ZOE Science & Nutrition
The world’s top scientists explain the latest health, nutrition, and gut health research and translate it into practical advice to improve your health & weight. Join ZOE Science & Nutrition, on a journey of scientific discovery. Hosted by Jonathan Wolf.
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Recap: Is the new obesity medication too good to be true? | Dr. Louis J Aronne
Today we’re talking about obesity medication.
Did you know that over 200 illnesses are linked to unhealthy weight gain? It's no surprise that combatting obesity has become a major focus of modern medical research.
In recent years, this research has led to a new generation of weight-loss medications that are delivering dramatic results. But are these drugs truly revolutionary or just too good to be true?
One thing is certain - people have a lot of questions. Today, I’m joined by Dr. Lou Aronne to help us separate the hype from the hard facts.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
How to lower blood pressure, improve heart health and reduce dementia risk | Prof. Tim Spector
What if your blood pressure — even just a little too high — is quietly damaging your brain? What if it’s increasing your risk of a heart attack or stroke, without you ever feeling a thing?
In this episode, Professor Tim Spector reveals why blood pressure is one of the most overlooked – and most dangerous – health issues today. He explains why “normal for your age” might not be safe at all, why medication alone isn’t the full answer, and how small, daily changes could dramatically reduce your risk of serious disease.
Can your gut microbes raise your blood pressure? Can a banana be as powerful as a pill? Is beetroot juice really three times more effective than cutting salt?
You’ll also learn why 80% of the salt we eat isn’t from the shaker, how stress and sleep secretly push your pressure up, and what most doctors still miss when treating hypertension.
If you’ve ever been told your blood pressure’s “fine” — or never measured it at all — this episode might change the way you think about your future health.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
Follow ZOE on Instagram.
Timecodes
00:00 Introduction
03:29 What actually is high blood pressure?
05:57 Why everyone should own a blood pressure monitor
07:01 What your blood pressure reading really means
09:59 Stress and high blood pressure
11:28 The $20 gadget that can save your life
13:17 When to see a doctor
14:35 What causes high blood pressure
16:57 Salt and blood pressure
18:28 Why reducing salt didn’t work for Tim
20:09 Blood pressure medications
22:04 Why high blood pressure is so dangerous
24:20 How blood pressure quietly damages your brain
27:18 Is it too late to lower your blood pressure?
31:31 How your gut microbes affect blood pressure
34:14 Why potassium matters more than salt
36:29 How sleep, stress & saunas impact your blood pressure
38:58 The real source of excess salt in your diet
41:37 Should you switch to potassium salt?
49:30 Beetroot juice: better than salt restriction?
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Studies referenced in today's episode:
Nonpharmacologic Interventions for Reducing Blood Pressure in Adults With Prehigh blood pressure to Established high blood pressure, Journal of the American Heart Association (2020)
Long-Term Effect of Intensive vs Standard Blood Pressure Control on Mild Cognitive Impairment and Probable Dementia in SPRINT, Neurology (2025)
Blood pressure reduction and all-cause dementia in people with uncontrolled high blood pressure: an open-label, blinded-endpoint, cluster-randomized trial, Nature Medicine (2025)
high blood pressure Associated With Hearing Loss and Tinnitus Among Hypertensive Adults at a Tertiary Hospital in South Africa, Frontiers in Neurology (2022)
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: The importance of lifting weights in your later years | Dr. Brad Schoenfeld
Today we’re talking about resistance training.
When we think of exercising in our 70s and 80s, we often focus on gentle activities like walking or swimming some lengths in a pool. However, are we overlooking a crucial part of the fitness puzzle? Something that could truly transform our later years: Strength training.
Because as we age, muscle loss isn’t just about losing tone - it’s about losing independence.
Dr. Brad Schoenfeld joins me to share how resistance training can preserve strength, improve mobility, and support a long and active life. Whether you’ve got five minutes or fifty, he’ll show you how to get started - no gym membership required.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
The daily step count that cuts inflammation in half | Prof. Janet Lord
What if the fatigue, stiffness, and brain fog we blame on aging are actually symptoms of something we can change?
In this episode, immune aging expert Professor Janet Lord unpacks “inflammaging” - a slow, chronic form of inflammation that quietly builds in the body as we get older. It’s now believed to drive many of the diseases we associate with aging, from dementia to heart disease.
Janet reveals how this invisible inflammation takes hold, how it silently damages the brain, gut, and immune system - and what science says we can do to fight back. Her research has shown that even in your 70s, it's not too late to reverse immune aging. One small change tomorrow could make a measurable difference.
Professor Janet Lord is a world leading expert in the biology of aging. She’s published over 200 scientific papers and advised UK health policy. Her groundbreaking work shows how daily habits - especially movement - can reshape the immune system and slow the effects of time.
If you want to stay stronger, sharper, and healthier for longer, this conversation could change the way you think about aging.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
Follow ZOE on Instagram.
Timecodes:
00:00 What is inflammaging?
02:23 The biggest misconception about inflammaging
03:20 Inflammation can grumble away for decades
04:01 What cytokines in your blood really mean
05:00 Why inflammation is helpful — until it isn’t
06:19 A small rise in inflammation can last for decades
07:45 Inflammation acts like immune system hormones
08:50 Why more immune activity isn't always better
10:00 Did modern life create chronic inflammation?
12:00 Why flu is deadly for older people
13:15 Inflammation breaks down muscle and bone
15:15 Why fat tissue is fueling your immune system
16:51 Why body fat isn’t just a passive energy store
18:10 How inflammation helps cause dementia and heart disease
20:50 In your 40s? You might already be aging faster
22:03 Why menopause triggers a rise in inflammation
24:40 The gut bacteria that leak into your blood
27:15 Your muscles produce anti-inflammatory signals
28:55 Sitting too long cancels out your workout
30:44 Why walking stairs beats living in a bungalow
33:35 Janet’s one-day-a-week fast for 30+ years
34:55 10,000 steps = no inflammation?
35:57 Overweight people see the biggest benefit from exercise
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim SpectorFree resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: Banish bad sleep with these top tips | Prof. Matt Walker
Today we’re talking about sleep.
Are you a good sleeper? It’s something we all aim for, yet many of us fall short. And the consequences of a poor night’s sleep go far beyond just feeling groggy the next day. In fact, sleep plays a pivotal role in our long term health - influencing everything from our mood to our immune system, and even how long we live.
So how do you get better sleep in a world that never seems to rest?
I’m joined by sleep scientist Prof. Matt Walker to unpack the latest sleep science and share his top tips to getting a good nights rests.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
The 3 biggest myths about anti-aging skincare | Prof. John McGrath
From collagen powders to $100 creams, the skincare industry thrives on promises. However, many of the products we rely on for younger, healthier skin are built on shaky evidence. In this episode, world-renowned dermatologist Professor John McGrath breaks down what’s real and what’s not.
We explore how skin truly ages, what happens beneath the surface, and why some popular treatments don’t do what they claim. John dismantles three of the biggest myths in skincare, including the truth about SPF, collagen, and “bio-active” ingredients that never make it past the top layer of your skin.
Professor McGrath is a Professor of Molecular Dermatology at King’s College London and editor of the British Journal of Dermatology. His research has transformed how we understand genetic skin disorders and vitamin D’s role in skin health.
This conversation is packed with surprising insights - and one daily step that really does support healthier skin as you age.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
Genome-wide association study identifies 143 loci associated with 25 hydroxyvitamin D concentration, Nature Communications (2020)
Topical tretinoin for treating photoaging: A systematic review of randomized controlled trials, Int J. Womens Dermatology (2022)
Sunlight Has Cardiovascular Benefits Independently of Vitamin D, Blood Purification (2016)
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: Simple steps to great gut health | Nicola Segata & Tim Spector
Today we’re zooming in on our gut.
It’s our favourite topic here at ZOE and for good reason! Research into the microbiome continues to reveal just how astonishingly far-reaching its effects are. From immune function to metabolic health, and even mental well-being, your gut is quite literally at the centre of everything!.
I’m joined by microbiome experts Nicola Segata and Tim Spector to recap how we can nurture and take care of it in our daily lives.
Unwrap the truth about your food 👉 Get the ZOE app
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
Which supplements work — and which are a waste | Prof. Tim Spector & Prof. Sarah Berry
Can pills and powders really improve our health? Despite their clinical look, most supplements aren’t tested with the scientific rigour we expect from medical treatments, and many don’t live up to their promises.
Today, we're joined by two of ZOE’s top scientists to uncover the truth. They share groundbreaking new research and reveal the results of a brand new randomized controlled trial that could reshape how we think about supplements and introduce an entirely new kind.
Tim Spector is one of the world’s top 100 most cited scientists, a professor of epidemiology, and ZOE’s scientific co-founder. He’s joined by Dr. Sarah Berry, a world leading expert in large scale human nutrition studies, Professor of Nutrition at King’s College London, and Chief Scientist at ZOE.
By the end of this episode, you’ll have the latest science to help you make informed decisions about supplements and understand what your gut health really needs in 2025.
Unwrap the truth about your food 👉 Get the ZOE app
Follow ZOE on Instagram.
Timecodes
00:00 Can supplements actually harm your health?
02:55 Why vitamin pills can do more harm than good
05:45 The truth behind scurvy, rickets, and early nutrition
08:30 Why we’re still stuck in a post-war supplement mindset
11:15 Should you supplement if you’re not deficient?
14:00 What calcium supplements are really doing to your heart
16:50 The real reason food companies add vitamins
19:20 The problem with your diet isn’t deficiency
21:45 Why fixing your diet is harder than it sounds
24:30 Why we need a new kind of supplement
27:10 Whole plants vs powders: why structure matters
29:40 Why plant diversity is the future of gut health
32:10 What’s the difference between prebiotics and probiotics?
35:05 Inside the randomized trial testing a new gut supplement
37:45 The science behind measuring real health impact
40:00 How the gut supplement changed the microbiome
42:30 Why probiotics worked… but much less
45:10 The surprising link between microbes and mood
48:20 How much did cholesterol and inflammation improve?
51:30 Could this reshape how we supplement in the future?
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim SpectorFree resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
The Evolution of Science and Regulation of Dietary Supplements: Past, Present, and Future, The Journal of Nutrition (2024)
Supplemental Vitamins and Minerals for Cardiovascular Disease Prevention and Treatment, Journal of the American College of Cardiology (2021)
Long-term multivitamin supplementation and cognitive function in men: a randomized trial, National Library of Medicine (2013)
On calcium supplementation:
Dietary calcium intake and risk of fracture and osteoporosis: prospective longitudinal cohort study, British Medical Journal (2011)
Vitamin D and Calcium for the Prevention of Fracture: A Systematic Review and Meta-analysis, JAMA (2019)
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: Do you need to eat meat to build muscle? | Simon Hill & Will Bulsiewicz
Today we’re diving into protein.
It’s the nutrient at the centre of some of the biggest debates in nutrition - especially when it comes to building muscle. And as more people adopt plant-based diets, one question keeps coming up: Can non-meat proteins really support strength and overall health?
So, what does the science say? Is it better to get our protein from animals or plants?
I’m joined by nutrition expert Simon Hill and Dr. Will Bulsiewicz to break down the benefits of both, and to explore how we can build muscle in the healthiest, most sustainable way.
Unwrap the truth about your food 👉 Get the ZOE app
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
Harvard Doctor: Obesity, cancer, and the real cost of convenience food | Dr. Andy Chan
Ultra-processed foods now make up over half of what many of us eat - and the health consequences are only just coming into focus. In this episode, we reveal what’s really happening inside your body when you eat these foods daily.
Our guest is Dr. Andy Chan, a Harvard professor and leading expert on gut health and cancer prevention. He heads the Clinical and Translational Epidemiology Unit at Massachusetts General Hospital and has published over 400 scientific papers.
Dr. Chan breaks down the hidden links between UPFs, inflammation, and diseases like obesity, diabetes, and colorectal cancer. You’ll hear why some foods that look healthy on the shelf may be doing long-term damage - and how the gut microbiome plays a crucial role in the process.
This is the research big food companies don’t want you to hear. If you care about what you and your family are eating, don’t miss this conversation.
Unwrap the truth about your food 👉 Get the ZOE app
🌱 Try our new plant based wholefood supplement - Daily 30+
Follow ZOE on Instagram.
Timecodes
00:00 How much of our food is ultra-processed?
02:24 Can UPFs increase cancer risk in children?
04:48 Why our kids get sicker, earlier
07:12 How convenience took over our food choices
09:36 Are food companies engineering addiction?
12:00 UPFs and early onset cancer
14:24 Why calorie counting misses the point
16:48 Can a mother’s diet shape her child’s future health?
21:36 Is a poor diet as harmful as smoking in pregnancy?
26:24 Preservatives vs calories: what’s more harmful?
28:48 Brand new science: not all UPFs are equal
31:12 ZOE’s new processed food risk scale
38:24 Why UPF labels are misleading and confusing
40:48 A simple trick: how to spot UPFs on food labels
43:12 Should schools and offices be UPF-free zones?
45:36 How to shape your kids’ eating habits for life
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
Trends in Adults’ Intake of Un-processed/Minimally Processed, and Ultra-processed foods at Home and Away from Home in the United States from 2003–2018, 2025, The Journal of Nutrition
Ultra-processed food intake in toddlerhood and mid-childhood in the UK: cross sectional and longitudinal perspectives, 2024, European Journal of Nutrition
The Healthfulness of the US Packaged Food and Beverage Supply: A Cross-Sectional Study, 2019, Nutrients
Ultraprocessed Food Consumption and Cardiometabolic Risk Factors in Children, 2024, JAMA Network Open
Maternal consumption of ultra-processed foods and subsequent risk of offspring overweight or obesity: results from three prospective cohort studies, 2022, British Medical Journal
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: How to combat colon cancer | Dr. Andy Chan
Today, we’re diving into an important and growing health concern: colon cancer.
Recent studies show that cases of colon cancer are becoming increasingly common in younger adults. In fact, the rate has doubled among people under 50 since the 1990s, prompting doctors to lower the recommended age for screening.
So what can we do to protect ourselves and our loved ones?
I’m joined by Harvard Medical School professor, Dr. Andy Chan, to talk about the importance of colon cancer screenings and how changes to our diet could help reduce the risk of this disease.
Unwrap the truth about your food 👉 Get the ZOE app
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
The truth about the 5 biggest wellness trends this spring | Liz Earle MBE & Dr. Federica Amati
This spring, are you bombarded by wellness trends promising miraculous results? From detox juices to the surprising popularity of beef tallow, it's easy to get swept up in the hype. But what if some of these "healthy" habits are doing more harm than good?
Join us as we dive into the science behind spring's most talked-about health fads. To explain these trends, journalist, health entrepreneur and bestselling author Liz Earle, joins us to share insights from her 40 year career in the wellness industry. Alongside Liz is Dr. Federica Amati, a scientist from Imperial College London, ZOE's Head Nutritionist, and author of the bestseller "Every Body Should Know This."
Together, we'll put five popular trends under the microscope: detox drinks, red light therapy, beef tallow for skin, creatine, and high-cost probiotics. Discover what's fact and what's fiction, empowering you to make evidence-based choices. Finally, we'll share practical ZOE-approved tips for embracing spring with genuine, science-backed wellness strategies, helping you navigate the season of renewal with confidence.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
Follow ZOE on Instagram.
Get Liz Earle's book A Better Second Half here
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
-
Detox diets for toxin elimination and weight management: a critical review of the evidence (2014)
-
Tallow, Rendered Animal Fat, and Its Biocompatibility With Skin: A Scoping Review (2024)
-
Unraveling the Puzzle: Health Benefits of Probiotics-A Comprehensive Review (2024)
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: How ultra-processed food impacts your brain | Prof. Felice Jacka
Today we’re exploring the impact that ultra-processed foods have on our brain.
We often think of nutrition in terms of physical health - things like obesity, heart disease, or diabetes. However, what we eat also plays a crucial role in our mental health, influencing mood, cognition, and even our risk for conditions like depression.
So, what can we learn from the studies that have looked into the connection between food and thought?
I’m joined by world-leading Professor of Nutritional Psychiatry Felice Jacka to explore this fascinating link and discuss how we can make smarter food choices to keep our minds sharp and healthy.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
Saunas, cold exposure, and your health: what the science says | Dr. Susanna Søberg & Prof. Tim Spector
Unwrap the truth about your food 👉 Get ZOE’s new app
Most of us avoid the cold. We crank up the heating, bundle up in layers, and curse every icy gust of wind. But what if freezing — or even sweating — could be the key to better health?
In this episode, Jonathan is joined by two world-leading scientists to explore a radical idea: that extreme temperatures might unlock powerful benefits for your metabolism, mental health, and even longevity.
Dr. Susanna Søberg, the researcher who coined the “Søberg Principle,” has spent years studying the effects of cold plunges and saunas on the human body. Her findings? Just minutes of exposure a few times a week could improve insulin sensitivity, activate brown fat, and lower stress.
She’s joined by Prof. Tim Spector - professor of genetic epidemiology at King’s College London, one of the world’s top 100 most cited scientists, and scientific co-founder at ZOE - who explains how these temperature shocks may even impact your gut microbiome.
This episode will change how you think about discomfort, explain the science behind extreme temperatures and might just inspire your healthiest new habit.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
Follow ZOE on Instagram.
00:00 Can saunas improve metabolism?
