Delicious Ways to Feel Better: Recent Episodes
Deliciously Ella
Confused about health and wellness? Each week we interview an expert to bring a little inspiration to your life - from gut health to mental health and anxiety, how to make sustainable changes, finding happiness, what happens to our brains when we exercise, skincare 101, dealing with stress, veganism and the environment and so much more.
Hosted by Ella Mills, the founder of Deliciously Ella, this podcast brings you open, honest conversation around mental and physical health.
This week I’m joined by Doctor Will Bulsiewicz, author of the NYTimes best-seller Fibre Fuelled. Will is passionate about ditching fad diets, focusing on our overall mental and physical health, how our diets effect our mental health and the need to bring self-compassion to the conversation about long-term change. We discuss:
The fact that there is no such thing as perfect: no perfect diet, no perfect approach to health.
Why we should ditch fad diets
Biohacking trends
How our diet effects our mood
What does stress in the mind and body
Gut health
Each week I unpack a wellness trend with GP Gemma Newman. This week on Fact or Fad we’re looking at infrared saunas. More about Will : Fibre Fuelled https://www.amazon.co.uk/Fibre-Fuelled-Plant-Based-Optimise-Microbiome/dp/178504415X/ref=asc_df_178504415X/?tag=googshopuk-21&linkCode=df0&hvadid=570366460068&hvpos=&hvnetw=g&hvrand=8486528419909222261&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9045997&hvtargid=pla-1638747391678&psc=1&th=1&psc=1 Learn more about your ad choices. Visit megaphone.fm/adchoices
I’m joined by epidemiologist, gut health expert, and one of the 100 most cited scientists in the world, Professor Tim Spector OBE. Tim is leading the conversation on gut health and is pioneering a new and positive approach to nutrition. Looking beyond calories, Tim’s work focuses on how eating for your gut health can fundamentally influences many aspects of your physical and mental health, as well as tackling deeply embedded diet narratives. We discuss:
Myth busting calorie counting
Gut microbiome 101
Why eating to support your gut positively impacts all aspects of health
Tim’s 3 pieces of diet advice
Shifting the narrative about what we eat
Why taking a long-term view towards your health trumps all
Each week I unpack a wellness trend with GP Gemma Newman. This week on Fact or Fad we’re looking at meal replacements. Tim’s new book: ‘Food for Life: The New Science of Eating Well’ https://www.amazon.co.uk/Food-Life-Science-Eating-Well/dp/B0B2WTDVR5/ref=sr_1_1?keywords=tim+spector+food+for+life&qid=1667292664&qu=eyJxc2MiOiIxLjg5IiwicXNhIjoiMS4zNiIsInFzcCI6IjEuMjYifQ%3D%3D&sprefix=Tim+spe%2Caps%2C62&sr=8-1 Join The Big IF Study https://health-study.joinzoe.com/intermittent-fasting?_ga=2.210987989.1941833140.1667292709-199716784.1666262151 Learn more about your ad choices. Visit megaphone.fm/adchoices
This week I’m joined by nutritionist and lifestyle medicine practitioner, Rohini Bajekal. Having experienced her own period of ill health, Rohini is passionate about empowering everyone to take charge of their health.
We discuss:
Both of our experience of chronic illness
Why sleep is the foundation of health
The science of lifestyle medicine
The science of cravings
How to get started on a health journey
Improving gut health
The impact of our current food environment
Each week I unpack a wellness trend with GP Gemma Newman. This week on Fact or Fad we’re looking at cycle syncing. Learn more about your ad choices. Visit megaphone.fm/adchoices
This week I’m joined by journalist and author Farrah Storr. Farrah was the editor of Women’s Health magazine, Cosmo and Elle. In 2018 she published The Discomfort Zone: How to Get What You Want by Living Fearlessly. She is passionate about personal growth, the need to embrace discomfort, the implausibility of having it all (at one time) and making space for a creative outlet.
We discuss:
Wellness trends and shifts within the industry
The need to embrace our fears
How pushing ourselves can feel at odds with current societal narratives
How life is a series of choices, which we must learn to live by
The myth of having it all
The need for creative expression
Each week I unpack a wellness trend with GP Gemma Newman. This week on Fact or Fad we’re looking at protein powders. More about Farrah: The Discomfort Zone https://www.amazon.co.uk/Discomfort-Zone-What-Living-Fearlessly/dp/0349415358
Farrah's newsletter: Things Worth Knowing
https://farrah.substack.com/ Learn more about your ad choices. Visit megaphone.fm/adchoices
I’m joined by neuroscientist, medical doctor, Senior Lecturer at MIT, and author of the best-selling book The Source, Dr Tara Swart. Tara’s works focuses on disseminating the simple and pragmatic neuroscience-based messages which support that we have the power to change our destiny and reach our fullest potential by harnessing manifestation and reshaping our brain. We discuss:
How you can physiologically reinvent yourself via neuroplasticity
The neuroscience-based steps to create the life you desire
Changes in the brain and stepping outside your comfort zone
How gratitude influences your manifesting potential
Simple tools to build resilience and create opportunities for yourself
Each week I unpack a wellness trend with GP Gemma Newman. This week on Fact or Fad we’re looking at nature bathing.
More about Tara: ‘The Source: Open Your Mind, Change Your Life’ https://www.amazon.co.uk/Source-Open-Your-Mind-Change/dp/B07KM72PJB/ref=sr_1_1?crid=38YJHOOCW5IP7&keywords=the+source&qid=1665134875&qu=eyJxc2MiOiIyLjM4IiwicXNhIjoiMS44MiIsInFzcCI6IjIuMjkifQ%3D%3D&sprefix=the+source%2Caps%2C70&sr=8-1 Book on gratitude mentioned at 23 minutes: https://gratitudediaries.com/ Learn more about your ad choices. Visit megaphone.fm/adchoices
I’m joined by psychotherapist, relationship expert, and author, Jessica Baum. Jessica’s work is focused on developing a meaningful connection with oneself and on understanding our own core patterns so that we can better understand how we relate in our relationships. We discuss:
How to identify the different attachment styles
The link between childhood experiences and behavioural patterns in adulthood
How to move towards a secure attachment style
Tools to regulate your nervous system
How to cultivate healthier relationships with others
Why doing the inner work is as important as setting boundaries with others
Each week I unpack a wellness trend with GP Gemma Newman. This week on Fact or Fad we’re looking at bone broth - is it a cure-all drink? Learn more about your ad choices. Visit megaphone.fm/adchoices
I’m joined by self-development coach, manifesting expert, and author, Roxie Nafousi. Roxie turned her life around by practising manifestation and shifting her mindset. She is deeply committed to helping others see the infinite power that lies within them so that they can create the lives they desire. We discuss:
What manifesting is and why it can change your life
The importance of being clear on your priorities
The myth of willpower and discipline from a place of self-compassion
How sitting in discomfort is the way forward
Why letting go and stepping into the unknown is a power move
How to cultivate self-trust and self-love
Each week I unpack a wellness trend with GP Gemma Newman. This week on Fact or Fad we’re looking at adaptogenic mushrooms – are they healthful or overhyped? Learn more about your ad choices. Visit megaphone.fm/adchoices
I’m joined by Sarah Stein Lubrano from The School of Life, a global organisation of psychologists, philosophers and writers dedicated to helping people lead more meaningful, fulfilled, and resilient lives through useful tools and resources We discuss:
Why you need define what success means to you
How to create a mindset for a more fulfilled life
How to let go of the need to be ‘extraordinary’/’perfect’
The importance of the quality of your relationships on your wellbeing and happiness
How to engineer more meaningful relationships
Why you need to get used to tolerating discomfort and ambiguity
Each week I unpack a wellness trend with GP Gemma Newman. This week on Fact or Fad we’re looking at having a daily gratitude practice. Learn more about your ad choices. Visit megaphone.fm/adchoices
I’m joined by clinical psychologist, trauma expert and author, Dr Sam Akbar. From understanding how your brain works and challenging your thought-processes to having more self-compassion, Sam’s work centres around providing sensitive and realistic guidance and tools to feel calmer, less stressed, and more resilient to life challenges. We discuss:
How to find psychological flourishing
Why your thoughts are not the boss of you
How to change your relationship with your thoughts
Exercises to cultivate self-awareness
How to beat stress & build resilience
The importance of living life in line your values
Each week I unpack a wellness trend with GP Gemma Newman. This week on Fact or Fad we’re looking at collagen supplements. More about Sam: ‘Stressilient: How to Build Stree and Build Resilience’ https://www.amazon.co.uk/dp/0008448043/ref=cm_sw_em_r_mt_dp_dl_AF3DXW7323ERQZ4G7XN7 Learn more about your ad choices. Visit megaphone.fm/adchoices
I’m joined by National Geographic explorer, longevity expert and author, Dan Buettner. Dan’s work centres on reverse-engineering the lifestyles of individuals living in the Blue Zones, the regions in the world with the greatest number of centenarians, and specifically, how these individuals eat, move, live, and interact with others to live long and healthy lives. We discuss:
How to eat to live to 100
Why deliciousness is the key to eating well for life
Shaping your food environment for health and happiness
Exercise habits for longevity
The impact of community on your wellbeing
How to reduce stress and why it matters for longevity
Each week I unpack a wellness trend with GP Gemma Newman. This week on Fact or Fad we’re looking at cold showers. Learn more about your ad choices. Visit megaphone.fm/adchoices
I’m joined by Dr Hazel Wallace, medical doctor, registered nutritionist (ANutr), best-selling author and founder of The Food Medic. Hazel is currently leading the conversation on making women’s health count within medicine and healthcare. We discuss:
The power of understanding your body and cycle
How hormones influence mood, digestion, and sleep
How to work with your body to improve your health
Gender inequality in biomedical research and healthcare
Why mental health and mood changes are more than just biology
Finding the courage to pivot professionally and personally
Each week I unpack a wellness trend with GP Gemma Newman. This week on Fact or Fad we’re looking at celery juice. Does the research back the ‘healing elixir’ claims? More about Hazel: ‘The Female Factor’ https://www.amazon.co.uk/Female-Factor-Making-womens-health/dp/1529382866 Learn more about your ad choices. Visit megaphone.fm/adchoices
I’m joined by Russell Foster CBE, one of the most prominent sleep experts globally and professor of circadian neuroscience at Oxford University. Russell’s research centres around sleep, the body clock and how the two profoundly affect our biology and our overall health and wellbeing. We discuss:
Why sleep is important and how much we really need
The link between cravings, hunger, and sleep
Tools for improving sleep quality
Why stress may be at the root of your sleep difficulties
How fine-tuning your internal body clock supports optimal health
Each week I unpack a wellness trend with GP Gemma Newman. This week on Fact or Fad we’re looking at matcha versus coffee, where should we get our caffeine from. More about Russell: ‘Life Time: The New Science of the Body Clock, and How it Can Revolutionize Your Sleep and Health’ https://www.amazon.co.uk/Life-Time-Science-Revolutionize-Health/dp/0241529301 Learn more about your ad choices. Visit megaphone.fm/adchoices
I’m joined by behavioural change expert and author Shahroo Izadi. After working in addiction treatment within the criminal justice system, Shahroo realised she could utilise the same tools to help the masses change their unwanted patterns of behaviour and now helps individuals with binge eating, negative self-talk, low self-esteem and social media use to name a few.
