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Forget crash diets this January. Instead, learn simple, effective ways to eat well and truly enjoy food from two of the world’s top scientists.
In this episode, Prof. Tim Spector and Prof. Sarah Berry share seven essential strategies to help you eat better in 2025.
Based on the latest science that’s come out over the last 365 days, they bust common food myths, highlight the importance of quality over quantity, and show how the joy of eating can go hand in hand with good health.
🌱 Try our new plant based wholefood supplement – Daily30: https://zoe.com/daily30?utm_medium=zoe_podcast&utm_source=podcast_platform&utm_campaign=d30
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Timecodes
00:00 What’s your nutrition goal for 2025?
03:08 This choice matters most for your health
05:20 Changes that could add 10 YEARS to your life
12:30 Tip 1: Reduce intake of these foods
21:20 Tip 2: Try eating at these times
30:50 Tip 3: Stop counting calories
41:39 Tip 4: Change your drink habits
48:15 Tip 5: Eat more plants
55:48 Tip 6: Are you getting enough protein?
59:07 Tip 7: Snack healthier
01:03:50 Add these foods to your plate in 2025
📚Books by our ZOE Scientists
The Food For Life Cookbook | https://amzn.to/4amfIMX
Every Body Should Know This by Dr Federica Amati | https://amzn.to/4blJsLg
Food For Life by Prof. Tim Spector | https://amzn.to/4amZinu
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition | https://zoe.com/freeguide
Gut Guide – For a Healthier Microbiome in Weeks | https://zoe.com/gutguide
Mentioned in today’s episode:
Ultra-processed foods cause weight gain and increased energy intake associated with reduced chewing frequency: A randomized, open-label, crossover study, (2024) published in Diabetes, Obesity and Metabolism https://pubmed.ncbi.nlm.nih.gov/39267249/
Counting hours or calories? Metabolic regulatory role of time-restricted eating in adults with overweight and obesity: a systematic review and meta-analysis, (2024) published in Critical Reviews in Food Science and Nutrition https://www.tandfonline.com/doi/full/10.1080/10408398.2024.2382344
Changes in food preferences and ingestive behaviors after glucagon-like peptide-1 analog treatment: techniques and opportunities (2024), published in International Journal of Obesity https://www.nature.com/articles/s41366-024-01500-y
Differential peripheral immune signatures elicited by vegan versus ketogenic diets in humans (2024), published in Nature Medicine https://www.nature.com/articles/s41591-023-02761-2
Have feedback or a topic you’d like us to cover? Let us know here: https://gf6hx47iu5g.typeform.com/topicsuggestion
Episode transcripts are available here: https://zoe.com/learn/category/podcasts