Wellness with Ella
175 episodes - English - Latest episode: about 1 year ago - ★★★★★ - 868 ratingsIn Wellness with Ella, entrepreneur Ella Mills and her guests candidly reveal their personal journeys of transforming times of great difficulty into times of enormous personal growth.
How did they get to where they are today? What were the biggest challenges they faced? What wellness practices and habits really moved the needle for them? How do they keep moving forward?
Wellness with Ella has the simple mission of giving you un-filtered and empowering conversations that give you the tools, knowledge, and inspiration to transform your life and your health. New episodes drop every Wednesday.
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Episodes
All On The Board: Strength through vulnerability and mental health toolkits
April 05, 2023 02:00 - 1 hourDISCLAIMER: this episode touches on eating disorders and eating disorder recovery.This week Ella is joined by Transport for London employees Jeremy Chopra and Ian Redpath, AKA All On The Board, the duo who made it their mission to bring smiles to the faces of London commuters through writing poems, quotes and creative messages on the underground’s service information boards. In this open and inspiring conversation, Ian and Jeremy open up about how their own experiences with their mental and p...
Jessie Inchauspé: How balancing her blood sugar changed her life
March 29, 2023 02:00 - 1 hourThis week Ella is joined by Jessie Inchauspé, AKA the Glucose Goddess, Jessie is the founder of the Glucose Goddess movement where she teaches over 1.5 million people online about how to reconnect with their bodies, the importance of blood sugar, and easy hacks to manage it. In this open and inspiring conversation, Jessie opens up about experiencing episodes of difficult mental health during her 20s, dealing with loneliness, the practices that helped her move forwards slowly and gradually, ho...
Alice Liveing: accepting yourself & body confidence
March 22, 2023 02:00 - 1 hourThis week Ella is joined by Alice Liveing for a conversation on releasing the desire to look ‘perfect’ and rebuilding a happier and healthier relationship with exercise, her body and ultimately herself, all the while being followed by over 700k people online.They discuss: Numbing life by controlling what your body looks like Owning mistakes publicly in the age of social media Navigating the pressure to look ‘perfect’ External validation and keeping up a facade Alice’s catalyst moment for...
Spencer Matthews: lack of purpose, taking responsibility, and the power of small healthy habits
March 15, 2023 02:00 - 1 hourThis week Ella is joined by Spencer Matthews for a candid conversation on the pressure to fulfil your potential, avoidance, and the detrimental impact of a life without purpose. They discuss taking responsibility of unhealthy habits, how sobriety transformed Spencer’s life and has enabled him to be the father, husband, friend, and businessman that he always wanted to be. They discuss: Chasing fame in his 20s Feeling a pressure to succeed and live up to your potential Using drinking to numb...
Elizabeth Day: letting go of expectation and going after the life you truly desire
March 08, 2023 02:00 - 1 hourThis week Ella is joined by Elizabeth Day for an empowering conversation on releasing societal pressures, navigating life’s ups and downs and how Elizabeth kept moving forwards when things don’t go to plan, plus the tools that supported her to embrace failure, imperfections, and chase the life she truly desired. They discuss: Societal expectations to have the ‘perfect’ life People pleasing to fit in Cultivating deep friendships Finding the courage to go after the life you desire Gut in...
Jonny Wilkinson: suffering in silence, insecurity and cultivating self-worth
March 01, 2023 02:00 - 1 hourThis week Ella is joined by Jonny Wilkinson for a candid conversation on replacing external validation with self-worth. They discuss the disconnect between Jonny’sexternal accomplishments (becoming one of the world’s greatest rugby players) and his internal struggles, his experience with depression and anxiety, the catalyst for addressing his mental health and the tools that enabled him to transform into the man he is today. They discuss: Why external achievements and validation don’t bri...
Sneak preview: The Jonny Wilkinson episode
February 28, 2023 02:00 - 2 minutesThis week Ella is joined by Jonny Wilkinson for a candid conversation on replacing external validation with self-worth. They discuss the disconnect between Jonny’s external accomplishments (becoming one of the world’s greatest rugby players) and his internal struggles, his experience with depression and anxiety, the catalyst for addressing his mental health and the tools that enabled him to transform into the man he is today. They discuss: Why external achievements and validation don’t br...
Angela Scanlon: why gratitude is the gateway drug to wellness
February 22, 2023 03:00 - 1 hourThis week Ella is joined by television presenter Angela Scanlon. In this conversation, Angela opens up about her experience struggling with her mental health all the while succeeding in her professional life, chasing silver bullets to ‘fix’ how she felt, her catalyst moment for redefining her approach to feeling better, as well as the practices that helped her get to a happier and healthier place. They discuss: Avoiding facing uncomfortable emotions Learning to ask for and accept help fro...
