How to eat in 2025: 7 science-backed tips with Tim Spector and Sarah Berry
Sarah Berry: Absolutely. It's about not just living longer, but living better. And that's really what we're aiming for here. So, forget crash diets this January. Instead, focus on learning simple, effective ways to eat well and truly enjoy food. In this episode, Prof. Tim Spector and Prof. Sarah Berry share seven essential strategies to help you eat healthily in 2025. Based on the latest science that's come out over the last year, 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.
Make smarter food choices and become a member at zoe.com with a 10% discount using code PODCAST. Follow ZOE on Instagram for more updates.
Mentioned in today's episode:
- Ultra-processed foods cause weight gain and increased energy intake associated with reduced chewing frequency
- Counting hours or calories? Metabolic regulatory role of time-restricted eating in adults with overweight and obesity
- Changes in food preferences and ingestive behaviors after glucagon-like peptide-1 analog treatment: techniques and opportunities
- The potential effects of chlorogenic acid, the main phenolic components in coffee, on health
- Differential peripheral immune signatures elicited by vegan versus ketogenic diets in humans
Join the community and be the first to know about ZOE’s breakthrough research, content from leading scientists, and more.
Transcript:
Jonathan Wolf: Sarah and Tim, thank you for joining me on New Year's Day.
Prof. Sarah Berry: Excited to be here, Jonathan.
Prof. Tim Spector: Happy New Year, Jonathan.
Jonathan Wolf: Happy New Year! Today, we're focusing on ZOE's mission to improve the health of millions by helping everyone make smarter food choices based on the latest science. Let's dive into seven science-backed tips that can make a real difference.
Before we do that, Tim, could you describe the reality of the food available in supermarkets today?
Prof. Tim Spector: The food choices we make are crucial for our health. The majority of food consumed is ultra-processed and designed to deceive us into eating more. These foods are making us sick and we are facing high rates of obesity, diabetes, and other illnesses. Making the right food choices can significantly improve our health and lifespan.
Prof. Sarah Berry: It's important to be mindful of what we eat despite the challenging food landscape. Changing our diet can add years to our life and improve our health span, allowing us to live healthier for longer. It's about living better, not just longer. Sarah Berry emphasized the importance of diet in impacting one's health and well-being both in the short term and long term. She highlighted the need to enjoy healthy foods and debunked the misconception that healthy eating means only consuming bland foods. Tim Spector added that improving one's diet is a manageable and effective way to take control of one's health, as it is something that everyone can do regardless of age or circumstances.
Berry and Spector also discussed the interconnectedness of diet, sleep, stress, and physical activity in influencing overall health. They emphasized that starting with improving diet can have positive ripple effects on other aspects of health. By following their seven tips, individuals can expect to see improvements in mood, energy levels, and long-term health outcomes.
Spector pointed out the significance of the gut microbiome in relation to overall health and how the seven tips can impact it positively. Ultimately, the conversation highlighted the transformative power of making small changes to one's diet and lifestyle for better health outcomes. For thousands of years, Indian and Chinese doctors have understood the importance of gut health, which we are now beginning to discover. Our ZOE studies have shown that within a few weeks, changes to the microbiome can be demonstrated. Even starting from a poor point, rapid increases in microbes can occur, leading to changes in the chemicals produced by the gut microbes that affect the brain and mood. By reducing ultra-processed foods, which make up a significant portion of our diets, we can improve our health and avoid a variety of diet-related diseases. These foods are typically pre-packaged, contain additives and emulsifiers, and do not resemble their original form. They often lack healthy nutrients and contain harmful additives that can negatively impact our health, particularly through the gut microbiome. Additionally, the texture and structure of these foods can lead to overeating, as they are softer and consumed more quickly than unprocessed equivalents. By understanding the harmful effects of ultra-processed foods and making changes to our diets, we can improve our overall health and well-being. Eating faster leads to consuming more calories, as shown by studies on ultra-processed foods. Chewing food thoroughly and choosing foods with natural textures can help prevent overeating. Avoiding foods with health claims on the packaging can lower intake of ultra-processed foods, which can reduce mortality rates. Even a small reduction in ultra-processed food intake can improve mood and energy levels. Setting an eating window, or a specific time period for meals, can also benefit health by reducing inflammation, lowering blood pressure, and improving insulin sensitivity. While eating within a smaller window of time can be challenging, it can have significant health benefits. However, what's even more important is that being unsociable and miserable in the evenings would be the main concern. Over the past year, emerging research, including our own from a large intermittent fasting study in 120,000 people, indicates that limiting eating to a small window isn't necessary. Just reducing it to a 10-hour window can greatly benefit health, improving energy levels, mood, hunger, and aiding in weight reduction. This unintentional calorie reduction occurs because late-night snacking out of habit or boredom is eliminated. On average, people reduce their energy intake by about 300 calories with time-restricted eating, leading to weight control and decreased risk of chronic diseases.
