Just One Thing - with Michael Mosley

On Just One Thing Day (12 July, 2024), BBC programmes, presenters, listeners and viewers celebrated the life and work of Michael Mosley. This is a compilation of our favourite moments from the day.Producer - Nija Dalal-Small Assistant Producer - Will Hornbrook Assistant Producer - Freyja Smith Mix Engineer - Richard Ward

Transcribed - Published: 13 July 2024

Our favourite moments from Just One Thing Day (12 July, 2024), when BBC programmes, presenters, listeners and viewers celebrated the life and work of Michael Mosley.

Transcribed - Published: 13 July 2024

Join us on Just One Thing Day (Friday 12 July) as we celebrate Michael Mosley and his simple health and wellbeing tips.You can get involved too – programmes would love to hear how Michael Mosley has helped to change your life. Listen and watch during the day and use the contact information below:The Today programme (Radio 4): Email [email protected] or WhatsApp on 0330 1234 3406Morning Live (BBC 1): Email [email protected] or WhatsApp on 0800 032 1100Jeremy Vine (Radio 2): Email [email protected] or SMS to 88291 (Texts will be charged at your standard message rate. Check with your network provider for exact costs.)Woman's Hour (Radio 4): Email [email protected] or WhatsApp on 03700 100 444. (Data charges may apply. Use Wifi where possible. Or text on 84844. Texts will be charged at your standard message rate.)

Transcribed - Published: 10 July 2024

Michael's last interview, How to Live a Good Life, is with psychologist Paul Bloom and was recorded in the BBC tent at the Hay Festival on 25 May, 2024.Paul is Professor Emeritus of Psychology and Cognitive Science at Yale and Professor of Psychology at the University of Toronto and he shares with Michael his top five tips for living a good life. And we hear Michael at his best - full of warmth, insight and enjoying his time with the audience and sharing some of his reflections on his life, career and the importance of family.Presenter: Michael Mosley with Chris Van Tulleken Producer: Nija Dalal-Small Series Producer: Geraldine Fitzgerald Production Manager: Maria Simons Executive Producers: Helen Thomas and Sasha Feachem Commissioning Editor: Rhian Roberts Studio Engineer: Richard Ward

Transcribed - Published: 14 June 2024

In our bustling modern lives, it can be all too easy to wolf down our meals on the go, and never take the time to enjoy them properly. In this episode, Michael Mosley finds out how simply slowing down the speed at which you eat can help you feel full for longer, snack less, and improve your digestion. Michael speaks to Dr Sarah Berry from the department of nutritional sciences at King's College London, who shares findings showing that eating slower can reduce your blood sugar response to food, as well as reducing your calorie intake. Our volunteer Stewart tries to make eating slowly a habit in an attempt to improve his sleep.Series Producer: Nija Dalal-Small Science Producer: Christine Johnston Researcher: William Hornbrook Researcher: Sophie Richardson Production Manager: Maria Simons Editor: Zoë Heron Commissioning Editor: Rhian Roberts A BBC Studios production for BBC Sounds / BBC Radio 4.

Transcribed - Published: 6 June 2024

In this episode, Michael Mosley discovers that, as well as being a very rewarding thing to do, volunteering your time, labour or spare room can really benefit your health too. Michael speaks with Dr Edith Chen from Northwestern University in the US, who has been investigating the power of helping others. She tells Michael about her studies showing that by boosting your mood and empathy, volunteering can lower chronic inflammation, cholesterol and even help you lose weight. It’s also a great way to meet new people! Meanwhile, Matt gives back to his local community by volunteering at a food bank. Series Producer: Nija Dalal-Small Editor: Zoë Heron A BBC Studios production for BBC Sounds / BBC Radio 4.

Transcribed - Published: 30 May 2024

Although yoga is thought to have been practised for over 5,000 years, its myriad benefits for our health and wellbeing are still being uncovered. Professor Rima Dada from the All India Institute of Medical Sciences in New Delhi reveals the extraordinary findings into the benefits of yoga - how half an hour a day can slow down ageing at a cellular level by protecting your mitochondria and your DNA. It can also improve your brain health and even reduce symptoms of depression. Just a few sessions are enough for our volunteer James to catch the yoga bug!Series Producer: Nija Dalal-Small Editor: Zoë Heron A BBC Studios production for BBC Sounds / BBC Radio 4.

Transcribed - Published: 23 May 2024

Reading poetry can reduce stress and help give you words to express the things you're feeling. And reading a poem out loud has been shown to be a surprisingly simple way to activate your relaxation response and bring about a sense of calm. It’s all to do with the way it slows and controls your breathing rate, which in turn stimulates your parasympathetic nervous system and can lead to many beneficial effects. Michael Mosley speaks to Dietrich von Bonin from the Swiss Association of Art Therapies, who says as little as 5 minutes of rhythmic poetry read aloud can be even more effective than slow-paced breathing at relaxing your body and mind. Our volunteer Colm dives into the world of Irish poetry and incorporates reading it aloud into his bedtime routine.Series Producer: Nija Dalal-Small Editor: Zoë Heron A BBC Studios production for BBC Sounds / BBC Radio 4.

