One Health Tweak a Week Podcast

This week on One Health Tweak a Week, we’re talking about belly fat that isn’t just cosmetic - the visceral kind packed around your organs.

You can have a “healthy” weight on paper and still be quietly accumulating fat in the wrong place. Visceral fat sits deep in the abdomen and chest, wrapped around organs like the liver, intestines, pancreas and even the heart - and it’s strongly linked with insulin resistance, type 2 diabetes, abnormal blood fats, fatty liver disease, cardiovascular disease and more.

The frustrating part? Your waist can worsen while the bathro...

This week’s episode is a New Year check-in - a little different from the usual “here’s one tweak” format.

Over the past year, One Health Tweak a Week has grown into a lively, health-literate community: curious, sceptical of fads, and far more interested in what actually moves the dial than what’s merely trendy.

Looking back at comments and polls, a few patterns stood out. You loved the calm, practical food rules that make everyday decisions feel simpler. But some sticking points remain stubbornly common - especially sleep (waking in the night) and long stret...

After eleven months of sending out weekly “health tweaks”, I did the slightly uncomfortable thing: I looked back and asked what actually changed in my own life.

This is a Christmas special, and it’s not a lecture. It’s a behind-the-scenes, mildly embarrassing report card on what happened when evidence-backed ideas met real life: deadlines, preferences, and the strange power of the bakery section in Marks & Spencer.

You’ll hear about the tweaks that genuinely stuck (including my new hard rule on microwaving food in plastic, and how that accidentally turned me into a “jar person”...

Most of us know we “sit too much”, but how much is too much - and can a daily walk or gym session really cancel it out?

In this episode, I dig into what the research actually says about long days spent sitting and your risk of early death, heart disease, type 2 diabetes and cancer. We’ll look at where the risk curve really starts to bend upwards (spoiler: it’s lower than you might think), and why you can be physically active and still sedentary if most of your waking hours are spent in a chair.

I’l...

Is all this effort to “eat healthier” actually worth it - in years of life, not just in vague virtue points?

In this episode of One Health Tweak a Week, we dig into two big pieces of research that try to answer exactly that. Using data from hundreds of thousands of people in the UK and six other countries, researchers modelled what happens to life expectancy when you move from a typical Western diet to something healthier - and then to a fully “longevity-optimised” plate.

We’ll talk through what the numbers really say: why realistic...

Some people can fall asleep anywhere, any time. For everyone else, there are two main weak spots that make nights miserable: getting to sleep in the first place, and waking at 3–4 am and not getting back off.

In this episode, we’ll walk you through a joined-up, practical plan for both.

We’ll start with the quiet culprits that wire you up during the day - social jetlag, naps, caffeine, alcohol, late meals and screens - and how they set you up for “tired but wired” nights and early-morning wakefulness.

From there, we build a re...

You probably know the feeling: you’re exhausted, you’ve tried all the usual sleep tips… and yet your brain refuses to get the memo.

In this episode, we’re not adding more “sleep hacks” to the pile. We’re asking a different question: what if your problem isn’t sleep, it’s timing?

I’ll walk you through the two systems that quietly run your nights - sleep drive (how long you’ve been awake) and your circadian clock (your internal 24.2-hour metronome). We’ll look at how indoor days, late screens, irregular meals, naps, lie-ins and weeken...

If you’re not sleeping well, chances are you’ve already tried the basics - less caffeine, fewer screens, maybe even a magnesium supplement or two. But what if the problem isn’t your bedtime routine… but something deeper you haven’t yet spotted?

In this episode, we walk through a 7-step self-audit to help you figure out what’s really going wrong with your sleep - and why. You’ll learn how to:

* Identify your true sleep pattern (is it falling asleep, staying asleep, or waking up exhausted?)

* Spot lifestyle, hormonal, or emotional fact...

Can your diet really change how acidic your body is? And if so… should you care?

This week, we’re diving into the alkaline diet - the wellness trend that claims eating “alkaline-forming” foods (like leafy greens and lemons) and avoiding “acid-forming” ones (like meat, cheese, and eggs) can lower your cancer risk, improve your bones, balance your hormones, and even cure reflux.

But how much of that is science… and how much is marketing theatre?

We’ll unpack what the alkaline diet actually is, what a PRAL score measures, and why your blood pH isn’t s...

Naps can be magic - or a mistake. In this episode of One Health Tweak a Week, we dive into the science behind daytime naps: when they help, when they harm, and how to get them right.

