ZOE’s best health tips of 2025 - Part 1

The two-minute rule: scale any habit down to get started

James Clear's two-minute rule says to scale any habit down to something that takes two minutes or less. Read 30 books becomes read one page. Do yoga becomes take out the yoga mat. Research shows it takes an average of 66 days to build a habit, but the range is wide. The key question is not what you could do on your best day, but what you can stick to on a bad day.

"Take whatever habit you're trying to build and you scale it down to something it takes two minutes or less to do."

Coffee reduces heart disease risk by 25% and contains more fiber than a banana

Over 25 studies now show coffee reduces heart disease risk by about 25%. Two cups of coffee contain more fiber than a banana. A gut microbe called Lawsonibacter, found exclusively in coffee drinkers, produces chemicals that reduce blood pressure and blood sugar. Instant coffee has fewer polyphenols, but decaf retains most health benefits.

"Based on over 25 studies, you can now see a reduction of about 25% in your risk of a heart attack or heart disease."

4 tablespoons of olive oil daily reduced heart disease, strokes, and breast cancer

The PrediMed study gave 7,000 Spaniards about 4 tablespoons of extra virgin olive oil daily for 6 years and found significant reductions in heart disease, strokes, and breast cancer. Extra virgin olive oil contains 36 known polyphenols compared to just 6 in coconut oil, including oleocanthal, a natural component found in ibuprofen with potent anti-inflammatory properties.

"Clearly showed that the olive oil group had these really significant reductions in heart disease and strokes and breast cancer."