91 episodes

If time is tight, what's the one thing that you should be doing to improve your health and wellbeing? Michael Mosley reveals surprisingly simple top tips that are scientifically proven to change your life.

Just One Thing - with Michael Mosley BBC Podcasts

    • Health & Fitness
    • 4.8 • 112 Ratings

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If time is tight, what's the one thing that you should be doing to improve your health and wellbeing? Michael Mosley reveals surprisingly simple top tips that are scientifically proven to change your life.

Listen on Apple Podcasts
Requires subscription and macOS 11.4 or higher

    Snack Smartly

    Snack Smartly

    We are a nation of snackers and we tend to get a whopping 25% of our daily calories from our snacks. But surprisingly, snacking isn’t necessarily bad for our health. Dr Sarah Berry at Kings College London explores a pragmatic approach to snacking, and tells Michael how what you snack on and when you snack has the greatest impact on your health. You don’t have to stop snacking - just snack smartly by swapping in some less-processed options. Our volunteer Denise, a hotel facilities manager from Liverpool, tries to reap the benefits of better snacks.

    Series Producer: Nija Dalal-Small
    Science Producer: Catherine Wyler
    Researcher: Sophie Richardson
    Researcher: Will Hornbrook
    Production Manager: Maria Simons
    Editor: Zoe Heron
    A BBC Studios production for BBC Sounds / BBC Radio 4.

    Track Your Exercise

    Track Your Exercise

    Tracking your exercise is a simple and surprisingly effective way to motivate you to move more. Most of us own an exercise tracker, whether it’s the fitness app on our phone or a special bit of kit on our wrist. But how do they make us more active? Professor Carol Maher, from the University of Southern Australia, has found wearing an activity tracker really can encourage more physical activity. She tells Michael how the instant feedback allows people to take control of their activity levels. Michael learns the extra movement a tracker encourages can really help improve your brain power and reduce your risk of certain cancers and type 2 diabetes. Volunteer Rumbi opens her fitness app and steps out to see if it really works.
    Series Producer: Nija Dalal-Small
    Science Producer: Catherine Wyler
    Researcher: Sophie Richardson
    Researcher: Will Hornbrook
    Production Manager: Maria Simons
    Editor: Zoe Heron
    A BBC Studios production for BBC Sounds / BBC Radio 4.

    • 14 min
    Get an Early Night

    Get an Early Night

    Michael discovers his long-time penchant for an early night could have some real health benefits. If you are someone who could go to sleep earlier and simply put it off with an extra episode or phone scrolling, Michael recommends going to bed an hour earlier than normal because getting enough sleep deeply impacts your brain, protecting against depression and other neurological problems. Professor Esra Tasali at the University of Chicago's Sleep Centre, shares her research that sleeping an extra hour a night has been found to have an incredible effect on our appetite, reducing cravings often linked to weight gain. Our volunteer Dylan, who is very health and exercise conscious, is surprised to find a little more sleep every night could benefit his fitness routine.
    Series Producer: Nija Dalal-Small
    Science Producer: Catherine Wyler
    Researcher: Sophie Richardson
    Researcher: Will Hornbrook
    Production Manager: Maria Simons
    Editor: Zoe Heron
    A BBC Studios production for BBC Sounds / BBC Radio 4.

    • 13 min
    Eat Whole Grains

    Eat Whole Grains

    Michael discovers incorporating wholegrains into our diet, is a tasty swap that could really benefit our health. Wholegrains such as wholegrain pasta, bread and brown rice contain more fibre, vitamins and minerals, than refined grains. This simple swap can help reduce blood pressure, improve heart health and boost the gut microbiome. Michael talks to Dr Caleigh Sawicki, from the Brigham and Women’s hospital and Harvard Medical School, whose research suggests that the fibre consumption of wholegrains can keep us fuller for longer and this slow digestion could result in a lower increase in blood sugar.
    Series Producer: Nija Dalal-Small
    Science Producer: Catherine Wyler
    Researcher: Sophie Richardson
    Researcher: Will Hornbrook
    Production Manager: Maria Simons
    Editor: Zoe Heron
    A BBC Studios production for BBC Sounds / BBC Radio 4.

    • 14 min
    Do a Plank

    Do a Plank

    Michael adds a plank into his exercise routine and is surprised to learn of its huge benefits to our physical health.
    Dr Jamie O'Driscoll, a Reader of Cardiovascular Physiology at Canterbury Christ Church University, reveals how the plank is a form of isometric exercise, where muscles are held still, neither stretching nor contracting. Jamie shares his research that found these exercises, including the plank and the wall-squat, could massively reduce our blood pressure.
    Michael also explores how the plank can even be better than crunches or sit ups for your abs and core muscles. Our volunteer Penelope takes on the plank, excited to learn that this small addition to her fitness regime could yield great results.
    Series Producer: Nija Dalal-Small
    Science Producer: Catherine Wyler
    Researcher: Sophie Richardson
    Researcher: Will Hornbrook
    Production Manager: Maria Simons
    Editor: Zoe Heron
    A BBC Studios production for BBC Sounds / BBC Radio 4.

    • 14 min
    Drink Green Tea

    Drink Green Tea

    Michael takes a break to brew up a cup of green tea, warming up to its distinctive taste and its health benefits. Dr Edward Okello, from the Human Nutrition Research Centre at the University of Newcastle, reveals how green tea can benefit our brain power and health. Green tea contains the polyphenol EGCG (Epigallocatechin Gallate) and Professor Okello explains how this polyphenol inhibits a destructive enzyme which harms our brain cells. Michael also learns that a nice hot cup of green tea also induces calming brain waves, improves heart health and could even help delay dementia. Meanwhile, volunteer Jacqui enjoys the benefits of going green.
    Series Producer: Nija Dalal-Small
    Science Producer: Catherine Wyler
    Researcher: Sophie Richardson
    Researcher: Will Hornbrook
    Production Manager: Maria Simons
    Editor: Zoe Heron
    A BBC Studios production for BBC Sounds / BBC Radio 4.

    • 14 min

Customer Reviews

4.8 out of 5
112 Ratings

112 Ratings

plumearth01 ,

Love it

I just started listening to this podcast and have really been enjoying all of the tips which can be easy to incorporate into my busy lifestyle. I especially like to research behind it.

Derecognize ,

New research, concisely reported

This podcast probably gives the biggest return on listening time among the dozens of podcasts I subscribe to.

I follow health news, but this podcast reports on research I’ve never heard of, and it does it in a concise and compelling way. Plus, the episode titles make a great reminder system: just scroll back through past episodes for quick advice from the titles alone

Seattlemkp ,

Disappointed with the Prof Giles Yeo interview

In general I love this podcast and the guests that Michael invites.

Therefore I was quite surprised at the things left out of the most recent podcast on weight loss. I guess it’s a reflection of how specialized science and medicine have become that professor Yeo, whose field is genetics, did not mention the genomics of the gut microbiome and its potential impact on one’s weight.
Furthermore, well dutifully repeating the calories in and calories out hypothesis and critiquing it somewhat, he completely failed to mention ultra process foods which seems to be a curious omission in light of Chris van Tulleken‘s new book. I am hoping that in future episodes Dr. Mosley will try to flesh out ( no pun intended), what scientists in adjacent fields are learning about weight gain and loss.

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