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.🌱 Try our new plant based wholefood supplement - Daily 30*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune systemLearn how your body responds to food 👉 zoe.com/podcast for 10% offFollow Tim on InstagramFollow Sarah on InstagramFollow ZOE on InstagramTimecodes:00:00  Introduction02:30  Why does what we eat matter?04:14  Are most people in the West eating well?05:45  What are the risk factors of a bad diet?07:20  Strategy #1: Food is more than fuel10:38  Food is an energy source for our gut microbes14:25  Strategy #2: Fat is not your enemy18:00  Breaking the low fat diet myth21:30  Strategy #3: Eat more Plants25:11  What are plant based foods?29:56  Strategy #4: Reduce ultra processed foods34:38  What are the food guidelines with ultra processed food?39:18  Strategy #5: Reduce your blood sugar spikes42:59  Which carbohydrates are healthy?52:00  Strategy #6: Eat fermented foods56:25  Do probiotics have the same effect as eating fermented foods?1:00:22 Strategy #7: Stick to an eating window1:08:43  SummaryMentioned in todays episode:The Big IF Study from ZOEHave feedback or a topic you'd like us to cover? Let us know hereEpisode transcripts are available here