Transcribed - Published: 20 May 2024

Sit back, leave behind the cares of the day and take a sonic journey with Dr Michael Mosley. In this new podcast series, designed to help you let go and unwind, each episode focuses on a scientifically-proven technique for activating the body’s built-in relaxation response, and takes a deep dive to explore what’s happening inside as we find stillness and calm.Most of us instinctively know that music can have a huge impact on our mood. But it can also be an effective tool to tap into your body’s relaxation response. Plus thought loops, soundwaves and an encounter with the Organ of Corti.Guest: Stefan Koelsch, professor at the University of Bergen in Norway.Series Producer, sound design and mix engineer: Richard Ward Researcher: William Hornbrook Production Manager: Maria Simons Editor: Zoë Heron Specially composed music by Richard Atkinson (Mcasso) A BBC Studios Audio production for BBC Sounds / BBC Radio 4.

Transcribed - Published: 17 May 2024

Sit back, leave behind the cares of the day and take a sonic journey with Dr Michael Mosley. In this new podcast series, designed to help you let go and unwind, each episode focuses on a scientifically-proven technique for activating the body’s built-in relaxation response, and takes a deep dive to explore what’s happening inside as we find stillness and calm.What is it about the natural world that has such a positive impact upon our physiology - slowing our heart rate and blood pressure, settling our thoughts and so much more? One theory is that it’s connected to the repeating patterns in nature - fractals - and Michael discovers that we live in a fractal universe.Guest: Richard Taylor, professor at the University of Oregon.Series Producer, sound design and mix engineer: Richard Ward Researcher: William Hornbrook Production Manager: Maria Simons Editor: Zoë Heron Specially composed music by Richard Atkinson (Mcasso) Extract from "Fractal compositions No.1” composed by Severin Su in collaboration with 13&9 Design. A BBC Studios Audio production for BBC Sounds / BBC Radio 4.

Transcribed - Published: 16 May 2024

Sit back, leave behind the cares of the day and take a sonic journey with Dr Michael Mosley. In this new podcast series, designed to help you let go and unwind, each episode focuses on a scientifically-proven technique for activating the body’s built-in relaxation response, and takes a deep dive to explore what’s happening inside as we find stillness and calm.If you imagine yourself somewhere safe and relaxing, using something called Guided Imagery, you can activate the body’s relaxation response. Plus brainwaves, pupils and thought-birds.Guest: Katarzyna Zemla, PhD candidate SWPS / PJATK Universities in Warsaw.Series Producer, sound design and mix engineer: Richard Ward Researcher: William Hornbrook Editor: Zoë Heron Specially composed music by Richard Atkinson (Mcasso) A BBC Studios Audio production for BBC Sounds / BBC Radio 4.

Transcribed - Published: 15 May 2024

Sit back, leave behind the cares of the day and take a sonic journey with Dr Michael Mosley. In this new podcast series, designed to help you let go and unwind, each episode focuses on a scientifically-proven technique for activating the body’s built-in relaxation response, and takes a deep dive to explore what’s happening inside as we find stillness and calm.Deliberately tensing and then relaxing groups of muscles all through the body is a potent technique for engaging your body’s relaxation response. We also encounter the magnificently-named Golgi tendon organ afferent nerve cells, and the interconnected nodes of the brain.Guest: Ian Robertson, professor at Trinity College Dublin.Series Producer, sound design and mix engineer: Richard Ward Researcher: William Hornbrook Editor: Zoë Heron Specially composed music by Richard Atkinson (Mcasso) A BBC Studios Audio production for BBC Sounds / BBC Radio 4.

Transcribed - Published: 14 May 2024

Sit back, leave behind the cares of the day and take a sonic journey with Dr Michael Mosley. In this new podcast series, designed to help you let go and unwind, each episode focuses on a scientifically-proven technique for activating the body’s built-in relaxation response, and takes a deep dive to explore what’s happening inside as we find stillness and calm.By deliberately slowing your breath you can help bring peace and calm to your body and mind. We discover a sweet spot (it’s around six breath per minute but varies from individual to individual) where bodily rhythms align to enhance this relaxation response, and encounter the wandering Vagus Nerve with its central, critical role in all of this.Guest: Mara Mather, professor at the University of Southern California.Series Producer, sound design and mix engineer: Richard Ward Researcher: William Hornbrook Production Manager: Maria Simons Editor: Zoë Heron Specially composed music by Richard Atkinson (Mcasso) A BBC Studios Audio production for BBC Sounds / BBC Radio 4.

Transcribed - Published: 13 May 2024

Sit back and take a sonic journey with Dr Michael Mosley as he focuses on scientifically-proven techniques for activating your body's built-in relaxation response.

