How to eat in 2024: 7 essential strategies | Prof Tim Spector and Dr Sarah Berry

Happy New Year! Thinking about extreme dieting this January? Think again. There are easy ways to eat well and boost your immune system while still enjoying every mouthful.

In today’s episode, Tim and Sarah break down seven essential strategies for eating healthily in 2024. They also debunk common misconceptions, emphasize the importance of food quality, and encourage you to focus on the sheer enjoyment of what you eat.

Dr. Sarah Berry is an associate professor in the department of nutritional sciences at King's College London and chief scientist at ZOE. Prof. Tim Spector is one of the world's top 100 most cited scientists and scientific co-founder of ZOE.

Timecodes:
00:00 Introduction
03:29 Why does what we eat matter?
05:06 Are most people in the West eating well?
06:55 What are the risk factors of a bad diet?
08:35 Strategy #1: Food is more than fuel
11:58 Food is an energy source for our gut microbes
15:46 Strategy #2: Fat is not your enemy
19:20 Breaking the low-fat diet myth
22:51 Strategy #3: Eat more Plants
26:32 What are plant-based foods?
31:17 Strategy #4: Reduce ultra-processed foods
36:00 What are the food guidelines with ultra-processed food?
41:03 Strategy #5: Reduce your blood sugar spikes
44:42 Which carbohydrates are healthy?
53:43 Strategy #6: Eat fermented foods
58:11 Do probiotics have the same effect as eating fermented foods?
1:02:04 Strategy #7: Stick to an eating window
1:10:25 Summary

Mentioned in todays episode:

The Big IF Study from ZOE

[elbotho]

TLDW:
1. Food is more than fuel (08:35)
2. Fat is not your enemy (15:46)
3. Eat more Plants (22:51)
4. Reduce ultra-processed foods (31:17)
5. Reduce your blood sugar spikes (41:03)
6. Eat fermented foods (53:43)
7. Stick to an eating window (1:02:04)

[karenlouisefletcher]

I’m a support worker for people with learning disabilities.
It breaks my heart that there isn’t more focus on quality food.

[sarahcronshaw]

I started about 6 months ago after following your channel and a couple from the US. I am now cooking everything from scratch, very little sugar to no sugar where possible No seed oil just extra virgin and butter, full fat cheese, Greek yogurt and fermented foods. I’m eating more and off prescribed medication I thought I’d be on for life. The changes that my body is experiencing is incredible - on the inside and out! I did over Christmas have a bleak and enjoyed going out for a couple of really nice meals - choosing carefully. Honestly if I can do it anyone can. Happy new 2024 to all.

[jacquelinewhittaker]

Five minutes into the program and I've already had my first chuckle....which will maybe also help me to live longer. It was when Tim sucked in his breath and said that 'even at age 40' it wasn't too late to make those changes. Gosh. So old! Happy New Year from a 72 year old.

[dorothybutterfield]

What I like about Sarah is she is always positive

[doracsiky]

I agree with all that's been said, but I would still emphasize more on the elimination of added sugar, as part of strategy #5. Thank you ZOE for what you're doing in keeping the hope alive that the war against 'food' and pharma industries can still be won. I associate the two as they are partnering really well: the former makes you sick, the latter provides the 'medicines' for life you need to take to stay sad story.

[paganqueen]

I have never enjoyed eating first thing in the morning but always felt I was doing wrong for my health. Since watching your channel I now have "permission" to eat how my body is telling me to. I don't eat anything until 5.30 pm and stop eating at 11.00 pm, sometimes earlier/later but not much. I have one main meal and a snack later on. Maybe some nuts or cheese. I have coeliac disease so I may have some gluten free toasted bread. I also restrict my carb intake and ferment my own food. Cabbage, onion, peppers, etc. Which I keep in the fridge and snack on or have with a meal. I now enjoy my food so much more. I look forward to eating instead of just doing it because it what you are "meant" to do. I have lost a stone in weight over the course of a year. May sound like a long time but I haven't been trying to lose weight. I am also feeling so much better in myself. Never felt so healthy at 58 years old.

