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

ZOE January 1, 2024
Video Thumbnail
ZOE Logo

ZOE

@joinzoe

About

Hit subscribe for the best science-led health & nutrition content

Video Description

Top 10 Tips to Live Healthier from ZOE Science & Nutrition - download our FREE guide: https://zoe.com/freeguide 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. Follow Tim on Instagram: https://www.instagram.com/tim.spector/?hl=en Follow Sarah on instagram: https://www.instagram.com/drsarahberry/?hl=en Follow ZOE on Instagram: https://www.instagram.com/zoe/ 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-if-study-early-findings Episode transcripts are available here: https://zoe.com/learn/category/podcasts

You May Also Like

Boost Your Health: 2024's Must-Haves

AI-recommended products based on this video

Loading...
Carethetic FSH Test Strips - 6 Pack Easy Home Test Kit for Menopause - Detect Menopause and Monitor Hormone Levels

Carethetic FSH Test Strips - 6 Pack Easy Home Test Kit for Menopause - Detect Menopause and Monitor Hormone Levels

(45)
$19.99
FREE delivery Thu, Aug 14 on your first order
50+ bought in past month
Loading...
Luster Leaf 1601 Rapitest Soil Test Kit, 40 Tests

Luster Leaf 1601 Rapitest Soil Test Kit, 40 Tests

(6,364)
$27.12
FREE delivery Thu, Aug 14 on your first order
200+ bought in past month
Loading...
Water Testing Kits for Drinking Water: 125 Strips 16 in 1 Drinking Water Test Kit, TESPERT Water Test Strips with Hardness, PH, Mercury, Lead, Iron, Copper, Chlorine, Cyanuric Acid

Water Testing Kits for Drinking Water: 125 Strips 16 in 1 Drinking Water Test Kit, TESPERT Water Test Strips with Hardness, PH, Mercury, Lead, Iron, Copper, Chlorine, Cyanuric Acid

(1,158)
$29.57
FREE delivery Thu, Aug 14 on your first order
50+ bought in past month
Loading...
TESPERT Pool and Spa Test Strips Hot Tub Test Strips 7-in-1 125 Strips Pack, Chemistry Test Kit for Test Bromine, Total Alkalinity, pH, Free Chlorine, Total Hardness, Cyanuric Acid, and Total Chlorine

TESPERT Pool and Spa Test Strips Hot Tub Test Strips 7-in-1 125 Strips Pack, Chemistry Test Kit for Test Bromine, Total Alkalinity, pH, Free Chlorine, Total Hardness, Cyanuric Acid, and Total Chlorine

(1,962)
$16.99
FREE delivery Thu, Aug 14 on your first order
400+ bought in past month
Loading...
Good Protein Vegan Plant-based Protein Powder 100% Natural, Non-GMO, Dairy-free, Gluten-free, Soy-free, No Added Sugar and Nothing Artificial. Orange Cream Pop All-in-One Shake 440 grams
Best Seller

Good Protein Vegan Plant-based Protein Powder 100% Natural, Non-GMO, Dairy-free, Gluten-free, Soy-free, No Added Sugar and Nothing Artificial. Orange Cream Pop All-in-One Shake 440 grams

(5,817)
$37.99
FREE delivery Wed, Sep 3
1K+ bought in past month
Loading...
NATURE VALLEY - VALUE PACK SIZE - Double Chocolate Granola Bars, Pack of 28 Bars, No Artificial Flavours, No Artificial Colours, Snack Bars, Made with Whole Grains, 728 Grams Package of Granola Bars

NATURE VALLEY - VALUE PACK SIZE - Double Chocolate Granola Bars, Pack of 28 Bars, No Artificial Flavours, No Artificial Colours, Snack Bars, Made with Whole Grains, 728 Grams Package of Granola Bars

(504)
$9.47
FREE delivery Sat, Jun 14 on your first order
2K+ bought in past month
Loading...
NUTELLA B-READY, Snack Bars, Crunchy Wafer Filled With Delicious NUTELLA, 15 bars pack, 330g
Best Seller

NUTELLA B-READY, Snack Bars, Crunchy Wafer Filled With Delicious NUTELLA, 15 bars pack, 330g

(2,265)
$9.40
FREE delivery Sat, Jun 14 on your first order
3K+ bought in past month
Loading...
Pillows Queen Size 2 Pack for Sleeping - Premium Down Alternative Cooling Bed Pillow for Side, Back, and Stomach Sleepers Hotel Quality Fluffy Soft Microfiber Fill Breathable Skin-Friendly

Pillows Queen Size 2 Pack for Sleeping - Premium Down Alternative Cooling Bed Pillow for Side, Back, and Stomach Sleepers Hotel Quality Fluffy Soft Microfiber Fill Breathable Skin-Friendly

(104)
$36.99
Loading...
Pillows Queen Size 2 Pack for Sleeping - Hotel Pillows Premium Down Alternative Bed Cooling Pillow for Side, Back, and Stomach Sleepers, Fluffy Soft Microfiber Fill Breathable Skin-Friendly

Pillows Queen Size 2 Pack for Sleeping - Hotel Pillows Premium Down Alternative Bed Cooling Pillow for Side, Back, and Stomach Sleepers, Fluffy Soft Microfiber Fill Breathable Skin-Friendly