Transcribed - Published: 13 May 2024

Michael Mosley investigates how cooking from scratch can be a simple way to eat healthier and avoid ultra-processed foods, many of which are associated with an increased risk of diseases like cancer, type 2 diabetes and heart disease. It doesn’t need to be complicated - simple recipes using tinned and frozen foods can be a great way to get started. Michael speaks to Dr Emily Leeming, a nutrition scientist from King's College London, to find out why cooking your own meals can be so beneficial for your gut microbiome, your waistline and your mental health. Meanwhile, our volunteer Richard cooks up a storm!Series Producer: Nija Dalal-Small Editor: Zoë Heron Commissioning Editor: Rhian Roberts A BBC Studios production for BBC Sounds / BBC Radio 4

Transcribed - Published: 9 May 2024

We all know that walking is hugely beneficial for our health and wellbeing, but we can get even fitter, and use nearly twice as many muscles, by introducing some poles and a simple technique. Join Michael Mosley as he delves into the science of Nordic walking to find out how it can enhance our walks by burning more calories and helping to ease back pain. He speaks to Dr Jennifer Reed from the University of Ottawa Heart Institute about her research, which has demonstrated why Nordic walking is one of the best forms of exercise for improving your heart health. Our volunteer Jessica picks up some poles and transforms her regular walks into a full-body workout. Series Producer: Nija Dalal-Small Editor: Zoë Heron A BBC Studios production for BBC Sounds / BBC Radio 4.

Transcribed - Published: 2 May 2024

Michael Mosley gets his flax fix, as he finds out how flax seeds, also known as linseeds, can protect your heart, reduce your blood sugar levels, and might even keep your skin feeling smooth and hydrated! With the help of Dr Grant Pierce from the University of Manitoba in Canada, Michael learns about the key components of flaxseed, including alpha-linolenic acid, and how they contribute to its array of impressive benefits. Through his research, Grant has demonstrated that daily flaxseed can lower your blood pressure and cholesterol, reducing your chance of a heart attack or stroke by a remarkable 50%! Meanwhile, our volunteer Rena finds flaxseed a welcome addition to her diet. Series Producer: Nija Dalal-Small Editor: Zoë Heron A BBC Studios production for BBC Sounds / BBC Radio 4.

Transcribed - Published: 25 April 2024

Humans have been making music for thousands of years, but for Michael Mosley and our volunteer Matthew, the musical journey is only just beginning. Playing a musical instrument has been shown to strengthen your memory and lift your mood. It can even reduce chronic inflammation. Dr Sofia Seinfeld from the Open University in Catalonia tells Michael why it’s never too late to start making music, and how it can enhance your cognitive abilities by activating regions of the brain associated with motor co-ordination and the processing of emotions. Meanwhile, Matthew gets to grips with the ukulele to see if he can master a tune and boost his wellbeing. Series Producer: Nija Dalal-Small Editor: Zoë Heron A BBC Studios production for BBC Sounds / BBC Radio 4.

Transcribed - Published: 18 April 2024

Michael Mosley discovers that enjoying more olive oil in your daily diet can come with a whole host of surprising benefits, including protecting your brain, improving your memory and reducing chronic inflammation. The Mediterranean diet has been shown to be one of the healthiest in the world, and a major component of this is olive oil. Dr Bill Mullen from the University of Glasgow tells Michael about his recent research, which found that two tablespoons of olive oil a day can significantly reduce biological markers of heart disease. Meanwhile our volunteer Ellen, an avid home cook, reaps the benefits of switching to olive oil. Series Producer: Nija Dalal-Small Editor: Zoë Heron A BBC Studios production for BBC Sounds / BBC Radio 4.

Transcribed - Published: 11 April 2024

There’s no question that exercise is important for our health, but many of us find it difficult to fit into our busy schedules. In this episode, Michael Mosley explores how high-intensity interval training, HIIT for short, might be the most time-efficient way to get fitter. It can also boost your cognitive performance, help you live longer, and improve your quality of life. Martin Gibala, Professor of Kinesiology at McMaster University in Ontario, reveals all about the beneficial impact of HIIT on your cardiorespiratory system, your ability to control your blood sugar levels, and your risk of chronic diseases. Meanwhile, busy mum and NHS worker Suzanne finds HIIT a great way to incorporate a workout into her hectic routine.Series Producer: Nija Dalal-Small Editor: Zoë Heron A BBC Studios production for BBC Sounds / BBC Radio 4.

Transcribed - Published: 4 April 2024

Dr Michael Mosley looks ahead to his new series which starts on Thursday 4 April, 2024. He'll be revealing more surprisingly simple and scientifically proven ways to improve your health and wellbeing.New episodes will be released on Thursdays. If you’re in the UK, listen to new episodes, a week early, first on BBC Sounds: bbc.in/3zqa6BB

Transcribed - Published: 28 March 2024

Michael dons some gardening gloves and gets grubby. It’s no surprise that digging, hoeing and heaving bags of soil around is great for our physical fitness. But Michael learns how gardening can also impact our microbiome from Dr Hannah Holscher at the University of Illinois Urbana-Champaign. She explores how gardening can boost the gut microbiome, benefitting our health and wellness. Our volunteer Caspar, tests his green fingers by growing some kitchen herbs and visiting a community garden.Series Producer: Nija Dalal-Small Science Producer: Catherine Wyler Researcher: Sophie Richardson Researcher: Will Hornbrook Production Manager: Maria Simons Editor: Zoe Heron A BBC Studios production for BBC Sounds / BBC Radio 4.