You’ll hear why short naps (under 30 minutes) can sharpen your focus, mood, and memory - even if you already sleep well at night.

But you’ll also learn about the darker side of daytime dozing: longer naps, especially those over 45 minutes, have been consistently linked with higher risks of cardiovascular disease, type 2 diabetes, obesity, and even premature deat...

Ever feel bloated or uncomfortable after what should have been a perfectly healthy meal?

It might not be your imagination - and it might not be gluten, dairy, or stress, either. In this episode, we’re talking about FODMAPs: a group of fermentable carbohydrates found in everyday foods like fruit, legumes, dairy, wheat, and vegetables like onions and garlic.

For most people, these carbs are beneficial. But for some - particularly those with IBS or sensitive guts - they can trigger symptoms like bloating, cramps, diarrhoea, or constipation.

We’ll unpack what FODMAPs are...

Do you really need 10,000 steps a day? The science just got sharper.

This episode breaks down the largest device-based analysis to date - hundreds of thousands of people across 88 studies - and the results might surprise you.

Turns out, the biggest drop in early death risk happens not at 10,000 steps, but much earlier. We’re talking steep gains by 6,000 steps, especially for heart disease, cancer mortality, and overall longevity.

But it’s not just about staying alive. We also cover what the data says about:

* Dementia risk, which continues to fall all...

Is eight hours of sleep really the ideal for adults - or just a widely accepted myth?

In this episode of One Health Tweak a Week, we examine what decades of high-quality research reveal about the relationship between sleep duration and long-term health.

Drawing on meta-analyses and cohort studies involving millions of participants, we explore why seven hours of sleep per night may be more consistently linked to better outcomes than the traditional eight. Across multiple conditions - including cardiovascular disease, type 2 diabetes, dementia, and all-cause mortality - the data show a U-shaped curve, with...

Most of have heard for years that carbs are the enemy. But what if cutting carbs wasn’t the key to ageing well - and might even work against us?

In this week’s episode of One Health Tweak a Week, we take a fresh look at the carbohydrate question through the lens of a massive new analysis from the legendary Nurses’ Health Study. This isn’t about fad diets or weight loss tricks - it’s about what helps you reach your seventies still sharp, still active, and free of major disease.

You’ll hear:

...

Most supermarket bread is marketed as wholesome - but a closer look tells a different story.In this episode we dig into the additives hiding in everyday loaves, from gluten boosters to “natural flavours,” and explain why one common preservative, calcium propionate, stands out. You’ll learn:

* Why even wholemeal bread qualifies as ultra-processed food

* How calcium propionate can disrupt blood-sugar control and weight regulation

* Simple ways to find - or bake - a cleaner, tastier loaf

Full charts and references are in the newsletter.

Please consider signing up. We’d l...

Monounsaturated fats don’t get much airtime.

Health advice tends to focus on cutting saturated fats or getting enough omega-3s - but hardly anyone talks about the fat we might need the most.

In this episode, we shine a light on monounsaturates: the overlooked fats found in olive oil, nuts, seeds, and avocados that could have a profound impact on your long-term health.

Drawing from large population studies - including one that followed nearly 200,000 people for over a decade - we explore how getting the right balance of fats may lower your ri...

“Eat the rainbow.”

“Thirty plants a week.”

These mantras are everywhere, from wellness blogs to Instagram reels. The idea sounds simple: the more variety on your plate, the healthier you’ll be. But does the science actually back that up?

In this week’s episode of One Health Tweak a Week, we dig into the research on dietary diversity - and what we find isn’t as neat and colourful as the slogans suggest. Yes, restrictive diets are risky: living mostly on meat and potatoes, or tea and toast, is a fast track to nutrient ga...

Tomatoes are one of the world’s favourite foods. From summer salads to steaming bowls of pasta, they show up everywhere.

But here’s the surprising part: that juicy raw tomato you slice onto your plate might actually deliver less of its most powerful nutrient than a spoonful of ketchup or a ladle of pasta sauce.

In this episode, we dig into the science of tomatoes, lycopene, and longevity.

You’ll hear why tomatoes have earned their reputation as a superfood - bringing potassium, vitamin C, folate, fibre, and antioxidant polyphenols to the table...

We joke about forgetting where we put the keys or why we walked into a room - but dementia is no laughing matter. It’s already the leading cause of death in the UK and climbing fast in most Western countries.