We discuss:
Why you need to take life off hold to change your habits
The mindset and practical tools to help you do difficult things
How to make lasting behaviour changes
The power of self-kindness and self-awareness
Understanding what purpose your habits serve
Each week I unpack a wellness trend with GP Gemma Newman. This week on Fact or Fad we’re looking at mindful eating. DISCLAIMER: this episode touches on eating disorders and Shahroo’s personal experience in this regard. Please take care listening and talk to your GP if you need support or guidance. Learn more about your ad choices. Visit megaphone.fm/adchoices
To kick off the new podcast, I’m joined by acclaimed author and journalist Michael Pollan. Michael is widely known for his work demystifying the food and agriculture industry and is now opening new frontiers in the highly controversial field of plant psychedelics, and their potential as tools for healing mental illnesses and disorders.
We discuss: · What should you eat if you’re concerned about your health · Why cooking more automatically improves health and happiness · Understanding your relationship with caffeine · The health benefits of caffeine
Each week I unpack a wellness trend with GP Gemma Newman. This week on Fact or Fad we’re looking at intermittent fasting.
More about Michael: ‘This Is Your Mind on Plants’ https://www.amazon.co.uk/This-Your-Plants-Michael-Pollan/dp/0593296907 Learn more about your ad choices. Visit megaphone.fm/adchoices
wellness unpacked with Ella Mills launches Tuesday 9th August. Learn more about your ad choices. Visit megaphone.fm/adchoices
This special episode celebrates the 10-year anniversary of Deliciously Ella and is also the first ever live recording of the feel betterpodcast. Founder, Ella Mills, and CEO, Matthew Mills, are joined by journalist Laura Jackson for a candid conversation reflecting on the past 10 years, the highs and lows of the company’s journey, and to discuss what they’ve learnt in the process.
They discuss:
- How plant-based and wellness went from niche to mainstream
- Why the brand has stayed relevant
- Being a nimble business
- The evolution of Deliciously Ella over the last 10 years
- Challenging times and learnings
- Staying true to Deliciously Ella’s values
- From a recipe blog to 6 books, a podcast, plant-based food products, a restaurant, and a holistic wellness app
- Advice and learnings from growing and running a company
- Finding a work-life balance
- Looking ahead to the future of Deliciously Ella
We’re joined by Dr. Rangan Chatterjee, a doctor with over 20 years of experience, as well as an author and podcast host, to discuss why we need to redefine our concept of happiness, the interrelationship of health and happiness, and the simple ways to get back in control of our lives.
We discuss:
- How happiness and health are linked
- The difference between core happiness and junk happiness
- The importance of alignment, contentment and control
- The want-brain
- Why success isn’t the source of happiness
- A simple but powerful exercise to cultivate greater awareness and intention
- Why self-compassion is at the root of long-term health and happiness
- The stress response
- The value of a daily solitude practice
- Why regularly taking time to reflect is so beneficial
- The power of taking control of your mindset
Rangan Chatterjee:
‘Happy Mind, Happy Life’
https://drchatterjee.com
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We’re joined by Max Strom, speaker and global teacher of personal transformation, to discuss the simple tools that can transform the way we feel, the importance of regulating our emotions, the loneliness epidemic and the power of the breath to alleviate crippling anxiety, depression, PTSD and sleep problems.
We discuss:
- The connection between our body and our emotions
- The stress and loneliness epidemic
- Why we don’t practice emotional self-regulation in modern society
- Alleviating stress, anxiety, and sleep disfunction naturally
- The importance of expressing our emotions to heal
- Why breathing practices enable us to release unreconciled emotions
- The power of processing grief with others
- Why we need to come together to overcome crises
- Vulnerability, fulfilment and social media
- The power of slow, steady breathing with mindful movement
Max Strom:
‘A Life Worth Breathing’
https://maxstrom.com
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We’re joined by Johann Hari, a writer and journalist, who travelled all over the world to interview and learn from the leading scientists investigating why we’re losing focus to what matters and what the impact of chronic distraction is, and also to those developing the solutions.
We discuss:
- Why we’re living in an attention crisis and why willpower isn’t the problem
- Why we need to stop task switching
- The impact of being chronically distracted on our brain power
- Why sleep and diet are critical components of reclaiming focus
- Why restoring childhood is so important
- The individual and collective changes for solving our attention crisis
- How to get into a flow state to find deep focus
- Why stress undermines our ability to focus
Johann Hari:
‘Stolen Focus’ https://stolenfocusbook.com
https://johannhari.com
We’re joined by Anita Bean, registered nutritionist and author, to discuss how to fuel our bodies properly to best support exercise.
We discuss:
- The rise in plant-based high-performance athletes
- How a plant-based diet can support athletic performance
- Is soya harmful or beneficial?
- The performance-enhancing effect of caffeine
- Pre-workout meals and snacks
- Why fasted training might not be healthy
- How to build a balanced meal to optimise training
- Post-exercise hydration and nutrition
- The relationship between ketogenic diets and performance
Anita Bean:
https://anitabean.co.uk
‘The Vegan Athlete’s Cookbook’
We’re joined by Guy Meadows, physiologist and leading sleep expert, to discuss his simple tips and habits that we can implement on a day-to-day basis to improve our sleep.
Here’s a brief recap:
- The importance of prioritising sleep
- Why we should strive for regularity
- How sufficient exposure to natural light during the day helps us sleep better at night
- Why blue light inhibits sleep
- Daily habits that promote our drive for sleep and quality of sleep
- Why consistency is the key to better sleep
Guy Meadows:
‘The Sleep Book: How to Sleep Well Every Night’
https://sleepschool.org/
We’re joined by Catherine Price, a science journalist and speaker, to talk about our relationship with our devices, how to achieve more screen-life balance, and the value of having more true fun.
We discuss:
- How our attachment to our phones impacts our stress levels
- How social media manipulates our brain’s dopamine system
- The consequence of the manipulation of our dopamine system
- Practical steps for establishing a healthy relationship with our phone
- The 3 components of true fun
- Why true fun is essential to our overall wellbeing
- The impact of loneliness on our mental and physical health
- How fun supports resilience
- The link between fun and decision making & productivity
Catherine Price:
@_catherineprice
https://howtohavefun.com
We’re joined by Guy Meadows, physiologist and leading sleep expert, to discuss how stress impacts our sleep and the small practical tools we can implement to manage stress and sleep better.
Here’s a brief recap:
- Why stress impacts our ability to fall and stay asleep
- The nervous system and sleep
- How to manage everyday stress to sleep better
- Chronic stress and sleep
- How sleep helps us to manage stress
- Small, daily habits for better quality sleep
- The power of Acceptance and Commitment Therapy (ACT) for sleep
Guy Meadows:
‘The Sleep Book: How to Sleep Well Every Night’
https://sleepschool.org/
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We’re joined by Jenna Hope, a Registered Nutritionist, to talk about stress and how it impacts our bodies and our digestive systems, and how it interacts with our diets.
