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- 128 - Your new menopause toolkit with Dr. Mary Claire Haver & Dr. Sarah Berry
The menopause transition can bring unexpected challenges — the effects can significantly impact daily life and long-term health.
Dr. Mary Claire Haver is a board-certified gynaecologist and a menopause specialist. She's helped thousands of women in perimenopause and menopause to realise their health goals. In today’s episode, she joins Jonathan and ZOE's Chief Scientist Dr. Sarah Berry to shed light on what to expect during these life stages.
Sarah and Mary Claire describe practical strategies for managing symptoms, critical conversations to have with healthcare providers, and how to advocate for yourself effectively in medical settings.
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If you want to uncover the right foods for yourbody, head to zoe.com/podcast, and get 10% off your membership.
Follow ZOE on Instagram.
Timecodes:
00:00 Introduction
01:33 Quickfire questions
05:53 There is a lack of menopause training in medical school
07:02 Most women are going into menopause blind
07:43 Why menopause symptoms vary
09:30 The hormonal ‘zone of chaos’
11:45 ZOE PREDICT data on menopause symptoms
13:36 How long do perimenopause symptoms last?
17:52 Perimenopause at age 35?
18:34 Why hormone tests are worthless
20:53 The risk of chronic disease after menopause
24:53 Why does menopause increase hunger?
28:39 Why medicine and research is male-dominated
32:34 How to talk to your doctor about menopaue
34:12 Pregnancy research - 10x more extensive than menopause research!
35:14 Mary Claire’s toolkit of strategies for menopause
36:34 What are the long-term health benefits of hormone replacement therapy?
38:36 Is HRT safe for most women?
42:47 Brand new ZOE study results: diet and menopause
49:16 Top 3 tips to help with symptoms
54:34 What is ‘frozen shoulder’ and how can you treat it?
Mentioned in today's episode:
Menopause transition and cardiovascular disease risk: Implications for timing of early prevention: A scientific statement from the American Heart Association in CirculationThe controversial history of hormone replacement therapy in MedicinaDr. Vonda Wright’s websiteBooks by Mary Claire:
The New MenopauseIs there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
Episode transcripts are available here.
Thu, 09 May 2024 - 1h 08min - 127 - The medicines hiding in your spice rack with Kanchan Koya & Dr. Sarah Berry
In today’s episode we’re uncovering the medicines hiding in your kitchen.
Molecular biologist Kanchan Koya joins Jonathan and Sarah to explore the incredible health benefits of spices. From controlling blood sugar to soothing a sore throat, we’ll discover what the latest research says about household favorites including ginger, cinnamon and cloves.
Kanchan Koya is a food scientist, founder of the spice-centric food blog Chief Spice Mama and author of the cookbook ‘100 Recipes with Healing Spices for Your Family Table’. She will show us how to get the most out of spices, with simple cooking tips and delicious recipes.
Want to make Kanchan’s show stopper spice dish? Find the recipe here.
Follow Kanchan on Instagram.
If you want to uncover the right foods for yourbody, head to zoe.com/podcast, and get 10% off your membership.
Follow ZOE on Instagram.
Timecodes:
00:00 Introduction
01:26 Quickfire questions
03:08 What are spices?
03:43 Polyphenols in spices
07:25 Spices and your health
11:01 Cinnamon and blood sugar control
14:49 Anti-inflammatory benefits of spices
21:08 A practical guide to using spices
31:40 Reviving old spices
33:11 The wonders of ginger: from morning sickness to gut health
35:56 Spiced cooking tips
37:41 Breakfast ideas: add spices to start your day
39:44 Simple spicy snacks
42:05 Dinner delights: spicing up main meals
44:11 Spices for kids
46:24 Spiced drinks: from chai to golden milk
48:24 The ultimate spice dish
Studies related to today’s episode:
Safety and efficacy of curcumin versus diclofenac in knee osteoarthritis: a randomized open-label parallel-arm study published in TrialsAnalgesic effect of the aqueous and ethanolic extracts of clove,published inAvicenna Journal of PhytomedicineEffect of cinnamon spice on continuously monitored glycemic response in adults with prediabetespublished inThe American Journal of Clinical NutritionStar anise (Illicium verum): Chemical compounds, antiviral properties, and clinical relevance published in Phytotherapy ResearchGinger-Mechanism of action in chemotherapy-induced nausea and vomiting, published by Critical Reviews in Food Science and NutritionIs there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
Episode transcripts are available here.
Thu, 02 May 2024 - 59min - 126 - Foods for every decade of life with Dr. Federica Amati
Did you know that even at age 70, with the right nutrition, you could potentially extend your life by 6 years?
In today’s episode, we learn that it's never too late to change your diet for the better. Dr. Federica Amati, ZOE’s Head Nutritionist, dives into the unique nutrition needs at every life stage.
From the golden windows of opportunity that can transform your health, to practical food recommendations for adolescence, adulthood and beyond, Dr. Amati gives tips to enhance your wellbeing.
Dr. Federica Amati is a researcher at King’s College London and registered nutritionist. She is also lecturer and Nutrition Topic Lead at Imperial College School of Medicine. Federica empowers people with accessible, practical knowledge to make informed choices on diet and lifestyle and to improve health based on unique needs and preferences, at every stage of life.
Follow Dr. Federica Amati on Instagram
If you want to uncover the right foods for yourbody, head to zoe.com/podcast, and get 10% off your membership.
Follow ZOE on Instagram
Timecodes
00:00 Introduction
01:17 Quickfire questions
03:32 The first window of opportunity is before you are born
06:04 It takes two to tango: equal roles in conception
07:25 The science behind sperm health and diet
09:10 What is life course nutrition?
10:35 Why generic nutrition advice isn't enough
13:00 Critical changes in the first 12 weeks of pregnancy
16:25 Nutritional needs in the second trimester of pregnancy
17:20 Preventing allergies during pregnancy
20:30 Nutrition in childhood and adolescence
21:00 The importance of a diverse diet for teenagers
22:57 Children learn to eat from us: exposure is key
25:10 The impact of ultra-processed foods on teenagers
27:40 Do you need to eat meat to grow well?
32:55 Lifestyle choices in your 30s affect long-term health
36:00 Longevity supplement myths
37:40 Gut microbiome changes in adulthood
43:28 How to extend your lifespan through diet at any age
46:05 Preparing for healthy aging and avoiding 'Sniper Alley'
50:10 How to eat right in your 70s and beyond
54:22 Protein needs as you age
56:30 Becoming a ZOE member is like having a nutritionist in your pocket!
59:20 Summary
Mentioned in today's episode:
Life expectancy can increase by up to 10 years following sustained shifts towards healthier diets in the United Kingdom, published in Nature FoodThe Developmental Origins of Health and Disease (DOHaD), published in American Journal of Lifestyle MedicineA single serving of mixed spices alters gut microflora composition: a dose–response randomised trial, published in NatureBooks:
Every Body Should Know This by Dr. Federica AmatiIs there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
Episode transcripts are available here.
Thu, 25 Apr 2024 - 1h 11min - 125 - What to eat to avoid osteoporosis with Prof. Cyrus Cooper and Tim Spector
Did you know that every 12 years, our skeletons undergo a complete transformation?
Osteoporosis, a condition where bones become fragile, significantly increases the risk of fractures from minor incidents, often without any noticeable symptoms. Worldwide, it affects one in three women and one in five men over fifty, leading to pain, potential disability and loss of independence.
In today’s episode, Jonathan, Tim and Cyrus ask the question: How can understanding osteoporosis and implementing targeted lifestyle changes enhance bone health and reduce the risk of fractures?
Cyrus Cooper is a Professor of Rheumatology at the University of Southampton, where he is also the Director of the MRC Lifecourse Epidemiology Unit and Vice-Dean of Medicine. In addition, he’s a Professor of Musculoskeletal Science at the Nuffield Department of Orthopaedics, Rheumatology and Musculoskeletal Sciences at the University of Oxford.
Tim Spector is one of the world’s top 100 most-cited scientists, a professor of epidemiology, and scientific Co-Founder at ZOE. Tim trained originally in rheumatology and epidemiology.
Make smarter food choices for your body: zoe.com/podcast
Follow Tim on Instagram.
If you want to uncover the right foods for yourbody, head to zoe.com/podcast, and get 10% off your personalised nutrition program.
Follow ZOE on Instagram.
Timecodes
00:00 Introduction
01:21 Quickfire questions
03:08 What is osteoporosis?
06:10 Why might our bones become more fragile as we age?
08:10 Your skeleton renews itself all the time
10:30 Does menopause cause osteoporosis?
12:48 What's it like living with osteoporosis?
15:16 How common is osteoporosis in males?
16:04 What are the symptoms of osteoporosis and at what age should you get checked?
21:40 Some chilling statistics about osteoporosis
23:10 Common myths about the effects of calcium and vitamin D on osteoporosis
27:50 What is the latest science on vitamin D supplementation?
34:10 Can vitamin D and calcium ensure children’s bone density is healthy?
34:55 Osteoporosis treatment options, including new drugs
37:20 The impacts of HRT on bone density
39:30 What are the downsides to some of these treatments?
43:00 Does physical activity help to prevent fractures?
44:30 Lifestyle impacts: diet and nutrition
49:40 Can exercise make your bones stronger?
55:20 Ideal exercises to prevent osteoporosis
57:10 Cyrus and Tim’s top 3 actions to improve bone health
59:10 Summary
Mentioned in today's episode:
Accumulation of risk factors associated with poor bone health in older adults,published in Archives of OsteoporosisRelevant studies:
Influence of vitamin D supplementation on bone mineral content, bone turnover markers and fracture risk, published in Journal of Bone and Mineral ResearchPregnancy Vitamin D Supplementation and Childhood Bone Mass at Age 4 Years, published in JBMR PlusThe role of calcium supplementation in healthy musculoskeletal ageing, published in Osteoporosis InternationalBooks:
Osteoporosis: A Lifecourse Epidemiology Approach to Skeletal Health by Prof Cyrus CooperIs there a nutrition topic you’d like us to explore? Email podcast@joinzoe.com, and we’ll do our best to cover it.
Episode transcripts are available here.
Thu, 18 Apr 2024 - 1h 07min - 124 - Intermittent fasting: what we learned from the world's biggest study with Prof. Tim Spector & Gin Stephens
Did you know that intermittent fasting can have significant health benefits? By aligning your eating schedule with your body's natural rhythms, it can bolster heart health, enhance insulin sensitivity, and support weight loss.
In today’s episode, Jonathan, Prof. Tim Spector, and Gin Stephens dive into the world of intermittent fasting, with a focus on time-restricted eating.
Gin shares essential tips for beginners and explains what it takes to be successful. Tim explores the groundbreaking findings of The Big IF Study from 2022, the largest exploration of intermittent fasting to date. They also unpack controversies and describe who might want to avoid fasting.
Gin Stephens is an intermittent fasting advocate, New York Times bestselling author, and podcast host. Gin has been living the intermittent fasting lifestyle since 2014.
Follow Gin on Instagram.
Tim Spector is a professor of genetic epidemiology at King’s College London, director of the Twins UK study, scientific co-founder of ZOE, and one of the world’s leading researchers.
Follow Tim on Instagram.
If you want to uncover the right foods for yourbody, head to zoe.com/podcast, and get 10% off your personalized nutrition program.
Want ZOE Science & Nutrition’s top 10 tips for healthier living? Download our FREE guide.
Follow ZOE on Instagram.
Timecodes:
01:25 Quick fire questions
03:25 What is intermittent fasting?
04:35 What are the most common types of fasting?
06:00 The circadian rhythm and fasting
08:22 The Big IF study explanation and results
13:41 Breakfast misconceptions explained
16:01 How do the Big IF study results compare to other research?
18:56 What are the health benefits of sticking to the Big IF study?
24:00 What is Tim’s intermittent fasting schedule like?
25:40 Jonathan's experience with the Big IF study
28:04 What is metabolic flexibility?
32:43 Practical advice for getting started.
35:40 Cephalic phase insulin response
40:30 Is there an ideal length for an eating window and time to start?
43:20 Can you eat whatever you want?
44:30 Can people over 70 years of age fast safely?
51:21 Summary
Mentioned in today's episode:
Flipping the metabolic switch: Understanding and applying the health benefits of fasting in Obesity
Books by Gin Stephens:
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
Episode transcripts are available here.
Thu, 11 Apr 2024 - 1h 00min - 123 - The best exercise routine, according to your muscle clocks with Professor Karyn Esser
Our bodies naturally follow a roughly 24-hour cycle, called our circadian rhythm. And every cell has a rhythm.
As we get older, we tend to lose muscle, making us more prone to falls and less able to live independently. Though we can't stop aging, staying active helps keep our muscles strong and our bodies healthy for longer.
Prof. Karyn Esser is a specialist in how the body's natural rhythms affect muscles. Today, she guides us through the latest research and shows that it's always possible to harness the power of your muscles to enhance your quality of life. She is a professor in the Department of Physiology and Aging at the University of Florida, where she’s also the co-director of the University of Florida Older Americans Independence Center.
In today's episode of ZOE Science & Nutrition, Jonathan and Karyn explore the body's internal clocks and ask: why do our muscles have their own schedule, and is there an ideal time of day to exercise?
If you want to uncover the right foods for yourbody, head to zoe.com/podcast, and get 10% off your personalized nutrition program.
Want ZOE Science & Nutrition’s top tips for better gut health? Download our FREE gut guide.
Follow ZOE on Instagram.
Timecodes
00:00 Introduction
00:18 Quickfire questions
02:01 Why are muscles important, particularly as we get older?
08:45 Why we all lose strength as we age
11:07 What type of exercise do we need to maintain our muscle strength as we age?
14:55 What is a circadian clock?
19:25 Everything has a circadian rhythm
21:32 Why do our muscles work on a 24-hour cycle?
24:20 Humans are stronger in the afternoon
30:24 Is there a best time to exercise?
35:01 Can exercise before or after work help shift workers with jet lag?
37:33 Is there a difference between men and women’s responses to circadian rhythms?
41:44 What are the effects of time-restricted eating on muscle mass?
53:42 Summary
Mentioned in today's episode:
Defining the age-dependent and tissue-specific circadian transcriptome in male mice from Cell Reports
Related studies:
Timing is everything: Circadian clocks set the rhythm for vital functions in bacteria from the University of Chicago
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
Episode transcripts are available here.
Thu, 04 Apr 2024 - 1h 02min - 122 - 5 things you can do now to reduce dementia risk with Professor Claire Steves
How soon should we start taking our dementia risk seriously?
In today’s episode of ZOE Science & Nutrition, Jonathan is joined by Prof. Claire Steves to explore the multifaceted world of dementia. They delve into the significance of dental health, genetics, diet, and physical activity — plus, they unpack the latest research — to give you practical strategies for preventing dementia.
Claire is a consultant physician in geriatric medicine at Guy's and St Thomas' NHS Foundation Trust. She’s also a senior clinical lecturer at King's College London and deputy clinical director of the institution’s Department of Twin Research and Genetic Epidemiology where she leads research on the characterization of physical and mental aging traits and frailty.
If you want to uncover the right foods for yourbody, head to zoe.com/podcast, and get 10% off your personalized nutrition program.
Get the FREE ZOE gut health guide — download here
Follow ZOE on Instagram.
Timecodes:
00:00 - Introduction
01:26 - Quickfire questions on dementia
02:42 - Main discussion: understanding dementia
04:18 - Control over fate with dementia
06:52 - Why older people get more fractures
08:32 - Warning signs of dementia
09:55 - Unique aspects of dementia
12:12 - Cellular level discussion on dementia
15:49 - Risk factors for dementia
16:07 - Inheritance and dementia
18:29 - High-risk factors for dementia
19:15 - Fetal development and dementia risk
21:47 - Brain reserves and mental health
24:24 - New advances in dementia treatment
30:47 - Medications and life expectancy
33:21 - Diet and dementia prevention
35:58 - The role of physical activity
39:45 - Oral health and dementia
42:10 - Social interaction and brain health
44:02 - Diabetes and dementia
45:36 - Women, HRT, and dementia
49:09 - Recap: Types of dementia
53:39 - Hearing aids and dementia prevention
55:39 - Episode sign-off
Studies related to today’s episode:
Brain-age is associated with progression to dementia in memory clinic patients from NeuroImage ClinicalFind our top 10 tips for healthier living: Download our FREE guide.
Are you interested in a specific aspect of dementia? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
Episode transcripts are available here.
Thu, 28 Mar 2024 - 53min - 121 - Three ways to prevent diabetes with Professor Naveed Sattar
In today’s episode, we’re talking about a disease so widespread that it touches nearly every family in some way: type 2 diabetes. It’s not just a health issue, it's a rapidly expanding crisis. And many people don’t know that they have it.
In the U.S. alone, 100 million people have prediabetes, and more than 37 million have type 2 diabetes, a chronic condition with life-altering effects.
Prof. Naveed Sattar joins us to shed light on preventing, treating, and potentially reversing type 2 diabetes.
Naveed is a medical doctor and Professor of Metabolic Medicine at the Institute of Cardiovascular & Medical Sciences at the University of Glasgow. He’s one of the world’s top 1% most cited clinical scientists, and he’s worked on many clinical trials of lifestyle changes and drugs to prevent and manage diabetes.
Learn your diabetes risk score:
If you’re in the U.K. click here.
If you’re in the U.S. click here.
Get the FREE ZOE gut health guide — download here
Follow ZOE on Instagram
Timecodes:
00:00 Introduction
01:00 Topic introduction
02:28 Quick fire questions
05:33 What is blood sugar and why does it matter?
07:15 What is insulin and what is its relation to blood sugar and diabetes?
08:48 Why doesn't the body allow sugar to increase in the blood?
10:45 What happens when somebody gets pre-diabetes or type 2?
14:34 What is HBA1C?
17:08 Why has there been such an increase in diabetes?
23:05 How does muscle mass have any impact on diabetes?
24:54 Are risks different between men and women?
27:08 How does ethnicity come into this?
31:04 What other personal risk factors are there?
32:29 What are the symptoms of diabetes?
33:53 When do these symptoms begin?
35:09 What should you do if you have concerns?
36:33 How to find out your own likelihood of risk
38:34 How can we avoid getting diabetes?
42:10 How can we combat genetic risk factors?
44:26 Is it possible to lower blood sugar and reverse the effects of diabetes?
47:18 What is the science behind the new drugs coming on the market?
49:20 Summary
53:39 Outro
Mentioned in today’s episode:
Primary care-led weight management for remission of type 2 diabetes (DiRECT): An open-label, cluster-randomised trial in The LancetIs there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
Episode transcripts are available here.
Thu, 21 Mar 2024 - 54min - 120 - The truth about SIBO with Dr. Will Bulsiewicz
Do you know what SIBO is and how it could be affecting your health?
In today’s episode, Jonathan and Dr. Will Bulsiewicz dive into the world of small intestinal bacterial overgrowth (SIBO), a condition that may underlie common health issues ranging from irritable bowel syndrome to brain fog.
Together, they tackle myths and share insights into SIBO diagnosis and treatment. Could rebalancing your gut microbiome be the answer you've been searching for?
Dr. Will Bulsiewicz is board-certified in internal medicine and gastroenterology. He’s also a New York Times bestselling author. Dr. B has won multiple awards and distinctions for his work as a clinician.
If you want to uncover the right foods for yourbody, head to joinzoe.com/podcast, and get 10% off your personalized nutrition program.
ZOE's FREE gut health guide - download it here.
Follow ZOE on Instagram.
Timecodes
00:00 Introduction to SIBO
01:01 What is SIBO?
02:43 An overgrowth of bacteria
03:41 SIBO Myth #1 debunked
04:34 What is the link between SIBO and other diseases?
06:12 What are the challenges with SIBO Testing
06:48 Understanding testing methods
07:08 Myth #2 debunked
08:28 The issues with breath testing for SIBO
11:38 What are the root causes of SIBO
14:35What is the impact of medication on SIBO?
