ZOE Science & Nutrition

The 6 rules you need for a long, healthy life and how to cut your risk of dementia, heart disease and cancer | Dr. Ezekiel Emanuel

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Dr. Ezekiel Emanuel, neves onkológus, bioetikus és WHO-tanácsadó hat alapvető szabályt oszt meg a hosszú és egészséges élet titkairól, melyeket könyvében is leírt. Az epizód kitér az egészséges öregedés tudományos hátterére, a betegségmegelőzésre és a népszerű wellness trendek…

Fejezetek

  1. — Why more exercise may not help you live longer 03:49 The book that made a leading doctor furious 08:11 Why wellness cult
  2. — What the wellness industry gets wrong about longevity 13:05 Are peptides and supplements dangerous? 16:28 How much alcoh
  3. — How ultra-processed food affects your brain and body 23:49 Is vaping safer than smoking? 25:35 Which vitamins and supple
  4. — Rule one: The risks that are never worth taking 30:12 Is climbing Everest more dangerous than you think? 31:27 The numbe
  5. — How loneliness increases your risk of early death 35:51 What loneliness does to your immune system and heart 37:03 How m
  6. — Is working from home harming your mental health? 40:08 How to rebuild your social life when you feel isolated 40:52 Four
  7. — Is retirement bad for your brain? 45:32 Four simple food rules for better gut health 47:56 The three types of exercise y
  8. — Is sleep less important than social connection? 54:02 Why sleeping pills may not improve your sleep 56:13 The one habit

Ebben az epizódban

What really helps you live a long, healthy life?

Can healthy ageing be as simple as a few everyday habits?

Ezekiel Emanuel, world-leading oncologist, bioethicist and World Health Organization adviser, shares six rules from his book Eat Your Ice Cream that may help lower your risk of dementia, heart disease, cancer and early death.  Ezekiel explores the science of healthy ageing, longevity and disease prevention, and explains why many wellness trends distract us from what matters most.

By the end of the episode, you’ll have six practical habits that have the biggest impact on living well for longer.

From building stronger relationships and staying mentally active to improving your diet, exercise and sleep, Ezekiel offers a simple framework designed to support health over decades, not weeks.

If you want to live a longer, healthier life, are you focusing on the habits that matter most?  🌱 Try our science-backed and tasty wholefood supplement Daily30 🌿Let your gut microbes snack on the ZOE Gut Health Bar Build healthy habits.

Download the ZOE app today and start your trial for just £2.30 for your first week. 👉 Join ZOE Follow ZOE on Instagram .

Timecodes 00:00 Why more exercise may not help you live longer 03:49 The book that made a leading doctor furious 08:11 Why wellness culture thrives when life feels out of control 10:52 What the wellness industry gets wrong about longevity 13:05 Are peptides and supplements dangerous? 16:28 How much alcohol is safe to drink? 18:52 How ultra-processed food affects your brain and body 23:49 Is vaping safer than smoking? 25:35 Which vitamins and supplements are actually worth taking? 28:09 Rule one: The risks that are never worth taking 30:12 Is climbing Everest more dangerous than you think? 31:27 The number one rule for a longer, healthier life 33:35 How loneliness increases your risk of early death 35:51 What loneliness does to your immune system and heart 37:03 How many close friends do you need for better health? 39:20 Is working from home harming your mental health? 40:08 How to rebuild your social life when you feel isolated 40:52 Four vaccines linked to a lower risk of dementia 44:21 Is retirement bad for your brain? 45:32 Four simple food rules for better gut health 47:56 The three types of exercise you need as you age 50:17 How many hours of sleep do you really need? 52:24 Is sleep less important than social connection? 54:02 Why sleeping pills may not improve your sleep 56:13 The one habit that combines all six longevity rules 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati The Appetite Reset by Dr Federica Amati Food For Life by Prof.

Tim Spector Good Mood Food (preorder) by Prof.

Tim Spector Free resources from ZOE The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra    Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks   Better Breakfast Guide Mentioned in today's episode Eat Your Ice Cream: Six Simple Rules for a Long and Healthy Life by Dr.

Ezekiel Emanuel Multivitamins and cognitive health , Annals of Medicine and Surgery (2026) The (un-)Social Brain , Physiological Research (2025) Association between social activity frequency and overall survival , BMJ (2023) The Health and Retirement Study Harvard Study of Adult Development Mistakenly seeking solitude , Journal of Experimental Psychology (2014) Home alone: Remote work, isolation, and mental health , Science (2026) Have feedback or a topic you'd like us to cover?

Episode transcripts are available here .

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