The ’Best’ Five-a-Day, Strength Training & Sleepmaxxing

Olen Shannon Maldonado, käsintehtyjä artesaanitua teitä myyvän jauji-lahjakaupan perusta. Valit sinun Shopify-koska-alustoja testatessani totesin sen ehdottomasti yhdeksi helpokäyttöisimmistä alustoista. Minulla oli tärkeää pohtia kehittymistämme tulevaisuudessa. Kaikki myyntiin tarvittavat työkaluut, kuten varaston suunnittelu ovat kätävästi dashboardissa. Aloita ilmainen kokeilu Shopify-piste komsi-vustolla. Aloitella palaston suunnittelu, kuten varaston suunnittelu on käsintehtyjä artesaanitua. Ja joo, kuten varaston suunnittelu on käsintehtyjä artesaanitua. Jaa, Rianne Lambert, ja se on käsintehtyjä artesaanitua. Käsintehtyjä artesaanitua on käsintehtyjä artesaanitua. Jaa, käsintehtyjä artesaanitua on käsintehtyjä artesaanitua. Nyt on se, että se on hieman, enää on käsintehtyjä artesaanitua, ja se on käsintehtyjä artesaanitua, mutta se on se on käsintehtyjä artesaanitua. Jaa, käsintehtyjä artesaanitua, ja se on käsintehtyjä artesaanitua, mutta se on käsintehtyjä artesaanitua. Jaa, käsintehtyjä artesaanitua, mutta se on käsintehtyjä artesaanitua, mutta se on käsintehtyjä artesaanitua. el costaла優osit internetinsa�lukailla. S Yoshi Fourtheeksi terveys pystasvaa pethä kehettä, ja niitä tiG-kalmiissa jälkeen. Yздää niistä abrirääehvyyn taughtiessen näyttämisää cristi- ja hupingailme ren kev insight tlime puhelot. CoCo-ko goo harveia phe이면 liian�리ksesti ja niitä tiG-kalmiissa jälkeen. Tämä on jälkeen. Tämä on hyvä. Tämä on jälkeen. Tämä on jälkeen. Tämä on jälkeen. Tämä on jälkeen. with this and I remember saying this so early on in my career when people were across that I was like we've got to be more of these things. It's like everyone really thinks pizza is cool. Everyone really thinks Coca-Cola is cool. Everyone already thinks we know whatever it is. People see these items as quite cool. No one sees lentils as cool and ultimately if we're going to have a healthier environment for us all to live in, we've got to put carrots and lentils on par with pizza and crisps and if we can't do that we're not going to change our health landscape and these events again it just plays into the like this stuff it's cool and this stuff isn't and I find it really really frustrating and I think it's really taking the piss to pull on the adjacency of sitting next to sport to have this subtle implication that these can fuel your body because they can't and that's not just they can never ever eat them and you should feel guilty for having them on occasion but like these are not things to fuel your body. I think you've summarised that extremely well. I mean if you want to learn more then you add your name to kickbigsolderout.org that's the kickbigsolderout.org that's not an ad for us that's a campaign that I feel that you guys can all go and support if you feel passionate about this too. As a mum to two football crazy boys I mean it would just make parents live so much easier across the country if the people that are on their walls in their bedroom that they idolise they want to collect their football cards you know I've got all of that at home my kids are just absolutely they want their shirts they want everything. Let's kick these big companies out so Ella moving on to our first headline this week which is of the fitness ilk and it's two hours of strength training a week may help you live longer. Now we've gone to two hours Ella I think before it was a complete different number but it's an interesting new study and we found this one in the times. Yes do you know what I was just thinking one last thought on our last comment was you probably being like realistic they're never going to as it stands it's going to not they need the cash I would imagine they're not going to be able to remove these sponsors because they wouldn't be able to replace them as I said with a carrot brand that had as much money but I wish that to sit at least alongside it and I think that that would be the right thing that feels like a really plausible intervention. But it's all food why can't it be a different type of industry? No but it's also sponsored by like Katai Airways and things like that so there are other companies but I just wish that it's like if you're gonna like I said if we've got to put this stuff on parallel then there should be kind of education or support in terms of fueling your body for sport that's it's alongside it at least like try. But I do wonder if they do have things like that and that's how they're getting around the initial I haven't actually looked on the MD's website to see if they have like a sports campaign or something maybe they're doing things alongside yes strength training so we've spoken recently about the study that suggested around 10 hours of exercise a week as the sweet spot and the research found that the biggest reduction in mortality risk among people doing roughly 300 to 600 minutes now of moderate physical activity a week which is actually far above