02:03 Can heat really mimic a cardio workout?
05:13 Why do I feel sleepy after a sauna?
07:33 The surprising link between heat and your heart
10:37 What cold water instantly triggers in your body
13:19 This 'good fat' burns your bad fat — here’s how
16:11 How just walking in the cold can raise your metabolism
18:57 Why a colder bedroom could transform your blood sugar
22:07 Winter swimmers vs non-swimmers — the science is clear
25:39 How short dips beat long soaks in cold water
29:12 Cold plunges activate your cell repair systems
31:37 The 30-second switch: from panic to peace
33:58 Can cold water really boost mental health?
36:07 Could gut bacteria respond to temperature?
38:53 Cold plunges and antidepressants: early findings
41:01 Cold shock vs hyperventilation — what to avoid
43:27 Is combining hot and cold better than just one?
45:36 Cryotherapy vs cold plunge — which works better?
47:19 Do cold showers actually do anything?
50:59 Why daily plunging might be too much stress
53:31 Should women cold plunge differently than men?
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Mentioned in today's episode:
Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men, Cell (2021)
Cold exposure, gut microbiota and health implications: A narrative review, Sci Total Environ (2024)
The gut microbiota facilitate their host tolerance to extreme temperature, BCM Microbiology (2024)
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: The power of a 12 hour eating window | Prof. Satchin Panda
Today we’re exploring the power of a restricted eating window.
Do you enjoy a late night snack? A little nibble or drink after dinner but before bed? If so, you’re not alone - many of us indulge in this habit. After all, it’s just a small treat, so it couldn’t possibly have a big impact on our health… right?
Well, a growing body of research suggests otherwise. That seemingly harmless snack could be disrupting your eating window and preventing your organs from functioning at their best.
In this episode, Dr. Satchin Panda joined me to discuss the science behind time-restricted eating and how it interacts with our body’s natural circadian rhythm.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
Why the ‘big food’ industry is killing us – and how to fight back | Prof. Brian Elbel and Prof. Tim Spector
👀 Unwrap the truth 👉 Try the new ZOE app
Why do we eat what we eat? It might feel like a personal choice, but hidden forces—industry tactics, government policies, and even cutting-edge food science—shape our decisions every day. In this episode, Professor Brian Elbel from NYU and Professor Tim Spector unravel the truth behind our ultra-processed food (UPF) obsession and its alarming impact on global health.
Our food system isn't just flawed; it's deliberately engineered. From seductive marketing to strategic supermarket layouts, Brian and Tim reveal the invisible hands guiding us toward unhealthy choices. Learn to spot UPFs in disguise, understand how corporate profits trump public health, and question whether interventions like soda taxes and calorie labeling truly make a difference.
But all is not lost. Tim and Brian provide actionable strategies to reclaim control of our health. Discover practical tips for decoding confusing food labels, making healthier choices, and advocating for transformative policies. Tune in to learn how individual awareness and collective action can challenge—and change—a food system that’s designed against us.
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes
00:00 write timecodes
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
-
Relationship between community characteristics and impact of calorie labeling on fast-food purchases
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Signs you may have high-functioning depression – and 5 ways to fix it | Dr. Judith Joseph and Dr. Sarah Berry
We often associate depression with withdrawal and low energy - but what if it hides behind a packed schedule and staying busy? Board-certified psychiatrist Dr. Judith Joseph joins Professor Sarah Berry to explore high-functioning depression.
Dr. Joseph explains how depression gets missed by medical professionals, explaining what’s really happening in the brain. She shares how traditional definitions of depression often overlook people who appear to be coping, leading many to go undiagnosed and unsupported.
We discuss how a busy, high-achieving lifestyle can actually mask the symptoms of depression - and even perpetuate it. Dr. Joseph, the first psychiatrist to run a lab focused on high-functioning depression, shares her latest findings on its causes, signs, and long-term impact. ZOE’s Chief Scientist Prof. Sarah Berry explains how food and the gut microbiome may hold the key to reducing these symptoms.
If this sounds familiar, Dr. Joseph introduces a quick self-test to help identify high-functioning depression - and outlines five practical strategies to begin healing, and Sarah gives you the foods that could help.
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Timecodes
01:55 Quickfire questions
03:55 How depression has changed
05:34 Do you have Anhedonia?
10:05 What is high functioning depression?
12:22 3 categories you should understand
14:48 The risk of being busy all the time
17:55 How to cultivate joy and purpose
18:28 Why men are at increased risk
21:38 What is trauma?
24:14 Is depression influenced by what we eat?
26:23 Gut microbiome and brain health
27:43 You need these brain foods
30:55 How to beat stress eating
33:50 Try this trick when you eat
36:49 The power of slowing down
Get Dr Judith’s new book: UK | US
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
The brain-gut mystery: what’s really causing your IBS? with Dr. Will Bulsiewicz
IBS affects over 300 million people globally, yet remains one of the most misunderstood gut conditions. In this episode, we explore the latest science uncovering the real drivers behind IBS - and why your gut microbiome may hold the key to understanding it.
Joining us is Dr. Will Bulsiewicz, a board-certified gastroenterologist and ZOE’s U.S. Medical Director. Dr. Will breaks down why IBS is so difficult to diagnose, how stress and modern lifestyles are making symptoms more common, and what “problematic” poo can tell us.
We then dive into the science: how the gut-brain axis influences everything from pain to food intolerances, why women are disproportionately affected, and how a disrupted microbiome plays a central role in IBS.
Finally, Dr. Will shares practical strategies backed by the latest research - from dietary changes to cutting-edge treatments - offering hope for healing and prevention.
Whether you're living with IBS or simply want to understand your gut better, this episode is packed with insights into one of the most common yet elusive health conditions of our time.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
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📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
Irritable Bowel Syndrome and the Gut Microbiome: A Comprehensive Review (2023)
Diet and gut microbial associations in irritable bowel syndrome according to disease subtype (2023)
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: Rethinking rest - cancer treatment and exercise | Dr. Jessica Scott
Today we’re talking about the relationship between cancer treatment and exercise.
For years, the standard advice for someone going through cancer treatment has been simple: just rest. The belief has long been that the body has to slow down and conserve energy to cope with the intensity of the treatment.
However, recent research is challenging this long held notion. What if your body doesn’t need to slow down - what if it actually needs to speed up?
Today, I’m joined by Dr. Jessica Scott, whose groundbreaking research is reshaping our understanding of the best path to recovery for cancer patients.
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🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
The top 7 foods to fight inflammation this spring | Prof. Tim Spector and Dr. Federica Amati
Spring is the perfect time to shake up your routine. In this episode, Professor Tim Spector and Dr. Federica Amati reveal seven delicious, science-backed foods that help cool the flame of chronic inflammation. Whether you're dealing with bloating, aching joints, or low energy, this episode is packed with easy, gut-friendly tips to help you feel your best this season.
Tim and Federica begin by explaining what inflammation really is and when it becomes a problem. Then, they’ll introduce seven anti-inflammatory foods that are as powerful as they are delicious. From cruciferous vegetables to fermented surprises, these everyday ingredients can help you build a more resilient, healing diet.
Finally, they offer a roadmap for long-term change. Tim and Fed each share one small but powerful shift to reduce inflammation over four timelines - what you can do today, this week, this month, and throughout the year - to create habits that truly stick.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
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*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
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Timecodes
00:00 Worried about inflammation?
01:55 Listener Q&A
03:18 Is inflammation always bad?
07:28 Can inflammation cause cancer?
11:35 Does inflammation speed up aging?
13:08 How does food impact inflammation?
17:25 Gut health and inflammation
21:12 Do detox juice cleanses work?
23:25 Food #1: Green powerhouse
26:20 Food #2: As effective as ibuprofen?
28:43 Food #3: Surprising sweet treat
33:19 Food #4: Small but mighty
37:11 Food #5: A spice with a health kick!
41:59 Food #6: The BEST berries
45:35 Food #7: Essential ferments
49:07 Start reducing inflammation today
50:55 Reduce inflammation over 30 days
53:04 How to reduce inflammation over a year
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
- Glucoraphanin: a broccoli sprout extract that ameliorates obesity-induced inflammation and insulin resistance, Adipocyte (2018)
- Gut-microbiota-targeted diets modulate human immune status, Cell (2021)
- Effect of Extra Virgin Olive Oil and Butter on Endothelial Function in Type 1 Diabetes, Nutrients (2021)
- Dark chocolate (70% cocoa) attenuates the inflammatory marker TNF-α in patients on hemodialysis, Clinical Nutrition ESPEN (2020)
- The Effects of Raspberry Consumption on Glycemic Control and Inflammation Markers in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials, Current Developments in Nutrition (2024)
- A single serving of mixed spices alters gut microflora composition: a dose–response randomised trial, Scientific Reports (2021)
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Matcha, coffee and green tea: which is healthiest? with Prof. Tim Spector and Chef Andrew Kojima
Is matcha the ultimate coffee alternative, or just another wellness fad? In this episode, Andrew Kojima - aka Chef Koj - an expert in Japanese cuisine, and Professor Tim Spector, a world-leading scientist in nutrition and gut health, explore whether matcha is truly a healthier choice than coffee.
Chef Koj explains the rich history behind matcha, its role in Japanese culture, and why it has become a global wellness trend. Tim breaks down the latest science on matcha’s impact on metabolism, brain function, and gut health, comparing its effects to those of coffee.
For listeners curious about incorporating matcha into their daily routine, this episode includes a practical guide on how to prepare matcha properly. Koj demonstrates the traditional method of whisking matcha and shares tips on avoiding common mistakes. For those new to matcha, he also explains how to make a simple and delicious matcha latte for beginners.
The episode concludes with a tasting of Koj’s matcha custard dessert, showing how matcha’s umami-rich flavor can be used in unexpected ways. Could matcha actually help curb sugar cravings and build a taste for more complex flavors?
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Timecodes
00:00 Healthier than coffee?
02:15 Listener questions
03:17 What is matcha?
05:59 The same as green tea?
09:33 History of matcha
10:20 Industry marketing tricks
11:55 Why the west loves coffee
12:55 Does matcha make you alert?
14:42 How caffeine levels differ
16:53 Does matcha contain fiber?
21:37 Health benefits of matcha
25:10 Truth about iced matcha latte
28:59 Perfect matcha demonstration
41:55 Flavour profile of matcha
43:53 How to add matcha to food
44:35 Matcha dessert ideas
46:45 Expensive vs cheap matcha
47:33 Should you add milk?
Get Chef Koj's book 'No Sushi' here
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
🍵 Chef Koj's perfect matcha kit:
Organic Japanese Matcha Green Tea Powder
Studies referenced for today's episode
Effect of in vitro digestion-fermentation on green and roasted coffee bioactivity: The role of the gut microbiota, 2019, Food Chemistry
Matcha Green Tea: Chemical Composition, Phenolic Acids, Caffeine and Fatty Acid Profile, 2024, Foods
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
The workout that builds muscle, boosts your brain and slows down aging | Dr. Andy Galpin
Strength training is often associated with bodybuilding, but its benefits go far beyond muscle growth. Research shows that strength training supports cardiovascular health, enhances brain function, and is a strong predictor of longevity. In this episode, Professor Andy Galpin joins us to break down the science behind strength training and show how anyone can incorporate it into their daily routine—without spending hours in the gym.
We begin by exploring why strength matters, not just for physical appearance but for overall health and longevity. Andy revisits key insights from his last appearance on the podcast, demonstrating how grip strength is linked to life expectancy.
Next, we tackle one of the biggest barriers to strength training: time and access. Jonathan steps in as the test subject while Andy walks him through an efficient, full-body workout that can be done at home with minimal equipment. Listeners will learn essential techniques, from proper form to breathing and injury prevention.
Finally, we discuss what happens in the body post-workout and the importance of building a sustainable routine. Andy shares practical advice on nutrition, recovery, and how to create a strength training habit that delivers long-term results.
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Timecodes
00:00 Can you you live longer with strength training?
01:57 Quickfire questions
03:37 Why bother with strength training?
07:21 New science: strength and longevity
14:32 How many workouts until I get benefits?
17:10 Workout THIS many days per week
20:22 Fast twitch vs slow twitch muscles
24:36 Designing the perfect home workout
28:26 Equipment you need at home
33:47 What is resistance exercise?
44:15 Understanding reps and sets
50:49 Do you need protein supplements?
55:20 Building muscle working from a desk
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
Grip Strength: An Indispensable Biomarker For Older Adults, 2019, published in Clinical Interventions in Aging
Heavy resistance training at retirement age induces 4-year lasting beneficial effects in muscle strength: a long-term follow-up of an RCT, 2024, published in British Medical Journal
No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review, 2021, published in Sports Medicine
Is Resistance Training to Muscular Failure Necessary?, 2016, published in Frontiers in Physiology
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: Is friendship the key to healthy aging? | Rose Anne Kenny
Last year, a study found that a third of Americans aged between 50 and 80 feel lonely. I’m sure most of us can relate to this feeling, and understand how a lack of social connection can take a serious toll on our mental health.
But, is loneliness affecting more than just our minds? Does it also impact our physical health and how well we age?
In this episode, Professor Rose Anne Kenny joined me to answer these questions and discover ways that we can foster meaningful relationships. She starts by telling us about her groundbreaking study into ageing in Ireland.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
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📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
The truth about low carb diets, sugar spikes, and ‘multigrain’ labels | Prof. Tim Spector
Carbs are one of the most misunderstood aspects of nutrition. For decades, they’ve been praised, demonized, and debated. Today, low-carb diets are everywhere, but the reality is more nuanced. While over 80% of the carbs we eat come from low-quality, refined sources, the right kinds of carbs are essential for good health.
In this episode, Professor Tim Spector breaks down the difference between good and bad carbs and explains why quality matters more than quantity. He explores how the rise of ultra-processed foods has led to an overconsumption of unhealthy carbohydrates, contributing to energy crashes, hunger, and long-term health issues. He also explains the benefits of fiber-rich carbs, their role in gut health, and why cutting carbs entirely may not be the best approach.
The episode also answers common questions about carbs, including the best time to eat them, how to pair them for better digestion, and whether alternatives like almond flour are actually healthier. Tim also shares practical tips, such as why freezing bread might be a simple way to make it better for you.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
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Timecodes:
00:00 Introduction
01:39 Quickfire questions
03:06 What is a carb?
07:43 Is rice healthy?
08:56 What makes sugars unhealthy?
11:49 Truth about sugar spikes
14:49 Potatoes, white rice, bread and pasta
18:44 'Big Food' industry
21:22 What is a good carb?
27:32 Effects of low carb diets
33:18 Effects on mood & energy
36:25 Tim's favourite carbs
39:48 When should you eat carbs?
41:47 Eating carbs with other foods
46:45 Should you freeze bread?
50:33 The healthiest rice
50:53 Is multigrain and wholemeal healthy?
56:20 Should you consume flour?
59:45 Easy way to improve healthy carb intake
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
Trends in Dietary Carbohydrate, Protein, and Fat Intake and Diet Quality Among US Adults, 1999-2016, 2019, published in Journal of the American Medical Association
Carbohydrate intake for adults and children: WHO guideline, 2023, published by World Health Organization
Association between changes in carbohydrate intake and long term weight changes: prospective cohort study, 2023, published in British Medical Journal
Low-Carbohydrate Diet, 2023, published in National Library of Medicine
Diet Review: Ketogenic Diet for Weight Loss, published by The Nutrition Source, Harvard TH Chan School of Public Health
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: 3 essentials for healthy skin | Dr. Justine Kluk & Prof. Sarah Berry
In 2025, global spending on skincare products is expected to approach 200 billion dollars. It’s an astonishing figure, but not entirely surprising when you consider the social value we place on this organ.
Our skin can reflect our age, health, and even our emotions. So, how can we make smarter choices this year and invest in products that truly support our skin?
In this episode, I was joined by Sarah Berry alongside my wife, dermatologist Dr. Justine Kluk, to help us better understand this fascinating organ.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
Do you want to die? How Bryan Johnson plans to cheat death
Could optimizing your sleep significantly extend your lifespan?
In this episode, we dive deep into the science of longevity with Bryan Johnson, the entrepreneur spending millions to reverse aging, and Professor Tim Spector, one of the world’s top 100 most-cited scientists and an expert in nutrition and the microbiome.
Bryan has dedicated his life—and his body—to testing cutting-edge health interventions to slow down aging. His meticulous approach to sleep, diet, and exercise has sparked global debate.
But how much of it is backed by science? Tim Spector joins the conversation to separate fact from fiction, revealing what actually works when it comes to sleep, longevity, and optimizing health.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
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Timecodes
00:00 No.1 anti aging hack
02:05 Quickfire questions
04:01 Bryan’s longevity protocol
06:20 Biological age markers
08:16 How to measure aging
13:40 Can AI help stop aging?
18:50 What science can we trust?
21:40 Bryan’s self-experiments
25:40 The most surprising sleep discovery
31:20 The McDonald’s diet
34:10 How to self experiment
37:15 Transfusing his son’s blood
39:50 Fecal transplants
41:26 Is Bryan’s daily diet healthy?
