The Wellness Scoop

• ​​Habit Stacking, Sugar vs Sweeteners & Adaptogens

  This week on The Wellness Scoop we’re answering your questions, starting with one of the most common debates: is it better to add sugar or a sweetener to your tea? We’ll look at what the latest science and WHO guidance actually says, and the best way to approach it long term. We then dive into fibre, the difference between soluble and insoluble, how they work together in the gut, and whether you really need to worry about getting the perfect balance between the two. Next up, calcium. If you eat little or no dairy, how can you still meet your needs? We’ll cover the top plant-based sources, from sesame seeds and hummus to calcium-set tofu and fortified milks, plus why vitamin D is just as important for absorption. We also unpack the growing trend for adaptogens like ashwagandha, maca and lion’s mane, asking how much evidence there really is behind the hype and whether they’re worth the spend. And finally, how to keep your healthy eating habits going as the seasons change. We’ll explore habit stacking, the behavioural science behind linking new habits to ones you already do, and share practical ways to boost the nutrition of your favourite autumn comfort foods so you can carry your summer momentum through the darker months. Recommendations: Rhi’s new book : Pre order The Fibre Formula ⁠https://geni.us/TheFibreFormula White Mausu Smoky Chilli Oil  The Island of Missing Trees by Elif Shafak  Find out more from the amazing Sophie Bertrand HERE and order a copy of her book, Forking Wellness Learn more about your ad choices. Visit podcastchoices.com/adchoices

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• Morning Routines, Motivation and the Ozempic Backlash

  This week we’re looking at the rising pressure to lose weight and why so many people are turning to risky quick fixes. We unpack the growing backlash against Ozempic, now facing over 1,800 lawsuits in the US for severe side effects like stomach paralysis and vision loss. We revisit the 5am Club and ask if the 8am Club is a smarter, more sustainable routine for real life. We share new research showing that the benefits of nature depend on how you experience it, and simple ways to make time outdoors more restorative. And we explore the booming world of wellness wearables, from Oura rings to Apple Watches, and whether they really motivate us to change our habits. Recommendations  Rhi’s new book : Pre order The Fibre Formula https://geni.us/TheFibreFormula Bought to You by Chemistry’ podcast, by the Royal Society of Chemistry: https://podcasts.apple.com/gb/podcast/brought-to-you-by-chemistry/id1621110309  Science Vs Podcat: ‘Is There Really a Plastic Spoon in our Brains’ https://open.spotify.com/episode/2ZwZsCnG2BkTzPxo5tujOB  Learn more about your ad choices. Visit podcastchoices.com/adchoices

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• 10 Simple Nutrition Wins, Wholegrains and Intuitive Eating

  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. Recommendations: Ella - Gratitude conversations at the dinner table. Go round and everyone says something they feel grateful for from their day, and feel the overwhelm melt away! Rhi - Fearne Cottons', Scripted Fran (one of our amazing listeners!) - The Smartphone Free Childhood movement Learn more about your ad choices. Visit podcastchoices.com/adchoices

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• Microplastics, The Billion-Dollar Race to Reverse Ageing and Perfect Guacamole

  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. Learn more about your ad choices. Visit podcastchoices.com/adchoices

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• Fasting, Cortisol and Seed Cycling

  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

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