the current guidelines and I have to say Ella as someone that currently fit in one strength session a week it is very overwhelming when you constantly hear that you're just not doing enough how it can fit into modern lifestyle. A hundred percent and I think we talked about that a few weeks ago when we talked about this 10 hour a week study that it's quite overwhelming but interestingly just to kind of add on to that conversation there's a new study that's come out as well always so much in exercise with is another one that's come out because that 10 hours was saying that it's good to have a mix of things but to add to the kind of breakdown of it a new study suggests that when it comes to strength training specifically the sweet spot may actually be smaller so maybe we're not spending all 10 hours doing our strength training this came from Harvard University who followed just shy of 150,000 adults in the US for up to 30 years so we's favorite kind of study and it tracked their exercise habits and their long-term health outcomes and what they found was that people who did between 90 and 120 minutes of strength training a week were 13% less likely to die from any cause than those who didn't do any resistance exercise which is interesting and those benefits did go beyond overall longevity as well. I can well believe it if it just makes perfect sense that we use our body we use our muscles we build our capillaries here everything that makes sense because doing regular strength training also had a 19% lower risk of dying from cardiovascular disease or anything heart related including a heart attacks and strokes which is of course one of the biggest killers in the western world for men and women and a 27% lower risk of dying from neurological disease and now that's the interesting thing such as Alzheimer's because of course there's lots of research debating and still looking into causes of neurodegenerative diseases themselves but I think one of the most interesting findings was that more Ella like you said it isn't better in the benefits did plateau beyond the two hours a week so it's finding what you can do between 90 to 120 minutes I was thinking about this I was thinking right if I can only do especially being pregnant now I'm knackered all the time like 40 minutes of strength training once a week the rest of it would be picking up the kids or the shopping bags and all of that perhaps would add up over the course of a week 100% and I think what's nice is when we were talking about that 10 hour studies which is why we brought it back in line with this one is that that was saying like knowing the lawn or hovering and those sorts of things are also exercise so for anyone who was stressed by that 10 hours I think this is quite nice to look at actually together because what this is saying is like 90 to 120 minutes it's still a lot but it's much more plausible across a week and then actually you're thinking that lots of the rest of your 10 hours is just about moving like going for a walk doing your admin chores whatever it is walking up escalators and letting that add up which is interesting and actually they also saw in this study on strength training that the best benefits came when the strength training was combined with a robot exercise so the two together because I think also I certainly see a lot online of like just strength training just strength training what this was showing was like fuel health and not talking about prosthetics for your health doing the two together is so much more effective. Joe what I like doing and the reason I love my one session a week is that I'm not just using machine weights you know that section of the gym where you just sit down at a machine and you like lift one leg up or something of course that has a place and it's definitely helped me when I felt nauseous or fatigue or with my pelvic pain not able to do some things but when you're able to move your whole body and get multiple benefits from it you know like a walking lunch or people that are able to do exercises like that and I think it's crucial because we're just so sedentary and naturally we lose muscle mass and strength as we age so from 25 years which is very depressing wrong words yeah we're not really gaining we are we're kind of slowly losing and we need to preserve a maintain that doesn't mean that you can't gain but it's very difficult so you have to be very disciplined so if you've been focusing on cardio only little reminder to get strength and if you've just been doing strength little reminder you're doing great but let's add in a bit more movement and I think we can all just take on board little tweaks I love that really that was a very nice summary do you know what having never ever done any strength training in my life when we moved there's a lovely I'm trainer near me I'm who's just really nice little group classes anyway I started going and they're not like super heavy ways but so first time I've really