Just One Thing - with Michael Mosley

Dr. Emily Manoogian from the Salk Institute discusses how changing meal times can aid in weight loss, lower blood pressure, and reduce Type 2 diabetes risk. They explore the benefits of time-restricted eating, aligning meals with circadian rhythms, and the negative effects of late-night eating on sleep and health.

Marie Murphy, Professor of Exercise and Health at Ulster University, discusses the benefits of 'exercise snacking' - short bursts of physical activity throughout the day. Learn how quick bouts of exercise can improve metabolism, blood sugar levels, and overall health, emphasizing the importance of incorporating small activities like stair climbing into daily routines.

Could eating two squares of dark chocolate a day really help you reduce your risk of cardiovascular disease - and enhance blood flow to your brain? In this episode, Michael Mosley champions the wonders of chocolate. With the help of Professor Aedín Cassidy at Queen's University Belfast, he reveals the secret ingredients behind the benefits and why we should start to embrace the bitter taste of high cocoa chocolate.

TV presenter Mehreen Baig is challenged to sunbathe herself healthy, while Professor Ann Webb sheds new light on Vitamin D. Topics include the power of sun's rays to lower blood pressure, boost mood, bones, muscles, immune system, and the importance of sunlight exposure for Vitamin D synthesis.

Discover the powerful impact of gratitude on mental and physical health, from rewiring the brain to improving happiness levels, reducing blood pressure, enhancing sleep quality, managing stress, promoting healthy behaviors, and potentially improving heart health and sleep through gratitude journaling.

Professor Jason Ellis, Director of the Northumbria Sleep Centre, discusses how a hot bath before bed can aid in improving sleep quality by preparing the body for rest. The interplay of brain and body responses, timing, and temperature for optimal results are explored, emphasizing the importance of what occurs after the warm bath.

Professor Ian Robertson, a psychologist and neuroscientist, discusses the benefits of controlled breathing on health and well-being. They explore how breath affects neurotransmitter release, mental clarity, and stress reduction through practical exercises and explanations.

Professor Dawn Skelton from Glasgow Caledonian University discusses the importance of balance for physical health and longevity. They explore how balance declines with age, leading to health risks like falls and cognitive decline. They emphasize the benefits of balancing exercises like standing on one leg for improving core strength and coordination.

Professor Ming Kuo discusses the science behind nature's impact on immune system and mental health. Topics include mood-boosting microbes, aromatic plant chemicals, and the lasting effects of nature on stress levels and well-being.

In this episode, Michael reveals the best exercises you can do – to help your heart and your brain. He now does press ups every morning – having discovered research that shows being able to do 10 could help you live longer, and doing 40 nearly doubles your protection against heart disease. But strength exercises can do more than just improve your muscle tone and heart. Michael speaks to Professor Damian Bailey at University of South Wales who’s been researching the effects of exercise on your brain. He’s discovered that one of the best exercises you can do to boost your brain power is the simple squat. Michael discovers how many and how long you need to do them for to get the best benefit – and it’s surprisingly little!