Just One Thing - with Michael Mosley

Learn how snacking can affect your health and weight, and discover the benefits of swapping processed snacks for healthier options like nuts. Dr. Sarah Berry shares insights on snacking science and timing, while Denise from Liverpool tries out better snacks. Make smart snacking choices for a healthier lifestyle.

Learn how tracking your exercise with activity trackers can motivate you to move more and improve your physical and mental health. Discover how wearing a tracker provides instant feedback for controlling activity levels, boosting brain power, and reducing the risk of certain cancers and type 2 diabetes. Follow volunteer Rumbi as she tests the effectiveness of a fitness app in increasing her activity levels.

Discover the numerous benefits of getting an early night, including its positive impact on mood, depression risk, brain health, heart health, and appetite regulation. Learn about a study showcasing how going to bed earlier can reduce depression risk by up to 40% and how deep sleep helps clear toxins from the brain. Find out the importance of establishing a bedtime routine, limiting stimulating activities before sleep, and reaping the benefits of getting more sleep from Dylan's experience. Prioritize an early night for improved mood, physical health, and mental acuity.

Discover the benefits of incorporating whole grains into your diet, including reducing belly fat and lowering inflammation markers. Learn about the positive effects of whole grains on heart health, such as lower blood pressure and blood sugar. Explore personal experiences of incorporating whole grains, including feeling fuller for longer and improved well-being.

Learn about the surprising benefits of the plank exercise for physical health, including reducing blood pressure. Discover how isometric exercises like planks and wall squats can strengthen muscles and improve posture. Hear about a randomized controlled trial that shows a substantial reduction in blood pressure from planks. Explore the benefits of isometric exercise training, including a potential 40% reduction in the risk of stroke and heart attacks. Follow Penelope's progress with isometric exercises and see how they can improve core engagement and stability.

Drinking green tea has numerous health benefits, including improved brain power, heart health, and potential delay of dementia. The polyphenol EGCG in green tea inhibits a destructive enzyme that harms brain cells. Green tea induces calming brain waves and helps improve cognitive function. Learn about the best way to prepare and enjoy green tea, including reusing leaves and the recommended minimum amount to drink per day.

Learn about the importance of taking Vitamin D supplements during winter months in the UK, as it helps clear abnormal proteins in the brain, boosts the immune system, and improves mood. Explore the potential link between Vitamin D deficiency and dementia, as well as the benefits of Vitamin D supplements for bone health and brain function.

Discover the benefits of kindness on mental and physical well-being, including increased happiness and improved immune function. Learn about the positive effects of performing acts of kindness, such as reducing pain and stress. Explore the link between kindness and lower inflammation in the body, and the physiological benefits of practicing kindness in daily life. Reflect on the positive impact of performing acts of kindness on the speaker's life and immune system.

Janet Lord, Professor of Immune Cell Biology at Birmingham University, shares the top tips to reduce inflammation. They discuss the link between inflammation and age-related diseases, the benefits of exercise, the PrediMed study, the importance of fruits and vegetables, the Simpson index, and lifelong exercise with a Mediterranean plus diet.

Prof Giles Yeo, a leading expert in the genetics of obesity at the University of Cambridge, shares top weight loss tips. Topics include the influence of genes on eating habits, prioritizing quality food over calories, typical weight gain and prevention, the relationship between exercise and weight loss, maintaining weight loss for overall health, and tips for finding the perfect diet.