Additionally, giving the gut microbes a rest overnight is crucial for their recovery and repair, enhancing the gut barrier and immune system. Our ancestors typically didn't eat before 10 or 11 in the morning and stopped eating around 9 pm, demonstrating the importance of giving the body a break from food. Late-night snacking, often done out of habit or boredom, disrupts this natural rhythm and can be harmful to overall health.
Consistency in eating habits is key, whether through time-restricted eating or other forms of intermittent fasting. It's not necessary to be perfect or strict all the time, as occasional lapses are normal. The goal is to maintain these habits for the long term, rather than viewing them as short-term fads or trends. New research suggests that consistency in eating patterns is crucial for the success of intermittent fasting and overall health. That's why something like time-restricted eating, where you consistently eat within an acceptable window for your lifestyle, is better for you than the other type of intermittent fasting, where you go from one extreme to the other. Our bodies are primed to predict a typical eating pattern for you. For example, if you're a snacker like me, grazing throughout the day with a 12-hour eating window works best. However, for someone like Tim, who has a smaller eating window and longer fasting period without grazing, flipping to my diet wouldn't work well for him. Consistency in lifestyle habits, such as eating and sleep patterns, makes sense for our bodies. There have been more studies showing the benefits of time-restricted eating, even for skeptics like me. I plan to reduce my eating window to about ten hours based on this evidence. Obesity rates have tripled in recent decades, leading to numerous health issues and a significant financial burden. The food landscape we live in, filled with ultra-processed foods designed to be addictive, contributes to this problem. However, medications like GLP-1 can help reduce cravings and aid in weight loss for those with obesity or mild diabetes, despite potential side effects.
It is important to remember that healthy food choices are still crucial even when taking GLP-1, as nutrient deficiencies can occur if not addressed. By combining medication with a focus on real, nutrient-rich foods, individuals can not only lose weight but also improve their overall health and well-being.
Mindful drinking is another important aspect of maintaining a healthy lifestyle, yet it is often overlooked. Taking a thoughtful approach to alcohol consumption can have a positive impact on overall health and well-being. And what makes this topic so intriguing is the fact that many people underestimate the impact that beverages have on our daily calorie intake. Jonathan Wolf: Just to clarify, Sarah, we're not just referring to alcoholic drinks, correct? Prof. Sarah Berry: Absolutely. We need to be conscious of all the beverages we consume. In the United States, drinks make up 18% of our energy intake, which translates to 18% of our total calorie consumption. Jonathan Wolf: 18% is quite significant. Prof. Sarah Berry: Exactly. This data highlights a simple dietary adjustment that can greatly benefit our health. Currently, in the U.S. and similar to the U.K., 54% of our added sugar intake comes from beverages. By making changes to our beverage choices, we can effectively reduce our added sugar intake, which is a major health concern due to excessive consumption. Jonathan Wolf: Some may argue that they switched from high-calorie sodas to large coffees from popular chains, so this information might not apply to them. Prof. Sarah Berry: It depends on the type of coffee and its ingredients. For instance, a basic coffee like an Americano without added sugars or creams can offer health benefits. Studies consistently show that consuming three to four cups of coffee daily can significantly lower the risk of various health issues by 18 to 20%. Similar positive effects are seen with teas, particularly green tea. Even standard beverages from coffee chains can be detrimental if they contain excessive calories. Jonathan Wolf: So, if someone consumes high-calorie beverages daily, does that still reduce their risk of mortality by 18%? Prof. Sarah Berry: There haven't been studies specifically comparing such beverages to standard coffee, but based on existing research, the answer is likely no. Jonathan Wolf: Tim, the ZOE team conducted fascinating research on coffee. What were the findings? Prof. Tim Spector: Our research revealed that coffee consumption can be detected in an