Nutritionist and functional medicine practitioner Rose Ferguson joins Adrienne to talk about her new book, Reset, a four-week plan built on the foundations most of us know but rarely do.

Rose explains why feeling tired, foggy and achy isn’t “just getting older,” and what chronic inflammation actually is. They also discuss why the fundamentals matter far more than the latest wellness gadgets.

They get into fasting: why “one meal a day” went too far, why a 12/12 eating window is harder than it sounds, and why fasting should never be about weight loss. Plus, they ask whether cravings are a signal from your body or just habit, why snacking is a modern invention, and how to make change last when the people around you aren’t on board.

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As the nights draw in and January resolutions loom, Adrienne, Oli and Sammi go through the winter wellness toolkit to work out what’s actually backed by science and what’s just good marketing.

They cover immunity supplements (and why you can’t really “boost” your immune system), keeping moving when it’s dark by 4pm, staying hydrated when it’s cold, why a consistent sleep routine matters more than extra hours in bed, and morning light versus red light.

They also look at whether eating seasonally really does anything for your immunity, and each of them shares what’s in and what’s in the bin for their own winter; from vitamin D and probiotics to porridge, saunas and Adrienne’s legendary pan-fried sprouts.

Plus, Sammi builds a website and a shelf, and Oli explains why he’d rather pay someone else to do both.

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Two years after her first Neko Health scan, Adrienne is about to go back for a second, and before she does she sits down with Dr Sam Rodgers, Neko’s Medical Quality Lead, to find out what the numbers actually tell you.

Dr Sam explains why a health check is designed to feel more like a hotel than a GP surgery, and why he expected 30-something optimisers when the Marylebone clinic opened, but saw everyone from 18 to 88 in the first fortnight. He shares what Neko sees when members come back: in some cases their hearts are ageing about nine months for every year that passes, and around a quarter of smokers have quit by their second scan. They also cover why “do 10,000 steps” is lazy advice, and whether your family history really decides your future.

Then there’s ferritin, the blood marker all over social media right now. Dr Sam explains what it is, why so many young women are running low, and reveals that it’s now being added to the Neko scan, just in time for Adrienne’s return visit.

They finish on the optimisation backlash and the people ditching their wearables, and what Dr Sam would say to anyone who feels fine and doesn’t see the point of knowing their numbers.

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