Transcribed - Published: 13 March 2024

It’s time to dig out that skipping rope, as Michael learns that the popular childhood pastime could have big benefits for health and wellbeing, especially as we get older. Professor Urs Granacher from the University of Freiburg, shares how skipping is a form of jumping exercise, which could help increase not just our speed, but could also help us age healthily. These exercises help increase muscle power and can also strengthen our bones. Our volunteer Shona, a new mum based in Shetland, uses skipping as an excuse to get outside. Series Producer: Nija Dalal-Small Science Producer: Catherine Wyler Researcher: Sophie Richardson Researcher: Will Hornbrook Production Manager: Maria Simons Editor: Zoe Heron A BBC Studios production for BBC Sounds / BBC Radio 4.

Transcribed - Published: 6 March 2024

We are a nation of snackers and we tend to get a whopping 25% of our daily calories from our snacks. But surprisingly, snacking isn’t necessarily bad for our health. Dr Sarah Berry at Kings College London explores a pragmatic approach to snacking, and tells Michael how what you snack on and when you snack has the greatest impact on your health. You don’t have to stop snacking - just snack smartly by swapping in some less-processed options. Our volunteer Denise, a hotel facilities manager from Liverpool, tries to reap the benefits of better snacks.Series Producer: Nija Dalal-Small Science Producer: Catherine Wyler Researcher: Sophie Richardson Researcher: Will Hornbrook Production Manager: Maria Simons Editor: Zoe Heron A BBC Studios production for BBC Sounds / BBC Radio 4.

Transcribed - Published: 28 February 2024

Tracking your exercise is a simple and surprisingly effective way to motivate you to move more. Most of us own an exercise tracker, whether it’s the fitness app on our phone or a special bit of kit on our wrist. But how do they make us more active? Professor Carol Maher, from the University of Southern Australia, has found wearing an activity tracker really can encourage more physical activity. She tells Michael how the instant feedback allows people to take control of their activity levels. Michael learns the extra movement a tracker encourages can really help improve your brain power and reduce your risk of certain cancers and type 2 diabetes. Volunteer Rumbi opens her fitness app and steps out to see if it really works.Series Producer: Nija Dalal-Small Science Producer: Catherine Wyler Researcher: Sophie Richardson Researcher: Will Hornbrook Production Manager: Maria Simons Editor: Zoe Heron A BBC Studios production for BBC Sounds / BBC Radio 4.

Transcribed - Published: 21 February 2024

Michael discovers his long-time penchant for an early night could have some real health benefits. If you are someone who could go to sleep earlier and simply put it off with an extra episode or phone scrolling, Michael recommends going to bed an hour earlier than normal because getting enough sleep deeply impacts your brain, protecting against depression and other neurological problems. Professor Esra Tasali at the University of Chicago's Sleep Centre, shares her research that sleeping an extra hour a night has been found to have an incredible effect on our appetite, reducing cravings often linked to weight gain. Our volunteer Dylan, who is very health and exercise conscious, is surprised to find a little more sleep every night could benefit his fitness routine.Series Producer: Nija Dalal-Small Science Producer: Catherine Wyler Researcher: Sophie Richardson Researcher: Will Hornbrook Production Manager: Maria Simons Editor: Zoe Heron A BBC Studios production for BBC Sounds / BBC Radio 4.

Transcribed - Published: 14 February 2024

Michael discovers incorporating wholegrains into our diet, is a tasty swap that could really benefit our health. Wholegrains such as wholegrain pasta, bread and brown rice contain more fibre, vitamins and minerals, than refined grains. This simple swap can help reduce blood pressure, improve heart health and boost the gut microbiome. Michael talks to Dr Caleigh Sawicki, from the Brigham and Women’s hospital and Harvard Medical School, whose research suggests that the fibre consumption of wholegrains can keep us fuller for longer and this slow digestion could result in a lower increase in blood sugar. Series Producer: Nija Dalal-Small Science Producer: Catherine Wyler Researcher: Sophie Richardson Researcher: Will Hornbrook Production Manager: Maria Simons Editor: Zoe Heron A BBC Studios production for BBC Sounds / BBC Radio 4.

Transcribed - Published: 7 February 2024

Michael adds a plank into his exercise routine and is surprised to learn of its huge benefits to our physical health.Dr Jamie O'Driscoll, a Reader of Cardiovascular Physiology at Canterbury Christ Church University, reveals how the plank is a form of isometric exercise, where muscles are held still, neither stretching nor contracting. Jamie shares his research that found these exercises, including the plank and the wall-squat, could massively reduce our blood pressure.Michael also explores how the plank can even be better than crunches or sit ups for your abs and core muscles. Our volunteer Penelope takes on the plank, excited to learn that this small addition to her fitness regime could yield great results. Series Producer: Nija Dalal-Small Science Producer: Catherine Wyler Researcher: Sophie Richardson Researcher: Will Hornbrook Production Manager: Maria Simons Editor: Zoe Heron A BBC Studios production for BBC Sounds / BBC Radio 4.

