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

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. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ Follow ZOE on Instagram . 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 55:48 Tip 6: Are you getting enough protein? 59:07 Tip 7: Start eating these healthy snacks 01:03:50 Add these foods to your plate 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks Mentioned in today's episode Ultra-processed foods cause weight gain and increased energy intake associated with reduced chewing frequency: A randomized, open-label, crossover study , (2024) published in Diabetes, Obesity and Metabolism Counting hours or calories? Metabolic regulatory role of time-restricted eating in adults with overweight and obesity: a systematic review and meta-analysis , (2024) published in Critical Reviews in Food Science and Nutrition Changes in food preferences and ingestive behaviors after glucagon-like peptide-1 analog treatment: techniques and opportunities (2024), published in International Journal of Obesity The potential effects of chlorogenic acid, the main phenolic components in coffee, on health: a comprehensive review of the literature (2017), published in European Journal of Nutrition Differential peripheral immune signatures elicited by vegan versus ketogenic diets in humans (2024), published in Nature Medicine Have feedback or a topic you'd like us to cover? Let us know here . Episode transcripts are available here .