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?
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Timecodes
00:00 Intro
04:45 Circadian rhythms: what your hormones expect every 24 hours
06:50 The 6 lifestyle habits that prevent 80% of chronic disease
10:10 Why sleep scientists want to scrap the clock change
13:14 Coffee on an empty stomach: science vs. social media myths
14:46 Is eating the exact same breakfast every day bad for you?
16:57 The high-protein, high-fibre breakfast you can make in seconds
19:05 The no-cook lunch for busy workdays
20:35 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 hours
28:23 Why sandwiches cause an afternoon energy crash
32:17 Is pasta actually bad for you?
36:04 The real reason you feel starving at 3 pm
38:14 Nutritionist-approved snacks: sweet & savoury ideas that work
40:22 The clinical evidence on red meat & cancer risk
41:15 SMASH: the 5 oily fish to eat for omega-3
44:38 Tinned tuna: mercury risk & missing healthy fats
46:52 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 routine
54:29 The healthy habit wellness influencers get wrong about longevity
58:16 The single most overlooked life skill that makes healthy food cheaper
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
The Appetite Reset by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Good Mood Food (preorder) by Prof. Tim Spector
Free resources from ZOE
The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt
The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
Mentioned in today's episode
Daylight-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.
