As we head into a new year, we’re focusing on what it really means to build a healthy 2026, without extremes or quick fixes. In this episode, we look at the health stories shaping the year ahead and what they tell us about making calmer, more informed decisions for long-term wellbeing. We explore hopeful developments in cancer prevention, following a Channel 4 documentary and UK reporting on vaccine trials starting this year for people at higher risk, and what this shift towards prevention could mean for the future of healthcare. We also unpack a major move from the World Health Organization to properly study traditional and natural medicine, from meditation and tai chi to simple food-based interventions, and how these practices fit alongside modern medicine. Finally, we look at a sobering wellness story gaining attention at the start of the year. Reports of botulism linked to anti-wrinkle injections raise important questions about safety, regulation and informed consent, and what people need to know to make safer choices. Order your copy of Ella's new book: ⁠Quick Wins: Healthy Cooking for Busy Lives⁠ Pre-order your copy of Rhi's upcoming book: ⁠The Fibre Formula⁠ Learn more about your ad choices. Visit podcastchoices.com/adchoices

This week we’re closing out the year with the moments that shaped 2025; the trends that genuinely made a difference, the habits that stuck and the simple rituals our whole community kept coming back to. From red light masks and fibre-maxxing to the wellness shifts that actually felt doable, we’re sharing what mattered most and why it resonated. We’re also diving into your end-of-year questions, from navigating UPFs and building easy plant-forward meals to creating cosy evening rituals and figuring out which habits are really worth prioritising. It’s a practical, honest look at what helped us feel grounded this year and the small anchors we’re taking with us into 2026. Grab your copy of Ella's new book 'Quick Wins' - out today! Learn more about your ad choices. Visit podcastchoices.com/adchoices

This week we’re diving into the health stories you’ll actually want to know about as we head into mid-December. We’re unpacking why sugar cravings are so common and what’s really happening in your brain and body when they strike, plus the small, practical shifts that genuinely help. We look at the wild rise of protein shakes, from beef-sludge origins to celebrity smoothies and Michelin-styled blends, and what you actually need to know about protein for real-world health. We also explore the science of better sleep. A new wave of research is showing just how much gentle, consistent mind–body movement regulates cortisol, supports the nervous system and improves sleep quality over time. We break down what really makes the difference and how to build habits that help you sleep more deeply and wake up feeling human again. Ella’s book signing on the 16th: https://www.bookbaruk.com/event-details/meet-ella-mills-exclusive-pre-publication-signing-and-meet-greet 50% off code for Quick Wins with ⁠Waterstones⁠ - ‘QUICKWINS50’ (enter the code at checkout) Learn more about your ad choices. Visit podcastchoices.com/adchoices

This week we’re answering your biggest end-of-year questions, from greens powders and plant points to calories versus protein and how to make sense of it all. We look at what actually matters, what doesn’t, and the simple shifts that make eating well feel easier rather than overwhelming. We’re also doing a proper chocolate tasting to find the best UPF-free options. We break down what to look for, how to spot the clever marketing, and which ones genuinely deliver. Plus, we dive into your questions on sourdough starters, prebiotic fibres like Myota, berberine, and how to support your gut without getting lost in the noise. It’s a practical, down-to-earth Q&A to help you end the year feeling clearer, calmer and more confident about what actually works. Learn more about your ad choices. Visit podcastchoices.com/adchoices

This week we’re diving into the health stories you’ll actually want to know about as we head into December. We’re looking at how to beat a hangover and stay well through the festive chaos, from sleep dips to sugar overload. We unpack the rise of wellness washing, why so many “healthy” products are anything but, and how to spot the difference between real wellbeing and clever marketing. Our big story this week is the chronic disease pandemic. A major new Lancet review has brought global attention to the links between modern diets, ultra processed foods and long term illness, exposing the industry forces driving the trend and what the evidence really shows. We break down the key findings and share the simple, realistic habits that genuinely support long term health. Ella’s book tour events: https://www.bookbaruk.com/event-details/meet-ella-mills-exclusive-pre-publication-signing-and-meet-greet 50% off code for Quick Wins with Waterstones - ‘QUICKWINS50’ (enter the code at checkout) Learn more about your ad choices. Visit podcastchoices.com/adchoices

