ZOE’s best health tips of 2025 - Part 2 | ZOE Science & Nutrition

This episode of the ZOE Science & Nutrition podcast recaps health insights from 2025 through interviews with experts. It covers Bryan Johnson's data-driven approach to health and aging, and explores the safety of experimenting with one's own health with Tim Spector. Sleep scientist Sophie Bostock discusses the critical role of sleep and offers practical tips for improving sleep quality, debunking the cheese-nightmare myth. Dr. Sarah Berry and Jonathan analyze the impact of oats on blood sugar levels, highlighting the benefits of less processed oats. Finally, Dr. Tomiko Katsumoto shares findings from a trial on arthritis, emphasizing the benefits of a lifestyle program focused on diet, exercise, and stress management, while Dr. Vonda Wright explains the importance of muscle mass for blood sugar control and overall health. The episode concludes with an offer for a free ZOE gut health guide.

Outlines

Part 1: Health Optimization, Measurement

Part 2: Science of Sleep

Part 3: Nutrition, Blood Sugar

Part 4: Arthritis, Lifestyle Medicine

Part 5: Muscle Mass, Longevity

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ZOE’s best health tips of 2025 - Part 2

ZOE Science & Nutrition

Part 1: Health Optimization, Measurement

Bryan Johnson's Health Experimentation and Biological Markers

The Safety and Importance of Health Experimentation and Sleep

Part 2: Science of Sleep

The Physiological and Cognitive Impacts of Sleep Deprivation

Simple Steps to Build a Solid Sleep Foundation

The Role of Smartphones and Addressing Sleep Anxiety

Part 3: Nutrition, Blood Sugar

Debunking the Cheese and Nightmares Myth and Introducing the Oats Debate

Blood Sugar Response to Instant Oats

Mitigating Blood Sugar Spikes with Paired Ingredients and Less Processed Oats

Part 4: Arthritis, Lifestyle Medicine

Introduction to Arthritis and its Different Types

Lifestyle Interventions for Arthritis

Positive Outcomes and Dietary Recommendations from the Arthritis Trial

Part 5: Muscle Mass, Longevity

Additional Dietary Recommendations and the Importance of Muscle Mass

The Importance of Body Composition and Muscle Preservation

Workout Routines for Muscle Protection and Episode Conclusion

Free ZOE Gut Health Guide

ZOE’s best health tips of 2025 - Part 2

ZOE Science & Nutrition

Part 1: Health Optimization, Measurement

00:00Bryan Johnson's Health Experimentation and Biological Markers

Bryan Johnson's Health Experimentation and Biological Markers

04:27The Safety and Importance of Health Experimentation and Sleep

The Safety and Importance of Health Experimentation and Sleep

Part 2: Science of Sleep

07:23The Physiological and Cognitive Impacts of Sleep Deprivation

The Physiological and Cognitive Impacts of Sleep Deprivation

10:22Simple Steps to Build a Solid Sleep Foundation

Simple Steps to Build a Solid Sleep Foundation

13:29The Role of Smartphones and Addressing Sleep Anxiety

The Role of Smartphones and Addressing Sleep Anxiety

Part 3: Nutrition, Blood Sugar

15:52Debunking the Cheese and Nightmares Myth and Introducing the Oats Debate

Debunking the Cheese and Nightmares Myth and Introducing the Oats Debate

19:22Blood Sugar Response to Instant Oats

Blood Sugar Response to Instant Oats

22:34Mitigating Blood Sugar Spikes with Paired Ingredients and Less Processed Oats

Mitigating Blood Sugar Spikes with Paired Ingredients and Less Processed Oats

Part 4: Arthritis, Lifestyle Medicine

25:59Introduction to Arthritis and its Different Types

Introduction to Arthritis and its Different Types

28:33Lifestyle Interventions for Arthritis

Lifestyle Interventions for Arthritis

32:31Positive Outcomes and Dietary Recommendations from the Arthritis Trial

Positive Outcomes and Dietary Recommendations from the Arthritis Trial

Part 5: Muscle Mass, Longevity

35:54Additional Dietary Recommendations and the Importance of Muscle Mass

Additional Dietary Recommendations and the Importance of Muscle Mass

39:39The Importance of Body Composition and Muscle Preservation

The Importance of Body Composition and Muscle Preservation

42:42Workout Routines for Muscle Protection and Episode Conclusion

Workout Routines for Muscle Protection and Episode Conclusion

46:27Free ZOE Gut Health Guide

Free ZOE Gut Health Guide