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. If you want to uncover the right foods for your body, head to joinzoe.com/podcast, and get 10% off your personalized nutrition program. Get top tips for better gut health from ZOE Science & Nutrition — download our FREE gut guide. Follow ZOE on Instagram. Timecodes: 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 [email protected], and we’ll do our best to cover it.  Episode transcripts are available here.