Good year! Considering an extreme diet in January? Think again. There are simple ways to eat well and strengthen your immune system while savoring every bite.
In today's episode, Tim and Sarah share seven essential strategies for eating healthy in 2024. They also debunk common misconceptions, highlight the importance of food quality, and encourage you to focus on simple pleasure 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. Professor Tim Spector is one of the world's 100 most cited scientists and scientific co-founder of ZOE.
If you want to discover the right foods for your body, visit joinzoe.com/podcast and get 10% off your personalized nutrition plan.
Follow Tim on Instagram: https://www.instagram.com/tim.spector/?hlen
Follow Sarah on Instagram: https://www.instagram.com/drsarahberry/?hlen
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Time codes:
00:00 Presentation
03:29 Why is what we eat important?
05:06 Do most Westerners eat well?
06:55 What are the risk factors for a poor diet?
08:35 Strategy #1: Food is more than fuel
11:58 Food is a source of energy for our gut microbes
15:46 Strategy #2: Fat is not your enemy
7:20 p.m. Busting 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 dietary guidelines with ultra-processed foods?
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
Mentioned in today's episode:
ZOE's Big IF study
https://zoe.com/learn/covid-the-big-if-study-early-findings
Episode transcripts are available here: https://zoe.com/learn/category/podcasts
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