Just One Thing - with Michael Mosley

Turmeric is a close relative of ginger – it has a similar knobbly root-like stem. The golden-hued powder of turmeric adds colour and flavour to food, but it’s also been linked to some surprising health benefits. As well as helping with wound healing and skin conditions, it’s been linked to better brain health. Michael Mosley speaks to Dr. Benny Antony from the University of Tasmania in Australia who has found that turmeric extract was as effective as ibuprofen to reduce pain levels. Meanwhile, our volunteer Yu She cooks up a storm with chicken korma and turmeric pancakes.

Nuts are a rich source of fibre and polyphenols. They are also very high in fats and calories, but studies have shown that eating these bite-sized snacks won’t add to your waistline. These nutrient powerhouses could also help slow-down the ageing process. Research has found that walnut eaters live, on average, over a year longer than those who don’t. What’s more, adding nuts to your diet can help your brain! Michael Mosley is joined by Dr Sze-Yen Tan from Deakin University in Australia who reveals how eating nuts can benefit the brain, and why eating moderate amounts of nuts won’t add to your waistline. A recent study of his found that people who ate nuts performed better in cognitive tests and had improved short-term memory. Meanwhile, our volunteer Emma swaps out her usual snack for a handful of mixed nuts!

Lifting weights is obviously great for your strength, but it can also boost your brain power, improve your immune system, and even reverse signs of cellular ageing. Michael enlists Jenny, a self-confessed weight-lifting novice, to try strength training at home using milk bottles and a sturdy rucksack. He speaks to Dr. Teresa Liu-Ambrose at the University of British Columbia, Canada, who has recently found that strength training can lead to better memory. She reveals how activating your muscles can release special chemicals called myokines which, astonishingly, can travel around the body and cross your blood-brain-barrier where they can have beneficial effects on your brain.

Taking good care of your teeth can prevent tooth decay and boost your oral health - but, surprisingly, the benefits extend well beyond your mouth. Keeping your teeth and gums clean can help your heart and your brain, reducing the risk of diseases from diabetes to dementia. To find out why, Michael Mosley speaks to Dr. Sim Singhrao from the University of Central Lancashire School of Dentistry. She reveals bacteria in your mouth can travel from your gums into your blood causing problems in other organs, including your brain. Meanwhile, our volunteer Lowri has a go at brushing and using interdental brushes every day to see if it’s something she’d like to fit into her lifestyle.

Most of us in the UK use our phones for over three hours/day! They are incredibly useful - but using them just a little bit less can have big benefits for your health and wellbeing. Studies have shown that reducing your phone use by one hour each day can reduce symptoms of depression and anxiety. It can also increase life satisfaction, reduce smoking and enhance physical activity levels. On top of that, limiting social media use to 30 minutes a day has been found to reduce feelings of loneliness. But if you can’t bear doing any of that, just putting your phone out of sight whilst you’re doing something can have significant benefits. Michael Mosley speaks to Dr Adrian Ward from the University of Texas at Austin who has found that just the sight of your phone can have a powerful impact on your cognition. He finds out about the alluring pull of our phones on our brains (which can attract our attention even when they’re off), and why multitasking is a myth!

All alcohol is bad for you but if you’re already a drinker, switching out your usual drink for a small glass of red wine could bring surprising benefits to your health - improving blood sugar and fat levels and reducing the risk of diabetes. In this episode, Michael Mosley speaks to Dr Tim Spector, Professor of Epidemiology at King’s College London to find out about the secret ingredient in red wine. He reveals why red wine is rich in chemicals called polyphenols. They raise a (metaphorical) glass to celebrate the effects of red wine on the diversity of our gut bacteria!

