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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.

Get top tips for better gut health from ZOE Science & Nutrition — download our FREE gut guide.

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Timecodes:

01:46 – Quickfire round

04:39 – New Year’s Resolutions

08 :47 – Why is it hard to achieve goals? What role do food companies play?

13:04 – Self-identity driven goals rather than result driven

20:14 – The challenge ultra-processed foods pose

27:30 – How to think about making changes to support New Year’s resolutions

29:24 – James’ 4 laws, make it: obvious, attractive, easy, satisfying 

33:57 – Make it obvious: how your environment

40:00 – How you social circle and community affects your habits

43:50 – 3rd law: make it easy 

47:19 – How many times do you need to do something to make it a habit

53:13 – 4th law: make it satisfying

55:07 – How can we approach healthy food with our children?

58:27 – Summary and outro

Mentioned in today’s episode:

Atomic Habits by James Clear

Is there a nutrition topic you’d like us to cover? Email us at podcast@joinzoe.com, and we’ll do our best to cover it. 

Episode transcripts are available here.

Chelsea Handler takes on the latest news including the Taliban not liking their 9-5 lifestyle, Tucker Carlson complaining about the amount of POC federal judges, a Singapore man suing a woman for being friendzoned, and a TikToker mocking the SKIMS micro bikini. Supermodel and entrepreneur Ashley Graham shares why she chooses to be honest on social media.

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In this episode of STBYM’s The Monstrefact, Robert discusses the icrotic slime of Warhammer 40K’s Necromunda underhive…

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“We’re constantly being told that there are all of these threats around us, but the threats that the media and the police and certain large corporations want us to be focused on are not the things that actually most determine our safety.” Civil Rights Corps founder and executive director Alec Karakatsanis discusses how liberal publications and politicians are shaping the narrative that supports police funding and “copaganda.”

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Donald Trump rants about dangerous fruit in a deposition, Trevor highlights Rep. Madison Cawthorn's flurry of scandals, and Formula 1 racer Daniel Ricciardo discusses the Miami Grand Prix.

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Jordan Klepper goes to Ottawa, Canada, to find out what's motivating the truck drivers whose Freedom Convoy has severely interrupted the supply chain and ground the city to a halt.

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Explanations of resistance to social influence, including social support and locus of control.

All week, we’ve been running  “best of” episodes as part of our Taming Anxiety series – and this is the final episode in that series. 

Leslie Booker (who goes by Booker) is one of America’s leading dharma teachers. She’s worked with incarcerated and vulnerable youth, she’s done mindfulness and cognitive-based therapy work on Rikers Island, and she’s written about best practices for teaching yoga in criminal justice settings. She’s a graduate of three different training programs at Spirit Rock, including their four-year Retreat Teacher Training Program.

In this conversation, Booker makes the case that one of the most important, even life-saving, tools when it comes to dealing with anxiety is our ability to connect with other people. And - like the three characteristics, Booker argues that the experience of anxiety is inherently impermanent, unsatisfactory, and unreliable (or, in Pali, it has the characteristics of anicca, dukkha and anatta). Understanding this fundamental truth, she says, can help us see our anxiety with more clarity, and therefore relate to it more skillfully. Booker also explains why bringing awareness to our bodies can help settle us in our most anxious moments. 

Just a note: this interview was first recorded in May of 2021, so you may hear a few slightly dated references, but the topic of anxiety, for better or worse, is perennially relevant.  

Join Booker next week as we re-launch the Taming Anxiety Challenge, over on the Ten Percent Happier app. To join the Challenge, just download the Ten Percent Happier app today wherever you get your apps or by visiting tenpercent.com. If you already have the app, just open it up and follow the instructions to join!

Full Shownotes: https://www.tenpercent.com/podcast-episode/leslie-booker-repost

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From June 2021, Dulcé Sloan and Roy Wood Jr. talk about how Black creators are dealing with having their content co-opted by white people on TikTok, from dance moves to stand-up comedy.

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The Senate Parliamentarian drops a minimum wage hike from the latest COVID-19 relief bill, and Trevor examines why America's minimum wage has remained effectively stagnant since the 1980s.

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From his one-hour stand-up special Detroit. NY. LA., Michael Kosta talks about the struggle of growing up middle-class, living with his parents, staying wet in New York City and more.

Full special available now at http://cc.com/michaelkosta.

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Trevor highlights California's inmate firefighters, Cory Booker talks about his 2020 Democratic presidential campaign, and Edward Norton discusses "Motherless Brooklyn."

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Happy 50th Birthday Slimming World, plus how to survive a birthday celebration - be it yours or someone else’s! Do you really want your cake? Or are there other ways you could be ‘treating’ yourself besides food?

Presented by Clare Freeman and Anna Mangan. Produced by ASFB Productions.

House Democrats push for access to President Trump's tax returns, Ronny Chieng weighs in on food-based lawsuits in the U.S., and author Abby Wambachdiscusses "Wolfpack."

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