We discuss:
- What stress is on a physiological level
- How stress affects our overall health
- What chronic stress is, and why it’s detrimental to our health and wellbeing
- How what we eat contributes to physiological stress
- The relationship between stress and caffeine, sugar, and alcohol
- The link between stress and appetite
- What to eat to help manage the stress response
- Breaking the emotional eating cycle
- Why stress and gut symptoms are related
- How to manage gut symptoms
- Stress management tools
Jenna Hope:
@jennahopenutrition
https://www.jennahopenutrition.com
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We’re joined by Guy Meadows, physiologist and leading sleep expert, to discuss why what we eat and drink has a profound impact on the quality of our sleep, and which aspects of our diet to focus on to support better sleep.
Here’s a short recap:
- The connection between diet and sleep
- Why a healthy diet supports better sleep
- The impact of caffeine, sugar, and alcohol on sleep
- Why when we eat affects sleep
- How sleep influences our appetite
- The importance of focusing on a healthy, balanced diet over specific nutrients
Guy Meadows:
‘The Sleep Book: How to Sleep Well Every Night’
https://sleepschool.org
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We’re joined by Dr. Julie Smith, a Clinical Psychologist, to talk about the simple, practical tools we can all use to improve our mental wellbeing.
We discuss:
- How emotions work
- The importance of self-awareness
- The power of self-compassion and how to cultivate it
- How to build self-confidence
- Why failure is a necessary part of learning and improving
- How to respond to low mood and anxiety
- The foundations of good mental health
- How to build a meaningful life
Julie Smith:
‘Why Has Nobody Told Me This Before?’
https://t.co/21WBG5HOcL
We’re joined by Guy Meadows, physiologist, and leading sleep expert, to discuss why sleep is such an integral element of our health.
Here’s a quick recap:
- Why sleep is so key for supporting and improving our mental health
- How long we should be sleeping for
- How sleep supports our immunity, and the health of our heart and brain
- Sleep cycles
- The 2 drivers of sleep
- The importance of regularity
- How sleep is the bedrock for all aspects of our health
Guy Meadows:
‘The Sleep Book: How to Sleep Well Every Night’
https://www.sleepschool.org
We’re joined by Dr. Emeran Mayer; a professor, gastroenterologist, scientist, and author about the latest research on the gut microbiome, the connection between the gut microbiome and the immune system, and how we can improve the health of our gut to support our overall health.
We discuss:
- What is a healthy gut microbiome
- Is it nature or nurture that determines the health of our gut?
- The link between the gut microbiome and the immune system
- Why diet has a major role in how our immune system functions
- How inappropriate activation of the immune system is implicated in chronic disease
- How diet can be used to modify the immune system back to its normal state
- The importance of fibre, and a largely whole foods, plant-based diet
- The role of chronic stress in gut health and immune function
- How processed foods impact the gut microbiome
- The 3 key things we can do to support our gut microbiome
Emeran Mayer:
‘The Mind-Gut Connection’
‘The Gut-Immune Connection’
Ways to improve our gut health with nutritional therapist Alice Mackintosh.
An increasing body of evidence is demonstrating that the health of our gut microbiome affects the health of numerous other systems in the body and mind. In this bite-sized episode we look at how we can improve our gut health from the importance of fibre-rich plant foods and probiotics, as well as the role of processed foods and stress.
Here’s a brief recap:
- Prioritise increasing fibre intakes, but go slowly
- Aim for 30 different whole plant foods each week
- Include more herbs and spices
- Add in fermented foods little and often
- Consider probiotic supplements
- Try to reduce highly processed foods and burnt foods
- Address managing stress levels
Alice Mackintosh:
@alicemackintosh_nutrition
We’re joined by writer and author Oliver Burkeman to talk about the productivity-trap; the narrative that keeps our sense of self-worth and value tied to how much we get done and achieve. In his new book, Four Thousand Weeks, Oliver argues that this only results in disappointment and unhappiness, and explores how to cultivate a healthier relationship with productivity to ultimately lead a more fulfilling life.
We discuss:
- Confronting the mismatch between what we can do and what we think we can do
- Disarming perfectionism and the ‘when I’ mentality
- The relationship between productivity and self-worth
- The catch 22 of getting things done
- Why the notion of ‘balance’ may not always be the answer
- The benefit of enjoying leisure activities without any end goal in mind
- The distraction economy
- Ways to approach getting what matters done
- How to cultivate a healthier relationship with productivity
Oliver Burkeman:
‘Four Thousand Weeks: Time and How to Use It’
Four Thousand Weeks: Embrace Your Limits. Change Your Life.
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Ways to support our mood with nutritional therapist Alice Mackintosh.
Our mood is influenced by a variety of things including what we eat, and in this bite-sized episode we look at how we can support healthy brain function from the key macronutrients and micronutrients to be mindful of to the importance of whole plant foods, as well as the role of processed and refined foods.
Here’s a quick recap:
- Including a variety of high-quality proteins
- Including sufficient B vitamins, vitamin D and magnesium
- Adding in more herbs and spices
- Aim for 30 different whole plant foods each week
- Give special attention to dark leafy greens
- Ensure to include essential fats (omega-3)
- Try to avoid overly processed and refined foods containing trans fats and additives
Alice Mackintosh:
@alicemackintosh_nutrition
www.alicemackintosh.com
We’re joined by Dr. Shireen Kassam, an NHS consultant and board-certified lifestyle medicine physician.
Here’s a short recap of what we discuss:
- The power of diet and lifestyle factors in health and disease outcomes
- What is an unhealthy diet?
- The impact of ultra-processed foods in the body
- What is inflammation, how is it related to diet and how is it linked to chronic diseases?
- Diet and immunity
- Why it is never too late to adopt a plant-based diet to improve our health
- Healthcare and the commercial industry
- How to optimise health on a plant-based diet
- The role of diet in cancer
- Lifestyle habits to improve our health
Shireen Kassam:
Book: ‘Eating Plant-Based: Scientific Answers to Your Nutrition Questions’
@plantbasedhealthprofessionals
https://plantbasedhealthonline.com
https://plantbasedhealthprofessionals.com
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5 ways to boost energy with nutritional therapist Alice Mackintosh.
Feeling tired all the time is the most common complaint in GP surgery’s, in this short episode we break down the simple steps to combat exhaustion from balancing blood sugar to the key vitamins and minerals to look out for, plus the role of coffee, sugar and artificial sweeteners.
Here’s a simple recap - eat lots of bright, colourful, whole food ingredients and look at:
Balancing blood sugar
Switching to whole grains
Including protein in every meal
Including lots of iron (with vitamin C for added absorption), B vitamins, magnesium and essential fats (omega 3)
Be mindful of the quantity and timing of coffee consumption
Try to avoid consuming lots of additives, refined foods, artificial sweeteners and burnt foods
Alice Mackintosh:
@alicemackintosh_nutrition
www.alicemackintosh.com
We’re joined by Dr. David Hamilton, a leading expert on the mind body connection, about the latest research on the power of our mindset, how a change in thinking can exert physiological effects within the body and how we can harness the mind to improve our wellbeing.
We talk about:
- Why the placebo effect is more than ‘just in the mind’
- How can we harness the power of our mindset to create positive neurological and physiological change
- The relationship between psychological stress and our health
- Why kindness is so key to our health
- How to use kindness practices to support our brain and heart health
- The power of bringing together conventional and complementary medicine
- How different mind-body strategies can support different health conditions
- The power of visualisation and nature
- Why belief is central to the health benefits of alternative practices
David’s books:
How your mind can heal your body
The contagious power of positive thinking
And his latest book Why Woo Woo Works
Ella and guest, Karl Deisseroth on understanding anxiety, depression and mental health. From the depths of human emotion to why the science can expand our empathy and connectivity; why our view of mental health needs updating; the hidden realms of the mind and the ways in which we can expand our connectivity.
Karl Deisseroth - Connections: A Story of Human Feeling
Why calorie-counting simply doesn’t stack up, with Giles Yeo. We ask: are all calories equal; what’s the connection between calories and weight loss; and are foods with fewer calories automatically better for you? A debunk of every calorie myth, why we need a fundamental restructure of the food system and whether we really can be healthy at every size.
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Michael James Wong on how to bring mindfulness into your day, ways to let go of stress and expectation, redefining happiness and the benefits of slowing down.
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Tim Spector, a world expert on gut health, reveals the at-home blue muffin test that’ll help you understand how healthy your gut is, why food is medicine and how to improve our health.
To get involved, visit www.bluepoopchallenge.com/deliciouslyella
Is wellness to prescriptive and how can we optimise our individual health? We talk about understanding and optimising your hormones, the concept of happiness as a chemical concept, the role of stress and sleep, quick ways to boost your wellbeing, unlocking your potential and creating more self-compassion with Amy Thomson, founder of Moody.