46:30 Truth about vitamin supplements
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
Reviewing the cardiovascular and other health effects of olive oil: Limitations and future directions of current supplement formulations, 2023, published in Nutrition, Metabolism and Cardiovascular Diseases
Mortality Associated with Short Sleep Duration: The Evidence, The Possible Mechanisms, and The Future, 2011, published in Sleep Medicine Reviews
Sleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort study, 2024, published in Sleep https://academic.oup.com/sleep/article/47/1/zsad253/7280269
Objectively Assessed Cardiorespiratory Fitness and All-Cause Mortality Risk, 2022, published in Mayo Clinic Proceedings
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: Can mindfulness improve physical health? | Prof. Ellen Langer
Today we’re considering mindfulness.
Improving your health often comes with certain sacrifices. You might need to sacrifice time to exercise or money for specialised equipment and food. But mindfulness is different. It doesn’t demand our time or cost money. Instead, it suggests we can enhance our health simply by changing the way we think.
So, is it really possible to think our way to better health? And if so, where do we begin?
In this episode, Harvard professor Ellen Langer joined me to delve into the magical connection between mind and body.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
Why your workout should change with each new decade | Gabby Reece & Dr. Federica Amati
Staying fit isn’t just for athletes - it’s a lifelong commitment that evolves with age. But how do we maintain strength, resilience, and motivation through different life stages?
In this episode, Gabby Reece, legendary volleyball player and fitness leader, shares how she has adapted her training over nearly 40 years. From her peak as a professional athlete to balancing fitness with motherhood and now prioritizing longevity at 54, Gabby reveals what has kept her consistent and injury-free.
She’s joined by Dr. Federica Amati, Head Nutritionist at ZOE and best-selling author of Every Body Should Know This, who explains how our movement and nutritional needs change over time. Together, they discuss the science behind exercise at every age, why midlife fitness is crucial for preventing frailty, and practical strategies to stay active for the long run.
Whether you're starting fresh or looking to refine your routine, this episode will inspire you to train smarter and stay strong for life.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
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Timecodes
🥑 Make smarter food choices. Become a member at http://zoe.com
Staying fit isn’t just for athletes - it’s a lifelong commitment that evolves with age. But how do we maintain strength, resilience, and motivation through different life stages?
In this episode, Gabby Reece, legendary volleyball player and fitness leader, shares how she has adapted her training over nearly 40 years. From her peak as a professional athlete to balancing fitness with motherhood and now prioritizing longevity at 54, Gabby reveals what has kept her consistent and injury-free.
She’s joined by Dr. Federica Amati, Head Nutritionist at ZOE and best-selling author of Every Body Should Know This, who explains how our movement and nutritional needs change over time. Together, they discuss the science behind exercise at every age, why midlife fitness is crucial for preventing frailty, and practical strategies to stay active for the long run.
Whether you're starting fresh or looking to refine your routine, this episode will inspire you to train smarter and stay strong for life.
🌱 Try our new plant based wholefood supplement - Daily30: https://zoe.com/daily30?utm_medium=zoe_podcast&utm_source=podcast_platform&utm_campaign=d30
Follow ZOE on Instagram | https://www.instagram.com/zoe/
Timecodes
00:00 Introduction
01:57 Quickfire questions
03:50 From college kid to pro-athlete
05:30 Risks of repetitive exercise
06:05 Best injury prevention tips
07:10 Prehab vs rehab
12:20 Fitness during pregnancy
17:20 Keeping fit with a family
22:12 How to workout in your 50s
24:30 How to age better
27:44 This makes you feel better instantly
29:20 The truth about core workouts
31:48 Foot strength in older age
35:40 3 ways to stick to your fitness plan
42:28 You need this everyday
46:35 Get outside for this many minutes each day
48:10 Give yourself a 90 day reset
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: Red meat vs fake meat | Prof. Christopher Gardner
Are meat alternatives healthy?
It’s well known that many of us should reduce our red meat intake - and chances are, a lot of you already have. However, the craving for that meaty flavour - the desire to sink your teeth into a nice juicy burger can still linger. It’s no surprise then, that supermarket shelves are now stocked with a growing variety of fake meat products.
However, are these meat alternatives actually any healthier?
Stanford Professor Christopher Gardner joins us to discuss his randomised control trial comparing the health effects of red meat against its plant-based counterparts.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
The best (and worst) oats for your health | Prof. Sarah Berry
Oatmeal has long been considered a heart-healthy breakfast, but is it really as good for us as we think?
In this episode, Jonathan and Sarah break down the great oat debate. First, they explore the different types of oats - instant, rolled, and steel-cut and how processing impacts their nutritional value. Then, they put oats to the test using continuous glucose monitors (CGMs), comparing instant to steel-cut, with and without toppings, to demonstrate how blood sugar works.
Sarah also discusses wider debates around oats: Are pesticides a concern? Is oat milk as healthy as it claims? Finally, she shares the ultimate guide to choosing the healthiest oats - and for those who prefer alternatives, she’s got delicious, nutrient-packed swaps to try.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes
00:00 The breakfast of champions?
01:40 Quickfire questions
03:17 What are oats?
05:03 Oats vs wheat
08:20 What are instant oats?
09:58 Are oats good for your heart?
12:20 ZOE’s oats experiment
19:20 Blood glucose test
25:18 What spikes blood sugar?
28:35 How the body breaks down carbs
33:25 Latest science: are oats healthy?
35:00 Oats and cholesterol
39:30 Healthy vitamins in oats
40:57 Oats vs pesticides
45:06 Is oat milk healthy?
49:30 Oatmeal recipe ideas
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
Oatmeal particle size alters glycemic index but not as a function of gastric emptying rate, 2017, Nutrient Sensing, Nutrition, and Metabolism
Urinary pesticide concentrations in French adults with low and high organic food consumption: results from the general population-based NutriNet-Santé, 2019, Journal of Exposure Science & Environmental Epidemiology
Oat Intake and Risk of Type 2 Diabetes, Cardiovascular Disease and All-Cause Mortality: A Systematic Review and Meta-Analysis, 2021, Nutrients
The effect of oat β-glucan on LDL-cholesterol, non-HDL-cholesterol and apoB for CVD risk reduction: a systematic review and meta-analysis of randomised-controlled trials, 2016, British Journal of Nutrition
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: Menstruation - what everyone needs to know | Jen Gunter & Sarah Berry
Today we tackle menstruation.
Despite affecting half the world’s population for a significant part of their lives, menstruation remains clouded by taboo. This lack of open conversation can leave women without the knowledge they need to address pain, discomfort, or irregularities associated with their period.
So, what signs should raise concern when it comes to menstruation, and how can we manage symptoms effectively?
Professor Sarah Berry and Dr. Jen Gunter join us to break the silence around menstruation.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
How to reverse arthritis in 8 weeks | Dr. Tamiko Katsumoto
Arthritis affects millions worldwide. 1 in 5 adults in the U.S suffer with it and many people assume it’s an inevitable part of aging. Bu what if you could reduce joint pain and inflammation through diet and lifestyle?
In this episode, Dr. Tamiko Katsumoto, Clinical Associate Professor at Stanford University, unpacks the science behind arthritis. She explains the key differences between osteoarthritis, caused by wear and tear on joints, and rheumatoid arthritis, an autoimmune condition where the immune system attacks healthy tissue. While there is no cure for arthritis, Tamiko reveals why chronic inflammation plays a central role - and how the modern diet is making things worse.
Tamiko shares evidence-based strategies to reduce inflammation naturally, including the best foods to support joint health and whether supplements and lifestyle changes can make a real difference.
If you or someone you know suffers from joint pain, this episode is packed with insights to help you take control of your health.
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Timecodes
00:00 Can you reverse arthritis?
03:35 What is arthritis?
05:10 How joints work
06:49 Signs of arthritis
11:31 Osteoarthritis explained
12:29 Rheumatoid arthritis explained
14:09 New treatments
15:00 How effective is medication?
15:59 Role of inflammation
20:26 Tamiko’s plant-based eating study
30:30 Can you feel your diet choices in your body?
34:20 Gut microbiome and arthritis
36:20 Does inflammation cause cancer?
42:02 Is our diet causing disease?
44:00 Anti-inflammatory diet pattern
46:02 Foods to detoxify your body
48:23 Does oily fish help arthritis?
50:05 The role of prebiotics
53:02 Are probiotic capsules worth it?
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
A multidisciplinary lifestyle program for rheumatoid arthritis: the 'Plants for Joints' randomized controlled trial, 2023, published in Rheumatology
A multidisciplinary lifestyle program for metabolic syndrome-associated osteoarthritis: the "Plants for Joints" randomized controlled trial, 2023, published in Osteoarthritis and Cartilage
Gut-microbiota-targeted diets modulate human immune status, 2021, published in Cell
High-fiber diet associated with improved progression-free survival and response to immunotherapy in melanoma patients, 2021, published by MD Anderson
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Episode transcripts are available here.
Recap: Is your morning coffee harming your health? | James Hoffmann
Today we’re diving into coffee.
Most of us are greeted by its earthy aroma every single morning. It’s hot bitter taste signaling that the day has officially begun. Coffee is so ingrained into our daily routine we rarely pause to consider the effect of coffee on our health.
So, what is coffee, a health-boosting elixir or just another guilty pleasure?
Coffee expert James Hoffmann joins us to explore one of the world's most popular drinks.
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📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
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The truth behind memory loss - and how to stop it with exercise | Dr. Wendy Suzuki
We spend so much time focusing on how exercise changes our bodies - burning calories, building muscle, shedding fat. What if the most important transformation is happening where you can’t see it? Hidden inside your skull, your brain is changing with every step, squat, and sprint.
Neuroscientist Dr. Wendy Suzuki has spent years uncovering how movement rewires the brain. As a professor at NYU and an expert in neuroplasticity, Wendy’s research reveals how aerobic exercise boosts memory, sharpens focus, and even builds a protective barrier against dementia.
In this episode, Wendy explains what happens inside your brain when you move, why it’s never too late to strengthen your mind, and the powerful ways exercise can slow brain aging. You’ll discover simple, science-backed habits - including her own brain-boosting routine - to help you stay mentally sharp for years to come.
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Timecodes
00:00 Introduction
02:35 Can you grow your brain?
05:05 Why we forget things
07:20 Emotions and memory
10:00 Does memory decline with age?
13:15 Early signs of Alzheimer’s
15:45 Can walking prevent dementia?
18:20 Does the brain shrink?
20:45 How stress harms your brain
23:50 A real, preserved human brain...
26:30 Why exercise boosts memory
29:15 Can adults grow new brain cells?
31:45 How daily movement improves memory
35:10 How much exercise do you need?
38:25 Best workouts for brain health
41:30 Nutrition, gut health, and memory
45:00 Do Blue Zone habits help?
48:10 A simple brain experiment
50:45 Wendy’s brain-boosting routine
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
London taxi drivers and bus drivers: a structural MRI and neuropsychological analysis, 2006, published in Hippocampus
Bigger is better! Hippocampal volume and declarative memory performance in healthy young men, 2012, published in Brain Structure and Function
The effects of acute exercise on cognitive performance: a meta-analysis, 2012, published in Brain Research
The effect of acute aerobic exercise on positive activated affect: A meta-analysis, 2006, published in Psychology of Sport and Exercise
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: What the science says about intermittent fasting | Gin Stephens
Today we’re talking about intermittent fasting.
This form of time-restricted eating has been gaining significant popularity, with many people reporting positive effects after incorporating it into their daily routines. However, here at ZOE, we want to know what the science says about intermittent fasting.
Is it the real deal? Or just another fad?
I’m joined by Tim Spector and Gin Stephens to break down what intermittent fasting is, how it affects our bodies, and whether the scientific evidence supports it.
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*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
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How to transform your health in midlife | Rich Roll and Prof. Tim Spector
Midlife is often seen as a point of no return for health, but it could be the perfect moment to make a radical change. New research suggests that your gut microbiome holds the key to aging well, protecting you from chronic disease, and even reversing some of the damage from years of poor diet and stress.
Few people understand this better than Rich Roll, who went from an overweight, junk-food-addicted workaholic to one of the world’s fittest men - all after the age of 40. Now a plant-fuelled ultramarathoner and bestselling author, Rich shares the wake-up call that forced him to transform his life.
He’s joined by Professor Tim Spector, one of the world’s top 100 most cited scientists and professor of epidemiology at King’s College London, who explains why gut health becomes even more important as we age - and how small changes to diet, movement, and daily habits can have an outsized impact later in life.
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*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
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Timecodes
00:00 A life-changing health transformation
00:38 Overweight, exhausted, and stuck at 40
01:16 How ultra-processed food harms your body
02:08 Can you really transform your health at midlife?
03:18 The biggest myth about changing your health
05:10 From addiction to peak performance
08:40 What happens to the body on a fast food diet
10:26 Unexpected benefits of a plant-based diet
15:30 Gut microbes control more than you think
21:19 Gut health, mood, and mental clarity - what’s the link?
25:00 Does exercise improve your gut microbiome?
27:55 How movement increases your healthspan
30:12 Do elite athletes have better gut health?
32:45 Fuelling extreme endurance without meat
36:00 Tim’s #1 food for gut health
39:05 How to make small changes that actually stick
41:30 Why motivation is overrated—just start
45:00 The mindset shift that makes exercise easier
48:20 It’s never too late to take control of your health
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
The anti-inflammatory effect of bacterial short chain fatty acids is partially mediated by endocannabinoids, 2021, published in Gut Microbes
Signatures of early frailty in the gut microbiota, 2016, published in Genome Medicine
Elevated Inflammatory Status and Increased Risk of Chronic Disease in Chronological Aging: Inflamm-aging or Inflamm-inactivity?, 2019, published in Aging and Disease
Heterochronic faecal transplantation boosts gut germinal centres in aged mice, 2019, published in Nature Communications
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: The misunderstood function of fat | Deborah Clegg
Today we’re discussing fat.
It’s a word that carries a lot of weight. It’s a source of social judgment, a driver of insecurities and a tool exploited by companies in targeted marketing campaigns. It’s no surprise that a recent study found over 40% of people in the US have experienced some form of ‘fat-shaming’.
But do we really understand fat? What it does, how it forms and why its distribution changes as we age.
Prof. Sarah Berry and Prof. Deborah Clegg are here to help us answer some of these questions and change our perception of fat. Deborah Clegg is a professor and Vice President for Research at the Texas Tech University Health Sciences Center, El Paso. Sarah is Chief Scientist at ZOE and Professor at King’s College London.
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📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
3 simple steps to transform your metabolism | Shawn Stevenson and Prof. Tim Spector
Only 12% of American adults are considered metabolically healthy - meaning the vast majority are at increased risk of heart disease, diabetes, and strokes. But what exactly is metabolism, and why does it matter so much for our health?
In this episode, bestselling author and health expert Shawn Stevenson joins world-renowned scientist Professor Tim Spector to break down the science of metabolism. They’ll debunk the myth of “metabolic rate” and explain why it’s not just about how fast you burn calories - but how your body processes and uses them.
You'll discover how poor sleep, stress, and ultra-processed foods are impacting your metabolic health - and how this sets the stage for weight gain and chronic disease. More importantly, Shawn and Tim will share the simple, science-backed habits that can improve your metabolism, from eating nutrient-dense foods to optimizing movement and sleep.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
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*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
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Timecodes
00:00 The truth about your metabolism
04:00 What metabolism actually is
07:30 How ultra-processed food slows metabolism
10:20 Why most people aren’t metabolically healthy
14:00 Food shapes your body’s energy system
18:40 Brain inflammation and metabolism
22:50 How processed food changes calorie burn
27:15 Chemicals in food and air affect health
30:40 Why ultra-processed food harms children most
34:10 How processed food makes us overeat
38:25 Artificial ingredients and gut health
42:10 Can mitochondria be ‘hacked’?
45:00 Poor sleep increases fat storage
48:15 The biggest mistake before bed
50:30 Why breakfast matters for metabolism
52:40 Foods that spike blood sugar
54:20 Tim Spector’s go-to breakfast
55:50 One simple swap to improve metabolism
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
Examining Variations of Resting Metabolic Rate of Adults: A Public Health Perspective, 2013, published in Medicine & Science in Sports & Exercise,
Daily energy expenditure through the human life course, 2021, published in Science
Postprandial energy expenditure in whole-food and processed-food meals: implications for daily energy expenditure, 2010, published in Food and Nutrition Research
The Relationship between Sleep Duration and Metabolic Syndrome Severity Scores in Emerging Adults, 2023, published in Nutrients
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: Why we avoid exercise and how to overcome it | Daniel Lieberman
Today we’re exploring what evolution can teach us about exercise.
When it comes to doing exercise, there’s often a tug-of-war between our body and brain. Our body craves movement - it wants to be leaner, fitter, stronger. But our brain? Well, that’s a different story. It often dreads the thought of going on a run or lifting weights and will try and find any excuse to avoid doing it.
So, why does this conflict exist, and more importantly, how can we overcome it?
Harvard Professor of Biological Sciences Daniel Lieberman is here to unravel the mysteries of our exercising ancestors and explain how this can help us train today.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
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📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
Why 90% of Alzheimer's cases are preventable | Drs. Ayesha and Dean Sherzai
Dementia is one of the fastest-growing health crises in the developed world, with cases expected to double in the coming decades. But despite common misconceptions, cognitive decline isn’t inevitable. The latest research shows that lifestyle choices play a far greater role in brain health than genetics alone.
In this episode, neurologists Drs. Ayesha and Dean Sherzai share practical, science-backed strategies to help you protect your brain and reduce your risk of dementia.