16:12 Dietary management and low FODMAP diet
17:45 Probiotics and SIBO management
18:00 Myth# 3 debunked
19:55 Verdict
Mentioned in today’s episode:
Fiber supplementation protects from antibiotic-induced gut microbiome dysbiosis by modulating gut redox potential from Nature Communications
Our earlier podcast on the low-FODMAP diet
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
Episode transcripts are available here.
Thu, 14 Mar 2024 - 26min - 119 - Fitness routines for menopause with Dr. Stacy Sims - exercise for every stage
Are you navigating the twists and turns of perimenopause and beyond? Traditional exercise advice often misses the mark for women in this phase, mostly because its source is research focused on men.
In today’s episode, we're joined by the acclaimed Dr. Stacy Sims, a leading expert on women's exercise science. Stacy delves into how menopause affects our exercise responses, and she offers strategies to adapt your fitness routine for optimal health during and after menopause.
Ready to transform your approach to health and fitness? Tune in for expert insights and actionable tips.
Dr. Stacy Sims is an exercise physiologist and nutrition scientist who researches exercise performance and nutrition with a focus on women’s health and performance. She holds a Ph.D. in exercise physiology and sports nutrition from the University of Otago, and she did a postdoc at Stanford, where she remains an adjunct faculty member. Stacy is also a research associate at the AUT Sports Performance Research Institute New Zealand.
Follow Dr. Stacy Sims on Instagram, and find her podcasts here.
If you want to uncover the right foods for yourbody, head to zoe.com/podcast, and get 10% off your personalized nutrition program.
Follow ZOE on Instagram.
Get the FREE ZOE gut health guide — download here
Timecodes:
00:00 Introduction
00:34 Quickfire questions
03:39 Menopause and perimenopause explained
08:23 What happens when oestrogen levels change?
11:28 When does perimenopause start to happen?
14:15 What is the role of exercise in menopause?
17:00 What are hot flushes?
20:20 How can exercise have a positive impact on menopause?
21:57 What are the best exercises to do?
25:20 You are NOT going to get bulky lifting weights!
28:36 Alternatives to going to the gym
33:08 What is high-intensity training?
41:32 What is the minimum exercise needed to have a positive health impact?
47:27 How does fasted training affect women?
51:36 Summary
Mentioned in today’s episode:
And these books by Dr. Stacy Sims:
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
Episode transcripts are available here.
Thu, 07 Mar 2024 - 1h 01min - 118 - Coffee's hidden health benefits with James Hoffmann & Professor Tim Spector
Many of us love coffee, but we may not be aware of its health benefits. If you thought coffee was just a caffeine kick, think again.
In today's episode, Jonathan, Prof. Tim Spector, and coffee expert James Hoffmann explore the intricate relationship between coffee and health. They uncover truths and myths about caffeine and describe coffee’s fascinating role in improving gut health.
Tim also shares exciting news about soon-to-be published research. The topic: coffee and the gut microbiome. Plus, James brews coffee live in the studio and helps us understand the different coffee variants. He even dives into the world of coffee kombucha.
James Hoffmann is an English barista, YouTuber, entrepreneur, coffee consultant, and author. He came to prominence after winning the World Barista Championship in 2007 and is credited as a pioneer of Britain's third-wave coffee movement.
Tim is a professor of genetic epidemiology at King’s College London, director of the Twins UK study, scientific co-founder of ZOE, and one of the world’s leading researchers.
If you want to uncover the right foods for yourbody, head to zoe.com/podcast, and get 10% off your personalized nutrition program.
Find top tips for gut health from ZOE Science and Nutrition — download our FREE gut guide.
Follow ZOE on Instagram.
Timecodes:
00:00 Introduction
01:50 Quickfire Questions
04:24 Why are we all so obsessed with coffee?
05:02 What are the health benefits associated with coffee?
06:40 There is a lot more fiber in coffee than you think
09:47 The effects of caffeine and gender differences
12:31 Why is coffee full of polyphenols?
15:12 Tim’s new research teaser
21:21 What is the health relationship between fiber, microbes and our bodies?
27:32 Should we all start drinking coffee and should we choose decaf?
31:52 Modern coffee is all about flavor
33:03 Does the way that we make coffee impact our health?
37:55 James explains his mini laboratory!
43:42 Why is coffee not regulated in coffee shop chains?
44:35 What's the best way to make coffee?
44:40 Coffee #1 Filter Coffee
47:10 Coffee #2 Decaf Coffee
51:00 Coffee #3 Instant Coffee
1:00:50 How does caffeine affect high blood pressure?
1:05:36 Summary
Mentioned in today’s episode:
How to Make the Best Coffee at Home by James Hoffman
Editorial correction: James refers to chlorogenic acid as a polyphenol. We have since learnt that this is incorrect. Rather, it is a phenolic compound or a phenolic acid. James has shared this short video on his YouTube channel clarifying this: https://www.youtube.com/watch?v=IszQ2JR3Olc
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
Episode transcripts are available here.
Thu, 29 Feb 2024 - 1h 09min - 117 - 9 longevity practices: Secrets of the blue zones with Dan Buettner
Do you want to live to 100? Dietary patterns, community, environment, and stress management play pivotal roles in longevity. From Sardinia's matriarchal villages to Okinawa's garden-rich diets, this episode takes us on a tour of insights. It's not just about living longer, it's about thriving.
In today’s episode, Jonathan is joined by Dan Buettner and Prof. Tim Spector to discuss the secrets of a longer, healthier life. Together, they journey through the world’s blue zones, rare global hotspots where celebrating your 100th birthday is common. The guests also address the threats to these longevity havens and the decline of traditional diets.
Dan Buettner is an American National Geographic fellow and New York Times bestselling author. He’s also an explorer, educator, and creator of the Netflix series “Live to 100,” which discovers five unique communities where people live extraordinarily long and vibrant lives.
Tim Spector is a professor of genetic epidemiology at King’s College London, director of the Twins UK study, scientific co-founder of ZOE, and one of the world’s leading researchers. He's also the author of Food for Life, his latest book on nutrition and health.
If you want to uncover the right foods for yourbody, head to zoe.com/podcast, and get 10% off your personalized nutrition program.
Gut health tips from ZOE Science & Nutrition: Download our FREE gut guide.
Follow ZOE on Instagram.
Timecodes:
00:00 Introduction
01:09 Quickfire questions
02:33 What are Blue Zones?
04:43 Why do people in Blue Zones live longer?
06:48 What is a Centenarian?
09:00 What are Blue Zone diets?
11:49 Foods for longevity
15:03 Why are these foods good for us?
19:15 Why Blue Zone diets are seasonal and inexpensive
22:30 Is eating meat 5 times a month healthy for us?
27:42 Why are the Blue Zones disappearing?
31:25 Blue Zone tactics to reduce stress
36:02 Can stress reduce life expectancy?
40:36 Why unconscious physical activity is best
45:07 How can we make our lives more ‘Blue Zone’ like?
47:23 The number one thing you can do to add years to your life is…
48:53 Dan's stress reduction techniques
51:39 What is Dan’s daily diet?
53:16 Summary
Mentioned in today's episode:
Books and series from Dan Buettner:
The Blue Zones Challenge: A 4-Week Plan for a Longer, Better Life
The Blue Zones Secrets for Living Longer: Lessons From the Healthiest Places on Earth
The Blue Zones Kitchen: 100 Recipes to Live to 100
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
Episode transcripts are available here.
Thu, 22 Feb 2024 - 1h 03min - 116 - The surprising truth about histamine intolerance
We've probably all heard of “antihistamines,” medications that can ease symptoms of hay fever and other allergies.
But what is “histamine”? It’s a vital chemical that our bodies produce, and it plays a role in a number of functions that support our health.
Histamine intolerance seems to be increasingly common, but it’s difficult to diagnose. Some people may not be aware that they have it or how to treat it.
In today’s episode of ZOE Science & Nutrition, Jonathan speaks with Dr. Will Bulsiewicz, ZOE’s U.S. medical director, to learn more about this flourishing area of research — and the best ways to identify and treat histamine intolerance.
Will is a board-certified gastroenterologist, and New York Times bestselling author of the microbiome book Fiber Fueled.
If you want to uncover the right foods for yourbody, head to zoe.com/podcast, and get 10% off your personalized nutrition program.
Also, find top tips for gut health from ZOE Science & Nutrition: Download our FREE gut guide.
Follow ZOE on Instagram.
Mentioned in today’s episode:
Resistant potato starch supplementation reduces serum histamine levels in healthy adults with links to attenuated intestinal permeability published in Journal of Functional FoodsHistamine and histamine intolerance published in The American Journal of Clinical NutritionHistamine intolerance: The current state of the art published in BiomoleculesIs there a nutrition topic you’d like us to cover? Email us at podcast@joinzoe.com and we’ll do our best to cover it.
Episode transcripts are available here.
Thu, 15 Feb 2024 - 30min - 115 - Beat stress with science: 4 key techniques for stress relief with Dr Rangan Chatterjee
Stress is a main factor contributing to ill health, and Dr. Rangan Chatterjee believes that it’s the number-one cause of the illnesses he treats.
In today's episode of ZOE Science & Nutrition, Rangan sheds light on the causes of stress, ranging from sleep deprivation and overwhelming workloads to a lack of quality time with others.
You’ll learn how “microdoses” of stress can reach a tipping point, why recognizing these doses is key, and which powerful strategies can help you cope.
Are you ready to transform your relationship to stress?
Dr. Rangan Chatterjee is regarded as one of the most influential medical doctors in the U.K. He wants to change how medicine is practiced for years to come, and his mission is to help 100 million people around the globe live better lives. He’s a professor of health communication and education at the University of Chester, and he hosts one of the most listened-to health podcasts in the U.K. and Europe — Feel Better, Live More has had over 200 million listens to date and is listened to and watched by over 8 million people every month.
If you want to uncover the right foods for yourbody, head to zoe.com/podcast, and get 10% off your personalized nutrition program.
Find 10 tips for a healthier life from ZOE Science & Nutrition — download our FREE guide.
Follow ZOE onInstagram.
Timecodes:
00:00 Introduction
01:24 Quickfire Questions
04:24 What is stress?
08:00 Our bodies respond to physical and emotional stress in a similar way
10:48 How much stress is bad for us?
16:17 How do micro stress doses affect us?
20:08 Modern life stress is different!
23:16 Stress is the number 1 cause of disease today
29:37 Do women and men perceive stress in the same way?
30:54 Breathing techniques for stress reduction
36:28 Movement and exercise for stress reduction
41:32 How to make new behaviors into habits
43:37 The impact of human touch
49:04 The power of journaling
52:54 Summary
Mentioned in today’s episode:
The impact of daily gentle touch stimulation on maternal-infant physiological and behavioral regulation and resilience fromInfant Mental Health Journal
Fogg Behavior Modelfrom behaviourmodel.org
The Stress Solution and Feel Better in 5 by Dr. Rangan Chatterjee
Episode transcripts are available here.
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
Thu, 08 Feb 2024 - 1h 00min - 114 - Mushrooms as medicine: Uncovering the health secrets of fungi
They’re not a plant or an animal — fungi are their very own kingdom of life. And their unique composition means they offer novel, often unbelievable, benefits to our health. Certain species of fungi are currently used to treat conditions ranging from cancer to depression.
The love of mushrooms (or mycophilia) has grown in recent years. And at the heart of this movement is biologist Dr. Merlin Sheldrake, author of the bestseller Entangled Life: How Fungi Make Our Worlds, Change Our Minds and Shape Our Futures.
In today’s episode of ZOE Science & Nutrition, Jonathan, Merlin, and ZOE Co-Founder Prof. Tim Spector ask: Why are mushrooms so special?
If you want to uncover the right foods for yourbody, head to zoe.com/podcast, and get 10% off your personalized nutrition program.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Follow ZOE on Instagram.
Timecodes:
00:00 - Introduction
1:42 - Quickfire round
3:04 - What are fungi?
8:40 - The connection between fungi, plants & gut health
14:10 - The human impact on fungi
19:41 - Mushrooms and mental health
28:01 - Fungi as medicine
35:34 - Why should we eat mushrooms
40:39 - How to introduce more mushrooms into your diet
46:56 - How often should you eat mushrooms
51:17 - Summary
56:01 - Outro
Mentioned in today’s episode:
Potential role of ergothioneine rich mushroom as anti-aging candidate through elimination of neuronal senescent cells from Brain Research
Medicinal mushrooms in adjuvant cancer therapies: An approach to anticancer effects and presumed mechanisms of action from Nutrire
Immunomodulatory effect of mushrooms and their bioactive compounds in cancer: A comprehensive review from Biomedicine & PharmacotherapyEpisode transcripts are available here.
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
Thu, 01 Feb 2024 - 58min - 113 - What to eat for your health - according to science
From fads to fallacies, misconceptions have permeated diet narratives for decades. So, we dig in and demystify to forge a personalized path toward sustainable well-being.
In today’s episode, Jonathan is joined by Prof. Christopher Gardner and podcast regular Dr. Sarah Berry. Christopher is a professor of medicine at Stanford University and the director of nutrition studies at the Stanford Prevention Research Center. Sarah is an associate professor in nutrition at King’s College London and chief scientist at ZOE.
If you want to uncover the right foods for yourbody, head to zoe.com/podcast, and get 10% off your personalized nutrition program.
Find top tips for better gut health from ZOE Science & Nutrition — download our FREE gut guide.
Follow ZOE on Instagram.
Timecodes:
00:00 Intro
01:00 Quick fire questions
02:30 Why do people go on diets?
05:07 Is it too late to change your diet?
06:28 How to adopt a better diet lifestyle in the long term
11:06 What are the worst diets for our health?
16:47 Why is there such a big gap between the scientific evidence and what we see on the shelves?
19:49 What should we do to improve our diet?
25:40 Do whole foods make us feel more full?
31:14 What does plant based mean and how does it tie in with the mediterranean diet?
32:14 Why is fiber so good for us?
35:50 Is it healthy to have fat in your diet?
37:03 Are reduced fat foods in supermarkets as good as they claim to be?
39:33 Low carb vs low fat study
45:07 What dietry revalations can we expect to see this year?
52:15 Summary
57:39 Goodbyes/Outro
Mentioned in today’s episode:
Life expectancy can increase by up to 10 years following sustained shifts towards healthier diets in the United Kingdom in Nature Popular dietary patterns: Alignment with American Heart Association 2021 dietary guidance: A scientific statement from the American Heart Association inAHA JournalsCardiometabolic effects of omnivorous vs vegan diets in identical twins: A randomized clinical trial inJAMA Network Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of ad libitum food intakein Cell MetabolismEffect of low-fat vs low-carbohydrate diet on 12-Month weight loss in overweight adults and the association with genotype pattern or insulin secretion: The DIETFITS randomized clinical trial in JAMA NetworkIs there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
Episode transcripts are available here.
Thu, 25 Jan 2024 - 1h 00min - 112 - The truth about the Mediterranean diet
Each day this week, we examine one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll discover these diets' true impact on your health.
Today, we’re talking about the Mediterranean diet. This indulgent diet champions vegetables, beans, fish, and even red wine, all with a liberal helping of extra virgin olive oil.
However, this relatively high-fat diet undergoes many regional adaptations, and the wide range of options can be confusing, even intimidating, if you’re not that confident in the kitchen.
In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, Professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they discuss this diet's potential health benefits and pitfalls.
If you want to uncover the right foods for yourbody, head to https://zoe.com/podcast and get 10% off your personalised nutrition program.
Top tips for better gut health from ZOE Science and Nutrition — Download our FREE gut guide
Follow ZOE on Instagram
Timecodes:
00:00 Introduction
00:42 Topic Intro
02:42 What is the concept of the Mediterranean diet?
04:22 Why do we have more data on this diet?
06:08 What are the main differences between this and other diets?
07:30 How much meat is in the Mediterranean diet?
08:20 Is the Mediterranean diet a “whole food” diet?
09:10 How do whole grains fit into this diet?
10:06 Where do oils and legumes come into this?
11:31 What happens when you switch from a US/UK-centric diet to a Mediterranean diet?
13:23 What is going on inside the body to deliver the health benefits?
14:08 What are the possible challenges of the Mediterranean diet?
16:05 Keto vs. Mediterranean diet study
19:09 What's the verdict?
19:50 Outro
Mentioned in today’s episode:
Adherence to Ketogenic and Mediterranean Study Diets in a Crossover Trial: The Keto-Med Randomized Trial, from Nutrients
Effect of a ketogenic diet versus Mediterranean diet on glycated hemoglobin in individuals with prediabetes and type 2 diabetes mellitus, from the American Journal of Clinical NutritionIs there a nutrition topic you’d like us to cover? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
Episode transcripts are available here.
Wed, 24 Jan 2024 - 20min - 111 - Does calorie counting improve your health?
Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out these diets' true impact on your health.
Today, we’re talking about the century-old paradigm of weight management — calorie counting. Rooted in the law of thermodynamics, the notion is simple: Consuming fewer calories than expended results in weight loss.
While seemingly straightforward, the practical application of calorie counting can prove challenging, with many of us underestimating our calorie intake or finding it difficult to maintain this diet long-term.
In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, Professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they explore this diet's complexities, addressing its potential and pitfalls.
If you want to uncover the right foods for yourbody, head to https://zoe.com/podcast and get 10% off your personalised nutrition program.
Top tips for better gut health from ZOE Science and Nutrition — Download our FREE gut guide
Follow ZOE on Instagram
Timecodes:
00:00 Introduction
00:42 Pre warning
00:52 Topic Intro
01:20 Why is calorie counting so popular?
02:40 Does it matter what you eat or only about total calorie intake?
04:14 What happens in your body when you eat fewer calories?
07:08 What does the science say now?
08:35 How does your metabolism change when you cut calories?
10:29 Why is the diet still so officially accredited?
11:23 What's the verdict?
12:30 Outro
Mentioned in today’s episode:
Energy compensation and metabolic adaptation: "The Biggest Loser" study reinterpreted, from ObesityIs there a nutrition topic you’d like us to cover? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
Episode transcripts are available here.
Tue, 23 Jan 2024 - 13min - 110 - The carnivore diet exposed: Healthful or harmful?
Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out the true impact of these diets on your health.
Today, we’re talking about the carnivore diet, a zero-carb approach centered on meat, fish, eggs, and minimal dairy while excluding all plant foods and alcohol.
Advocates claim it can help with autoimmune conditions, type 2 diabetes, and weight loss, asserting that our ancestors thrived eating this way. However, there are questions about nutrient deficiencies and excessive saturated fat intake with this diet.
In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, Professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they explore its purported advantages and drawbacks.
If you want to uncover the right foods for yourbody, head to joinzoe.com/podcast and get 10% off your personalised nutrition program.
Top tips for better gut health from ZOE Science and Nutrition — Download our FREE gut guide
Follow ZOE on Instagram
Timecodes:
00:00 Introduction
00:42 Topic intro
01:10 Why would anyone want to follow the carnivore diet?
01:45 What are people eating on this diet?
01:59 What would happen if you ate this way?
02:53 Can we get all the essential nutrients we need to live from this diet?
03:37 What are the claimed benefits of this diet?
04:21 Could you live on this diet long-term?
05:18 What are the differences between animal carnivores and us?
07:08 Are there any studies to show what happens when you follow it?
08:32 Why aren't there any official studies on the carnivore diet?
09:56 What's the verdict?
10:25 Outro
Mentioned in this episode:
Behavioral characteristics and self-reported health status among 2029 adults consuming a “Carnivore Diet”, fromCurrent Developments in NutritionIs there a nutrition topic you’d like us to cover? Email us at podcast@joinzoe.com and we’ll do our best to cover it.
Episode transcripts are available here
Mon, 22 Jan 2024 - 10min - 109 - Does the paleo diet hold the secret to health?
Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out the true impact of these diets on your health.
Today, we’re talking about the paleo diet, rooted in the idea of emulating our hunter-gatherer ancestors after concerns about the impact of a modern westernized diet packed with highly processed foods.
However, the diet often involves consuming increased amounts of saturated fats, primarily from meat. This is associated with heightened cholesterol levels and heart disease risk.
In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, Professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they dissect the diet’s potential benefits, pitfalls, and sustainability.