individual's gut microbiome, with a specific microbe named Lawsonibacter thriving on coffee. This linkage between a microbe and a food type is groundbreaking. Prof. Sarah Berry: This demonstrates how coffee, as well as tea, can benefit our health by nourishing our gut microbes. Prof. Tim Spector: Different foods impact individual gut microbes differently, creating a diverse ecosystem within our bodies. Additionally, the notion that milk is a health drink is being debunked by epidemiological studies. Prof. Sarah Berry: While milk consumption in moderation may not pose a problem, it's essential to be cautious about the additives in beverages from coffee shops, as they can be as unhealthy as eating a donut. Prof. Tim Spector: There is a growing variety of fermented drinks available, such as kombucha, water kefir, and milk kefir, which can enhance gut health. These alternatives offer a healthier choice compared to sugary beverages. Jonathan Wolf: Tim, why do you believe these drinks should be incorporated into people's diets in 2025? Prof. Tim Spector: These drinks serve as healthier substitutes for unhealthy beverages, encouraging individuals to make mindful and intelligent choices for their well-being. Tim Spector suggests incorporating fermented foods into your diet to benefit your gut microbes. Coffee and tea contain polyphenols that are beneficial for gut health. It is important to be mindful of hidden sugars, fats, and artificial sweeteners in drinks. Eating more plants is recommended for overall health, and it is possible to still eat meat in moderation. Consuming 30 different plants a week can improve gut health by providing a variety of nutrients and fiber to support a diverse microbiome. Plants are essential for feeding gut microbes and promoting overall health. Tim Spector explains that the focus has shifted from just getting any fiber in your diet to consuming a diverse range of fibers from various plants for optimal health. While it is possible to have a healthy diet as a vegan or vegetarian, it is also possible to include meat in moderation and still maintain good health. Eating meat excessively is not recommended, as it can lead to an imbalance in the diet and potentially have negative health effects. Processed red meat should be avoided, but a balanced approach to including meat in the diet is important.
The idea that we need extra protein is largely a myth perpetuated by marketing and the food industry. Most people already consume more protein than they need, while the real deficiency lies in fiber intake. Protein can be obtained from a variety of plant-based sources, and there is no need for protein supplements for the majority of the population. Snacking smarter involves choosing nutritious options that provide fiber and protein, rather than relying on processed snacks or protein bars. Snacking presents a great opportunity to improve our diets, as a significant portion of our energy intake comes from snacks. While many of us have healthy main meals, unhealthy snacks can undo our efforts. Research shows that snacking on healthy options like nuts, fruits, and vegetables can lead to better health outcomes and a healthier gut microbiome.
In a study, participants who switched from unhealthy snacks to nuts experienced a 30% reduction in predicted cardiovascular disease risk in just six weeks. It's important to focus on the quality and timing of snacks, as late-night snacking and mindless snacking can have negative health effects.
Being mindful of what and why we snack, choosing healthy options, and setting a "snack curfew" can help us snack smartly. Additionally, incorporating foods like mushrooms, kimchi, rye bread, nuts, and extra virgin olive oil into our diets can further improve our health.
Make smarter food choices and become a member at zoe.com with a 10% discount using code PODCAST. Follow ZOE on Instagram for more updates.
Mentioned in today's episode:
- Ultra-processed foods cause weight gain and increased energy intake associated with reduced chewing frequency
- Counting hours or calories? Metabolic regulatory role of time-restricted eating in adults with overweight and obesity
- Changes in food preferences and ingestive behaviors after glucagon-like peptide-1 analog treatment: techniques and opportunities
- The potential effects of chlorogenic acid, the main phenolic components in coffee, on health
- Differential peripheral immune signatures elicited by vegan versus ketogenic diets in humans
Join the community and be the first to know about ZOE’s breakthrough research, content from leading scientists, and more.
