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    Just One Thing - with Michael Mosley

    If time is tight, what's the one thing that you should be doing to improve your health and wellbeing? Michael Mosley reveals surprisingly simple top tips that are scientifically proven to change your life.

    enBBC104 Episodes

    Episodes (104)

    Just One Thing Day - Friday 12 July

    Just One Thing Day - Friday 12 July

    Join us on Just One Thing Day (Friday 12 July) as we celebrate Michael Mosley and his simple health and wellbeing tips.

    You can get involved too – programmes would love to hear how Michael Mosley has helped to change your life. Listen and watch during the day and use the contact information below:

    The Today programme (Radio 4): Email today@bbc.co.uk or WhatsApp on 0330 1234 3406

    Morning Live (BBC 1): Email morninglive@bbc.co.uk or WhatsApp on 0800 032 1100

    Jeremy Vine (Radio 2): Email vine@bbc.co.uk or SMS to 88291 (Texts will be charged at your standard message rate. Check with your network provider for exact costs.)

    Woman's Hour (Radio 4): Email womanshour.yourviews@bbc.co.uk or WhatsApp on 03700 100 444. (Data charges may apply. Use Wifi where possible. Or text on 84844. Texts will be charged at your standard message rate.)

    There’s Only One Michael Mosley

    There’s Only One Michael Mosley

    Michael's last interview, How to Live a Good Life, is with psychologist Paul Bloom and was recorded in the BBC tent at the Hay Festival on 25 May, 2024.

    Paul is Professor Emeritus of Psychology and Cognitive Science at Yale and Professor of Psychology at the University of Toronto and he shares with Michael his top five tips for living a good life. And we hear Michael at his best - full of warmth, insight and enjoying his time with the audience and sharing some of his reflections on his life, career and the importance of family.

    Presenter: Michael Mosley with Chris Van Tulleken Producer: Nija Dalal-Small Series Producer: Geraldine Fitzgerald Production Manager: Maria Simons Executive Producers: Helen Thomas and Sasha Feachem Commissioning Editor: Rhian Roberts Studio Engineer: Richard Ward

    Eat Slowly

    Eat Slowly

    In our bustling modern lives, it can be all too easy to wolf down our meals on the go, and never take the time to enjoy them properly. In this episode, Michael Mosley finds out how simply slowing down the speed at which you eat can help you feel full for longer, snack less, and improve your digestion. Michael speaks to Dr Sarah Berry from the department of nutritional sciences at King's College London, who shares findings showing that eating slower can reduce your blood sugar response to food, as well as reducing your calorie intake. Our volunteer Stewart tries to make eating slowly a habit in an attempt to improve his sleep.

    Series Producer: Nija Dalal-Small Science Producer: Christine Johnston Researcher: William Hornbrook Researcher: Sophie Richardson Production Manager: Maria Simons Editor: Zoë Heron Commissioning Editor: Rhian Roberts A BBC Studios production for BBC Sounds / BBC Radio 4.

    Volunteer

    Volunteer

    In this episode, Michael Mosley discovers that, as well as being a very rewarding thing to do, volunteering your time, labour or spare room can really benefit your health too. Michael speaks with Dr Edith Chen from Northwestern University in the US, who has been investigating the power of helping others. She tells Michael about her studies showing that by boosting your mood and empathy, volunteering can lower chronic inflammation, cholesterol and even help you lose weight. It’s also a great way to meet new people! Meanwhile, Matt gives back to his local community by volunteering at a food bank. Series Producer: Nija Dalal-Small Editor: Zoë Heron A BBC Studios production for BBC Sounds / BBC Radio 4.

    Yoga

    Yoga

    Although yoga is thought to have been practised for over 5,000 years, its myriad benefits for our health and wellbeing are still being uncovered. Professor Rima Dada from the All India Institute of Medical Sciences in New Delhi reveals the extraordinary findings into the benefits of yoga - how half an hour a day can slow down ageing at a cellular level by protecting your mitochondria and your DNA. It can also improve your brain health and even reduce symptoms of depression. Just a few sessions are enough for our volunteer James to catch the yoga bug!