In this Extra Scoop we’re tackling your brilliant listener questions, from the confusion around food intolerance tests to what to cook for a summer Christmas lunch. We break down why IgG tests aren’t reliable, how to get a proper diagnosis and why unnecessary restriction can do more harm than good. Rhi shares her clinical insight into navigating misinformation online, from the rise of the AIP diet to the red flags around unregulated “women’s health practitioners.” We also answer your questions on omega-3 supplements, skincare ingredients like BHT and phenoxyethanol, and whether lots of small meals or three bigger ones best support digestion and sleep. Plus, we share your latest dark chocolate recommendations and talk through what a Deliciously Ella–style summer Christmas menu might look like. It’s a practical, myth-busting episode designed to bring a bit of clarity, calm and common sense to the world of everyday wellness. Recommendations: The best dark chocolates (so far!): Sainsbury’s Taste the Difference Madagascan 80%, M&S 75%, Tesco 85%, Divine 85%, Hu Kitchen, Ombar 80% Ella’s book event: https://www.bookbaruk.com/event-details/meet-ella-mills-exclusive-pre-publication-signing-and-meet-greet Learn more about your ad choices. Visit podcastchoices.com/adchoices

This week we’re unpacking the stories shaping long-term health, from the latest research on ultra-processed foods to the global rise in childhood blood pressure. We look at a major new study linking UPFs to early bowel polyps in women under 50, what the data actually shows and what practical changes matter day to day. We also explore why hypertension in children has almost doubled over the past twenty years, what’s driving the trend, and the small, realistic habits that help protect heart health from early life. Alongside the big stories, we dive into two smaller but fascinating pieces of research: how gallery visits can lower cortisol and inflammation, and why speaking more than one language might help slow biological ageing. We pick up on last week’s GLP-1 discussion with a thought-provoking piece from The Cut on emotional blunting, appetite and pleasure, and round things off with the seven wellness trends set to shape 2026 including bone health, creatine, fibre, tech boundaries, cellular health and infrared workouts. Learn more about your ad choices. Visit podcastchoices.com/adchoices

This week we’re diving into everything you need to feel a little brighter and more grounded through the winter months, from simple ways to lift your mood to the truth about frozen food and how to choose a multivitamin that actually meets your needs without the huge price tag. We break down the biggest nutrition myths, explore why frozen produce often rivals fresh, unpack global food labelling systems, and share the small daily(ish) habits that make consistency feel easier and more sustainable. Plus, practical family-friendly meal planning ideas, winter wellbeing rituals and the listener questions you’ve asked us most. Get Dr David Hamilton's book, 'The Joy of Actually Giving a F*ck' Recommendations: The Advent of Change Calendar Caroline Flack documentary on Disney+ Victoria Beckham on the Call Her Daddy podcast And from our amazing listeners: Georgia: Sainsbury's Taste the Difference dark chocolate - delicious, single origin and made from three ingredients Amy: Bank the Food app - discover which items food banks in your area are most in need of Learn more about your ad choices. Visit podcastchoices.com/adchoices

This week we’re unpacking the stories that could genuinely shift your everyday health. We look at the three simple habits proven to stop morning headaches, from caffeine timing to sleep rhythms and jaw tension. We also dig into the new “natural Ozempic” capsule making headlines, explaining how it actually works in the gut, how it compares to GLP-1 injections and what the early research really shows. Plus, we explore the nationwide Bang in Some Beans campaign aiming to double the UK’s bean intake by 2028, why supermarkets are backing it and what the science says about beans for heart health, gut health and long-term disease risk. It’s a practical, evidence-led episode filled with useful takeaways you can put into your week straight away. 🎄 Order your signed, personalised copy of Quick Wins – add a Christmas message when you pre-order here: ⁠https://coles-books.co.uk/quick-wins-by-ella-mills-signed-edition Learn more about your ad choices. Visit podcastchoices.com/adchoices