Amy Thomson: Moody
We talk to Stanford lecturers David Bradford and Carole Robin about the six characteristics of an exceptional relationship and their relevance to all relationships in our lives from friends to family and colleagues. We look at how to shift out relationships along the continuum towards exceptions, how to foster interpersonal mindfulness, the importance of becoming both more curious and more vulnerable and the role of technology.
David Bradford and Carole Robin: Connect
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Everything you need to know about raising plant-based children from protein to calcium, iron, fat, carbohydrates, omega 3, milk, B12, vitamin D and so much more. With dieticians Whitney and Alex from Plant Based Juniors.
Alexandra Caspero & Whitney English - Plant-Based Baby & Toddler
Renowned psychotherapist Julia Samuel talks about learning to face our difficulties with self-compassion, expectation versus reality, the relationship between happiness and change, escapism and building a strong foundation with her eight pillars of strength.
Julia Samuel This Too Shall Pass
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This week we’re looking at the practical advise on how to maximise, nurture and sustain your brain health with Professor James Goodwin, a leading expert on brain health. From managing stress levels to why meditation and yoga make your brain glow, the impact of intermittent fasting, how exercise creates new brain cells, the impact of sleep, of gut health and that cognitive decline is not inevitable.
Professor James Goodwin Supercharge Your Brain
This week we’re talking to psychologist Adam Grant about upgrading your mindset; looking at the culture of failure, the importance of rethinking and keeping an open mind, how to create constructive dialogue, whether to follow our gut instinct and why ignorance isn’t such a bad thing.
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Maisie Hill talks about the importance of understanding your cycle and all the stages women go through from the very first period through pre-menopause (all of our reproductive years), peri-menopause, menopause and post-menopause, and most importantly why having knowledge early on can make all the difference to how we feel later on. We talk contraception, hormones, fluctuations in mood, fertility awareness, tracking our cycle, the impact of stress and how what we eat can affect our periods.
Books:
Period Power, Peri-menopausal Power, Read your body, Taking Charge of Your Fertility, The Fifth Vital Sign
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We talk to behavioural scientist Dr Grace Lordan about what makes some people succeed while others are unable to reach their goals; from the importance of removing the ego to taking ourselves out of our comfort zones, changing our narrative and looking at long-term success over instant gratification. With a specific lens on creating purpose in our careers and reframing failure.
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What actually is your metabolism; what’s the link between metabolism, your weight and calorie intake; can any foods, powders or supplements speed it up and does yo-yo dieting or restrictive eating have a negative impact? Today evolutionary biologist Herman Pontzer talks fact and fiction and why so many of the headlines are mis-selling us information when it comes to our metabolism, calories, our health and weight management.
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With an introduction on our new charitable partnership with the Trussell Trust in support of their work supporting food banks across the UK and their campaign to end hunger; this episode then delves into a conversation with Fearne Cotton on creating boundaries, saying no (without a white lie), being true to who you really are, embracing vulnerability and finding compassion for yourself in order to live your most genuine, happy life.
Trussell Trust:
https://www.trusselltrust.org
Our mix and match oat bar packs for the £1 donation:
https://deliciouslyella.com/product/oat-bars-mix-match/
Fearne Cotton: Speak Your Truth
Clinical psychologist and couples therapist, Michaela Thomas, talks to us about how to build a healthy relationship, why our relationship with ourself is the cornerstone of true connection and how to navigate the pressure for perfection. From embracing our vulnerability to asking for what we need, understanding the impact of technology and how to understand and then unpick the ways in which our upbringing shapes the way we form future connections.
Michaela Thomas -
www.thethomasconnection.co.uk/thelastingconnection
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We talk to psychologist Ethan Kross – a world expert on controlling the conscious mind – on how we can harness the ongoing chatter in our heads, the ongoing internal conversation, to silence streams of self-doubt from our inner critic. From how ruminating on negative thoughts impacts on our relationships, work, physical health and stress levels; to why venting our emotions isn’t the answer and the tools we need to stop ruminating on negativity and catastrophising.
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We talk to Dr Rangan Chatterjee on finding healthy habits, why we need to move away from quick fixes and why we need to look after ourselves as a whole; from finding a healthy weight and stopping yo-yo dieting to the role of sleep and bedtime routines, moving our bodies, morning rituals, getting outside and the impact of stress.
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Why do we respond more to the negative over the positive; to criticism more than praise? Why do we worry so much? How can we stop our negative thought patterns? Science shows this negative thinking is innate, it’s our negativity bias and it explains why negative events and emotions affect us more strongly than positive ones. Our guests today, John Tierney and Roy Baumeister, explain why our brains work in this way and how we can recognise the negativity effect and break destructive patterns.
Ella and Matt’s recommendations: This Is Us, History Hit, Tudor Dynasties and Matt Haig’s The Midnight Library
John Tierney and Roy Baumeister, The Power of Bad
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Dr Alan Desmond, an NHS consultant with over twenty years of clinical experience, joins us to talk about the science behind a plant-based diet, the latest research and how it can help all of our wellbeing. Dr Desmond specialises in gastroenterology and the effect what we eat has both on our gut health and our overall wellbeing, he’s revolutionary in the sense that he prescribes a plant-based diet to his patients and he’s seen first-hand the extraordinary impact it can have.
Dr Alan Desmond, The Plant Based Diet Revolution
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The last year has been full of unprecedented, unexpected, uncertain moments, which have thrown many of us through a loop. Today we talk to Gelong Thubten, a Buddhist monk, about how we can sit with that fear, how we can stop our minds from racing ahead and projecting into the future and how we can find moments of calm even when the world feels upside down. We look at the many positives, the irony of missing our busy lives and how we can cultivate more compassion and appreciation of lockdown; as well as the questions we should be asking ourselves in our collective quest for happiness when our external pick-me-up’s aren’t there.
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We take a look at the simple, every day practices that can transform our mental and physical health from what we eat to how we sleep, the role of exercise, water and moments of calm. We’re answering all the key questions on why your five-a-day matters, why gut health has such a big impact on our wellbeing, what mindfulness means and whether we really need eight hours of sleep.
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Ella and Matt reflect on 2020 from May’s birth story to navigating a business through the covid crisis, plans for next year, their personal favourite recipes and what happens behind the scenes at Deliciously Ella.
A Monk's Guide To Happiness: Gelong Thubten
With the world feeling increasingly uncertain and scary, finding the humour in life can often be a struggle but in this week's episode, Ella talks to author Naomi Bagdonas about why it's more important than ever. Despite seeming like a frivolous thing, they explore how humour has the power to actually connect us more as humans as well as the science on why it can impact our physical and mental health and ultimately our wellbeing.
Jennifer Aaker and Naomi Bagdonas: Humour, Seriously
Leading wellness speaker Gabby Bernstein talks about shifting the lens on the life we lead to create more ease, joy, calm and centring. From the importance of internalising our self-worth to why rock bottom can be a good thing, choosing to be open to new perspectives, stepping away from judgement, affirmations, self-sabotage, stress management and why doing the work to make the change isn’t always easy
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An empowering conversation on the power of supporting one another with Cyndie Spiegel. We talk about turning complex emotions like jealousy into positive paths of self-awareness, grace and curiosity; why supporting one another starts with compassion for ourselves and overcoming imposter syndrome; how to build bridges even when we feel uncomfortable and why it’s ok to be ourselves, even if that doesn’t make everyone happy.
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Vex King, the #1 best-selling author of Good Vibes, Good Life talks about how to shift your mindset, how he overcame huge obstacles to create the life he wanted and in doing so learnt to truly internalise positivity and gratitude. We talk about the importance of stopping seeing yourself as a victim in order to move forwards, the balance between positive well-being practices and a chasing of perfectionism, why the idea of self-love is misunderstood and how we can allow change in our lives.
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Pauline Beaumont – therapist, author, mum of six and passionate baker – outlines the importance of slow, calming, mindful activities for nurturing our mental health. We talk about why balancing the frenetic, technology led parts of our lives with activities that allow us to find more presence, creativity and community is so important, why we need to celebrate life’s imperfections, what simple ingredients like flour and water can teach us about life and how emotional eating plays a role in our everyday.
Pauline Beaumont, Bread Therapy
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Dr Daniel Lieberman, a Harvard professor, talks us through why we’re over simplifying exercise in the modern world; why ‘just do it’ doesn’t work and why exercise really does matter. We look at how it’s connected to our mental and physical health, from coronavirus to depression; whether there is an optimal form or duration of exercise; how we’ve evolved – the biological and anthropological foundations of movement and whether sitting is the new smoking?
Book: Daniel Lieberman, Exercised
Our app:
IOS: https://itunes.apple.com/gb/app/deliciously-ella-app/id1445510165?mt=8
Android: https://play.google.com/store/apps/details?id=com.deliciouslyella.delella
Tal Ben-Shahar created the most popular course in Harvard’s history, studying the science of happiness. He guides us through the universal pillars of happiness from the importance of learning and curiosity to our relationships, meaning and purpose, as well as the universal detractors from the downfall of technology to the gap in our expectations, the modern rat race and the misunderstanding of the connection between, wealth, success and happiness.
