James Clear, bestselling author of Atomic Habits, shares insights on building healthy eating habits through small, sustainable changes. Professor Tim Spector emphasizes the power of diverse plant-based diets for better gut health and overall wellness. Dr. Sarah Berry discusses the impact of diet on menopause symptoms, breaking stigmas and encouraging open conversations. They also uncover the surprising benefits of coffee and olive oil, highlighting how these everyday items can aid heart health and cognitive function. Get ready for actionable tips to boost your nutrition!
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volunteer_activism ADVICE
Environmental Design
Structure your environment to encourage healthy behaviors.
Make healthy choices easy and visible, while unhealthy ones are less accessible.
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Start Small
Start small with new habits, focusing on what's sustainable even on tough days.
Don't try to change everything at once; build gradually.
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Two-Minute Rule
Use the "two-minute rule": scale down habits to two-minute chunks.
Reading 30 books a year becomes "read one page."
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Menopausing is more than just a book; it is a movement aimed at breaking the silence and taboos surrounding menopause. The book explores and explains the science of perimenopause and menopause, debunks damaging myths, and offers honest advice on symptoms such as dry vagina, zero sex drive, and hair loss. It celebrates the sharing of personal stories, fostering a supportive community and encouraging open and positive discussions about menopause in all aspects of life.
How to Make the Best Coffee at Home
James Hoffman
This book is designed to help readers make consistently excellent coffee at home. It covers various aspects such as what equipment to buy, how to grind coffee, the basics of brewing using different methods (cafetiere, aeropress, stovetop, etc.), understanding coffee drinks, and making the perfect espresso. The book also includes sections on buying great coffee, essential tools, coffee tasting, and iced coffee and cold brew. It aims to make readers more aware coffee consumers and improve their coffee-making skills, whether they are beginners or professionals[2][4].
Atomic Habits
James Clear
Atomic Habits by James Clear provides a practical and scientifically-backed guide to forming good habits and breaking bad ones. The book introduces the Four Laws of Behavior Change: make it obvious, make it attractive, make it easy, and make it satisfying. It also emphasizes the importance of small, incremental changes (atomic habits) that compound over time to produce significant results. Clear discusses techniques such as habit stacking, optimizing the environment to support desired habits, and focusing on continuous improvement rather than goal fixation. The book is filled with actionable strategies, real-life examples, and stories from various fields, making it a valuable resource for anyone seeking to improve their habits and achieve personal growth[2][4][5].
Let’s take a look back at our best episodes of 2024. We had an incredible lineup of guests this year who shared a huge range of actionable tips on improving your nutrition and gut health.
A lot of what we learned might surprise you. Like the beverage you’re probably drinking every day that we thought was bad for us? Turns out it can actually be super beneficial. Or that what counts as a plant is actually so much more than just fruit and veg. Not forgetting the topic we’ve shattered the taboo on - which made our celebrity guest emotional.
You’ll finish this episode equipped to tackle your post-Christmas slump and feel energised to build new habits with ZOE in 2025.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
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