Transcribed - Published: 31 January 2024

Michael takes a break to brew up a cup of green tea, warming up to its distinctive taste and its health benefits. Dr Edward Okello, from the Human Nutrition Research Centre at the University of Newcastle, reveals how green tea can benefit our brain power and health. Green tea contains the polyphenol EGCG (Epigallocatechin Gallate) and Professor Okello explains how this polyphenol inhibits a destructive enzyme which harms our brain cells. Michael also learns that a nice hot cup of green tea also induces calming brain waves, improves heart health and could even help delay dementia. Meanwhile, volunteer Jacqui enjoys the benefits of going green.Series Producer: Nija Dalal-Small Science Producer: Catherine Wyler Researcher: Sophie Richardson Researcher: Will Hornbrook Production Manager: Maria Simons Editor: Zoe Heron A BBC Studios production for BBC Sounds / BBC Radio 4.

Transcribed - Published: 24 January 2024

During the winter months, here in the UK, days are short and there isn’t enough sunlight for most of us to make the vitamin D we need. Taking a tiny vitamin D supplement is a minute change that could have a huge impact on our health. Professor David Llewellyn from Exeter University explains to Michael that vitamin D helps clear abnormal proteins, such as amyloid plaques and tau, from the brain, which may help protect you from dementia. Having enough vitamin D can also boost your immune systems, making that common cold easier to recover from. It could even lift your mood! Volunteer Baljit tries making vitamin D a habit.Series Producer: Nija Dalal-Small Science Producer: Catherine Wyler Researcher: Sophie Richardson Researcher: Will Hornbrook Production Manager: Maria Simons Editor: Zoe Heron A BBC Studios production for BBC Sounds / BBC Radio 4.

Transcribed - Published: 17 January 2024

We could all use a little kindness in our lives. Surprisingly, a little altruism can actually have big benefits for our own health! Michael discovers that small acts of kindness can not only boost your mental health and improve your relationships but also boost the immune system. Dr Tristan Inagaki from the San Diego State University explains to Michael how her research has revealed that those performing acts of kindness had lower levels of systemic inflammation, which could reduce the risk of many major diseases. Meanwhile, our volunteer Sam enjoys finding ways to consciously incorporate kindness into his week.Series Producer: Nija Dalal-Small Science Producer: Catherine Wyler Researcher: Sophie Richardson Researcher: Will Hornbrook Production Manager: Maria Simons Editor: Zoe Heron A BBC Studios production for BBC Sounds / BBC Radio 4.

Transcribed - Published: 10 January 2024

In this series of special editions of BBC Radio 4 podcast Just One Thing, Michael Mosley quizzes the world’s leading health experts on the best ways to live well. In this Inflammation Special, we hear from Janet Lord, who is Professor of Immune Cell Biology at the Institute for Inflammation and Ageing at Birmingham University.We hear the top tips that Professor Lord swears by to reduce the damaging effects of inflammation on our body. How can simply moving your muscles make anti-inflammatory chemicals? Why could how much you eat be important? And what should you be eating to help reduce inflammation? And as this is a Just One Thing special, we'll end each interview by asking Professor Lord for the one single-most effective health hack to reduce inflammation.Producer: Dom Byrne Production Manager: Maria Simons Exec Producer: Zoe Heron Specially composed music by Richard Atkinson (Mcasso) A BBC Studios production for BBC Sounds / BBC Radio 4.

Transcribed - Published: 6 January 2024

In this series of special editions of BBC Radio 4 podcast Just One Thing, Michael Mosley quizzes the world’s leading health experts on the best ways to live well. In this Weight Loss Special, we hear from Professor Giles Yeo, a leading expert in the genetics of obesity at the University of Cambridge. We hear the top tips Professor Yeo swears by to help you shed the pounds. What’s the best way to lose weight? What should you be eating and how should you be exercising? And what’s the best way to keep it off? And as this is a Just One Thing special, we'll end each interview by asking Professor Yeo for the one single most effective health hack to shift a few pounds.Producer: Dom Byrne Production Manager: Maria Simons Exec Producer: Zoe Heron Specially composed music by Richard Atkinson (Mcasso) A BBC Studios production for BBC Sounds / BBC Radio 4.

Transcribed - Published: 4 January 2024

In this series of special editions of BBC Radio 4 podcast Just One Thing, Michael Mosley quizzes the world’s leading health experts on the best ways to live well. In this Stay Young Special, we hear from Professor Andrew Steptoe, Head of Behavioural Science and Health at University College London, who leads the English Longitudinal Study of Ageing (ELSA). We hear the top tips that Professor Steptoe swears by to keep youthful. How can having a sense of purpose keep you genetically young? Why can feeling younger make you physically youthful? And how can your social life keep you in your prime? And as this is a Just One Thing special, we'll end each interview by asking Professor Steptoe for the one single most effective health hack to help you stay young.Producer: Dom Byrne Production Manager: Maria Simons Exec Producer: Zoe Heron Specially composed music by Richard Atkinson (Mcasso) A BBC Studios production for BBC Sounds / BBC Radio 4.

