Inside the daily routine of the world’s best nutrition doctor - the 6 things you need every day to cut your risk of cancer & dementia

What does a healthy daily routine really look like?In this episode, world-leading nutritionist Dr Federica Amati shares what she eats in a day, from breakfast to dinner, and her six everyday habits that may lower your risk of cancer, dementia and help you live longer. No 4am alarms, cryotherapy chambers, or other protocols - you’ll learn simple tips and trends you can skip. Federica walks us through a normal day, from waking up to bedtime, and gives you six pillars of a healthy lifestyle to focus on to reduce your risk of chronic disease.Learn how Federica builds a healthy morning routine that cuts your chronic disease risk by 80%, how to put together a quick lunch, pick snacks that keep you full, and slip oily fish into meals you already love. Plus, her simple wind-down rules for better sleep.Which big habits are you missing while you chase the small ones?🌱 Try our science-backed and tasty wholefood supplement Daily30🌿Let your gut microbes snack on the ZOE Gut Health BarBuild healthy habits. Download the ZOE app today 👉 Join ZOEFollow ZOE on Instagram.Timecodes00:00 Intro04:45 Circadian rhythms: what your hormones expect every 24 hours06:50 The 6 lifestyle habits that prevent 80% of chronic disease10:10 Why sleep scientists want to scrap the clock change13:14 Coffee on an empty stomach: science vs. social media myths14:46 Is eating the exact same breakfast every day bad for you?16:57 The high-protein, high-fibre breakfast you can make in seconds19:05 The no-cook lunch for busy workdays20:35 Are pre-cooked grain pouches healthy?23:10 Does microwaving fermented foods destroy their benefits?25:26 The science of beans: how fibre shuts down hunger for hours28:23 Why sandwiches cause an afternoon energy crash32:17 Is pasta actually bad for you? 36:04 The real reason you feel starving at 3 pm38:14 Nutritionist-approved snacks: sweet & savoury ideas that work40:22 The clinical evidence on red meat & cancer risk41:15 SMASH: the 5 oily fish to eat for omega-344:38 Tinned tuna: mercury risk & missing healthy fats46:52 Which cooking oil should you use? 49:19 Do gut microbes control your food cravings?50:45 The overnight fast: should you eat dinner earlier?52:50 The 1 screen habit that beats any sleep routine54:29 The healthy habit wellness influencers get wrong about longevity58:16 The single most overlooked life skill that makes healthy food cheaper📚Books by our ZOE ScientistsThe Food For Life CookbookEvery Body Should Know This by Dr Federica AmatiThe Appetite Reset by Dr Federica AmatiFood For Life by Prof. Tim SpectorFerment by Prof. Tim SpectorGood Mood Food (preorder) by Prof. Tim SpectorFree resources from ZOEThe Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guiltThe Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra Eating for Better Brain Health: Your brain-gut blueprintHow to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term healthLive Healthier: Top 10 Tips From ZOE Science & NutritionGut Guide - For a Healthier Microbiome in Weeks Better Breakfast GuideMentioned in today's episodeDaylight-saving Time & Health Identifying Beneficial & Adverse Effects, Eur J Epidemiol (2026) The Interplay between Early Mealtime, Circadian Rhythms, Gene Expression, Circadian Hormones, and Metabolism⁠, Clocks & sleep (2023)Episode transcripts are available here.

Inside the daily routine of the world’s best nutrition doctor - the 6 things you need every day to cut your risk of cancer & dementia

ZOE Science & Nutrition

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