    Series Producer: Nija Dalal-Small Editor: Zoë Heron A BBC Studios production for BBC Sounds / BBC Radio 4.

    Read a poem

    Read a poem

    Reading poetry can reduce stress and help give you words to express the things you're feeling. And reading a poem out loud has been shown to be a surprisingly simple way to activate your relaxation response and bring about a sense of calm. It’s all to do with the way it slows and controls your breathing rate, which in turn stimulates your parasympathetic nervous system and can lead to many beneficial effects. Michael Mosley speaks to Dietrich von Bonin from the Swiss Association of Art Therapies, who says as little as 5 minutes of rhythmic poetry read aloud can be even more effective than slow-paced breathing at relaxing your body and mind. Our volunteer Colm dives into the world of Irish poetry and incorporates reading it aloud into his bedtime routine.

    Series Producer: Nija Dalal-Small Editor: Zoë Heron A BBC Studios production for BBC Sounds / BBC Radio 4.

    Deep Calm - Episode 5: Using Music

    Deep Calm - Episode 5: Using Music

    Sit back, leave behind the cares of the day and take a sonic journey with Dr Michael Mosley. In this new podcast series, designed to help you let go and unwind, each episode focuses on a scientifically-proven technique for activating the body’s built-in relaxation response, and takes a deep dive to explore what’s happening inside as we find stillness and calm.

    Most of us instinctively know that music can have a huge impact on our mood. But it can also be an effective tool to tap into your body’s relaxation response. Plus thought loops, soundwaves and an encounter with the Organ of Corti.

    Guest: Stefan Koelsch, professor at the University of Bergen in Norway.

    Series Producer, sound design and mix engineer: Richard Ward Researcher: William Hornbrook Production Manager: Maria Simons Editor: Zoë Heron Specially composed music by Richard Atkinson (Mcasso) A BBC Studios Audio production for BBC Sounds / BBC Radio 4.

    Deep Calm - Episode 4: Using the Power of Nature

    Deep Calm - Episode 4: Using the Power of Nature

    Sit back, leave behind the cares of the day and take a sonic journey with Dr Michael Mosley. In this new podcast series, designed to help you let go and unwind, each episode focuses on a scientifically-proven technique for activating the body’s built-in relaxation response, and takes a deep dive to explore what’s happening inside as we find stillness and calm.

    What is it about the natural world that has such a positive impact upon our physiology - slowing our heart rate and blood pressure, settling our thoughts and so much more? One theory is that it’s connected to the repeating patterns in nature - fractals - and Michael discovers that we live in a fractal universe.

    Guest: Richard Taylor, professor at the University of Oregon.

    Series Producer, sound design and mix engineer: Richard Ward Researcher: William Hornbrook Production Manager: Maria Simons Editor: Zoë Heron Specially composed music by Richard Atkinson (Mcasso) Extract from "Fractal compositions No.1” composed by Severin Su in collaboration with 13&9 Design. A BBC Studios Audio production for BBC Sounds / BBC Radio 4.

    Deep Calm - Episode 3: Using Your Imagination

    Deep Calm - Episode 3: Using Your Imagination

    Sit back, leave behind the cares of the day and take a sonic journey with Dr Michael Mosley. In this new podcast series, designed to help you let go and unwind, each episode focuses on a scientifically-proven technique for activating the body’s built-in relaxation response, and takes a deep dive to explore what’s happening inside as we find stillness and calm.

    If you imagine yourself somewhere safe and relaxing, using something called Guided Imagery, you can activate the body’s relaxation response. Plus brainwaves, pupils and thought-birds.

    Guest: Katarzyna Zemla, PhD candidate SWPS / PJATK Universities in Warsaw.

    Series Producer, sound design and mix engineer: Richard Ward Researcher: William Hornbrook Editor: Zoë Heron Specially composed music by Richard Atkinson (Mcasso) A BBC Studios Audio production for BBC Sounds / BBC Radio 4.