Transcribed - Published: 2 January 2024

In this series of special editions of BBC Radio 4 podcast Just One Thing, Michael Mosley quizzes the world’s leading health experts on the best ways to live well. In this Exercise Special, we hear from Marie Murphy – Professor of Exercise and Health at Ulster University and leading expert in physical fitness and lead scientist advising on the UK physical activity guidelines.We hear the top tips that Professor Murphy swears by to get maximum fitness for minimum effort. Could exercising in short bouts be better for you? Why should we all be building muscle over 30? And could the way you walk change your life? And as this is a Just One Thing special, Michael ends the interview by asking Professor Murphy for the single most effective health hack for keeping in shape.Series Producer: Dom Byrne Production Manager: Maria Simons Exec Producer: Zoe Heron Specially composed music by Richard Atkinson (Mcasso) A BBC Studios production for BBC Sounds / BBC Radio 4.

Transcribed - Published: 27 December 2023

In this series of special editions of BBC Radio 4 podcast Just One Thing, Michael Mosley quizzes the world’s leading health experts on the best ways to live well. In this Sleep Special, we hear from Professor Russell Foster - Director of the Sleep and Circadian Neuroscience Institute at the University of Oxford and one of the world’s leading researchers on what makes our body clocks tick. We hear the top tips that Professor Foster lives by to improve the way we sleep and live. How many hours do we really need to ensure a refreshing slumber? What is our chronotype and can we adapt it? And what are the dos and don’ts of sleep hygiene that we should all follow? And as this is a Just One Thing special, we'll end each interview by asking Professor Foster for the one single most effective health hack to get a good night’s rest.Producer: Dom Byrne Production Manager: Maria Simons Editor: Zoe Heron Specially composed music by Richard Atkinson (Mcasso) A BBC Studios production for BBC Sounds / BBC Radio 4.

Transcribed - Published: 20 December 2023

In this series of special editions of BBC Radio 4 podcast Just One Thing, Michael Mosley quizzes the world’s leading health experts on the best ways to live well. In this Happiness Special we hear from Dr Rangan Chatterjee - GP, host of successful podcast “Feel Better, Live More” and author of numerous best-selling books including “Happy Mind, Happy Life”. We hear the top tips that Dr Chatterjee swears by to improve and maintain good mental health and wellbeing. Could talking to strangers make you more content? Would eliminating choice reduce stress and improve your wellbeing? Is changing your relationship with technology the key to improving your life? And as this is a Just One Thing special, Michael ends the interview by asking Dr Chatterjee for his single most effective health hack for a happier life.Series Producer: Dom Byrne Production Manager: Maria Simons Exec Producer: Zoe Heron Specially composed music by Richard Atkinson (Mcasso) A BBC Studios production for BBC Sounds / BBC Radio 4.

Transcribed - Published: 13 December 2023

There’s a chill in the air as the winter months come around again. But the cold isn’t always something to fight or guard against. With a little bit of care, you can invite the cold into your life - with real benefits for health and mood. In each episode of this new podcast series, Dr Michael Mosley uncovers the science behind a different way you can harness the power of the cold, alongside the very latest research and atmospheric sound design.In this final episode, how keeping a colder bedroom can lead to better, deeper sleep - and how our sleep is affected by the changing climate.Guests: Kathryn Reid, research professor, Centre for Circadian and Sleep Medicine at Northwestern University, Illinois. Dr. Nick Obradovich, Laureate Institute for Brain Research, Tulsa, OklahomaSeries Producer, Sound Designer and Mix Engineer: Richard Ward Researcher: William Hornbrook Science Producer: Samantha Lewis Production Manager: Maria Simons Editor: Zoe Heron Specially composed music by Richard Atkinson (Mcasso) A BBC Studios production for BBC Sounds / BBC Radio

Transcribed - Published: 3 December 2023

There’s a chill in the air as the winter months come around again. But the cold isn’t always something to fight or guard against. With a little bit of care, you can invite the cold into your life - with real benefits for health and mood. In each episode of this new podcast series, Dr Michael Mosley uncovers the science behind a different way you can harness the power of the cold, alongside the very latest research and atmospheric sound design.In this episode, how cold water swimming can increase energy levels, boost your mood, reduce inflammation and might even improve your brain health.Guests: Professor Giovanna Mallucci, Altos Labs Dr Heather Massey, Portsmouth UniversitySeries Producer, Sound Designer and Mix Engineer: Richard Ward Researcher: William Hornbrook Science Producer: Samantha Lewis Production Manager: Maria Simons Editor: Zoe Heron Specially composed music by Richard Atkinson (Mcasso) A BBC Studios production for BBC Sounds / BBC Radio 4.