Sneak preview: The Angela Scanlon episode
February 21, 2023 02:00 - 5 minutesThis week Ella is joined by television presenter Angela Scanlon. In this conversation, Angela opens up about her experience struggling with her mental health all the while succeeding in her professional life, chasing silver bullets to ‘fix’ how she felt, her catalyst moment for redefining her approach to feeling better, as well as the practices that helped her get to a happier and healthier place. They discuss: Avoiding facing uncomfortable emotions Learning to ask for and accept help from...
Jay Shetty: the untold journey behind becoming one of the world’s most influential voices
February 15, 2023 03:00 - 1 hourThis week Ella is joined by Jay Shetty. Jay is a #1 Sunday Times and #1 New York Times bestselling author, award-winning podcast host of On Purpose, and the Chief Purpose Officer of Calm. Since launching his video channel in 2016, Jay’s wisdom videos have garnered over 10 billion views and gained over 50 million followers across his social media. He is one of the most viewed people on the internet on the planet. In this conversation, Jay and Ella dive into Jay’s extraordinary journey from a...
Sneak preview: The Jay Shetty episode
February 14, 2023 03:00 - 4 minutesThis week Ella is joined by Jay Shetty. Jay is a #1 Sunday Times and #1 New York Times bestselling author, award-winning podcast host of On Purpose, and the Chief Purpose Officer of Calm. Since launching his video channel in 2016, Jay’s wisdom videos have garnered over 10 billion views and gained over 50 million followers across his social media. He is one of the most viewed people on the internet on the planet. In this conversation, Jay and Ella dive into Jay’s extraordinary journey from a...
Caggie Dunlop: perfectionism, wanting to fit in and delaying happiness
February 08, 2023 03:00 - 52 minutesThis week Ella is joined by Caggie Dunlop who openly shares her experiences with perfectionism, low self-esteem and the push and pull between fitting in and being true to herself. They candidly discuss Caggie’s experience with perfectionism, delaying happiness, her relationship with alcohol and her body and the challenges of being in the public eye at a young age. Looking at how Caggie moved through this, transforming her relationship with herself. They discuss: Being torn between wanting...
Sneak preview: The Caggie Dunlop episode
February 07, 2023 03:00 - 4 minutesThis week Ella is joined by Caggie Dunlop who openly shares her experiences with perfectionism, low self-esteem and the push and pull between fitting in and being true to herself. They candidly discuss Caggie’s experience with perfectionism, delaying happiness, her relationship with alcohol and her body and the challenges of being in the public eye at a young age. Looking at how Caggie moved through this, transforming her relationship with herself. They discuss: Being torn between wanting...
Jake Humphrey: intrusive thoughts, morning routine and the power of optimism
February 01, 2023 03:00 - 1 hourThis week Ella is joined by Jake Humphrey. Jake is a sports presenter and co-host of The High Performance Podcast. In this incredibly vulnerable and inspiring conversation, Jake opens about his experience of struggling with his mental health, anxiety, and intrusive thoughts, all the while succeeding in his professional life; as well as the tools, self-care habits, and mindset shifts that helped him get to a happier and healthier place. They discuss: Taking each day as it comes and releasin...
Sneak preview: The Jake Humphrey episode
January 31, 2023 03:00 - 3 minutesThis week Ella is joined by Jake Humphrey. Jake is a sports presenter and co-host of The High Performance Podcast. In this incredibly vulnerable and inspiring conversation, Jake opens about his experience of struggling with his mental health, anxiety, and intrusive thoughts, all the while succeeding in his professional life; as well as the tools, self-care habits, and mindset shifts that helped him get to a happier and healthier place. They discuss: Taking each day as it comes and releasin...
Ella Mills: finding purpose and putting mental health first
January 25, 2023 03:00 - 1 hourWelcome to Wellness with Ella, the next evolution of the Deliciously Ella podcast, where entrepreneur Ella Mills and her guests share their stories of personal transformation through the lens of vulnerability. How did they get to where they are today? What were the biggest challenges her guests have faced? What wellness practices and habits really moved the needle for them? How do they keep moving forward? To launch the new season, Ella is interviewed by Deliciously Ella’s Digital Director, ...
Sneak preview: The Ella Mills episode
January 24, 2023 03:00 - 3 minutesIn Wellness with Ella, entrepreneur Ella Mills and her guests candidly reveal their personal journeys of transforming times of great difficulty into times of enormous personal growth. How did they get to where they are today? What were the biggest challenges they faced? What wellness practices and habits really moved the needle for them? How do they keep moving forward? Wellness with Ella has the simple mission of giving you un-filtered and empowering conversations that give you the tools...
