How to eat in 2024: 7 essential strategies | Prof Tim Spector and Dr Sarah Berry

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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.

If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program.

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Timecodes:
00:00 Introduction
03:29 Why does what we eat matter?
05:06 Are most people in the West eating well?
06:55 What are the risk factors of a bad diet?
08:35 Strategy #1: Food is more than fuel
11:58 Food is an energy source for our gut microbes
15:46 Strategy #2: Fat is not your enemy
19:20 Breaking the low-fat diet myth
22:51 Strategy #3: Eat more Plants
26:32 What are plant-based foods?
31:17 Strategy #4: Reduce ultra-processed foods
36:00 What are the food guidelines with ultra-processed food?
41:03 Strategy #5: Reduce your blood sugar spikes
44:42 Which carbohydrates are healthy?
53:43 Strategy #6: Eat fermented foods
58:11 Do probiotics have the same effect as eating fermented foods?
1:02:04 Strategy #7: Stick to an eating window
1:10:25 Summary

Buy Tim's book, Food For Life, here: https://amzn.to/4amZinu

Mentioned in todays episode:

The Big IF Study from ZOE
https://zoe.com/learn/covid-the-big-i...

Episode transcripts are available here: https://zoe.com/learn/category/podcasts