Transcribed - Published: 2 December 2023

There’s a chill in the air as the winter months come around again. But the cold isn’t always something to fight or guard against. With a little bit of care, you can invite the cold into your life - with real benefits for health and mood. In each episode of this new podcast series, Dr Michael Mosley uncovers the science behind a different way you can harness the power of the cold, alongside the very latest research and atmospheric sound design.In this episode, Michael goes for a jog on a chilly day, and finds out how exercising in colder weather can allow you to go further than on a hot day, enabling you to work harder, for longer, with less effort.Guests: Dr Chris Tyler, University of Roehampton Hannah Pallubinsky, Assistant Professor at Maastricht University.Series Producer, Sound Designer and Mix Engineer: Richard Ward Researcher: William Hornbrook Science Producer: Samantha Lewis Production Manager: Maria Simons Editor: Zoe Heron Specially composed music by Richard Atkinson (Mcasso) A BBC Studios production for BBC Sounds / BBC Radio 4.

Transcribed - Published: 1 December 2023

There’s a chill in the air as the winter months come around again. But the cold isn’t always something to fight or guard against. With a little bit of care, you can invite the cold into your life - with real benefits for health and mood. In each episode of this new podcast series, Dr Michael Mosley uncovers the science behind a different way you can harness the power of the cold, alongside the very latest research and atmospheric sound design.In this episode, how and when to ice an injury, and why taking contrast showers (alternating between hot and cold) can aid your recovery, reduce pain, improve energy levels and even help you take less sick days.Guest: Dr Amir Pakravan, consultant in sport, exercise and musculoskeletal medicine.Series Producer, Sound Designer and Mix Engineer: Richard Ward Researcher: William Hornbrook Science Producer: Samantha Lewis Production Manager: Maria Simons Editor: Zoe Heron Specially composed music by Richard Atkinson (Mcasso) A BBC Studios production for BBC Sounds / BBC Radio 4.

Transcribed - Published: 30 November 2023

There’s a chill in the air as the winter months come around again. But the cold isn’t always something to fight or guard against. With a little bit of care, you can invite the cold into your life - with real benefits for health and mood. In each episode of this new podcast series, Dr Michael Mosley uncovers the science behind a different way you can harness the power of the cold, alongside the very latest research and atmospheric sound design.In this first episode, how turning your thermostat down by just a few degrees can improve your fat and blood sugar metabolism, boost your mood, and might even protect against type 2 diabetes and cardiovascular disease.Guest: Hannah Pallubinsky, Assistant Professor at Maastricht University.Series Producer, Sound Designer and Mix Engineer: Richard Ward Researcher: William Hornbrook Science Producer: Samantha Lewis Production Manager: Maria Simons Editor: Zoe Heron Specially composed music by Richard Atkinson (Mcasso) A BBC Studios production for BBC Sounds / BBC Radio 4.

Transcribed - Published: 29 November 2023

There’s a chill in the air as Dr Michael Mosley uncovers the surprising power of the cold to enhance your health and wellbeing in ways you might not expect.

Transcribed - Published: 24 November 2023

Bring on the tunes! In this episode, Michael explores the power of music, from reducing pain to forging strong family relationships. Neuroscientist Dr Psyche Loui from Northeastern University in Boston reveals how just eight weeks of music listening can change activity in the brain, impacting our reward centres in our brain, and why this could be important for healthy ageing. Our volunteer Roberta has a go at “mindful” music listening with an eclectic range of music from Bollywood music to opera. New episodes will be released on Wednesdays, but if you’re in the UK, listen to new episodes, a week early, first on BBC Sounds: bbc.in/3zqa6BBProducer: Nija Dalal-Small Science Producer: Catherine Wyler Assistant Producer: Gulnar Mimaroglu Trainee Assistant Producer: Toni Arenyeka Executive Producer: Zoe Heron A BBC Studios production for BBC Sounds / BBC Radio 4.

Transcribed - Published: 22 November 2023

Step out - backwards! The Chinese have a saying that 100 steps backwards are worth 1000 steps forward - and they might be onto something! It may look bizarre to onlookers, but Michael delves into the research and finds some surprising benefits. It’s been used for decades in rehabilitative physical therapy, and recent research reveals that it could even boost memory - by giving your brain a workout! Michael also speaks to biomechanics expert and champion of backwards walking, Professor Janet Dufek from the University of Nevada, Las Vegas, whose research suggests that walking backwards could help with lower back pain. They discuss why walking backwards is so beneficial for our muscles and how to do it safely. Volunteer Nina takes her daughter with her for a backward stroll - and gets a laugh out of it!New episodes will be released on Wednesdays, but if you’re in the UK, listen to new episodes, a week early, first on BBC Sounds: bbc.in/3zqa6BBProducer: Nija Dalal-Small Science Producer: Catherine Wyler Assistant Producer: Gulnar Mimaroglu Trainee Assistant Producer: Toni Arenyeka Executive Producer: Zoe Heron A BBC Studios production for BBC Sounds / BBC Radio 4.