Poem – The Guest House by Rumi
Book – Happier by Tal Ben-Shahar
The Happiness Studies Academy - https://www.happinessstudies.academy
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Our September back to school special is on how to de-stress and de-clutter your life, looking at how we can bring more joy, ease and efficiency into our every day. We talk to author of Life Skills Erin Zammett Ruddy about morning routines, skipping the snooze button, boosting our energy in three minutes, organising the house, creating a positive working from home environment, streamlining our overflowing inboxes, de-stressing in less than a minute, meditation, saying no and walking into a room with confidence with tips from wellness leaders like Arianna Huffington and Dr Oz.
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Why should we be optimistic about the solutions to climate change? Why is positivity more likely to give us better results and what does the latest research show? We talk to Lily Cole about everything from rewilding to the power of technology, the role of food, the limits of the individual, eco-anxiety, conscious consumerism, green washing and how contradictory and imperfect many of the solutions are. Plus what Elon Musk thinks and how hard it was to follow Greta Thunberg’s advice.
Lily Cole: Who Cares Wins
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We spend about a third of our lives at work so finding joy, balance, purpose and structure is so important. Yet so many of us feel instead that our jobs are a daily grind that have a negative impact on our mental wellbeing, so today we’re asking Samantha Clarke how we can change that. From tips on working from home to the myth of the overnight success, finding inspiration, dealing with burn out, the over glamorisation of entrepreneurship and truly switching on and off at the start and the end of the day, we look at creating better relationships at work, reconciling work life balance and taking control of our everyday.
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We speak to Helen Lewis, author of Difficult Women, about feminist hero’s, the importance of embracing our imperfections and flaws, why we airbrush certain parts of stories, why we tear each other down and why women can’t always support women.
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We talk a lot about the importance of sharing our worries and anxieties, but what can we do on a practical level to change negative cycles and to create consistent patterns that support our mental health. Physiatrist, Dr Sarah Vohra, talks irrational thoughts and beliefs, why we catastrophise, what causes negative thought patterns and sabotaging cycles, the role of our senses, why quick fixes don’t work and what’s the role of those around us.
Dr Sarah Vohra, The Mind Medic
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Body image concerns are prevalent, so the question is how do we proactively fight against that pressure and foster a body sense of self and in doing so create a positive body image. Should we just stop talking about body image altogether, how far reaching are the consequences of a negative view on ourselves, what role does social media play and how do we change it for our children? We explore all this and much more with body image researcher Nadia Craddock.
https://podcasts.apple.com/us/podcast/play-episode/id1428704212?i=1000427670685
A starter list of recommendations:
Social Media Accounts
- @car_uwe
- @nadia.craddock
- @phillippa.diedrichs
- @emily.l.matheson
- @honeykinny
- @beauty_redined
- @maxineali
- @yrfatfriend
- @munroebergdorf
- @scarrednotscared
- @antidietriotclub
- @bodyposipanda
- @bodyimage_therapist
- @chr1styharrison
Books
- Shrill by Lindy West
- Body Positive Power by Meagan Crabbe
- Fearing the Black Body by Sabrina Strings
- Hunger by Roxane Gay
- The Beauty Myth by Naomi Wolf
- Body Respect by Lindo Bacon (published as Linda Bacon) and Lucy Aphramor
Podcasts
- Appearance Matters – the official podcast of the Centre for Appearance Research – with Nadia Craddock and Jade Parnell
- The Body Protest with Nadia Craddock and Honey Ross
- Food Psych with Christy Harrison RD
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We so often see perfectionism as a positive flaw but could it be having a detrimental impact on our mental health? We speak to LSE professor Dr Thomas Curran about the rise in perfectionism, the conflict of who we really are versus an idealistic view of ourselves, our increasing focus on meeting unrealistic expectations, the correlation to anxiety, how social media comes into it and how focusing on our self-esteem and purpose can counteract the concerning trends that we’re seeing.
Thomas’ Ted Talk:
https://www.ted.com/talks/thomas_curran_our_dangerous_obsession_with_perfectionism_is_getting_worse?language=en
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Over the course of the day we take about 25,000 breaths. It’s a process that is so automatic for so many of us but could it be a missing pillar of health? Today we explore the topic of breathing looking at the history and latest scientific research with journalist James Nestor, author of Breath. We look at the potential power of consciously breathing from the roots of breath in Buddhist, the Chinese Tao and the history of yoga to its links to stress, anxiety, mental health; why we should be breathing through our nose; why breathing less can give us more; how office life stops us breathing and how the little things can have a big impact on our lives.
James Nestor: Breath
Book Links for Quick and Easy:
UK https://www.amazon.co.uk/Deliciously-Ella-Quick-Easy-Deliciousness/dp/1473639247/ref=zg_bs_books_17?_encoding=UTF8&psc=1&refRID=611B9X4WM0Y13KJ08QGZ
AU https://booktopia.kh4ffx.net/aEA5M
NZ https://www.whitcoulls.co.nz/product/deliciously-ella-making-plant-based-quick-and-easy-pre-order-6514060
CA https://www.amazon.ca/Deliciously-Ella-Making-Plant-Based-Quick/dp/1529325161/ref=pd_lpo_14_t_0/143-7550823-4337857?_encoding=UTF8&pd_rd_i=1529325161&pd_rd_r=82a80e66-4323-40c6-b510-2caad50ae135&pd_rd_w=5FqGN&pd_rd_wg=Iz1hO&pf_rd_p=256a14b6-93bc-4bcd-9f68-aea60d2878b9&pf_rd_r=AGH47NRSK1FWBQC482PG&psc=1&refRID=AGH47NRSK1FWBQC482PG
US https://www.amazon.com/Deliciously-Ella-Making-Plant-Based-Quick/dp/1529325161/ref=sr_1_1?dchild=1&keywords=deliciously+ella+quick+%26+easy&qid=1593163576&sr=8-1
Free worldwide delivery of the UK edition:
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From the impact of coronavirus and quarantine on our relationships to online dating, marriage, divorce, the ups and downs of being single, love at first sights and whether soulmates exist, we’re looking at fifteen facts on love and relationships with Laura Mucha.
Laura’s Book: We Need to Talk About Love
Laura’s first podcast episode on attachment theory: https://play.acast.com/s/deliciouslyellapodcast/who-whyandhowwelove
Paul Dolan’s podcast episode on Happy Ever After: https://play.acast.com/s/deliciouslyellapodcast/ishappyeverafteramyth-
Half price links for Quick and Easy:
https://www.waterstones.com/book/deliciously-ella-quick-and-easy/ella-mills-woodward/9781473639249
https://www.amazon.co.uk/Deliciously-Ella-Quick-Easy-Deliciousness/dp/1473639247/ref=mp_s_a_1_1?dchild=1&keywords=quick+and+easy+cookbook&qid=1590666905&sprefix=quick+and+easy+&sr=8-1
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Why should we believe in human goodness? Today we’re exploring the power of human kindness and why the theory that most people are governed by self-interest is possibly totally inaccurate. Our guest Rutger Bregman instead argues that history shows we are fundamentally altruistic and kind, it’s a refreshing, optimistic view of the world that we hope will give you a little hope.
Books
Rutger Bregman, Humankind
Hans Rosling, Factfulness – the book on why the world is getting better
A link to an article detailing more about the real Lord of the Flies: https://www.theguardian.com/books/2020/may/09/the-real-lord-of-the-flies-what-happened-when-six-boys-were-shipwrecked-for-15-months
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What happens when life as you know it disappears in an instant, when the world is swept from under you and every part of your day to day shifts. We’re talking to our friend Lauren who experienced extreme isolation eight years ago about finding blessings, appreciating connections, not losing sight of the future or gratitude in adversity, as well as the importance of looking to the future even when the future is so hard to predict, the lessons we can take from disconnection and distance and the importance of perspective at all times. A how to in living by the moto ‘live life as though everything is rigged in your favour’
Lauren’s Vogue article: https://www.vogue.co.uk/arts-and-lifestyle/article/cancer-diagnosis-self-isolation
You’ll find the By Sarah products on www.deliciouslyella.com in the next couple of weeks
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From finding motivation to boosting your energy levels, emotional eating, boredom snacking, morning routines and managing any pressure to be using this time productivity, we’re talking staying healthy at home with nutritional therapist Eve Kalinik
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A calming, grounding guided meditation to make you feel a little more calm and peaceful during this strange time. The meditation itself runs from 5.30 - 21.20 and is led by Phoebe Greenacre
https://phoebegreenacre.com
A shorter episode focused on what we’ve been enjoying reading, watching and listening to during these strange times and how we’re trying to keep happy and productive.
