8 ways to eat better in 2026 | Prof. Tim Spector and Prof. Sarah Berry

What if small changes to how you eat in 2026 could help you feel more energetic, less hungry, and more in control of your health? In this episode, we ask Professor Tim Spector and Professor Sarah Berry a simple question: which everyday food habits make the biggest difference to how we feel? Tim and Sarah outline the eight key principles that inform their approach to eating well and share clear, practical science in a way that’s easy to follow. You’ll hear simple tips you can try at home, like how to build a balanced breakfast, add more plants to your meals, and choose small habits that are easier to stick to over time. What is one easy change you could try in 2026 to feel a little better? 🌱 Try our new plant based wholefood supplement - Daily30: https://zoe.com/daily30?utm_medium=zoe_podcast&utm_source=podcast_platform&utm_campaign=d30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram | https://www.instagram.com/zoe/ Timecodes 00:00 Can food really add healthy years to your life? 04:20 How changing your diet at 40 adds a decade of health 07:25 Why mindful eating isn’t a wellness fad 12:40 Why ‘30 plants’ beats five a day 14:10 Feeding your gut like a living ecosystem 16:35 Can adding plants cancel out an unhealthy meal? 17:40 Why 30 plants is the sweet spot 19:30 What makes processed food high risk? 21:40 How processing tricks your brain into overeating 23:45 Why ultra-processed foods make you eat 25% more 25:05 Why diet drinks aren’t as harmless as they seem 26:50 How ZOE measures processed food risk 29:35 How to spot risky processed foods without the app 30:20 Simple food swaps that make a big difference 31:40 Why calorie counting fails long term 33:40 How adding calories can reduce hunger 35:00 Can you lose weight without counting calories? 38:40 What is an eating window? 41:10 Why a 12-hour overnight fast works 42:30 Why consistency matters more than perfection 44:15 What ‘eat the rainbow’ actually means 47:00 How food diversity shapes your gut microbes 52:00 Why protein quality matters more than quantity 59:00 Why fermented foods are so powerful 01:06:20 The eight principles that tie everything together 📚Books by our ZOE Scientists The Food For Life Cookbook | https://amzn.to/4amfIMX Every Body Should Know This by Dr Federica Amati | https://amzn.to/4blJsLg Food For Life by Prof. Tim Spector | https://amzn.to/4amZinu Ferment by Prof. Tim Spector | https://amzn.to/4hU1Df5 Free resources from ZOE: How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health | https://zoe.com/2026?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=How to eat in 2026 Live Healthier: Top 10 Tips From ZOE Science & Nutrition | https://zoe.com/freeguide?utm_medium=podcast&utm_source=youtube&utm_campaign=freeguide Gut Guide - For a Healthier Microbiome in Weeks | https://zoe.com/gutguide?utm_medium=podcast&utm_source=youtube&utm_campaign=gutguide Better Breakfast Guide | https://zoe.com/breakfastguide?utm_medium=podcast&utm_source=youtube&utm_campaign=breakfastguide ZOE’s Holiday Hosting Guide | https://zoe.com/holidayguide?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=Holiday_Hosting Mentioned in today's episode ZOE’s protein guide | https://zoe.com/learn/how-much-protein-do-you-need-zoe-guide Reducing Calorie Intake May Not Help You Lose Body Weight, Perspectives on Psychological Science (2017) | https://pmc.ncbi.nlm.nih.gov/articles/PMC5639963/ The ZOE BIG IF Study, MDPI (2024) | https://www.mdpi.com/2504-3900/91/1/120 Fermented Food Consumption Is Associated With Improvements in Bloating, Hunger, Energy and Mood in the General Population, CDN (2025) | https://cdn.nutrition.org/article/S2475-2991(25)02608-3/fulltext Association between ultraprocessed foods consumption, eating disorders, food addiction and body image: a systematic review, BMJ (2024) https://bmjopen.bmj.com/content/14/12/e091223 ZOE ferment study | https://zoe.com/learn/zoe-study-fermented-food?srsltid=AfmBOopi63BMzJJFaETBdgT1x1RaxcML6CRDtjBQ1FhyZ2IExI2Ic1OB New microbiome breakthrough from ZOE, thanks to community science | https://zoe.com/learn/new-microbiome-breakthrough Butter vs. seed oils: New evidence | https://zoe.com/learn/butter-vs-seed-oils-new-evidence Are all heavily processed foods bad? What you need to know | https://zoe.com/learn/not-all-upfs-are-equal-health ZOE’s gut bug clusters | https://zoe.com/learn/gut-bug-clusters-gut-microbiome Have feedback or a topic you'd like us to cover? Let us know here: https://gf6hx47iu5g.typeform.com/topicsuggestion Episode transcripts are available here: https://zoe.com/learn/category/podcasts