Transcribed - Published: 15 November 2023

Laughter really is good medicine. From releasing pain-killing endorphins to improving your memory, laughter can have many benefits on your body and brain - it’s even been shown to boost “gamma” brainwaves, which are associated with higher level brain processes, like learning and memory. In this episode, Michael shares a chuckle with cardiologist Professor Michael Miller from the University of Pennsylvania in the US to discuss how laughter can help your heart health, keep your blood vessels young, and be the antidote to stress. Meanwhile, our volunteer Manpreet enjoys the benefits of a glorious cackle. New episodes will be released on Wednesdays, but if you’re in the UK, listen to new episodes, a week early, first on BBC Sounds: bbc.in/3zqa6BBProducer: Nija Dalal-Small Science Producer: Catherine Wyler Assistant Producer: Gulnar Mimaroglu Trainee Assistant Producer: Toni Arenyeka Executive Producer: Zoe Heron A BBC Studios production for BBC Sounds / BBC Radio 4.

Transcribed - Published: 8 November 2023

Get that brolly out! It may feel deeply counter-intuitive - but rainy days could offer a host of health and mood-lifting benefits. Rain improves air quality, literally washing fine particulate pollution away, and rainfall also releases Geosmin, a fragrant compound which is linked with relaxation and increased serotonin levels. What’s more, Professor Michael Terman, from Columbia University in New York, introduces Michael to negative air ions created after rainfall. He is researching how high levels of negative ions could potentially reduce stress, stave off depression and maybe even boost your immune system. Meanwhile, our volunteer Dennis steps outside and embraces the rain. New episodes will be released on Wednesdays, but if you’re in the UK, listen to new episodes, a week early, first on BBC Sounds: bbc.in/3zqa6BBProducer: Nija Dalal-Small Science Producer: Catherine Wyler Assistant Producer: Gulnar Mimaroglu Trainee Assistant Producer: Toni Arenyeka Executive Producer:: Zoe Heron A BBC Studios production for BBC Sounds / BBC Radio 4.

Transcribed - Published: 1 November 2023

Load up on those leftovers - because it’s surprisingly easy to make your bowl of pasta better for you! In this episode, Michael uncovers how reheating carb-heavy foods actually boosts the resistant starch in them. Resistant starch is a healthy carb that can benefit your gut, reduce blood sugar spikes and lower your cancer risk. Dr Darrell Cockburn, Assistant Professor of Food Science from Penn State University, reveals how these carbs can benefit your microbiome. They discuss why reheating leftovers can not only reduce food waste, but also make your food more nutritious than the original dish!New episodes will be released on Wednesdays, but if you’re in the UK, listen to new episodes, a week early, first on BBC Sounds: bbc.in/3zqa6BBProducer: Nija Dalal-Small Science Producer: Catherine Wyler Assistant Producer: Gulnar Mimaroglu Trainee Assistant Producer: Toni Arenyeka Executive Producer: Zoe Heron A BBC Studios production for BBC Sounds / BBC Radio 4.

Transcribed - Published: 25 October 2023

It’s a low-impact, low-intensity exercise that can make you stronger, more flexible, and benefit your posture and balance. It’s proven to reduce lower back pain and it can even enhance your exercise performance! No surprise that tennis star Andy Murray uses it in his training routine. In this episode, Pilates expert Professor Ruth Melo from the University of San Paulo reveals all about the benefits of Pilates on our cardiovascular endurance, core strength and healthy ageing. Meanwhile, Michael challenges keen tennis player Rambali to take up Pilates and see if he can improve his serve. New episodes will be released on Wednesdays, but if you’re in the UK, listen to new episodes, a week early, first on BBC Sounds: bbc.in/3zqa6BBProducer: Nija Dalal-Small Science Producer: Catherine Wyler Assistant Producer: Gulnar Mimaroglu Trainee Assistant Producer: Toni Arenyeka Executive Producer:: Zoe Heron A BBC Studios production for BBC Sounds / BBC Radio 4.

Transcribed - Published: 18 October 2023

Take a nice deep breath in… through your nose. It’s a simple way to get healthier gums, a better memory, and improved lung function. How? Well, it may partly be due to a special molecule called nitric oxide. Michael Mosley speaks to Professor Jon Lundberg from the Karolinska Institute in Sweden who made the fascinating discovery that nitric oxide is produced in your nose and travels to your lungs where it has some surprising benefits, including boosting oxygen uptake and possibly helping you fight off infections. Our volunteer Joe tries out a few tips to make nasal breathing a habit.New episodes will be released on Wednesdays, but if you’re in the UK, listen to new episodes, a week early, first on BBC Sounds: bbc.in/3zqa6BBProducer: Nija Dalal-Small Science Producer: Catherine Wyler Assistant Producer: Gulnar Mimaroglu Trainee Assistant Producer: Toni Arenyeka Executive Producer: Zoe Heron A BBC Studios production for BBC Sounds / BBC Radio 4.

Transcribed - Published: 11 October 2023