As co-directors of the Alzheimer’s Prevention Program at Loma Linda University, they’ve spent their careers studying how habits like diet, exercise, sleep, and stress management influence long-term cognitive health.
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*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
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Timecodes
00:00 Meet the brain doctors fighting dementia
01:04 Parents have dementia – are you doomed?
02:00 Can dementia be reversed?
02:25 Five lifestyle changes to prevent Alzheimer’s
06:07 What is dementia vs. Alzheimer’s?
08:50 Are your genes to blame?
12:49 Dementia starts 20+ years before diagnosis
14:10 Four biggest causes of Alzheimer’s
19:04 How to build brain reserve & stay sharp
22:50 Are dementia rates rising or falling?
25:30 How the brain declines over decades
29:00 This diet cuts Alzheimer’s risk by 53%
32:40 Three nutrients your brain can’t live without
38:15 The surprising link between LDL cholesterol & dementia
44:10 Leg workouts slash dementia risk by 35%
46:20 Why strength training is critical for brain health
50:36 How stress shrinks your brain
54:00 Sleep: The brain’s natural detox
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
Association of Lifestyle and Genetic Risk With Incidence of Dementia, 2019, published in JAMA
Dementia statistics, published by Alzheimer's Disease International (ADI)
World Alzheimer Report 2015 - The Global Impact of Dementia, published by Alzheimer's Disease International (ADI)
Midlife serum cholesterol and increased risk of Alzheimer's and vascular dementia three decades later, 2009, published in Dementia and Geriatric Cognitive Disorders
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: Maintain brain health as you age | Dr. William Li
Today, we’re putting the spotlight on our brains.
As we age certain behaviours often become more noticeable - misplacing keys, struggling to recall names or forgetting why you walked into a room. Most of us have likely seen this happen to someone close to us and may have even seen these patterns develop into more serious conditions like dementia.
But are these behaviours just an inevitable part of getting older? Or is there something we can do to prevent them?
Dr William Li is here to outline the connection between our lifestyle and the health of our brain.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
Could fasting extend your lifespan? | Dr. Valter Longo and Prof. Tim Spector
How old are you? A better question might be: how old do you feel? While your birthday says one thing, your biological age—the health of your cells—might tell a very different story. And here’s the best part: unlike your chronological age, your biological age can go down.
But how? For years, fasting has been celebrated as a key to longevity. Yet the challenge of skipping meals is enough to make most of us shy away. What if you could trick your body into reaping the rewards of fasting—without starving yourself?
This week, we’re joined by Dr. Valter Longo, Director of the Longevity Institute at USC and one of TIME’s 50 most influential people in healthcare. Valter’s groundbreaking research on ageing and his FMD program have transformed how we think about health and longevity. Joining him is Tim Spector, ZOE’s co-founder and one of the world’s top 100 most-cited scientists.
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Timecodes:
00:00 Dr. Valter Longo on fasting and biological age reversal
01:18 Quickfire questions: Can fasting slow aging?
02:29 Surprising discoveries about rejuvenating the body
03:39 The difference between chronological and biological age
05:20 Can a single gene mutation extend lifespan?
06:29 What twins teach us about aging and longevity
08:19 Are biological age tests reliable?
10:27 Dr. Longo explains the fasting mimicking diet
12:43 Can fasting help regenerate damaged organs?
15:42 The science behind nutrient sensing and aging
18:19 Why does your body shift into "maintenance mode" during fasting?
22:04 Genetics vs. lifestyle: Which impacts aging more?
24:24 The role of fasting in longevity: Insights from lab studies
28:30 Time-restricted eating: What’s the ideal fasting window?
31:16 Does extreme fasting increase long-term health risks?
35:52 The fasting mimicking diet: How it works
41:07 Long-term studies on fasting: What’s next for science?
45:41 Reversing kidney damage with fasting research
47:10 Can a fasting protocol improve biological age by years?
55:08 Is a holistic approach to diet and fasting the key to longevity?
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Studies references in today’s episode
Programmed longevity, youthspan, and juventology, 2018, published in Aging Cell
Yeast Chronological Lifespan: Longevity Regulatory Genes and Mechanisms, 2022, published in Cells
Chronological Aging in Saccharomyces cerevisiae, 2012, published in Subcell Biochemistry
Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older population, 2014, published in Cell Metabolism
Growth Hormone Receptor Deficiency is Associated With a Major Reduction in Pro-aging Signaling, Cancer and Diabetes in Humans, 2012, published in Science Translational Medicine
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: What is inflammation and how can I control it | Prof. Philip Calder
Today we’re discussing inflammation.
We hear this word a lot from guests on the ZOE podcast. It’s always coming up when we ask questions about health conditions like Alzheimer's, cancer or heart disease.
It’s clearly very important, however many of us still don’t fully understand what inflammation really is.
Professor Phillip Calder is here to break down inflammation and share tips on what we should eat to keep it in check. Philip is Head of the School of Human Development and Health in the Faculty of Medicine at the University of Southampton.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
The science of weight loss – and why calories don’t count! | Prof. Giles Yeo
Think weight loss is all about eating less and moving more? Think again. In this episode, Prof. Giles Yeo reveals why calorie counting isn’t just inaccurate—it could actually make weight management harder. He explains why the popular “calories in, calories out” method doesn’t add up and explores how factors like genetics, brain signals, and gut health play a major role in shaping our weight.
Giles Yeo is a Professor of Molecular Neuroendocrinology at the University of Cambridge and Honorary President of the British Dietetic Association. His research focuses on the influence of genes on feeding behaviour and body weight. Giles is also the author of ‘Gene Eating’ and ‘Why Calories Don’t Count’.
Giles shares the surprising impact of ultra-processed foods on how we process calories and why losing weight often feels like a battle against our own biology. With decades of research in his back pocket, Giles shares science-backed advice to help you break free from yo-yo dieting, read calorie labels smarter, and embrace a more balanced, plant-rich diet for long-term health.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
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Timecodes
01:17 The quickfire round on weight myths
02:05 The biggest weight loss myth revealed
03:07 What are calories, really?
04:08 Burning poop: a bizarre calorie experiment
08:05 The woman who invented calorie counting
11:41 How calories became a diet obsession
15:00 Why calorie counting doesn’t work
18:56 Why food quality matters more
20:05 The blindspot of calorie labels
23:13 We eat food, not calories
27:02 Stress eating vs. stress starving
31:00 Why we always have room for dessert
38:22 How your gut controls your hunger
45:17 Why pizza makes your brain light up
49:41 Ultra-processed foods hijack your appetite
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
Long-term weight-loss maintenance: a meta-analysis of US studies, 2001, published in American Journal of Clinical Nutrition
How dieting might make some fatter: modeling weight cycling toward obesity from a perspective of body composition autoregulation, 2020, published in International Journal of Obesity
Weight-loss outcomes: a systematic review and meta-analysis of weight-loss clinical trials with a minimum 1-year follow-up, 2007, published in Journal of the American Dietetic Association
Diet or Exercise Interventions vs Combined Behavioral Weight Management Programs: A Systematic Review and Meta-Analysis of Direct Comparisons, 2014, published in Journal of the Academy of Nutrition and Dietetics
Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight-loss and changes in fitness for adults (18–65 years old) who are overfat, or obese; systematic review and meta-analysis, 2015, published in Journal of Diabetes & Metabolic Disorders
Is regular exercise an effective strategy for weight loss maintenance?, 2019, Physiology & Behavior
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: How to adapt your diet for later life | Dr Federica Amati
A lot of things change as we age. Our dress sense, our taste in music and importantly our body. The truth is your body is not the same as it was 20 or even 10 years ago.
So why should your diet be?
Dr Federica Amati is here to explain why our nutrition needs change as we enter later life and how we can adjust our diet to support this.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
Is your gut microbiome preventing weight loss? | Dr. Suzanne Devkota and Prof. Tim Spector
Belly fat is more than just stubborn weight – it plays a complex role in our health, interacting with the immune system and gut bacteria. But could gut microbes hold the key to understanding and managing belly fat?
In this episode, Dr. Suzanne Devkota, Director of the Microbiome Research Institute at Cedars-Sinai, shares groundbreaking findings on how gut bacteria interact with belly fat. Tim Spector, professor of epidemiology and scientific co-founder at ZOE, also joins the conversation to explain how the diversity of your gut bacteria affects weight and overall health.
Together, our guests share surprising ways the microbiome influences fat storage and offer practical tips for supporting gut health.
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Timecodes
00:00 The risks of internal fat
01:45 Quickfire questions
03:12 What is belly fat?
04:30 How dangerous is internal fat?
05:44 How our body uses belly fat
16:20 Groundbreaking study on gut bacteria
21:05 These gut bacteria live in your fat tissue
24:50 Gut health and your immune system
31:58 Why microbes are essential to survive
38:30 Why gut health starts at birth
46:40 The importance of sampling your gut microbes
50:50 Two changes you can make right now
53:02 Easy fermented eating tips
55:10 Why not all pickles are fermented
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
Translocation of Viable Gut Microbiota to Mesenteric Adipose Drives Formation of Creeping Fat in Humans (2020), published in Cell
Our extended microbiome: The human-relevant metabolites and biology of fermented foods (2024), published in Cell Metabolism
Effects of a personalized nutrition program on cardiometabolic health: a randomized controlled trial (2024), published in Nature
Heritable components of the human fecal microbiome are associated with visceral fat (2016) published in Genome Biology
Dissecting the role of the gut microbiota and diet on visceral fat mass accumulation (2019), published in Scientific Reports
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: Simple steps to prevent dementia | Dr Claire Steves
Many believe that dementia is inevitable, something solely determined by our DNA. But this isn’t the case. In reality, lifestyle choices play the most significant role in determining if we develop this disease.
So, what changes can you make today to reduce your chance of getting dementia tomorrow?
Dr. Claire Steves joins us to share simple steps that will protect your brain for years to come.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
How to eat in 2025: 7 science-backed tips | Prof. Tim Spector and Prof. Sarah Berry
Forget crash diets this January. In this episode, we discuss simple, effective ways to eat well and truly enjoy food in 2025.
Today, Prof. Tim Spector and Prof. Sarah Berry join us to share seven essential strategies to help you improve your health this year. Based on the latest science that’s come out over the last 365 days, they bust common food myths, highlight the importance of quality over quantity, and show how the joy of eating can go hand in hand with good health.
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Timecodes
00:00 What's your nutrition goal for 2025?
03:08 This choice matters most for your health
05:20 Changes that could add 10 years to your life
12:30 Tip 1: Reduce intake of these foods
21:20 Tip 2: Try eating at these times
30:50 Tip 3: Stop counting calories
41:39 Tip 4: Change drink habits
48:15 Tip 5: Eat more plants
55:48 Tip 6: Are you getting enough protein?
59:07 Tip 7: Start eating these healthy snacks
01:03:50 Add these foods to your plate
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
Ultra-processed foods cause weight gain and increased energy intake associated with reduced chewing frequency: A randomized, open-label, crossover study, (2024) published in Diabetes, Obesity and Metabolism
Counting hours or calories? Metabolic regulatory role of time-restricted eating in adults with overweight and obesity: a systematic review and meta-analysis, (2024) published in Critical Reviews in Food Science and Nutrition
Changes in food preferences and ingestive behaviors after glucagon-like peptide-1 analog treatment: techniques and opportunities (2024), published in International Journal of Obesity
The potential effects of chlorogenic acid, the main phenolic components in coffee, on health: a comprehensive review of the literature (2017), published in European Journal of Nutrition
Differential peripheral immune signatures elicited by vegan versus ketogenic diets in humans (2024), published in Nature Medicine
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
ZOE's best health tips of 2024 - Part 2
In the second part of our 2024 recap, we take another look back at more of the best nuggets of wisdom from ZOE Science & Nutrition this year.
In this jam-packed episode, we’ll hear how your second brain affects your mood, why fasting doesn’t actually have to be difficult, and how to prevent the disease you probably don’t know much about - but can lead to hospital time.
As you consider your New Year’s Resolutions and new habits, this episode will ready you with some great ideas. Why not share with a friend whose also trying to make positive change?
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Timecodes
00:00 Introduction
01:08 Should you try fasting?
10:30 Eat more mushrooms
15:40 The power of spices
27:10 Your second brain
35:10 How to prevent osteoporosis
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Enjoy the full episodes here 👇
- Intermittent fasting | Spotify or Apple
- Mushrooms | Spotify or Apple
- Spices | Spotify or Apple
- Gut health | Spotify or Apple
- Osteoporosis | Spotify or Apple
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
ZOE's best health tips of 2024 - Part 1
Let’s take a look back at our best episodes of 2024. We had an incredible lineup of guests this year who shared a huge range of actionable tips on improving your nutrition and gut health.
A lot of what we learned might surprise you. Like the beverage you’re probably drinking every day that we thought was bad for us? Turns out it can actually be super beneficial. Or that what counts as a plant is actually so much more than just fruit and veg. Not forgetting the topic we’ve shattered the taboo on - which made our celebrity guest emotional.
You’ll finish this episode equipped to tackle your post-Christmas slump and feel energised to build new habits with ZOE in 2025.
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Timecodes
00:00 Introduction
01:41 Build healthy food habits
08:15 Eat more plants with Hugh Fearnley-Whittingstall
17:20 Reduce dementia risk
21:20 Is coffee healthy?
24:40 Why you need more olive oil
33:30 Our special guest!
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Enjoy the full episodes here 👇
- Habits with James Clear | Spotify or Apple
- Hugh Fearnley-Whittingstall | Spotify or Apple
- Dementia | Spotify or Apple
- Coffee | Spotify or Apple
- Olive oil | Spotify or Apple
- Davina McCall | Spotify or Apple
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: Change how you exercise during menopause | Dr Stacy Sims
Navigating the twists and turns of menopause can be a challenge. Hormone fluctuations bring about significant changes in your body - including how it responds to exercise.
So, how can you adjust your workout routine to best support your body through this change?
Exercise physiologist Dr. Stacy Sims tells us how we can optimise fitness during this unique stage of life.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
Are artificial sweeteners harming your gut? | Dr. Eran Elinav and Prof. Tim Spector
Artificial sweeteners are everywhere. They hide in cereal, salad dressing – even in health foods. But are they really a guilt-free way to satisfy your sweet tooth? Or is it naive to think that – because they’re zero calorie – they’re free of consequence?
New research shows there is a consequence. And it could be massive. Artificial sweeteners may disrupt the delicate balance of bacteria that live in your gut. You could see ripple effects like chronic disease, weight gain and a weakened ability to process real sugar.
Today’s guest is at the forefront of this research. For the last decade, Dr Eran Elinav led breakthroughs on the science behind popular sweeteners. He leads The Institute for Microbiome Research at the Weizmann Institute of Science. He’s published over 100 publications in leading scientific journals. And his lab is on the cutting-edge of gut microbiome research.
We’re also joined today by Tim Spector. Tim is one of the world’s top 100 most-cited scientists, a professor of epidemiology, and my scientific Co-Founder at ZOE.
You’ll finish today’s episode knowing what's in your sweetener, how it’s affecting you, and where to turn to satisfy your sweet tooth.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
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Timecodes:
00:00 The truth about artificial sweeteners
01:49 Quick fire questions
04:03 Tim's self-experiment
07:40 What is an artificial sweetener?
09:47 Examples of popular sweeteners
10:45 Detrimental effects of sugar on your health
13:11 Sugar's impact on gut health
16:30 Which factors affect the gut microbiome?
18:44 Full Fat Coke vs Diet Coke
21:05 Do diet drinks help weight loss?
26:00 Calorie restriction diets
28:01 Sweeteners and diabetes risk
35:50 Why your microbiome is a chemical factory
42:15 Not all sweeteners are created equal
49:00 The WHO's view on sweeteners
52:30 Practical advice on chemicals in food
55:05 How to transition off sweet drinks
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
Artificial sweeteners induce glucose intolerance by altering the gut microbiota (2023), published in Nature
Personalized microbiome-driven effects of non-nutritive sweeteners on human glucose tolerance (2022), published in Cell
Acute and two-week effects of neotame, stevia rebaudioside M and sucrose-sweetened biscuits on postprandial appetite and endocrine response in adults with overweight/obesity-a randomised crossover trial from the SWEET consortium (2024), published in EBioMedicine
The contentious relationship artificial sweeteners and cardiovascular health (2023), published in The Egyptian Journal of Internal Medicine
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: Reduce inflammation with a sprinkle of spices | Kanchan Koya
Are you ever intimidated by spices? Unsure what spice to add to which meal? If so, you might be missing out on some incredible health benefits! Spices are packed full of polyphenols which means they offer our body something really unique. Oh, and they taste great too.
So how can we introduce more spices into our meals?
Kanchan Koya is here to share the science of spices and show us how easy it is to make them a staple of our cooking.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
How to track your menopause symptoms | Dr. Sarah Berry and Tamsen Fadal
Most women will recognize one or two symptoms of menopause - the infamous hot flashes or weight gain. But there’s also brittle nails, tingling in your hands and changes to your taste buds. In fact, there are more than 50 symptoms of menopause.
Today’s guest, Tamsen Fadal, found out she was in menopause while on live TV. Tamsen is an Emmy award winning journalist and executive producer of the documentary “The M Factor: Shredding the Silence on Menopause”. She’s got a new book titled “How to Menopause”.
