My name is Mikita Oliver and I'm Lily Allen. In our new podcast we talk about the big issues and the little ones and everything in between in the way that only best friends do with brutal brutal honesty.

We'll be talking about things like early crushes, techno and ambition.

I've had a few celebrity crushes and for the most part they've come true.

Miss me with Lily Allen and McKeeter Oliver listen on BBC Sounds.

BBC Sounds Music music radio podcasts.

We would all like some quick and simple ways to improve our health, but we're inundated with often conflicting advice.

So if you're going to try just one thing to improve your mental and physical well-being, what should it be?

Maybe playing a musical instrument. and physical well-being, what should it be?

Maybe playing a musical instrument to boost your brain power,

or a spoonful of olive oil to help your heart.

How about doing some volunteering

to improve your immune system?

I'm Dr Michael Mosley and this is just one thing where each episode will explore

one thing you can start doing today to improve your health or life in ways you might not expect.

It's breakfast time and I'm grind up a food that's said to not only be good for my heart

but could also lower my blood sugars something I'm particularly concerned about.

In here are some flax seeds, also known as limb seeds, and they are a nutritional power, packed

with fiber, protein, and healthy fatty acids.

They have a mild nutty taste and a really simple way to incorporate more of them into your

diet is to sprinkle them on porridge or your breakfast cereal as I'm doing now or to add some ground

flaxseed to a salad or perhaps you could bake them in bread or muffins.

As I've been discovering studies show that eating flax seeds can help lower blood pressure and also improve your skin,

...