    Deep Calm - Episode 2: Relaxing Your Body

    Deep Calm - Episode 2: Relaxing Your Body

    Sit back, leave behind the cares of the day and take a sonic journey with Dr Michael Mosley. In this new podcast series, designed to help you let go and unwind, each episode focuses on a scientifically-proven technique for activating the body’s built-in relaxation response, and takes a deep dive to explore what’s happening inside as we find stillness and calm.

    Deliberately tensing and then relaxing groups of muscles all through the body is a potent technique for engaging your body’s relaxation response. We also encounter the magnificently-named Golgi tendon organ afferent nerve cells, and the interconnected nodes of the brain.

    Guest: Ian Robertson, professor at Trinity College Dublin.

    Series Producer, sound design and mix engineer: Richard Ward Researcher: William Hornbrook Editor: Zoë Heron Specially composed music by Richard Atkinson (Mcasso) A BBC Studios Audio production for BBC Sounds / BBC Radio 4.

    Deep Calm - Episode 1: Using Your Breath

    Deep Calm - Episode 1: Using Your Breath

    Sit back, leave behind the cares of the day and take a sonic journey with Dr Michael Mosley. In this new podcast series, designed to help you let go and unwind, each episode focuses on a scientifically-proven technique for activating the body’s built-in relaxation response, and takes a deep dive to explore what’s happening inside as we find stillness and calm.

    By deliberately slowing your breath you can help bring peace and calm to your body and mind. We discover a sweet spot (it’s around six breath per minute but varies from individual to individual) where bodily rhythms align to enhance this relaxation response, and encounter the wandering Vagus Nerve with its central, critical role in all of this.

    Guest: Mara Mather, professor at the University of Southern California.

    Series Producer, sound design and mix engineer: Richard Ward Researcher: William Hornbrook Production Manager: Maria Simons Editor: Zoë Heron Specially composed music by Richard Atkinson (Mcasso) A BBC Studios Audio production for BBC Sounds / BBC Radio 4.

    Cook from Scratch

    Cook from Scratch

    Michael Mosley investigates how cooking from scratch can be a simple way to eat healthier and avoid ultra-processed foods, many of which are associated with an increased risk of diseases like cancer, type 2 diabetes and heart disease. It doesn’t need to be complicated - simple recipes using tinned and frozen foods can be a great way to get started. Michael speaks to Dr Emily Leeming, a nutrition scientist from King's College London, to find out why cooking your own meals can be so beneficial for your gut microbiome, your waistline and your mental health. Meanwhile, our volunteer Richard cooks up a storm!

    Series Producer: Nija Dalal-Small Editor: Zoë Heron Commissioning Editor: Rhian Roberts A BBC Studios production for BBC Sounds / BBC Radio 4

    Nordic Walking

    Nordic Walking

    We all know that walking is hugely beneficial for our health and wellbeing, but we can get even fitter, and use nearly twice as many muscles, by introducing some poles and a simple technique. Join Michael Mosley as he delves into the science of Nordic walking to find out how it can enhance our walks by burning more calories and helping to ease back pain. He speaks to Dr Jennifer Reed from the University of Ottawa Heart Institute about her research, which has demonstrated why Nordic walking is one of the best forms of exercise for improving your heart health. Our volunteer Jessica picks up some poles and transforms her regular walks into a full-body workout. Series Producer: Nija Dalal-Small Editor: Zoë Heron A BBC Studios production for BBC Sounds / BBC Radio 4.

    Try Flax Seeds

    Try Flax Seeds

    Michael Mosley gets his flax fix, as he finds out how flax seeds, also known as linseeds, can protect your heart, reduce your blood sugar levels, and might even keep your skin feeling smooth and hydrated! With the help of Dr Grant Pierce from the University of Manitoba in Canada, Michael learns about the key components of flaxseed, including alpha-linolenic acid, and how they contribute to its array of impressive benefits. Through his research, Grant has demonstrated that daily flaxseed can lower your blood pressure and cholesterol, reducing your chance of a heart attack or stroke by a remarkable 50%! Meanwhile, our volunteer Rena finds flaxseed a welcome addition to her diet. Series Producer: Nija Dalal-Small Editor: Zoë Heron A BBC Studios production for BBC Sounds / BBC Radio 4.

