🥦 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.

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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