ZOE’s best health tips of 2025 - Part 2
ZOE Science & Nutrition
A practical muscle-building routine
Vonda prescribes 80/20 cardio, heavy compound lifts for strength (3–6 reps), and supplemental accessory work for balance.
Welcome to part two of our Best of 2025 series - the moments that changed how our listeners think about their health and what they do on a day-to-day basis.
In this episode, we delve into simple questions with profound impact. Is it safe to experiment with your own health? Does cheese really cause bad dreams? Why do some breakfasts leave you tired and hungry, while others don’t?
If you’re looking for practical, science-led ideas you can take into the year ahead, this episode brings together the insights listeners found most useful, surprising, and worth returning to.
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Timecodes
00:00 Intro
01:00 How much should we experiment with our own health?
03:48 Can a 47-year-old really be healthier than a teenager?
07:35 Why poor sleep makes everything feel like a threat
10:07 Why sleep is not optional for better health
10:33 The simple morning habit that improves sleep at night
11:19 The surprising exercise that may help you sleep better
12:45 Why your phone shouldn’t be in your bedroom
13:40 Why sleep rules shouldn’t become another source of stress
14:26 Does cheese before bed really cause nightmares?
15:40 Are oats actually good for you?
16:25 The large study linking oats to lower disease risk
18:40 What happened when Jonathan tested his blood sugar after oats
19:55 Why instant oats caused a huge blood sugar spike
22:20 How adding fat and protein changes your blood sugar response
24:37 Why not all oats are created equal
27:14 What arthritis pain actually feels like day to day
28:00 The trial that showed lifestyle changes can improve arthritis
31:55 Some patients improved enough to stop medication
32:45 The simple plate method for joint-friendly eating
36:05 Why muscle is critical for blood sugar and inflammation
39:05 The shocking truth about weight loss and muscle loss
41:53 What a realistic muscle-protecting workout looks like
44:50 The key ideas to take into a healthier 2026
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
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Oatmeal particle size alters glycemic index but not as a function of gastric emptying rate, 2017, Nutrient Sensing, Nutrition, and Metabolism
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Urinary pesticide concentrations in French adults with low and high organic food consumption: results from the general population-based NutriNet-Santé, 2019, Journal of Exposure Science & Environmental Epidemiology
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Oat Intake and Risk of Type 2 Diabetes, Cardiovascular Disease and All-Cause Mortality: A Systematic Review and Meta-Analysis, 2021, Nutrients
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The effect of oat β-glucan on LDL-cholesterol, non-HDL-cholesterol and apoB for CVD risk reduction: a systematic review and meta-analysis of randomised-controlled trials, 2016, British Journal of Nutrition
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A multidisciplinary lifestyle program for rheumatoid arthritis: the 'Plants for Joints' randomized controlled trial, 2023, published in Rheumatology
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A multidisciplinary lifestyle program for metabolic syndrome-associated osteoarthritis: the "Plants for Joints" randomized controlled trial, 2023, published in Osteoarthritis and Cartilage
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Gut-microbiota-targeted diets modulate human immune status, 2021, published in Cell
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
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