This week we’re diving into your biggest wellness questions, from whether calorie counting really works to how concerned we should be about pesticides in oats and hummus. We explore where the idea of calorie counting came from, why it became so popular, and what modern science actually says about energy, metabolism and nourishment. We also unpack the facts on glyphosates, what they are, where they show up, and how to reduce exposure without cutting out healthy foods like oats and chickpeas. Plus, we share easy ways to hit 30 plants a week, the truth about canned beans, and whether pickled vegetables count as fermented. Finally, we share your brilliant winter wellbeing tips, from romanticising the darker months to making candlelit yoga and nourishing soups part of your routine. Hear more from Giles on calories in our ‘Why Calories Don’t Count’ episode Learn more about your ad choices. Visit podcastchoices.com/adchoices

This week we’re diving into the biggest wellness stories making headlines, from Kourtney Kardashian’s viral Lemmelaunches (yes, vagina lollipops and colostrum gummies) to new research suggesting our gut microbes might influence our personalities. We unpack the science behind these trends, separate fact from fiction, and explore what’s really worth paying attention to. We also discuss Rhiannon’s feature on the Mediterranean diet, including her simple 75p trick for boosting fibre and gut health, and look at new research showing that walking just 3,000 steps a day could slow Alzheimer’s progression by up to seven years. 🎄 Order your signed, personalised copy of Quick Wins – add a Christmas message when you pre-order here: https://coles-books.co.uk/quick-wins-by-ella-mills-signed-edition Sign the petition on fireworks to help wildlife at this time of year: https://petition.parliament.uk/petitions/732559 Learn more about your ad choices. Visit podcastchoices.com/adchoices

In this Extra Scoop we’re tackling your brilliant listener questions, from why your period might stop after restrictive eating to what’s really going on with phytic acid in oats and whether you should worry about skincare ingredients like BHT and phenoxyethanol. Rhi shares her clinical insight into hypothalamic amenorrhoea, how to restore hormonal balance and why food freedom is key to recovery. We unpack the truth about “anti-nutrients” and why your homemade muesli is still a gut-friendly win, plus practical guidance on eating for each phase of your menstrual cycle. It’s a real-world, science-meets-sanity episode on how to care for your body, inside and out. Find out more about our brilliant contributors to today's episode: Sarah Elder, part of the Rhitrition team Dr Anjali Mahto Get you copy of Dr. Thivi's book: Skinfood - Your 4-step solution to healthy, happy skin Learn more about your ad choices. Visit podcastchoices.com/adchoices

This week we’re diving into the wellness stories everyone’s talking about, from the call for cancer warnings on bacon and ham to the surprising science behind how one longer walk a day can transform heart health. We explore what the latest evidence really says about processed meat and nitrites, why fibre-rich foods like kiwi fruit could be your simplest gut-health fix, and how shared joy and connection might even help you live longer. Plus, we look at the rise of infrared Pilates, the “hot” trend promising better mobility and recovery, and ask whether the science really stacks up. Learn more about your ad choices. Visit podcastchoices.com/adchoices

This week we’re answering your questions with Professor Tim Spector, diving into the connection between gut health and anxiety, and how to strengthen your microbiome for better overall wellbeing. We unpack what gut health actually means, how ultra-processed foods impact your microbiome, and the simple habits that make the biggest difference. Tim explains how quickly you can see change, shares his top tips for long-term gut health, and clears up common myths about what really helps your gut thrive. A practical, science-led episode that shows how small, consistent changes to your gut health can have a powerful impact on how you feel every day. Learn more about your ad choices. Visit podcastchoices.com/adchoices

This week we’re diving into the latest research on how to live longer, move better and feel stronger. We explore the Green Mediterranean Diet, the plant-rich way of eating that’s been shown to improve gut health, lower inflammation and even slow biological ageing. We unpack Jennifer Aniston’s new “micro-lifting” workouts and the growing science behind lighter, smarter resistance training that supports strength, balance and longevity without the burnout. Plus, we look at the simple nutrition tweaks that protect your vision and boost brain health as you age, and share practical takeaways to help you build a sustainable routine for long-term wellbeing. 50% off code for Quick Wins with Waterstones - ‘QUICKWINS50’ (enter the code at checkout) Learn more about your ad choices. Visit podcastchoices.com/adchoices

