The Wellness Scoop

The Wellness Scoop

Health and wellness made simple: Join Ella Mills and Rhiannon Lambert weekly for advice, tips, and inspiration to help you live a healthier, happier life — no matter how busy you are.

  • 44 minutes 24 seconds
    Psyllium Husk, The Cost of Over-Optimising & Health Hacks

    Episode 98 and the countdown to 100 is officially on.

    This week is a listener Q&A special. We break down the rise of psyllium husk and what it actually does for gut health, separating meaningful fibre support from supplement hype. We also tackle blood sugar anxiety and the growing obsession with glucose “hacks”, asking how much the average person really needs to worry about spikes, post-meal walks and carb timing.

    We explore 14:10 fasting for energy and digestive health, and what to do when wellness routines start to feel restrictive rather than supportive. Alongside that, we share practical, nourishing snack ideas for last-minute guests, discuss how to protect bone health after an osteopenia diagnosis, and reflect on the wider conversation around moving out of London in search of a slower pace of life.

    As always, we’re cutting through the noise and focusing on what’s sustainable, evidence-based and actually helpful in real life.


    Order your copy of Rhi's upcoming book: ⁠⁠⁠⁠⁠⁠⁠The Fibre Formula⁠⁠⁠⁠ - out today!



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    12 March 2026, 2:00 am
  • 54 minutes 29 seconds
    Cortisol, Cardio & The Everyday Habits Protecting Your Brain

    This week on The Wellness Scoop, we’re looking at the small, everyday habits that may influence our long-term health more than we think. From early research on stress hormones and cancer biology to new data on heart disease risk in men and women, we break down what the science actually shows and where the nuance matters.

    We revisit dementia prevention through a wider lens, exploring lifelong learning, oral health and cognitive engagement, and what they tell us about how closely the brain is connected to the rest of the body. We also unpack the gender gap in exercise habits and what it means for heart health.

    In our trends section, we explore fibre layering versus fibremaxxing and why variety may matter more than totals for gut health. We finish with practical, evidence-based sleep tips, because quality rest underpins everything from stress resilience to metabolic health.

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    9 March 2026, 2:00 am
  • 44 minutes 49 seconds
    Superfood Hype, Collagen, Air Fryers & Hidden Veggie Wins

    This week on The Wellness Scoop, we are answering your questions and unpacking some of the biggest wellness trends shaping everyday choices.

    We start with spirulina. Is it a true superfood or more marketing than substance? We look at what it actually contains, whether it meaningfully contributes fibre, why it is not a reliable source of B12, and what to consider during pregnancy and breastfeeding.

    We then tackle the air fryer debate. Does it really save money on energy bills and is it healthier than using a traditional oven? We break down how it works, what the science says about fat use and cooking methods, and when it makes sense to invest in one.

    We also share practical ideas for increasing fibre in children who struggle with vegetables, explore whether gums and emulsifiers in plant milks are something to worry about, and answer your questions on omega 7, dried fruit, collagen and protecting brain health as we age.

    Send your questions for our weekly Q&A to [email protected].

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    5 March 2026, 2:00 am
  • 44 minutes 11 seconds
    Fasting Myths, Gut-Boosting Pasta & A Five-Year Brain Boost

    This week on The Wellness Scoop, we unpack four headlines shaping how we eat and think about health.

    A major Cochrane review finds intermittent fasting is no more effective for weight loss than standard calorie-controlled diets, despite its surge in popularity. We explore what the evidence actually shows and why public perception may not match the data.

    We then dive into resistant starch, the underrated fibre found in foods like lentils and cooled pasta, and explain how simple preparation tweaks can support gut health, cholesterol and blood sugar balance.

    New research also suggests that lifelong reading, writing and learning could lower dementia risk by nearly 40% and delay onset by up to five years. We unpack what this means for cognitive reserve and long-term brain resilience.

    And finally, we look at the rise of matcha. From high street launches to social media hype, we break down whether it really deserves its health halo and how it compares to coffee.

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    2 March 2026, 2:00 am
  • 32 minutes 46 seconds
    Easy Food Swaps, Snacking Smarter & Anti-Inflammatory Supplements

    In this week’s episode, we’re answering your questions on making everyday food choices simpler and more nourishing.

    We start with micronutrients on plant-heavy diets, including how to think about calcium, magnesium, zinc and iodine across the week without tracking apps, and when blood tests can be helpful during breastfeeding.

    We then look at easy food swaps that save time, including packaged grains and lentils, where they sit in the NOVA system, and why they can be a genuinely useful shortcut.

    Next, we share nut-free snack ideas for work, focusing on whole-food-leaning options that support steady energy.

    We also unpack bloating and inflammation, how hormones and stress affect gut health, and what to know about anti-inflammatory supplements like butyrate.

    Finally, we break down chickpea pasta versus white pasta, looking at fibre, protein and how it fits into a balanced way of eating.

    Send your questions for our weekly Q&A to [email protected].

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    26 February 2026, 2:00 am
  • 52 minutes 41 seconds
    Is Coffee Good for You? The AI Monk & Gut–Brain Health

    In this week’s episode, we’re diving into the headlines shaping how we think about brain health, everyday habits and modern wellness.

    First up, we look at a major long-term study exploring tea and coffee consumption and dementia risk, and what it adds to the conversation around coffee and brain health.

    Then, we unpack the growing evidence linking gut health, inflammation and cognitive decline, and why what’s happening in the gut may matter more for the brain than we once thought.

