Cold Case Files

Introducing How to eat in 2025: 7 science-backed tips | Prof. Tim Spector and Prof. Sarah Berry from ZOE Science & Nutrition.

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Forget crash diets this January. In this episode, we discuss simple, effective ways to eat well and truly enjoy food in 2025.

Today, Prof. Tim Spector and Prof. Sarah Berry join us to share seven essential strategies to help you improve your health this year. Based on the latest science that’s come out over the last 365 days, they bust common food myths, highlight the importance of quality over quantity, and show how the joy of eating can go hand in hand with good health.

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Timecodes

00:00 What's your nutrition goal for 2025?

03:08 This choice matters most for your health

05:20 Changes that could add 10 years to your life

12:30 Tip 1: Reduce intake of these foods

21:20 Tip 2: Try eating at these times

30:50 Tip 3: Stop counting calories

41:39 Tip 4: Change drink habits

48:15 Tip 5: Eat more plants

55:48 Tip 6: Are you getting enough protein?

59:07 Tip 7: Start eating these healthy snacks

01:03:50 Add these foods to your plate

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Mentioned in today's episode

Ultra-processed foods cause weight gain and increased energy intake associated with reduced chewing frequency: A randomized, open-label, crossover study, (2024) published in Diabetes, Obesity and Metabolism

Counting hours or calories? Metabolic regulatory role of time-restricted eating in adults with overweight and obesity: a systematic review and meta-analysis, (2024) published in Critical Reviews in Food Science and Nutrition 

Changes in food preferences and ingestive behaviors after glucagon-like peptide-1 analog treatment: techniques and opportunities (2024), published in International Journal of Obesity 

The potential effects of chlorogenic acid, the main phenolic components in coffee, on health: a comprehensive review of the literature (2017), published in European Journal of Nutrition 

Differential peripheral immune signatures elicited by vegan versus ketogenic diets in humans (2024), published in Nature Medicine

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Episode transcripts are available here.

DISCLAIMER: Please note, this is an independent podcast episode not affiliated with, endorsed by, or produced in conjunction with the host podcast feed or any of its media entities. The views and opinions expressed in this episode are solely those of the creators and guests. For any concerns, please reach out to [email protected].

A serial rapist seals his own fate when he sends a taunting letter to police...

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Introducing New Year, New You: How to Create Lasting Lifestyle Changes: The A/B Workout Routine, What Should Be on Your Plate, the Truth About GLP-1s, Molly’s Nutrition Plan, and MORE with Celebrity Nutritionist Sarah Wragge from Lipstick on the Rim.

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As we dive into the new year, it’s the perfect time to refocus on your health and wellness goals. This week, Molly and Emese sit down with Sarah Wragge, founder and chief nutritionist of Sarah Wragge Wellness—and Molly’s personal nutritionist—to explore her game-changing approach to nutrition, fitness, and sustainable living that transformed Molly’s life over the past year. Sarah shares practical tips for balancing blood sugar, burning fat, and fueling your body for endless energy—without giving up the foods you love. She also dives into Molly’s personalized nutrition and lifestyle plan. From her signature A/B workout strategy to the power of hydration, mini-meals, and the SWW Daily Protocol, this episode is packed with actionable advice to help you build a balanced and empowered lifestyle. Tune in for all the tools you need to crush your wellness goals in 2025 and beyond! 

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A massive search unfolds in Chandler, Oklahoma when two women and a child go missing from a Walmart parking lot in 1992. It will take 23 years and a tip from an unlikely source to piece together a heinous plot of misdirection and murder.

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Introducing What Parents Get Wrong About Money and Their Kids | The Oprah Podcast from The Oprah Podcast.

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BUY THE BOOK! 

"Priceless Facts about Money" by Mellody Hobson, published by CANDLEWICK | PENGUIN RANDOM HOUSE, is available wherever books and audio books are sold. 

In this episode of The Oprah Podcast, financial expert and Co-CEO and President of Ariel Investments, ‪Mellody Hobson, offers practical advice to simplify financial conversations for families.

Mellody shares details about struggling with money as a child, lessons she's taught her daughter and fascinating historical facts about money from her New York Times best-selling children's book, "Priceless Facts About Money."

People from around the country join via Zoom to ask Mellody how to address financial questions and situations with their children. 

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Introducing Defeating Trump’s Chaos Playbook with Our New Age of Insistence from Assembly Required with Stacey Abrams.

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Donald Trump has been inaugurated for a second term as President, and the “blitzkrieg” of orders, insults and rhetoric has already begun. Stacey Abrams speaks to Melissa Murray, host of Crooked’s legal podcast Strict Scrutiny and constitutional law professor at NYU, about how much Trump can actually do unilaterally and why his actions–like his order about TikTok–threaten the balance of power between the branches of government. They look at the true impact of using shock and chaos to govern–like his order about renaming Denali–and why we should be concerned about the new “broligarchy” that stood behind Trump at his inauguration. Stacey and Melissa explain the executive orders that run afoul of the 14th Amendment, like the end to birthright citizenship and new government policy on gender, and together, they showcase ways that we can continue to understand what’s coming so we can effectively speak out.