How to elevate your health
November 10, 2022 02:00 - 54 minutesThis 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 eff...
The revolutionary diet advice we should all be following with Tim Spector
November 02, 2022 02:00 - 58 minutesI’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...
The 6 foundations of health, healing, and cycle syncing
October 25, 2022 01:00 - 58 minutesThis 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...
Is having it all a myth, embracing discomfort and protein powders with Farrah Storr
October 18, 2022 01:00 - 1 hourThis 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...
Using neuroscience to reinvent yourself, gratitude, and nature bathing with Dr Tara Swart
October 11, 2022 01:00 - 57 minutesI’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 y...
How to cultivate healthy relationships, attachment theory and bone broth with Jessica Baum
October 04, 2022 01:00 - 59 minutesI’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 H...
Manifesting, creating your dream life and adaptogenic mushrooms with Roxie Nafousi
September 27, 2022 01:00 - 59 minutesI’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 sitti...
How to lead a more fulfilled life, let go of ‘perfection’ and the power of a daily gratitude practice with Sarah Stein Lubrano
September 20, 2022 01:00 - 54 minutesI’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 Ho...
How to beat stress, build resilience and the lowdown on collagen with Dr Sam Akbar
September 13, 2022 01:00 - 57 minutesI’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 ...
Habits to live to 100, Blue Zones and cold showers with Dan Buettner
September 06, 2022 01:00 - 49 minutesI’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 h...
Working with your body, finding courage and celery juice with Hazel Wallace
August 30, 2022 01:00 - 49 minutesI’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...
How to sleep well, reducing cravings and matcha versus coffee with Russell Foster
August 23, 2022 01:00 - 53 minutesI’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...
How to change habits, taking life off hold and mindful eating with Shahroo Izadi
August 16, 2022 01:00 - 52 minutesI’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...
Caffeine, the untapped potential of plants and intermittent fasting with Michael Pollan
August 09, 2022 01:00 - 40 minutesTo 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 · ...
Trailer
August 08, 2022 16:32 - 4 minuteswellness unpacked with Ella Mills launches Tuesday 9th August. Learn more about your ad choices. Visit megaphone.fm/adchoices
10 Years of Deliciously Ella: A Candid Conversation with Founder Ella Mills and CEO Matthew Mills
April 27, 2022 01:00 - 52 minutesThis special episode celebrates the 10-year anniversary of Deliciously Ella and is also the first ever live recording of the feel better podcast. 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 ...
How To Be Truly Happy
March 21, 2022 02:00 - 1 hour - 144 MBWe talk to Dr. Rangan Chatterjee about supporting redefining happiness, what true happiness really is and the importance of supporting our mental health. See acast.com/privacy for privacy and opt-out information.
How to Cultivate Happiness
March 21, 2022 02:00 - 1 hourWe’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...
How Simple Tools Can Revolutionise the Way we Feel
March 14, 2022 01:49 - 58 minutesWe’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...
Why You Need to Find Connection in the Modern World
March 07, 2022 01:51 - 1 hourWe’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 cri...
How to Fuel Your Body
February 28, 2022 01:50 - 45 minutesWe’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...
Bite-Sized: 4 Tips For Better Sleep
February 23, 2022 02:00 - 14 minutesWe’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 sle...
How to Break Up With Your Phone and Have More Fun
February 21, 2022 02:00 - 48 minutesWe’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...
Bite-Sized: Why You Can’t Sleep When You’re Stressed
February 16, 2022 02:00 - 17 minutesWe’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 T...
How to Change Our Relationship With Stress
February 14, 2022 02:00 - 58 minutesWe’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 appet...
Bite-Sized: How Your Diet Affects Sleep
February 09, 2022 01:58 - 15 minutesWe’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...
How to Improve Your Mental Health Everyday
February 07, 2022 02:00 - 48 minutesWe’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 Nob...
Why Sleep Is So Important to Your Health
February 02, 2022 02:00 - 12 minutes - 28.1 MBWe’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 S...
Bite-Sized: Why Sleep Is So Important to Your Health
February 02, 2022 02:00 - 14 minutesWe’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 Slee...
Why the Gut is the Key to Health
January 31, 2022 02:00 - 47 minutesWe’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 syst...
Bite-Sized: How to Improve Gut Health
January 26, 2022 02:00 - 16 minutesWays 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 ...
How to Escape the Productivity Trap
January 24, 2022 01:54 - 54 minutesWe’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...
Bite-Sized: Food to Boost Your Mood
January 19, 2022 02:22 - 15 minutesWays 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 ma...