The common belief? Dementia is down to fate - age, genes, bad luck.The reality? Almost half of your dementia risk is within your control.

In this episode, we unpack the latest findings from The Lancet’s global dementia panel. Their report highlights 15 risk factors - from diabetes and blood pressure to less obvious ones...

This week, we’re diving into one of the most comprehensive pieces of nutrition research - Harvard’s 30-year study following more than 105,000 Americans to see how different eating patterns affect healthy ageing.

And here’s what I think is most important: while the Alternative Healthy Eating Index topped the charts, the real gold is in the details - a ranked list of individual foods linked to staying strong, sharp, and independent well into later life.

You can see how the foods stack up in the diagram below.

In this episode, you’ll learn:<...

Not all carbs are created equal - and one type might just feed your gut, steady your blood sugar, lower cholesterol, and reduce your risk of cancer.

This week, we dive into resistant starch: what it is, where to find it, and why it’s a nutritional sleeper hit.

You’ll learn:

* Why some starches act more like fibre (and why that matters)

* What happens when you cook, chill and reheat your carbs

* Which humble foods consistently show up in longevity studies

* Why Big Food is jumping on t...

🎙️ This Week on One Health Tweak a Week: Is Your Healthy Bread Really That Healthy?

You’ve switched to wholegrain. You buy seeded. You skip the white fluff. So your bread’s healthy… right?

Maybe not.

In this episode, we lift the lid on supermarket loaves - from those labelled “wholemeal” to your favourite organic sandwich bread - and ask: what’s really inside?

Turns out, even the brown, rustic-looking loaves marketed as healthy fall under the category of ultra-processed food. And while many of the additives used in modern breadmaking are harmless (som...

Are you running low on magnesium - without even knowing it?

Half of all adults in developed countries don’t get enough magnesium, and the consequences are anything but minor.

In this episode, we unpack what’s quietly become one of the most overlooked health risks of our time. Magnesium is essential for over 300 cellular processes - from keeping your heart beating steadily to regulating blood sugar, supporting sleep, calming the nervous system, and protecting your brain. Yet it’s slipped through the cracks of modern life.

You’ll learn:

* Why magnesiu...

We all know tea is good for us… don’t we? But which one - green or black - actually delivers the most health benefits? And could your daily cuppa be doing less than you think (or even undoing the good entirely)?

In this episode, we dig into the science behind the world’s favourite drink. We’ll look at how green and black tea compare on everything from heart health and brain ageing to cancer risk and weight loss. You’ll learn how caffeine, L-theanine, and antioxidants differ between matcha, sencha, and builder’s brew - and why more...

We all know the advice: brush your teeth twice a day for two minutes.

But is that really the best we can do for our oral - and even systemic - health?

In this week’s episode of One Health Tweak a Week, we dive into the science behind brushing: how often, how long, and how gently you should be brushing for optimal results. Spoiler: brushing more doesn’t always mean brushing better.

We’ll explore:

* Why plaque builds up so quickly - and why brushing once a day might not be eno...

Is your decaf doing more harm than good?

This week on One Health Tweak a Week, we’re diving into the surprising science of decaffeinated tea and coffee - and why your choice might matter more than you think.

If you’ve ever swapped to decaf to help with sleep, anxiety or bladder issues, you’re not alone. Decaf is on the rise, especially among younger and older drinkers alike. But not all decaffeination methods are equal - and some come with unexpected risks.

In this episode, we explore:

* How decaf is act...

We’ve all heard it: a glass of red wine is good for your heart. Maybe even a few are fine. It’s comforting. It’s culturally baked in. But is it true?

In this episode, we’ll dig into the seductive myth that moderate alcohol is healthy, and unpack what the evidence really says. From flawed studies and industry spin to the way risk gets smoothed over in headlines, we’ll take a sober look at where that “protective effect” idea came from, and whether it still holds up.

This isn’t a finger-wagging lecture. If you...

Smoothies: health food or hidden hazard? If you’ve ever wondered whether your morning blend is helping or harming your health, this episode is for you.

What started as a personal frustration - being bombarded by online ads warning that “smoothies are the most toxic drink known to man” - led us down a science-backed rabbit hole. Are these claims nonsense? Or is there a sliver of truth beneath the clickbait?

In this episode, we look into the science of fruit in all its forms: whole, juiced, and blended. We explore why health authorities limit fruit...