Transcript:
Jonathan Wolf: Sarah and Tim, thank you for joining me on New Year's Day.
Prof. Sarah Berry: Excited to be here, Jonathan.
Prof. Tim Spector: Happy New Year, Jonathan.
Jonathan Wolf: Happy New Year! Today, we're focusing on ZOE's mission to improve the health of millions by helping everyone make smarter food choices based on the latest science. Let's dive into seven science-backed tips that can make a real difference.
Before we do that, Tim, could you describe the reality of the food available in supermarkets today?
Prof. Tim Spector: The food choices we make are crucial for our health. The majority of food consumed is ultra-processed and designed to deceive us into eating more. These foods are making us sick and we are facing high rates of obesity, diabetes, and other illnesses. Making the right food choices can significantly improve our health and lifespan.
Prof. Sarah Berry: It's important to be mindful of what we eat despite the challenging food landscape. Changing our diet can add years to our life and improve our health span, allowing us to live healthier for longer. It's about living better, not just longer. Sarah Berry emphasized the importance of diet in impacting one's health and well-being both in the short term and long term. She highlighted the need to enjoy healthy foods and debunked the misconception that healthy eating means only consuming bland foods. Tim Spector added that improving one's diet is a manageable and effective way to take control of one's health, as it is something that everyone can do regardless of age or circumstances.
Berry and Spector also discussed the interconnectedness of diet, sleep, stress, and physical activity in influencing overall health. They emphasized that starting with improving diet can have positive ripple effects on other aspects of health. By following their seven tips, individuals can expect to see improvements in mood, energy levels, and long-term health outcomes.
Spector pointed out the significance of the gut microbiome in relation to overall health and how the seven tips can impact it positively. Ultimately, the conversation highlighted the transformative power of making small changes to one's diet and lifestyle for better health outcomes. For thousands of years, Indian and Chinese doctors have understood the importance of gut health, which we are now beginning to discover. Our ZOE studies have shown that within a few weeks, changes to the microbiome can be demonstrated. Even starting from a poor point, rapid increases in microbes can occur, leading to changes in the chemicals produced by the gut microbes that affect the brain and mood. By reducing ultra-processed foods, which make up a significant portion of our diets, we can improve our health and avoid a variety of diet-related diseases. These foods are typically pre-packaged, contain additives and emulsifiers, and do not resemble their original form. They often lack healthy nutrients and contain harmful additives that can negatively impact our health, particularly through the gut microbiome. Additionally, the texture and structure of these foods can lead to overeating, as they are softer and consumed more quickly than unprocessed equivalents. By understanding the harmful effects of ultra-processed foods and making changes to our diets, we can improve our overall health and well-being. Eating faster leads to consuming more calories, as shown by studies on ultra-processed foods. Chewing food thoroughly and choosing foods with natural textures can help prevent overeating. Avoiding foods with health claims on the packaging can lower intake of ultra-processed foods, which can reduce mortality rates. Even a small reduction in ultra-processed food intake can improve mood and energy levels. Setting an eating window, or a specific time period for meals, can also benefit health by reducing inflammation, lowering blood pressure, and improving insulin sensitivity. While eating within a smaller window of time can be challenging, it can have significant health benefits. However, what's even more important is that being unsociable and miserable in the evenings would be the main concern. Over the past year, emerging research, including our own from a large intermittent fasting study in 120,000 people, indicates that limiting eating to a small window isn't necessary. Just reducing it to a 10-hour window can greatly benefit health, improving energy levels, mood, hunger, and aiding in weight reduction. This unintentional calorie reduction occurs because late-night snacking out of habit or boredom is eliminated. On average, people reduce their energy intake by about 300 calories with time-restricted eating, leading to weight control and decreased risk of chronic diseases.