[eddiestringer]

We’ve noticed shopping in Iceland ! 40 freezers full of burgers pizzas pies chicken nuggets chips waffles croquets meat etc etc then 6 freezers with vegetables

[mariajosecrispinalonso]

Thank you for all these practical information!!
I' m a Spanish doctor who works in the field of diets and have to admit that I'm giving more andmore ZOE advices to my patients ( I also suggest them to see your YouTube channel).
You are doing such a great job!!!
Thank you very much!!!

[janellison]

I embarked on an anti-inflammatory diet about 3 years ago to help manage my rheumatoid arthritis. It was gradual and not overly restrictive. The only inflammation biomarker that my rheumatologist was tracking at the time was ESR. When it decreased significantly over an 8 month period, my rheumatologist said he doubted my diet changes contributed. I should note that it was the lowest level ever in the 14 years he had been treating me. Granted, I did also make other lifestyle changes to decrease stress level, but still I was a bit dismayed by his seeming dismissal. In additional, has never discussed nutrition with me. (My being a nurse does help.)

[tumblindaisy]

Zoe, Tim, Sarah, and the Poo Doctor have changed my life. Now, everyone that I know, knows all I talk about is eating well. Every day at work, I open my lunch box, and someone says "so healthy". Thank you so much for FINALLY giving us something that makes sense, something that helps us eat the right thing. This, along with smart intermittent fasting has made a monumental change in my life. Just like you recommend, take it slow. Don't go cold turkey. It took me one whole year to really, fully redefine my diet. It too me that long to incorporate all the things that made it easy too. I make my own yogurt, kefir, saurkraut, sourdough bread, beans, as well as some fun stuff like a sugar free apple jam. And It's easy. Each day I do one or two things that makes it an easy way to eat healthy every day. Thank you thank you thank you.

[klandry]

Eat whole food and forget about calories! No processed food and no added sugar. Eat only when you’re hungry and watch your weight drops

[hazelallen]

Now a year on from doing the ZOE testing and program and the only 'diet regime' that i have easily maintained and has been truly life changing. Worth every penny when you see how your beneficial it is to your health and well being. GPs blood tests have confirmed how amazing my improvements have been and wearing a glucose moniter and learning how to control sugar spikes has reduced my HSBA1 results from 38 to 34 in 4 months!

[L.A.]

We need to teach everyone how to grow food. So many healthy foods can be grown in small spaces and even under lights indoors or even on an apartment patio in pots with a few cheap seeds. I know for a fact how organically clean it is when I eat it and my own greens/ veggies taste so much better.

[matthewcreelman]

Back in early 2018, I made a change to my diet: I cut out ultra-processed foods, I cut out added sugar, I focused on eating more fruits and vegetables, and most importantly I let myself eat as much as I wanted. The results were amazing: I put on 40 pounds, going up to 320 on the scale.

I may be an outlier, but I can absolutely eat well over 4, 000 calories of real food, mostly plants, every day, or even more. For me, calorie tracking is absolutely necessary to maintain a healthy weight.

[lollyb]

I went WFPB 4 yrs ago, but I eat eggs now. I went into remission from a neurological autoimmune disease. Cutting out processed food and eating intuitively put me into remission.

[gaylefraser]

Thank you for this sound advice. Small changes can make a difference. I enjoy Zoe because it does not preach becoming obsessive about food and the approach is to set ourselves up for success.

[karenlaurance]

Really enjoyed this and think it will help many people. although I M a little surprised about the rather laid back approach to alcohol and sounds like they both drink quite a lot! Personally I find that life without alcohol greatly improves health physically and mentally. Hope they do a session on Alcohol and it’s effects on the body and mind at some point. Thanks for all you do.

[Leila-iems]

Over the last 4-5 months I have lost 8 pounds eating like this. I don’t eat sugar and I am no longer hungry all the time. Given that I have been over weight since hitting menopause this is definitely transformative.
I find Jamie Oliver 5 ingredient recipe books really helps as it’s simple and not fussy. You have to chose your meals wisely and I do eat some meat but it’s works so well.
A cook book from you with small amount of ingredients would be great, including breakfast, lunch and dinner 😊

[alisonburgess]

Very good - I'd possibly add one more - drink more water. I have and feel better for it. Most people are possibly walking around chronically dehydrated...