done anything with weights and I've been seeing and going to her classes most weeks for what like nine months now and I feel so good for it like so so so good I have to say it's someone who's always done more like yoga and nothing in that arena I do I feel amazing for it I'm so pleased talking of celebrity influence this is where I feel like the JLo kind of vibe comes in you know she's so happy not yet it's all my I still I need time in the office romance it's on my list it is on my list of films to watch but yeah she's incredible and she puts her age I'm not obviously she's got um tons of pennies in the bank to be able to afford lots of different things but strength training she does a lot of it as so headline two Ella green tea broad beans and berries are you eating the best five a day let's let's pick on which individual foods in the press again have potential benefits it's a times feature here but it's one that we see similarly kind of floating around yes it's funny you know because you're like this is when we talk about the overwhelm of the wellness industry where it's like exercise for 10 hours a week oh you're getting your five a day which makes you good but is it the best five a day so don't stress you're doing a great job if you're getting your five a day you are beating the vast majority of people in our lifestyle competition but I'm just saying you're doing brilliantly but actually when you read the piece and then you start looking at the research and as reset at this study was picked up lots of places actually it's really helpful and constructive it's just slightly a kind of a click baitie headline as usual but essentially and it taps on to some research we've talked about before and here with you guys that whilst obviously all fruit and veg all plant foods are really good for us as we know they're great for gut health fiber etc etc some are even better in some areas than others and some new research that comes from Harvard Medical School the University of Reading and the University of California Davis have highlighted the importance of something called flavanoles within these products that you guys are sure have heard us talk about on hip. before because there's been quite a lot of new research on these naturally occurring compounds over the last year or two and there the sort of things you find in berries, apples, grapes, kale, tea, beans, but we before we go into the research and why some by the day maybe superiority or not, what are flavonols? So flavonols think of them like you've probably heard of antioxidants. I feel most people have heard of antioxidants rather than polyphenols or flavonols and there's a differentiation that's ever so slight depending on the plant family where they originate from and the job and the protective mechanism that they contain. But every day without getting too heavy on the science, oxidation occurs in our body, we're exposed to what we call pathogens or things we breathe in through the air perhaps with pollution or little bugs that might be on our food that aren't the best, you know, alongside of course lots of bugs that are good for us to be consuming as well and our body has a natural defense mechanism where we neutralise all of those things and our immune system works very efficiently. But what plants can do for our body which is why it's absurd, there are camps on the internet that are anti-plants but plants actually help us with that neutralisation process and help us protect our body and fight off these free radicals things that we do not want circulating on our body. Now they're particularly known to be stronger these antioxidants or flavonal components. In particular foods like berries is one we've discussed a lot on the podcast, dark coloured fruits, they have different names, these antioxidants like anthocyanins, flavonols are often discussed in context of grapes or red wine, particularly researched chocolate, you'll find that as well. But also in the wild if you took a stinging nettle and it stings you, that's its natural antioxidant, it's its protective mechanism but that nettle might have benefits for us when consumed as food. So it's really interesting that it's a plant's natural defence mechanism and once we digest and consume it it's really helpful for us if that makes sense it's just some foods have higher percentages known to researchers than others which is why I've always been on a mission to make dark chocolate a health food. I love that, exactly so we've got these specific foods that are plant foods that are higher in these flavonols and they are, you could say we in a really simple way good for anti-inflammatory the nature of them in terms of the oxalisation. Yeah, so what you're doing is keeping your immune system from acting all the time in advance which causes inflammation, it causes widespread release of white blood cells and what you're doing by having these circulating flavonols in antioxidants, yeah it's just supporting your immune