How to master healthy eating habits with James Clear

How to master healthy eating habits with James Clear


Many of us want to make positive changes to our eating patterns in January. But it’s not easy. Ultra-processed foods, for example, are everywhere. So how can we make healthy habits stick?

In today’s episode of ZOE Science & Nutrition, Jonathan is joined by James Clear and Dr. Federica Amati, who offer strategies for overcoming obstacles and changing the way we eat, so we can all have longer, healthier lives. 

James Clear is a writer, speaker, and author of the number-one New York Times bestseller Atomic Habits. Dr. Federica Amati is a medical scientist and an Association for Nutrition-accredited nutritionist, as well as the head nutritionist at ZOE.

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01:46 – Quickfire round

04:39 – New Year’s Resolutions

08 :47 – Why is it hard to achieve goals? What role do food companies play?

13:04 – Self-identity driven goals rather than result driven

20:14 – The challenge ultra-processed foods pose

27:30 – How to think about making changes to support New Year’s resolutions

29:24 – James’ 4 laws, make it: obvious, attractive, easy, satisfying 

33:57 – Make it obvious: how your environment

40:00 – How you social circle and community affects your habits

43:50 – 3rd law: make it easy 

47:19 – How many times do you need to do something to make it a habit

53:13 – 4th law: make it satisfying

55:07 – How can we approach healthy food with our children?

58:27 – Summary and outro

Mentioned in today’s episode:

Atomic Habits by James Clear

Is there a nutrition topic you’d like us to cover? Email us at, and we’ll do our best to cover it. 

Episode transcripts are available here.

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