How to eat in 2024: 7 essential strategies

ZOE Science & Nutrition

ZOE

Nutrition, Science, Health & Fitness, Education

4.6 • 5.6K Ratings

🗓️ 1 January 2024

⏱️ 74 minutes

🔗️ Recording | iTunes | RSS

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Summary

Happy New Year! Thinking about extreme dieting this January? Think again. There are easy ways to eat well and boost your immune system while still enjoying every mouthful. In today’s episode, Tim and Sarah break down seven essential strategies for eating healthily in 2024. They also debunk common misconceptions, emphasize the importance of food quality, and encourage you to focus on the sheer enjoyment of what you eat. Dr. Sarah Berry is an associate professor in the department of nutritional sciences at King's College London and chief scientist at ZOE. Prof. Tim Spector is one of the world's top 100 most cited scientists and scientific co-founder of ZOE. 🌱 Try our new plant based wholefood supplement - Daily 30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Learn how your body responds to food 👉 zoe.com/podcast for 10% off Follow Tim on Instagram Follow Sarah on Instagram Follow ZOE on Instagram Timecodes: 00:00 Introduction 02:30 Why does what we eat matter? 04:14 Are most people in the West eating well? 05:45 What are the risk factors of a bad diet? 07:20 Strategy #1: Food is more than fuel 10:38 Food is an energy source for our gut microbes 14:25 Strategy #2: Fat is not your enemy 18:00 Breaking the low fat diet myth 21:30 Strategy #3: Eat more Plants 25:11 What are plant based foods? 29:56 Strategy #4: Reduce ultra processed foods 34:38 What are the food guidelines with ultra processed food? 39:18 Strategy #5: Reduce your blood sugar spikes 42:59 Which carbohydrates are healthy? 52:00 Strategy #6: Eat fermented foods 56:25 Do probiotics have the same effect as eating fermented foods? 1:00:22 Strategy #7: Stick to an eating window 1:08:43 Summary Mentioned in todays episode: The Big IF Study from ZOE Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here

Transcript

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0:00.0	Welcome to Zoe, science and nutrition, where world-leading scientists explain how their research can improve your health. As we welcome the new year, I've got a really special episode for you today.
0:19.0	Two of the world's leading scientists are here to give you straightforward actionable advice on how to change your diet and what to eat in 2024.
0:29.0	So you can feel better and improve your health.
0:40.0	That's right, Dr. Sarah Berry and Professor Tim Specter are back on the show. They'll share their incredible knowledge about nutrition and healthy eating with you.
0:45.0	Sarah is a world leader in large-scale human nutritional studies,
0:49.0	Associate Professor in Nutrition at King's College London, and Chief Scientist at Zoe.
0:53.0	And Tim is one of the world's top 100 most cited scientists,
0:57.0	a professor of epidemiology and my scientific co-founder at Zoe. Zoe. Sarah and Tim, thank you for joining me today on what is New Year's Day for everybody who is
1:11.4	listening.
1:12.4	Pleasure, you got me out of my bed after a late night last night just to be here, but I'm very
1:16.4	excited regardless.
1:18.0	I didn't have all the tequila slammers that Tim had, so I'm doing a bit better than him today.
1:22.4	My voice is a bit more gravely than you.
1:24.0	All right.
1:30.0	Well, we are doing a special episode today, which I'm really looking forward to, really tied
1:36.5	into I think the heart of our mission at Zowie.
1:38.9	And our mission at Zowie is to improve the health of millions by helping them to change how and what they eat.
1:44.8	And so I wanted to have this opportunity today to have both of you as incredible scientists
1:50.4	who dedicated your careers to understanding how the foods that we eat could make us sick or and support our health
1:56.8	really talked to us about like what is the latest science and what would the advice you would be giving to somebody who's waking up today and saying,
2:05.7	you know, in 2024 I want to make changes that are going to ensure that I feel better
2:11.6	and in the long term that I'm healthier based on actually like the real science
	...

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