system it's like working in tandem which does of course and have a knock on effect on inflammation and it's also supporting your gut bugs because these foods that contain these antioxidants and flavonols contain fibre and that's helping support the short chain fatty acid production in your gut which helps support our immune system which helps keep inflammation low. It's like a nice circle of cogs. And obviously they still contain the fibre etc that other plants do so they're still taking all those boxes as well. Absolutely. And we have talked about a few studies over the last year or so on flavonols and why they're so good for us. But in this study in particular the researchers were analysing dietary data and urine so are we biomarkers from more than 30,000 people both here in the UK and over in the US and what they found during that time was that people consuming around 500 milligrams of flavonols a day had a 27% lower risk of dying from cardiovascular disease which is very interesting. So I think as with every study there's always different conclusions that can be drawn from it but I do think potentially you know is it that people that consume this amount of flavonols are having more of a plant-based diet and lesser animal produce that contains saturated fat are they actually more health conscious to begin with. There's lots of reasons when you look at data to draw different conclusions from it but a 30% lower risk of dying from cardiovascular disease is just positive inherently and that's why we just need to eat more plants but you know five a day is something people know about but we're just not getting it are we all so it's just very important that we do keep showcasing these studies in the media because let's hope that they make a positive impact. Toasty and like just a circle back to the conversation that we were having on the World Cup and this need to like promote lentils and carrots and sitting equally to McDonald's like this is why and if we look in the UK one fewer than one in five people are thought to consume enough flavonols so you know we're seeing these being so beneficial and yet we're really really struggling with them and that was even interestingly among people who broadly follow healthy eating guidelines. So what the researchers were saying in this paper was that obviously five a day is excellent advice although it doesn't cut through for a multitude of reasons as we know but that we might need to also on top of that think about the specific plants we're eating trying to include some of these more flavonal rich ones which is very very interesting but it also builds on as I said some of these other studies we've talked about recently so we talked last year about the study that had over 124,000 participants from the UK bio bank and that showed that the people consuming the widest variety of flavonal rich foods had a 6 to 20% lower risk of overall premature death and the research from earlier this year that showed that higher flavonal intake was associated with a sustained 3 to 16% improvement in mood. Do you remember when we were like strawberries improved your mood by 100% and all the rest of apples by 8%. Anyways that's what that was so it is interesting when you look at this overall picture on flavonels and as we said obviously you got to take into account other lifestyle factors but equally I think really promising research to show we do want to be prioritising this. It's such a simple amount and Ella's got a lovely breakdown here it's just you know 500 milligrams of flavonels a day I mean I've had that already in my 2 to 3 cups of green tea. 2 apples a day you could even just have a kiwi and an apple you know one large portion of berries a handful of pecanuts broad beans, pinto beans or other things these sorts of things should be part of a healthy balance diet. I appreciate we obviously have a cost of living crisis at the moment but you can buy the frozen bags of berries as well which are actually I would argue more nutritious than fresh which we've discussed before and we can still have that high flavonal content as well Ella. Yeah exactly so you're going to stress you don't use it start like tracking it obsessively but just seeing if you know I could frozen berry compost that you can pop on your breakfast throughout the week like that would be amazing having some apples just being aware of this like no and green tea is really healthy for you like just a little bit more of it in your life can be very positive. We'll be back very shortly after quick ad break everyone with our next headline. I'm Shannon Maldonado, the director of the Artesan Institute of Technology and Technology. I was invited to a shop for shopping because I was able to find a job in the first place of the company. I was able to get my job done and work in the next few months. All of the things that I did were just as good as the price of the delivery of the product to the customer. Alloy, the