Confused about salt? You’re not alone. This week, we unpack the conflicting headlines and scientific feuds around sodium, blood pressure, and cardiovascular risk. Discover:

* Why the controversy over salt won’t die

* The truth behind the so-called “U-shaped curve”

* What happened when the UK slashed salt - and why the progress stalled

* Simple, science-backed tweaks to eat less salt without sacrificing flavour

Spoiler: this isn’t about bland food or scare tactics - it’s about reclaiming your palate and your long-term health.

🎧 Tune in now for an honest...

We love eating out. It’s convenient, social, and sometimes even feels like self-care. But what if your weekly takeaway habit or dinner reservation is quietly working against your long-term health?

In this week’s episode of One Health Tweak a Week, we’re unpacking the science behind restaurant and takeaway meals - and it’s more revealing than you might expect.

From oversized portions and hidden sugars to the stealth health risks of even “fancier” meals out, we look at how not-cooked-at-home food is affecting your weight, blood pressure, metabolic health and even your mood. (Spoil...

A small handful of nuts a day can slash your risk of early death by 17% - but which ones should you choose? In this episode, we break down the surprising science behind nut nutrition, from calories that don’t count (really) to which nuts are best for brain health, protein, heart health, and more. We tackle common concerns - weight gain, cholesterol, cost - and give you a smart, budget-friendly guide to getting the most from your daily handful.

You’ll learn:

* Which nuts support your goals: protein, fertility, brain health, and beyond

* How...

What if the most empowering thing you do today only took 90 seconds - and made you more resilient to everything else?

In this episode, we explore the science and psychology behind cold showers: why they don’t stop you getting sick, but might help you bounce back faster; how they train your stress response and sharpen your mood; and why doing one hard thing each day might just make life feel a little easier.

From ancient rituals to Dutch research to personal hesitation, we cover the grit, the gain - and how to actually start (wi...

Are you using mouthwash the right way - or wondering if you should be using it at all? In this episode, we explore the surprising science behind one of the most common (and most misunderstood) oral health habits.

We’ll explore:

* When mouthwash really helps protect your teeth—and when it does absolutely nothing

* Why that minty fresh feeling might be quietly raising your blood pressure and increasing your long-term health risks

* The critical role of your oral microbiome in heart health, metabolic function, and more

* How to choose a mo...

Fish has a reputation as a health food — but are we eating it the right way?

In this episode, we explore how to get the most from fish, without the downsides. From omega-3s to mercury, cooking methods to sustainability, you'll learn how to make smarter, safer, and more effective choices.

We’ll cover:

* How much fish you should eat

* Which types deliver the most benefit — and which to limit

* Why cooking style matters more than you might think

* How to balance health gains with environmental impact

W...

Science-backed advice, simple steps, real results. Subscribe to One Health Tweak a Week today and take the guesswork out of healthy living.

Half of all women experience depression during the menopausal transition.

That statistic alone should stop us in our tracks. But too often, depression during menopause goes unseen, even by the women experiencing it. It's misread as stress, fatigue, disinterest. It's masked by busyness, silence, or the pressure to simply "cope."

In this episode of One Health Tweak a Week, we take a deeper look at the silent weight so...

What if a five-second daily snack could lower your risk of dying early by 17%?

No hype, no supplements — just nuts.

In this episode, we dig into the surprisingly powerful science behind a food most of us ignore. You’ll learn:

* The exact amount shown to deliver the biggest benefits (spoiler: it’s not much)

* How nuts support heart health, brain function, weight control, and more

* Why eating more of them won’t make you gain weight — and might even help you lose it

* How few people are actually g...

Phthalates are everywhere — in your food, your shower, your storage containers… even your medication.They’re used to make plastics flexible and fragrances last longer — but research shows they can disrupt hormones, affect fertility, and are now even linked to early death.

In this episode, we break down:

* What phthalates are and how they get into your body

* The surprising places they hide (yes, even your olive oil)

* Why dose matters — and how cutting your exposure helps

* Practical, evidence-backed tips to reduce your daily load

This one might feel...

It’s not just what you eat — it’s when.

In this episode, we dive into the surprising science behind meal timing, and why eating close to bedtime could quietly sabotage your metabolism, weight loss efforts, and long-term health — even if you’re eating the same number of calories.

