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If you could do just one thing to transform your health, what should it be? Zoe Ball, Roman Kemp and Clive Myrie show how one small change can make a big difference. From dancing yourself happier to eating mackerel for your heart, to soaking in a hot bath to help you sleep – they share the simple and surprising things we could all do to improve our lives.

In postcard-perfect Rye in East Sussex, busy mum Sam is on a mission to supercharge her health after shedding the pounds with the help of weight-loss jabs. Clive Myrie has a simple but powerful idea for her next step – eating oily fish. And it turns out that adding this one food to your diet packs a serious health punch. Omega-3-rich heroes like mackerel, salmon and sardines won’t just help keep the weight off – they could sharpen mental focus, calm inflammation and even lower the risk of heart attacks and strokes.