Can Revolutionize Your Sleep and Health’ 
https://www.amazon.co.uk/Life-Time-Science-Revolutionize-Health/dp/0241529301
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How to sleep well, reducing cravings and matcha versus coffee with Russell Foster

In Wellness with Ella, entrepreneur Ella Mills and her guests candidly reveal their personal journeys of transforming times of great difficulty into times of enormous personal growth. 

How did they get to where they are today? What were the biggest challenges they faced? What wellness practices and habits really moved the needle for them? How do they keep moving forward? 

Wellness with Ella has the simple mission of giving you un-filtered and empowering conversations that give you the tools, knowledge, and inspiration to transform your life and your health. New episodes drop every Wednesday.

Health & Fitness

Mental Health

DISCLAIMER: this episode touches on eating disorders and eating disorder recovery.This week Ella is joined by Transport for London employees Jeremy Chopra and Ian Redpath, AKA All On The Board, the duo who made it their mission to bring smiles to the faces of London commuters through writing poems, quotes and creative messages on the underground’s service information boards. In this open and inspiring conversation, Ian and Jeremy open up about how their own experiences with their mental and physical health led them to create a positive online community.They discuss:

How Ian and Jeremy started sharing inspiring messages about mental and physical health with London commuters

Jeremy’s experience with depression and an eating disorder

The danger of keeping inner distress to ourselves

Dealing with imposter syndrome

Ian’s experience with anxiety and PTSD

Navigating difficult times one step at a time

The importance of self-compassion in any healing journey

The power of a gratitude practice

Why saying something is better than saying nothing

Links:

All On The Board’s latest book, Your Daily Companion: Inspiring words to take you from morning to night


For new users, use code podcast20 to get 20% off the Feel Better App



Wellness Toolkit for this episode


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All On The Board: Strength through vulnerability and mental health toolkits

This week Ella is joined by Jessie Inchauspé, AKA the Glucose Goddess, Jessie is the founder of the Glucose Goddess movement where she teaches over 1.5 million people online about how to reconnect with their bodies, the importance of blood sugar, and easy hacks to manage it. In this open and inspiring conversation, Jessie opens up about experiencing episodes of difficult mental health during her 20s, dealing with loneliness, the practices that helped her move forwards slowly and gradually, how she discovered the power of managing her blood sugar levels for her mental and physical health; as well as the mindset shifts, self-care tools and non-negotiables habits that helped her get to a happier and healthier place.They discuss:

The accident which triggered episodes of difficult mental health

Loneliness and not-relating to others

The practices Jessie used to gradually move forwards day by day

Why our daily, lifestyle choices impact our health much more than our genetics

Discovering the link between mental health and blood glucose levels

Glucose and blood sugar 101

Unrelenting perseverance to pursue her passion

The power of small lifestyle changes

Jessie’s non-negotiable habits for feeling her best

Links:

Jessie’s book Glucose Revolution


For new users, use code podcast20 to get 20% off the Feel Better App



Wellness Toolkit for this episode


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Jessie Inchauspé: How balancing her blood sugar changed her life

This week Ella is joined by Alice Liveing for a conversation on releasing the desire to look ‘perfect’ and rebuilding a happier and healthier relationship with exercise, her body and ultimately herself, all the while being followed by over 700k people online.They discuss:

Numbing life by controlling what your body looks like

Owning mistakes publicly in the age of social media

Navigating the pressure to look ‘perfect’

External validation and keeping up a facade

Alice’s catalyst moment for addressing her relationship with food, exercise, her body and herself

Releasing the identity of having the ‘perfect body’ to rebuild mental and physical health

Tools for building self-esteem and the power of feeling safe

Alice’s non-negotiables for feeling her best

Links:

Alice’s podcast Give Me Strength


For new subscribers, use code podcast20 to get 20% off the Feel Better App



Wellness Toolkit for this episode


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Alice Liveing: accepting yourself & body confidence

This week Ella is joined by Spencer Matthews for a candid conversation on the pressure to fulfil your potential, avoidance, and the detrimental impact of a life without purpose. They discuss taking responsibility of unhealthy habits, how sobriety transformed Spencer’s life and has enabled him to be the father, husband, friend, and businessman that he always wanted to be. They discuss:

Chasing fame in his 20s

Feeling a pressure to succeed and live up to your potential

Using drinking to numb out boredom and a lack of purpose

His catalyst moment for addressing his relationship with alcohol

Spencer’s experience of breaking the cycle of excessive drinking

Building mental strength through physical fitness

Cultivating self-awareness

The mindset shift that helped him transform his health

Spencer’s outlook towards implementing healthy habits


Links:

Spencer’s podcast Big Fish


For new subscribers, use code podcast20 to get 20% off the Feel Better App



Wellness Toolkit for this episode


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Spencer Matthews: lack of purpose, taking responsibility, and the power of small healthy habits

This week Ella is joined by Elizabeth Day for an empowering conversation on releasing societal pressures, navigating life’s ups and downs and how Elizabeth kept moving forwards when things don’t go to plan, plus the tools that supported her to embrace failure, imperfections, and chase the life she truly desired.
 
They discuss:

Societal expectations to have the ‘perfect’ life

People pleasing to fit in

Cultivating deep friendships

Finding the courage to go after the life you desire

Gut instincts

Discovering what you need rather than what you want

The inner work crucial for moving forwards

Turning physical strength into mental resilience

Elizabeth’s non-negotiables for feeling well

 
Links:

Elizabeth’s podcast How To Fail


Elizabeth’s latest book Friendaholic: Confessions of a Friendship Addict


For new subscribers, use code podcast20 to get 20% off the Feel Better App 


Wellness Toolkit for this episode


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How to sleep well, reducing cravings and matcha versus coffee with Russell Foster

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