If you’re looking to add more exercise into your lifestyle why not consider Tai Chi. It’s an ancient Chinese martial art – it’s sometimes called “meditation in motion”. It’s a series of different postures that gently flow into each other in slow movements. One of the big benefits to Tai Chi is that it can significantly enhance the activity of our immune system. And although it looks gentle, it can be a surprisingly good workout! Michael Mosley speaks to Dr. Parco Siu from the University of Hong Kong, who has been studying the health benefits of Tai Chi for over a decade. His research has revealed that Tai Chi can lead to faster brain benefits than other exercises. He also found that Tai Chi was as effective as conventional exercise like moderate-intensity aerobic exercise or muscle strengthening activities for reducing body weight and visceral fat! Tai Chi videos: BBC - The Taste of Tai Chi Challenge: https://bit.ly/40IFshI NHS - Tai Chi videos: https://bit.ly/3AyiUFO

It turns out having friends has big benefits for your health. Fascinating research shows social contact can boost your immune system and your brain power. In this episode, Michael Mosley is joined by Professor Pamela Qualter from Manchester University, who explains how reaching out in the simplest of ways - from sending a simple text to helping your neighbours - can significantly reduce loneliness levels, helping you feel more connected and a part of a community. People appreciate being contacted much more than you think. So, the next time you wonder whether to reach out to a friend – just do it.

Cutting back on free sugars can not only do wonders for your waistline and your oral hygiene, surprising research shows it could also improve your memory and help your brain. But it can be hard to resist those sugar cravings! In this episode, Michael Mosley is joined by Dr Evelyn Medawar from the Max Planck Institute for Human Cognitive and Brain Sciences, who has been studying the effects of our gut microbiome on our eating preferences, and reveals a potential tip to help crack sugar cravings. The secret lies in dietary fibre, like that found in fruit. So, trade your sweet treats for fruit and learn how this healthy switch can transform your brain, biome and your life.

Dr Michael Mosley looks ahead to the new series of his BBC Radio 4 podcast in which he'll be revealing more surprisingly simple and scientifically proven ways to improve your health and wellbeing.

Get comfortable, let go of the cares of the day and take a sonic journey with Dr Michael Mosley. In this new sound-filled podcast series, designed to help you drift off, each episode focuses on a scientifically-proven sleep technique and takes a deep dive through some incredible sleep-related bodily mechanisms. With sleep - because one size doesn’t fit all - you can benefit by listening more to your body and letting go of expectations. We invite you to meet a whole cast of biological characters that work together to pave the way to sleep. Guest: Professor Nicole Tang, Director of the Sleep and Pain Lab at the University of Warwick. Producer and Sound Designer: Richard Ward Assistant Producer: Gulnar Mimaroglu Editor: Zoe Heron A BBC Studios production for BBC Radio 4.

Get comfortable, let go of the cares of the day and take a sonic journey with Dr Michael Mosley. In this new sound-filled podcast series, designed to help you drift off, each episode focuses on a scientifically-proven sleep technique and takes a deep dive through some incredible sleep-related bodily mechanisms. Discover a simple hack for the temperature-related, sleep-preparing systems of the body. Plus dilating blood vessels, shapeshifting and taking a hot bath. Guest: Anna Wirz-Justice, Emeritus Professor at the Centre for Chronobiology at the University of Basel, Switzerland. Producer and Sound Design: Richard Ward Assistant Producer: Gulnar Mimaroglu Editor: Zoe Heron A BBC Studios production for BBC Radio 4.

Get comfortable, let go of the cares of the day and take a sonic journey with Dr Michael Mosley. In this new sound-filled podcast series, designed to help you drift off, each episode focuses on a scientifically-proven sleep technique and takes a deep dive through some incredible sleep-related bodily mechanisms. There are some simple yet powerful steps you can follow to form new and positive connections around bedtime habits, your bed, and sleep itself. And encounter a chemical that’s in every cell in the body and which makes us drowsy. Guest: Dr Colleen Carney, Director of the Sleep and Depression Laboratory at Toronto Metropolitan University, Canada. Producer and Sound Design: Richard Ward Assistant Producer: Gulnar Mimaroglu Editor: Zoe Heron A BBC Studios production for BBC Radio 4.