If you want to discover the right foods for yourbody, head to https://zoe.com/podcast and get 10% off your personalized nutrition program.
Follow ZOE on Instagram
Timecodes:
00:00 Introduction
00:42 Topic intro
02:05 Is the paleo diet a logical diet based on where we came from?
03:03 What’s so appealing about the stone age diet?
04:19 What’s the difference between paleo diets now and our authentic ancient diets?
05:30 What are the theoretical health benefits if you were to follow the paleo diet?
06:32 What are the downsides of following the paleo diet?
07:09 How closely does the ancestral paleo diet match our modern paleo diet?
09:25 What's the verdict?
10:04 Outro
Is there a nutrition topic you’d like us to cover? Email us at podcast@joinzoe.com and we’ll do our best to cover it.
Episode transcripts are available here
Sun, 21 Jan 2024 - 10min - 108 - Are low-fat diets bad for your health?
Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out these diets' true impact on your health.
Today we’re talking about the low-fat diet, popularised in the 1970s and fueled by the belief that fat was the culprit behind heart disease and weight gain.
However, the aftermath saw a surge in low-quality carbs. Food manufacturers, in the quest for low-fat options, replaced fats with sugar and refined grains, resulting in us opting for low-quality carbs over whole foods and whole grains.
In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, a professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they unravel the complexities of the low-fat diet, addressing its potential and pitfalls.
If you want to uncover the right foods for yourbody, head to https://zoe.com/podcast and get 10% off your personalized nutrition program.
Top tips for better gut health from ZOE Science and Nutrition — Download our FREE gut guide
Follow ZOE on Instagram
Timecodes:
00:00 Introduction
00:42 Topic Intro
02:11 Why do people still follow low fat diets today?
03:56 What happens in the body when you cut out fat?
05:26 Does a low fat diet make you healthier?
07:01 Is it possible to have a healthy low fat diet?
09:49 If you choose a low fat diet with healthy carbs, is it better than a high fat diet?
11:39 What happens if you remove all fat from your diet?
12:06 What's the verdict?
12:35 Outro
Is there a nutrition topic you’d like us to cover? Email us at podcast@joinzoe.com and we’ll do our best to cover it.
Episode transcripts are available here.
Sat, 20 Jan 2024 - 13min - 107 - The keto diet uncovered: The truth about fat vs. carbs
Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out these diets' true impact on your health.
Today we’re talking about the keto diet, a global phenomenon favoring fats over carbs, lauded for potential health benefits like improved blood sugar control and weight loss.
Yet, the allure of keto does come with downsides. With a dearth of fiber and essential nutrients — as well a reputation for being notoriously difficult to keep on top of long-term — many find ketosis elusive.
In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, a professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they unravel the keto diet's complexities, addressing its potential and pitfalls.
If you want to uncover the right foods for yourbody, head to joinzoe.com/podcast and get 10% off your personalized nutrition program.
Top tips for better gut health from ZOE Science and Nutrition — Download our FREE gut guide
Follow ZOE on Instagram
Timecodes:
00:00 Introduction
00:42 Topic Intro
01:54 Why would anyone follow the keto diet?
02:59 What's the theory behind cutting carbs and switching to fat?
04:16 What happens in your body if you follow keto correctly?
05:59 What are the possible health benefits of switching to the keto diet?
06:34 What are the downsides to following the keto diet?
07:54 Keto diet study
10:01 What's the verdict?
11:37 Outro
Is there a nutrition topic you’d like us to cover? Email us at podcast@joinzoe.com and we’ll do our best to cover it.
Episode transcripts are available here.
Fri, 19 Jan 2024 - 12min - 106 - How to master healthy eating habits with James Clear
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 yourbody, 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 podcast@joinzoe.com, and we’ll do our best to cover it.
Episode transcripts are availablehere.
Thu, 18 Jan 2024 - 1h 03min - 105 - How to add a decade to your life with Andy Galpin
Most people need to do more exercise. Despite us being aware of its obvious benefits to our health, we can still struggle to get active. So, what’s holding us back? A persistent injury, lack of free time, or simply not knowing how to get started? Dr. Andy Galpin believes it’s always possible to incorporate exercise. With evidence-based exercise regimes, he’s on a mission to make a fitter future achievable for everyone.
In today’s episode of ZOE Science & Nutrition, Jonathan and Andy ask: How can you improve your fitness to live a long, healthy life?
If you want to uncover the right foods for yourbody, head to joinzoe.com/podcast and get 10% off your personalized nutrition program.
Top tips for better gut health from ZOE — Download our FREE gut guide.
Follow ZOE on Instagram
Timecodes:
00:00 - Introduction
1:03 - Quickfire round
4:16 - Definition of kinesiology, fitness, strength training, and cardio
11:57 - How do you measure fitness?
13:37 - Fitness and its impact on longevity
18:41 - Strength and its impact on longevity
23:06 - Strength training and its link to brain health
31:22 - Lowering blood pressure with strength training
40:15 - How to start strength training
45:07 - Summary and outro
Mentioned in today’s episode:
Demand Coupling Drives Neurodegeneration: A Model of Age-Related Cognitive Decline and Dementia. (2022) from CellsIs there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
Episode transcripts are available here.
Thu, 11 Jan 2024 - 50min - 104 - Inflammation and your gut: Expert guidance to improve your health
Did you know that you can potentially extend your life by 10 years if you eat the right foods and that this is even possible if put into practice later in life? Inflammation is the cause of most diseases and illnesses, if you would like to learn how to reduce inflammation then look no further!
In today’s episode, Prof. Tim Spector and Dr Will Bulsiewicz delve into the gut microbiome, how it reacts to different foods and overall well-being. We learn about microbial diversity and its pivotal role in reducing inflammation.
Dr. Will Bulsiewiczis board-certified in internal medicine and gastroenterology. He’s also a New York Times bestselling author. Dr. B has won multiple awards and distinctions for his work as a clinician. Prof. Tim Spector is a Professor of Genetic Epidemiology at King’s College London, director of the Twins UK study, Scientific co-founder at ZOE, and one of the world’s leading researchers. He's also the author of Food for Life, his latest book focusing on nutrition and health.
If you want to uncover the right foods for yourbody, head to zoe.com/podcast, and get 10% off your personalized nutrition program.
Top tips to control your gut from ZOE Science and Nutrition - Download our FREE gut guide
Follow ZOE onInstagram
Audio Timecodes:
00:00 Introduction
01:14 Quick Fire Questions
03:27 What is Inflammation?
07:40 Why is too much inflammation bad for you?
09:06 This is at the core of most diseases…
19:07 How blood sugar levels affect inflammation
24:22 What is the role of Gut and the gut barrier?
15:22 How does food affect inflammation?
23:47 What is the role of Gut and the gut barrier?
28:06 Gut microbes love good food!
30:09 Inflammation and Gut Microbes: A two-way Street
35:00 More plants and fermented food will reduce inflammation
40:15 We need microbiome diversity
45:45 Non-Dietary Approaches to Reduce Inflammation
47:57 Benefits of Time-Restricted Eating
52:01 Summary
Mentioned in todays episode:
Gut microbiota targeted diets modulate human immune statusfrom Cell
The Big IF Study: What did we find? From ZOE
PREDICT: The world's largest in-depth nutritional research program from ZOE
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
Episode transcripts are available here.
Thu, 04 Jan 2024 - 1h 00min - 103 - How to eat in 2024: 7 essential strategies
Happy New Year! Thinking about extreme dieting this January? Think again. There are easy ways to eat well and boost your immune system while still enjoying every mouthful.
In today’s episode, Tim and Sarah break down seven essential strategies for eating healthily in 2024. They also debunk common misconceptions, emphasize the importance of food quality, and encourage you to focus on the sheer enjoyment of what you eat.
Dr. Sarah Berry is an associate professor in the department of nutritional sciences at King's College London and chief scientist at ZOE. Prof. Tim Spector is one of the world's top 100 most cited scientists and scientific co-founder of 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.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Follow Tim on Instagram
Follow Sarah on Instagram
Follow ZOE onInstagram
Timecodes:
00:00 Introduction
02:30 Why does what we eat matter?
04:14 Are most people in the West eating well?
05:45 What are the risk factors of a bad diet?
07:20 Strategy #1: Food is more than fuel
10:38 Food is an energy source for our gut microbes
14:25 Strategy #2: Fat is not your enemy
18:00 Breaking the low fat diet myth
21:30 Strategy #3: Eat more Plants
25:11 What are plant based foods?
29:56 Strategy #4: Reduce ultra processed foods
34:38 What are the food guidelines with ultra processed food?
39:18 Strategy #5: Reduce your blood sugar spikes
42:59 Which carbohydrates are healthy?
52:00 Strategy #6: Eat fermented foods
56:25 Do probiotics have the same effect as eating fermented foods?
1:00:22 Strategy #7: Stick to an eating window
1:08:43 Summary
Mentioned in todays episode:
The Big IF Study from ZOE
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
Episode transcripts are available here
Mon, 01 Jan 2024 - 1h 13min - 102 - 10 tips to help you live healthier: Part 2
In this special two-part episode, we’re taking a journey back through all of our episodes to bring you 10 actionable tips that will have a big impact on your nutritional health.
Here, in part two, we’ll find out why you should stop counting sheep and how fidgeting can boost your health. These are evidence-backed tips to help you live and eat healthier.
If you want to uncover the right foods for your body, head to joinzoe.com/podcastand get 10% off your personalised nutrition program.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 Introduction
01:30 Which oil is best?
06:45 Plants and the microbiome
10:37 Move after eating
16:40 Give your gut a rest
23:20 Getting to sleep
Which oil is best?
https://zoe.com/learn/podcast-fats-and-oils
Plants and the microbiome
https://zoe.com/learn/podcast-what-gut-microbiome-testing-can-reveal
Move after eating to manage blood sugar
https://zoe.com/learn/podcast-improving-blood-sugar-control-with-exercise
Give your gut a rest
https://zoe.com/learn/podcast-intermittent-fasting
Getting to sleep
https://zoe.com/learn/podcast-the-secrets-of-good-sleep
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
Episode transcripts are available here
Thu, 28 Dec 2023 - 32min - 101 - 10 tips to help you live healthier: Part 1
In this special two-part episode, we’re taking a journey back through all of our episodes to bring you 10 actionable tips that will have a big impact on your nutritional health.
Here, in part one, we’ll explore whether you actually need to spend more on organic food, why snacking can help your diet, and plenty more.
These are evidence-backed tips to help you live and eat healthier.
If you want to uncover the right foods for your body, head to joinzoe.com/podcastand get 10% off your personalised nutrition program.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Follow ZOE onInstagram
Timecodes:
00:00 Introduction
01:57 Snacking
8:44 Ultra-processed foods
14:58 Organic food
21:00 Fermented foods
28:47 Protein
Snacking
https://zoe.com/learn/podcast-how-snacking-impacts-your-health
Ultra-processed foods
https://zoe.com/learn/podcast-ultra-processed-food
Organic food
https://zoe.com/learn/podcast-the-truth-about-organic-food
Fermented foods
https://zoe.com/learn/podcast-fermented-foods-gut-health
Protein
https://zoe.com/learn/podcast-should-i-eat-more-protein
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
Episode transcripts are available here.
Thu, 21 Dec 2023 - 34min - 100 - Why unhealthy carbs are making you sick, and what to do about it
Do you realize how closely your diet affects your general health and well-being? Have you ever wondered how advertising affects what you eat? How much do you think your childhood diet is affecting your health in the long run?
In today’s episode, Jonathan is joined by Prof. Walter Willett to discuss the importance of carefully considering what you eat and making decisions that support your health.
Professor Walter Willett, from the Harvard T. H. Chan School of Public Health, is the world's most cited nutritional scientist — with over 2,000 publications and several books to his name. Prof. Willett has focused much of his work over the last 40 years on the development and evaluation of methods to study the effects of diet on the occurrence of major diseases.
If you want to uncover the right foods for yourbody, head to zoe.com/podcast, and get 10% off your personalized nutrition program.
Follow ZOE onInstagram.
Timecodes:
00:00 Introduction
01:42 Quickfire questions
04:07 What is the average Western diet today?
08:01 Why is so hard to get a straight answer on diet and disease?
10:15 The latest understanding on the link between diet and disease
14:31 Carbohydrates: distinguishing the beneficial from the detrimental
17:47 The hidden truths behind refined starches and sugary beverages
27:06 Diet is a public health issue
32:18 How bad is red meat consumption and soy alternative?
46:09 Exploring the impact of childhood dietary habits on lifelong health
54:21 Is it too late to change what we eat and benefit from it?
58:10 Walters view on the current American diet guildelines
1:05:15 What is the influence of vitamin supplements on sustaining peak vitality?
1:09:13 How the traditional Mediterranean diet can prevent diseases
1:11:07 Summary
Mentioned in today’s episode:
Diet assessment methods in the Nurses' Health Studies and contribution to evidence-based nutritional policies and guidelines from theAmerican Journal of Public health
Diet, lifestyle, and genetic risk factors for type 2 diabetes: A review from the Nurses’ Health Study, Nurses’ Health Study 2, and Health Professionals’ Follow-up Study fromCurrent Nutrition Reports
Association between healthy eating patterns and risk of cardiovascular diseasefrom JAMA Internal Medicine
The Mediterranean diet: Science and practicefromPublic Health Nutrition
Books:
Nutritional Epidemiology by Walter Willet
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
Episode transcripts are available here.
Thu, 14 Dec 2023 - 1h 17min - 99 - Could this diet solve your gut issues?
Do you know what FODMAPs are? Many of us aren’t aware of these cryptic carbohydrates hidden in everyday foods.
How can undigested FODMAPs cause bloating, gas, and other symptoms as they ferment in your gut?
In today’s episode, Dr. Will Bulsiewicz, ZOE’S U.S. medical director and a board-certified gastroenterologist, teaches us about FODMAPs and how to tell if a low-FODMAP diet could be right for you.
If you want to uncover the right foods for yourbody, head to zoe.com/podcast, and get 10% off your personalized nutrition program.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Mentioned in today’s episode:
Nutritional, microbiological and psychosocial implications of the low FODMAP diet from Journal of Gastroenterology and Hepatology
Personal view: Food for thought — Western lifestyle and susceptibility to Crohn's disease. The FODMAP hypothesis from Alimentary Pharmacology & Therapeutics
Low fermentable, oligo-, di-, mono-saccharides and polyol diet in the treatment of irritable bowel syndrome: A systematic review and meta-analysis from Nutrition
Nutritional, microbiological and psychosocial implications of the low FODMAP diet from the Journal of Gastroenterology and Hepatology
Follow ZOE on Instagram.
Episode transcripts are available here.
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
Thu, 07 Dec 2023 - 25min - 98 - How body fat impacts health and aging
As we age, the distribution of our body fat changes, particularly around menopause.
Most people think of body fat as bad, but fat tissue plays a number of hugely important roles in our health.
In today’s episode of ZOE Science and Nutrition, Jonathan is joined by Dr. Sarah Berry and Prof. Deborah Clegg. Together, they debunk the myth that fat is bad, enlighten us about why body fat is distributed where it is, and explore the differences in fat distribution between men and women.
Deborah Clegg is a professor and Vice President for Research at the Texas Tech University Health Sciences Center, El Paso. Her research focuses on sex differences in metabolism, adipose tissue, and the brain and the impact this has on our health. Dr. Sarah Berry is one of the world's leading experts on human nutrition. She has run more than 20 randomized clinical trials looking at how humans respond to different fats.
Head to zoe.com/podcast if you want to uncover the right foods for yourbody and get 10% off your ZOE membership.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Follow ZOE on Instagram
Timecodes:
00:00 Intro
04:00 What is body fat?
06:32 What is healthy fat?
07:52 Female vs male body fat
11:56 Why is belly fat the most unhealthy?
19:43 Waist to hip ratio
21:24 How estrogen affects fat distribution
27:41 Perimenopause symptoms
31:01 Fat cells producing estrogen
36:00 Hunger the menopause
38:46 Weight gain and the menopause
40:54 Physical changes in men
42:28 Exercise and fat distribution
43:26 What to eat during menopause
46:37 Estrogen supplements
Mentioned in today’s episode:
The evolutionary impact and influence of oestrogens on adipose tissue structure and function from Philosophical Transactions of the Royal Society B 2023
Menopause is associated with postprandial metabolism, metabolic health and lifestyle: The ZOE PREDICT study from EBioMedicine 2022
Episode transcripts are available here.
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
Thu, 30 Nov 2023 - 55min - 97 - Exercise myths busted: Practical steps to sustain your health
Admit it, exercise isn't everyone's favorite pastime. Of course, our ancestors weren't hitting the gym by choice — our evolution has wired us to stay active, and this natural activity actually slows down the aging process.
The good news is that you can achieve the benefits without feeling like you're "exercising."
In today’s episode, Prof. Daniel Lieberman debunks exercise myths. He also teaches us how exercise impacts our health and how learning from our evolution can unlock the secrets of a longer life.
Daniel Lieberman is a paleoanthropologist at Harvard University. He’s the Edwin M. Lerner II Professor of Biological Sciences and a professor in the Department of Human Evolutionary Biology. He’s best known for his research on the evolution of the human mind and the human body.
If you want to uncover the right foods for yourbody, head to zoe.com/podcast, and get 10% off your personalized nutrition program.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 Introduction
01:34 Quickfire questions
03:22 The Rudyard Kipling view of our ancestors
04:54 Is exercise good for us and why do most of us hate it?
06:19 For millions of years, people were physically active for 2 reasons only…
15:38 Our bodies have evolved to save calroies and preserve energy
18:31 It’s normal to think your life is normal
22:27 We need to exercise because we don’t move enough!
34:00 Diet, exercise and sleep can prevent these diseases…
39:54 The active Grandparent hypothesis
43:10 Study of men matriculating as undergraduates at Harvard University
49:44 How can we enjoy keeping physically active?
01:00:00 The importance of weights exercise
01:06:43 Summary
Mentioned in today’s episode:
Three generations of HSPH researchers explore health benefits of exercise from the Harvard T.H. Chan School of Public Health
Stanford marshmallow test experiment, a summary from Simply Psychology
We also mention Daniel’s book Exercised: The Science of Physical Activity, Rest and Health, and you can find ithere.
Episode transcripts are available here.
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
Thu, 23 Nov 2023 - 1h 07min - 96 - We risked it all! Does ZOE work? Here's what our latest trial results show
We’ve been working for the past 2 years on a randomized controlled trial of ZOE membership.
Participants used personalized nutrition advice to try to improve their health — and the results are fascinating.
In today’s episode of ZOE Science & Nutrition, Jonathan, Sarah, and Tim ask: How did ZOE hold up as part of this trial?
If you want to uncover the right foods for yourbody, head to zoe.com/podcast, and get 10% off your personalized nutrition program.
Follow ZOE on Instagram.
Timecodes
01:03 - Quickfire round
02:10 - Sarah’s first impression of Jonathan
05:29 - What is an RCT
10:20 - What is ZOE and how does it work
14:14 - What did the RCT participants experience
16:16 - Using cookies to measure blood sugar
20:07 - What is blood fat
25:02 - What happens once you’ve done your tests
26:17 - Recent dietary changes Jonathan, Sarah and Tim have made
34:52 - How are you guided through the ZOE program
37:19 - Control group vs ZOE group
41:23 - Results of the ZOE RCT
45:03 - Do other wellness products have RCTs
47:57 - Will the results be greater after a year of ZOE
54:44 - Does the ZOE membership work
57:02 - The difference between ZOE and other medical devices
58:44 - Summary and outro
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Mentioned in today’s episode:
Epidemiology of constipation in Europe and Oceania: A systematic review published in BMC Gastroenterology Recent advances in understanding and managing chronic constipation published in F1000ResearchHuman Postprandial Responses to Food and Potential for Precision Nutrition published in Nature MedicineMicrobiome connections with host metabolism and habitual diet from 1,098 deeply phenotyped individuals published in Nature MedicinePostprandial glycaemic dips predict appetite and energy intake in healthy individuals published in Nature MedicineEpisode transcripts are available here.
