ZOE Science & Nutrition

How to eat in 2025: 7 science-backed tips | Prof. Tim Spector and Prof. Sarah Berry

Jan 1, 2025

Prof. Tim Spector, a genetic epidemiology expert focused on the gut microbiome, and Prof. Sarah Berry, a nutritional epidemiology authority, delve into smarter eating for 2025. They bust common food myths and emphasize quality over quantity in food choices. Key discussions include reducing ultra-processed foods, embracing plant-rich diets, and rethinking calorie counting. The duo highlights the joy of eating while suggesting practical tips, like strategic eating times, to enhance health and well-being.

01:12:03

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Episode guests

Sarah Berry

Tim Spector

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Episode notes

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Quick takeaways

Improving overall health involves making informed food choices, reducing ultra-processed food consumption linked to obesity and diseases.

Eating within a defined 10 to 12-hour window can enhance mood, energy, and gut health by regulating energy levels.

Focusing on fiber-rich foods rather than excessive protein can better support health, as most people exceed their protein needs.

Deep dives

Importance of Food Choices

Making informed food choices is essential for improving overall health and longevity. Approximately 60% of the food consumed in the US and UK is ultra-processed, which has been linked to rising rates of obesity, diabetes, and heart disease. Individuals hold the power to enhance their health simply by being mindful about what they eat, especially since many processed foods can lead to poor health outcomes. Emphasizing knowledge about food can help combat this trend, promoting a healthier lifestyle and preventing diseases.

Intro

2min

Empowering Food Choices for a Healthier Year

4min

The Joy of Eating Healthy: Beyond Rabbit Food

2min

Transforming Health Through Diet

21min

Evolving Dietary Perspectives: Eating Windows and the Myth of Calorie Counting

3min

Transforming Weight Management with GLP-1 Agonists

10min

Mindful Drinking and Eating for Gut Health

23min

Practical Tips for Healthier Eating in 2025

2min

Enhancing Health Through Mindful Eating Choices

2min

10.

Celebrating Collaboration and Looking Ahead in Nutrition Science

2min

Forget crash diets this January. In this episode, we discuss simple, effective ways to eat well and truly enjoy food in 2025.

Today, Prof. Tim Spector and Prof. Sarah Berry join us to share seven essential strategies to help you improve your health this year. Based on the latest science that’s come out over the last 365 days, they bust common food myths, highlight the importance of quality over quantity, and show how the joy of eating can go hand in hand with good health.

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Timecodes

00:00 What's your nutrition goal for 2025?

03:08 This choice matters most for your health

05:20 Changes that could add 10 years to your life

12:30 Tip 1: Reduce intake of these foods

21:20 Tip 2: Try eating at these times

30:50 Tip 3: Stop counting calories

41:39 Tip 4: Change drink habits

48:15 Tip 5: Eat more plants