This week we’re breaking down the truth about two of our favourite topics: bread and chocolate. We unpack the confusion around gluten and gut health, explaining what the science really says about inflammation, how wholegrains and sourdough compare to refined options, and when cutting out wheat is genuinely helpful versus when it’s just another wellness myth. We also explore the surprising benefits of dark chocolate, from its antioxidant-rich polyphenols to its links with mood, cognition and even gut health. Plus, we share a simple digital wellbeing tweak that’s helping listeners spend less time scrolling, and answer your questions on vitamin D, plant diversity and healthy eating on busy days. Recommendations from our amazing listeners Ailsa from Birmingham suggests we try switching our phone screens to black & white. A really simple hack that helps prevent us getting distracted by our phones, by making them less interesting to look at. Find out how you can do it here Hanna recommends True Dates - taste great and full of fibre! Learn more about your ad choices. Visit podcastchoices.com/adchoices

This week we’re tackling one of the most persistent wellness myths: that cutting carbs is essential for weight loss. We dive into what carbs actually are, why they became the enemy, what the science really says about low-carb diets, and the health benefits of keeping wholegrains in your life. We also explore powerful new findings from a 30-year Finnish study showing that unhealthy habits like smoking, drinking and inactivity don’t just affect your future. They start impacting your quality of life by your mid-thirties. But the good news is that changing course earlier can make all the difference. Plus, with headlines about 28-year-olds getting facelifts and cosmetic surgery on the rise, we ask why so many of us are feeling pressure to change our appearance, and how we can reclaim confidence and care in a filtered world. Finally, we revisit the rapeseed oil debate, where the fear comes from, and what the science really says about cooking oils and inflammation. Learn more about your ad choices. Visit podcastchoices.com/adchoices

This week we’re diving into inflammation, what it really is, why it’s not always a bad thing, and how to calm it through everyday habits rather than quick-fix supplements. We explore the evidence behind so-called anti-inflammatory diets, the role of gut health and healthy fats, and why a Mediterranean-style approach remains the gold standard for long-term wellbeing. We answer your questions on how to support your body through IVF, gentle ways to rebuild balance after periods of stress, and how to gain weight healthily when your appetite is low. We also share simple, practical ideas for eating 30 plants a week, from breakfasts to snacks, to boost diversity and support your microbiome. Plus, we unpack the truth behind vitamin-enriched chewing gum, discuss how to find trustworthy nutrition qualifications, and share our top podcast picks of the week including Pieces of Britney, A Very British Cult, and Emma Watson’s new On Purpose with Jay Shetty episode. Recommendations: The Twisted Tale of Amanda Knox Seep Eco Sponges Pre order Rhi's new book, The Fibre Formula: ⁠⁠⁠⁠https://geni.us/TheFibreFormula Learn more about your ad choices. Visit podcastchoices.com/adchoices

This week we’re breaking down the science behind staying well as cold and flu season hits, from what actually helps you recover faster to why balance, not “boosting,” is the secret to a strong immune system. We dig into new research on the planetary health diet, the flexible, plant-rich way of eating that could save 40,000 lives a day, and ask whether it could be the key to both personal and planetary health. Plus, we look at the growing call for caution on supplements, why doctors say we’re taking too many pills and what to focus on instead, and separate fact from fiction in the online debate about rapeseed oil. Pre order Rhi's new book, The Fibre Formula: ⁠⁠⁠https://geni.us/TheFibreFormula Learn more about your ad choices. Visit podcastchoices.com/adchoices

This week we’re diving into one of the biggest health conversations of the year as we explore GLP 1 weight loss drugs. From Ozempic to Wegovy these medications have changed how we think about food, weight and willpower but they’ve also raised big questions about what healthy really means. Dr Jack Mosley joins us to unpack the science behind these drugs, the truth about food noise, muscle loss and long term side effects, and what happens when you stop taking them. We also look at natural ways to support GLP 1 function through diet and lifestyle. As these drugs become more accessible and more widely marketed are they a genuine breakthrough or another quick fix in disguise Learn more about your ad choices. Visit podcastchoices.com/adchoices