Additionally, giving the gut microbes a rest overnight is crucial for their recovery and repair, enhancing the gut barrier and immune system. Our ancestors typically didn't eat before 10 or 11 in the morning and stopped eating around 9 pm, demonstrating the importance of giving the body a break from food. Late-night snacking, often done out of habit or boredom, disrupts this natural rhythm and can be harmful to overall health.
Consistency in eating habits is key, whether through time-restricted eating or other forms of intermittent fasting. It's not necessary to be perfect or strict all the time, as occasional lapses are normal. The goal is to maintain these habits for the long term, rather than viewing them as short-term fads or trends. New research suggests that consistency in eating patterns is crucial for the success of intermittent fasting and overall health. That's why something like time-restricted eating, where you consistently eat within an acceptable window for your lifestyle, is better for you than the other type of intermittent fasting, where you go from one extreme to the other. Our bodies are primed to predict a typical eating pattern for you. For example, if you're a snacker like me, grazing throughout the day with a 12-hour eating window works best. However, for someone like Tim, who has a smaller eating window and longer fasting period without grazing, flipping to my diet wouldn't work well for him. Consistency in lifestyle habits, such as eating and sleep patterns, makes sense for our bodies. There have been more studies showing the benefits of time-restricted eating, even for skeptics like me. I plan to reduce my eating window to about ten hours based on this evidence. Obesity rates have tripled in recent decades, leading to numerous health issues and a significant financial burden. The food landscape we live in, filled with ultra-processed foods designed to be addictive, contributes to this problem. However, medications like GLP-1 can help reduce cravings and aid in weight loss for those with obesity or mild diabetes, despite potential side effects.
It is important to remember that healthy food choices are still crucial even when taking GLP-1, as nutrient deficiencies can occur if not addressed. By combining medication with a focus on real, nutrient-rich foods, individuals can not only lose weight but also improve their overall health and well-being.
Mindful drinking is another important aspect of maintaining a healthy lifestyle, yet it is often overlooked. Taking a thoughtful approach to alcohol consumption can have a positive impact on overall health and well-being. And what makes this topic so intriguing is the fact that many people underestimate the impact that beverages have on our daily calorie intake. Jonathan Wolf: Just to clarify, Sarah, we're not just referring to alcoholic drinks, correct? Prof. Sarah Berry: Absolutely. We need to be conscious of all the beverages we consume. In the United States, drinks make up 18% of our energy intake, which translates to 18% of our total calorie consumption. Jonathan Wolf: 18% is quite significant. Prof. Sarah Berry: Exactly. This data highlights a simple dietary adjustment that can greatly benefit our health. Currently, in the U.S. and similar to the U.K., 54% of our added sugar intake comes from beverages. By making changes to our beverage choices, we can effectively reduce our added sugar intake, which is a major health concern due to excessive consumption. Jonathan Wolf: Some may argue that they switched from high-calorie sodas to large coffees from popular chains, so this information might not apply to them. Prof. Sarah Berry: It depends on the type of coffee and its ingredients. For instance, a basic coffee like an Americano without added sugars or creams can offer health benefits. Studies consistently show that consuming three to four cups of coffee daily can significantly lower the risk of various health issues by 18 to 20%. Similar positive effects are seen with teas, particularly green tea. Even standard beverages from coffee chains can be detrimental if they contain excessive calories. Jonathan Wolf: So, if someone consumes high-calorie beverages daily, does that still reduce their risk of mortality by 18%? Prof. Sarah Berry: There haven't been studies specifically comparing such beverages to standard coffee, but based on existing research, the answer is likely no. Jonathan Wolf: Tim, the ZOE team conducted fascinating research on coffee. What were the findings? Prof. Tim Spector: Our research revealed that coffee consumption can be detected in an individual's gut microbiome, with a specific microbe named Lawsonibacter thriving on coffee. This linkage between a microbe and a food type is groundbreaking. Prof. Sarah Berry: This demonstrates how coffee, as well as tea, can benefit our health by nourishing our gut microbes. Prof. Tim Spector: Different foods impact individual gut microbes differently, creating a diverse ecosystem within our bodies. Additionally, the notion that milk