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
Thu, 16 Nov 2023 - 1h 03min - 95 - How to prevent heart disease, according to science
Heart disease is among the top five causes of death globally, and it’s the first in the United States and United Kingdom. In the U.S., it causes 1 in 5 deaths.
But what is heart disease, exactly? Can we take steps to avoid it? Prof. Eric Rimm, of the Harvard T.H. Chan School of Public Health, is here to enlighten us.
In today’s episode of ZOE Science & Nutrition, Jonathan and Eric explore what we can do to reduce our chances of getting heart disease.
If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program.
Follow ZOE on Instagram.
Timecodes:
00:15 - Intro
01:07 - Quick fire questions
02:10 - Biggest myth about Heart Disease
03:2 6 - What is Heart Disease?
08:03 - What is a stroke?
10:29 - What are the differences in Heart Disease symptoms between men and women?
12:51 - Did you know that…
14:24 - The multi-decade diet study
21:24 - The 4 ways to lower chances Heart Disease
28:16 - Weight and Heart Disease
32:09 - What can you do to reduce Heart Disease risk?
34:30 - Exercise and Heart Disease risk
37:11 - Body Weight and Heart Disease risk
38:01 - Diet and Heart Disease risk
41:06 - Sleep and Heart Disease risk
46:18 - What is the cutting edge research in Heart Disease?
49:35 - Summary
53:18 - Conclusion
Mentioned in today’s episode:
Optimal dietary patterns for prevention of chronic disease from Nature MedicineFrequency, type, and volume of leisure-time physical activity and risk of coronary heart disease in young women from CirculationDiet, lifestyle, biomarkers, genetic factors, and risk of cardiovascular disease in the Nurses’ Health Studies from the American Journal of Public HealthDownload our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com and we’ll do our best to cover it.
Episode transcripts are available here.
Thu, 09 Nov 2023 - 55min - 94 - The surprising truth about lectins
What are lectins, and are they dangerous? These “antinutrients” have come under attack and were recently the subject of a dietary fad fueled by a popular book. As always, there’s more to the story.
In today’s episode, Jonathan is joined by Dr. Will Bulsiewicz to dive deep into the world of lectins. They dissect questionable studies, debunk myths, and offer expert advice about how to approach foods containing these misunderstood compounds.
Will is a board-certified gastroenterologist with 14 years of experience. He’s also the New York Times best-selling author of Fiber Fueled and ZOE’s U.S. medical director.
If you want to uncover the right foods for yourbody, head to joinzoe.com/podcast and get 10% off your personalized nutrition program.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Follow ZOE on Instagram.
Mentioned in today’s episode:
Lectins as bioactive plant proteins: A potential in cancer treatment fromCritical Reviews in Food Science and Nutrition
Plant-derived lectins as potential cancer therapeutics and diagnostic toolsfrom BioMed Research International
A legume-based hypocaloric diet reduces proinflammatory status and improves metabolic features in overweight/obese subjectsfrom the European Journal of Nutrition
Dietary legume consumption reduces risk of colorectal cancer: Evidence from a meta-analysis of cohort studies from Scientific Reports
Intake of legumes and cardiovascular disease: A systematic review and dose-response meta-analysis from Nutrition, Metabolism and Cardiovascular Diseases
Legume consumption is inversely associated with type 2 diabetes incidence in adults: A prospective assessment from the PREDIMED study from Clinical Nutrition
Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials from The American Journal of Clinical Nutrition
The "white kidney bean incident" in Japan from Methods in Molecular Biology
Fructan, rather than gluten, induces symptoms in patients with self-reported non-celiac gluten sensitivity fromGastroenterology
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
Episode transcripts are available here.
Thu, 02 Nov 2023 - 25min - 93 - Aging and longevity reimagined: Is mindfulness the secret?
Can the power of your thoughts help defy aging? Could your mind help improve your eyesight or even heal wounds faster?
These ideas might seem far-fetched, but our guest, Harvard Professor Ellen Langer, has spent four decades uncovering the real science behind this.
In this episode, discover how to harness your mind-body connection to enhance your well-being.
Ellen Langer is an American professor of psychology at Harvard University. In 1981, she became the first woman ever to be tenured in psychology at Harvard.
Prof. Langer studies the illusion of control, decision-making, aging, and mindfulness theory.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
If you want to uncover the right foods for yourbody, head to joinzoe.com/podcast and get 10% off your personalized nutrition program.
Follow ZOE on Instagram.
Timecodes:
00:00 Introduction
01:48 Quickfire questions
04:34 The mind and body should be understood as one unit
05:42 The counterclockwise study
06:51 Chambermaid exercise study
09:33 What is Mindfulness?
10:59 All of the misery we experience is a function of our mindlessness
14:47 Mindful optimism
23:12 Everything should be different, every day of your life
25:33 How Ellen approaches a simple eyesight test
28:21 We have more control over our health and lives than we think…
33:35 Placebos could be our strongest medicines…
39:00 Blood sugar study results
44:50 How to approach mindfulness
54:05 Summary
Mentioned in today’s episode:
Ageing as a mindset: A counterclockwise experiment to rejuvenate older adults sponsored by Catholic University of the Sacred Heart
Mind-set matters: Exercise and the placebo effect from Psychological Science
The Mindful Body and Mindfulness, two books by Prof. Langer
Episode transcripts are available here.
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
Thu, 26 Oct 2023 - 56min - 92 - Resistance training: How to stay strong as you age
Do you feel like your muscles are shrinking or getting weaker? Many people gradually lose muscle mass as they get older. And this leads to an increased risk of falls, osteoporosis, and fractures.
When it comes to your muscles, it’s a case of use them or lose them. But what is the most effective way to use our muscles and maintain strength? Ex-bodybuilder and professor of exercise science Brad Schoenfeld tells us how. And it’s easier than you might think!
In today’s episode of ZOE Science & Nutrition, Jonathan and Brad ask: How can you maintain muscle mass as you age?
If you want to uncover the right foods for yourbody, head to joinzoe.com/podcast and get 10% off your personalized nutrition program.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Follow ZOE on Instagram
Timecodes:
00:00 - Introduction
1:25 - Quickfire round
2:38 - How do our muscles work
3:01 - Why are muscles important for our health
5:15 - The loss of muscles and how to prevent it
8:19 - Resistance training - How it builds muscles
11:24 - Nutrition and muscle growth
13:01 - How muscle growth changes with age
17:45 - Resistance training vs Cardio
20:20 - How to do resistance training
28:11 - No time to exercise?
30:28 - What weight to train with
36:10 - How menopause affects muscle maintenance
41:13 - Summary and outro
Mentioned in today’s episode:
Effects of resistance training on muscle size and strength in very elderly adults from Sports MedicineStrength and hypertrophy adaptations between low- vs. high-load resistance Training from The Journal of Strength and Conditioning ResearchEpisode transcripts are available here.
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
Thu, 19 Oct 2023 - 47min - 91 - The surprising link between dementia and oral health
More than 50 systemic health conditions — including Alzheimer’s, diabetes, and heart disease — are associated with oral disease.
The link between systemic and oral conditions is always microbial, inflammatory, or both. So, how can we look after our gums to improve our health?
In today’s episode, Jonathan and Prof. Alp Kantarci pose the question: How does the health of your oral cavity shape your general health?
Dr. Alp Kantarci is a professor, scientist, dentist, oral health researcher, periodontist, dental implant surgeon, and senior member of staff at the Forsyth Institute, an independent research institute that focuses on the connections between oral health and overall wellness. Dr. Kantarci is also a faculty member at Harvard University School of Dental Medicine. He has published more than 190 articles in peer-reviewed scientific journals and has presented more than 170 talks and posters at dental and medical congresses.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
If you want to uncover the right foods for yourbody, head to joinzoe.com/podcast and get 10% off your personalized nutrition program.
Follow ZOE on Instagram.
Timecodes:
01:35 - Quickfire questions
04:11 - What is oral health?
08:35 - How is our oral health connected to the health of the rest of our body?
11:01 - Oral microbiome
18:48 - Why does bad oral health affect the rest of the body?
22:47 - How much does the state of our oral health contribute to dementia?
25:48 - The link between oral health and diabetes
28:31 - The link between oral health and cardiovascular diseases
32:41 - What are the key steps to look after our oral health?
35:36 - Alp’s view on mouthwash
37:51 - Oral health & probiotics
42:22 - Impact of food on our oral health
45:45 - Does sparkling water affect our oral health?
50:04 - Summary
52:34 - Goodbyes
52:41 - Outro
Mentioned in today’s episode:
Dementia and the risk of periodontitis: A population-based cohort study from the Journal of Dental Research.
Microglial response to experimental periodontitis in a murine model of Alzheimer’s diseasefrom Scientific Reports.
Fusobacterium nucleatum dissemination by neutrophils from the Journal of Oral Microbiology.
Safety and preliminary efficacy of a novel host-modulatory therapy for reducing gingival inflammation from Frontiers in Immunology.
Episode transcripts are available here.
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
Thu, 12 Oct 2023 - 54min - 90 - Unlock longevity: Dr. Peter Attia's essential strategies
Dr. Peter Attia doesn’t want a slow death. He doesn’t want his final years to be defined by poor mental and physical faculties that only worsen as the years roll by. But, by making changes to his lifestyle today, he’s taking control of his health tomorrow
In today’s episode of ZOE Science & Nutrition, Jonathan and Peter ask: How can you maintain your health as you age?
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
If you want to uncover the right foods for yourbody, head to joinzoe.com/podcast, and get 10% off your personalized nutrition program
Follow ZOE on Instagram
Timecodes:
00:00 - Introduction
1:29 - Quickfire round
3:14 - Healthspan vs lifespan
09:52 - The difference between slow and quick death
12:23 - What diseases cause slow death
13:34 - Acting before there’s a problem
16:17 - Is it too late to improve my future health
19:20 - How to improve modern medicine
25:07 - The importance of blood sugar
33:03 - The centanarian decathlon
34:00 - Cardio training
38:00 - Strength training
40:43 - Summary and outro
Mentioned in today’s episode:
The inequities in the cost of chronic disease from the National Council on Aging Early lesions of atherosclerosis in youth from the Journal of the American Nutrition AssociationCoronary heart disease causes and risk factors from the National Heart, Lung, and Blood InstituteEpisode transcripts are available here.
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com and we’ll do our best to cover it.
Thu, 05 Oct 2023 - 46min - 89 - Cardio exercise: How much do you really need?
Not all of us want to go to the gym 5 times a week, but what if there was a way to do quick, short high intensity 20 second exercises and still reap benefits - or does that sound too good to be true?
Javier and Jonathan break this down as they look at recent studies and results, optimizing exercise routines to achieve the desired health benefits, taking into account factors like intensity, duration, and frequency as well as discussing the effect of working from home vs commuting to the office.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
If you want to uncover the right foods for yourbody, head to joinzoe.com/podcast and get 10% off your personalized nutrition program.
Follow ZOE on Instagram
Mentioned in today’s episode:
The Effects of High Intensity Interval Training vs Steady State Training on Aerobic and Anaerobic Capacity; from The Journal of Sports and Science Medicine
Episode transcripts are available here.
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
Thu, 28 Sep 2023 - 18min - 88 - Gut microbiome testing: What can it reveal about your health?
Your gut microbiome, a bustling community of microorganisms, is a vital player in your overall health. It doesn’t just impact your digestive system — it has a profound influence on your brain health and well-being.
However, the gut microbiome is a complex, long misunderstood realm, and figuring out how it affects daily life can leave even the most dedicated health enthusiasts scratching their heads.
Here at ZOE, we’ve transformed our understanding of this bustling microbial world, where both “good” and “bad” gut bacteria reside.
In today’s episode, Jonathan speaks with Prof. Nicola Segata and Prof. Tim Spector to explore how ZOE's microbiome testing and unique microbiome health scores provide personalized insights into your gut health.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
If you want to uncover the right foods for yourbody, head to joinzoe.com/podcast and get 10% off your personalized nutrition program.
Nicola Segata is a professor and principal investigator at the Laboratory of Computational Metagenomics, at the CIBIO department of the University of Trento. His background is in metagenomics, machine learning, microbiome research, and microbial genomics.Tim Spector is ZOE's scientific co-founder and one of the world's top 100 most cited scientists.Timecodes:
00:00 Introduction
01:41 Quick fire questions
03:38 Why should we care about gut microbes?
07:00 How many different microbes do we have in our gut?
11:37 Why would we want to measure our microbiome?
13:15 Can we change our microbiome?
18:00 Is it possible to make a dramatic change in your microbiome over time?
20:21 What does the latest data tell us about improving our diet?
23:24 How does the ZOE micobiome gut test work?
27:07 What goes on in the lab to get these results?
30:54 Is there enough information in the gut microbiome to make a full health assessment?
34:20 What can our microbes tell us about diseases?
35:55 What useful information does the microbiome test show us?
36:51 Are we still making new discoveries in the microbiome?
41:03 Do different microbes prefer specific foods?
43:14 How do different lifestyles around the world change your microbiome?
47:44 5 simple tips to improve gut health
50:45 How rapidly can you damage your microbiome?
53:58 Can taking painkillers regularly negatively impact the microbiome?
56:10 Summary
60:03 Goodbyes/Outro
Mentioned in today’s episode:
The person-to-person transmission landscape of the gut and oral microbiomes from Nature Sharing of gut microbial strains between selected individual sets of twins cohabitating for decades from PLoS OneA genetic gift for sushi eaters from NatureFind Nicola on ResearchGate and X.
Episode transcripts are available here.
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
Thu, 21 Sep 2023 - 1h 03min - 87 - The shocking damage ultra-processed foods cause to your brain
There’s been a surge in our consumption of ultra-processed foods, especially in the United Kingdom and the United States, where these foods contribute about two-thirds of people’s caloric intake.
Also a cause for concern is emerging evidence of ultra-processed foods’ detrimental effect on our brain health and overall well-being.
When most of our calories come from ultra-processed foods, the risk of chronic physical and mental health conditions escalates. Scientists are now uncovering the intricate mechanisms behind this relationship, particularly concerning the effects of these foods on our brains.
In today’s episode, we welcome back Prof. Felice Jacka, OAM. Felice is an Alfred Deakin professor of nutritional psychiatry and the director of the Food & Mood Centre at Deakin University, in Australia. She’s also the founder of the International Society for Nutritional Psychiatry Research and the world’s leading researcher on food’s impact on our brain and mental health.
Now, she’s back on the show to delve deeper into the effects of ultra-processed foods on mental health and the brain, specifically the hippocampus, an area responsible for learning and memory.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 Intro
01:19 Quick fire questions
04:17 What is ultra processed food?
05:37 What is the NOVA classification?
08:18 How does food impact the brain?
10:33 What does the hippocampus do to influence our brain function?
12:58 Is there a link between the size of the hippocampus and quality of diet?
13:45 Is there a link between the quality of diet and depression?
20:37 What are the effects of long term dietary habits?
21:33 Is there a link between poor diet and dementia
23:18 Is there a link between autism and diet?
24:00 How real is the link between diet and dementia?
24:57 What is the oral microbiome?
28:16 New trial between whole foods and vitamin enriched nutritional foods
29:28 How does processing foods impact the makeup of foods on a molecular level?
32:10 How does the biodiversity around us affect our body?
33:08 How does the industrialized food environment impact us?
35:50 How strong is the evidence for this? is it comparable to smoking?
39:12 Practical tips to help with our diet
40:07 How does reducing consumption of UPF affect us?
41:25 How to cut down on UPF
44:04 Is it too late to change your diet?
45:39 Does exercise impact our brain?
47:41 Summary
52:57 Goodbyes/Outro
Mentioned in today’s episode:
The SMILES trial published in BMC Medicine Ultra-Processed Food Consumption and Mental Health published in NutrientsWestern diet is associated with a smaller hippocampus also in BMC MedicineLearn more about Felice on the Food & Mood Centre’s website.
Follow Felice on Instagram.
Episode transcripts are available here.
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
Thu, 14 Sep 2023 - 53min - 86 - Food before exercise: What does science say?
Get science-based nutrition advice straight to your inbox: https://bit.ly/3ExWxCG
Most of us like to have breakfast before we exercise in the morning, but what happens if we don’t eat anything first?
The issue goes beyond weight loss and exercise timing to involve blood sugar, insulin sensitivity, and other — perhaps unexpected — aspects of your health.
In today’s short episode of ZOE Science & Nutrition, Jonathan and Professor Javier Gonzalez ask: Should we exercise on an empty stomach?
If you want to uncover the right foods for yourbody, head to joinzoe.com/podcast and get 10% off your personalised nutrition program.
Mentioned in today’s episode:
Lipid metabolism links nutrient-exercise timing to insulin sensitivity in men classified as overweight or obese from The Journal of Clinical Endocrinology & Metabolism
Body composition changes associated with fasted versus non-fasted aerobic exercise from Journal of the International Society of Sports Nutrition
Exercising Tactically for Taming Postmeal Glucose Surges from Hindawi
Exercise-stimulated glucose uptake — regulation and implications for glycaemic control from Nature Reviews Endocrinology
Follow ZOE on Instagram.
Episode transcripts are available here.
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
Thu, 07 Sep 2023 - 12min - 85 - Skin aging and acne: What you should do
As a listener to this show, you’ve probably heard of the gut microbiome. But did you know that your skin has its own microbiome?
Recent evidence suggests that these microbiomes are vital for our skin health. So, what should we do? Which foods make an impact?
And if we want our skin to look healthier, how about those collagen supplements that many of you have asked us about?
In today’s episode, our guest is Dr. Justine Kluk, a consultant dermatologist with a specialist interest in acne. Justine is a member of the British Association of Dermatologists, the Royal Society of Medicine, and the Royal College of Physicians.
ZOE’s Chief Scientist Dr. Sarah Berry also joins as a cohost to explore these ideas.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 Intro
02:01 Quick Fire questions
03:52 What does skin do?
04:51 Why is the skin so important?
06:34 Is there a correlation between aging skin and health?
07:41 What is the skin microbiome?
11:46 Is exposure to the natural environment beneficial for children?
12:39 Can we change the skin microbiome?
13:32 Would an oral or topical probiotic help improve our skin microbiome
15:11 What can we do to help support the skin barrier?
15:39 Can overwashing/scrubbing disturb your skin?
16:40 Why does acne matter?
18:37 Is acne just found in teenagers?
19:12 What effect does menopause have on your skin?
20:36 What impact does diet have on acne?
22:14 Are diets with high glycemic content bad for acne?
23:01 What is happening to create the effects of acne?
24:23 Is there a connection between our gut health and skin health?
25:15 Practical advice for people with acne
28:16 Diet tips to help support healthy skin
29:51 How has the ZOE diet gone down in Jonathan and Justine's household?
32:54 How can the ZOE diet help with day-to-day cooking habits?
35:46 What causes skin aging?
37:44 What can we do to slow down skin aging?
39:55 Do collagen supplements work to keep your skin youthful?
41:52 How can retinol help your skin?
42:30 3 things that could help keep your skin young
43:31 Top nutrition skin myths
45:50 How important is it to apply sun protection?
46:36 How does stress impact our skin?
48:38 Questions for Jonathan
54:57 Summary & Outro
Mentioned in today’s episode:
Mortality is written on the face from The Journals of Gerontology: Series AToo clean, or not too clean: the hygiene hypothesis and home hygiene from Clinical & Experimental AllergyImpact of outdoor nature-related activities on gut microbiota, fecal serotonin, and perceived stress in preschool children from Scientific ReportsJustine shares more in-depth skincare and acne information at drjustinekluk.com and as @drjustinekluk on Instagram
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Episode transcripts are available here.
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com and we’ll do our best to cover it.
Thu, 31 Aug 2023 - 59min - 84 - The great calorie deception: Are food labels misleading?
Millions of us are counting calories every day. But do we know if those numbers truly reflect the energy we get from eating?
It’s about time that we debunked the “one-size-fits-all” approach to calorie counting and unmasked the outdated methodologies that contribute to inaccuracies in food labeling.
