How to master healthy eating habits | James Clear, Atomic Habits

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Many of us want to make positive changes to our eating patterns in January. But it’s not easy. Ultra-processed 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 number-one New York Times bestseller Atomic Habits. Dr. Federica Amati is a medical scientist and an Association for Nutrition-accredited nutritionist, as well as the head nutritionist at ZOE.
If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program.
Follow ZOE on Instagram: / zoe
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 ultra-processed 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: amzn.to/3wJ3ujK
- Every Body Should Know This by Dr Federica Amati: amzn.to/4blJsLg
- Food For Life by Prof. Tim Spector: amzn.to/4amZinu
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com and we’ll do our best to cover it.

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Опубликовано:

9 июн 2024

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Комментарии : 99

@annetteheath4694 2 месяца назад

I watch the Zoe podcasts a lot. I love the common sense approach to giving us non scientific types useful and relevant information. I agree with some of the comments here, this is one of the best interviews so far. Thank you Zoe 😊

@tiffanylbacon 3 месяца назад

I changed my habits by changing my identity. Definitely work on becoming the person I want to be

@mariammel Месяц назад

Can you please share more. I want to do this but I am not sure how.

@bethanyelaine9949 2 месяца назад

in 2014 I made a New Years resolution to stop drinking diet soda. I have not had a single sip since. I think it depends on how big and how you mentally prepare yourself leading up to making the resolution. it was a mind game for me because I needed a marker and New Years sometimes can be that for people.

@u216 2 месяца назад

Incredible! 🎉🎉🎉

@carolined3058 Месяц назад

thirty years I stopped cold turkey with smoking as a preparation for pregnancy ; never touched a cigaret again.

@memphistnliving 2 месяца назад

I started following strategies in atomic habits MAy 2020. I've lost closer to 72+lb and keeping it off over last few years

@PerimenopausePlus 4 месяца назад

I came downstairs early this morning with my copy of Atomic Habits ready to start the exercises I’d been reading about before I went to sleep over the last several nights. I picked up my phone and noticed a YT notification for a new Zoe podcast and was torn - do I do this scheduled activity, or do I indulge in the podcast before getting down to it? Then I noticed the subject and recognised the face. I wholeheartedly recommend James’ book, Atomic Habits, for anyone interested in becoming a better version of themselves in any way. It’s easy to read and understand, and contains great exercises to carry out to get you on your way. I first read this a year ago and have the audiobook and a physical copy. My kitchen has been a different place to step into and my enjoyment of cooking vastly improved. Still have several things to work on but I’m doing so one step at a time. Thanks James, and thanks to Zoe for bringing James’ advice to an even wider audience.

@LT-kh1dc 4 месяца назад

Wow! James Clear on Zoe! Love it. His book "Atomic Habits" is pure energy and inspiration.

@BarryAnderson 2 месяца назад

Very high dietary fiber eating daily with high fluid intake between meals practicing your intermittent FASTING. And getting outside every morning in the SUN in NATURE to move your body EARTHING as I do in my bare feet and include resistance in your life daily as well. Get good SLEEP and connect intimately with Mother Nature daily and then in time you will see good blood work results in good time and never become a diabetic have obesity and heart disease including cancer. (NOTE ....BOYCOTT ALL FAKE AMERICAN CORPORATE PACKAGED ULTRA PROCESSED CRAP ....SECONDLY LEARN TO BECOME YOUR OWN CHEF WORKING IN YOUR KITCHEN DAILY. LEARN TO GROW YOUR OWN FOODS ORGANICALLY. I AM DOING THIS IN MY OWN LIFE FOR THE LAST 40 YEARS. ... THE WEIGHT LOSS INDUSTRY IN WHICH I HAVE NO PART OFF IS A FUCKING SCAM FOR YOUR MONEY. RUN AWAY FROM THEM.

@LT-kh1dc Месяц назад

@kcjd8659 🤔 what are you talking about? Well, you could be AI as far as one can tell online anyway. Bah!