Tamsen is joined by Dr. Sarah Berry. Sarah runs the world’s largest study on nutrition and menopause here at ZOE. She developed a free tool called the MenoScale calculator that helps you track your symptoms so you can find relief. Sarah is a world leader in large-scale human nutritional studies, associate professor in nutrition at King’s College London and Chief Scientist at ZOE.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
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Timecodes
00:00 34 symptoms of menopause
01:50 Quick fire questions
03:48 A scary moment on live TV
07:25 Feeling shame in menopause
08:20 What’s happening to your hormones?
12:40 12 months without a period
14:01 How long do symptoms last?
15:31 New science on symptoms
24:40 How estrogen changes fat distribution
29:10 Gut microbiome and menopause
36:00 Menopause symptoms in the workplace
48:18 Easy menopause food hacks
51:50 Brand new symptom tracker
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
ZOE Studies on Menopause: abstracts
Menopause: Introducing a new way to understand your experience
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: Strengthen your bones and avoid osteoporosis | Professor Tim Spector & Professor Cyrus Cooper
How strong is your skeleton? It’s a tough question - and often, we only find out the answer when a bone breaks. The reality is, many of us have weak bones. Osteoporosis affects one in four people over fifty, significantly increasing their risk of painful and debilitating fractures.
So, what can you do to keep your bones strong as you age?
Professor Tim Spector & Professor Cyrus Cooper explain how you can tailor your lifestyle to maintain a strong skeleton.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here.
Listen to the full episode here.
The truth about expiry dates, freezing food and vegetable scraps | Carleigh Bodrug and Dr. Will Bulsiewicz
We waste a shocking 40% of the food we buy. We throw away foods like carrot tops, beet greens, and spent coffee grounds. These ‘food scraps’ stuff our landfills and drain our pockets. But we can eat these foods and many of them offer tons of healthy nutrients.
Today’s guest is Carleigh Bodrug. Carleigh’s published a best-selling cookbook with over 140 recipes made from food scraps you might otherwise throw away. Her mission is simple: eat more plants. Her online community, PlantYou, has more than 10 million followers.
She’s joined by Dr. Will Bulsiewicz. Will is a board-certified gastroenterologist and ZOE’s U.S. Medical Director. He reveals the hidden nutritional value of these food scraps, and how ‘scrappy cooking’ can get you eating that all-important 30 plants per week.
You’ll walk away from today’s episode saving your money and the planet, all while eating more plants.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
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Timecodes:
00:00 Don’t throw these away
01:39 Quick fire questions
04:06 Why we waste so much?
07:49 The truth about ‘best before’
09:39 This reduces your grocery bill
10:58 Why we need more plants
14:05 Which part of the food is edible?
16:12 The beetroot example
20:25 How to store food safely
23:33 Uncooked vs cooked food
25:09 What to do with coffee grounds
27:40 What is sprouting?
36:50 The power of aquafaba
39:07 No.1 most wasted food
40:02 Make the most of bread
45:33 The lost art of cooking
46:25 Carleigh’s 4 base meals
50:15 How to do meal prep
53:15 Soup: is it nutritious?
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
Carleigh's sprouting video will be coming soon!
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: Boost health by defeating stress | Dr. Rangan Chatterjee
Stress can come from any direction. Mounting deadlines at work, a romantic tiff at home, even something as simple as missing our bus can send our brain and body into a state of tension. We all experience this, it’s nothing new.
However, our failure to manage this stress could be harming our health.
Dr Rangan Chatterjee is here to give us some strategies to combat stress, reduce tension and keep us healthy.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here.
Listen to the full episode here.
5 years after COVID, what did we learn? | Dr. Tim Spector
The COVID-19 pandemic is in the rear-view mirror, so what did we learn about mask wearing, vaccines and prevention? And how can you stay healthy to face a future pandemic?
Professor Tim Spector, one of the world’s top 100 most cited scientists, looks back on the pandemic and what we learnt about symptoms, transmission and vaccines in the early stages. We’ll reflect on ZOE’s role - collecting data from millions of people on their symptoms, identifying COVID hotspots and shaping public understanding of the virus.
Then we discuss the possibility of the next pandemic, and how we can individually protect ourselves against it. By the end of this episode, listeners feel more equipped to stay safe in the face of another global pandemic.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
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Timecodes
00:00 What did we learn from COVID?
01:44 Quickfire questions
04:22 ZOE's response to the pandemic
10:10 5 crucial days
14:06 How new symptoms were discovered
23:40 Did the virus come from a lab?
28:00 Were face masks worth it?
29:02 The data on lockdowns
36:01 The economic costs
37:50 Effectiveness of vaccines
40:04 Side effects of vaccines
46:10 Is there a cure for Long COVID
48:39 The role of food choices
51:24 How to fight off infections
52:30 The risks of junk food
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: How to stop the rise of heart disease | Peter Attia
The heart is at the centre of everything within our bodies, constantly pumping oxygen and nutrients throughout our tissues and organs. We all know if our heart fails, we’re in trouble. However, we only tend to start thinking about the health of our heart when we encounter a problem.
So how do we prevent a problem from occurring?
Dr. Peter Attia joins us to explain how making changes to our lifestyle today can help us take control of our heart health tomorrow.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
8 foods that soothe anxiety | Dr. Uma Naidoo
1 in 3 people have anxiety. It’s the most common mental health disorder in the world. And many of us know what anxiety feels like: palms sweating before a job interview, losing your appetite before a looming deadline, a pit in your stomach when you get bad news. It’s not just in your head, it’s in your gut.
Today, we’ll learn how food could help us cope. Our guest explains the rising global trend toward increased anxiety: its rise through the pandemic, and explosion among young people.
Dr. Uma Naidoo is on the forefront of nutritional psychiatry. She directs the first hospital-based Nutritional Psychiatry Service in the US, at Massachusetts General Hospital and teaches at Harvard Medical School.
Uma will help you understand the symptoms and biology of anxiety, painting a picture of the risks it poses for long-term health. And her diet tips will help you fuel your gut for a healthy mind.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes:
00:00 Change your diet to beat anxiety
01:23 Quickfire questions
02:52 What is anxiety?
05:58 Are humans more anxious now than in the past?
08:50 This is where anxiety occurs in the brain
11:29 The gut-brain connection
12:45 Serotonin: the happiness hormone
20:05 How gut bacteria impact the brain
21:20 What happens 2 hours after stress?
23:10 Foods that disrupt dopamine pathways
24:50 Is food addiction real?
30:35 How chronic stress affects hunger
34:00 The importance of feeding good gut microbes
41:00 Eat more of these vegetables
45:02 How to overcome diet anxiety
49:20 How to use Uma’s ‘Calm’ approach
53:13 The anti-anxiety plate
Find Uma's Cauliflower Tikka Massala recipe here
Get Uma's latest book 'Calm Your Mind With Food'
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
Eat to Beat Stress (2020), published in American Journal of Lifestyle Medicine
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: Diet changes that could reduce bad cholesterol | Dr Sarah Berry
Today we’re discussing how the food we eat can lower cholesterol.
It’s an important question, as high cholesterol can increase our chances of developing heart disease. Around half of adults have high cholesterol, and it gets more common as you age.
So, how can we break this trend?
Today’s guest, Professor Sarah Berry has led more than 30 human studies on cardio-metabolic health. It’s safe to say she knows a thing or two about heart health and cholesterol.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Eat your way to better gynecological health | Dr. Jennifer Ashton & Prof. Sarah Berry
A good gynecologist is like a detective. She gathers evidence to diagnose infections. She uncovers the truth behind stages like puberty, pregnancy and perimenopause. Yet many women still feel that their physiology is a mystery.
What if a clue to that mystery hides in our diet? Similar to the gut, certain foods make the vaginal microbiome thrive. New research suggests that the right diet could alleviate symptoms of the most common gynecological diseases.
Dr Jennifer Ashton is former Chief Medical Correspondent at ABC News and is a double-board certified OBGYN. She joins us today to discuss ‘nutritional gynecology’, a term she coined after realizing multiple women’s health issues have a direct relationship to nutrition.
Alongside Jen is King’s College London professor and ZOE’s Chief Scientist Sarah Berry. Sarah shines light on the growing evidence of the role of nutrition in offsetting uncomfortable, and sometimes dangerous, symptoms of menopause.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes:
00:00 What you eat matters
02:00 Quickfire questions
04:05 What gets treated in gynecology?
07:19 What is the vaginal microbiome?
11:30 This affects the vaginal microbiome
13:46 The new field of nutritional gynecology
15:57 Does estrogen affect appetite?
17:19 The gut bacteria that breaks down estrogen
21:22 How food impacts puberty
23:21 Do glucose spikes affect pregnancy?
28:35 Symptoms of PCOS
33:00 Dr Jen explains endometriosis
37:20 Does diet affect these conditions?
42:00 How to test diet changes on yourself
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Studies relevant to this episode
Diet and Nutrition in Gynecological Disorders: A Focus on Clinical Studies (2021, published in Nutrients
Effects of caloric intake timing on insulin resistance and hyperandrogenism in lean women with polycystic ovary syndrome (2013), published in Clinical Science
Weight Regulation in Menopause (2022), published in Menopause
Menopause, the gut microbiome, and weight gain: correlation or causation? (2020), published in Menopause
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: How much protein do you need? | Prof. Christopher Gardner
Did you know you can now buy ice cream with added protein? Even breakfast cereals are jumping on the trend, boasting an extra protein punch.
In nearly every supermarket aisle, you'll spot the catchy slogan "high in protein" plastered across packaging.
But why is that? Are we not getting enough protein already, or are these high-protein products giving us too much?
Our guest is Christopher Gardner, a professor at Stanford University and a member of ZOE’s scientific advisory board, who has published widely on the relationship between protein and our health.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
4 immunity tips for healthy ageing | Dr. Jenna Macciochi
Over the last two years, there’s been a rise in “immune-boosting” foods, supplements and trends. Today's guest, immunologist Dr. Jenna Macciochi, believes the immune system doesn’t need boosting. Instead, it should be balanced.
In this episode, Jenna - a Senior Lecturer in Immunology at the University of Sussex - reveals how your immune system is your body’s housekeeper. Jenna highlights the case for the ‘good bugs’ in our gut microbiome, the role of micronutrients and how our immune system isn’t born, but made.
We'll also tackle the age-old question: do we really need Vitamin C supplements?
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram
Timecodes:
01:21 Quickfire questions
04:51 What is the immune system?
06:49 How your immune system works
09:35 What are natural killer cells?
14:18 Is your immune system inherited?
16:42 The impact of sleep and stress
19:53 Cancer and immunotherapy
28:23 This can trigger inflammation
30:25 Are vitamin C supplements worth it?
31:30 Foods to empower your immune system
40:10 How inflammation affects your brain
44:10 New science of the impact of stress
48:52 Immunity and your body clock
📚 Get Jenna's book Your Blueprint for Strong Immunity
📚 Books by our ZOE Scientists:
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Mentioned in today’s episode:
“Immune Boosting” in the time of COVID: selling immunity on Instagram (2020), published in Allergy, Asthma & Clinical Immunology
Vitamin C for preventing and treating the common cold (2013), published in Cochrane Database of Systematic Reviews
Effects of stress on immune function: the good, the bad, and the beautiful (2014), published in Journal of Immunology Research
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: What time of day are your muscles strongest? | Prof. Karyn Esser
Today we’re discussing why muscle strength is so important to our health.
Our guest tells us how it's possible to harness the power of your muscles to enhance your quality of life. Professor Karyn Esser is from the Department of Physiology and Aging at the University of Florida.
We kick off with a surprising quirk of human anatomy. Did you know that there’s one time of day when we’re all at our strongest?
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Kids and junk food: simple ways to break the habit with Rhiannon Lambert & Dr. Federica Amati
As adults, food shopping can be a minefield. But when it comes to feeding your kids, the stakes are even higher. Our food environment is rife with misinformation. Brightly coloured labels on packaged, often ultra-processed foods promise high protein, high fibre and low calories. The additives, emulsifiers and mountains of added sugar are hidden in the small print.
So how can parents navigate this confusing landscape? Today, we hear from two of the UK’s most-trusted nutritionists (and both parents of small children) on how to keep your kids eating well.
Rhiannon Lambert has authored four books, including recent Sunday Times bestseller The Science of Plant-Based Nutrition. Half a million people follow her for nutrition advice on Instagram. ZOE’s Head Nutritionist, Imperial College London lecturer and bestselling author of Every Body Should Know This, Dr. Federica Amati, joins Rhiannon for today’s conversation.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes:
00:00 Food shopping is a struggle
01:53 Quickfire questions
04:10 What’s the problem with children’s food?
10:05 Why more kids are at the dentist than ever before
12:32 Can you trust food labels?
19:35 How to improve your child’s lunchbox
23:55 Stress-free ways to keep your kids healthy
25:48 Healthy kids food on a budget
29:05 Make your home a healthy food environment
36:23 Healthy breakfast ideas for kids
39:52 Should you give your kids cereal?
Rhiannon's latest books:
The Science of Plant-based Nutrition
Books from our ZOE Scientists:
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Mentioned in today’s episode:
Bite Back 2030 Report 'Are food giants rigging the system against child health?'
Our episode on emulsifiers with Dr Federica Amati | Listen on Apple Podcasts or Spotify
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: Tips to build better food habits | James Clear
Today we're discussing how to build a healthy habit. Making changes to our lifestyle can be hard. Our behaviours are often hardwired, ingrained into a regular routine that is reluctant to budge. So, what can we do to make a new habit stick?
Author of Atomic Habits James Clear is here to tackle this question. He has four simple steps that will significantly increase your chance of success.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free ZOE resources to try:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Menopause ruins sleep and sex - here’s how to fix it | Dr. Kameelah Phillips and Prof. Sarah Berry
Menopause can disrupt sleep, emotions, and intimacy. Yet much of this remains taboo. Whilst every woman will go through menopause, these highly personal questions are hard to confront. Questions like: Does lack of sleep lead to problematic weight gain? And why does intimacy feel so hard to rekindle?
In this episode, Dr. Kameelah Phillips joins us to bring clarity and compassion to these sensitive questions. She debunks the biggest myths around sleep, intimacy and emotional wellbeing in menopause. Her energy and positivity will empower you to thrive in this stage of life. Kameelah is joined by ZOE’S Chief Scientist Professor Sarah Berry who shares details of ZOE’s groundbreaking new menopause research.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes:
00:00 The silent consequences of menopause
01:40 Quickfire questions
04:06 When does menopause start?
05:08 What causes hormonal chaos?
10:20 Biggest menopause myths
12:30 ZOE’s new menopause research
19:52 Does menopause lower libido?
24:16 Sex myths in menopause
25:14 Does testosterone increase libido?
29:15 How menopause affects sleep
38:59 Does exercise impact sleep and sex?
42:08 Weight loss during menopause
43:19 Does HRT affect sleep and intimacy?
Books by our ZOE Scientists:
- The Food For Life Cookbook
- Every Body Should Know This by Dr Federica Amati
- Food For Life by Prof. Tim Spector
Mentioned in today's episode:
- Menopause Is a Key Factor Influencing Postprandial Metabolism, Metabolic Health and Lifestyle: The ZOE PREDICT Study (2022), published in Current Developments in Nutrition
- Diet may counteract menopause metabolism change, ZOE study shows (2024), published by ZOE
- Menopause weight gain and why you should stop dieting (2024), published by ZOE
- Spotlight on the Gut Microbiome in Menopause: Current Insights (2022), published in International Journal of Women’s Health
- Sleep disturbances may contribute to weight gain in menopause (2021), published by Endocrine Society
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Do vitamin D supplements work? | Prof. Tim Spector and Dr. Federica Amati
Vitamin D is the world’s favorite supplement. Governments around the world recommend people take the supplement for at least six months out of the year. But do we really need these pills? Do they even work? And could they actually be harming us?
In this episode, two ZOE scientists - Professor Tim Spector and Dr Federica Amati reveal the truth about vitamin D.
Tim is scientific co-founder of ZOE and professor of epidemiology at King’s College London. Federica is head nutritionist at ZOE and author of the Sunday Times bestseller ‘Every Body Should Know This’.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes:
00:00 The sunshine vitamin
01:50 Quickfire questions
04:05 What is vitamin D?
07:12 Is sunlight the best source of vitamin D?
09:40 Does vitamin D keep my bones strong?
15:34 Are vitamin D levels a marker of good health?
20:00 What counts as normal levels of vitamin D?
24:42 Supplement controversy
29:10 Do calcium supplements help bones?
31:29 Can I take too much vitamin D?
37:50 Could vitamin D prevent these health conditions?
42:54 Tim’s sunscreen controversy
46:46 Vitamin D and immunity
Books by our ZOE Scientists:
- The Food For Life Cookbook
- Every Body Should Know This by Dr Federica Amati
- Food For Life by Prof. Tim Spector
Mentioned in today’s episode:
- The VITAL Trial - Principal results of the VITamin D and OmegA-3 TriaL (VITAL) and updated meta-analyses of relevant vitamin D trials (2020), published in The Journal of Steroid Biochemistry and Molecular Biology
- Cut-points for associations between vitamin D status and multiple musculoskeletal outcomes in middle-aged women (2016), published in Osteoporosis International
- Assessment of the genetic and clinical determinants of fracture risk: genome wide association and mendelian randomisation study (2018), published in British Medical Journal
Other ZOE Science & Nutrition episodes to try:
- What to eat to avoid osteoporosis with Prof. Tim Spector & Prof. Cyrus Cooper | Listen on Apple or Spotify
- Mushrooms as medicine: Uncovering the health secrets of fungi | Listen on Apple or Spotify
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: Mushroom nutrients and health benefits | Professor Tim Spector & Merlin Sheldrake
Today we’re discussing mushrooms. Neither animal nor plant, mushrooms are entirely unique. Their novel chemistry provides us with powerful - and often surprising - health benefits.