For a closed-captioned version of this episode, click here. For a transcript of this episode, please email [email protected] and include the name of the podcast.

We want to hear your questions. Send us an email at [email protected] or leave us a voicemail at 213-293-9509. You and your question might be featured on the show.

Learn & Do More:

• Listen to Crooked’s Strict Scrutiny
• Sign up for Sherrilyn Ifill’s Substack
• Get involved with local and state organizations working on an issue you care about
• Check in with friends and family

DISCLAIMER: Please note, this is an independent podcast episode not affiliated with, endorsed by, or produced in conjunction with the host podcast feed or any of its media entities. The views and opinions expressed in this episode are solely those of the creators and guests. For any concerns, please reach out to [email protected].

When three women's bodies are found in Iowa hotels, all within miles of each other, police realize they are on the hunt for a serial killer.

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Introducing Ep 63: Dan Nicholson's Interview on Milestone Moments in Business & Leadership from (UN)Conventional Wealth.

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Achieving Financial Certainty and Entrepreneurial Success with Dan Nicholson

In a special crossover episode, we flip the script as Sheila Slick interviews (Un)Conventional Wealth host Dan Nicholson. Known for his practical approach to wealth building, Dan shares his journey from a young entrepreneur with a marketing focus to becoming a highly accomplished CPA, bestselling author, and founder of Nth Degree CPA.

Dan reflects on the pivotal moments that shaped his career, including a game-changing opportunity at UPS that set him on the path to accounting and, eventually, entrepreneurship. He also dives into the core principles from his book, Rigging the Game, which focuses on creating financial certainty and aligning wealth-building strategies with personal goals.

This engaging conversation goes beyond the usual interview format, offering listeners actionable insights into achieving financial success by defining their “solvable problem,” optimizing business efforts, and making intentional decisions for long-term growth.

Key Takeaways:

• Defining Your Milestones: Dan's unique journey highlights how key career decisions led to his entrepreneurial success.
• Optimize Over Maximize: Why small business owners should focus on what truly matters instead of chasing endless growth.
• The Solvable Problem: Learn how to define personal wealth by calculating financial needs and aligning them with your goals.
• Understanding Wealth Types: Discover the risks and rewards associated with hustlers, savers, optimizers, and gamblers.
• Practical Financial Strategies: Insights on reducing unnecessary expenses, tax savings, and maintaining liquidity to fund your dreams.

Tune in for actionable strategies to:

• Increase your net worth
• Align your business with personal goals
• Achieve financial certainty in uncertain times

Special Mention:

Don’t miss the tools and resources discussed, including CertaintyApp, designed to help entrepreneurs measure financial progress and achieve their “solvable problem.”

Subscribe and Connect:

Enjoy this deep dive into entrepreneurial success and financial optimization on (Un)Conventional Wealth. If you’re a fan of Dan’s regular episodes, this crossover will provide a fresh perspective on his philosophy and practical strategies for wealth-building.

DISCLAIMER: Please note, this is an independent podcast episode not affiliated with, endorsed by, or produced in conjunction with the host podcast feed or any of its media entities. The views and opinions expressed in this episode are solely those of the creators and guests. For any concerns, please reach out to [email protected].

When Susan Schwarz is found shot to death in her apartment in 1979, police suspect a robbery gone wrong. Thirty-two years pass before a witness emerges to reveal a much darker motive and bring justice to Susan’s Killer.

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Introducing How People Treat You Differently After Weight Loss | The Oprah Podcast from The Oprah Podcast.

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In this episode of The Oprah Podcast, Oprah continues her conversation with Dr. Ania Jastreboff, an endocrinologist and associate professor at the Yale School of Medicine, about the anti-obesity GLP-1 medications that are changing the world of weight loss. Oprah and Dr. Ania talk about what happens to a person’s mental health, body image and how the world treats them after losing a significant amount of weight. Joined by clinical psychologist Dr. Rachel Goldman, assistant professor at NYU Grossman School of Medicine, Oprah and Dr. Ania speak to people using the GLP-1 medications like long-time Harpo producer, Brian Piotrowicz, who reveals how people treat him differently now that he’s lost a significant amount of weight in a short period of time. Several other guests from across the country also share how their lives have changed after GLP-1 weight loss including a woman who lost over 160 pounds. Finally, we will get an update from several guests that appeared on the ABC Oprah Special: Shame, Blame and the Weight Loss Revolution including high school student Maggie who lost over 100 pounds.

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Watch Part 1 Here.

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DISCLAIMER: Please note, this is an independent podcast episode not affiliated with, endorsed by, or produced in conjunction with the host podcast feed or any of its media entities. The views and opinions expressed in this episode are solely those of the creators and guests. For any concerns, please reach out to [email protected].