Illmaine, Gocke, Lushopi, Fibis, the Gomsi, Vostolla. Very different headline next though. Yeah here we go. The title is Fat Jabs. I don't like that term but again the title of the feature was Fat Jabs have cut 780 million from Britain's grocery bills and we actually discussed this trend emerging at the very beginning of the conception of the wellness group with Walmart in America and shopping baskets changing didn't we with overall size of produce that people are consuming, cost of everything when it comes to being on the jabs. But now it says that the rise of weight loss drugs such as Mangeru and Wagovi is already changing healthcare. So new data suggests they're starting to reshape our food industry as well and this research is from a world panel by numerator households which contains someone who's taking a JLP one medication and says they're spending significantly less on food and drink than previously Ella. Exactly that and I guess no surprise but the biggest reductions are in categories like chocolate, crisp, snack foods because users are reporting for your cravings, reduced appetite. The researchers and again this very slightly but about 1.9 million adults in UK now taking these medications over 6% of households containing at least one user which is three times higher than two years ago which is a lot. Anyway when scaled up across the population the impact on the kind of grocery market is really huge because the estimation is there households containing a JLP one user have collectively reduced grocery spending by about 780 million. I mean it's enormous humongous it's one of the clearest examples I think we've had yet of how these you know these medications because they are life changing for people can also impact entire industries you know we've seen these major food manufacturers. Snap brands discussing you know what it means for future sales and creating ranges of course to accommodate those people that are currently on the drugs or pills will say now moving forwards coming up. But it's really indicative as well of the fact that it's not also equating to health and just taking this medication and changing that shopping basket doesn't mean you're then still consuming the right foods and adopting healthy eating behaviors. And there are so many side effects we have to just say because the data tells us people are just by less than 1.5 million. food overall, it doesn't tell us that they're then adopting a Mediterranean diet or they're aware of their fiber, their gut bugs, their protein, whilst they're at a point. They're polyphenols. Yeah, they're polyphenols in their diet, getting those 500 milligrams in a day. I mean, what a game-changing time there to be alive to see these humongous chefs in the food industry. It's nuts. Anyways, it's not a big headline, not low to say, except for I think just the numbers were staggering. And again, we're just curious to watch this space. I've also had an update on how the weightless junk ads were coming through to you. And I just think this is interesting as an aside, we ban and block like lots of industries from advertising on these radio ads, gambling, obviously, and things like that. And we had blocked any medication brands from being it for this exact reason, but online pharmacies. That's how they're doing it. So it's online pharmacies because there's so much money to be made. I mean, I didn't even think to block online pharmacies, you know, when we did the like forms at the beginning because I just didn't even imagine. Do you know what I mean? I just think it's such an interesting indication of the speed at which these areas are all changing. I mean, that's been making it fortune. Anyways, quite interesting. That's the update. Then our block too, guys, so these ads should stop. Yay. Or within recording this episode, it's just quite, isn't it revolutionary just to think that there's so many loop holes to absolutely everything these days. It's almost impossible to narrow it or down, but we appreciate your feedbacks. It do keep it coming because it really helps us shape this podcast to be the safe space that we know that it already is for so many of you. Now, supermarkets over here in the UK have already adapted. We've got examples like that nutrient dense range, M&S launched, which interestingly has become kind of seen by the media as a go to you for people on jail. There are other retailers who have similar offerings. A cardo has launched a dedicated GLP1 support shop. 100 grams, Dave. I'm all for that reduction, though, because we know that less red meat is probably healthy for most people. Overall, Morrison's has partnered with applied nutrition to launch its small and balanced range. You've got Iceland expanding calorie conscious ranges, but that's a my protein collab. I question a lot of these collaborations. But I think they're on this bandwagon, like they're trying because they don't want to lose hundreds of millions of pounds of sales. So what can they sell to these