ZOE’s best health tips of 2025 - Part 2

ZOE Science & Nutrition

ZOE

Nutrition, Education, Science, Health & Fitness

4.6 • 5.6K Ratings

🗓️ 18 December 2025

⏱️ 48 minutes

🔗️ Recording | iTunes | RSS

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Summary

Welcome to part two of our Best of 2025 series - the moments that changed how our listeners think about their health and what they do on a day-to-day basis. In this episode, we delve into simple questions with profound impact. Is it safe to experiment with your own health? Does cheese really cause bad dreams? Why do some breakfasts leave you tired and hungry, while others don’t? If you’re looking for practical, science-led ideas you can take into the year ahead, this episode brings together the insights listeners found most useful, surprising, and worth returning to. Unwrap the truth about your food 👉 ⁠Get the ZOE app 🌱 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 Follow ZOE on Instagram. Timecodes 00:00 Intro 01:00 How much should we experiment with our own health? 03:48 Can a 47-year-old really be healthier than a teenager? 07:35 Why poor sleep makes everything feel like a threat 10:07 Why sleep is not optional for better health 10:33 The simple morning habit that improves sleep at night 11:19 The surprising exercise that may help you sleep better 12:45 Why your phone shouldn’t be in your bedroom 13:40 Why sleep rules shouldn’t become another source of stress 14:26 Does cheese before bed really cause nightmares? 15:40 Are oats actually good for you? 16:25 The large study linking oats to lower disease risk 18:40 What happened when Jonathan tested his blood sugar after oats 19:55 Why instant oats caused a huge blood sugar spike 22:20 How adding fat and protein changes your blood sugar response 24:37 Why not all oats are created equal 27:14 What arthritis pain actually feels like day to day 28:00 The trial that showed lifestyle changes can improve arthritis 31:55 Some patients improved enough to stop medication 32:45 The simple plate method for joint-friendly eating 36:05 Why muscle is critical for blood sugar and inflammation 39:05 The shocking truth about weight loss and muscle loss 41:53 What a realistic muscle-protecting workout looks like 44:50 The key ideas to take into a healthier 2026 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment 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 Better Breakfast Guide ZOE’s Holiday Hosting Guide Mentioned in today's episode Oatmeal particle size alters glycemic index but not as a function of gastric emptying rate, 2017, Nutrient Sensing, Nutrition, and Metabolism Urinary pesticide concentrations in French adults with low and high organic food consumption: results from the general population-based NutriNet-Santé, 2019, Journal of Exposure Science & Environmental Epidemiology Oat Intake and Risk of Type 2 Diabetes, Cardiovascular Disease and All-Cause Mortality: A Systematic Review and Meta-Analysis, 2021, Nutrients The effect of oat β-glucan on LDL-cholesterol, non-HDL-cholesterol and apoB for CVD risk reduction: a systematic review and meta-analysis of randomised-controlled trials, 2016, British Journal of Nutrition A multidisciplinary lifestyle program for rheumatoid arthritis: the 'Plants for Joints' randomized controlled trial, 2023, published in Rheumatology A multidisciplinary lifestyle program for metabolic syndrome-associated osteoarthritis: the "Plants for Joints" randomized controlled trial, 2023, published in Osteoarthritis and Cartilage Gut-microbiota-targeted diets modulate human immune status, 2021, published in Cell 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.
0:11.0	Welcome back to part two of our 2025 highlights, the moments that changed how we think about our health and give us practical tools
0:21.5	to feel better every day. Today, you'll hear what happened when I put my own breakfast under
0:26.7	the microscope, how arthritis symptoms were reversed in a groundbreaking trial, and we finally
0:32.4	get a scientific answer to the question, does cheese really cause nightmares? But first, a person who has arguably pushed the boundaries more than anyone,
0:43.3	Brian Johnson.
0:45.3	Brian has dedicated his life and his body to testing cutting-edge health interventions to slow down aging.
0:51.3	His meticulous approach to sleep, diet and exercise has sparked global debate and raises a question that matters for all of us. How much should we experiment with our own health? I began by asking him how he developed his unique way of living.
1:07.0	We wanted to approach this question scientifically, and so I hired 30 medical professionals,
1:15.6	and we went through this process where we evaluated all the scientific literature on health span,
1:20.7	lifespan, lifespan. We tried to grade the evidence that we could identify, that do we think,
1:25.9	for example, a given therapy, let's say it slows down the speed of aging or reverses aging damage to, you know, do we think, for example, a given therapy, let's say
1:27.5	it slows down the speed of aging or reverses aging damage to a certain degree, do we believe
1:31.9	the evidence? And then we stacked ranked all the evidence and said, okay, we have our list,
1:36.2	and let's just start with number one, and let's do that therapy or that measurement. And so we
1:40.8	had a firm principle that we would do everything based upon measurement and scientific
1:46.2	evidence. And so I became the most measured person in human history. There's more data on my body
1:52.2	than anyone before me. That's amazing. And we've just gone to this process of measurement,
1:56.3	application of the science, and again and again. And I think it's possible that I have the,
2:02.7	and they have the best comprehensive health markers of anybody in the world.
2:08.2	You know, take 50 different markers from my sleep quality to my inflammation levels,
2:12.5	to uric acid, to muscle, to fat, to take any marker.
	...

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