is a health drink is being debunked by epidemiological studies. Prof. Sarah Berry: While milk consumption in moderation may not pose a problem, it's essential to be cautious about the additives in beverages from coffee shops, as they can be as unhealthy as eating a donut. Prof. Tim Spector: There is a growing variety of fermented drinks available, such as kombucha, water kefir, and milk kefir, which can enhance gut health. These alternatives offer a healthier choice compared to sugary beverages. Jonathan Wolf: Tim, why do you believe these drinks should be incorporated into people's diets in 2025? Prof. Tim Spector: These drinks serve as healthier substitutes for unhealthy beverages, encouraging individuals to make mindful and intelligent choices for their well-being. Tim Spector suggests incorporating fermented foods into your diet to benefit your gut microbes. Coffee and tea contain polyphenols that are beneficial for gut health. It is important to be mindful of hidden sugars, fats, and artificial sweeteners in drinks. Eating more plants is recommended for overall health, and it is possible to still eat meat in moderation. Consuming 30 different plants a week can improve gut health by providing a variety of nutrients and fiber to support a diverse microbiome. Plants are essential for feeding gut microbes and promoting overall health. Tim Spector explains that the focus has shifted from just getting any fiber in your diet to consuming a diverse range of fibers from various plants for optimal health. While it is possible to have a healthy diet as a vegan or vegetarian, it is also possible to include meat in moderation and still maintain good health. Eating meat excessively is not recommended, as it can lead to an imbalance in the diet and potentially have negative health effects. Processed red meat should be avoided, but a balanced approach to including meat in the diet is important.
The idea that we need extra protein is largely a myth perpetuated by marketing and the food industry. Most people already consume more protein than they need, while the real deficiency lies in fiber intake. Protein can be obtained from a variety of plant-based sources, and there is no need for protein supplements for the majority of the population. Snacking smarter involves choosing nutritious options that provide fiber and protein, rather than relying on processed snacks or protein bars. Snacking presents a great opportunity to improve our diets, as a significant portion of our energy intake comes from snacks. While many of us have healthy main meals, unhealthy snacks can undo our efforts. Research shows that snacking on healthy options like nuts, fruits, and vegetables can lead to better health outcomes and a healthier gut microbiome.
In a study, participants who switched from unhealthy snacks to nuts experienced a 30% reduction in predicted cardiovascular disease risk in just six weeks. It's important to focus on the quality and timing of snacks, as late-night snacking and mindless snacking can have negative health effects.
Being mindful of what and why we snack, choosing healthy options, and setting a "snack curfew" can help us snack smartly. Additionally, incorporating foods like mushrooms, kimchi, rye bread, nuts, and extra virgin olive oil into our diets can further improve our health.
7 Expert Tips for Healthy Eating in 2025
At ZOE, we believe in the power of healthy fats. Our food is packed full of heart-healthy oils and polyphenols, which have been shown to have numerous health benefits. We are not afraid of fat here at ZOE - in fact, we love adding healthy fats to our meals.
Another key aspect of healthy eating is enjoying what you eat. Foods like dark chocolate can be both delicious and good for you if consumed in moderation. It's all about finding a balance between pleasure and nutrition.
One essential addition to your diet is Daily 30, ZOE's plant-based supplement. This supplement is packed with plant diversity, providing you with added confidence in your dietary choices. It's easy to incorporate into your daily routine and can make a significant impact on your overall health.
Reducing ultra-processed foods, giving yourself an eating window, and making mindful food choices are all crucial steps towards a healthier lifestyle. Calorie counting is no longer the best approach - focus on quality over quantity when it comes to food.
Drinking mindfully and snacking smarter are also important factors to consider. By incorporating more plants into your diet and cutting back on excessive meat consumption, you can support your gut health and overall well-being.
Protein intake should not be a major concern, as most people already consume more than enough protein in their diets. Snacking is not necessarily unhealthy, but it's essential to make smart snack choices and avoid late-night snacking.
By following these expert tips, you can make significant improvements to your diet and overall health. Embrace a balanced approach to eating in 2025 and watch your well-being thrive.
