One Health Tweak a Week Podcast

Ben Jones MD PhD
  • 5.0 (1)
  • Nutrition
  • Updated Daily

One straightforward, science-backed tip for a longer, healthier life - direct from an MD PhD to you each week. newsletter.onehealthtweakaweek.com

  1. 1d ago

    Fibre Is Linked to Longer Life. Are You Getting Enough?

    Fibre has spent decades with an image problem. For many of us, it still means roughage, bran cereal and keeping the bowels moving. In this episode, we look at why that view is far too narrow. We explore the evidence linking higher fibre intake with lower risks of cardiovascular disease, type 2 diabetes, colorectal cancer and premature death, and ask the obvious question: is fibre itself helping, or is it simply travelling with an otherwise healthy diet? We also look at intervention studies showing that specific fibres such as psyllium and oat beta-glucan can lower LDL cholesterol, explain how fibre can affect cholesterol and blood sugar despite the fact that we don’t digest it, and unpack why “fibre” is really a family of substances with different physiological effects. We also take a more sceptical look at the popular microbiome and short-chain-fatty-acid story, where the human evidence is less tidy than the headlines suggest. Finally, we look at how much fibre most of us actually eat, why 25–30g/day may be better thought of as a minimum target than an optimum, and the simple first step we’d suggest before trying to change your diet: work out where you’re starting from. Science-backed advice, simple steps, real results. Subscribe to the One Health Tweak a Week newsletter today and take the guesswork out of healthy living. Get full access to One Health Tweak a Week at newsletter.onehealthtweakaweek.com/subscribe

    Fibre Is Linked to Longer Life. Are You Getting Enough?

  2. Sep 12

    You Bought the Protein Powder. Now What?

    Protein powder is everywhere, but knowing whether you actually need it, how much to take and where it fits into your diet is much less straightforward. In this episode, we look at how to use protein supplements in a practical, targeted way. We follow an active retired couple as they work out their daily protein needs, track what they normally eat and discover that they don’t need more protein at every meal. Breakfast is the main weak spot, lunch is usually fine, and dinner often needs only a small top-up. We work through the numbers, including why a partial scoop may make more sense than blindly following the serving size on the tub, and explain why leucine becomes more important as we get older. We also tackle a common source of confusion: how a daily target of around 1.2g/kg fits with recommendations to aim for roughly 30–40g of protein at a meal. Finally, we look at when an evening protein supplement might be useful, why food is often the better answer for smaller gaps, and why resistance exercise still matters if the goal is to preserve muscle and strength. The aim is to give you a simple blueprint for working out where protein powder genuinely helps, and where it doesn’t. If you’d like the 10g protein top-up cheat sheet for inside your kitchen cabinet door, you can download it here as a printable PDF: 10g protein top-up cheat sheet - US letter10g protein top-up cheat sheet - A4 Science-backed advice, simple steps, real results. Subscribe to the One Health Tweak a Week newsletter today and take the guesswork out of healthy living. Get full access to One Health Tweak a Week at newsletter.onehealthtweakaweek.com/subscribe

    You Bought the Protein Powder. Now What?

  3. Sep 5

    Are You Chasing the “Healthiest” Bean and Missing What Matters?

    Beans, lentils and chickpeas all have a healthy reputation. But if you’re standing in front of a supermarket shelf wondering whether black beans are better than cannellini, or whether dried beans are worth the extra effort, the choice can start to feel more complicated than it needs to be. In this episode, we take a practical look at how the main legumes compare nutritionally, including calories, protein, fibre and key micronutrients. We’ll see why there probably isn’t a single “best” bean, although lentils, borlotti beans and split peas do have a modest edge in a few areas. We also look at the one comparison where the differences are more noticeable: dried versus canned beans. We’ll cover what canning does to protein and other nutrients, when that might matter, and why convenience still deserves a place in the decision. Then we get into the useful bit: which legumes work best in soups, curries, chilli, ragù, salads and creamy dishes, plus how to prepare dried beans safely. The aim isn’t to optimise your bean cupboard. It’s to help you find a few legume-based meals you genuinely enjoy enough to make again. Science-backed advice, simple steps, real results. Subscribe to the One Health Tweak a Week newsletter today and take the guesswork out of healthy living. Get full access to One Health Tweak a Week at newsletter.onehealthtweakaweek.com/subscribe

    Are You Chasing the “Healthiest” Bean and Missing What Matters?

  4. Aug 29

    The Bean Swap Linked to a Longer Life

    Beans and lentils have one of the strongest reputations in healthy eating. But how much difference do they actually make to long-term health? In this episode, we look at the evidence linking higher legume intake with a lower risk of premature death, including statistical models suggesting that relatively modest reductions in risk could add up over decades. We also examine the cardiovascular evidence, which is more mixed than you might expect, and the more consistent effects on LDL cholesterol and other metabolic markers. The most interesting part of the story, though, may be what legumes replace. Studies suggest that swapping some red or processed meat, or eggs, for beans, lentils or chickpeas could offer greater benefits than simply adding legumes to your existing diet. We’ll look at why, and whether you can make those swaps without sacrificing protein. We also tackle two of the main reasons people hesitate to eat more legumes: concerns about so-called “anti-nutrients” and the fear of digestive discomfort. Most of those worries are overblown, although there are a few important preparation rules worth knowing. The practical goal: work towards roughly 100g of cooked legumes a day, mainly by using them as a replacement food. Science-backed advice, simple steps, real results. Subscribe to the One Health Tweak a Week newsletter today and take the guesswork out of healthy living. Get full access to One Health Tweak a Week at newsletter.onehealthtweakaweek.com/subscribe

    The Bean Swap Linked to a Longer Life

  5. Aug 22

    Which Protein Powder Should You Buy - Without Wasting Money or Risking Your Health?