In today’s episode, Jonathan and Dr. Sarah Berry ask: How exactly do we measure calories, and is calorie counting actually effective?
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Follow ZOE on Instagram: https://www.instagram.com/zoe
Mentioned in today’s episode:
The Wilbur Olin Atwater Papers from the United States Department of Agriculture
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
Episode transcripts are available here.
Thu, 24 Aug 2023 - 20min - 83 - Antibiotics: The surprising truth about probiotics and what to do instead
Antibiotics are one of thegreatest discoveries of the 21st century. Since their inception, they’ve saved countless lives, but these miracle drugs come at a cost. In some cases, they can seriously affect your health or can even be life-threatening.
In today’s episode, Jonathan puts himself under the microscope. After an injury forced him to take antibiotics, he shows you the effect they had on his own gut bacteria.
Jonathan’s joined by Dr. Will Bulsiewicz and Prof. Tim Spector, who explore the impact of different types of antibiotics, how they affect your bacteria in the short and long term, and how we can reverse the unwanted effect of these drugs.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 Intro
00:15 Jonathan’s Intro
00:50 Quickfire round
01:40 Jonathan’s accident
04:00 Unpacking clindamycin
11:40 Antibiotic-associated diarrhea
14:45 Side effects prevention advice
22:20 Jonathan’s gut at 7 days
27:50 Fermented foods
27:00 Tips for building your gut back up
41:30 Benefits vs. risks
48:00 Summary
51:20 Outro
Mentioned in today’s episode:
Saccharomyces boulardii: What makes it tick as successful probiotic? From the Journal of Fungi
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Episode transcripts are available here.
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com and we’ll do our best to cover it.
Thu, 17 Aug 2023 - 53min - 82 - Butter vs. margarine: What does science say?
Whether you’re frying, baking, or topping your toast, most of you will eat either butter or margarine at some point today. The fact that these spreads are such a staple means that we need to know their effects on our health. And It might surprise you to learn that this impact has changed quite dramatically over the past 20 years.
In today’s short episode of ZOE Science & Nutrition, Jonathan and Dr. Sarah ask: Which is healthier, butter or margarine?
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
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Mentioned in today’s episode:
Margarine from Science Direct
Margarines: Historical approach, technological aspects, nutritional profile, and global trends from Food Research International
Reduction of LDL-cholesterol as a result of the change from butter to soft margarine from Polish Archives of Internal Medicine
Americans' per capita consumption of margarine & butter from the USDA
Episode transcripts are available here.
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com and we’ll do our best to cover it.
Thu, 10 Aug 2023 - 23min - 81 - Healthy aging: The surprising power of your social life
Unfortunately, many of us spend our later years in poor health. But is this avoidable? And can we actually increase our healthy years?
While aging is inevitable, there are steps we can take to minimize its effects on our health. And surprisingly, some of these steps have nothing to do with exercise or diet. Simply spending time with others can provide countless benefits to us as we age.
But how can we maintain these connections? Does retirement affect our social interactions? And can attitude alone keep you healthier in your later years?
In today’s episode, one of the world’s top experts on aging, Prof. Rose Anne Kenny, joins us to explore these ideas.
Rose Anne is a world-leading geriatrician at Trinity College Dublin, where she leads a huge, long-term study on aging. She’s also the author of the number one international bestseller Age Proof: The New Science of Living a Longer and Healthier Life.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Intro
00:13 - Quickfire round
01:14 - What’s the biggest myth about aging?
04:18 - What is aging?
07:43 - Aging process predictors
13:50 - Our growing elderly population
15:14 - Retirement
19:21 - Study on aging and social interaction
24:57 - Importance of social participation
27:38 - Studying the effects of loneliness
29:56 - Combating loneliness
31:13 - How attitude affects aging
33:20 - Social interaction online
36:08 - Creating social relationships
48:42 - Summary and Outro
Mentioned in today’s episode:
The Dunedin Study, a long-term study designed to investigate broader questions of child health and development from the Dunedin Multidisciplinary Health and Development Research Unit
The Irish Longitudinal Study on Ageing (TILDA) from Trinity College Dublin
You can buy Rose Anne’s book here.
Follow ZOE on Instagram.
Episode transcripts are available here.
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com and we’ll do our best to cover it.
Thu, 03 Aug 2023 - 45min - 80 - Chronic diarrhea? Here's what to do | Dr. Will Bulsiewicz
We’ve all had unpleasant toilet experiences in our time. It can be distressing to deal with and not something we like talking about.
But when does normal diarrhea become chronic? And when do we need to seek medical care?
In today’s episode, Jonathan and Dr Will ask what is chronic diarrhea and how can we rule out something more serious? Will also shares tricks of the trade to ease your symptoms and tells us how our amazing guts work to keep our whole body healthy.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
If you want to uncover the right foods for yourbody, head to joinzoe.com/podcast and get
10% off your personalized nutrition program.
Mentioned in today’s episode:
Chronic Diarrhea by Garrett J. Descoteaux-Friday; Isha Shrimanker from the National Library of Medicine
Chronic Diarrhea by Cleveland Clinic
Diarrhea From John Hopkins Medicine
Diarrhea From Stamford Medicine Healthcare
Exocrine Pancreatic Insufficiency (EPI) From Loma Linda University Health
Episode transcripts are available here.
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
Thu, 27 Jul 2023 - 19min - 79 - The truth about organic food - according to science
What does "organic" food mean? And how do you know if something's organic?
Of course, foods tell you if they're organic in massive letters on the packaging. And they cost way more. But what makes a food organic? Is eating organic better for your health? And are the benefits worth the expense?
Luckily, Professor Tim Spector is here today with answers. Tim is one of the world's top 100 most cited scientists, a scientific co-founder of ZOE, and the author of the bestselling book Food for Life: The New Science of Eating Well.
Stick around until the end, and you'll also find out the answer to a question we get often: Does Tim eat organic?
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Intro
01:21 - Quickfire round
02:36 - What is organic food?
03:06 - Pesticides vs insecticides
08:06 - Diseases
09:15 - Herbicide risks
16:03 - Nutrient comparison
18:21 - Natural chemical defences
20:32 - Does Tim Eat organic food?
22:15 - Foods high in chemicals
25:32 - Organic and cost
26:56 - Washing food
31:11 - Summary and outro
Mentioned in today’s episode:
Organic food consumption and the incidence of cancer in a large prospective study of women in the United Kingdom from theBritish Journal of Cancer
Association of frequency of organic food consumption with cancer riskfrom JAMA Internal Medicine
Impacts of dietary exposure to pesticides on faecal microbiome metabolism in adult twins from Environmental Health
Follow ZOE on Instagram.
Episode transcripts are available here.
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com and we’ll do our best to cover it.
Thu, 20 Jul 2023 - 36min - 78 - What’s the best natural sugar substitute?
Get science-based nutrition advice delivered straight to your inbox. https://bit.ly/46BPTYz
Are you trying to eat less sugar? If you are, you might have tried a natural sugar alternative.
Stevia, robinia honey, coconut sugar, agave… the list of these table sugar replacements seems to be growing day by day. But what even are these alternatives? Are they really natural? And do they offer us a healthier way of getting that sweet taste?
In today’s short episode of ZOE Science & Nutrition, Jonathan and Dr. Sarah ask: What are natural sugar alternatives, and are they healthier than table sugar?
Follow ZOE on Instagram. https://www.instagram.com/zoe/
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Mentioned in today’s episode:
The artificial sweetener erythritol and cardiovascular event risk from Nature Medicine Effects of D-allulose on glucose tolerance and insulin response from BMJ Open Diabetes Research & Care
Effects of stevia on glycemic and lipid profile of type 2 diabetic patients from the Avicenna Journal of Phytomedicine
Agave syrup: Chemical analysis and nutritional profile from the International Journal of Environmental Research and Public Health
Are natural sugar alternatives healthier? from Harvard Health Publishing
Alternative sugars - agave nectar from British Dental Journal
Episode transcripts are available here.
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com and we’ll do our best to cover it.
Thu, 13 Jul 2023 - 14min - 77 - Is dairy good or bad for you?
Decades ago, there were reams of adverts instructing us to drink our milk so we don’t break our bones. But in the decades since, public opinion toward dairy is very different, and the scientific community has largely debunked these ideas.
Many of the health-conscious among us choose to avoid it altogether. Our reasons range from a belief that dairy leads to inflammation, to acne, or even to an increased risk of heart attack due to high levels of saturated fat.
But have we fallen into the same trap we often do, bouncing from one extreme to another? Could cutting out dairy mean we miss out on vital nutrients? Or could it hold the secret to a healthy gut microbiome?
Today, Jonathan is joined by ZOE regulars and renowned experts, Dr. Sarah Berry and Prof. Tim Spector.
In this episode, you’ll not only find out whether you should eat dairy or cut it out, but you’ll also hear two leading nutritional scientists try to reach an agreement on how to translate the latest research into actionable advice. And hopefully, they’ll still remain friends afterward.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Intro
00:13 - Jonathan’s Intro
01:38 - Quickfire round
02:45 - Biggest myth about dairy
04:15 - Does dairy cause inflammation?
10:38 - Bone fragilaty
16:03 - Cheese and Yogurt
16:59 - Full fat vs semi skinned
17:27 - Milk and cholesterol
21:03 - Fermented dairy
23:00 - dairy and microbes
26:03 - Saturated fats
26:51 - Cheese quality
31:15 - Summary
33:03 - Goodbyes
33:14 - Outro
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Episode transcripts are available here.
Is there a nutrition topic you’d like us to cover? Email us at podcast@joinzoe.com and we’ll do our best to cover it.
Thu, 06 Jul 2023 - 35min - 76 - The truth about menopause supplements
More than halfof women who go through menopause find its symptoms distressing. In fact, 10% leave their jobs because of the burden.
It’s no wonder that a huge selection of supplements claim to relieve menopause’s unpleasant effects. But do they actually work? Which products are backed by clinical evidence, and which are just “menowashing”?
In today’s short episode of ZOE Science & Nutrition, Jonathan and Dr. Sarah Berry ask: What’s the evidence behind menopause supplements?
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Mentioned in today’s episode:
Introduction to menopause from John Hopkins MedicineWhat is menopause? from The National Institute on AgingWhat you should know about hormone therapy and menopause from the Columbia University Irving Medical CentreMenopause symptoms in depth from the National Center For Complementary and Integrative HealthMenopause supplements: Effectiveness, side effects, and safety from Medical News TodayThe role of diet in managing menopause symptoms from Nutrition BulletinRevealing the evidence-based diet solutions to managing your menopause symptoms from Nutrition BulletinEpisode transcripts are available here.
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com and we’ll do our best to cover it.
Thu, 29 Jun 2023 - 15min - 75 - How snacking impacts your health
Evidence shows that all over the world, people are snacking more — with the United Kingdom and the United States leading the way in unhealthy snacking habits.
But what exactly counts as a snack? And is allsnacking unhealthy?
Snacking can be a confusing and controversial topic. There are various opinions and myths about what's good for you. Many people struggle to make healthy choices, while others may be unaware of the impact of snacking habits on their gut health and overall well-being.
In today’s episode, Jonathan is joined by ZOE regulars and renowned experts Sarah Berry and Tim Spector for an enlightening discussion that will help you snack smarter.
Armed with the latest scientific research, they unravel the complexities of snacking and share evidence-based insights on what's truly beneficial for your body. Along the way, they cover healthy options, snack timing, and what we should all be avoiding.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 Introduction
01:23 Quick Fire Questions
04:03 What is a snack?
04:55 How much energy comes from snacks?
05:40 Cultural differences with snacks
08:33 What happens when we snack?
10:29 Are some healthy looking bars actually bad for us?
12:16 Do ulta-processed snacks make us hungrier?
13:57 What effect do additives and emulsifiers have?
15:04 Results of study on healthy vs unhealthy snacks
15:22 What impact does snacking have on our gut?
18:00 Why could snacking be unhealthy?
18:56 What are the concerns around snacking frequency?
19:50 Does the quality of your snack make a difference?
21:31 Could skipping breakfast be healthy for us?
23:17 Does timing of snacking have any influence on our health?
28:42 How could time-restricted eating benefit us?
32:20 What is the impact of snacking on weight gain?
34:15 What impact does snacking have on blood sugar?
36:25 How people on different routines react to snacking
38:27 What does the recent ZOE research show us on the topics of snacking?
40:16 How bad is late night snacking for our health?
42:19 How should we be snacking?
46:30 How has snacking changed over time?
47:26 Actionable advice on snacking
52:52 How much do your meals impact snacking?
56:50 Summary
59:40 Goodbyes
59:44 Outro
In today’s episode:
Meal patterns across ten European countries – results from the European Prospective Investigation into Cancer and Nutrition (EPIC) calibration study https://www.cambridge.org/core/journals/public-health-nutrition/article/meal-patterns-across-ten-european-countries-results-from-the-european-prospective-investigation-into-cancer-and-nutrition-epic-calibration-study/A662BDB7A9AD3631BD6AD98946FE765F#
What is a snack, why do we snack, and how can we choose better snacks? A review of the definitions of snacking, motivations to snack, contributions to dietary intake, and recommendations for improvement https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4863261/
Snacking on whole almonds for 6 weeks improves endothelial function and lowers LDL cholesterol but does not affect liver fat and other cardiometabolic risk factors in healthy adults: The ATTIS study, a randomized controlled trial https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7266688/
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Episode transcripts are available here.
Is there a nutrition topic you’d like us to explore? Get in touch and we’ll do our best to cover it.
Thu, 22 Jun 2023 - 1h 00min - 74 - How to stop diarrhea and what NOT to do
We’ve all wrestled with diarrhea at some point.
It comes in many forms. And being able to read these differences can help us understand what’s going on inside us and how we should treat it.
In today’s short episode of ZOE Science & Nutrition, Jonathan and Dr. Will ask: What are the health risks associated with diarrhea, and how can we treat it?
Follow ZOE on Instagram.
If you want to uncover the right foods for yourbody, head to joinzoe.com/podcast and get
10% off your personalized nutrition program.
Mentioned in today’s episode:
Diarrhea, a global overview from the World Health Organization (WHO) Key takeaways from a University of Oxford analysis of the global impact of antimicrobial resistanceEpisode transcripts are available here.
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
Thu, 15 Jun 2023 - 17min - 73 - The menstrual cycle decoded: Lifestyle tips to ease your symptoms, with Hazel Wallace
How much do you know about menstrual cycles? About half of us are more informed than the other half.
The menstrual cycle has great significance, affecting various aspects of health. And more than 90% of people who get their periods experience premenstrual symptoms.
However, misconceptions and limited understandings abound, leaving many people in the dark.
In today’s episode, we’re joined by Hazel Wallace. She’s a medical doctor, nutritionist, and author of The Female Factor. She’s here to give us an education about the menstrual cycle.
Dr. Hazel Wallace describes how the cycle affects almost every aspect of the body, from heart health and sleep to metabolism. She also explains whether there’s scientific evidence behind “cycle syncing.”Whether or not you’ve had a menstrual cycle, you’ll learn a lot from this episode.
If you want to uncover the right foods for yourbody, head to joinZOE.com/podcast, and get 10% off your personalized nutrition program.
Timecodes:
00:00 Introduction
00:36 Quick fire questions
03:49 What is the menstrual cycle?
05:42 What is the luteal phase?
06:54 When does the menstrual cycle begin?
07:43 How regular are menstrual cycles - Do they change over time?
08:29 What is actually happening during the menstrual cycle?
09:41 What role does oestrogen have in hormonal changes?
10:48 How does the menstrual cycle affect performance in athletes
12:05 How does the menstrual cycle affect women?
16:30 Are cravings real? Why do they happen?
18:21 What is PMS and what do people experience?
20:11 Is there much research behind PMS?
21:40 What is PMDD?
23:16 How do you identify PMDD?
26:17 What is cycle syncing?
27:43 What role does nutrition have in reducing symptoms during the cycle
30:22 Can regular exercise improve symptoms?
33:52 How is sleep impacted by the menstrual cycle?
37:41 How does this impact our immune system?
38:56 Why is there such little research into this area?
41:13 How has the exclusion of women in research impacted us?
44:14 Menstrual cycle tracking - what is it and how can you do it?
46:31 How can tracking help?
47:26 What diet can help symptoms?
49:31 How does the menstrual cycle affect the microbiome?
52:07 How can intermittent fasting affect the menstrual cycle?
54:59 Summary
58:00 Goodbyes
58:11 Outro
Mentioned in today’s episode:
The Effects of Menstrual Cycle Phase on Exercise Performance in Eumenorrheic Women https://pubmed.ncbi.nlm.nih.gov/32661839/
Hazel’s book is available to buy here
Follow Hazel:https://twitter.com/Thefoodmedic
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Episode transcripts are available here.
Is there a nutrition topic you’d like us to cover? Get in touch and we’ll do our best to cover it.
Thu, 08 Jun 2023 - 56min - 72 - Conquer IBS: 3 steps to healthier digestion
Irritable bowel syndrome (IBS) is a lot more common than you might think. In fact, it affects 1 in 10 people globally. Yet there are still a lot of questions about why it occurs and how best to treat it.
Could new research connecting gut health to mental health help us unravel its mysteries?
In today’s short episode of ZOE Science & Nutrition, Jonathan and Dr. Will ask: What exactly is IBS, and how does it connect to our brains?
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Referenced in today’s episode:
FODMAP Diet: What you need to know from Johns Hopkins MedicineLarge-scale genetic study reveals new clues for the shared origins of irritable bowel syndrome and mental health disorder from the University of CambridgeIrritable bowel syndrome: A chronic sequelae of acute gastroenteritis from GastroenterologyWilliam Olser: Biographical overview from the National Library Of Medicine IBS: What you need to know from the National Center For Complementary and Integrative HealthIrritable bowel syndrome (IBS) overview from Johns Hopkins MedicineEpisode transcripts are available here.
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com and we’ll do our best to cover it.
Thu, 01 Jun 2023 - 21min - 71 - Protein & exercise: The secrets of healthy aging?
As we age, our bodies undergo numerous changes, including a decline in muscle mass and cognitive function. For many of us, exercise and diet play crucial roles in maintaining our health and well-being.
But how can the protein we eat affect our abilities to exercise and stay healthy as we age?
It can be difficult to separate fact from fiction when it comes to the effects of protein. How much do we need? Is it better to eat protein before or after exercise? And what roles do protein and exercise play in brain function?
In today’s episode, Jonathan is joined by Prof. Ben Wall, an expert in nutritional physiology at the University of Exeter. Together, they unpack the latest scientific research on the connection between protein consumption and exercise.
Prof. Ben Wall shares his insights into the optimal amount and timing of protein intake for building and maintaining muscle mass, as well as the potential impact of exercise on cognitive function and brain health into later life.Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:12 Introduction
28:21 Quick Fire Questions
02:54 Do we need to eat proteins right after exercise?
03:34 What is protein?
04:45 Why should we care about exercise?
05:36 How does exercise help with healthspan?
07:41 What are the benefits of exercise?
07:57 Does exercise improve brain function?
11:23 Where do our muscles come into this conversation?
12:09 What constitutes an unhealthy muscle?
13:00 What's the difference between a healthy and unhealthy muscle?
14:18 How does protein fit into the idea of healthy muscles?
16:03 What about the concept of breaking muscle. Is it good for us?
18:13 Do we need more protein to help build muscle?
20:07 What is the anabolic window and Is it a myth?
21:54 Is it fine to listen to our hunger pangs post exercise?
23:01 How does protein impact menopause and bone health?
25:04 Is there a maximum amount of protein our bodies can absorb?
28:14 What is the right amount of protein to eat?
30:02 What is an 'adaptive response' to exercise?
31:17 How much higher RDA do we need if we are exercising?
33:31 Are we already eating enough protein?
35:51 Why does muscle mass change as we age?
36:18 Do we put on weight when we age?
36:59 How do our bodies respond to protein as we age?
41:38 How to balance protein and exercise
42:33 Where should we get our protein from?