So, how can we take advantage of this mushroom magic?
Tim Spector and fungi expert Merlin Sheldrake explain how and why you should invite more mushrooms into your diet.
🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Free resources from ZOE:
- Live Healthier: Top 10 Tips From ZOE Science & Nutrition
- Gut Guide - for a healthier microbiome in weeks
- MenoScale Calculator - learn about your symptoms
📚 Books from our ZOE Scientists:
- Food For Life by Prof. Tim Spector
- Every Body Should Know This by Dr Federica Amati
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
The truth about protein shakes, according to science | Dr Federica Amati
Protein-rich diets have been popular for some time. Everything from chocolate bars to ice cream promises to be ‘high protein’. Influencers and media outlets seem to rave about the weight loss and muscle building potential of eating a lot of protein.
But when it’s added as an extra ingredient - sometimes with emulsifiers and sugar - is it really helping our muscles grow?
Today, ZOE's Head Nutritionist Dr. Federica Amati reveals the truth about protein bars and shakes, cutting through the marketing noise to find out how useful these products really are.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes
00:00 Are protein shakes worth it?
01:30 What is protein?
02:59 The liver's surprising role
03:32 Why do we need protein?
05:01 You probably don’t need more protein
07:30 Can I get enough protein from plants?
09:15 The protein supplement explosion
11:20 Are protein bars ultra processed?
15:30 Does extra protein promote weight loss?
17:33 Should I drink protein shakes?
Books by our ZOE Scientists
- The Food For Life Cookbook
- Every Body Should Know This by Dr Federica Amati
- Food For Life by Prof. Tim Spector
Mentioned in today's episode
- Dietary protein: an essential nutrient for bone health (2005), published in Journal of the American College of Nutrition
- Amino acids and immune function (2007), published in British Journal of Nutrition
- A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults (2017), published in British Journal of Sports Medicine
- Is It Time to Reconsider the U.S. Recommendations for Dietary Protein and Amino Acid Intake? (2023), published in Nutrients
- The hidden dangers of protein powders (2022), published by Harvard Medical School, Staying Healthy blog
- Gut microbiota role in dietary protein metabolism and health-related outcomes: The two sides of the coin (2016), published by Trends in Food Science and Technology
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: The truth about ultra processed food | Dr. Chris van Tulleken and Tim Spector
Today we’re discussing ultra processed food.
Ultra-processed foods (UPFs) are everywhere. Many of us eat them over and over again without really understanding the detrimental impact they’re having on our health.
But why are these foods so addictive?
Here to help us identify the ultra-processed parts of our diet are Professor Tim Spector and Dr. Chris van Tulleken.
🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Free resources from ZOE:
- Live Healthier: Top 10 Tips From ZOE Science & Nutrition
- Gut Guide - for a healthier microbiome in weeks
- MenoScale Calculator - learn about your symptoms
📚 Books from our ZOE Scientists:
- Food For Life by Prof. Tim Spector
- Every Body Should Know This by Dr Federica Amati
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
Simple ways to improve gut health | Dr. Karan Rajan
Your body has two brains. And your second brain is your gut. Many think the “gut” is only the stomach - but it’s a network of organs, working together to regulate many different areas of health. When almost half of us suffer with gastrointestinal issues, learning how these organs interact is vital to improving symptoms.
On this episode, we’re joined by Dr Karan Rajan. When Karan’s not teaching his 10 million social media followers about common medical myths, he’s an NHS surgeon, operating on people’s bowels. Karan will reveal how our GI issues impact way more than just our poo.
Today, we explore how the gut and brain are connected, the lifestyle factors causing gut health issues and why it’s so hard for doctors to understand IBS.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes:
00:00 Your second brain is in your gut
01:39 Quickfire questions
03:50 Why your gut is more than your stomach
05:41 Why is digestion so important?
08:23 How your nervous system impacts gut health
12:17 Common ways we irritate our gut microbiome
17:11 Antibiotics and gut health
23:30 Why gut health starts at birth
27:25 The mystery of IBS
30:19 IBS vs IBD
35:07 Why is bowel cancer on the rise?
37:19 How to keep your gut happy
41:32 Do probiotic supplements work?
45:48 Why fermented foods are so powerful
48:01 Can good gut health improve mental health?
49:30 How often should you go to the toilet?
54:50 Should we hold in farts?
Get Karan's book 'This Book Could Save Your Life' here
Mentioned in this episode:
- Worldwide Prevalence and Burden of Functional Gastrointestinal Disorders, Results of Rome Foundation Global Study (2021), published in Gasteroenterology
- IBS Facts and Statistics, published by International Foundation for Gastrointestinal Disorders
- Epidemiological analysis reveals a surge in inflammatory bowel disease among children and adolescents: A global, regional, and national perspective from 1990 to 2019 – insights from the China study (2023, published by Journal of Global Health
Other ZOE Science & Nutrition episodes you might like:
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: Is honey really better than sugar? | Dr. Sarah Berry
Today, we’re discussing sugar. It's well known that too much sugar is bad news. But for those of us with a sweet tooth, could swapping in natural sugar alternatives like honey be a healthier way to satisfy our cravings?
Or are we jumping out of the frying pan and into the fire?
Professor Sarah Berry is here to explain the science of sugar.
🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
- Food For Life by Prof. Tim Spector
- Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
- Live Healthier: Top 10 Tips From ZOE Science & Nutrition
- Gut Guide - for a healthier microbiome in weeks
- MenoScale Calculator - learn about your symptoms
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
Which chocolate is the healthiest? | Spencer Hyman and Prof. Sarah Berry
Humans have been in love with chocolate for thousands of years. But not all chocolate is created equal, both in terms of health and taste. In this episode, chocolate expert Spencer Hyman and Professor Sarah Berry will take us on a trip into cacao. They’ll teach us what distinguishes good chocolate from bad chocolate and how we can beat our impulse to binge.
Spencer breaks down how to produce craft chocolate. In six steps he will show us how we get from bean to bar. Sarah shares research into the health benefits of chocolate with a focus on fibre, flavanols and theobromine. They will also look at the controversy around the association between chocolate and heart health.
🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes:
00:00 Can chocolate be healthy?
01:32 Quickfire questions
03:37 From cacao bean to chocolate bar
05:30 What is cocoa butter?
08:03 Healthy chemicals in chocolate
09:19 Is chocolate healthier than other treats?
14:16 Why chocolate melts in your mouth
16:20 Chocolate and cholesterol
23:30 Why savouring flavour improves health
23:25 Can we trust the chocolate industry?
33:00 Is mainstream chocolate healthy?
40:30 The unhealthiest ingredient in chocolate
43:45 Craft chocolate tasting session
44:45 How to make your chocolate last longer
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: How to heal your gut health after taking antibiotics | Prof. Tim Spector
Today, we’re discussing Antibiotics. These incredible medicines target bacterial infections and save countless lives, but they don’t discriminate - killing off our good bacteria and impacting our gut health too.
Some experts suggest probiotics as a solution. But do they really help? And can fermented foods be the answer to reversing the damage to your gut microbiome?
Professor Tim Spector and Dr Will Bulsiewicz are here to help you understand what to do to boost your gut health after taking antibiotics.
🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
- Food For Life by Prof. Tim Spector
- Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
- Live Healthier: Top 10 Tips From ZOE Science & Nutrition
- Gut Guide - for a healthier microbiome in weeks
- MenoScale Calculator - learn about your symptoms
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
Seed oils are not ‘evil’ - they could lower your risk of disease | Prof. Sarah Berry
The internet is panicking that seed oils cause inflammation and disease. Yet, they're everywhere. Canola, sunflower, safflower oil - these are all seed oils.
So why is there so much fear? And are any of the accusations true?
In this episode, we unpack the science of seed oils. With Professor Sarah Berry's expertise, we simplify what seed oils are, what the latest science says and why countless videos online say they’re toxic.
Sarah Berry is a professor in the Department of Nutritional Sciences at King's College London and Chief Scientist at ZOE. She reveals the surprising truth about seed oils and tips to navigate a world full of them.
🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes
00:00 Seed oils are in everything
02:07 Quickfire questions
03:29 What is seed oil?
05:31 Are seed oils full of chemicals?
10:41 Why are seed oils everywhere?
12:46 3 types of fat you should understand
19:32 Are seed oils toxic?
24:03 Is omega 6 dangerous?
26:57 These fats reduce disease risk
29:24 Key seed oil science
37:15 Are seed oils unnatural?
44:57 Seed oil vs palm oil
49:50 Is it safe to cook with seed oil?
Books by our ZOE Scientists
- Every Body Should Know This by Dr Federica Amati
- Food For Life by Prof. Tim Spector
- Fibre Fuelled by Dr Will Bulsiewicz
Free resources from ZOE:
- Live Healthier: Top 10 Tips From ZOE Science & Nutrition
- Gut Guide - for a healthier microbiome in weeks
- MenoScale Calculator - learn about your symptoms
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: How much coffee is bad for your health? | Prof. Tim Spector and James Hoffmann
Today, we’re discussing the health benefits and potential harms of the world’s most popular drink - Coffee.
We drink 2 billion cups of the stuff every day. But how much coffee is bad for your health?
Coffee expert James Hoffmann and leading scientist Prof. Tim Spector are here to help us understand.
🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
- Food For Life by Prof. Tim Spector
- Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
- Live Healthier: Top 10 Tips From ZOE Science & Nutrition
- Gut Guide - for a healthier microbiome in weeks
- MenoScale Calculator - learn about your symptoms
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
Davina McCall: Make this choice every day to reduce menopause symptoms
Half of the world’s population will go through menopause. Yet research shows that a large proportion of women do not feel informed and equipped for menopause. In this episode, we reveal the results of a brand new study that highlight the impact of diet on menopause symptoms.
Davina McCall is a British household name and much-loved TV presenter on a mission to change this. Her 2022 book Menopausing provided a roadmap for women to be fearless in tackling this stage of life. She has her own very personal menopause story and today, she shares it with us.
Together with ZOE’s Chief Scientist, Prof. Sarah Berry, we’re having an honest and open conversation about perimenopause and menopause.
🤲 MenoScale Calculator - Track your menopause symptoms with our free tool 👉 zoe.com/menoscale
🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST
Follow ZOE on Instagram here.
Timecodes
00:00 Every woman goes through this
02:20 Quickfire questions
04:25 Davina’s menopause experience
14:16 What happens during menopause
15:20 The impact of estrogen decline
17:40 How long does perimenopause last?
18:30 Is there a blood test for menopause?
24:20 What menopause symptoms are most common?
32:35 Does everyone get symptoms?
35:54 Does menopause increase disease risk?
39:15 Should you consider HRT?
45:30 Davina’s life changing experience
47:40 ZOE’s new study on diet and menopause
52:33 Can ZOE membership improve menopause symptoms?
54:26 Can supplements improve menopause symptoms?
56:21 Gut microbiome health in perimenopause
58:26 Davina’s tips for exercise in menopause
Free resources from ZOE:
- Live Healthier: Top 10 Tips From ZOE Science & Nutrition
- Gut Guide - for a healthier microbiome in weeks
- MenoScale Calculator - learn about your symptoms
Mentioned in this episode:
- Menopause is associated with postprandial metabolism, metabolic health and lifestyle: The ZOE PREDICT study (2022), published in eBioMedicine
- Sex and Menopausal Status Modulate the Impact of Meal Timing on Postprandial Glucose: Data From the ZOE PREDICT 1 Study (2024), published in Current Developments in Nutrition
- Management of menopause: a view towards prevention (2022), published in The Lancet: Diabetes and Endocrinology
- Menopause: a cardiometabolic transition (2022), published in The Lancet: Diabetes and Endocrinology
- Treating menopause — MHT and beyond (2022), published in Nature
- The Menopause Transition: Signs, Symptoms, and Management Options (2020), published in The Journal of Clinical Endocrinology & Metabolism
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: How to pick the right bread for your health | Prof. Tim Spector and Vanessa Kimbell
Bread has been a staple of our diet for literally thousands of years.
Around the world, millions of us start the day with a slice of toast, enjoy a sandwich for lunch, or tuck into a burger bun for dinner.
But all bread is not baked equal. Professor Tim Spector and Vanessa Kimbell are here to help you choose the right type for your health.
🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
- Food For Life by Prof. Tim Spector
- Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
- Live Healthier: Top 10 Tips From ZOE Science & Nutrition
- Gut Guide - for a healthier microbiome in weeks
- MenoScale Calculator - learn about your symptoms
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
How to eat 30 plants this week | Hugh Fearnley-Whittingstall and Prof. Tim Spector
Thirty plants this week, think you could do it? It might sound a lot, but it’s easier than you think. Fruit, veg, nuts, seeds, even coffee all count as plants.
Legendary chef Hugh Fearnley-Whittingstall joins us to share tips on eating more plants. Hugh’s new book ‘How to Eat 30 Plants a Week’ explores the wild world of legumes, grains, herbs and beyond. He explains that getting your thirty plants each week can be simple, fun and delicious.
Joining Hugh is Tim Spector - professor of genetic epidemiology at King’s College London and ZOE’s scientific co-founder. Tim explains why our gut microbiome loves plants, highlighting the importance of polyphenols, healthy fats and fiber.
You’ll finish this episode inspired, empowered and likely... hungry.
🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes
00:00 Thirty plants every week?
01:57 Quickfire questions
05:04 What happens when we digest plants?
08:43 Why are plants so different?
11:28 Why eating the rainbow is important
18:42 Why 30 plants?
22:13 How much fiber should you eat a day?
25:53 The science that proves the power of plants
32:00 How to get more plants in your diet
34:45 How to get more plants on-the-go
38:36 Plant-based cooking made simple
46:45 Are dried and frozen plants just as nutritious?
47:51 How does cooking affect plants
48:56 What to do with your leftovers
49:44 Do mushrooms count as plants?
51:06 How important is organic food?
55:40 Hugh’s showstopper dish
57:16 Surprise taste-test from Hugh’s garden
Books
Free resources from ZOE:
- Live Healthier: Top 10 Tips From ZOE Science & Nutrition
- Gut Guide - for a healthier microbiome in weeks
- MenoScale Calculator - learn about your symptoms
Mentioned in today's episode
- American Gut: an Open Platform for Citizen Science Microbiome Research (2018), published in mSystems from American Society of Microbiology
- Could you eat 30 plant-based foods a week? (2021), published by World Cancer Research Fund
- Adults Meeting Fruit and Vegetable Intake Recommendations — United States (2019), published by Centers for Disease Control & Prevention
- Why 5 A Day? (2022), published by NHS
- Increasing fruit and vegetable consumption to reduce the risk of noncommunicable diseases (2023), published by WHO
- Fruit and vegetable consumption and incident breast cancer: a systematic review and meta-analysis of prospective studies (2021) published by British Journal of Cancer
- Consumption of Plant Seeds and Cardiovascular Health: Epidemiological and Clinical Trial Evidence (2013), published by Circulation
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: Is snacking really that bad? | Prof Tim Spector and Prof Sarah Berry
You’ve probably heard conflicting advice on how often to eat. I know I have. And have you ever wondered about the evidence behind eating 3 meals a day? Could 2, or 5 meals actually be healthier?
Professors Tim Spector and Sarah Berry join me to share some unexpected insights and practical advice to help you base your snacking habits in the latest science.
Learn how your body responds to food 👉 zoe.com/podcast for 10% off
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
- Food For Life by Prof. Tim Spector
- Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
- Live Healthier: Top 10 Tips From ZOE Science & Nutrition
- Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
Blood sugar hacks to give you more energy | Glucose Goddess Jessie Inchauspé and Prof. Tim Spector
Why do some people feel fine eating lots of carbs when others feel energy slumps? Is blood sugar to blame?
In this episode, we learn why blood sugar varies so much between people, and the tools to manage these levels.
Tim Spector and Jessie Inchauspé (aka the Glucose Goddess) will discuss the latest science around glucose control, what the cool new device on the block – the CGM – can tell us and why blood sugar levels are only one part of the picture of our health.
Jessie is a bestselling author and science communicator with a community of over 5 million followers. Tim is a professor of epidemiology at King’s College London and ZOE’s scientific co-founder.
🥑 Learn how your body responds to food 👉 zoe.com/podcast for 10% off
🌱 Try our new plant based wholefood supplement - Daily 30
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes:
00:00 Introduction
01:14 Quickfire questions
02:39 What is glucose?
07:50 What are blood sugar spikes?
09:15 Are lots of spikes dangerous?
10:45 What happens when your blood sugar spikes?
14:03 Should I worry about blood sugar levels?
15:11 HbA1c and fasting glucose explained
19:30 What are CGMs?
23:24 How breakfast impacts the rest of your day
29:07 Eat these foods first
33:12 Can physical activity reduce spikes?