    Choosing a protein supplement shouldn’t be complicated, but the shelves suggest otherwise. Whey concentrate, isolate, hydrolysate, pea, soy, rice, blends, collagen, mass gainers, added sweeteners, sodium, heavy metals - it’s easy to lose sight of what actually matters. In this episode, we break down the choices and show which differences are meaningful and which are mostly marketing. We’ll look at why whey concentrate is usually the simplest dairy option, when whey isolate makes sense, and why plant proteins can work perfectly well despite the familiar claim that they’re “incomplete”. We’ll also look at leucine, why it matters more as we age, and how much protein powder you may actually need once you take the protein already in your meal into account. We also cover what to look for on the label, including sodium, artificial sweeteners and unnecessary additives, plus the recent concerns about lead, cadmium and other heavy metals in protein powders. The aim is simple: to help you choose a protein supplement that fits your needs, without paying for marketing you don’t need - and without taking more powder than is useful. Science-backed advice, simple steps, real results. Subscribe to the One Health Tweak a Week newsletter today and take the guesswork out of healthy living. Get full access to One Health Tweak a Week at newsletter.onehealthtweakaweek.com/subscribe

    Which Protein Powder Should You Buy - Without Wasting Money or Risking Your Health?

  6. Aug 15

    Could Ultra-Processed Food Be Ageing You Faster?

    Can eating lots of ultra-processed food make your body age faster? Several recent studies suggest it might. Across large US, UK and Italian datasets, people eating the most ultra-processed food tended to have biological-age profiles several months older than those eating the least. In this episode, we look at what “biological age” actually means, how researchers estimate it using blood biomarkers, DNA methylation and telomere length, and why these measures are useful without being precise personal clocks. We’ll then work through the strongest studies, including one involving more than 16,000 US adults in which each additional 10% of daily energy from ultra-processed food was associated with 0.21 extra biological years. We’ll also explore what may be driving the association. Excess body fat appears to explain roughly a quarter to a third of the effect, while poorer diet quality accounts for only part of the remainder. Other possibilities, including inflammation, altered food structure, microbiome changes and chemicals from processing or packaging, remain plausible but unproven. This isn’t an argument for dietary purity. The practical question is which ultra-processed foods you eat most often, and which of those would be easiest to replace. Science-backed advice, simple steps, real results. Subscribe to One Health Tweak a Week today and take the guesswork out of healthy living. Get full access to One Health Tweak a Week at newsletter.onehealthtweakaweek.com/subscribe

    Could Ultra-Processed Food Be Ageing You Faster?

  7. Aug 8

    Could Swapping Some Eggs for Other Proteins Help You Live Longer?

    Last time, we looked at the complicated evidence around whole eggs and long-term health. This week, the obvious question is: what should you eat instead? In this episode, we move beyond generic lists of “healthy alternatives” and look at the different jobs eggs perform in real life. They’re quick, warm, savoury, satisfying and a convenient source of protein. Any useful replacement needs to account for that. We start with the lowest-friction option: keeping egg-based meals but using fewer yolks and more whites. From there, we look at substitution studies comparing eggs with nuts, legumes, whole grains, fish, poultry, and lower-fat dairy, and why some of these swaps are associated with lower risks of premature death, cardiovascular disease, and type 2 diabetes. We also cover the less helpful replacements. Swapping eggs for processed meat, red meat or full-fat dairy may move risk in the wrong direction. Finally, we tackle the protein question. You don’t need one ingredient to reproduce everything an egg provides. Protein adds up across the meal, whether that’s yoghurt with nuts and seeds, beans with whole grains, tofu with edamame, or one whole egg with extra whites. The aim is to find meals that are practical, satisfying and genuinely worth looking forward to. Science-backed advice, simple steps, real results. Subscribe to One Health Tweak a Week today and take the guesswork out of healthy living. Get full access to One Health Tweak a Week at newsletter.onehealthtweakaweek.com/subscribe

    Could Swapping Some Eggs for Other Proteins Help You Live Longer?

  8. Jul 23

    Egg Advice Is All Over the Place. What Should You Do?

    Are eggs good for you, or are they harmful? It sounds like a straightforward question. Unfortunately, the evidence refuses to give us one straightforward answer. In this episode, we look at why the health effects of eggs depend on far more than whether you eat them at all. How many do you eat - one occasionally or several every morning? Do you eat the whole egg or mostly the whites? Are they boiled or fried? Do they arrive with vegetables and wholegrain toast, or with bacon, sausages and butter? Your wider diet matters too. So do your age, cholesterol response and metabolic health; whether you have diabetes or cardiovascular disease; and even where in the world you live. These differences help explain why some large studies appear reassuring while others link regular egg consumption with greater cardiovascular and mortality risk. We separate what eggs genuinely offer from what their yolks bring with them, examine why dietary cholesterol never became irrelevant, and ask whether reassuring averages can conceal the risk to an individual listener. The useful answer lies beyond “eggs are healthy” or “eggs are harmful”. We work through the evidence and arrive at a practical way to decide how often whole eggs belong in your own diet - without turning breakfast into a nutritional battlefield. Science-backed advice, simple steps, real results. Subscribe to the One Health Tweak a Week newsletter today and take the guesswork out of healthy living. Get full access to One Health Tweak a Week at newsletter.onehealthtweakaweek.com/subscribe

    Egg Advice Is All Over the Place. What Should You Do?
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One straightforward, science-backed tip for a longer, healthier life - direct from an MD PhD to you each week. newsletter.onehealthtweakaweek.com

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