Burnout is a growing concern, dominating workplace discussions and social media. But what does it actually mean? Is it just a buzzword or a real issue we need to take seriously? In this episode, we explore what burnout is, why it’s such a big deal right now, and what you can do to protect yourself.

To help us unpack all of this, we’re joined by Dr. Claire Ashley, neuroscientist and clinician, who has 15 years of experience helping individuals and organisations prevent and recover from burnout using evidence-based strategies.

In This Episode, We Cover:

• What burnout actually means and how to recognise it
• Burnout versus day-to-day stress, what's the difference?
• The most effective ways to prevent and recover from burnout
• Simple steps to reduce stress and avoid burnout

Dr. Claire Ashley is the author of The Burnout Doctor: Your 6-step recovery plan

Get your tickets for The Wellness Scoop Live here: https://cadoganhall.com/whats-on/the-wellness-scoop-with-ella-mills-and-rhiannon-lambert/

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Loneliness is now considered as harmful to health as smoking 15 cigarettes a day, with studies linking social isolation to a higher risk of heart disease, stroke, and even early death. We explore why strong relationships are one of the most powerful predictors of long-term health—and how small, meaningful connections can make a difference.

We also dive into the risks of ultra-processed foods, from their impact on toddlers’ development to their surprising link to eyesight issues. With 61% of a UK toddler’s diet now coming from UPFs, experts are raising the alarm about potential speech delays and oral development concerns. Plus, new research suggests ultra-processed foods may damage retinal blood vessels, increasing the risk of vision problems like age-related macular degeneration.

In this week’s wellness trend, we unpack the viral tongue scraping craze—does it actually improve bad breath and oral health, or is it just another wellness fad?

And in our listener question, we break down why sugar cravings happen and how to manage them without feeling deprived.

Tickets for The Wellness Scoop Live: https://cadoganhall.com/whats-on/the-wellness-scoop-with-ella-mills-and-rhiannon-lambert/

Recommendations:

• Date and banana nut butter bites: Press 18 pitted medjool dates (about 400g) into a lined tray, spread over 4 heaped tablespoons of creamy peanut butter, layer with 2 thinly sliced ripe bananas, and pour over 2 melted bars of dark chocolate (about 150g). Sprinkle with sea salt, freeze for at least an hour, then slice and enjoy straight from the freezer. See it in action here
• Yotam Ottolenghi's article: 'I tried intermittent fasting, and hated it. This is why we need to ditch the diets and go back to basics'
• Tongue Scrapers - a recommended wellness trend
• Pre-order Rhi's new book 'The Unprocessed Plate'

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The advice to eat 30 different plants a week is gaining huge momentum. You might have seen it on social media, heard it mentioned by health experts, or even spotted ‘Plant Points’ on food packaging, but what does it actually mean? And why is everyone talking about it?

We’re joined by Dr. Federica Amati, a Registered Nutritionist and Nutrition Topic Lead at Imperial College London’s Faculty of Medicine, to unpack it. Dr. Amati explains what eating 30 plants actually means, how it works, and the biggest benefits of plant diversity in your diet. She also shares practical steps to help you start incorporating more plants into your meals.

In This Episode, We Cover:

• What eating 30 plants a week actually means
• The difference between 5-a-day and 30 plants
• The benefits of plant diversity in your diet
• What 30 pants a week looks like
• Three simple steps to get started today

Dr. Federica Amati is the author of Every Body Should Know This: The Science of Eating for a Lifetime of Health

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Is spinach really bad for you? We break down the latest controversy around oxalates, calcium and whether leafy greens are as harmful as some claim.

A media doctor says two tablespoons of sugar are healthier than two slices of wholewheat bread—but is this just another viral nutrition myth? We unpack the science behind the claim.

Scientists have uncovered a new part of the immune system that could lead to a breakthrough in natural antibiotics. Could this discovery change the future of medicine?

Plus, new research suggests morning and evening workouts could lower cancer risk—does when you exercise really matter?

We also discuss why nutrition misinformation spreads so fast, why slushies are no longer recommended for kids under 8, and answer a listener's question on overcoming fear of calories in nutritious meals.

Recommendations This Week:

• I Can’t Smile or Play with My Kids: Life After My Brain Injury by Clemency Burton-Hill
• I May Be Wrong by Björn Natthiko Lindeblad
•  Let Them by Mel Robbins
• My NutriWeb - for health professionals CPD
• Saturated Facts by Dr. Idz

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Anxiety affects millions of people and is on the rise, but do we really understand what it is and how it manifests? In this 15-minute conversation, we'll share practical tools for managing anxiety in daily life, explore the difference between everyday anxiety and clinical anxiety, and look at why it shows up so differently for everyone.

To help us break it down, we’re joined by Dr. Marianne Trent, Specialist Clinical Psychologist, who provides expert insights into anxiety, how it affects individuals differently, and the most effective ways to manage it.

In This Episode, We Cover:

• What anxiety really is and whether we should see it as a normal part of life
• The difference between everyday anxiety and clinical anxiety
• How personal experiences shape how anxiety manifests
• The most effective tools for managing anxiety, especially in overwhelming moments
• How to accept and live with your reality

Dr. Marianne Trent is the author of The Clinical Psychologist Collective: Advice & Guidance for Aspiring Clinical Psychologists

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Could a single daily conversation be the easiest way to lower stress? New research shows that meaningful social interactions can significantly boost well-being—we break down why this simple habit matters.