35:46 How gut microbiome and blood fat play a role
41:39 The risks of ultra-processed foods
Find more from Jessie at glucosegoddess.com
Books by our ZOE Scientists:
- Every Body Should Know This by Dr Federica Amati
- Food For Life by Prof. Tim Spector
- Fibre Fuelled by Dr Will Bulsiewicz
Free resources from ZOE:
- Live Healthier: Top 10 Tips From ZOE Science & Nutrition
- Gut Guide - for a healthier microbiome in weeks
Studies relevant to this episode:
- CGMap: Characterizing continuous glucose monitor data in thousands of non-diabetic individuals. (2023) published in Cell Metabolism.
- Dose–response relationship between genetically proxied average blood glucose levels and incident coronary heart disease in individuals without diabetes mellitus. (2021) published in Diabetologia.
- Optimised Glucose “Time in Range” Using Continuous Glucose Monitors in 4,805 Non-Diabetic Individuals Is Associated With Favourable Diet and Health: The ZOE PREDICT Studies. (2022). published in Current Developments in Nutrition.
- Normal Fasting Plasma Glucose Levels and Type 2 Diabetes in Young Men (2005). published in NEJM
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: Why nuts make you healthier | Professor Sarah Berry
Today we’re discussing Nuts. If you’ve heard that nuts are bad for you because they’re full of fat, then, you’re in for a surprise. Professor Sarah Berry has led large scale human studies to uncover how nuts affect our health. And she’s here to tell us the healthiest way to incorporate them into your diet.
She'll also tell us about a new discovery that’ll help when you’re reading the nutrition information on the back of a nut packet.
Learn how your body responds to food 👉 zoe.com/podcast for 10% off
🌱 Try our new plant based wholefood supplement - Daily 30
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
- Food For Life by Prof. Tim Spector
- Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
- Live Healthier: Top 10 Tips From ZOE Science & Nutrition
- Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
Why one in ten children have a food allergy | Dr. Gideon Lack
Allergies are on the rise in both infants and adults. Many are calling it an epidemic. Allergies can limit your diet, cause irritation, and in some cases be life threatening.
In today’s episode, we discuss the evidence suggesting that our gut plays a key role in protecting us from food allergies.
Professor Gideon Lack tells us how we can reduce the risk of allergies developing in children. Gideon also shares innovative ways to treat allergies and significantly reduce the risk of death.
Gideon is Professor of Paediatric Allergy at King’s College London. His groundbreaking studies into allergies have reversed the official medical advice of multiple countries.
🥑 Learn how your body responds to food 👉 zoe.com/podcast for 10% off
🌱 Try our new plant based wholefood supplement - Daily 30
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes
00:00 Allergies are on the rise
01:30 Quickfire questions
05:02 Allergies vs intolerances
06:48 Do allergies only develop in childhood?
11:18 Why allergic reactions happen
15:33 Hay fever and asthma
18:28 How to spot birch pollen allergy
19:58 Which allergies do children develop?
26:50 Gideon’s light bulb moment
32:16 Does eczema play a role?
36:36 The importance of the gut microbiome
45:08 How to protect your baby
50:05 Skin and allergies
54:06 Should nuts be banned on planes?
57:49 The truth about airborne allergens
Books by our ZOE Scientists:
- Every Body Should Know This by Dr Federica Amati
- Food For Life by Prof. Tim Spector
- Fibre Fuelled by Dr Will Bulsiewicz
Free resources from ZOE:
- Live Healthier: Top 10 Tips From ZOE Science & Nutrition
- Gut Guide - for a healthier microbiome in weeks
Studies related to today’s episode:
- Self-Reported Prevalence of Allergies in the USA and Impact on Skin—An Epidemiological Study on a Representative Sample of American Adults, published in International Journal of Environmental Research and Public Health
- Trends in Allergic Conditions Among Children: United States, 1997–2011, published by US National Center for Health Statistics
- Early exposure hypothesis: where are we now? published in Clinical and Translational Allergy
- Randomized Trial of Peanut Consumption in Infants at Risk for Peanut Allergy, published in New England Journal of Medicine
- Randomized Trial of Introduction of Allergenic Foods in Breast-Fed Infants, published in New England Journal of Medicine
- Birch Pollen Immunotherapy by Consumption of Apples, published by AppleCare Project, Interreg Italy Austria
- Food allergy and the gut, published in Nature Reviews Gastroenterology & Hepatology
Have feedback or a topic you'd like us to cover? Let us know here
Episode transcripts are available here
Recap: How to do intermittent fasting properly | Gin Stephens and Professor Tim Spector
Today we discuss intermittent fasting with Professor Tim Spector, and Gin Stephens, New York Times best selling author of Fast. Feast. Repeat.
As many of you long term listeners will know, ZOE ran the world’s largest ever study on intermittent fasting. We know a lot of you are interested in the potential benefits. I’m talking about improved blood sugar control, heart health, and mood.
But practically, how do you get started with fasting?
Learn how your body responds to food 👉 zoe.com/podcast for 10% off
🌱 Try our new plant based wholefood supplement - Daily 30
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
- Food For Life by Prof. Tim Spector
- Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
- Live Healthier: Top 10 Tips From ZOE Science & Nutrition
- Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
How to lower cholesterol in 10 days | Prof. Sarah Berry
Forty percent of people in the UK and US have high cholesterol. Knowing how to lower it can be confusing. In today’s episode, we simplify the science of cholesterol, drawing from ZOE’s 2021 PREDICT study, which explored its link to the gut microbiome.
Dr. Sarah Berry explains the differences between ‘good’ and ‘bad’ cholesterol, discusses how cholesterol can impact your health, and shares tips on maintaining healthy cholesterol levels.
Sarah is a professor in the Department of Nutritional Sciences at King's College London and Chief Scientist at ZOE. She is also the lead nutritional scientist on the PREDICT program.
🥑 Learn how your body responds to food 👉 zoe.com/podcast for 10% off
🌱 Try our new plant based wholefood supplement - Daily 30
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes
00:00 Introduction
01:40 Quickfire questions
04:01 What is cholesterol?
05:50 LDL vs HDL cholesterol
11:35 How diet affects cholesterol
13:55 Which fats should you increase?
16:00 Why do some people have high LDL levels?
18:40 The gut microbiome and cholesterol
20:37 What is ApoB?
24:00 Why don’t all doctors measure ApoB?
25:50 Why triglycerides matter to your health
29:30 Triglycerides and post-meal responses
30:45 Which foods can help lower cholesterol?
33:20 Saturated fat explained
35:30 How refined carbs affect cholesterol
39:50 Can you trust ‘low fat’ food labels?
41:15 The benefits of whole grain carbohydrates and fibre
45:03 Sarah’s personal view on statins
48:13 Cholesterol levels in postmenopausal women
Books by our ZOE Scientists:
- Every Body Should Know This by Dr Federica Amati
- Food For Life by Prof. Tim Spector
- Fibre Fuelled by Dr Will Bulsiewicz
Free resources from ZOE:
- Live Healthier: Top 10 Tips From ZOE Science & Nutrition
- Gut Guide - for a healthier microbiome in weeks
Mentioned in today's episode
- What are triglycerides and why do you need them
- Does variation in serum LDL-cholesterol response to dietary fatty acids help explain the controversy over fat quality and cardiovascular disease risk? Atherosclerosis VOL 328
- Determination of variability in serum low-density lipoprotein cholesterol response to the replacement of dietary saturated fat with unsaturated fat, Proceedings of the Nutrition Society.
- Dietary saturated fat and cholesterol: cracking the myths around eggs and cardiovascular disease, J Nutr Sci. 2023
- The effects of probiotics on total cholesterol, Medicine (Baltimore)
- Microbiome connections with host metabolism and habitual diet from 1,098 deeply phenotyped individuals (Zoe’s PREDICT study)
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: How dairy impacts your health: according to the science | Prof. Tim Spector & Prof. Sarah Berry
There seem to be good arguments for and against eating dairy.
But how do we know what to listen to? Well at Zoe, we consult the latest research to draw our conclusions.
In this episode, our two resident professors join us to unpack what the science says about dairy and your health.
Learn how your body responds to food 👉 zoe.com/podcast for 10% off
🌱 Try our new plant based wholefood supplement - Daily 30
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
- Food For Life by Prof. Tim Spector
- Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
- Live Healthier: Top 10 Tips From ZOE Science & Nutrition
- Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
Olive oil: How to unlock health benefits | Prof. Tim Spector & Elizabeth Berger
Olive oil could transform your health. It regulates blood sugar, helps with weight management and prevents long-term disease. That is if it's the right kind of olive oil.
Distributor of the world’s finest olive oils, Elizabeth Berger, and Professor Tim Spector discuss its health benefits, debunk myths, and explain how storage and cooking can affect nutritional value.
In today's episode, we learn how to get the most from olive oil, why choosing the right olive oil is crucial and the significant antioxidant and anti-inflammatory benefits of this kitchen staple.
Elizabeth Berger is the founder of Frantoi, which works with growers and millers across Italy to harvest exceptional extra virgin olive oils. Tim Spector is a true olive oil evangelist, as well as one of the world’s top 100 most-cited scientists and ZOE's scientific co-founder.
Learn how your body responds to food 👉 zoe.com/podcast for 10% off
🌱 Try our new plant based wholefood supplement - Daily 30
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram
Timecodes
00:00 Introduction
01:05 Quick fire questions
03:15 How is olive oil made?
04:25 The 4 grades of olive oil
11:20 Olive oil in Mediterranean diets
13:15 The science behind healthy olive oil
16:35 Why we need healthy fats
21:05 What are polyphenols?
23:06 Extra virgin vs regular olive oil
27:03 Is there food industry misinformation about olive oil?
25:55 The power of seasonal eating
26:50 The best time to buy olive oil
28:00 The biggest myths about olive oil
31:25 How to properly store olive oil
33:00 How long do the health benefits last?
39:10 Is it safe to cook with extra virgin olive oil?
42:55 Tasting session of 3 extra virgin oils
55:10 How to identify high-quality olive oil
57:30 Tips to get more olive oil in your diet
Books by our ZOE Scientists:
- Every Body Should Know This by Dr Federica Amati
- Food For Life by Prof. Tim Spector
- Fibre Fuelled by Dr Will Bulsiewicz
Free resources from ZOE:
- Live Healthier: Top 10 Tips From ZOE Science & Nutrition
- Gut Guide - for a healthier microbiome in weeks
Mentioned in today's episode
- Is Extra Virgin Olive Oil the Critical Ingredient Driving the Health Benefits of a Mediterranean Diet?, published in Nutrients 2023
- Is There More to Olive Oil than Healthy Lipids?, published in Nutrients 15
- Protective effects of oleic acid and polyphenols in extra virgin olive oil on cardiovascular diseases, published in Food Science and Human Wellness
- Only virgin type of olive oil consumption reduces the risk of mortality, published in European Journal of Clinical Nutrition volume 77
- Extra-virgin olive oil and the gut-brain axis: influence on gut microbiota, mucosal immunity, and cardiometabolic and cognitive health, published in Nutrition Reviews
- What do polyphenols do, and where can I find them?, published by ZOE
- What is fat, and how much do you need?, published by ZOE
- Evaluation of Chemical and Physical Changes in Different Commercial Oils during Heating, published by Acta Scientific Nutritional Health
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: What Prof. Tim Spector got wrong about Mushrooms and UPFs
While researching for his bestselling book, Food for Life, Tim dug deep into the new science around UPFs. We used to think they were unhealthy because of their high salt, fat and sugar levels. But there’s much more to the story.
Tim helps us navigate our UPF-filled grocery stores to eat healthier, and explains what he got wrong about a food group he'd previously overlooked... the humble mushroom.
Learn how your body responds to food with ZOE 👉 start here
📚 Books from our ZOE Scientists:
- Food For Life by Prof. Tim Spector
- Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
- Live Healthier: Top 10 Tips From ZOE Science & Nutrition
- Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
Why are young people getting colon cancer? | Dr. Andy Chan
Rates of colorectal cancer have declined in people over 65 but doubled among people under 50 in the last few decades. By 2030 it’s expected to be the leading cancer-related death in this age group.
In today’s episode, gastrointestinal cancer and prevention specialist, Dr. Andy Chan, explains how changes in the gut microbiome could be to blame.
Dr. Chan discusses the critical role your diet plays in cancer risk, how your gut microbiome can influence the development of colon cancer and the steps you can take to lower your risk.
Dr. Andy Chan is a Professor of Medicine at Harvard Medical School and Program Director for Gastroenterology training at Massachusetts General Hospital.
Learn how your body responds to food 👉 zoe.com/podcast for 10% off
🌱 Try our new plant based wholefood supplement - Daily 30
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes:
00:00 Introduction
04:00 What is colon cancer?
05:20 How does cancer develop?
08:50 How common is colon cancer?
11:00 Demographics and shifting trends
14:00 Leading cause of cancer death for men under 50
15:32 Why are cancer rates rising in younger people
17:10 The role of diet and obesity
19:40 Does alcohol have an impact?
21:10 What is metabolic health and why does it matter?
25:10 Gut health and colon cancer
27:50 Evidence from animal studies
33:43 Why overuse of antibiotics can be harmful
38:15 Screening recommendations and methods
44:40 Can changing your diet reduce risk?
49:50 Should we avoid red meat?
53:28 Does physical activity reduce risk?
Books by our ZOE Scientists:
- Every Body Should Know This by Dr Federica Amati
- Food For Life by Prof. Tim Spector
- Fibre Fuelled by Dr Will Bulsiewicz
Free resources from ZOE:
- Live Healthier: Top 10 Tips From ZOE Science & Nutrition
- Gut Guide - for a healthier microbiome in weeks
Mentioned in today’s episode:
- Influence of the Gut Microbiome, Diet, and Environment on Risk of Colorectal Cancer, from Gastroenterology
- Reducing Risk for Colorectal Cancer, from Center for Disease Control & Prevention
- Colorectal cancer statistics, 2017, from CA Cancer Journal
- Association Between the Sulfur Microbial Diet and Risk of Colorectal Cancer, from Gastroenterology and Hepatology
- Fusobacterium nucleatum and colorectal cancer: From phenomenon to mechanism, from Frontiers in Cellular and Infection Microbiology
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: Exercise and your blood sugar | Prof. Javier Gonzalez
Let's take control of our blood sugar. We’ll dive into a conversation with Professor of Human Physiology, Javier Gonzalez. He explains which exercises can reduce your blood sugar spikes and dips - which will have a positive impact on your long term health. And don’t worry, you don’t have to become an Olympic Weightlifter to do it.
Learn how your body responds to food with ZOE 👉 start here
📚 Books from our ZOE Scientists:
- Food For Life by Prof. Tim Spector
- Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
- Live Healthier: Top 10 Tips From ZOE Science & Nutrition
- Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
Plant protein and strength: all you need to know | Simon Hill & Dr. Will Bulsiewicz
Did you know you can build muscle just as effectively with plant protein as with animal protein?
In this episode, nutritionist Simon Hill, and board-certified gastroenterologist Dr Will Bulsiewicz, explain how our bodies use protein to build muscle and highlight the health benefits of plant proteins, such as reducing the risk of heart disease, type-2 diabetes, and hypertension.
In today’s episode, Simon and Will debunk common myths about protein and discuss the broader benefits of plant proteins, including improved gut health and reduced chronic disease risk.
Learn how your body responds to food 👉 zoe.com/podcast for 10% off
🌱 Try our new plant based wholefood supplement - Daily 30
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes
00:00 Introduction
06:20 What is protein?
08:01 Essential amino acids explained
09:30 The role of protein in building muscle
11:00 Why muscles matter
12:05 Optimising protein intake for health
14:30 Protein and healthy aging
15:48 Best sources of protein
21:35 Animal vs plant protein sources
28:35 How to achieve fitness goals with plant protein
33:45 Which plants have high levels of protein?
38:07 Is gut health linked to muscle mass?
40:35 How to introduce more plant-based foods into your meals
44:54 New Harvard study on protein intake and healthy ageing
47:55 How much protein is in eggs and dairy?
51:24 Concerns about ultra-processed foods
Books
- Buy Simon's book The Proof Is In The Plants
- Buy Will’s book Fiber Fueled
Free resources from ZOE:
- Live Healthier: Top 10 Tips From ZOE Science & Nutrition
- Gut Guide - for a healthier microbiome in weeks
Mentioned in today's episode
- Effects of Consuming Ounce-Equivalent Portions of Animal- vs. Plant-Based Protein Foods, published in Nutrients 2023
- Improving the bioavailability of nutrients in plant foods at the household level, published in PNS
- Pre- versus post-exercise protein intake has similar effects on muscular adaptations, published in Peer J
- Vegan and Omnivorous High Protein Diets Support Comparable Daily Myofibrillar Protein Synthesis Rates and Skeletal Muscle Hypertrophy in Young Adults, published in The Journal of Nutrition
- A mycoprotein-based high-protein vegan diet supports equivalent daily myofibrillar protein synthesis rates compared with an isonitrogenous omnivorous diet in older adults: a randomised controlled trial, published in British Journal of Nutrition
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: Improve blood vessel health to slow aging | Dr William Li
Today we’re finding out how to improve blood vessel health with New York Times best selling author, Dr. William Li.
Dr. Li has some simple steps we can take to not only slow down the deterioration of our blood vessels, but also to reduce any existing blockages that we may, or may not yet know about.