Poem: The Rainbow Children, Gemma Peacock
Books:
- Playing to win, A. G. Larfley and Roger L. Martin
- Different: Escaping the Competitive Herd, Youngme Moon
- When Breath Becomes Air, Paul Kalanithi
- Any Human Heart, William Boyd
- Educated, Tara Westover
- A Monk’s Guide to Happiness, Gelong Thubten
TV Show:
- Unorthodox, Netflix
Podcast
- How I Built This, Guy Raz
- How To Fail, Elizabeth Day
- Mo Gawdat episode: https://podcasts.apple.com/gb/podcast/special-episode-how-to-fail-mo-gawdat-on-how-to-cope/id1407451189?i=1000469228528
- The Dropout, ABC News
- Can We Just Ask, Season 2, What’s the Good News
- Gelong Thubten on Happiness as a Choice: https://podcasts.apple.com/sk/podcast/happiness-as-a-choice/id1428704212?i=1000444555778
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How can we manage the huge shifts and monumental changes we’re dealing with across the world right now? How do we find joy and keep our sense of self when the way we define ourselves and our everyday has shifted so drastically and so quickly? Can we reframe the uncertainty and anxiety that so many of us our feeling? Psychotherapist Anna Mathur is helping us get to grips with it all, bringing us a little group therapy and helping us find a little more compassion and understanding for ourselves and each other.
For more info on Anna’s reframing anxiety course: www.annamathur.com
Does our quest for a seemingly perfect life, a constant need to keep up with the Joneses and a series of unachievable expectations fuel our growing levels of unhappiness and anxiety? We’re looking at the social norms that surround marriage, children, careers, education, income and so much more with Paul Dolan, a professor of behavioural science at the London School of Economics, looking at the research and the science behind the narratives.
Happy Ever After: Paul Dolan
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How do we reframe our thinking to believe good things can happen, how do we spread good in such a difficult time and how can we manage our mindset to stop us drifting into negativity bias, especially in such an uncertain period? Neuroscientist Dr Tara Swart talks us through the power of the mind, the law of attraction and whether creating the life we want is luck, faith at work or something explainable by science.
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Today’s guest, therapist Sasha Bates, talks embracing vulnerability, expanding our emotional bandwidth, why we shouldn’t cut ourselves off from difficult emotions and the importance of stopping the ‘I’m fine’ mentality. From loosening the protective emotional armour we can create in childhood to understanding avoidance and denial, creating space for feelings, finding gems in the rubble and treating vulnerability and pain with kindness, we discuss all manner of ways to embrace and understand life’s challenges.
Sasha Bates, Languages of Loss
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Does our cultural move away from the natural world impact our mental, emotional and spiritual wellbeing? Does it really change things in our brains, guts and our ability to heal? What does the science say? Our guest is the science journalist Lucy Jones – looking at the most recent studies on our relationship with nature and how it interacts with human biology, neuroscience and psychology, as well the impact of pollution and the concept of eco-anxiety and how our disconnect from nature impacts on climate change.
Lucy Jones: Loosing Eden
Deliciously Ella Live: https://www.fane.co.uk/our-shows/deliciously-ella-live/about-the-show#book
Bristol, 11th May - Gelong Thubten
- How to Find Genuine Happiness
How do we find peace, presence and happiness in the business of the world around us? Can we make happiness an internal quality rather than something we’re on a constant quest for and that needs external validation to happen? We’re looking at compassion, discipline, the science of meditation and how to navigate the modern world with Buddhist monk Gelong Thubten.
London, 13th May, Dr Rangan Chatterjee
- The Quick and Easy Ways to Create a Healthier Life
Can five minutes make a difference to our lives? Can we really create healthy habits that impact our mental and physical wellbeing in that time, lower stress and boost our relationships. Dr Rangan Chatterjee believes we can, and that’s what he’ll be able to tell us all about.
Edinburgh, 17th May, Dr Megan Rossi
- The Power of Our Gut Health
How can what we eat, our stress levels and the way we move impact the gut and why does that matter? How does the gut brain connection work and how can I make it all work a little better? We’ll be delving into the science behind our gut health and how that impacts on almost every part of our physical and mental wellbeing with Dr Megan Rossi, a leading expert in the field.
Cardiff, 19th May, Gelong Thubten
- How to Find Genuine Happiness
How do we find peace, presence and happiness in the business of the world around us? Can we make happiness an internal quality rather than something we’re on a constant quest for and that needs external validation to happen? We’re looking at compassion, discipline, the science of meditation and how to navigate the modern world with Buddhist monk Gelong Thubten.
Dublin, 21st May, Shahroo Izadi
- Making Positive, Long Lasting Changes
How many times have you tried to break a negative cycle, give up a habit that doesn’t help you or make a change in your life only to find yourself back at square one a week later? We’re talking to behaviour psychologist Shahroo Izadi about making these habits stick, about creating true change in our lives and allowing the healthier habits that we know may help us become an easy, enjoyable part of our every day.
Manchester, 26th May - Amelia Freer
- Healthy Eating 101
Healthy eating can feel very confusing - what to believe and what not to? With contradictory headlines in the media almost daily it can be hard to get a clear sense of what we should be doing to feel our best. We’ll be talking myth versus fact and breaking down what really matter and what doesn’t when it comes to balanced, healthy, sustainable, delicious eating habits with nutritionist Amelia Freer.
Leeds, 27th May, Shahroo Izadi
- Making Positive, Long Lasting Changes
How many times have you tried to break a negative cycle...
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Can we build a healthy brain? Are there psychological and lifestyle factors that impact on our brain’s functioning and therefore our wellbeing? We’re talking to Kimberley Wilson, a psychologist who’s passionate about education on the preventative measures we can take when it comes to brain health. We talk everything from why we ignore mental health symptoms to dementia, depression, anxiety, stress, diet and managing our emotional health.
Kimberley Wilson, How to Build a Healthy Brain: Reduce stress, anxiety and depression and future-proof your brain - https://www.kimberleywilson.co/about
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For our final episode of series 4, we're joined by the wonderful journalist Toni Jones, founder of Shelf Help: global platform, book club and community dedicated to self-help and self-development. Toni kicks off the episode by interviewing Matt and Ella about the whirlwind year they’ve had and how much they’ve learnt from our incredible podcast guests. From setting boundaries to work life balance, daily routines and new year’s resolutions. We then go on to discuss three gorgeous books, recommended by Toni, to help kickstart 2020.
Shelf Help
Gelong Thubten
100 Days of Self-discovery
Feel the Fear and Do it Anyway by Susan Jeffers
The Source: Open Your Mind, Change Your Life by Dr Tara Swart
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Can a morning routine change your life? Is making a big transformation really as simple as bringing together passion, belief and effort? Can we actually all set our alarms a little bit earlier every day? Today we’re talking to international bestselling author of Miracle Morning, Hal Elrod, about whether implementing just six things over the course of an hour, every single morning, every single day of the year, can really help us live our lives to the fullest.
Hal Elrod - Miracle Morning - https://www.miraclemorning.com/
Will Smith on Ellen Degeneres - https://www.youtube.com/watch?v=LoldJNDLZHc
Hal Elrod & Michael J Maher - The Miracle Morning for Real Estate Agents - https://www.amazon.co.uk/Miracle-Morning-Real-Estate-Agents/dp/194258900X
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Should we eat little and often or three big meals? Why does one meal make one person lose weight and another person gain it? Is it really calories in versus calories out? What about ultra-processed food, how does it impact on us? What happens if we eat just McDonalds for 10 days? We’re exploring personalised nutrition, diet myths and nature versus nurture with scientist Tim Spector.
Sign up to our newsletter here - www.deliciouslyella.com
Tim Spector, Identically Different and The Diet Myth - http://www.tim-spector.co.uk/#
Link to the DIETFIT study - https://jamanetwork.com/journals/jama/fullarticle/2673150
Link to the British Gut Project - http://britishgut.org/
Exploring the topic of friendship: how to support one another, how to let go of toxic relationships and why we need to strengthen our relationship with ourselves in order to further our relationships with others. We’re answering all your questions from why can we be so catty to why do we judge so much. Are women really supporting women, how can we be happy for others when we feel intense jealousy, how to handle the shift to motherhood and how can we change the paradigm of constant comparison? One of my favourite episodes yet, a warm and open talk with Xochi Balfour.
Holly Lynch's letter expressing support for Megan Markle can be read here
Chameli Ardagh, Awakening Women: https://awakeningwomen.com/
James Wilks, producer and presenter of the best-selling documentary Game Changers, joins us to explore a plant-based diet from a totally new angle, looking at how it fuels some of the strongest and most dynamic athletes in the world. From Roman Gladiators to UFC fighters, Olympic champions, the world’s strongest man and American Footballers, we look at the myth of meat and challenge the stereotype that real men eat meat.
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How do we create real change, build community, find a sense of togetherness and heal the divisions that currently exist in our society? A recent Harvard study concluded that 80% of millennials want to be rich and 50% famous, are we aiming for the wrong things and focusing so much on the big, on grandeur and impossible-to-reach goals that we miss the joy, the purpose, the connection of the small, the everyday, the local? We’re talking to independent Politician Rory Stewart about his experience here and the often toxic divides of politics today.
