How to eat in 2025: 7 science-backed tips | Prof. Tim Spector and Prof. Sarah Berry
from ZOE Science & Nutrition
by ZOE
Published: Wed Jan 01 2025
Show Notes
Forget crash diets this January. In this episode, we discuss simple, effective ways to eat well and truly enjoy food in 2025.
Today,Prof. Tim Spector and Prof. Sarah Berry join us to share seven essential strategies to help you improve your health this year. Based on the latest science thatâs 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.
đ„ Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
đ± Try our new plant based wholefood supplement - Daily 30+
Follow ZOE on Instagram.
Timecodes
What's your nutrition goal for 2025?
03:08This choice matters most for your health
Changes that could add 10 years to your life
Tip 1: Reduce intake of these foods
Tip 2: Try eating at these times
Tip 3: Stop counting calories
Tip 4: Change drink habits
Tip 5: Eat more plants
Tip 6: Are you getting enough protein?
Tip 7: Start eating these healthy snacks
Add these foods to your plate
đBooks by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
Ultra-processedfoods 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
Countinghours 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
Changesin food preferences and ingestive behaviors after glucagon-like peptide-1 analog treatment: techniques and opportunities (2024),published in International Journal of Obesity
Thepotential effects of chlorogenic acid, the main phenolic components in coffee, on health: a comprehensive review of the literature (2017),published in European Journal of Nutrition
Differentialperipheral immune signatures elicited by vegan versus ketogenic diets in humans (2024),published in Nature Medicine
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.