Get comfortable, let go of the cares of the day and take a sonic journey with Dr Michael Mosley. In this new sound-filled podcast series, designed to help you drift off, each episode focuses on a scientifically-proven sleep technique and takes a deep dive through some incredible sleep-related bodily mechanisms. The light of the morning can be a powerful ally when it comes to the evening and falling asleep. Also: special eye sensors that have nothing to do with vision, a master timekeeper in the brain that’s smaller than a grain of rice, and the hormone of night. Guest: Dr Christine Blume, psychologist and sleep researcher at the Centre for Chronobiology in Basel, Switzerland. Producer and Sound Design: Richard Ward Assistant Producer: Gulnar Mimaroglu Editor: Zoe Heron A BBC Studios production for BBC Radio 4.

Get comfortable, let go of the cares of the day and take a sonic journey with Dr Michael Mosley. In this new sound-filled podcast series, designed to help you drift off, each episode focuses on a scientifically-proven sleep technique and takes a deep dive through some incredible sleep-related bodily mechanisms. It’s something that the great teachers of meditation and yoga have known about and used for millennia, but science has only really just caught up with: slowing the breath. Via a tiny cluster of cells in the brain, this simple act can send you into a more relaxing, peaceful state and towards sleep. Guest: Ian Roberston, Emeritus Professor of Psychology at Trinity College, Dublin. Producer, sound design and mixing: Richard Ward Assistant Producer: Gulnar Mimaroglu Editor: Zoe Heron Specially composed music by Richard Atkinson (Mcasso) A BBC Studios production for BBC Radio 4.

Dr Michael Mosley introduces his new sound-filled series, designed to help you drift off.

In this episode, Michael reveals why adding regular breaks to your day can benefit your body, your mind and even your productivity. What’s more, if you allow your mind to wander freely during your breaks - no social media! - the benefits are even greater. Michael speaks to cognitive neuroscientist Professor Moshe Bar from Bar-Ilan University in Tel Aviv to find out exactly what goes on in our brains when we allow our minds to wander, and why it could be a good thing for mood, problem solving and creativity.

In this episode, Michael delves into the surprising research on the humble apple, revealing how it can help your heart, gut, and brain. He speaks to Dr Catherine Bondonno from Edith Cowan University in Australia to find out how and why simply eating more apples could reduce risk of dying early by up to 35%! They discuss what apples can do to our gut bacteria and blood vessels to keep them healthy. Meanwhile, our volunteer Lee overcomes sensory challenges, finding different ways of adding apples to his diet.

In this episode, Michael enters the world of creative fiction to discover how simply reading a story for half an hour a day can bring big benefits to your body and brain - from reducing stress and helping stave off depression, to strengthening your social skills and even helping you live longer! With the help of Professor Raymond Mar from York University in Toronto, Canada, Michael discovers why reading for pleasure could have such a significant impact on overall health and longevity, and delves into research revealing the unique benefits of reading narrative fiction.

In this episode, Michael uncovers the secret of mindfulness - how just a short mindful meditation a day can enhance your mood, your immune system and your brain. Our willing volunteer Peter has a go at ten days of daily mindfulness practice, and Dr Sara Lazar from Harvard University expertly guides Michael through the mechanisms by which meditation can train your attention, improve working memory, and even rewire your response to physical pain.

In this episode, Michael speaks to nutritional neuroscientist Dr Simon Dyall from the University of Roehampton to get to the bottom of the many benefits behind oily fish and Omega-3s. He finds out how consuming Omega-3 could affect your mood, your brain and even your walking speed! They discuss the different types of oily fish, other sources of Omega-3 fatty acids, revealing why these fatty acids are so important.

Coffee drinkers rejoice! Did you know that a simple cup of coffee can improve your mood, boost your workout and even stimulate your brown fat, helping you burn calories? In this episode, Michael Mosley finds out all the benefits of our beloved bean - with research suggesting that it could help your brain and heart. What’s more, if you time it right, a simple cup of coffee could help you get more out of your workout and could even change the way you break down fat. Michael speaks to Professor James Betts at the University of Bath to find out how much coffee is the best dose, and what to bear in mind when having a cup.

In this episode, Michael gets out his dancing shoes & shines some light on the many benefits of dancing, revealing that dancing has been shown to be BETTER than traditional fitness exercises for improving your muscles, your balance and even the size of your brain. He speaks to professional-ballet-dancer-turned-neuroscientist Dr Julia F Christensen at the Max Planck Institute in Frankfurt, to find out how dancing can improve our balance and coordination, and trigger new connections in our brain, while our volunteer Lorne has a go at adding some disco dancing to her everyday routine.