    Play an Instrument

    Play an Instrument

    Humans have been making music for thousands of years, but for Michael Mosley and our volunteer Matthew, the musical journey is only just beginning. Playing a musical instrument has been shown to strengthen your memory and lift your mood. It can even reduce chronic inflammation. Dr Sofia Seinfeld from the Open University in Catalonia tells Michael why it’s never too late to start making music, and how it can enhance your cognitive abilities by activating regions of the brain associated with motor co-ordination and the processing of emotions. Meanwhile, Matthew gets to grips with the ukulele to see if he can master a tune and boost his wellbeing. Series Producer: Nija Dalal-Small Editor: Zoë Heron A BBC Studios production for BBC Sounds / BBC Radio 4.

    Enjoy Olive Oil

    Enjoy Olive Oil

    Michael Mosley discovers that enjoying more olive oil in your daily diet can come with a whole host of surprising benefits, including protecting your brain, improving your memory and reducing chronic inflammation. The Mediterranean diet has been shown to be one of the healthiest in the world, and a major component of this is olive oil. Dr Bill Mullen from the University of Glasgow tells Michael about his recent research, which found that two tablespoons of olive oil a day can significantly reduce biological markers of heart disease. Meanwhile our volunteer Ellen, an avid home cook, reaps the benefits of switching to olive oil. Series Producer: Nija Dalal-Small Editor: Zoë Heron A BBC Studios production for BBC Sounds / BBC Radio 4.

    Get Fit with HIIT

    Get Fit with HIIT

    There’s no question that exercise is important for our health, but many of us find it difficult to fit into our busy schedules. In this episode, Michael Mosley explores how high-intensity interval training, HIIT for short, might be the most time-efficient way to get fitter. It can also boost your cognitive performance, help you live longer, and improve your quality of life. Martin Gibala, Professor of Kinesiology at McMaster University in Ontario, reveals all about the beneficial impact of HIIT on your cardiorespiratory system, your ability to control your blood sugar levels, and your risk of chronic diseases. Meanwhile, busy mum and NHS worker Suzanne finds HIIT a great way to incorporate a workout into her hectic routine.

    Series Producer: Nija Dalal-Small Editor: Zoë Heron A BBC Studios production for BBC Sounds / BBC Radio 4.

    Get Gardening

    Get Gardening

    Michael dons some gardening gloves and gets grubby. It’s no surprise that digging, hoeing and heaving bags of soil around is great for our physical fitness. But Michael learns how gardening can also impact our microbiome from Dr Hannah Holscher at the University of Illinois Urbana-Champaign. She explores how gardening can boost the gut microbiome, benefitting our health and wellness. Our volunteer Caspar, tests his green fingers by growing some kitchen herbs and visiting a community garden.

    Series Producer: Nija Dalal-Small Science Producer: Catherine Wyler Researcher: Sophie Richardson Researcher: Will Hornbrook Production Manager: Maria Simons Editor: Zoe Heron A BBC Studios production for BBC Sounds / BBC Radio 4.

    Get Skipping

    Get Skipping

    It’s time to dig out that skipping rope, as Michael learns that the popular childhood pastime could have big benefits for health and wellbeing, especially as we get older. Professor Urs Granacher from the University of Freiburg, shares how skipping is a form of jumping exercise, which could help increase not just our speed, but could also help us age healthily. These exercises help increase muscle power and can also strengthen our bones. Our volunteer Shona, a new mum based in Shetland, uses skipping as an excuse to get outside.

    Series Producer: Nija Dalal-Small Science Producer: Catherine Wyler Researcher: Sophie Richardson Researcher: Will Hornbrook Production Manager: Maria Simons Editor: Zoe Heron A BBC Studios production for BBC Sounds / BBC Radio 4.

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