Eat your ice cream! The 6 rules you really need for a long and healthy life

What really helps you live a long, healthy life? Can healthy ageing be as simple as a few everyday habits? In this episode, Dr. Ezekiel Emanuel, world-leading oncologist, bioethicist and World Health Organization adviser, shares six rules from his book Eat Your Ice Cream (https://amzn.to/4wu8faa) that may help lower your risk of dementia, heart disease, cancer and early death. Ezekiel explores the science of healthy ageing, longevity and disease prevention, and explains why many wellness trends distract us from what matters most. By the end of the episode, you’ll have six practical habits that have the biggest impact on living well for longer. From building stronger relationships and staying mentally active to improving your diet, exercise and sleep, Ezekiel offers a simple framework designed to support health over decades, not weeks. If you want to live a longer, healthier life, are you focusing on the habits that matter most? 🌱 Try our science-backed and tasty wholefood supplement Daily30: https://zoe.com/daily30?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=d30 🌿Let your gut microbes snack on the ZOE Gut Health Bar | https://zoe.com/snackbar?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=GHB Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE: https://zoe.com/buymembership?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=BAU Follow ZOE on Instagram | https://www.instagram.com/zoe/ Timecodes 00:00 Why more exercise may not help you live longer 03:49 The book that made a leading doctor furious 08:11 Why wellness culture thrives when life feels out of control 10:52 What the wellness industry gets wrong about longevity 13:05 Are peptides and supplements dangerous? 16:28 How much alcohol is safe to drink? 18:52 How ultra-processed food affects your brain and body 23:49 Is vaping safer than smoking? 25:35 Which vitamins and supplements are actually worth taking? 28:09 Rule one: The risks that are never worth taking 30:12 Is climbing Everest more dangerous than you think? 31:27 The number one rule for a longer, healthier life 33:35 How loneliness increases your risk of early death 35:51 What loneliness does to your immune system and heart 37:03 How many close friends do you need for better health? 39:20 Is working from home harming your mental health? 40:08 How to rebuild your social life when you feel isolated 40:52 Four vaccines linked to a lower risk of dementia 44:21 Is retirement bad for your brain? 45:32 Four simple food rules for better gut health 47:56 The three types of exercise you need as you age 50:17 How many hours of sleep do you really need? 52:24 Is sleep less important than social connection? 54:02 Why sleeping pills may not improve your sleep 56:13 The one habit that combines all six longevity rules 📚Books by our ZOE Scientists The Food For Life Cookbook | https://amzn.to/4amfIMX Every Body Should Know This by Dr Federica Amati | https://amzn.to/4blJsLg The Appetite Reset by Dr Federica Amati | https://amzn.to/4aBakbR Food For Life by Prof. Tim Spector | https://amzn.to/4amZinu Ferment by Prof. Tim Spector | https://amzn.to/4hU1Df5 Good Mood Food (preorder) by Prof. Tim Spector | https://amzn.to/4l9oXat Free resources from ZOE: The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt | http://ZOE.com/snacking-2026?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=snacking How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health | https://zoe.com/2026?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=How to eat in 2026 Gut Guide - For a Healthier Microbiome in Weeks | https://zoe.com/gutguide?utm_medium=podcast&utm_source=youtube&utm_campaign=gutguide Mentioned in today's episode Eat Your Ice Cream: Six Simple Rules for a Long and Healthy Life by Dr. Ezekiel Emanuel | https://amzn.to/4wu8faa Multivitamins and cognitive health, Annals of Medicine and Surgery (2026) | https://pmc.ncbi.nlm.nih.gov/articles/PMC12889344/ The (un-)Social Brain, Physiological Research (2025) | https://pmc.ncbi.nlm.nih.gov/articles/PMC12746854/ Association between social activity frequency and overall survival, BMJ (2023) | https://jech.bmj.com/content/77/5/277 The Health and Retirement Study | https://www.nia.nih.gov/research/resource/health-and-retirement-study-hrs Harvard Study of Adult Development | https://www.adultdevelopmentstudy.org/ Mistakenly seeking solitude, Journal of Experimental Psychology (2014) | https://pubmed.ncbi.nlm.nih.gov/25019381/ Home alone: Remote work, isolation, and mental health, Science (2026) | https://www.science.org/doi/10.1126/science.aec7671 Have feedback or a topic you'd like us to cover? Let us know here: https://gf6hx47iu5g.typeform.com/topicsuggestion Episode transcripts are available here: https://zoe.com/learn/category/podcasts