(90)
$166.99
FREE delivery Wed, Mar 18
Loading...
Gauze Rolls – 40 Rolls- Premium First Aid Supplies for Safe Adventuring–individually wrapped -Flexible, Stretchable, Breathable Gauze Bandage Rolls – 3” x 4.1 Yards Bandage Wrap for Wound Dressing

Gauze Rolls – 40 Rolls- Premium First Aid Supplies for Safe Adventuring–individually wrapped -Flexible, Stretchable, Breathable Gauze Bandage Rolls – 3” x 4.1 Yards Bandage Wrap for Wound Dressing

(2)
$13.25
FREE delivery Tue, Oct 28 on your first order
Loading...
6-Tube Pedal Resistance Band, Premium Elastic Tension Rope for Full Body Workout, Natural Latex Fitness Bands for Strength Training,Yoga Stretching Slimming Training, Home Gym Exercise Equipment

6-Tube Pedal Resistance Band, Premium Elastic Tension Rope for Full Body Workout, Natural Latex Fitness Bands for Strength Training,Yoga Stretching Slimming Training, Home Gym Exercise Equipment

(0)
$11.05$11.00
FREE delivery Aug 20 - 25
Loading...
HP 61 Black/Tri-color Ink (2 Count-pack) | Works with DeskJet 1000, 1010, 1050, 1510, 2050, 2510, 2540, 3000, 3050, 3510; ENVY 4500, 5530; OfficeJet 2620, 4630 | Eligible for Instant Ink | CR259FN

HP 61 Black/Tri-color Ink (2 Count-pack) | Works with DeskJet 1000, 1010, 1050, 1510, 2050, 2510, 2540, 3000, 3050, 3510; ENVY 4500, 5530; OfficeJet 2620, 4630 | Eligible for Instant Ink | CR259FN

(110,921)
$90.99
PrimeFREE delivery Sat, Jun 14
400+ bought in past month
Loading...
Original HP 63 Black/Tri-color Ink (2-pack) | Works with HP DeskJet 1112, 2130, 3630 Series; HP ENVY 4510, 4520 Series; HP OfficeJet 3830, 4650, 5200 Series | Eligible for Instant Ink | L0R46AN

Original HP 63 Black/Tri-color Ink (2-pack) | Works with HP DeskJet 1112, 2130, 3630 Series; HP ENVY 4510, 4520 Series; HP OfficeJet 3830, 4650, 5200 Series | Eligible for Instant Ink | L0R46AN

(43,411)
$82.98
PrimeFREE delivery Sat, Jun 14
600+ bought in past month
Loading...
Original HP 63 Black Ink Cartridge | Works with HP DeskJet 1112, 2130, 3630 Series; HP ENVY 4510, 4520 Series; HP OfficeJet 3830, 4650, 5200 Series | Eligible for Instant Ink | F6U62AN ECOLOGO

Original HP 63 Black Ink Cartridge | Works with HP DeskJet 1112, 2130, 3630 Series; HP ENVY 4510, 4520 Series; HP OfficeJet 3830, 4650, 5200 Series | Eligible for Instant Ink | F6U62AN ECOLOGO

(214,892)
$34.98
FREE delivery Sat, Jun 14 on your first order
1K+ bought in past month
Loading...
Original HP 65 Black Ink Cartridge | Works with HP AMP 100 Series, HP DeskJet 2600, 3700, 5000 Series, HP ENVY 5000 Series | Eligible for Instant Ink | N9K02AN

Original HP 65 Black Ink Cartridge | Works with HP AMP 100 Series, HP DeskJet 2600, 3700, 5000 Series, HP ENVY 5000 Series | Eligible for Instant Ink | N9K02AN

(215,481)
$26.98
FREE delivery Sat, Jun 14 on your first order
1K+ bought in past month
Loading...
Star Wars Owala FreeSip Insulated Stainless Steel Water Bottle with Straw, BPA-Free Sports Water Bottle, Great for Travel, 32 Oz, Darth Vader

Star Wars Owala FreeSip Insulated Stainless Steel Water Bottle with Straw, BPA-Free Sports Water Bottle, Great for Travel, 32 Oz, Darth Vader

(1,642)
$46.79
FREE delivery May 21 - Jun 14
Loading...
Star Wars Owala FreeSip Insulated Stainless Steel Water Bottle with Straw, BPA-Free Sports Water Bottle, Great for Travel, 32 Oz, GroGu

Star Wars Owala FreeSip Insulated Stainless Steel Water Bottle with Straw, BPA-Free Sports Water Bottle, Great for Travel, 32 Oz, GroGu

(1,642)
$46.79
FREE delivery Sun, May 10
Loading...
BRITA Stainless Steel Water Bottle with Filter, 20 Ounce Premium Double Insulated Water Bottle, BPA Free, Carbon

BRITA Stainless Steel Water Bottle with Filter, 20 Ounce Premium Double Insulated Water Bottle, BPA Free, Carbon

(2,455)
$34.00$23.24
FREE delivery Tue, Sep 23 on your first order
400+ bought in past month
Loading...
24oz Stainless Steel Water Bottle, Whale Fountain Tumbler with Handle, Two Lids, Spill-Proof Tumblers, 710ml Drinking Cup with Whale Squirt, Multiple Seals to Prevent Leaks (Pink)

24oz Stainless Steel Water Bottle, Whale Fountain Tumbler with Handle, Two Lids, Spill-Proof Tumblers, 710ml Drinking Cup with Whale Squirt, Multiple Seals to Prevent Leaks (Pink)

(0)
$32.99
$11.99 delivery Jun 17 - 26