@michellemeulman2013 4 месяца назад

This is just what I needed to hear today to build on what I’ve started the past couple of years. Thank you thank you! Just what I need.

@mrso6659 4 месяца назад

This conversation was one of the best I’ve listened to recently! I had many take away moments and I’m feeling hopeful about modifying my lifestyle as I move towards a more healthful future! Thank you Zoe team and guests for providing such great insights in your vlogs. ❤

@sophieclub3857 4 месяца назад

ZOE is the perfect example of MAKE IT FUN ! I love to learn and improve my health with you guys, your contents are so relevant, instructive and fun !

@nazeeniranfar2616 4 месяца назад

Great conversation, great guests, great tips . Many thanks to you all and specially to James for sharing with us his knowledge on building habits 🙌

@dustunderourfeet1819 4 месяца назад

Habits take a lifetime- brilliant.

@doracsiky 4 месяца назад

"Every action you take is a vote for the person you want to become"

@michellemeulman2013 4 месяца назад

I wrote a quote much like this quote, just a couple of years back. It changed my life. This is a new and refreshing way to say the same thing, and I’m going to put this one on my fridge. Thank you so much!

@dawnkeckley7502 4 месяца назад

Which is such a helpful mindset when looking to achieve a goal, such as fat loss, because it takes time. The other day, I said to my husband that every step in the right direction gets you closer to the goal. I try to focus on individual actions rather than stepping on the scale constantly to look for proof that my steps matter.

@doracsiky 4 месяца назад

@@michellemeulman2013 the fridge is definitely a strategic placement for this quote :)

@adacookingstyle168 4 месяца назад

Great video! This is information that I need, thank you ❤

@fzjohnson 3 месяца назад

Great video. It would've been nice to hear more from Federica too. Think I might purchase Atomic Habits now. 😊

@CristinaEzPT 4 месяца назад

Excellent episode ❤

@nanwang2286 4 месяца назад

Wonderful advice and I can apply them to so many areas of my life including diet and eating habits. I already implement some of the rules but it’s good to have a complete set of rules and system to refer to. I will certainly check the book out.

@EvaCottontail 3 месяца назад

I was just listening to this while going for my daily walk. I am trying to create a habit of walking 10k or more steps daily 😊 Terrific listen and it helped give me some perspective and tips how I should go about creating this new habit from being rather sedantary the past few years

@user-lu4wb1vw9b 4 месяца назад

this was Brilliant!

@roselilly8847 3 месяца назад

So lovely, great job!!

@belwynne1386 4 месяца назад

Very helpful!

@michelleosborne1431 Месяц назад

Atomic Habits is a great book. After I read that one, I read another book that quotes James Clear quite a bit, "The Power to Change: Mastering the Habits That Matter Most" by Craig Groeschel

@Badoura 4 месяца назад

one of the most resonating eureka moments for me was min 53 ... I no longer need to take omeprazole daily and only struggle if I eat some of my old favourites ... I don't think of them as forbidden but when I revisit them I find they just weren't worth the indigestion ... I've graduated from Zoe 403 and exploring the new 100 bacteria update on the app - loving the journey - so glad I found you

@tamardevane6635 4 месяца назад

Will I still be able to watch Zoe podcasts on RU-vid.,🤔😟?!

@terrytari1891 2 месяца назад

ZOE: James is our hero so don't hassle him, ok?!!

@rijd2304 3 месяца назад

A lot of poor eating habits are due to stress. Too much caffeine, alcohol, or sugar...and even certain unhealthy fats can get addicting...but sugar is a big culprit in spiking dopamine and insulin. It then becomes a loop: stressed ---> eat sugar, drink caffeine -----> greater stress -----> more sugar, more caffeine...and on and on. Mindfulness meditation seems to help me. The workbook called 30 Days to Reduce Stress by Harper Daniels is cool, and goes with Atomic Habits pretty well I thought.

@juliesimpson2122 4 месяца назад

Great discussion ...good all rounder.

@joann-di4jz 4 месяца назад

Very helpful ideas. Thank you.