people instead? And I would say in some ways, it's probably a shift to healthier things. Like if we're seeing categories like chocolate and crisps going down as a result and what we're seeing is a development of products like this nutrient dense range, which when you look at it is packed with quinoa and those sorts of ingredients. I'm a big fan of that one. Yeah, that's a good one. And maybe this is actually pushing through really quite a positive change. As you said, we don't know, you know, exactly what people are doing, but actually that in here, and he feels positive. And I do know, speaking to other retailers, just like in meetings that I've had anyway, that there are other retailers launching very similar things and surprisingly again, so just like they need to. But I think the focus is on quite nutrient heavy, which is interesting. Nutri-to-heavy is fantastic, but I do question a collaboration with a brand called My Protein, you know, putting a health halo again on just protein being the answer here, collaborating with a frozen supermarket like Iceland that offer predominantly frozen goods. I do wonder what that range would look like. So perhaps that's something for me to go away and have a big, big look at as well. Very interesting, Ella. Let's watch that space and let's move on to what's trending in wellness. Well, a lot apparently. So there was an article that said basically, these are the trends in the US. So this might be what's coming to the UK next because so many of our trends in the health and wellness industry do stem from America. So, continue report, these are the big health and wellness trends currently booming in America. So we thought we'd talk you through them. So you heard it here first, guys. Trying to also set the trends and discuss the trends ahead. So let's discuss the first one, which is the 12, 330 workout. It's an uphill treadmill workout that went viral thanks to an influencer. I haven't heard of her called Lauren. Is it Geraldo? Geraldo? Yeah. Have a look Ella. Get the phone out. Unblock the brick. The premise is simple. Set a treadmill up to a 12% incline and walk at three miles per hour and continue for 30 minutes. I think I could probably do that because the appeal is that it feels more approachable than running while still providing a challenging cardiovascular workout. And it advocates that it helps, obviously with weight management, particularly, while being gentler and joints. This just sounds like common sense to me using an incline is something I know PT's always suggest. And we know that walking taps into fat stores rather than quick sprints, which uses your glycogen and different mechanisms in your bodies. You switch from aerobic to anaerobic with different various forms of training. Have you found her? Oh yeah, I'm like deep. Sorry. I am. It's named. But I'm quite deep on her Instagram now. She's unlocked. Don't do it. Not while we're recording. Yeah. Look at it's interesting. It'll happen lately, like many of these trans and aesthetic focus. But then again, like if something has an aesthetic focus and then it gets you moving in a healthy, implausible way, then like in my book, that's not a bad thing. And also it's really nice that she's in London at the moment, according to Instagram, and she's doing a big meetup of her community. It feels really nice and awesome. Anyway, do you know what? I've never done a treadmill workout. Maybe one day if I'm ever near a treadmill, I will give it a try. But I think one caveat that I have seen people know is that 12% incline is apparently very, very steep. So maybe if you're new to this, you just start a little bit slower and then just build up gradually. But I think it does seem to align with this kind of nicer approach, like more compassionate way of doing things where you're not necessarily having to push yourself to your max. It's like no 30 minutes of walking. You could watch a show while you do it, listen to a podcast. It feels quite nice, quite sustainable. I'm into it. I'm definitely into it. Not the 12% obviously being pregnant. I probably shouldn't do that. But I will try this week in the heat wave because the gym is the only air con place I can kind of escape to, apart from here in the studio. And yeah, I'm going to give it a go. So thank you. Then number two, we have also discussed as being a trend, Ella, before it was Tai Chi. But this is Tai Chi walking. Yeah, we've talked about Tai Chi as well because there's a lot of research on it being so good for us because it's so calming and soothing and a bit like yoga incredibly well studied as such and obviously ancient and well respected practice. This is interesting because it's walking, which very popular quite rightly in terms of how the wellness thing everyone's a bit obsessed with their steps. And then principles from Tai Chi. So there was a senior teacher at the Tai Chi Foundation in New York, Jonathan Stowe. And he explained it. He said, "It's nothing like