46:43 Plant vs animal based protein products
51:26 Summary
55:12 Goodbyes
55:27 Outro
Mentioned in today’s episode:
Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men: https://pubmed.ncbi.nlm.nih.gov/19056590/
Anabolic signaling deficits underlie amino acid resistance of wasting, aging muscle: https://pubmed.ncbi.nlm.nih.gov/15596483/
Food for our future: The nutritional science behind the sustainable fungal protein — mycoprotein: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10131050/
Follow Ben on Twitter :https://twitter.com/benjamintwall
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Have an idea for a podcast? Contact Fascinate Productions to bring it to life.
Episode transcripts are available here.
Thu, 25 May 2023 - 56min - 70 - The surprising health impact of eating too fast
We’ve probably all been reprimanded for eating too fast at the dinner table or suffered the dreaded “itis” from eating way too much food at a family gathering. Our society and the systems we’ve developed to feed it have ballooned to such a point that they easily override our natural bodily systems that tell us when we’ve had enough to eat.
When nearly 50% of the United States population is projected to have obesity by 2030, can something as simple as changing the speed with which we eat really be an effective tool for weight loss and sustaining a healthy body?
In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: What is eating rate and does it have any impact on our health?
Studies referenced in the episode:
Does Eating Fast Make You Gain More Weight?Eating slowly increases the postprandial response of the anorexigenic gut hormones, peptide YY and glucagon-like peptide-1 Association between eating rate and obesity: a systematic review and meta-analysis Eating too fast may lead to weight gain, heart disease Is eating too quickly bad for your health? How Important Is Eating Rate in the Physiological Response to Food Intake, Control of Body Weight, and Glycemia? A systematic review and meta-analysis examining the effect of eating rate on energy intake and hunger Effects of eating rate and eating topography on meal size and satiety The effect of eating rate on satiety in healthy and overweight people – A pilot study Association between Self-Reported Eating Rate, Energy Intake, and Cardiovascular Risk Factors in a Multi-Ethnic Asian Population Association between Self-Reported Eating Rate, Energy Intake, and Cardiovascular Risk Factors in a Multi-Ethnic Asian PopulationControl of overweight and obesity in childhood through education in meal time habits. The ‘good manners for a healthy future’ programme*Eating slowly led to decreases in energy intake within meals in healthy womenDownload our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Episode transcripts are available here.
Is there a nutrition topic you’d like us to cover? Email us at podcast@joinzoe.com and we’ll do our best to cover it.
Thu, 18 May 2023 - 19min - 69 - HRT for menopause: is it safe?
Menopause is a time of significant hormonal changes which can lead to a range of symptoms that can severely impact quality of life for many women. So, a drug that promises to reduce these symptoms is incredibly welcome, but it has been steeped in controversy.
HRT (Hormone replacement therapy) has been widely debated, with conflicting information about its effectiveness, with some suggesting HRT is outright dangerous. In fact, a massive study twenty years ago linked it to an increased risk of breast cancer. As a result, the numbers of women taking HRT plummeted. So should HRT be avoided at all costs?
In today’s episode, Jonathan is joined by the author of that very study and esteemed Professor JoAnn Manson, alongside Dr. Sarah Berry to explore the science behind HRT.
Professor JoAnn Manson is a professor of epidemiology at the Harvard School of Public Health and one of the world's most experts on HRT and menopause having run multiple enormous studies to uncover the effects of hormone replacement therapy on women’s health.With the help of ZOE regular Dr. Sarah Berry, they delve into the science behind HRT, empowering listeners to make informed decisions about treatment for symptoms of the menopause.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 Introduction
00:12 Jonathan's introduction
01:33 Quick Fire Questions
03:27 What is the menopause?
04:10 What is the perimenopause?
05:46 What is the state of the current conversation on the menopause?
07:13 Should women seek help about the menopause?
07:58 Why do some women have symptoms and others not?
09:15 Yougov and ZOE study results on the menopause
11:35 Why is the menopause getting more attention now?
13:39 Should we be taking these symptoms seriously?
17:10 What else can be done asides from HRT?
18:49 Studies on the relationship between diet and menopause symptoms
19:35 What can help alleviate symptoms?
21:23 Are there any specific foods that can help improve symptoms?
23:37 Are menopause specific supplements effective?
24:50 How does HRT work?
26:26 Is HRT just oestrogen?
30:59 Does testosterone have a use for menopause?
31:58 What is the controversy behind HRT?
35:56 What's the latest advice and health risks?
38:11 When should you stop hormone therapy?
40:43 Do symptoms persist when you come off of hormone therapy?
42:00 How long does HRT take to start working?
43:07 How does HRT affect weight management?
45:15 Summary
48:04 Goodbyes
48:25 Outro
Check the trials mentioned in today’s episode:
MsFlash: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4731298/
ZOE Menopause Study: https://joinzoe.com/learn/menopause-metabolism-study
PEPI Trial: https://pubmed.ncbi.nlm.nih.gov/7807658/
Follow Sarah:https://twitter.com/saraheeberry
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Episode transcripts are available here.
Is there a nutrition topic you’d like us to cover? Get in touch and we’ll do our best to cover it.
Thu, 11 May 2023 - 48min - 68 - Omega-3 supplements: why you're (probably) wasting your money
“Omega 3s,” - we’ve all seen the name Omega 3s advertised on labels from nuts to seeds and even eggs! But are these fats healthy for us, or is this just another food myth?
In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: Is fish oil and omega 3 intake essential or is this just another food myth?
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Studies referenced in the episode:
High-fat meals rich in EPA plus DHA compared with DHA only have differential effects on postprandial lipemia and plasma 8-isoprostane F2α concentrations relative to a control high–oleic acid meal: a randomized controlled trialIntake of fish and marine n-3 polyunsaturated fatty acids and risk of cardiovascular disease mortality: A meta-analysis of prospective cohort studiesOmega-3 fatty acids for the primary and secondary prevention of cardiovascular diseaseThe 3 most Important Types of Omega-3 Fatty AcidsREDUCE-IT EPA trial shows association between higher EPA levels, reduced CV events Dietary supplementation with n-3 polyunsaturated fatty acids and vitamin E after myocardial infarction: Results of the GISSI-Prevenzione trialOmega-3 Fatty Acids for the Management of Hypertriglyceridemia: A Science Advisory From the American Heart AssociationEpisode transcripts are available here.
Is there a nutrition topic you’d like us to cover? Email us at podcast@joinzoe.com and we’ll do our best to cover it.
Thu, 04 May 2023 - 19min - 67 - How ultra-processed foods wreak havoc on your body
Ultra-processed foods have become ubiquitous in modern diets. Many of us eat them regularly without understanding their potential impacts on our health.
From hidden additives to addictive properties, these highly processed foods can pose risks.
Navigating the complex world of ultra-processing can be challenging, and many people struggle to understand what to avoid, how to break unhealthy habits, and make positive changes to their health.
In today’s episode, Jonathan is joined by a special guest, Dr. Chris van Tulleken, to explore the science behind ultra-processed food.
Dr. Chris van Tulleken is an infectious diseases doctor at University College Hospital, in London, and one of the BBC’s leading science presenters.Chris shares the groundbreaking research from his own lived experiments, including the now famous study with his twin brother Xand. His book Ultra-Processed Peopleis out now.
Jonathan and Chris are joined by ZOE regular Tim Spector. Drawing from their combined expertise, our guests provide practical tips and advice, empowering listeners to make informed choices and take control of their diets.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:31 Introduction
02:14 Quick Fire Questions
05:25 Start of Chris's journey in nutrition
06:47 Discordant twins - How can twin studies help us?
08:51 What part do genetics play in our differences in health?
12:52 What were the potential consequences of weight gain?
15:20 What is ultra processed food (UPF)?
16:54 What's the difference between processed and ultra processed food?
18:52 Is ultra processing purely about profit?
21:13 Examples of ultra processed foods (UPF)
23:13 ZOE UPF survey - How much does the ZOE community eat?
25:28 Are the products that say they're healthy lying to us?
26:12 Are certain ingredients hidden by UPF?
27:44 Is low fat yoghurt that good for us?
30:39 Is UPF just junk food?
32:56 Kevin Hall’s UPF study
34:19 What makes UPF addictive?
36:34 Chris' ultra processed food experiment
39:12 Could food manufacturers make healthier UPF?
41:23 How do we solve the issue of UPF as a society?
45:26 Practical advice for cutting down on UPF
51:37 Summary
55:15 Goodbyes
55:27 Outro
Follow Chris on Twitter: https://twitter.com/DoctorChrisVT
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Episode transcripts are available here.
Is there a nutrition topic you’d like us to cover? Get in touch and we’ll do our best to cover it.
Thu, 27 Apr 2023 - 58min - 66 - Why eating nuts makes you healthier, according to science
In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: If nuts are so full of fat, can they really be good for us?
There is no shortage of variety when it comes to the mighty (yet humble) nut and the ways we consume them. Dried, chopped, made into butter or roasted (over an open fire, anyone?) these little guys provide the nutrients our brains and bodies need in surprisingly high quantities. From industrially farmed to indigenously hand-harvested, the story of these nuts is, well…nuts!
In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: If nuts are so full of fat, can they really be good for us?
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Studies referenced in the episode:
Red-rumped agouti8 Health Benefits of NutsAre nuts good for you?Avoiding nuts and seeds for better gut health? You shouldn’tNuts and their Effect on Gut Microbiota, Gut Function and Symptoms in Adults: A Systematic Review and Meta-Analysis of Randomised Controlled TrialsAre fatty nuts a weighty concern? A systematic review and meta-analysis and dose–response meta-regression of prospective cohorts and randomized controlled trials Why are scientists so intrigued by the food matrix?Pecans acutely increase plasma postprandial antioxidant capacity and catechins and decrease LDL oxidation in humans The surprising nutritional benefits of nutsWalnut consumption and health outcomes with public health relevance—a systematic review of cohort studies and randomized controlled trials published from 2017 to present If Almonds Bring You Joy, Enjoy More For Fewer Calories Are nuts bad for you? Why the calorie counts for almonds don’t add upEpisode transcripts are available here.
Is there a nutrition topic you’d like us to cover? Get in touch, and we’ll do our best to cover it.
Thu, 20 Apr 2023 - 15min - 65 - Protein: are you getting enough?
Proteins, carbs, and fats … most people understand what the last two are. Carbs are sugars, and fat is, well, fat. It's protein that’s so important to our diets, but so often misunderstood — by the general public, that is.
Since the 1950s and 1960s, scientists have been measuring how protein affects our performance, how it supports and maintains the body’s structure, and how best to incorporate it into our diets.
From big steaks to protein shakes, tofu to seitan, protein is more available now than ever before. With so many options, surely we’re getting enough protein?
In today’s episode, Jonathan speaks with a leading nutritional researcher to find out.
Christopher Gardner is a professor at Stanford University and a member of ZOE’s scientific advisory board. He’s pioneering the movement to redefine how we understand the quality of our protein intake.Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
03:02 - Quickfire questions
04:19 - What is protein?
08:07 - Can our bodies make the proteins we need?
08:37 - The mechanism for our bodies creating amino acids.
09:33 - What is an essential amino acid?
10:45 - Crazy study Stanford scientists did to find the Estimated Average Requirement of protein.
15:24 - How much protein should we consume?
18:15 - How much protein do we already consume?
23:02 - Can our bodies store protein?
24:02 - What happens to excess protein in our bodies?
24:51 - Protein Scam Alert!
25:28 - Stanford Study: Does the type of protein we consume affect physical performance?
28:15 - Protein requirements for kids and pregnant women.
31:05 - What is Amino Acid Distribution?
33:03 - Are plants missing certain amino acids?
33:47 - How is AAD like the game of Scrabble?
38:30 - What is the healthiest source of protein?
38:41 - Dr. Gardner’s case for changing the way we define “protein quality” in the US
41:33 - Jonathan’s summary
43:59 - Goodbyes
44:42 - Outro
Episode transcripts are available here.
Follow Chris: https://twitter.com/GardnerPhD
Studies mentioned in this episode.
Maximizing the intersection of human health and the health of the environment with regard to the amount and type of protein produced and consumed in the United StatesDiet for a Small Planet by Frances Moore LappéPerspective: The Public Health Case for Modernizing the Definition of Protein QualityFollow ZOE on Instagram: https://www.instagram.com/zoe/
Is there a nutrition topic you’d like us to cover? Get in touch, and we’ll do our best to cover it.
Thu, 13 Apr 2023 - 46min - 64 - Trans fats: how worried should you be?
Trans fats have a bad reputation. But we now know a lot more about these fats than we did when the first horror stories about them emerged.
So, based on the latest science, just how worried should we be?
Listen to today’s short episode of ZOE Science & Nutrition to find out.
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Studies referenced in the episode:
Hydrogenation of Unsaturated Fats and Trans FatsEffects of dietary fatty acids and carbohydrates on the ratio of serum total to HDL cholesterol and on serum lipids and apolipoproteins: a meta-analysis of 60 controlled trials, published in The American Journal of Clinical NutritionAssociation of dietary, circulating, and supplement fatty acids with coronary risk: a systematic review and meta-analysis, published in Annals of Internal Medicine Potential of trans fats policies to reduce socioeconomic inequalities in mortality from coronary heart disease in England: cost effectiveness modelling study, published in British Medical JournalWHO calls for action to totally eliminate trans fat, ‘a toxic chemical that kills’Trans fatty acids - are the effects only marginal? - published in American Journal of Public HealthFats and oils in human nutritionA trans European Union difference in the decline in trans fatty acids in popular foods: a market basket investigation, published in British Medical JournalCountries with regulations against industrially produced trans fats tripled over the past yearEpisode transcripts are available here.
Is there a topic you'd like us to cover on the show? Email us to let us know!
Thu, 06 Apr 2023 - 15min - 63 - 'Miracle' weight loss drug Ozempic is approved. But does it work?
A miracle weight loss drug that’s approved in the US and the UK and has few side effects?
Ozempic is going viral on social media. Users are posting dramatic before and after pictures of their weight loss. An Ozempic trend is allegedly blossoming in Hollywood, and famous personalities like Elon Musk claim to have taken it.
Many remain doubtful, dismissing the craze as just another internet scam preying on people’s insecurities. However, earlier this month - semaglutide - the drug’s active ingredient, was approved as a weight loss treatment by the UK’s National Health Service. Even the most sceptical are taking note.
Jonathan speaks to Dr Robert Kushner the lead investigator of the huge phase 3 clinical trial that evaluated the safety and effectiveness of semaglutide. He is a founder of the American Board of Obesity Medicine and hailed the drug as a ‘game-changer’ in regards to the treatment of obesity.
Please be aware: Dr. Kushner is also a consultant on the medical advisory board for Novo Nordisk - the company that manufactures semaglutide.
Dr Robert Kushneris a Professor of Medicine at Northwestern University and a founder of the American Board of Obesity Medicine.Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
03:17 – Quickfire questions
04:20 – What is Ozempic, and how does it work?
05:54 – Treating obesity like diabetes
10:24 – The ‘gamechanger’ Semiglutide clinical trial
14:19 – The role our ancestors play in our weight
17:16 – Short-term weight loss vs long-term weight loss
18:40 – Myths about obesity
21:53 – Obesity, a modern problem
23:56 – Other outcomes of the clinical trial
26:59 – The side effects of Semiglutide
31:45 – Risks of using Semiglutide without medical supervision
33:05 – Is Semaglutide linked to cancer?
36:59 – Can you take it If you’re not obese?
39:15 – The long term commitment of Semiglutide
42:49 – Will I put on weight if I stop taking it?
46:01 – Is this the end of obesity
49:30 – Summary
52:28 – Outro
Episode transcripts are availablehere.
Dr. Robert Kushner’s book, Six Factors to Fit: Weight Loss that Works for You!, is available to buy here
Follow Dr. Robert Kushner here
Studies mentioned: Once-Weekly Semaglutide in Adults with Overweight or Obesity
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Want to create your own podcast? ContactFascinate Productions to bring it to life.
Thu, 30 Mar 2023 - 53min - 62 - Nightshade vegetables: hazard or health food?
Nightshade vegetables — even the name is ominous. Some people believe they exacerbate arthritis and can cause inflammation. So, should we avoid them?
In today’s short episode of ZOE Science & Nutrition, Jonathan and Will ask: What are nightshade vegetables, and how can they benefit our bodies?
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Studies referenced in the episode:
Potato glycoalkaloids and adverse effects in humans: an ascending dose study Effect of red pepper on symptoms of irritable bowel syndrome: preliminary study Treatment of arthritis with topical capsaicin: a double-blind trial In defence of potatoes: How resistant starch from potatoes affects the gut microbiota Health benefits of eating tomatoes emergeEpisode transcripts are available here.
Want to create your own podcast? Contact Fascinate Productions to bring it to life.
Thu, 23 Mar 2023 - 15min - 61 - Michael Mosley: 4 habits that changed his life
If you had to do just one thing to improve your health, what would it be?
Our busy lives mean it can be difficult to keep up healthy habits, and with so much conflicting advice out there it’s tricky to separate fact from fiction. In today’s episode, Jonathan is joined by medical doctor, journalist, and presenter Michael Mosley, who is alongside ZOE regular Tim Spector, to discuss Michael’s four key habits to improve our health.
Michael’s latest book ‘Just One Thing’ explores these habits and has seen him speak to singing scientists and eccentric iceman to healthy habit experts and evangelists. And of course, being Michael, he tried every habit out himself. We talk about which methods are the most effective, which he has incorporated into his life, and how he makes his new habits stick.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 Introduction
00:12 Topic introduction
01:38 Quick Fire Questions
03:24 Michael's simple changes to improve health
04:26 Are cold showers good for you?
05:54 How long do you need to be immersed in cold water for the benefits to work?
06:40 Can cold showers improve mental wellbeing?
10:25 Potential dangers of cold water swimming
11:58 Do cultural differences present different outcomes across the world?
13:08 Can these small stressors help us?
13:28 What is the theory behind this working?
15:21 Will this work for everyone or is this very personalized?
17:45 What effects does breathing have on your health?
18:57 How breathing exercises affect our brain
21:23 How do you keep up the breathing exercises?
22:36 ZOE app breathing exercise
24:44 Is there a difference between breathing through your nose and your mouth?
26:04 How important are plants and nature for our health?
29:21 Can exposure to nature improve things like mental health and even gut health?
31:01 Can herbs also help improve our health?
31:27 What are the benefits of exercise?
32:42 What are endocannabinoids?
33:41 Are preferences for exercise genetic?
35:12 Is it endorphins that make us feel good after / during exercise?
36:31 How exercise affects us is extremely personalized
38:42 How do we encourage people who don't enjoy exercise to do it?
40:13 Tips to improve your exercise routines
43:08 Are there benefits to walking downhill?
45:42 Summary
48:34 Goodbyes
49:08 Outro
Episode transcripts are available here
Michael Mosley’s book is available to buy here
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Have an idea for a podcast? Contact Fascinate Productions to bring it to life.
Thu, 16 Mar 2023 - 51min - 60 - Everything you've heard about lactose is wrong
Lactose is usually only discussed in the context of intolerance. This intolerance can make us feel bloated, gassy and uncomfortable. But from cow’s milk to yoghurt and even breast milk, lactose is everywhere! So, can it really be that bad for us?
In today’s short episode of ZOE Science & Nutrition, we’re joined by Dr Will B. to find out.
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Studies referenced in the episode:
Nature: How humans’ ability to digest milk evolved from famine and disease
PubMed Central (PMC)
PubMed Central (PMC)
PubMed Central (PMC)
https://www.hopkinsmedicine.org/health/conditions-and-diseases/lactose-intolerance
The Importance of Lactose in the Human Diet: Outcomes of a Mexican Consensus Meeting:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893676/
Episode transcripts are available here.
Want to create your own podcast? Contact Fascinate Productions to bring it to life.
Thu, 09 Mar 2023 - 15min - 59 - Best of gut health - anniversary edition
Gut health is a topic we talk about a lot at ZOE. The gut doesn’t just fight disease, it boosts our mood, processes energy and so much more. Today’s bonus episode journeys through everything we’ve learnt about gut health so far. And what a myth-busting journey it is!
