DeepSummary
The episode begins with a tribute to the late Michael Mosley, who was known for his ability to explain science in an understandable way and empower people to proactively improve their health. The host, Jonathan Wolf, is joined by Michael Mosley and Tim Spector to discuss four key habits that Mosley has found to be effective in improving health.
The first habit discussed is taking cold showers, which some research suggests may have benefits for the immune system and mental well-being, though the science is not conclusive. Mosley and Spector also talk about the potential benefits of deep breathing exercises for reducing anxiety and improving mood.
Other habits covered include the benefits of having plants and gardening, as well as the importance of exercise. Mosley and Spector emphasize that the enjoyment and effectiveness of exercise can vary greatly from person to person due to factors like genetics and personal preferences.
Key Episodes Takeaways
- Cold showers and cold water exposure may have benefits for the immune system and mental well-being, but the science is still emerging.
- Deep breathing exercises can help reduce anxiety and improve mood.
- Having plants and gardening has been linked to improved mental health and potentially better gut health.
- The enjoyment and effectiveness of exercise can vary greatly from person to person due to factors like genetics and personal preferences.
- Simple habits like brisk walking, slowing down during certain exercises, and finding enjoyable physical activities can help make exercise more achievable.
- Building habits into one's routine and finding ways to make them enjoyable is key to sustaining healthy behaviors.
- There is no one-size-fits-all approach to improving health; personalization is important.
- Further research is needed to better understand the mechanisms and individual variations in response to these habits.
Top Episodes Quotes
- “So cold showers and also cold water swimming has become incredibly fashionable, though it has been around for a very, very long time. In the Romans, used to practice having warm dips, followed cold dips and things like that, so lots of enthusiasm for it.“ by Michael Moseley
- “There are quite a few epidemiology studies about depression and that being lower or protected by people who live in the country rather than urban areas, and having gardening as a hobby. So actually, gardening as a hobby has come out of a number of surveys as being protective from your mental health.“ by Tim Spector
- “The reality seems to be that walking down is in and of itself quite a serious form of exercise. And so I thought that was kind of, just kind of wonderful and weird. And one of the lessons you draw from it is when you're doing the press up and the squat, what you want to do is really slow down the descent. That actually a lot of the benefit comes from when you're going down, not from when you're going up.“ by Michael Moseley
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Episode Information
ZOE Science & Nutrition
ZOE
6/13/24
After the tragic news of Michael Mosley's passing, we are re-releasing our episode with him, originally released in March 2023:
If you had to do just one thing to improve your health, what would it be?
Our busy lives mean it can be difficult to keep up healthy habits, and with so much conflicting advice out there it’s tricky to separate fact from fiction. In today’s episode, Jonathan is joined by medical doctor, journalist, and presenter Michael Mosley, who is alongside ZOE regular Tim Spector, to discuss Michael’s four key habits to improve our health.
Michael’s latest book ‘Just One Thing’ explores these habits and has seen him speak to singing scientists and eccentric iceman to healthy habit experts and evangelists. And of course, being Michael, he tried every habit out himself. We talk about which methods are the most effective, which he has incorporated into his life, and how he makes his new habits stick.
If you want to uncover the right foods for your body, head to zoe.com/podcast and get 10% off your membership.
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Timecodes:
00:00 Tim Spector's tribute to Michael
01:01 Introduction
01:55 Quick Fire Questions
05:15 Are cold showers good for you?
06:48 How long do you need to be immersed in cold water for the benefits to work?
8:20 Can cold showers improve mental wellbeing?
11:30 Potential dangers of cold water swimming
12:45 Do cultural differences present different outcomes across the world?
13:58 Can these small stressors help us?
14:27 What is the theory behind this working?
16:15 Will this work for everyone or is this very personalized?
18:30 What effects does breathing have on your health?
19:55 How breathing exercises affect our brain
22:27 How do you keep up the breathing exercises?
23:27 ZOE app breathing exercise
25:40 Is there a difference between breathing through your nose and your mouth?
27:20 How important are plants and nature for our health?
30:25 Can exposure to nature improve things like mental health and even gut health?
32:00 Can herbs also help improve our health?
32:47 What are the benefits of exercise?
33:30 What are endo-cannibinoids?
34:41 Are preferences for exercise genetic?
36:12 Is it endorphins that make us feel good after / during exercise?
37:31 How exercise affects us is extremely personalized
39:42 How do we encourage people who don't enjoy exercise to do it?
41:13 Tips to improve your exercise routines
44:08 Are there benefits to walking downhill?
46:42 Summary
Michael Mosley’s book 'Just One Thing' is available to buy here
Episode transcripts are available here