regular walking. Instead of striding, you shift your weight from one foot to the other in a very controlled way like a cat. You need to keep the knees slightly bent, which removes pressure from the lower back and move as if suspended from the heavens and everything is relaxing around you." I was like, "That sounds quite nice. You might look a bit funny if you do it." But like, sounds nice. Sounds great. I'd love to see a load of Tai Chi walkers through London. You wouldn't even bat an eyelid in the city either because it would also be seen as, you know, group of people at walker. You can get used to all sorts of things in the cities. And the countryside maybe would be looked at as a bit odd. Caught is all cocktails. Number three, I'm afraid this is one I'm not down with. But there was an award for the most 2026 wireless trend called so cocktails. Gosh, if there was an award, it would win. Wouldn't it all out its everywhere? Oh my gosh. And we've talked about this before, so we don't need to dwell on it. I think you guys know we think this is insane. I would say we've already seen this event here personally, but essentially if you miss our episode talking about it in the past, there are claims he's homemade cocktails or obviously minus the alcohol mocked tails. Can lower your cortisol, your stress hormone. And that's become a big social media explanation as we know cortisol has for everything from like weight gain to fatigue and being puffy and it's kind of upset insane and like a huge oversimplification and incredibly reductive way to talk about something very complicated. But to make this cocktail, you just make orange juice coconut water salt and sometimes make an easier more electrolyte supplement. The theory being they can reduce symptoms of stress. That is just not true. And not safe. Yeah, and cortisol also isn't inherently bad. Very, very important to be saying that like unique cortisol to get out of bed in the morning, it's an essential hormone. It's involved in your energy regulation, your sleep weight cycle. It is not bad. We need to stop demonizing cortisol. What is bad is chronic living in permanent chronic stress. That is very, very bad for our health, but we don't need to be quite as obsessed. I always say it was cortisol. Anyway, I think this is the ultimate thing of like taking a complicated physiological concept and also something that's very normal and turning it into like something we can market and make money and create clickbait from. How hearted, Ligry, health warning, like I said, it's dangerous. Taking one drink like this is not going to have any impact whatsoever on your hormone levels in your body. And actually for most people, that's an immense amount of salt suddenly to take it and could do more harm than good. Oh, we've now gone from treadmill walking to trend number four, which is a weight's only gym. So we discussed the new research earlier that 90 to 120 minutes of strength training is associated with the lower risks of course cardiovascular disease and Alzheimer's premature death. But in response, there's a new concept of gyms that's emerging. CrossFit's obviously very different, but we do already have gyms that exist here in the UK like CrossFit, which are designed for that purpose alone. But these facilities focus almost entirely on free weight stations, Ella, strength equipment. Yeah, I haven't seen this in the UK. Let me know if you guys have. I think it's really interesting. So it's essentially just a really strict back gym. And so you just got, yes, you said kind of free weights and strength equipment. And as a result, it's much, much cheaper to run. And I think it's really interesting because actually as we talked about, it's quite easy. And if you can do your treadmill workouts, we just talked about the loads of us getting cardio in in terms of like walking, you know, if you have a dog, walk the dog, if you have children, you're outside, maybe with them, or you'd like to go for walking your lunch break or you chat to a friend and walk with them, you, who over the house, as we said, you made the law. And like there's quite a lot of cardio that you can inherently get into your life. You don't necessarily need to pay to go somewhere to use it. Whereas a rack of weights, not many people have in their house or have space for in their house. And then so if this could be much cheaper and simpler to be able to do those two hours of strength training a week or so, I think it was really interesting. I'd be very curious to see these like simple, simple strip back, small, accessible gyms. Yeah, I hope it can appeal to both sexes. I have this image in my head of an old like 1950s weight gym or moving forwards to an Arnie short snitch. Short snitch, I don't know, isn't it kind of, you know, concept of that type of environment. So yeah, very interesting. Let's watch the space there. Number five, sleep maxing. It's optimization culture of course to have the perfect bed time