One Health Tweak a Week Podcast

We all know the advice: brush your teeth twice a day for two minutes. But is that really the best we can do for our oral - and even systemic - health? In this week’s episode of One Health Tweak a Week , we dive into the science behind brushing: how often, how long, and how gently you should be brushing for optimal results. Spoiler: brushing more doesn’t always mean brushing better. We’ll explore:...

Is your decaf doing more harm than good? This week on One Health Tweak a Week , we’re diving into the surprising science of decaffeinated tea and coffee - and why your choice might matter more than you think. If you’ve ever swapped to decaf to help with sleep, anxiety or bladder issues, you’re not alone. Decaf is on the rise, especially among younger and older drinkers alike. But not all decaffein...

We’ve all heard it: a glass of red wine is good for your heart . Maybe even a few are fine. It’s comforting. It’s culturally baked in. But is it true? In this episode, we’ll dig into the seductive myth that moderate alcohol is healthy, and unpack what the evidence really says. From flawed studies and industry spin to the way risk gets smoothed over in headlines, we’ll take a sober look at where th...

Smoothies: health food or hidden hazard? If you’ve ever wondered whether your morning blend is helping or harming your health, this episode is for you. What started as a personal frustration - being bombarded by online ads warning that “smoothies are the most toxic drink known to man” - led us down a science-backed rabbit hole. Are these claims nonsense? Or is there a sliver of truth beneath the c...

Confused about salt? You’re not alone. This week, we unpack the conflicting headlines and scientific feuds around sodium, blood pressure, and cardiovascular risk. Discover: * Why the controversy over salt won’t die * The truth behind the so-called “U-shaped curve” * What happened when the UK slashed salt - and why the progress stalled * Simple, science-backed tweaks to eat less salt without sacrif...

We love eating out. It’s convenient, social, and sometimes even feels like self-care. But what if your weekly takeaway habit or dinner reservation is quietly working against your long-term health? In this week’s episode of One Health Tweak a Week , we’re unpacking the science behind restaurant and takeaway meals - and it’s more revealing than you might expect. From oversized portions and hidden su...

A small handful of nuts a day can slash your risk of early death by 17% - but which ones should you choose? In this episode, we break down the surprising science behind nut nutrition, from calories that don’t count (really) to which nuts are best for brain health, protein, heart health, and more. We tackle common concerns - weight gain, cholesterol, cost - and give you a smart, budget-friendly gui...

What if the most empowering thing you do today only took 90 seconds - and made you more resilient to everything else? In this episode, we explore the science and psychology behind cold showers: why they don’t stop you getting sick, but might help you bounce back faster; how they train your stress response and sharpen your mood; and why doing one hard thing each day might just make life feel a litt...

Are you using mouthwash the right way - or wondering if you should be using it at all? In this episode, we explore the surprising science behind one of the most common (and most misunderstood) oral health habits. We’ll explore: * When mouthwash really helps protect your teeth—and when it does absolutely nothing * Why that minty fresh feeling might be quietly raising your blood pressure and increas...

Fish has a reputation as a health food — but are we eating it the right way? In this episode, we explore how to get the most from fish, without the downsides. From omega-3s to mercury, cooking methods to sustainability, you'll learn how to make smarter, safer, and more effective choices. We’ll cover: * How much fish you should eat * Which types deliver the most benefit — and which to limit * Why c...

Science-backed advice, simple steps, real results. Subscribe to One Health Tweak a Week today and take the guesswork out of healthy living. Half of all women experience depression during the menopausal transition. That statistic alone should stop us in our tracks. But too often, depression during menopause goes unseen, even by the women experiencing it. It's misread as stress, fatigue, disinterest...

What if a five-second daily snack could lower your risk of dying early by 17%? No hype, no supplements — just nuts. In this episode, we dig into the surprisingly powerful science behind a food most of us ignore. You’ll learn: * The exact amount shown to deliver the biggest benefits (spoiler: it’s not much) * How nuts support heart health, brain function, weight control, and more * Why eating more...