@cheekysmith8559 4 месяца назад

Absolutely brilliant : ) life-changing

@ilonafender 4 месяца назад

Well spoken Federika you explain it well. I am sure we all need less UPF .

@wellbodisalone Месяц назад

Habits set the pattern for your life.

@MentalHealthandMeditationGuide 3 месяца назад

Nice video 👍👍👍

@amyshiyab2351 Месяц назад

How much of this can applied to someone with addiction? Or if a certain habit or behavior is linked to trauma ? How can you do food changes if struggling with eating disorders? Etc.

@kathrynlongstaff8298 4 месяца назад

Amazing - really helpful conversation to tie his work to our eating behaviours.

@anotherjewishsharpnicholas9425 4 месяца назад

I resonate with his point in the 55th minute. I always think about how different foods making me feel, how my dopamine is up after a good workout, how work raises my base dopamine levels, etc.

@Tommy__C_G 4 месяца назад

What a dude 👏🏼

@docgl8301 2 месяца назад

Is it really just changing a few habits, or changing your lifestyle to one you enjoy and makes you happy. Is the lifestyle built from changing some habits? yes, but Lifestyle is a lifelong approach to happiness. Are behaviors what we need to change more than habits? yes. These are just some of my thought from listening here today. Starting sooner rather than later in life is a good place to start, but everyday is the best day to start a new approach to things that make you feel better.

@Thaythichgiachanh262 4 месяца назад

Thanks for all your great advice. I really enjoy watching your videos, they provide a lot of knowledge and are very helpful on a daily basis in choosing food when shopping, etc. Thank you ❤✨

@tiararoxeanne1318 3 месяца назад

02:48 It is quite easy to change a habit. You do it all the time. You're changing your behaviour constantly based on the room or the people that you're around. What's quite difficult is to design your behaviour to your liking. To build and maintain successful habits, you need to: 1) Set identity driven goals. 13:02 The real reason why habits matter is that *_every action you take is a vote for the type of person you wish to become._* 13:08 Habits are the way in which you embody a particular identity. Focus on the identity or the lifestyle instead of the result. For examples: - Instead of thinking 'I want to be a person who have a six packs abs', thinking that 'I want to be a person who never miss workout'. - Instead of thinking 'I want to be a person who weight 50 kgs', thinking that 'I want to be a person who eat fruits instead of junk foods.' That way, you'll feel successful everytime you hit the gym or eat fruits, and not waiting until you achieve the desired weight loss or body shape. 2) 15:15 Change your habit over time based on the seasons of your life. For example: In college, you want to be a person who were physically active, so you hit the gym 4x a week 1 or 2 hours each time. After entering the work market, you become more busy. To still be active physically, you need to adjust your workout habit. Maybe you hit the gym at night after working hour instead of in the morning. Maybe you squeeze your training into HIIT instead of cardio to get more result, etc. 27:24 _4 Laws of Behavioural Change:_ 1) 27:31 Make it *_obvious_* 2) 27:42 Make it *_attractive_* 3) 27:52 Make it *_easy_* 4) 28:01 Make it *_satisfying_* 29:30 To break a bad habit you need to inverse the above laws: 1) Make it invisible 2) Make it unattractive 3) Make it difficult 4) Make it unsatisfying

@Dandelion-- 4 месяца назад

Superb

@cindyharrison4191 4 месяца назад

I tried to download it but every time it says something went wrong

@DemeterN 4 месяца назад

Wonderful! So much of life is showing up day after day

@alblee 4 месяца назад

The lighting on Jonathan, or the video chroma, seems off.

@LetThoseOatsRoll 4 месяца назад

My craving for junk disappeared after changing my diet to a focus on fibre and microbiome. My microbes were running the show....now I'm the one running (well, voluntarily exercising anyway, ha)

@bonnieboyd8399 4 месяца назад

What do you eat now?

@wojtek1582 4 месяца назад

@@bonnieboyd8399 I suppose that lot of plants - veggies, fruits, legumes, nuts, whole grains, mushrooms

@chuckkolb1270 4 месяца назад

Wisdom from a human perspective.

