This week on The Wellness Scoop we’re answering your questions, from the small daily habits that make the biggest difference to how we eat, to whether it’s really worth swapping white pasta and rice for wholegrain versions, especially for little ones.

We’re also digging into the sudden rise of chicory root fibre in high-fibre products, what it actually does in the body, and why it can be a gut-health hero for some people but a nightmare for others.

Plus, how to talk to kids about nutrition without creating fear around food, the clever trick to boost vitamin D in mushrooms, and a brilliant listener tip on the growing smartphone-free childhood movement.

And as always, a few personal updates, including the gratitude ritual that’s been helping Ella dial down overwhelm at the end of each day.

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This week on The Wellness Scoop we’re diving into two of the most jaw-dropping wellness headlines we’ve seen all year. First, the new research revealing we’re inhaling up to 68,000 microplastic particles every single day, and how these invisible invaders are showing up everywhere from our lungs to our brains, even doubling the risk of heart attacks and strokes.

Then we explore the $3 billion Jeff Bezos-backed biotech lab leading the billion-dollar race to reverse ageing. Altos Labs says it could not only slow ageing, but actually reverse it, marking what some scientists are calling the dawn of a new era of medicine.

And to balance the intensity, we’re celebrating World Avocado Day with the ultimate guacamole, vibrant, zesty and packed with feel-good benefits.

As always, we’re sharing what we’ve been loving lately and a few personal updates from behind the scenes.

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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.

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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

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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.

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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

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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:-

Keep your questions coming to [email protected] or via Spotify and Apple Podcasts, and please leave your name so we can say hello.

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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!

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US listeners, grab your copy of Rhi's book - The Unprocessed Plate

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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:

For more information on skin-care from the excellent Dr. Thivi Maruthappu, get your copy of her book SkinFood: Your 4-step Solution to Healthy, Happy Skin HERE

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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 [email protected] 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

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