Sugar Cravings, Protein Shakes & The Secret to Better Sleep

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