@starmanjesus5679 4 месяца назад

federica brava, meravigliosa donna 😊

@shannon4830 4 месяца назад

Great practical tips for making healthy habit changes ❤

@ilonafender 4 месяца назад

Change for life.... Good point.

@crazygoat85 4 месяца назад

"It's not about demonising the food industry". Well, it absolutely fucking is!

@zarimohammadinia2120 4 месяца назад

🙏🌱🌿

@dunphyc3 4 месяца назад

Not walking 20 seconds to get your phone is interesting; unfortunately I would walk to the moon for a kebab 😅

@jaanireel 4 месяца назад

00:00 Changing our social circle can impact our eating habits 09:39 Healthy eating can be made more enjoyable by incorporating novelty and dynamic contrast in food textures, 16:48 Focus on improving gut health through a variety of foods, limit ultra-processed foods, and make good habits obvious 29:00 Building healthy eating habits involves making good habits obvious, attractive, easy, and satisfying 35:33 Optimizing your environment and social circle can make healthy habits easier to stick to 43:35 Start small, be kind to yourself, and aim for an 80% success rate in building healthy eating habits, with no need for food restrictions. 52:32 Enjoying life and feeling good about positive behaviors is essential for creating healthy eating habits 01:02:28 Model healthy eating habits for kids

@no-oneinparticular7264 4 месяца назад

I have saved money and am losing weight by stopping a friendship with someone who felt the need to have a meal whenever we went shopping together. I put 1kg on and now am losing it again.

@janetderouin4949 4 месяца назад

Yes❤

@plants_and_wellness1574 3 месяца назад

I would love to know the percentage of NDEers who go vegan or stop eating meat after their first experience. From all the stories I’ve listened to, it seems to be about 50/50. I would love to know why some are so passionate about not eating meat when they come back while others don’t think it matters.

@deanban 4 месяца назад

I thought you had Black Lively on the show for a second there. Good show!

@BarryAnderson 2 месяца назад

"Your Food for Thought and Then Some ..... Holistic Chef Barry Anderson of Phuket Thailand Ditch the breads and bakery you cannot find them growing on trees in nature. Ditch your microwave and toaster. Ditch all of your packaged altra processed corporate SAD foods. Learn to be your own chef like what Holistic Chef Barry Anderson of Phuket Thailand has been doing for the last 45 years of his life. Thank You "

@anitahernandez1207 4 месяца назад

Focus on the version you want to be...so far really liking this discussion. 😁

@TheKitschBitsch 4 месяца назад

I started a vegan high fiber organic fasting diet. I am shocked with how quickly I adjusted. I will be started fermented food, as well. My question is can I cheat with ice cream 😬 once a week and change my gut micro biome for the bad. I hope not, but am prepared for the the truth

@ds6882 4 месяца назад

🙏❤️X

@BarryAnderson 2 месяца назад

I think you know me now that I do not PULL any Punches simply because for decades the SYSTEM in place for far too long has decimated my friends and family they should be still alive today but they followed the horrific medical and food system that is so embedded into our lives today all by design. It is all about personal accountability.

@kathya1956 4 месяца назад

I can overeat natural foods. Not crappy processed ones.

@ilonafender 4 месяца назад

Not everyone actually needs to lose weight. Some of us Zoe fans are a normally healthy weight. Just wanna keep healthy into our older age, dude!

@katebeirne1678 3 месяца назад

Frederica didn’t get much of a look in!

@pheart2381 4 месяца назад

Un-highly-processed food actually stops me being hungry or having cravings,so I dont really need self-control a great deal. I have the occasional treat or splurge on something of course. Its not supposed to be punishment.

@doracsiky 4 месяца назад

I can totally relate - once I almost totally eliminated added sugar, my life has changed. And whereas I was totally prone to cravings in the evening (I was a sugar junkie, really), now these are gone - but I eat plants, legumes, whole grains, some fruits, fish,. The conclusion is the same: WHAT you eat makes all the difference.....