Phthalates are everywhere — in your food, your shower, your storage containers… even your medication. They’re used to make plastics flexible and fragrances last longer — but research shows they can disrupt hormones, affect fertility, and are now even linked to early death. In this episode, we break down: * What phthalates are and how they get into your body * The surprising places they hide (yes,...

It’s not just what you eat — it’s when. In this episode, we dive into the surprising science behind meal timing, and why eating close to bedtime could quietly sabotage your metabolism, weight loss efforts, and long-term health — even if you’re eating the same number of calories. You’ll learn: * Why your circadian rhythm matters more than your dinner clock * How late-night meals impact fat storage,...

In this episode, we’re uncovering the truth about breakfast. Whether you skip it or think you’re doing it right, you could be making critical mistakes that steal years from your life. I’ll break down what decades of research reveal about the link between breakfast habits and longevity—and share the ultimate breakfast formula for boosting your health, extending your lifespan, and starting your day...

Are your cooking oils helping or hurting your health? Most advice focuses on smoke points — but that’s not the whole story. In this episode, we dig into the science behind thermal stability, fat composition, and LOPs (the nasty byproducts formed when oils break down under heat). Find out which oils are best for cooking, which to avoid, and how to maximise both flavour and health benefits. Get full...

Confused about what to eat? You’re not alone. Between social media hype and conflicting health advice, it’s hard to know what’s actually good for you. But here’s the good news: the fundamentals of healthy eating are simple — and getting them right could help you live longer and healthier. In this episode, we’ll break down the two most powerful dietary shifts you can make to cut your risk of early...

We banned trans fats — but did we simply swap them for something just as dangerous? Food manufacturers quietly replaced trans fats with synthetic fully hydrogenated and interesterified fats — but here’s the catch: no one really knows if they’re safe. Early animal studies suggest they could increase weight gain, mess with blood sugar, and even impair memory. In this episode, we dive into the hidden...

Are the fats you eat fuelling or fighting inflammation? Chronic inflammation is a silent driver behind heart disease, Alzheimer’s, type 2 diabetes, and more—and the fats in your diet play a bigger role than you might think. In this episode, we break down: ✔️ The overlooked connection between fats and inflammation ✔️ Which fats to ditch (and why they’re making things worse) ✔️ Which fats to priorit...

🚨 Is your ‘microwave-safe’ plastic actually safe? Spoiler: Not really. In this episode of One Health Tweak a Week , we uncover the hidden dangers of microwaving food in plastic—including how hormone disruptors, microplastics, and chemical leaching could be affecting your health. 🎙️ You’ll learn: ✔ Why ‘microwave-safe’ doesn’t mean human-safe ✔ How plastic can impact fertility, metabolism, and car...

You carefully choose healthy ingredients. You avoid processed junk. But what if I told you that the way you cook your food could be undoing all that effort? In this episode, we’re breaking down: ✅ The toxic chemicals created when grilling, frying, and smoking food. ✅ How some of these compounds are also found in cigarette smoke and exhaust fumes. ✅ The real-life data linking high-heat cooking t...

Fish oil supplements are everywhere —promising better hearts, sharper minds, and even a longer life. Some studies say they work. Others? Not so much. A new study just made headlines, suggesting that omega-3 supplements (along with vitamin D and exercise) could slow biological aging. Sounds amazing, right? But here’s the part no one’s talking about: the study was small, limited to super-healthy Swi...

Artificial sweeteners promise all the taste of sugar—without the weight gain, diabetes, or cavities. But what if they weren’t just failing to protect your health—what if they were actively harming it? 71% of Americans consume sugar substitutes, believing they help with: * Weight loss * Blood sugar control * Oral health * Avoiding sugar’s negative effects * Sticking to a low-carb or keto diet Here’...