🥦 What should we really be eating? In this episode, Dr. Federica Amati breaks down the science of food, fibre 🌾, alcohol 🍷, and how your daily habits shape your long-term health 🧠. Plus, a sneak peek into the game-changing new ZOE app 📲—no blood tests required!
Dr. Federica Amati 🥗 is Head Nutritionist at ZOE, Nutrition Lead at Imperial College London 🏛️, and Head of Nutrition Science at Wellfounded Health 🧬. She’s the author of Recipes for a Better Menopause 📘 and Every Body Should Know This 📚—a Sunday Times bestseller 🏆.
WHAT YOU WILL HEAR
🧠 Real Talk on Everyday Nutrition – Learn how small daily choices around food can transform your long-term health.
🌾 Fibre: The Missing Link – Why almost everyone is lacking it and how to easily get more (no powders needed).
🍷 Alcohol: What Science Really Says – The facts behind booze and your body—and why less is always more.
📲 ZOE App Insights – A look at game-changing tech that predicts how you react to food without pricking your finger.
🍽️ Simple Tips You Can Start Today – From how to build your plate to smart swaps that support gut health and energy.
🔥 Why Food > Fads – Evidence-based advice that skips the hype and gives you tools that actually work.
KEY TAKEAWAYS
🥗 Nutrition is the #1 long-term driver of health.
🌾 96% of UK adults don’t get enough fibre—load up on nuts, seeds, pulses, and whole grains.
🧪 Dr. Federica Amati’s fibre supplement (via @ZOE) is a great option.
🚫 Alcohol offers zero health benefits.
⚠️ Cutting back—even from a few bottles a week—has a non-linear, drastic impact on your liver & brain 🧠.
🔄 The body starts recovering quickly once alcohol intake is reduced.
📚 Drink? by Professor David Nutt is a must-read on the science of alcohol.
🎧 Podcast pick: This is Powerful with Paul Sculfor—real talk on addiction & recovery.
🍲 When cooking, aim for 75%+ meals from scratch using whole ingredients.
🔮 New ZOE app will offer personalized nutrition guidance—no test kits or blood needed.
📊 ZOE has powered 70+ research papers and helped hundreds of thousands already.
📸 Instant food feedback: snap a pic or scan a barcode and get a health score in 3 seconds.
🥓 Avoid processed meats and added sugars—they cause long-term harm.
☕ Coffee lovers rejoice: it’s linked to better health outcomes.
🥑 A varied diet is key—diverse foods work synergistically for your health.
💊 Creatine = GOOD NEWS
🧑🏫 It’s shocking how little nutrition & cooking education is taught worldwide.
🔥🔥Fireside chat🔥🔥
Favourite Quote: Just do it
Unusual things that give pleasure: Cold showers & being useful to people
Favourite Book: The Body Keeps a Score
Favorite Movie: Searching for Sugar Man - mentions included: Life Is Beautiful & Cinema Paradisco,
Favourite Artist: Maria Callas
Italian Expresso: Mangiamo: let’s eat
Mentions:
Franco Fubini, Notoora, Henry Dimbleby, Zoe, Imperial College, Bryan Johnson, This is Powerful with Paul Sculfor World Cancer Research, Patrick Holden, Sustainable Food Trust, Henry dimbeby, Well Founded Health
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