You’ll learn:

* Why your circadian rhythm matters more than your dinner clock

* How late-night meals impact fat storage, hunger, and blood sugar

* The difference between early birds and night owls (and who’s at greater risk)

* Practical tips to shift...

In this episode, we’re uncovering the truth about breakfast. Whether you skip it or think you’re doing it right, you could be making critical mistakes that steal years from your life.

I’ll break down what decades of research reveal about the link between breakfast habits and longevity—and share the ultimate breakfast formula for boosting your health, extending your lifespan, and starting your day the right way.

Tune in to learn:

✅ Why skipping breakfast—or eating the wrong kind—could be silently harming your health.

✅ The surprising connection between breakfas...

Are your cooking oils helping or hurting your health?

Most advice focuses on smoke points — but that’s not the whole story.

In this episode, we dig into the science behind thermal stability, fat composition, and LOPs (the nasty byproducts formed when oils break down under heat).

Find out which oils are best for cooking, which to avoid, and how to maximise both flavour and health benefits.

Confused about what to eat? You’re not alone.

Between social media hype and conflicting health advice, it’s hard to know what’s actually good for you.

But here’s the good news: the fundamentals of healthy eating are simple — and getting them right could help you live longer and healthier.

In this episode, we’ll break down the two most powerful dietary shifts you can make to cut your risk of early death in half.

It’s simpler than you think.

We banned trans fats — but did we simply swap them for something just as dangerous?

Food manufacturers quietly replaced trans fats with synthetic fully hydrogenated and interesterified fats — but here’s the catch: no one really knows if they’re safe. Early animal studies suggest they could increase weight gain, mess with blood sugar, and even impair memory.

In this episode, we dive into the hidden health risks of synthetic fats, why they’re still flying under the radar, and — most importantly — how you can spot them and make smarter choices at the supermarket.

Science-b...

Are the fats you eat fuelling or fighting inflammation?

Chronic inflammation is a silent driver behind heart disease, Alzheimer’s, type 2 diabetes, and more—and the fats in your diet play a bigger role than you might think.

In this episode, we break down:

✔️ The overlooked connection between fats and inflammation

✔️ Which fats to ditch (and why they’re making things worse)

✔️ Which fats to prioritise to help cool inflammation

✔️ Simple food swaps and smarter cooking methods that make a real difference

The right fats can help you lower dis...

🚨 Is your ‘microwave-safe’ plastic actually safe? Spoiler: Not really.

In this episode of One Health Tweak a Week, we uncover the hidden dangers of microwaving food in plastic—including how hormone disruptors, microplastics, and chemical leaching could be affecting your health.

🎙️ You’ll learn:

✔ Why ‘microwave-safe’ doesn’t mean human-safe

✔ How plastic can impact fertility, metabolism, and cardiovascular health

✔ The simple swap that drastically reduces your exposure

⚡ Quick tweak, big impact. Hit play to find out what’s really happening when you reheat in plastic—and what to do instead.

📢 Enjoyed thi...

You carefully choose healthy ingredients. You avoid processed junk. But what if I told you that the way you cook your food could be undoing all that effort?

In this episode, we’re breaking down:

✅ The toxic chemicals created when grilling, frying, and smoking food.

✅ How some of these compounds are also found in cigarette smoke and exhaust fumes.

✅ The real-life data linking high-heat cooking to cancer, heart disease, Parkinson’s and Alzheimer’s.

✅ Simple tweaks to keep flavour while drastically cutting your risk.

If you love a good barbecu...

Fish oil supplements are everywhere—promising better hearts, sharper minds, and even a longer life. Some studies say they work. Others? Not so much.

A new study just made headlines, suggesting that omega-3 supplements (along with vitamin D and exercise) could slow biological aging. Sounds amazing, right?

But here’s the part no one’s talking about: the study was small, limited to super-healthy Swiss 70-year-olds, lasted just three years and relied on an algorithm to measure biological age. Yet, this hasn’t stopped journalists and wellness bloggers from hyping fish oil as the new...

Artificial sweeteners promise all the taste of sugar—without the weight gain, diabetes, or cavities.

But what if they weren’t just failing to protect your health—what if they were actively harming it?

71% of Americans consume sugar substitutes, believing they help with:

* Weight loss

* Blood sugar control

* Oral health

* Avoiding sugar’s negative effects

* Sticking to a low-carb or keto diet

Here’s the problem: Not only do artificial sweeteners not deliver on these promises, but they might be making things worse.

In th...