After the tragic news of Michael Mosley's passing, we are re-releasing our episode with him, originally released in March 2023:

If you had to do just one thing to improve your health, what would it be?

Our busy lives mean it can be difficult to keep up healthy habits, and with so much conflicting advice out there it’s tricky to separate fact from fiction. In today’s episode, Jonathan is joined by medical doctor, journalist, and presenter Michael Mosley, who is alongside ZOE regular Tim Spector, to discuss Michael’s four key habits to improve our health.

Michael’s latest book ‘Just One Thing’ explores these habits and has seen him speak to singing scientists and eccentric iceman to healthy habit experts and evangelists. And of course, being Michael, he tried every habit out himself. We talk about which methods are the most effective, which he has incorporated into his life, and how he makes his new habits stick.

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Timecodes:

00:00 Tim Spector's tribute to Michael

01:01 Introduction

01:55 Quick Fire Questions

05:15 Are cold showers good for you?

06:48 How long do you need to be immersed in cold water for the benefits to work?

8:20 Can cold showers improve mental wellbeing?

11:30 Potential dangers of cold water swimming

12:45 Do cultural differences present different outcomes across the world?

13:58 Can these small stressors help us?

14:27 What is the theory behind this working?

16:15 Will this work for everyone or is this very personalized?

18:30 What effects does breathing have on your health?

19:55 How breathing exercises affect our brain

22:27 How do you keep up the breathing exercises?

23:27 ZOE app breathing exercise

25:40 Is there a difference between breathing through your nose and your mouth?

27:20 How important are plants and nature for our health?

30:25 Can exposure to nature improve things like mental health and even gut health?

32:00 Can herbs also help improve our health?

32:47 What are the benefits of exercise?

33:30 What are endo-cannibinoids?

34:41 Are preferences for exercise genetic?

36:12 Is it endorphins that make us feel good after / during exercise?

37:31 How exercise affects us is extremely personalized

39:42 How do we encourage people who don't enjoy exercise to do it?

41:13 Tips to improve your exercise routines

44:08 Are there benefits to walking downhill?

46:42 Summary

Michael Mosley’s book 'Just One Thing' is available to buy here

Episode transcripts are available here

Meat consumption continues to be high in both the US and the UK. Yet many governments advise reducing meat consumption, particularly red meat, due to both environmental and health concerns.

In this episode, we delve into the sizzling world of meat alternatives. They promise sustainability, animal welfare, and better health. Buzzwords like "plant-based" and "meat-free" proudly adorn their packaging. But are they actually healthy? Or should we consider them as ultra-processed foods and avoid them?

Christopher Gardner is a Professor of Medicine at Stanford University and the Director of the Stanford Prevention Research Centre, and a world-leading expert in how the food that we eat impacts our health.

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Timecodes:

00:00 Introduction

01:25 Quickfire questions

03:50 What is a meat alternative?

05:22 What's driving the trend for more alternatives?

07:47 Should you eat less red meat?

08:38 What is in meat alternatives?

10:22 Traditional meats vs meat alternatives

13:41 Are meat alternatives ultra-processed?

14:47 Latest scientific studies

23:56 What were the findings?

29:48 Is the quality of the protein as good as real meat?

34:00 Are meat alternatives healthy?

38:53 Are whole food based meat alternatives healthier?

40:05 What are the practical tips around meat alternatives?

43:21 How do ultra-processed foods come into this?

45:23 What are other ways people can transition away from red meat?

50:33 What are the differences between bad and good quality meat?

📚 Books from our ZOE Scientists:

• Every Body Should Know This by Dr Federica Amati
• Food For Life by Prof. Tim Spector
• Fibre Fuelled by Dr Will Bulsiewicz

Studies referenced in today’s episode:

• Study With Appetizing Plantfood—Meat Eating Alternative Trial (SWAP-MEAT), published in American Journal of Clinical Nutrition.
• SWAP-MEAT Athlete (study with appetizing plant-food, meat eating alternatives trial) a randomized crossover trial, published in Nutrition Journal.

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

Periods are taboo! Despite the fact that half of the world’s population experience them. This taboo has led to countless myths around the topic. “The internet’s gynecologist” Dr. Jen Gunter is here to usher in a new era where people understand – and can advocate for – what they need as their body changes each cycle.

Jonathan is joined by Dr Sarah Berry and Dr Jen Gunter to get a better understanding of our body's behavior during the menstrual cycle. Jen will provide you with her period toolkit and offer solutions to the most common problems of modern-day period health.

Dr. Jen Gunter is a gynecologist and pain medicine physician at the Permanente Medical Group in northern California. Her books ‘The Vagina Bible’ and ‘The Menopause Manifesto’ were both New York Times bestsellers. Her 2024 book ‘Blood’ tackles the science, medicine and mythology of menstruation.

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Timecodes:

00:00 Introduction

01:26 Quickfire questions

02:31 Shame culture around menstruation

04:20 The evolution and purpose of the menstrual cycle

06:30 Menstrual cycle mechanics

11:08 Understanding heavy periods and iron deficiency

14:01 Addressing period pain and discomfort

21:39 Diet, appetite, and periods: what's the connection?

26:09 Understanding PMS and PMDD

27:55 PMS causes and symptoms

30:52 Treatment options for PMS and PMDD

31:51 Demystifying polycystic ovarian syndrome (PCOS)

35:42 The role of diet and obesity in PCOS

37:32 Advice for managing PMS

40:19 Menstrual cramps and pain management

47:08 Iron supplementation strategies

📚 Dr. Jen Gunter’s books:

• The Menopause Manifesto
• Blood: The Science, Medicine, and Mythology of Menstruation

📚 Books from our ZOE Scientists:

• Every Body Should Know This by Dr Federica Amati
• Recipes for a Better Menopause by Dr Federica Amati
• Food For Life by Prof. Tim Spector

Studies related to today’s episode:

• Prevalence of Iron Deficiency and Iron-Deficiency Anemia in US Females Aged 12-21 Years, 2003-2020, from the Journal of the American Medical Association
• The Role of Estrogen in Insulin Resistance: A Review of Clinical and Preclinical Data, from The American Journal of Pathology

Have feedback or a topic you'd like us to cover? Let us know here

Episode transcripts are available here.