700 Tesco stores for frozen
Gelong Thubten Podcast Episode: https://play.acast.com/s/deliciouslyellapodcast/f6f90e87-5875-40f9-981e-7899babfc209
Harvard Study Ted Talk: https://youtu.be/8KkKuTCFvzI
Statistics on loneliness in the UK: https://www.campaigntoendloneliness.org/the-facts-on-loneliness/
Rory references Tempus Novo, an award winning charity that works with serving prisoners and ex-offenders: https://tempusnovo.org/
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We tap, swipe and click our devices 2,617 times a day, 34% of us have checked Facebook in the last ten minutes, we answer an email within six seconds and we’re now spending more time on screens than we do sleeping. Is it too much? How is it affecting us all? Should we need a digital detox? How can we wean ourselves off the addiction and control the social anxiety that can come with it? Today we’re talking about finding that balance, looking at the small steps we can take making tech something that makes us healthier and happier rather than more frazzled with Tanya Goodin.
All statistics cited by Ella and Tanya can be found on: https://www.itstimetologoff.com/digital-detox-facts/
All information about Tanya’s retreats, books and everything else can be found at: https://www.tanyagoodin.com/
What happens in birth? Why are we so afraid of it? Do we need to be that afraid of it? Can you really have a calm, empowered experience? Does it hurt? Will I tear? What are my choices? This episode looks at the FAQ’s and the current conversation around birth, breaking down the culture of fear and dread and questioning the current dynamics through the lens of #metoo and whether birth can be a feminist issue. From the widely differing stats of different birth choices and their respective outcomes to hypnobirthing, tearing, birth plans and doulas, this episode looks to guide all women through their thinking and create a positive outlook for all of us.
Milli Hill – The Positive Birth Book & Give Birth Like a Feminist
Ina May Gaskin – Guide to Childbirth
Emily Oster - Expecting Better
We talk to Elizabeth day, host of How To Fail, about failing at body insecurity, relationships, wellness, children, families and careers; looking at how failure is an intrinsic part of success, how our mistakes help to move us closer to what we want, the importance of vulnerability and embracing our flaws. We’re looking at all of our biggest failures, what we’ve learnt from them and how that openness is able to connect us and allow us to get to know ourselves better.
Elizabeth Day - How To Fail, Book & Podcast
The Mo Gawdat episode is episode 4 of season 4
What is a healthy gut? How do I know if I have a healthy gut? What’s normal? We’re talking to Dr Megan Rossi from Kings College about bloating, gas, constipation, heart burn & reflux, IBS, food intolerances and so much more. From how to nurture your gut microbes to the impact of caffeine, alcohol, sugar, yo-yo dieting, high protein diets, exercise, restrictive eating, antibiotics and probiotics on our bodies; plus the extent to which stress affects our wellbeing, why fibre is so important and the practical solutions to understanding what’s going on in your body and how to feel better.
Books:
Dr Megan Rossi – Eat Yourself Healthy
Earlier podcast episode – The Gut; Why it Matters, season 1
70% of women and just over 50% of men have had imposter syndrome, a constant, nagging sense of self-doubt, insecurity and the fear that others think we’re not good enough to be doing what we’re doing. In today’s episode we talk to clinical psychologist Dr Jessamy Hibberd about how to get comfortable being uncomfortable; how to differentiate between everyday fear and the negative thought patterns that hold us back and how to create a new mindset that allows us to celebrate our achievements and escape the mind-trap of insecurity that so many of us fall into.
Books:
Dr Jessamy Hibberd - The Imposter Cure: How to Stop Feeling Like a Fraud and Escape the Mind-trap of Imposter Syndrome
Sheryl Sandberg - Lean In
Dr Steve Peters - The Chimp Paradox
Can we really eat in a way that supports and prevents some of the biggest health issues affecting us today? Will going vegan result in vitamin deficiencies? What's the difference between a vegan and a wholefoods, plant-based diet? Should we eat five or ten portions of fruit and veg a day, does it make a difference? What benefits does eating organic really have? With so much conflicting information about diet and lifestyle, this season finale takes a deep dive into the data, evidence and studies around the power of a plant-rich diet with Dr. Gemma Newman. Gemma goes into the facts and figures, as well as talking us through her own experience with the power of a wholefood, plant-based diet and what she’s seen in her patients, touching on everything from cardiovascular disease to high blood pressure, high cholesterol, B12, childhood nutrition, mental health, pregnancy and so much more.
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Are you happy, present, at peace with yourself and the world around you? Can you maintain that sense of happiness when life becomes difficult? Finding true happiness is something we all strive for, but so many of us struggle with. This week we’re talking to Gelong Thubten, a Buddhist monk and meditation teacher, who believes happiness can be a trainable skill, a skill that allows us to control our thoughts and therefore consistently choose the positive. In doing so we can make happiness an internal quality, rather than something that requires external validation or something we’ll receive in the future when we achieve or complete a goal. Thubten talks us through his pillars for happiness – discipline, mental freedom, compassion and forgiveness; as well as the science behind meditation and how it benefits us physically and mentally; how you can transform a negative experience and your own suffering into something positive; how to navigate the business of modern life, social media, emails 24/7 news and where to start on your journey with meditation and mindfulness. The episode closes with a short guided mediation by Thubten. His book, ‘A Monk’s Guide to Happiness: Meditation in the 21st Century’, really is one of the most powerful reads on the subject of happiness.
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How do you make a huge shift in your life, especially one that may make you feel isolated or insecure? This week we’re talking about alcohol, the social constructs that exist around our drinking culture, the rise of sobriety and our fear of being seen as boring. Through the lens of one woman’s journey from alcoholic to teetotaller, we look at how to be vulnerable, how to make a change, how to honestly identify when we need that change and how to deal with the fear of being different to those around us. Our guest this week is Catherine Gray, author of ‘The unexpected joy of being sober’.
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Is there a proven link between our diets and our mental health? Could our diets be connected to the rise of anxiety and depression? Are there foods that boost your mood? Can we really eat for happiness? How does your gut health play into your mental health? We’re joined today by Felice Jacka, who gives us a clear insight into the most recent science, definitively answering whether there is a proven link between diet and mental health and separating myth from fact. We look at all the key questions posed above, as well as the role of our gut and our immune system, the relevance of pregnancy nutrition, the extent to which what we eat as children can impact on us later on and answer all your questions on sugar, caffeine, supplements and alcohol.
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Does love at first sight exist? What’s the difference between love and lust? What do we look for in a partner? How does our upbringing influence our relationships? Why do people cheat? Love is a complex topic and one that we have a lot of questions on, so this week we’re breaking these common questions down, looking at idealisations versus reality; attachment theory and how to identify where you sit on this scale and how that might play out in our relationships; whether constructs like advertising, porn and Disney movies create a sense of unrealistic expectations; how often we’re really having sex and likewise how often we’re all being unfaithful; polygamy, swinging and why we’re so judgemental and so much more. Laura Mucha has spent ten years studying the above before writing the brilliant book Love Factually, and today she’s sharing an honest insight into a topic that affects us all.
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Why do we sleep, how much does it matter, how much sleep do we really need, to what extent do lifestyle factors like coffee, alcohol and technology affect our ability to sleep? Today we’re talking to Matthew Walker, the award winning author of bestseller ‘Why We Sleep’ about sleep, getting to grips with our sleep cycles, the connection between sleep and our mental and physical health, how to sleep better and why we need to make it a priority.
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Why are my periods irregular, why are they heavy, why do I get cramps, should I be on the pill and how will that impact my health, why do I feel low around the time of my period, why do I break out or get bloated? These are just a few of the common question we have about our periods, a topic that we can shy away from and that can often have quite a lot of stigma and embarrassment surrounding it, yet there is so much we can learn about our bodies, our health and our mental wellbeing from understanding our cycle, the fluctuations of our hormones and how we feel across the month. The episode, with women’s health expert Maisie Hill, breaks down the most common questions, outlines what’s happening at each point of the month and allows us to get to know ourselves so much better.
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We all want to be healthier and happier but how can we actually make it happen? Today we’re looking at simple, practical day-to-day practices to help create that internal transformation, focusing on yoga and meditation. From their ancient roots and philosophies to the idea of non-attachment, the power of the breath and the ability to see ourselves as enough just as we are, as well our favourite books, concepts, affirmations and intentions. This episode, with Steffy White, will help you find new ways of being present, create a sense of inner peace and calm and ensure that our happiness come from internal not external sources, most importantly it also shows that you don’t need to stand on your head to be a yogi!
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Confused about health and wellness? Each week we interview an expert to bring a little inspiration to your life from gut health to mental health and anxiety, how to make sustainable changes, finding happiness, what happens to our brains when we exercise, skincare 101, dealing with stress, veganism and the environment and so much more. Hosted by Ella and Matthew Mills, the founder and CEO of Deliciously Ella, this podcast brings you open, honest conversation around mental and physical health.
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Should we count calories? Are all calories created equal? Will an avocado and a chocolate bar have the same impact if they have the same number of calories? What about fat, and carbs, sugar and salt? Should we be guided by traffic light systems on packaging? Nutrition is incredibly confusing and in this episode we’re breaking down the myths and confusion that surround calories, fat, carbohydrates, sugar, salt, the glycaemic index, cholesterol and trends like ketogenic and low carb diets with nutritionist Rhiannon Lambert.
