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 📚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