In this episode, Jonathan delves into the microbiome, highlighting the most useful tips from conversations with ZOE’s U.S. Medical Director and resident gut health expert, Will Bulsiewicz, and Tim Spector, one of top 100 most cited scientists and author Food for Life.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Intro
01:27 - Is bacteria bad for us?
04:10 - How is the microbiome affected by what we eat?
10:00 - What happens to the gut when fasting?
11:53 - Why bacteria eats the inside of our bodies
13:59 - What causes heartburn?
17:00 - What’s going on with gas and bloating?
19:09 - Tell-tale signs of constipation
22:42 - How to treat constipation
25:52 - Other signs of an unhealthy gut
27:20 - Why do doctors ask about your trips to the bathroom?
29:37 - Tips for tackling an unhealthy gut
31:40 - Outro
Episode transcripts are available here.
Will’s book is available to buy here.
Tim’s book is available to buy here.
Full length episodes mentioned:
Signs of an unhealthy gutGut bacteria and fasting: meet the night crew - The Big IF DailiesGas and bloating: the causes and how to stop itYour gut is full of bugs: why this is great newsThe ultimate guide to constipationHeartburn: Why it happens and what you can doReferenced in today’s episode:
A redefinition of constipation from King’s College LondonThe State Of The Nation’s Gut, a report from the U.K.-based Love Your Gut initiativeEpidemiology of constipation in Europe and Oceania: A systematic review published in BMC Gastroenterology Recent advances in understanding and managing chronic constipation published in F1000ResearchThe Bristol Stool ScaleZOE’s Blue Poop ChallengeBlue poo: Impact of gut transit time on the gut microbiome using a novel marker published in GutFollow ZOE on Instagram: https://www.instagram.com/zoe/
Want to create your own podcast? Contact Fascinate Productions to bring it to life.
Tue, 07 Mar 2023 - 33min - 58 - The future is here: AI and personalized healthcare with Eric Topol
If you were to ask Siri, Alexa, or ChatGPT for medical advice right now, that would be a terrible idea.
But with recent developments in technology, this looks set to change. AI has become more intelligent, wearable devices - more accurate, and personalized medicine - increasingly mainstream.
But is any of this safe? Should we really trust machines with our health? And will any of this actually happen?
In today’s episode, Jonathan speaks to Eric Topol to explore how artificial intelligence may transform your next trip to the doctor.
Eric Topol is one of the top 10 most-cited researchers in medicine, the author of 3 bestselling books on the future of medicine, and a practising cardiologist.Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
If Timecodes:
00:00 - Introduction
00:11 - Topic introduction
01:53 - Quickfire questions
04:17 - Doctor-patient relationship
05:49 - Jonathan’s story with Eric
08:02 - How has medicine changed?
13:54 - Is there an optimistic future for medicine, utilising AI?
17:46 - How close are we to utilizing AI-based solutions in medicine?
23:09 - Self-diagnosis and preventative care
27:05 - Is prevention possible through AI?
32:33 - Personalized healthcare
41:51 - Summary
43:45 - Goodbyes
44:01 - Outro
Episode transcripts are available here.
Follow Eric on Twitter: https://twitter.com/EricTopol
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Have an idea for a podcast? Contact Fascinate Productions to bring it to life.
Thu, 02 Mar 2023 - 45min - 57 - Eggs: are they good for me?
Eggs are nutrient-dense and have a long shelf life. Compared with many other protein sources, they’re on the cheaper side. But they’re not as popular as they used to be. And a lot of this comes down to a debate about cholesterol.
In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: What’s the truth about eggs?
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Episode transcripts are available here.
Want to create your own podcast? Contact Fascinate Productions to bring it to life.
Thu, 23 Feb 2023 - 16min - 56 - How to maximize health in your later years
Why do some people remain fit and healthy in their later years while others become increasingly frail?
Researchers from Kings College London have been following thousands of twins for 30 years in an effort to understand how each of us ages differently. And some of their findings will surprise you!
In today’s episode, Jonathan speaks to Claire Steves to better understand what all this means, shedding light on how aging works and what we can do about it:
Dr. Claire Steves is a senior lecturer at King's College London, a medical doctor, and the clinical director at TwinsUKDownload our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Introduction
00:10 - Topic introduction
01:39 - Quickfire questions
03:16 - Claire’s work during the pandemic
05:17 - What happens in our bodies when we age?
08:26 - Genes and aging
09:33 - What factors affect aging?
11:39 - Effects of physical activity
12:23 - Microbiome effects on aging
13:33 - Claire’s research
19:11 - What evidence is there that we can slow the effects of aging?
21:44 - What are some modifiable factors that can help reduce aging effects?
23:06 - Alzheimer's and dementia
28:21 - Stimulating your brain
29:45 - The importance of social interaction for the brain
31:02 - Diet. health and aging
35:27 - Menopause
37:30 - Actionable advice about maximizing health while aging
39:14 - The biggest myth about aging
42:20 - Summary
43:41 - Goodbyes
43:50 - Outro
Episode transcripts are available here
Find Claire’s publications here
The UK’s largest adult twin registry - Twins UK
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Have an idea for a podcast? Contact Fascinate Productions to bring it to life.
Thu, 16 Feb 2023 - 44min - 55 - The ultimate guide to constipation
The formal definition for constipation is ‘Having fewer than three bowel movements per week’. But, did you know that you can have a bowel movement every day and still be constipated? Recent data has shown that a quarter of people worldwide have at one point reported symptoms, suggesting that there is so much more to constipation than simply infrequent bowel movements.
In today’s short-ish episode of ZOE Science & Nutrition, Jonathan and Will attempt to dispel some misconceptions about constipation and empower you to have better bowel movements.
Studies referenced in today’s episode:
A redefinition of constipation by King’s College London, published in the American Journal of Gastroenterology (2019) hereThe State Of The Nation’s Gut, Love Your Gut hereEpidemiology of constipation in Europe and Oceania: a systematic review from Prichard & Bharucha via BMC Gastroenterol hereRecent advances in understanding and managing chronic constipation from Peppas, Alexiou, Mourtzoukou & Falagas via F1000Research hereDownload our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Follow ZOE on Instagram:https://www.instagram.com/zoe/
Follow Sarah on Instagram: https://www.instagram.com/theguthealthmd/
This podcast was produced byFascinate Productions.
Thu, 09 Feb 2023 - 20min - 54 - How to eat well on a budget
The cost of living has soared. Energy prices have doubled, and food costs have gone up enormously. As a result, the weekly shopping bill can be shocking.
For some, this is merely an inconvenience. But many others face the awful choice between heating their home and maintaining their usual diet. The consequence is that many of us are throwing cheaper ingredients into our shopping baskets to save money.
So does this mean that eating healthy is an indulgence that be dropped in favour of cheap ultra-processed food? Or is it still possible to eat healthily on a budget?
In today’s episode, Jonathan speaks to Dr. Rupy Aujla and Tim Spector to better understand how to eat healthier while spending less:
Dr. Rupy Aujla is a medical doctor who, since 2015, has been teaching people to cook their way to health. He’s the founder of The Doctor’s Kitchen and has recently turned his efforts to healthy cooking on a tight budget.Tim Spector is a co-founder of ZOE and one of the world's top 100 most cited scientists.Buy Rupy’s book here.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Introduction
00:10 - Topic introduction
02:12 - Quickfire questions with Rupy
03:33 - Quickfire questions with Tim
04:22 - What’s one swap you can make today if you’re trying to eat well, for less?
05:07 - What has Dr. Rupy been up to?
06:58 - Do you need to give up eating healthy foods when economizing?
08:23 - Options when you’re on a budget
09:31 - Batch cooking
16:00 - Is it expensive to have healthy and good quality foods?
17:54 - Recipe adherence
20:24 - Advice for people cooking on their own
23:53 - How long does food last?
25:24 - How nutritious are canned & frozen foods?
28:23 - About protein
38:31 - What’s the one food you should spend more money on?
41:34 - Summary
42:29 - Can you have a healthier diet as a consequence of being on a budget?
43:23 - Goodbyes
43:26 - Outro
Get Tim’s book here.
Episode transcripts are available here.
Find delicious recipes to cook here.
Follow Rupy on Instagram: https://www.instagram.com/doctors_kitchen
Follow Tim on Instagram: https://www.instagram.com/tim.spector
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Want to create your own podcast? Contact Fascinate Productions to bring it to life.
Thu, 02 Feb 2023 - 44min - 53 - Signs of an unhealthy gut
Our gut helps fight disease. It processes energy for us and boosts our mood. So, having a healthy gut is extremely important – but there’s still a lot we don’t know.
Gut biome tests are a new, exciting technology, but are they the be-all and end-all for dietary decision-making? And are there simpler ways — and tastier ways, perhaps — to tell what’s happening inside our bodies?
In today’s short episode of ZOE Science & Nutrition, Jonathan and Dr. Will ask: What are the signs of an unhealthy gut? And how can we improve our gut health?
Referenced in today’s episode:
The Bristol Stool Scale. https://www.bladderandbowel.org/bowel/bowel-resources/bristol-stool-form-scale/ ZOE’s Blue Poop Challenge: https://www.joinzoe.com/bluepoopBlue poo: Impact of gut transit time on the gut microbiome using a novel marker published in Gut https://gut.bmj.com/content/70/9/1665Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Follow ZOE on Instagram:https://www.instagram.com/zoe/
This podcast was produced byFascinate Productions.
Thu, 26 Jan 2023 - 20min - 52 - How to improve blood sugar control with exercise
Blood sugar is one of the rare nutrition topics where everyone agrees: We should avoid big peaks and dips and aim for a steady curve.
Spikes cause inflammation, accelerate aging, and lead to type 2 diabetes. Crashes make us feel moody and tired, and crave foods we don’t need.
We can control our blood sugar through what and how we eat. But something else affects our blood sugar — physical activity.
Exercise has a profound effect on your blood sugar response. Together with your food choices, being physically active helps you keep your blood sugar level even.
In this episode of ZOE Science & Nutrition, Jonathan speaks with Javier Gonzalez and Sarah Berry to find out how exercise affects our blood sugar response — even when we’re fasting — and how much exercise we need to do to benefit.
Javier Gonzalez is an associate professor of human physiology at the University of Bath whose research focuses on the interaction between diet and exercise.Sarah Berry is one of the world's leading experts on human nutrition. She has personally run over 20 randomized clinical trials looking at how humans respond to different fats.Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Introduction
00:12 - Topic introduction
01:39 - Quickfire questions
02:55 - Is a 30-minute walk as good as 30-minute cardio?
03:39 - What is blood sugar and why should we care about it?
05:10 - Blood sugar control throughout the day
07:43 - Why is it important to know about blood sugar?
09:01 - Blood sugar control
12:25 - How exercise affects blood sugar
14:17 - The power of fidgeting
16:12 - Effects of higher intensity exercise
17:00 - Lower intensity exercise vs higher intensity exercise
18:41 - Intermittent fasting and blood sugar
24:43 - Personalization
26:35 - What types of exercises can you do to control blood sugar?
29:12 - Cardio vs resistance training
34:21 - Blood fats & exercise
42:15 - 3 tips on leveraging exercise to control blood sugar and blood fats
43:14 - Summary
44:25 - Goodbyes
44:37 - Outro
Episode transcripts are available here.
Follow Javier on Twitter: https://twitter.com/gonzalez_jt
Follow Sarah on Instagram: https://www.instagram.com/drsarahberry/
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Have an idea for a podcast? Contact Fascinate Productions to bring it to life.
Thu, 19 Jan 2023 - 45min - 51 - Foods to lower your cholesterol
More than half of us have high cholesterol — and new research suggests that having even slightly raised levels in our 30s could significantly increase our chances of developing heart disease.
Medication is a common fix, but it comes with side effects. So, today we’re looking at how much changing our diets can help.
In this short (ish) episode of ZOE Science & Nutrition, Jonathan and Sarah ask: Can we lower our cholesterol by changing our diets?
Follow ZOE on Instagram:https://www.instagram.com/zoe/
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Studies referenced in the episode:
‘Association between Carbohydrate Intake and Serum Lipids’ from the Journal of the American Nutrition Association here‘The Mediterranean Diet And Cardioprotection: Historical Overview And Current Research from the Journal of Multidisciplinary Healthcare here‘Direct comparison of dietary portfolio vs statin on C-reactive protein’ from the European Journal of Clinical Nutrition hereThis podcast was produced byFascinate Productions.
Thu, 12 Jan 2023 - 19min - 50 - Should we be worried about strep A?
This year, cases of an invasive bacterial infection are rising earlier than usual in the US, the UK and other countries across Europe.
The group A Streptococcus bacteria - commonly known as Strep A - usually only causes mild illness. However, things have become severe in some cases, with several children dying in recent weeks.
So, should we be worried? And what symptoms should we look out for to help us identify this illness in ourselves and our families?
In today’s episode, Jonathan is joined by world-leading expert on the subject:Shiranee Sriskandan is a professor of Infectious Diseases at Imperial College London whose scientific research focuses specifically on Strep A bacteria. Regular guest and ZOE co-founder Tim Spector also joins, and as one of the world’s top 100 most cited scientists, Tim has been closely following infectious diseases in the community through theZOE Health Study.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 Introduction
00:10 Topic Introduction
01:40 Quickfire Questions
03:15 What is Strep?
04:04 How common is Strep?
05:02 Seasonality of Strep and symptoms in different climates
05:30 What makes this year different?
06:31 Can Strep make other illnesses worse?
07:07 We've already seen signs of Strep rising over time, is this due to lockdown?
09:36 How worried should we be about Strep infections?
10:10 Group A Strep will often get better on its own
11:07 The risk of rarer invasive infections is greater as the pool of cases increases
11:59 Immune response to Strep A can increase chances of Rheumatic Fever
13:35 What is Rheumatic Fever?
14:59 What are the symptoms of Strep A
16:53 How to treat Strep Throat
18:12 What is the relationship between Strep A and Scarlet Fever
18:53 Who gets Scarlet Fever and what are the symptoms?
19:34 What are the distinguishing features between covid and other sore throats
20:53 Do children get more fevers if they are younger?
22:54 What to do if you think your child has strep throat
24:01 Can you get rapid tests for Strep A?
24:25 Why has Strep throat been seemingly more prominent in the US than the UK
25:41 Different health services around the world and their respective responses to Strep
27:36 Should we be testing and treating?
30:15 What role does differing attitudes to healthcare play in this?
32:02 Should we be cautious about using antibiotics for Strep A?
33:51 What potential problems are there around antibiotics?
36:00 Would a vaccine be the answer to stopping Strep in its tracks?
38:41 Tim's top tips to boost your immunity this winter
41:06 Summary
Episode transcripts are availablehere
Read about Tim Spector’s ZOE Health Studyhere
Follow ZOE on Instagram:https://www.instagram.com/zoe/
Have an idea for a podcast? Contact Fascinate Productions to bring it to life.
Thu, 05 Jan 2023 - 45min - 48 - How to make New Year’s resolutions stick
Welcome to 2023! Whether you partied last night or went to bed early, we’re all in the same boat: a new year means thinking about new year’s resolutions.
This tradition dates back 4000 years, so it’s certainly stood the test of time. But are new year’s resolutions a good idea? Or simply a get way to set yourself up to fail?
Perhaps science has something to say about this.
In this episode, Jonathan speaks with Tara Swart and Sarah Berry, who share techniques that will give you the best chance of sticking to your New Year’s resolutions. They also discuss whether these promises are a good idea in the first place.
Tara Swart is a medical doctor, a neuroscientist, and the author of The Source: Open Your Mind, Change Your Life. She also has her own podcast, called Reinvent Yourself.Sarah Berry is one of the world's leading experts on human nutrition. She has personally run more than 20 randomized clinical trials looking at how humans respond to different fats.Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Introduction
00:10 - Topic introduction
01:54 - Quickfire questions
02:32 - Making good choices for the New Year without it being hard work
04:28 - Why do we do New Year resolutions and is it a good idea?
07:07 - How to achieve New Year’s resolution goals?
09:18 - Scientific evidence about how to achieve goals
09:53 - What is neuroplasticity
16:02 - 4-step process to change your brain
18:36 - How to approach weight loss resolutions
23:07 - Avoiding dieting as a New Year’s resolution
25:49 - The science of habits
33:07 - Tips & actionable advice
40:02 - Quitting alcohol
43:26 - Summary
44:00 - Goodbyes
44:11 - Outro
Episode transcripts are available here.
Get Tara’s book here.
Follow Tara on Instagram: https://www.instagram.com/drtaraswart
Follow Sarah on Instagram: https://www.instagram.com/drsarahberry/
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Have an idea for a podcast? Contact Fascinate Productions to bring it to life.
Sun, 01 Jan 2023 - 45min - 47 - The health benefits of eating together
You might think what you eat and when are the only factors that play into the health of your diet. But recent research has shown that who you eat with can also play a role. And it could even make your food taste better!
In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: Can eating with other people really improve your food?
Studies referenced in today’s episode:
Associations of family feeding and mealtime practices with children's overall diet quality, published in Appetite here‘Diet and Health Benefits Associated with In-Home Eating and Sharing Meals at Home’ from International Journal of Environmental Research and Public Healthhere‘The Protective Role of Family Meals for Youth Obesity: 10-year Longitudinal Associations’ from the U.S. Dept of Health and Human Services hereDownload our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Follow ZOE on Instagram:https://www.instagram.com/zoe/
Follow Sarah on Instagram:https://www.instagram.com/drsarahberry/
This podcast was produced byFascinate Productions.
Thu, 29 Dec 2022 - 12min - 46 - Tim Spector’s journey from health crisis to healthy eating - a chapter from Food for Life
What should I have for dinner? A question you no doubt ask yourself daily. But I bet you don't spend too long coming up with an answer. ZOE's scientific co-founder, Tim Spector, has been trying to answer this question for a decade.
If you're a regular listener, you probably know him well. Five years ago, he published the best-selling book, The Diet Myth, and just last month, he released the follow-up, Food for Life, the New Science of Eating Well.
In this episode, you'll hear a chapter from the book titled “So Now What Should I Have for Dinner?”
Tim Spector is a co-founder of ZOE and one of the world's top 100 most-cited scientists.Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Get Tim’s book here.
Timecodes:
00:00 - Intro
01:44 - Chapter 11. So now what should I have for dinner?
14:00 - Personalizing my diet
26:15 - Five final tips
27:00 - Outro
--
Follow Tim on Instagram: www.instagram.com/tim.spector
Episode transcripts are available here.
This podcast was produced by Fascinate Productions.
Thu, 22 Dec 2022 - 28min - 45 - Should you worry about gluten?
The last decade saw a rise in gluten-free diets. But the number of us with diagnosed gluten intolerance each year hasn’t changed.
Eliminating gluten is the only treatment for those with celiac disease, but the rest of us could be doing more harm than good by embracing ultra-processed, gluten-free foods.
In today’s short episode of ZOE Science & Nutrition, Jonathan and Will ask: Should you be worried about gluten?
Studies referenced in the episode:
‘Health Benefits and Adverse Effects of a Gluten-Free Diet in Non–Celiac Disease Patients’ from Gastroenterol & Hepatology here‘The Gluten-Free Diet: Recognizing Fact, Fiction, and Fad’ from The Journal of Pediatrics here’Is There Evidence to Support the Claim that a Gluten-Free Diet Should Be Used for Weight Loss?’ from the Journal of the Academy of Nutrition and Dietetics hereFollow ZOE on Instagram: https://www.instagram.com/zoe/
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
This podcast was produced by Fascinate Productions.
Thu, 15 Dec 2022 - 13min - 44 - The secrets of good sleep
We all know how good it feels to drift into deep sleep and wake up feeling refreshed.
The positive effects of a good night’s sleep affect every aspect of our lives. We feel energetic, focused, and ready to take on the day’s challenges.
But the long-term effects of bad sleep are less known. It turns out, they have a huge impact on our health and even how long we live.
In this episode, Jonathan speaks with Prof. Matthew Walker to learn what the latest science says about improving our sleep — to give us more energy and better health. They also discuss whether how we sleep changes how our bodies respond to food.