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What is the human cost of fashion, how do our choices impact on others, is feminism at odds with fast fashion and how do you define sustainable fashion? Livia Firth, the founder of the green carpet challenge is talking us through her journey with bringing glamorous, sustainable fashion to the Oscars, visiting garment factories in Bangladesh, what to look for when we shop and so much more as she lifts the lid on the industry, showing us the responsibility that we have as citizens of the world and the way in which we wear the stories of those that make our clothes.
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Accepting our bodies as they are, cultivating a positive relationship with food and stepping out of diet culture. We talk to nutritionist and intuitive eating expert Pandora Paloma about how to make this happen, how to reclaim our thought patterns around food and how to stop defining ourselves by the way we look.
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Loss and grief are two of the rawest, most profound emotions that strip you back to the very core of what it is to be human, and today we look at how you turn that darkness into a world of heightened gratitude, bringing more meaning to everything that has come before. After losing their Mum, Matt and his sister, Jess, talk the depths of loneliness, supporting those around you, accepting the painful reality of where you are and the desperate need for a change in the way we address such a shared experience, as well as the absolutely indispensable power of presence, gratitude and resilience throughout.
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In this powerful final episode of season two, Ella and Matt talk to Nicole, founder of Self Care Co, about her powerful journey of self-discovery from crippling anxiety, panic attacks and moments of such darkness that there seemed to be no way forward, to a hobby that created a sense of stability and then became a thriving new business. We’re blown away by the power of internal transformation seen here as we learn the value of celebrating kindness and unconditional love for those around us, and how one kind act from a stranger saved Nicole’s life and instigated her Be Kind movement.
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Ella and Matt take a deep dive into the world of the brain with Dr Mithu Storoni looking at how our brains record events as we perceive them, not as they actually happen, how our emotional and rational sides of the brain control the way we see the world and how we can therefore train ourselves to shift from a negative to a positive bias. Stress can both help and harm us and Mithu helps us understand the ways in which we can use this to achieve peak performance and improve our mental and physical health, as well as how small tweaks in our lifestyles can make us feel completely different, why challenge and reward cycles can be game changing, and how our perceptions of colour, sounds, taste and time alter under stress.
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With Matt’s marathon training in full swing, this week Matt and Ella talk to Nutritionist Rosemary Ferguson and Digital Editor of Women’s Health Amy Lane about the do’s and don’ts of marathon training. From carb loading to foam rolling, what to eat and when to eat it, hydration, coping with chaffing, understanding fatigue, the importance of recovery and strength training and how intense impact can impact on your body, this episodes covers it all.
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In this candid episode Ella chats to author, presenter and fellow podcaster, Fearne Cotton, about success and happiness; embracing our vulnerability, learning from our mistakes and finding balance in every aspect of life. From dealing with criticism to imposter syndrome, the impact of social media, the power of those around us and making peace with every version of ourselves, this episode discusses how happiness isn’t a destination, instead it’s an eternal work in progress.
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In this episode Ella and Matt chat to the wonderful Shahroo Izadi, a behavioural psychotherapist, about how to create positive, sustainable and long lasting changes. Her background in addiction has informed a refreshing approach to change through reframing your internal dialogue and nurturing a kind relationship with yourself in order to achieve your goals. Whether your goal is less screen time, better nutrition, weight loss or simply moving more, this episode is well equipped to arm you with some of the tools required to get you on track and to stay there once you’re on it.
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Acne, blackheads, white heads, cleansing, double-cleansing, exfoliating, hormones, period related breakouts, how our lifestyles choices affect our skin and so much more. This week Ella talks to author and Harley Street dermatologist Dr. Anjali Mahto about the do's and don'ts of skin health.
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In this very special episode Matt and Ella talk with Marina Fogle, author and co-founder of the bump class, about the exciting and daunting prospects of early parenthood and beyond.
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If anyone is looking for a little more joy and optimism in their life this episode is for you, as Matt and Ella talk to Helen Russell, journalist and author, who has been researching happiness since 2013. We look at a selection of concepts from around the world, each one relating to happiness, optimism and more positive takes on melancholy, from ageing to self-acceptance, joy in imperfection and resilience. The episode left us feeling inspired and excited, and we hope it’ll do the same for you, as we learnt how we can embrace concepts from other cultures around the world to enhance our own state of wellbeing.
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70-90% of all GP consultations are related to stress. Dr Rangan Chatterjee talks to us about what’s going on with the stress epidemic, from what stress really is, to how it impacts on both our mind and our body; how it’s linked to a vast variety of conditions from fatigue to anxiety, gut problems, diabetes and lack of libido; why we need to get a handle on it and how to make positive changes, particularly when it comes to technology, social media, loneliness, friendship and affirmations.
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With Veganuary in full swing, the number of people trialling a plant based diet is higher than ever. This episode answers all your questions about a vegan diet, beginning with the most infamous of all - how to get enough protein. Matt, Ella and nutritional therapist Alice discuss everything from iron, B12, soy, calcium, fats, vitamins and minerals, to supplementing, watch-out’s, how to eat a healthy plant-based diet and everything in between.
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In this episode with acclaimed nutritionist Rhiannon Lambert we talk through the do’s and don'ts of January diets; evidence-backed insights into all the latest crazes from intermittent fasting to carb-cutting; why we should stay clear of quick fixes and the problem with our tendency to rely on a number on the scales when it comes to our health. With a focus on the importance of proper nutrition and how the way we eat impacts on our bodies, this episode looks at how you can reach your health goals in the most sustainable way.
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Kicking off season 2 of Deliciously Ella The Podcast with our new year’s resolutions, finding ways to be more present in 2019, running a marathon, why we care about what we do, why plant-based living matters for our future, and our plans for the year ahead
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In this episode Ella and Matt discuss grief, learnings from life’s challenges, their tools for inspiration, finding a work life balance, working as a married couple and what keeps them happy, motivated and grounded.
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Looking at happiness and purpose through community, self-care, living with passion and building a glass half full attitude. How to stop living with a When I Achieve X or When I Have Y outlook and start being happy where you are.
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How to build a strong, consistent brand; the importance of brand in building a business; why women need to support women and why we all need to find joy in life’s simple pleasures with Chrissie Rucker, founder of The White Company.
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We're joined by bestselling author Matt Haig who shares an intimate account of his own struggle with mental health, why he believes that mental health should be given just as much importance as physical health and a fascinating look at the impact of technology, social media and the business of the world today on our mental wellbeing.
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In our most startling episode yet, we talk to Joseph Poore at Oxford University about his recent study concerning the effect of our diets on the environment. We look at how we could cut global greenhouse gases by 23% with a vegan diet, how fish can create more methane than cattle, how food miles are the wrong metric to look at, and the alarming rate at which deforestation is happening to make space for meat and dairy farms.
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We chat to doctor and researcher at King's College London, Dr Brendan Stubbs, about the impact exercise has on mental wellbeing, how important the 10,000 daily steps are and what else we can do with our bodies to help our minds.
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We hear from Dr Hazel Wallace, a doctor, personal trainer and campaigner for a holistic approach to our health. She talks about what prompted her to become a doctor, how to create a more holistic approach to medicine, how she's crafted a life totally unique to her passions and how to stay healthy when you’re busy.
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Food waste is one of the biggest challenges facing us today, with 25 million slices of bread thrown away every day in UK households and over $1 trillion dollars of food wasted every year. In this episode we look at just how serious it is, the huge role we as individuals play in it, and how we can tackle the issue with Tessa Clarke, from the food waste app, Olio.
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Matt and Ella talk to lead researcher Dr Megan Rossi about the overall importance of the gut, also known as a 'second brain', in maintaining both physical and mental health. Looking at the nitty gritty of digestion, bloating, microbiomes, sourdough, kombucha and how our body works.
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In this refreshingly honest episode, Matt and Ella talk to Holly Tucker, MBE, about what it’s really like starting a business, finding your why, overcoming hurdles, imposter syndrome, fear of failure, and their top pieces of advice. From hitting rock bottom to building an award-winning business, this is a story of passion and resilience.
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In this episode, Matt and Ella, in discussion with nutritionist Amelia Freer, discuss the concept of positive nutrition, how to find balance in the way we eat, and how to navigate the bombardment of conflicting information around healthy eating. We talk sugar, superfoods, how to put a healthy meal together, and Amelia’s top tips for staying healthy when life is busy.
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In this first episode of Deliciously Ella: The Podcast, get to know Ella and Matt as they tell their story in this very candid conversation. From bed, to blog, to business; marrying your business partner and everything in between.
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Deliciously Ella; The Podcast delves into the world of physical and mental health, wellbeing, the realities of building a business and a brand and staying positive in a busy world.
Hosted by Ella and Matthew Mills - husband and wife and founders of phenomenally successful Deliciously Ella - the podcast welcomes guests from business, health and nutrition backgrounds to share their stories and advice.