routine. Would indeed now be sleep maxing. And it's simple. Oh, if only I could sleep max, I'll achieve the perfect night sleep using every tool available similar to a morning shed, but for sleep. So mouth tape, sunrise alarm clocks, sleep trackers, magnesium supplements, cooling mattresses, smart masks, increasingly expensive technology. Yeah, I mean, I actually put this in for us to talk about next week because I'm now seeing, maxing everything. I saw sperm maxing. I saw vagina maxing. I'm telling you, I'm seeing maxing everywhere. I'm sure you guys are as well. And it's like, can we just leave ourselves alone? No, I don't need to max everything actually. I mean, this is why you're rick-daw. I mean, I would not want to be on your algorithm. Just don't say that. It's in the papers. Like sperm maxing was in the Guardian. Is that linked to, oh no, we'll discuss it another week before I go down around. Okay, next week guys. But anyway, I just, and there was a comma, which paper it was in, that was about vagina maxing and like perfect vaginas. Anyway, I kind of had enough. I just don't want to max things in my life. I just want to max like having a nice time and like feeling peaceful and balanced and sane. I don't want to max all this stuff. It's nonsense. But this optimization of sleep we talked about last week, how much stress it's causing. But it is huge. We are seeing like gadget after gadget after gadget come out. So I can completely see that trend continuing over here. Same me too. And our final trend of today is called Halo Therapy. So better known as salt therapy. Again, be careful here everyone. But it does sound futuristic and it's actually simple. It's just sessions that take place in rooms that are designed to resemble salt caves, salt covered walls, pharmaceutical grade salt dispersed into the air. Now, I will say we already have Himalayan salt walls in a lot of these gyms and outlets. The advocates claim the benefits are respiratory health, skin conditions, muscle recovery and relaxation. But the growth is huge. In 2013, there are about 50 salt caves in the states. Today more than 3,000 practices are registered with the salt therapy association and market analyst predict that this is going to be rapid growth over the next decade. Yeah, there's an association for everything. You see my face when I read that out loud. I was like, hang on, what a association. I think with this kind of thing, my general sense on it is like we all know that we, you know, there is an issue with chronic stress and finding time to kind of relax and recover. And so for me, I'm like, if that's something that's part of your gym or like your community and you go there with a friend and you enjoy it, I can completely believe you are in the kind of cocoon and you're probably really, really, really relaxed and it's sort of like soothing, nourishing, spa type environment. And that's the case and like crack on. But I think it's probably the research I can only imagine and I can't say I know the answers to this. But I imagine there's not a huge amount of research and whether it really, really helps like respiratory health. But we do know that like real relaxation is incredibly good for your health. And so if this is a tool for that, then kind of crack on. I love sitting in a Himalayan salt pink, beautiful room with, you know, dimmed lighting, lovely music at life. I don't know if I'd like the scent of salt, but I do quite like a spa scent. Of course we do know that salt plays an incredibly important role in our body. But once again, most of us are actually getting too much salt when it comes to ingesting it. So surrounding yourself in these environments and relaxing, like Alice said, is great. You just don't need to be ingesting salt. Muscle recovery, you know, an epsom salt bath, all those sorts of things fantastic. I'm all for that. I love an epsom salt bath. Me too. Like the best thing in the world, although not in the heat wave. I mean, and maybe that's why I'm a sleep routine and I'm just not sleep maxing out, because I just can't be baths in a heat wave. I'm not sleep maxing because my five year old literally always me in there. I know. I know. I know. I just think sleep maxing if you're a parent is probably a zero go trend. So everyone, I hope you've enjoyed today's episode. It has been eclectic to say the least. It really has. I've loved it. Let us know guys what you think as always. And we will be back on Thursday. This Thursday, we're talking about all sorts of things. We've had lots of questions on IV drip. So we're going to finally talk about them. We are going to be talking a little bit about some social media bits, the reflection on real life. We're going to be talking about peanut butter powder. We're going to be talking about some match of things. We've got load and load to load to recommendations for you. Healthy aging is a really, and it's another eclectic mix. So we'll see you on Thursday. See you then everyone. Bye.