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...

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...

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...

Dr Michael Mosley looks ahead to his new series which starts on Thursday 4 April, 2024. He'll be revealing more surprisingly simple and scientifically proven ways to improve your health and wellbeing. New episodes will be released on Thursdays. If you’re in the UK, listen to new episodes, a week early, first on BBC Sounds: bbc.in/3zqa6BB

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...

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...

We are a nation of snackers and we tend to get a whopping 25% of our daily calories from our snacks. But surprisingly, snacking isn’t necessarily bad for our health. Dr Sarah Berry at Kings College London explores a pragmatic approach to snacking, and tells Michael how what you snack on and when you snack has the greatest impact on your health. You don’t have to stop snacking - just snack smartly by swapping in some less-processed options. Our volunteer Denise, a hotel facilities manager from...

Tracking your exercise is a simple and surprisingly effective way to motivate you to move more. Most of us own an exercise tracker, whether it’s the fitness app on our phone or a special bit of kit on our wrist. But how do they make us more active? Professor Carol Maher, from the University of Southern Australia, has found wearing an activity tracker really can encourage more physical activity. She tells Michael how the instant feedback allows people to take control of their activity levels....

Michael discovers his long-time penchant for an early night could have some real health benefits. If you are someone who could go to sleep earlier and simply put it off with an extra episode or phone scrolling, Michael recommends going to bed an hour earlier than normal because getting enough sleep deeply impacts your brain, protecting against depression and other neurological problems. Professor Esra Tasali at the University of Chicago's Sleep Centre, shares her research that sleeping an...

Michael discovers incorporating wholegrains into our diet, is a tasty swap that could really benefit our health. Wholegrains such as wholegrain pasta, bread and brown rice contain more fibre, vitamins and minerals, than refined grains. This simple swap can help reduce blood pressure, improve heart health and boost the gut microbiome. Michael talks to Dr Caleigh Sawicki, from the Brigham and Women’s hospital and Harvard Medical School, whose research suggests that the fibre consumption of...

Michael adds a plank into his exercise routine and is surprised to learn of its huge benefits to our physical health. Dr Jamie O'Driscoll, a Reader of Cardiovascular Physiology at Canterbury Christ Church University, reveals how the plank is a form of isometric exercise, where muscles are held still, neither stretching nor contracting. Jamie shares his research that found these exercises, including the plank and the wall-squat, could massively reduce our blood pressure. Michael also explores...

Michael takes a break to brew up a cup of green tea, warming up to its distinctive taste and its health benefits. Dr Edward Okello, from the Human Nutrition Research Centre at the University of Newcastle, reveals how green tea can benefit our brain power and health. Green tea contains the polyphenol EGCG (Epigallocatechin Gallate) and Professor Okello explains how this polyphenol inhibits a destructive enzyme which harms our brain cells. Michael also learns that a nice hot cup of green tea...

During the winter months, here in the UK, days are short and there isn’t enough sunlight for most of us to make the vitamin D we need. Taking a tiny vitamin D supplement is a minute change that could have a huge impact on our health. Professor David Llewellyn from Exeter University explains to Michael that vitamin D helps clear abnormal proteins, such as amyloid plaques and tau, from the brain, which may help protect you from dementia. Having enough vitamin D can also boost your immune...

We could all use a little kindness in our lives. Surprisingly, a little altruism can actually have big benefits for our own health! Michael discovers that small acts of kindness can not only boost your mental health and improve your relationships but also boost the immune system. Dr Tristan Inagaki from the San Diego State University explains to Michael how her research has revealed that those performing acts of kindness had lower levels of systemic inflammation, which could reduce the risk...

Dr Michael Mosley looks ahead to his new series which starts on Wednesday 10 January, 2024. He'll be revealing more surprisingly simple and scientifically proven ways to improve your health and wellbeing. New episodes will be released on Wednesdays, but if you’re in the UK, listen to new episodes, a week early, first on BBC Sounds: bbc.in/3zqa6BB

In this series of special editions of BBC Radio 4 podcast Just One Thing, Michael Mosley quizzes the world’s leading health experts on the best ways to live well. In this Inflammation Special, we hear from Janet Lord, who is Professor of Immune Cell Biology at the Institute for Inflammation and Ageing at Birmingham University. We hear the top tips that Professor Lord swears by to reduce the damaging effects of inflammation on our body. How can simply moving your muscles make...

In this series of special editions of BBC Radio 4 podcast Just One Thing, Michael Mosley quizzes the world’s leading health experts on the best ways to live well. In this Weight Loss Special, we hear from Professor Giles Yeo, a leading expert in the genetics of obesity at the University of Cambridge. We hear the top tips Professor Yeo swears by to help you shed the pounds. What’s the best way to lose weight? What should you be eating and how should you be exercising? And what’s the...

In this series of special editions of BBC Radio 4 podcast Just One Thing, Michael Mosley quizzes the world’s leading health experts on the best ways to live well. In this Stay Young Special, we hear from Professor Andrew Steptoe, Head of Behavioural Science and Health at University College London, who leads the English Longitudinal Study of Ageing (ELSA). We hear the top tips that Professor Steptoe swears by to keep youthful. How can having a sense of purpose keep you genetically young? ...

In this series of special editions of BBC Radio 4 podcast Just One Thing, Michael Mosley quizzes the world’s leading health experts on the best ways to live well. In this Exercise Special, we hear from Marie Murphy – Professor of Exercise and Health at Ulster University and leading expert in physical fitness and lead scientist advising on the UK physical activity guidelines. We hear the top tips that Professor Murphy swears by to get maximum fitness for minimum effort. Could exercising...

In this series of special editions of BBC Radio 4 podcast Just One Thing, Michael Mosley quizzes the world’s leading health experts on the best ways to live well. In this Sleep Special, we hear from Professor Russell Foster - Director of the Sleep and Circadian Neuroscience Institute at the University of Oxford and one of the world’s leading researchers on what makes our body clocks tick. We hear the top tips that Professor Foster lives by to improve the way we sleep and live. How many...

In this series of special editions of BBC Radio 4 podcast Just One Thing, Michael Mosley quizzes the world’s leading health experts on the best ways to live well. In this Happiness Special we hear from Dr Rangan Chatterjee - GP, host of successful podcast “Feel Better, Live More” and author of numerous best-selling books including “Happy Mind, Happy Life”. We hear the top tips that Dr Chatterjee swears by to improve and maintain good mental health and wellbeing. Could talking to...

There’s a chill in the air as the winter months come around again. But the cold isn’t always something to fight or guard against. With a little bit of care, you can invite the cold into your life - with real benefits for health and mood. In each episode of this new podcast series, Dr Michael Mosley uncovers the science behind a different way you can harness the power of the cold, alongside the very latest research and atmospheric sound design. In this final episode, how keeping a colder...

There’s a chill in the air as the winter months come around again. But the cold isn’t always something to fight or guard against. With a little bit of care, you can invite the cold into your life - with real benefits for health and mood. In each episode of this new podcast series, Dr Michael Mosley uncovers the science behind a different way you can harness the power of the cold, alongside the very latest research and atmospheric sound design. In this episode, how cold water swimming can...

There’s a chill in the air as the winter months come around again. But the cold isn’t always something to fight or guard against. With a little bit of care, you can invite the cold into your life - with real benefits for health and mood. In each episode of this new podcast series, Dr Michael Mosley uncovers the science behind a different way you can harness the power of the cold, alongside the very latest research and atmospheric sound design. In this episode, Michael goes for a jog on a...