@darrenwalshe8513 2 месяца назад

Yep processed foods makes us eat more, it's as simple as that 😢

@BarryAnderson 2 месяца назад

Dear ZOE, I am a 45-year WEIGHT LOSS EXPERT of personal and client experience bar none. My future RU-vid channel will document my progress and success story to help your followers and my own followers. So in a nutshell, my height is only feet 3 inches in height and I lost a horrific 185 whopping pounds. YES True and documented on my Twitter X account. Forty-five years ago today, I was forced against my will to be confined to a hospital ICU quarantined confinement. Shut gunned intravenous with broad-spectrum antibiotics for over a month around the clock 24/7. YES, I lived a life of PURE HELL being so FAT SICK, and nearly DEAD myself. My LIFE story will be in more detail later.

@80y3r9 21 день назад

Wonky pictures 😬

@batuhanefe6911 4 месяца назад

I mean, no matter how healthy life you have dont come up with, eat brocoli instead of oreo

@raniahmmouda1652 Месяц назад

. Et,. ,😅😅

@enjoythedreamlife5658 Месяц назад

My Resolution is Open a Gym January 1st, Sell Memberships - Close Gym March 31st and April 1st Transfer memberships to My Pub and Sell Beer memberships😂😂😂😂😂. People's Resolution last 3 months and need change

@H-jb4tf 3 месяца назад

Here is that stupid word again. Hack? Are we computers to be hacked?

@theinconsequentialrunner 4 месяца назад

Oh no, you've started with the cheap and tacky video intros of half sentences. I thought that was incongruent with your culture. Pity.

@LetThoseOatsRoll 4 месяца назад

Agreed, annoying and embarrassing

@ilonafender 4 месяца назад

Just try listening to whole of the podcast. That's just a hook to get people's attention, so NOT "incongruous with British culture"

@williammcfarlane6153 4 месяца назад

Lol... you can see how principally inconsistent a person who supports capitalism has to be when trying to acknowledge harm of a capitalistic Enterprise while saying that you shouldn't demonize the capitalistic Enterprise!! 🤦‍♂️

@tonylatimer1308 4 месяца назад

Oh no, Tim and Jonathan! What has this podcast become? What was all that razzmatazz bo***cks at the start. I had to switch off.

@bb2021 4 месяца назад

Don't waste your time! Instead listen to talks from Chris van Tulleken who talks far more honestly about UPF. and the activities of this 'food'. This talk is very much parroting the old sort of info and advice that you could read in Cosmopolitan 30 years ago - clean out your cupboards, put your yoga mat where you can see it ... bla bla bla. Change YOUR habits. So back to blaming the individual not the manufacturers. Not one mention of the deliberately manufactured addictive nature of UPFs. Back to the 1960s attitude to the tobacco industry. We don''t want to stigmatise food companies ... Why? They use the same marketing techniques as the tobacco industry did! To an equally if not more deadly effect and crashing the NHS. Skip this and just follow Chris van Tulleken. Waste of an hour. Sorry Jonathan.

@frogmouth 4 месяца назад

Ive listened to Chris . He is good but it isnt either or.. i didnt find it useless and a lot of it resonated with things i have done intuitively

@bb2021 4 месяца назад

@@frogmouth I feel this is OK if a person wants to tweak their eating habits. But to my mind, adds nothing new to decades of old hints and tips that can be found in any magazine. It says nothing to people with diet induced severe health problems. Nor touches the enormous problems individuals, the NHS and society face caused by UPF. Cutting edge science it ain't.

@bb2021 4 месяца назад

@@dennisward43 Exactly. Until we do see and treat these 'food' manufucturers as we eventually did the tobacco industry, the damage will contunue to individuals, the NHS and society. This sort of talk is just too soft and is actually a chap talking about habits when he has written books about habits. I'm not sure what the Dr's angle was. Children? She saw the problem I think but shoved it back at individuals when, in reality many, not all but many, are mildly or heavily addicted to this processed sludge. Just as the manufacturers intend.