Michael reveals how getting some shut-eye during the day could boost your memory and your heart health - and even help your productivity! Research reveals that a simple daily nap could slash your risk of heart attack by half, and have a noticeable impact on your brain, by helping improve your emotional control and boosting memory. In this episode, our volunteer Caroline catches some Zzzs in between work meetings, while nap expert Dr Sara Mednick delves into the different stages of sleep, telling Michael when to nap, and for how long, for the greatest benefit.

In this episode, Michael reveals how the part of your workout that often feels easier - running downhill after a brutal run up to the peak, or lowering down weights rather than lifting them up - is one of the quickest ways to improve your strength and enhance your workout. It’s the flip side of a lot of movements you’ve already been focused on. To find out more, he speaks to Prof Tony Kay at the University of Northampton who delves into the bizarre benefits of Eccentric Exercise. He reveals why the muscle-lengthening phase of exercise is more effective than the muscle-contracting phase… and how lengthening your muscles is the key to stronger muscles, bones, a healthier heart, and could even help burn more calories than a seemingly tougher workout when you’re finished.

In this episode, Michael explores the extraordinary effects of beetroot on your body and brain – from helping lower blood pressure to keeping your brain healthy as you age. He speaks to Professor Andy Jones from the University of Exeter who has found that simply drinking a shot of beetroot juice can improve your endurance during intense exercise by 16%, and finds out why these bright red jewels can have such significant benefits on your heart, your muscles and your brain.

We are sitting more than ever before - and our sedentary lives are having a big impact on our long-term health. In this episode, Michael stands up to the allure of the couch and reveals the science behind how just standing up - without even doing any exercise - can burn more calories and lower blood sugar levels. With Dr John Buckley, Michael explores how the experience of astronauts in space proves how important the force of gravity is on our bodies - and how standing up can help keep our bones and muscles strong.

Did you know that even mild dehydration can have damaging effects to your cognition, mood, and physical and mental performance? But drinking litres of plain water every day isn’t necessarily the solution. In this episode, Michael debunks the many myths about how much water we should drink, and enlists the help of Dr Stuart Galloway, Professor of Exercise Physiology from the University of Stirling, to reveal how much water we need, how to avoid the negative effects of mild dehydration, and how drinking water with every meal may even help to lose weight.

Pumping iron in the gym is the only way to improve strength, right? Wrong. In this episode, Michael explores the power of the mind to boost strength by up to 24%... Our willing human guinea pig Tom has a go at improving his goal-shooting skills with his mind, and Michael speaks to cognitive neuroscientist Dr Helen O’Shea to reveal how your thoughts can influence your muscles and why it’s surprisingly similar to doing the actual thing.

Not only do they look good, but surprising research is revealing the health benefits of houseplants. In this episode, Michael Mosley explores the science, discovers which houseplants have the biggest impact, and reveals just how many you need in a room to feel the effects. Michael speaks to Dr Tijana Blanusa of the Royal Horticultural Society, to explore the science behind how houseplants can not only improve productivity and cognition at work, they can also improve air quality, helping you literally breathe easier.

Ever noticed how good singing makes you feel? In this episode, Michael is joined by comedian Sindhu Vee to embrace the joys - and health benefits - of singing on the top of your voice. He finds out all about its unique mood-lifting ability and how singing can produce similar effects to cannabis. He speaks to Dr Daisy Fancourt to find out about her research on revealing how singing can boost your immune system and how it could help treat chronic pain.

Do you struggle with multi-tasking, filtering out distractions, and prioritising your to-do list? Believe it or not, video gaming might help. In this episode, Michael Mosley enters the world of gaming to find out how it can benefit our brains! He enlists the help of cognitive neuroscientist Professor Daphné Bavelier to find out how, to Michael’s surprise, video games could actually help improve our vision and what types of features we should look out for when we play...