The longevity debate is shifting, with studies suggesting eating less protein may help you live longer. But is cutting back really the key? We explore the science behind Blue Zones, protein myths, and what actually works.

Social media is under fire as Chris Whitty reviews a potential ban for under-16s on platforms like Instagram and TikTok. Is this a smart move for mental health or an overreach?

Plus, castor oil packs and navel pulling are trending as detox remedies—but do they actually work? We separate fact from fiction on this ancient practice making a modern comeback.

And if you're looking for free ways to check your gut health, we've got simple, science-backed methods to assess digestion—no pricey tests required.

Recommendations This Week:

• Plates, the UK's first Michelin star plant-based restaurant
• Toxic Town, Ella's TV recommendation
• Bird Feeders, a simple way to enjoy bringing nature to you
• Roasted beans, lentils and pulses - super tasty and make for great salad toppers

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Ever feel like your emotions are on a rollercoaster throughout the month? You’re not imagining it. Your menstrual cycle plays a major role in how you feel, both physically and mentally. In this episode, we explore the connection between your cycle and your mood and share practical ways to feel more balanced.

We’re joined by Maisie Hill, author of Period Power and Perimenopause Power, a leading voice in menstrual health and empowerment. Maisie is passionate about helping people understand their cycles, harness their hormones, and take control of their well-being. With her no-nonsense approach, she shares how to work with your cycle, not against it, so you can feel your best every day of the month.

In This Episode, We Cover:

• How your cycle influences energy, anxiety, and mood swings
• Holistic approaches to feeling more balanced, from nutrition to lifestyle and stress management
• The benefits of cycle tracking and how understanding your patterns can help you navigate life with more ease

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Are we heading back to the size zero era? With Hollywood’s red carpets filled with ultra-thin bodies, speculation about weight-loss drugs like Ozempic is everywhere. As the conversation around health shifts back to extreme weight loss, we examine the impact of Ozempic-fueled diet culture and the resurgence of toxic beauty standards.

Protein obsession isn’t slowing down—from powders to high-protein snacks, demand is booming. But do we really need more? We break down the science, the hidden risks in protein powders, and whether meat snacks are a gym-goer’s dream or just another processed food trap.

Stress isn’t just in your head—it’s in your body. Hair loss, gut issues, and unexplained breakouts could all be signs of silent stress. We reveal seven warning signals of chronic stress and the small, science-backed ways to break the cycle before it takes a toll.

Plus, nature vs. nurture—how much of our health is genetics versus lifestyle? A major new study suggests we have far more control over our long-term well-being than we think.

Recommendations This Week

Saliha Mahmood-Ahmed’s new book: The 20-Minute Gut Health Fix (@salihacooks)

Rhi’s music pick: Ludovico Einaudi

Jamelia: The Dark Side of Being A SUPERSTAR on We Need To Talk with Paul C. Brunson

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Bloating—uncomfortable, frustrating, and often a mystery. But how much of it is actually normal? In this episode, we cut through the noise and get straight to the facts.

With bloating now fueling a billion-pound industry, countless products promise relief. But do they really work, or is the solution far simpler?

• What really causes bloating?
• Are quick-fix supplements worth it, or just clever marketing?
• Can stress, diet, or even tight clothing make it worse?

To help separate fact from fiction, we’re joined by Catherine Rabess, a Registered Dietitian specialising in gastroenterology and complex nutrition support. Catherine is the Clinical Lead Dietitian for NHS Nutrition and Dietetic Service in South West London, and helps clients on a 1-1 basis inside the Rhitrition Clinic. She shares expert-backed insights to help you understand your gut — and feel your best in this episode. 

Catherine is also the author of The 30 Plan: Why Eating 30 Plants a Week Will Revolutionise Your Gut Health.

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This week, we put body scans to the test—are they the future of personal health tracking or just another wellness gimmick? We both tried them and are sharing our results, what surprised us, and whether they’re actually worth it.

Plus, Europe’s life expectancy is falling, and England is seeing the biggest decline. We explore the obesity crisis, preventable diseases, and why today’s generation may live shorter lives than their parents.

Next, creatine is everywhere, but should you be taking it? We break down who actually benefits, common myths, and whether it deserves a spot in your routine.

Then, we talk ultra-processed foods—what actually counts as a UPF? We finally break down the NOVA system, clear up the misinformation, and answer a listener’s question about whether everyday foods like yoghurt and bread really count as UPFs.

We also cover the surprising brain-boosting benefits of walnuts, why milk may lower bowel cancer risk, and the latest baby nutrition trend that’s dividing parents.

Recommendations This Week

• Viridian Vegan EPA & DHA Oil – Ella’s go-to Omega-3 supplement
• Ruuby – The ultimate at-home wellness booking app
• Ion8 and Ulula Steel Water Bottles
• Rhi has surprise for Ella!!

Join us as we cut through the noise, break down the trends, and bring you real, practical advice on what’s worth your time, money, and health!

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Every month, "How to be happy" is searched 45 million times on Google. We all want happiness, yet so many struggle to find it. With anxiety and depression on the rise, what’s holding us back?

This week, Dr. David Hamilton — a pharmaceutical scientist, with PhD in organic chemistry, and a best-selling author — breaks down the science of happiness and how small, simple changes can make a big impact.

We discuss:

• Why happiness feels harder to find than ever
• The "productivity trap" and its impact on well-being
• Science-backed ways to boost happiness effortlessly

Join us as we cut through the noise and share real, practical advice for a happier life!

For more information on David and his books visit drdavidhamilton.com

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