Matthew Walker is a sleep expert, a professor of neuroscience at UC Berkeley, and founder of the Center for Human Sleep Science. He’s also the author of Why We Sleep.Matt and his team are currently working with ZOE scientists to research the links between sleep, nutrition, and health.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Intro
00:33 - Episode start
01:22 - Quickfire questions
02:48 - What’s the biggest myth about sleep»
04:09 - What is sleep?
07:46 - Why do we sleep?
10:29 - REM
14:22 - How does Matt study sleep?
16:18 - What happens when you don’t get enough sleep?
22:48 - Collaboration with ZOE
28:16 - Sleep and menopause
32:38 - Tips on how to sleep better
33:23 - Sleep regularity
35:12 - How do you find out about your chronotype?
37:20 - Bedroom temperature
38:04 - Lighting
39:04 - Caffeine and Alcohol effects on sleep
44:22 - Making your room like a cave
44:57 - The influence of screens on your sleep
47:03 - Summary
48:14 - Goodbyes
48:35 - Outro
Get Matt’s book here.
Listen to Matt’s podcast here.
'How people wake up is associated with previous night’s sleep together with physical activity and food intake' - Read the paper: here.
Find out your chronotype here.
Follow ZOE on Instagram: https://www.instagram.com/zoe/
This podcast was produced by Fascinate Productions.
Thu, 08 Dec 2022 - 50min - 43 - Heartburn: why it happens and what you can do
The acid in your stomach is so powerful it can dissolve metal. Luckily, your stomach is fine-tuned to deal with its acidic fluid, but the rest of your body isn’t quite as hardy.
So, if acid escapes from your stomach and reaches your esophagus, it can cause a painful sensation in the chest — this is heartburn. It isn’t rare, with more than 1 billion people suffering from it globally.
In today’s short episode of ZOE Science & Nutrition, Jonathan and Will ask: Why do we get heartburn, and what’s the best way to deal with it?
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Studies referenced in the episode:
‘Prevalence and clinical spectrum of gastroesophageal reflux: a population-based study in Olmsted County, Minnesota’ from Gastroenterologyhere‘Proton-pump inhibitors and risk of fractures: an update meta-analysis’ from Osteoporos Int. here‘Proton pump inhibitors alter the composition of the gut microbiota’ from BMJ hereThis podcast was produced byFascinate Productions.
Thu, 01 Dec 2022 - 13min - 42 - The truth about vitamin supplements
Good information about vitamins is hard to find. With over 70% of Americans and 40% of Brits using them, it's a hugely lucrative market, which means numerous voices in the media and online pusing a pro-vitamin agenda. All without the scientific evidence to support their claims.
So do we need vitamins to lead a healthy life? Or could these supplements actually cause serious health complications?
In this episode, Jonathan speaks with Prof. JoAnn Manson and Dr. Sarah Berry to better understand how vitamin supplements affect our health.
JoAnn Manson is a professor of epidemiology at the Harvard School of Public Health and one of the world's most cited researchers. She’s run multiple enormous studies with over 20,000 participants to uncover the real effects of vitamin supplementation on our health.Dr. Sarah Berry is one of the world's leading experts on human nutrition, who has personally run over 20 randomized clinical trials looking at how humans respond to different fats.Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Introduction
02:29 - Quickfire questions
04:27 - Why are people confused about supplements?
05:17 - Which supplement does the majority of the population benefit from taking and why?
05:51 - What are dietary supplements and vitamins?
09:33 - Why is there so much advertising suggesting supplements?
10:54 - JoAnn’s research
14:07 - About vitamin C
15:15 - Megadosing
19:51 - VITAL and COSMOS trials
25:13 - Should we take vitamin D
27:37 - Omega-3
32:48 - Variation & personalization
36:51 - Actionable advice on supplements
38:45 - Should children take supplements?
42:13 - Should we all take a standard dose multivitamin?
44:54 - Summary
46:25 - Goodbyes
46:57 - Outro
Episode transcripts are available here.
Check the trials mentioned in today’s episode: AREDS 2, COSMOS, Physicians' Health Study II, VITAL
Follow Sarah: https://twitter.com/saraheeberry
Follow ZOE on Instagram: https://www.instagram.com/zoe/
This podcast was produced by Fascinate Productions.
Thu, 24 Nov 2022 - 48min - 41 - Menopause: Does diet play a part?
It's a condition that affects half the population, but there are countless unanswered questions about menopause. The symptoms vary significantly from person to person, including sleep problems, hot flashes, weight gain, and an increased risk of heart disease.
In one of the largest studies to date, ZOE researchers have uncovered a link between menopause and our diets — and this could hold the key to reducing the severity of menopause symptoms.
In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: what role does diet play during menopause?
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Follow Sarah on Instagram: https://www.instagram.com/drsarahberry/
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Studies referenced in the episode:
‘Why we are all being let down by the lack of research into menopause’ from Mosaic here‘Menopause’ from the Nature Reviews Disease Primers here‘What is Menopause?’ from the National Institute of Aging hereThis podcast was produced by Fascinate Productions.
Thu, 17 Nov 2022 - 14min - 40 - How your gut affects your mental health
In a lab in Ireland, a group of scientists stand around a stainless steel table. One of them is holding a device, not unlike a small turkey baster. His free hand plunges into a box on the table and retrieves a mouse.
Using his device, he administers the brown solution within…rectally.
This unfortunate soul has just received a fecal microbiota transplant. The donor was not another mouse but a human being. And the person in question had symptoms of severe depression.
Jonathan speaks to John Cryan, author of the study that showed a relationship between gut and brain. In this episode, we learn more about his fascinating research, how microbes may affect our brain, and to eat to appease your gut bugs.
John Cryan is a professor at University College Cork and a world-leading researcher into the relationship between our brain and our gut microbiome.Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Introduction
02:05 - Quickfire questions
03:26 - Are there links between the gut and the brain?
06:31 - The gut-brain axis
09:17 - How do gut bacteria affect our brains?
11:12 - Why does John call the microbiome “the chamber of secrets”?
14:20 - Does the microbiome explain drug side effects?
15:51 - Are there links between our microbiomes and mental health?
20:40 - If we improve our microbiome health can we improve our mental health?
24:58 - Can food help improve the microbiome and thus improve mental health?
28:33 - Microbiome’s effect on behavior
29:54 - Actionable advice
34:43 - Microbiome in adolescence
37:18 - Summary
38:26 - Goodbyes
38:48 - Outro
Episode transcripts are available here.
Follow John: https://twitter.com/jfcryan
Follow ZOE on Instagram: https://www.instagram.com/zoe/
This podcast was produced by Fascinate Productions.
Thu, 10 Nov 2022 - 40min - 39 - Cooking oils: what to use and when
We use it to fry, roast, or dress a salad. Cooking oil is a kitchen staple. But it's hard to know which is healthiest for each scenario.
In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: what cooking oils should you use and when?
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Studies referenced in the episode:
‘Heated vegetable oils and cardiovascular disease risk factors’ from Vascular Pharmacologyhere‘Does cooking with vegetable oils increase the risk of chronic diseases?: a systematic review’ from British Journal of Nutrition here‘Culinary oils and their health effects’ from British Nutrition Foundation hereThis podcast was produced byFascinate Productions.
Thu, 03 Nov 2022 - 13min - 38 - Will fermented foods improve my gut health?
Fermentation is a hot craze in fancy restaurants around the world. And fermented foods, like kombucha and kimchi, are even sold in corner stores.
Listeners of this show will have heard that fermented foods might benefit our gut health. But these foods make us uneasy. The idea of letting food rot, then eating it goes against everything our parents taught us. So, is fermentation scary and dangerous?
This episode will show you why it's not only safe but beneficial to eat fermented foods, and that fermenting foods is something you can try at home.
Jonathan speaks to Tim Spector and Sandor Katz — whom the food magazine CHOW calls a provocateur, trendsetter, and rabble-rouser — to better understand the fabulous world of fermentation.
Sandor Katz is a food activist who is widely credited with reintroducing fermentation to the US and the UK, calling himself a fermentation revivalist.Tim Spector is a co-founder at ZOE and one of the top 100 most cited scientists in the world.Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Intro
00:13 - Topic introduction
02:21 - Quickfire questions
04:10 - Isn’t fermentation niche?
05:05 - What is fermentation?
07:36 - Why did our ancestors ferment their food?
08:54 - How is fermentation preserving food?
12:45 - What are the impacts on our health of eating fermented foods?
16:27 - How to make kimchi
19:00 - What is kefir?
20:25 - Why are fermented foods good for our health
24:19 - Why don’t we have to worry about bacteria in fermented foods?
29:36 - What are the best fermented foods to get started with?
34:16 - Can you purchase fermented foods at stores?
39:26 - 5 tips for people interested in trying fermented foods
42:42 - Summary
44:17 - Listener’s question: What’s the most unusual food that you’ve fermented?
45:16 - Goodbyes
45:24 - Outro
Episode transcripts are available here.
Follow Sandor: https://www.instagram.com/sandorkraut/
Learn Sandor’s sauerkraut recipe here.
Get Sandor’s book here.
Follow ZOE on Instagram: https://www.instagram.com/zoe/
This podcast was produced by Fascinate Productions.
Thu, 27 Oct 2022 - 46min - 37 - How fasting affects energy and mood - The Big IF Dailies
Have you ever lost your temper because you were hungry? Feeling short-tempered when you’re overdue a bite to eat is an almost universal experience, with its own adjective - ‘hangry’. If missing just one meal turns you into a grump, you may think that fasting would turn you into the Incredible Hulk. However, new data suggests this might not be the case.
In this daily episode of ZOE Science & Nutrition, Dr Sarah Berry joins Jonathan to answer the question: how does fasting affect your energy and mood?
This episode is part of a limited series to celebrate the launch of The Big IF Study: The world’s largest clinical study to discover how intermittent fasting affects our mood, energy and hunger levels. Want to know if intermittent fasting can work for you?
Take part for FREE:joinzoe.com/thebigif
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
This podcast was produced by Fascinate Productions.
Wed, 26 Oct 2022 - 06min - 36 - 3 meals a day VS little and often - The Big IF Dailies
Can you make it from lunch to dinner without a snack? Tradition tells us that three meals a day is the right way to eat, but times have changed, and many of us now choose to eat little and often. The debate continues as to which is better.
Today, we discuss new data that could settle this once and for all.
In this daily episode of ZOE Science & Nutrition, Jonathan is joined by Dr Sarah Berry to answer the question: should we eat little and often or 3 meals a day?
This episode is part of a limited series to celebrate the launch of The Big IF Study: The world’s biggest clinical study to discover how intermittent fasting affects our mood, energy and hunger levels. Want to know if intermittent fasting can work for you?
Take part in the Big IF Study for FREE: joinzoe.com/thebigif
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
This podcast was produced by Fascinate Productions.
Tue, 25 Oct 2022 - 06min - 35 - Gut bacteria & fasting: meet the night crew - The Big IF Dailies
Nowadays, food can be delivered to your door with just a few swipes of your smartphone. The result? Many of us eat more frequently, at any time of the day. And this may have some downsides. New research shows that for our gut bacteria to perform their helpful activities, we may have to embrace the dietary patterns of our ancestors.
In today’s daily episode of ZOE Science & Nutrition, Jonathan is joined by Tim Spector to answer the question: How do gut bacteria repair your gut while fasting?
This episode is part of a limited series to celebrate the launch of The Big IF study: The world’s biggest clinical study to discover how intermittent fasting affects our mood, energy and hunger. Want to know if intermittent fasting can work for you?
TAKE PART for FREE:joinzoe.com/thebigif
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
This podcast was produced by Fascinate Productions.
Mon, 24 Oct 2022 - 06min - 34 - Does calorie counting work? - The Big IF Dailies
Food package labels can be complex. With so much information, many of us set a beeline for the calorie number, but there’s more going on in food than just the amount of energy. How much value is there in counting calories, and should you continue? The latest science could make you reconsider.
In today’s daily episode of ZOE Science & Nutrition, Jonathan is joined by Dr Sarah Berry to answer the question: Does calorie counting work?
This episode is part of a limited series to celebrate the launch of The Big IF study: The world’s biggest clinical study to discover how intermittent fasting affects our mood, energy and hunger. Want to know if intermittent fasting can work for you?
TAKE PART for FREE:joinzoe.com/thebigif
This podcast was produced by Fascinate Productions.
Sun, 23 Oct 2022 - 08min - 33 - Should you avoid late-night snacks? - The Big IF Dailies
We’ve all been there at least once, hovering by the fridge and looking for something to graze on just before bed. What you eat after dark can disrupt your sleep and digestion. Yet new evidence suggests that when we snack is less important than what we snack on, so suddenly that midnight snack may not be a guilty pleasure after all.
In today’s daily episode of ZOE Science & Nutrition, Jonathan is joined by Dr Sarah Berry to answer the question: should you avoid late-night snacks?
This episode is part of a limited series to celebrate the launch of The Big IF Study: The world’s biggest clinical study to discover how intermittent fasting affects our mood, energy and hunger. Want to know if intermittent fasting can work for you?
TAKE PART for FREE: joinzoe.com/thebigif
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
This podcast was produced by Fascinate Productions.
Sat, 22 Oct 2022 - 06min - 32 - What breaks a fast? - The Big IF Dailies
Fasting has been shown to improve our metabolism, slow disease and potentially increase our life span. While world religions have practiced fasting for millennia, the trend of fasting has soared in popularity in the last decade.
Not all fasts are made equally and there are a lot of different rules to follow. Some purists argue that you’re only allowed water while fasting others believe there can be more flexibility during your period of abstinence.
In today’s daily episode of ZOE Science & Nutrition, Jonathan is joined by Tim Spector to answer the question: what breaks a fast?
This episode is part of a limited series to celebrate the launch of The Big IF Study: The world’s biggest clinical study to discover how intermittent fasting affects our mood, energy and hunger levels. Want to know if intermittent fasting can work for you?
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
TAKE PART for FREE: joinzoe.com/thebigif
This podcast was produced by Fascinate Productions.
Fri, 21 Oct 2022 - 07min - 31 - 5 foods I got wrong - Tim Spector
Where were you in 2015? President Obama was in the White House, The UK was a member of the European Union, and you couldn’t escape Bruno Mars's global smash: Uptown Funk. More importantly, 2015 marked the release of Tim Spector’s first book: The Diet Myth.
If you think the world has felt different since 2015, wait until you hear about the advances in nutritional science. Since then, Tim has had a chance to rethink his position on dietary staples like bread, milk, ultra-processed foods and more.
He’s put everything he’s learnt into his new book Food for Life: The New Science of Eating Well.
In this episode, Tim speaks with Jonathan about what he got right, where he went wrong, and what the future holds for the world of nutrition.
Tim Spector is a co-founder at ZOE and one of the world's top 100 most cited scientists.Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Intro
00:10 - Topic introduction
02:33 - Quickfire questions
03:19 - Has Tim changed his opinion on anything while writing his new book?
03:55 - Tim’s new book: Food for Life
05:41 - Today’s topic: 5 foods Tim got wrong
06:55 - #1: Bread
10:16 - What has Tim’s opinion changed about bread?
12:23 - #2: Personalization
15:15 - How has Tim’s breakfast changed?
22:05 - #3: Milk
25:04 - Skim milk vs whole milk
27:48 - What kind of milk does Tim have?
29:43 - #4: Mushrooms
32:37 - #5: Ultra-processed foods
40:30 - Summary
42:17 - Will Tim write another book?
42:49 - Goodbyes
42:53 - Outro
Pre-order Tim’s book here.
Episode transcripts are available here.
Check the trial mentioned in today’s episode here.
This podcast was produced by Fascinate Productions.
Thu, 20 Oct 2022 - 44min - 30 - What does science say about intermittent fasting?
It seems like every day, someone new mentions intermittent fasting. But what is it, exactly?
There are myriad options — from the 5:2 diet, with two days of extreme calorie restriction each week, to the warrior diet, which involves eating only raw fruit during the day and a mammoth feast at night.
Whatever the approach, intermittent fasting involves restricting the window of time when you eat.
Supporters evangelise the benefits, promising weight loss, disease prevention, and even life extension.
Currently, the scientific evidence is unclear, but it's an exciting area that may be full of potential.
Today, Jonathan speaks with Gin Stephens, who has had a powerful experience of intermittent fasting transforming her health and weight. He also talks to Tim Spector, who will share what science can tell us about intermittent fasting today — and, interestingly, how much it can’t, yet. Plus, an exciting announcement about how this is set to change.
Gin Stephens is a New York Times bestselling author and podcast host.Tim Spector is a co-founder of ZOE and one of the world's top 100 most cited scientists.Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Intro
00:15 - Topic introduction
02:44 - Quickfire questions
04:38 - ZOE’s intermittent fasting study
08:42 - What is intermittent fasting and how it impacted Gin’s life
11:50 - Demystifying intermittent fasting
14:19 - The science of intermittent fasting
23:29 - Starting intermittent fasting
25:29 - What am I allowed to have during intermittent fasting?
30:07 - The first 28 days of “clean” intermittent fasting
32:51 - Intermittent fasting and the microbiome
37:00 - Correlation with circadian rhythms
38:56 - How important is consistency when time-restricted eating?
41:14 - On intermittent fasting & women’s health
43:24 - Summary
44:35 - Goodbyes
44:56 - Outro
Episode transcripts are available here.
Join us for the World’s Biggest Intermittent Fasting study at joinzoe.com/fasting
Follow Gin: https://www.instagram.com/ginstephens
Get Gin’s books here.
Follow ZOE on Instagram: https://www.instagram.com/zoe/
This podcast was produced by Fascinate Productions.
Thu, 13 Oct 2022 - 46min - 29 - Fiber: Why it’s important and how to get more of it
Diets rich in fiber are associated with good heart health and metabolic wellbeing. This type of diet can do wonders for our gut microbiome.
With so many benefits, relatively low cost, and high availability, fiber should be a staple nutrient in our diets — but most of us have a deficiency.
In today’s short episode of ZOE Science & Nutrition, Jonathan and Will ask: If fiber is so good for us, why are we not eating enough of it?
Follow ZOE on Instagram:https://www.instagram.com/zoe/
If you want to uncover the right foods for yourbody, head to joinzoe.com/podcast and get
10% off your personalized nutrition program.
Studies referenced in the episode:
Read ‘Carbohydrate quality and human health: a series of systematic reviews and meta-analyses’ from The Lancet hereThis podcast was produced byFascinate Productions.
Thu, 06 Oct 2022 - 14min - 28 - Heart health and aging: Do our blood vessels hold the secret to long life?
60,000 miles long. That’s the length of the tube system inside us that transports blood, oxygen, and nutrients to the cells in our body.
If these tubes fail, the result can be fatal. In some cases, it’s a heart attack. In others, it’s a stroke, where the blood supply to the brain is disrupted, and brain cells are damaged or killed.
Heart attacks and strokes are a major cause of death in developed countries - but we can take action to reduce the risks.
In this episode, Jonathan speaks to a world-renowned physician, scientist, and speaker to gain insights into how looking after this magical pipework could slow down aging.
Dr. William Li is a world-leading specialist in blood vessels and preventative health and the author of countless papers on the topic, who possesses the gift for communicating this complex subject in terms we can all understand.Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Intro
00:09 - Topic introduction
01:34 - Quickfire questions
04:17- Why do blood vessels matter?
05:28 - How do blood vessels link to heart health?
09:15 - Elasticity of blood vessels
13:51 - Can we reverse the stiffening and blockage of blood vessels?
19:58 - Does food damage the blood vessels?
24:40 - Does high blood pressure affect blood vessels?
29:36 - How do aging and diet affect blood vessels?
34:16 - Data on reversing blood vessel damage
39:00 - How is aging linked to blood vessel health?
41:53 - Summary
43:05 - Goodbyes
43:21 - Outro
Episode transcripts are available here.
Follow William: https://twitter.com/drwilliamli
Get William’s book here.
Follow ZOE on Instagram: https://www.instagram.com/zoe/
This podcast was produced by Fascinate Productions.
Thu, 29 Sep 2022 - 44min
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