Can’t face cutting down on your favourite foods? In this episode, Michael Mosley speaks to Dr Emily Manoogian from the Salk Institute in California to find out how simply changing when you eat - not what you eat - could help you lose weight, lower your blood pressure and cut your risk of Type 2 diabetes. They reveal what exactly happens when your eating times work against your body’s internal rhythms, and why eating late at night can stop you from going to sleep.

It can be hard to fit a full workout into every day - but it turns out you really don’t need to! In this episode, Michael enlists the help of Marie Murphy, Professor of Exercise and Health at Ulster University, to explore why doing short bursts of exercise can actually be more beneficial than a hard gym session. A brisk 10-minute walk here, taking the stairs there, and it really does add up.

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.

In this episode, Michael reveals the power of the sun’s rays to lower blood pressure and improve your mood, bones, muscles and immune system. He challenges TV presenter Mehreen Baig to sunbathe herself healthy, and speaks to Professor Ann Webb at the University of Manchester to shed new light on how going out in the middle of the day is the best way to boost your Vitamin D, and how to do it safely depending on your skin type.

Surprisingly simple ways to boost your health and wellbeing - in one easy step.

In this episode, Michael takes a long soak in the bath, and explores why it might be good for our heart, metabolism and sleep. He speaks to one of the UK’s leading sleep experts, Professor Jason Ellis, Director of the Northumbria Sleep Centre, to find out why a hot bath a couple of hours before bed can help us get to sleep. They discuss the interplay of responses in your brain and body that work together to get your body ready for rest - and why a hot bath one to two hours before bed can help kick start the process… Crucially, it is not the warm, relaxing bath that’s important, but what happens afterwards.

In this episode, Michael reveals how slowing down and focusing on your breath can have a wide-reaching effect on your body and brain - from reducing pain, to improving concentration. He speaks to psychologist and neuroscientist Professor Ian Robertson, from Trinity College Dublin, who’s discovered how taking just a couple of seconds to control your breath can act as a powerful reset button for your brain.

In this episode, Michael is reborn as a one legged yogi to reveal why the one leg stance is one the best thing you can do for a longer and more active life. He speaks to Professor Dawn Skelton at Glasgow Caledonian University, to find out what happens to your balance as you get older, why our balance is getting worse with each generation, and how regularly making yourself wobble could help improve your body and your brain.

Michael explores the science behind the soothing power of nature, revealing how nature not only makes us feel good in the moment, but how it also has a more lasting effect on our stress levels and our mental health. Michael speaks to Professor Ming Kuo at the University of Illinois at Urbana-Champaign, who has been looking into the surprising ways nature could be having an effect on your immune system and mind. They discuss everything from mood boosting microbes in the soil, to the aromatic chemicals released by plants that could be enhancing your immune system.

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!

From easing your nerves to improving concentration, in this episode Michael explores the hidden brain benefits of taking up a new hobby. He finds out why learning a new skill is one of the best things you can do for mental agility and speaks to Professor Alan Gow at Heriot-Watt University to discover the best - and most fun - ways to keep your brain active, and how taking on a new challenge could help build new connections in your brain, whatever your age!

Michael delves into the science of cold water immersion, revealing how just a little bit of physical stress might go a long way to improve your heart health, boost your mood and help keep colds and flu at bay. To find out more, he speaks to Professor Mike Tipton from Portsmouth University who’s been researching exactly what happens in your body when you’re doused with cold water, and why it might have a positive impact on your body and brain, with lasting effects.

In this episode, Michael speaks to expert Kirsten Berding Harold, University College Cork, for all the latest science on all things good bacteria. Our willing human guinea pig Clare has a go making her own kefir at home and Michael has a go at cultivating some healthy bacteria in the form of sauerkraut - which he claims is far simpler to make at home than you might think!

Michael explores the secret power of early-morning light, revealing the surprising ways it can affect your brain to boost your mood and help get a better night’s sleep. But it’s not just when you go that’s important… He speaks to Marie Murphy, Professor of Exercise and Health at Ulster University, who’s shown how a simple change to the way you walk could cut your risk of heart disease by 20-50%.

If time is tight, what’s the one thing that you should be doing to improve your health and wellbeing? Michael Mosley introduces his new series in which he reveals surprisingly simple tips that are scientifically proven to change your life.