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I'm loving the free ZOE app !
May 13, 2025
As a personal trainer and nutrition coach, I’m always on the lookout for science-backed tools and strategies that help people live healthier, longer lives. One of the most exciting and helpful innovations in nutrition right now is the free ZOE app. With powerful AI and features like meal logging and food scoring, it guides users in a fun, easy and educational way toward a diet rich in whole, unprocessed foods. The best part is that ZOE's approach is grounded in cutting-edge research and the largest in-depth nutrition study in the world, conducted with scientists from Massachusetts General Hospital, Stanford Medicine, Harvard T.H. Chan School of Public Health, and King’s College London.
The app focuses on long-term health, not short-term dieting -
Helping prioritize whole, unprocessed foods through an easy-to-use food rating system Offering personalized food scores based on general health impacts—so you can choose what’s best for your body Encouraging gut-friendly eating patterns , including more plants and fiber-rich foods Making healthy eating enjoyable and sustainable with flexible recommendations that work in real life
Importance of Whole, Unprocessed Foods
Research shows that ultra-processed foods (UPF) which have undergone several industrial processing steps and often contain additives, preservatives, sweeteners, and artificial colors - like packaged snacks, sugary drinks, processed meats, and pre-prepared meals - disrupt metabolic processes, increase inflammation, and negatively impact gut health, leading to long-term health consequences like higher risks of obesity, heart disease, cancer, and early death.
Its a continuum though. The bread and milk we buy in the grocery store is also processed, so our job becomes choosing the least processed products. That's one of my favorite things about the ZOE app! I discovered my soymilk had gellam gum, an emulsifier the Zoe team has discovered is dangerous to our gut (article) so I was able to find a less processed alternative.
It can feel confusing and overwhelming to try and change our diets when processed foods are so heavily marketed, so much more convenient and widely available, and when so many of our traditions revolve around their addictive deliciousness! It doesn't help that whole foods and minimally processed options can be more expensive and time-consuming to prepare. But even with all of that, at the end of the day, the truth remains. The benefits of a diet rich in whole, unprocessed or minimally processed food far outweighs the dangers of not making the effort and here's why -
Better Weight Management: Whole foods are naturally high in fiber, water, and nutrients, which promote fullness and reduce overeating. They help stabilize blood sugar levels, minimizing fat storage and supporting weight loss or maintenance without deprivation.
Improved Gut Health: A diverse, fiber-rich diet feeds your gut microbiome—the trillions of bacteria in your digestive system that influence everything from metabolism to immunity. This is one of ZOE’s core focuses, and whole foods like fruits, vegetables, legumes, and whole grains are crucial to feeding those beneficial microbes.
Reduced Inflammation and Chronic Disease Risk: Diets rich in ultra-processed foods are linked to chronic inflammation, insulin resistance, and diseases such as heart disease, type 2 diabetes, and certain cancers. Whole foods, by contrast, are anti-inflammatory and protective.
Longevity and Vitality: Nutrient-dense, unprocessed foods are packed with antioxidants, vitamins, and minerals that support cellular health and slow the aging process, helping you stay active and vibrant as you age.
On top of all this, the ZOE app is just fun! One of my favorite things is the little dopamine hit I get "playing the game" to try and increase the number of plants I put on my plate to earn "beans" and "unlock new levels".
But don't take my word for it, check it out!
Why It Matters
February 5, 2025
The “F#$& it!” s. You know the ones. The times you just can't be bothered to do the thing you promised yourself you'd do. The activity you were so excited about—prepped and planned and even made a little celebratory checklist for. But now? Now, it's a hard pass. You told yourself you wouldn’t eat that post-dinner treat. You promised yourself that you'd wake up early to exercise before work. You swore you’d prepare your lunches for the workweek on Sunday, because "future you will thank me".
But fast forward to 5:30 a.m., and your alarm is shouting at you—snooze. It's post-dinner TV time, and what’s that? You’re somehow already halfway to the kitchen for that "just one bite" of a treat. It's like the plan you had was a distant memory. “I’ll just eat this one snack. F#$& it!” Sigh. We’ve all been there.
It doesn’t mean that we can’t succeed in reaching our goals after making mistakes—far from it! Success comes from the consistent, though imperfect, practice of healthy habits - it's the real path to lasting change.
The issue arises when those “F#$& it!” moments become the default response, turning into a habit of letting ourselves off the hook. It’s easy to slip into this pattern, but over time, it can erode our self-trust. And if you’re operating from a fixed mindset, where failure feels final, it can derail your efforts entirely.
and the vision we have for our best selves. And that is everything!
When introducing a new healthy habit or routine into our life, letting go of the impatience around the end goal and surrendering to the process is a great place to start because, well, that’s exactly what it is—a process. Wellness isn’t a destination; it’s a journey. And the goal is to make health a sustainable part of our life, so the changes we make need to be practical, fitting where we’re at in the moment. A growth mindset is believing that with effort, learning, and persistence, we can develop the skills and abilities we need. With this mindset, nothing can hold us back.
If you want to begin a morning exercise routine, for example, starting by identifying the challenges and making plans to overcome them is important. What time do I need to wake up...when do I need to get to bed? Is the class booked...do I know where I'm going; or, is the video cued up...are the weights nearby? Is my lunch packed and outfit ready for my workday? Should I leave my workout clothes by the bed or just sleep in them? (Hey, whatever works, right?)
Having a plan sets us up for success. It is our mindset, however, that gets us over the finish line. How we respond to our inevitable “F#$& it!”s makes all the difference. Responding with a fixed mindset like "See, I'm not a morning person, I can't do it. Waking up is impossible!" has us giving up before we even start. Whereas responding with a growth mindset, like "I'm disappointed in myself. Oh well, this is a new habit for me. It happens, I'll re-commit and try again tomorrow". Until one day, you're regularly waking up early to workout because it is just who you are now.
Recently, I wanted to break the habit of snacking while watching TV after dinner. I’m a big fan of sweet treats though so I knew to be successful - and sustainable - I'd have to give myself options to practice, like “Good/Better/Best.” For example, Best is no treat; Better is a piece of fruit; and Good is a pre-made, healthy snack [like this Fudgy Reece's Lava Brownie (serves 2): 1/3 cup Cottage Cheese + 1 egg + 3 tbsp Cocoa Powder + 2.5 tbsp of maple syrup blended and then cooled, then when ready to eat drizzle 1 tbsp warmed natural peanut butter drizzled on top. OMG it's so good!]. The practice continues.
UPDATE 5/14/2025: It worked!! I'm excited to report that I've broken the nighttime snacking habit. I'm no longer bothered by late night cravings and I don't struggle to stop eating treats after dinner because now I don't even start. I've literally become someone who doesn't eat after dinner which is about 6:30pm. I've been able to sustain it because I sleep waaay better now, have better digestion, and the decrease in daily calories helped me lose 6 lbs. On the few occasions when I've left room for dessert, I'm sure to have it at the table directly following dinner and before the dishes have been washed. One important note: in addition to using the Good/Better/Best method, I found that sometimes I just needed to put myself to bed because the cravings for treats/energy were just signals I was tired.