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Many of us want to make positive changes to our eating patterns in January. But it’s not easy. Ultraprocessed foods, for example, are everywhere. So how can we make healthy habits stick?

In today’s episode of ZOE Science & Nutrition, Jonathan is joined by James Clear and Dr. Federica Amati, who offer strategies for overcoming obstacles and changing the way we eat, so we can all have longer, healthier lives.

James Clear is a writer, speaker, and author of the numberone New York Times bestseller Atomic Habits. Dr. Federica Amati is a medical scientist and an Association for Nutritionaccredited nutritionist, as well as the head nutritionist at ZOE.

If you want to uncover the right foods for your body, head to https://joinzoe.com/podcast and get 10% off your personalized nutrition program.

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Timecodes:
00:00 Introduction
01:46 Quickfire round
04:54 – New Year’s Resolutions
09:05 – Why is it hard to achieve goals? What role do food companies play?
14:25 – Identity driven goals
19:38 – The challenge ultraprocessed foods pose
28:43 – How to think about making changes to support New Year’s resolutions
32:04 – James’ 4 laws, make it: obvious, attractive, easy, satisfying
37:44 – Make it obvious: how your community affects your habits
45:09 – Make it easy
48:55 – How many times do you need to do something to make it a habit
56:40 – How can we approach healthy food with our children?
59:58 – Summary and outro

Books:
Atomic Habits by James Clear: https://amzn.to/3wJ3ujK
Every Body Should Know This by Dr Federica Amati: https://amzn.to/4blJsLg
Food For Life by Prof. Tim Spector: https://amzn.to/4amZinu

Is there a nutrition topic you’d like us to explore? Email us at [email protected] and we’ll do our best to cover it.