    And finally, we turn to what’s trending in wellness, from the viral AI monk offering algorithmic calm to the resurfacing of AG1 supplement data, and what both stories reveal about trust, influence and the commodification of wellbeing online.

    Send your questions for our weekly Q&A to [email protected].

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    23 February 2026, 2:00 am
  • 41 minutes 12 seconds
    Sweet vs Savoury Breakfasts, Celeb Supplements & ACV Shots

    This week on The Wellness Scoop, we’re answering your questions on breakfast smoothies, savoury breakfasts, blood sugar balance and the wellness habits everyone seems to be talking about right now.

    We unpack whether blending foods like oats and bananas actually changes their nutritional value, take a closer look at glucose-focused eating, ACV shots and food-order hacks, and explain what the evidence really says about managing blood sugar in midlife without extremes.

    We also discuss celebrity-backed supplements like NMN, what we know (and don’t know) about longevity claims, and finish with a calm, evidence-based look at deodorant versus antiperspirant, aluminium fears and how to think about everyday chemical exposure without panic.

    Send your questions for our weekly Q&A to [email protected].

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    19 February 2026, 2:00 am
  • 55 minutes 21 seconds
    Reclaiming Our Attention, Cancer-Linked Ingredients & Fermented Foods

    This week on The Wellness Scoop, we’re talking about why so many of us feel constantly distracted, what new research is revealing about cancer-linked ingredients in everyday foods, and why fermented foods are one of the most evidence-backed habits worth building into real life.

    We break down why attention feels so hard to hold onto right now, how scrolling, sleep and alcohol quietly shape focus and memory, and what the science actually shows helps us reclaim concentration without cutting technology out altogether.

    We also unpack major new studies linking long-term exposure to certain food preservatives with increased cancer and type 2 diabetes risk, what this says about how our food system has changed, and the realistic food swaps that matter most.

    We close by looking at fermented foods, why aiming to include them weekly, or ideally daily, is strongly linked to better gut health, lower inflammation and overall wellbeing, and how to do it simply.

    Send your questions for our weekly Q&A to [email protected].

    Find out more about today's contributor, Sophie Medlin at City Dietitions - and check out her work with Which? where she gives the lowdown on supplements

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    16 February 2026, 2:00 am
  • 44 minutes 45 seconds
    IBS, Oils and the Fats We’re All Confused About

    This week on The Wellness Scoop, we’re talking about everything from navigating long-term IBS and nutrient gaps on a plant-forward diet, to making sense of fats, oils and everyday cooking choices.

    We answer questions on flax and chia, including whether heat affects their omega-3 content and how to use them practically in meals. We look at iodine intake on a mostly plant-based diet, which foods contribute meaningfully, when supplementation can be helpful, and how to approach it without unnecessary anxiety or restriction.

    We also explore IBS, why symptoms can persist for years, why one-size-fits-all diets often fall short, and what sustainable, personalised support can look like. Alongside this, we reflect on messages about phone use and digital habits, and how small shifts away from constant scrolling can support overall wellbeing.

    Finally, we dig into fats and oils. We break down saturated fat and coconut oil, what the evidence says about cholesterol, how often it’s realistic to use, and how to think about vegan cheeses. We also compare olive oil and cold-pressed rapeseed oil, when each works best, and why variety tends to matter more than perfection.

    Send your questions for our weekly Q&A to: [email protected] 

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    12 February 2026, 2:00 am
  • 51 minutes 55 seconds
    Scrolling Less, Moving More & Tips for Everyday Health

    This week on The Wellness Scoop, we’re talking about why variety in movement matters for long-term health, what new data is telling us about the rise in bowel cancer among younger adults, and why so many of us are starting to question how screens shape our time, attention and wellbeing.

    We break down large new studies showing that mixing up how you move, even in small amounts, is linked to a lower risk of early death, and why the benefits level off long before extremes. We then explore new data on bowel cancer in under-50s, looking at alcohol intake, ultra-processed foods, red and processed meat, fibre and physical activity, and what the evidence consistently shows helps reduce risk without fear or all-or-nothing thinking.

    We also dig into research showing that scrolling is the most common but least enjoyable way we spend our free time, and what people actually find more rewarding instead. Finally, we explore the growing return to analogue living, from craft hobbies and physical books to analogue bags and low-tech swaps, and why this shift may be less about nostalgia and more about reclaiming attention in an increasingly digital world.

    Send your questions for our weekly Q&A to [email protected].

    Check out Ella's new Substack HERE

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    9 February 2026, 2:00 am
  • 45 minutes 54 seconds
    Blood Sugar Spikes, Magnesium & Eating Well on a Budget

    This week on The Wellness Scoop, we’re answering your questions on eating well in real life, especially when routines are disrupted, budgets are stretched and online wellness advice starts to feel overwhelming.

    We talk about healthy eating around shift work, whether fruit on its own really causes harmful blood sugar spikes, and how to avoid a whole food approach tipping into restriction or food anxiety. We also unpack the surge in protein-focused TV shows and “nutrient-dense” supermarket ranges, and what’s genuinely useful versus clever marketing.

    There’s practical guidance on fibre too, including how to lower intake temporarily when advised, and how to reintroduce it without gut discomfort. We answer a brilliant question on magnesium and sleep, cutting through supplement hype to look at what the evidence says and whether food can meet your needs.

    Finally, we explore smart supermarket shopping, whether budget and premium stores differ nutritionally, what’s worth spending more on, and where you can save without compromising health. Along the way, we share listener tips on affordable swaps and low-tox home choices.

    Send your questions for our weekly Q&A to [email protected].

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    5 February 2026, 2:00 am
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