Learn how your body responds to food with ZOE 👉 start here
📚 Books from our ZOE Scientists:
- Food For Life by Prof. Tim Spector
- Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
- Live Healthier: Top 10 Tips From ZOE Science & Nutrition
- Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
Hidden health risk? The truth about emulsifiers with Dr. Federica Amati
Emulsifiers are common in our diets, enhancing the texture, appearance and shelf life of many foods. But are they safe?
In today’s episode, Jonathan and Federica uncover the surprising truth about emulsifiers in our food. We learn the science behind emulsifiers, their impact on health, and the rising concerns over there extensive use in ultra-processed foods.
Dr Federica Amati is a King’s College London researcher and a registered nutritionist. She is also a 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.
Learn how your body responds to food 👉 zoe.com/podcast for 10% off
🌱 Try our new plant based wholefood supplement - Daily 30
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes
00:00 Introduction
01:10 What are emulsifiers doing in our food?
02:15 How common are emulsifiers in our food?
02:52 What to look out for on packaging
03:55 What are emulsifiers made from?
04:36 How emulsifiers work
09:50 Are emulsifiers bad for us?
10:40 Emulsifiers and our gut health
11:50 New risks emerging from human studies
14:50 How to reduce emulsifiers in your diet
Buy Federica’s book: Every Body Should Know This
Free resources from ZOE:
- Live Healthier: Top 10 Tips From ZOE Science & Nutrition
- Gut Guide - for a healthier microbiome in weeks
Mentioned in today’s episode:
- Food additive emulsifiers: a review of their role in foods, Nutrition Reviews
- Emulsifiers Impact Colonic Length in Mice and Emulsifier Restriction is Feasible in People with Crohn’s Disease, Nutrients 2020
- Food Additive Emulsifiers and Their Impact on Gut Microbiome, Permeability, and Inflammation, Journal of Crohn's and Colitis
- Bacterial Overgrowth and Inflammation of Small Intestine After Carboxymethylcellulose Ingestion in Genetically Susceptible Mice, Inflammatory Bowel Diseases
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Recap: The top foods high in pesticides | Prof. Tim Spector
Today we’re talking about pesticides. More specifically, about the surprising levels of pesticides found in some common foods.
Professor Tim Spector is here to tell us how to avoid giving these to our families.
Learn how your body responds to food with ZOE 👉 start here
📚 Books from our ZOE Scientists:
- Food For Life by Prof. Tim Spector
- Every Body Should Know This by Dr Federica Amati
Mentioned in the episode:
Dirty Dozen and Clean 15
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
Can NASA research help fight cancer? | Dr Jessica Scott
What do astronauts and cancer patients have in common?
Jonathan explores this fascinating connection with Dr. Jessica Scott, learning how six decades of NASA research is being used to help the recovery of cancer survivors. New research challenges the traditional notion that you should rest during cancer treatment. Instead, Jessica’s studies into exercise could hold the key to a long and healthy life post-diagnosis.
Dr Jessica Scott started her career at NASA where she spent 7 years designing exercise programs for astronauts in outer space. Now, as the principal investigator at the world-leading Memorial Sloan Kettering Cancer Center, she is using her unique skillset in the fight against cancer.
Learn how your body responds to food 👉 zoe.com/podcast for 10% off
Follow ZOE on Instagram.
Timecodes:
00:00 Introduction
01:32 Quickfire questions
03:10 Health challenges for astronauts
07:19 Impact of exercise on astronauts
10:43 NASA’s exercise program
14:28 Transition to cancer research
15:40 Exercise and cancer treatment
17:10 Side effects of cancer treatments
23:13 Studies on the benefit of exercising alongside cancer treatment
26:27 Tailoring exercise to the individual
28:10 Global perspectives on exercising alongside cancer treatment
29:47 Understanding different types of exercise
33:26 Implementing NASA's non-linear exercise training techniques
41:04 The next steps for Jessica’s research
42:45 Episode summary
Books by our ZOE Scientists:
- Every Body Should Know This by Dr Federica Amati
- Food For Life by Prof. Tim Spector
- Fibre Fuelled by Dr Will Bulsiewicz
Studies related to today’s episode:
- Cancer Survivorship Statistics from The National Cancer Institute https://cancercontrol.cancer.gov/ocs/statistics#stats
- Multisystem Toxicity in Cancer: Lessons from NASA’s Countermeasures Program from The National Library of Medicine https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7380275/
- A randomised trial comparing the effects of moderate versus moderate to high-intensity aerobic training in women with operable breast cancer from The National Library of Medicine https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2965727/
- Effects of exercise countermeasures on multisystem function in long duration spaceflight astronauts from The National Library of Medicine https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9898566/
- Cardiovascular Disease Risk Among Cancer Survivors: The Atherosclerosis Risk In Communities (ARIC) Study from The National Library of Medicine https://pubmed.ncbi.nlm.nih.gov/35772913/
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Obesity and the new science of weight loss | Dr. Louis J Aronne
Obesity is a physiological condition that can be managed with the right education and treatment.
In today's episode, Dr. Louis J. Aronne, a leading expert in obesity research, sheds light on the science behind weight management and obesity treatment.
Dr. Aronne dives into groundbreaking weight loss medications. He also explores how lifestyle and eating habits affect long-term health and why medications combined with dietary changes can unlock transformative results.
Louis J. Aronne, M.D. is a leading authority on obesity and its treatment. He’s a former president of The Obesity Society, which publishes the peer-reviewed scientific journal Obesity, of which Dr. Aronne is an associate editor. He has also authored more than 60 papers and book chapters on the topic.
🌱 Try our new plant based wholefood supplement - Daily 30
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Learn how your body responds to food 👉 zoe.com/podcast for 10% off
Follow ZOE on Instagram.
Timecodes
00:00 Introduction
01:01 Quickfire questions
03:51 What is obesity?
05:06 What’s the difference between overweight and obesity?
07:38 Why has there been such a quick rise in obesity?
10:55 Why it’s not just a lack of willpower
13:50 The complexity of weight regulation
15:54 What is Leptin and why is it so important for weight control?
19:51 The brain’s role in weight regulation
20:36 Curing obesity in animal studies
22:29 Why hunter-gatherers did not gain weight
23:58 Natural experiments in weight gain and loss
26:01 How medications can cause weight gain
28:42 The impact of calorie restriction diets
30:13 Reducing diabetes risk through weight loss
34:10 Research into medications as a tool for weight loss
38:36 How well do weight loss drugs work?
41:38 The future of weight loss drugs
43:51 Will you regain the weight if you stop taking weight loss drugs?
48:08 Can obesity be avoided without the use of drugs?
49:42 Concerns about weight loss drugs
Books by our ZOE Scientists:
- Every Body Should Know This by Dr Federica Amati
- Food For Life by Prof. Tim Spector
- Fibre Fuelled by Dr Will Bulsiewicz
Mentioned in today's episode:
- Persistent metabolic adaptation 6 years after "The Biggest Loser" competition in Obesity
- The Finnish diabetes prevention study (DPS) in Diabetes Care
- The National Diabetes Prevention Program of the Centers for Disease Control and Prevention (CDC)
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Fix your body clock to improve long term health with Prof. Satchin Panda
Our modern lifestyles mean that most of us don’t live our lives in sync with our circadian rhythms, which puts our health and well-being at risk. Eating and sleeping at the right time are important tools to help us align our circadian rhythms and reduce our risk of chronic disease.
In this episode, circadian rhythm expert Prof. Satchin Panda will tell us how light and food act as master regulators of our body clock, how aligning our lifestyles with our body clock can improve our health, mood and energy levels and how to do this in practice.
Satchin is a world-leading expert in the field of circadian rhythm research. He’s associate professor at the prestigious SALK institute, he’s recipient of the Dana Foundation Award in brain and immune system imaging and he’s also the author of two best-selling books, The Circadian Code and The Circadian Diabetes Code.
Learn how your body responds to food 👉 zoe.com/podcast for 10% off
🌱 Try our new plant based wholefood supplement - Daily 30
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Timecodes:
00:00 Introduction
01:00 Quickfire questions
03:02 What are circadian rhythms?
03:48 How do we know about circadian rhythms?
04:44 Are all body parts on a 24 hour clock?
06:40 How the body enters sleep mode
09:25 What happens during sleep?
12:08 Why you’re not sleeping enough
13:30 The surprising impact of daylight savings time
17:00 Circadian rhythms aren’t just about light
19:55 The dangers of shift work
21:20 Should you go to bed at sunset?
25:40 Why should stop snacking at night
26:10 Satchin’s famous mice study
33:00 The best eating window for health
37:27 Does intermittent fasting promote better food choices?
40:40 Should you drink black coffee when you wake up?
Satchin’s books:
Books by our ZOE Scientists:
- Every Body Should Know This by Dr Federica Amati
- Food For Life by Prof. Tim Spector
- Fibre Fuelled by Dr Will Bulsiewicz
Studies referenced in today’s episode:
- Effects of 3 months of 10-h per-day time-restricted eating and 3 months of follow-up on bodyweight and cardiometabolic health in Danish individuals at high risk of type 2 diabetes: the RESET single-centre, parallel, superiority, open-label, randomised controlled trial, published in Lancet Healthy Longevity
- Neuronal reprogramming of mouse and human fibroblasts using transcription factors involved in suprachiasmatic nucleus development, published iScience
- Learning from circadian rhythm to transform cancer prevention, prognosis, and survivorship care, published in Trends Cancer
- The Untapped Potential of Circadian Timing as a Variable for Discoveries and Reproducibility, published in Cell Mol Gastroenterol Hepato
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Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Remembering Michael Mosley: 4 habits that changed his life
After the tragic news of Michael Mosley's passing, we are re-releasing our episode with him, originally released in March 2023:
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.
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Timecodes:
00:00 Tim Spector's tribute to Michael
01:01 Introduction
01:55 Quick Fire Questions
05:15 Are cold showers good for you?
06:48 How long do you need to be immersed in cold water for the benefits to work?
8:20 Can cold showers improve mental wellbeing?
11:30 Potential dangers of cold water swimming
12:45 Do cultural differences present different outcomes across the world?
13:58 Can these small stressors help us?
14:27 What is the theory behind this working?
16:15 Will this work for everyone or is this very personalized?
18:30 What effects does breathing have on your health?
19:55 How breathing exercises affect our brain
22:27 How do you keep up the breathing exercises?
23:27 ZOE app breathing exercise
25:40 Is there a difference between breathing through your nose and your mouth?
27:20 How important are plants and nature for our health?
30:25 Can exposure to nature improve things like mental health and even gut health?
32:00 Can herbs also help improve our health?
32:47 What are the benefits of exercise?
33:30 What are endo-cannibinoids?
34:41 Are preferences for exercise genetic?
36:12 Is it endorphins that make us feel good after / during exercise?
37:31 How exercise affects us is extremely personalized
39:42 How do we encourage people who don't enjoy exercise to do it?
41:13 Tips to improve your exercise routines
44:08 Are there benefits to walking downhill?
46:42 Summary
Michael Mosley’s book 'Just One Thing' is available to buy here
Episode transcripts are available here
Is plant-based meat healthy? What the research shows with Prof. Christopher Gardner
Meat consumption continues to be high in both the US and the UK. Yet many governments advise reducing meat consumption, particularly red meat, due to both environmental and health concerns.
In this episode, we delve into the sizzling world of meat alternatives. They promise sustainability, animal welfare, and better health. Buzzwords like "plant-based" and "meat-free" proudly adorn their packaging. But are they actually healthy? Or should we consider them as ultra-processed foods and avoid them?
Christopher Gardner is a Professor of Medicine at Stanford University and the Director of the Stanford Prevention Research Centre, and a world-leading expert in how the food that we eat impacts our health.
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Timecodes:
00:00 Introduction
01:25 Quickfire questions
03:50 What is a meat alternative?
05:22 What's driving the trend for more alternatives?
07:47 Should you eat less red meat?
08:38 What is in meat alternatives?
10:22 Traditional meats vs meat alternatives
13:41 Are meat alternatives ultra-processed?
14:47 Latest scientific studies
23:56 What were the findings?
29:48 Is the quality of the protein as good as real meat?
34:00 Are meat alternatives healthy?
38:53 Are whole food based meat alternatives healthier?
40:05 What are the practical tips around meat alternatives?
43:21 How do ultra-processed foods come into this?
45:23 What are other ways people can transition away from red meat?
50:33 What are the differences between bad and good quality meat?
📚 Books from our ZOE Scientists:
- Every Body Should Know This by Dr Federica Amati
- Food For Life by Prof. Tim Spector
- Fibre Fuelled by Dr Will Bulsiewicz
Studies referenced in today’s episode:
- Study With Appetizing Plantfood—Meat Eating Alternative Trial (SWAP-MEAT), published in American Journal of Clinical Nutrition.
- SWAP-MEAT Athlete (study with appetizing plant-food, meat eating alternatives trial) a randomized crossover trial, published in Nutrition Journal.
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Menstruation: Science, medicine and mythology
Periods are taboo! Despite the fact that half of the world’s population experience them. This taboo has led to countless myths around the topic. “The internet’s gynecologist” Dr. Jen Gunter is here to usher in a new era where people understand – and can advocate for – what they need as their body changes each cycle.
Jonathan is joined by Dr Sarah Berry and Dr Jen Gunter to get a better understanding of our body's behavior during the menstrual cycle. Jen will provide you with her period toolkit and offer solutions to the most common problems of modern-day period health.
Dr. Jen Gunter is a gynecologist and pain medicine physician at the Permanente Medical Group in northern California. Her books ‘The Vagina Bible’ and ‘The Menopause Manifesto’ were both New York Times bestsellers. Her 2024 book ‘Blood’ tackles the science, medicine and mythology of menstruation.
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Timecodes:
00:00 Introduction
01:26 Quickfire questions
02:31 Shame culture around menstruation
04:20 The evolution and purpose of the menstrual cycle
06:30 Menstrual cycle mechanics
11:08 Understanding heavy periods and iron deficiency
14:01 Addressing period pain and discomfort
21:39 Diet, appetite, and periods: what's the connection?
26:09 Understanding PMS and PMDD
27:55 PMS causes and symptoms
30:52 Treatment options for PMS and PMDD
31:51 Demystifying polycystic ovarian syndrome (PCOS)
35:42 The role of diet and obesity in PCOS
37:32 Advice for managing PMS
40:19 Menstrual cramps and pain management
47:08 Iron supplementation strategies
📚 Dr. Jen Gunter’s books:
📚 Books from our ZOE Scientists:
- Every Body Should Know This by Dr Federica Amati
- Recipes for a Better Menopause by Dr Federica Amati
- Food For Life by Prof. Tim Spector
Studies related to today’s episode:
- Prevalence of Iron Deficiency and Iron-Deficiency Anemia in US Females Aged 12-21 Years, 2003-2020, from the Journal of the American Medical Association
- The Role of Estrogen in Insulin Resistance: A Review of Clinical and Preclinical Data, from The American Journal of Pathology
Have feedback or a topic you'd like us to cover? Let us know here
Episode transcripts are available here.
Why dementia could start in your blood vessels with Dr. William Li
55 million people suffer dementia worldwide with numbers expected to double every 20 years. Understanding the link between our heart health and brain function is critical, illuminating the profound impact that heart health has on preventing dementia.
Dr. William Li, an expert in cardiovascular and metabolic health. He reveals how caring for our heart is not just about longevity but maintaining sharp, effective brain function as we age. His groundbreaking work has impacted more than seventy diseases including diabetes, heart disease, and obesity. Dr. Li is also a New York Times best-selling author.
In today’s episode, Dr. Li explains how simple lifestyle choices in diet, exercise and sleep can drastically shape our brain's health and stave off dementia.
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Timecodes
00:00 Introduction
01:23 Quickfire questions
03:30 Understanding dementia and Alzheimer's disease
04:50 Dementia versus ageing
06:35 The role of blood vessels in brain health
07:55 How circulation affects brain function
09:23 What causes blood clots and strokes?
11:06 The importance of maintaining healthy blood vessels
12:15 The impact of lifestyle choices on brain health
15:01 What happens in our brains when we sleep?
19:35 What is the glymphatic system?
22:40 Vascular dementia may be the most common form of dementia
24:35 The role of glucose in brain function
27:10 What causes dementia and why does it happen when we get older?
29:00 Preventing dementia with lifestyle changes
31:10 What are healthy blood vessels like?
37:50 The surprising role of EPCs in brain repair
41:30 Can you slow down or reverse dementia?
52:08 The connection between gut health and brain health
51:40 The importance of exercise for brain health
56:30 How to avoid dementia
01:01:16 The link between mental health and cardiovascular disease
📚 Dr. William Li’s books:
📚 Books from our ZOE Scientists:
Relevant studies:
- A human brain vascular atlas reveals diverse mediators of Alzheimer’s risk, published in Nature
- Heart-brain connections: Phenotypic and genetic insights from magnetic resonance images, published in Science
- Cocoa flavanol consumption improves cognitive function, blood pressure control, and metabolic profile in elderly subjects: the Cocoa, Cognition, and Aging (CoCoA) Study—a randomized controlled trial, published in The American Journal of Clinical Nutrition
Have feedback or a topic you'd like us to cover? Let us know here
Episode transcripts are available here.
How inflammation could age you with Prof. Philip Calder
Inflammation is a complicated topic. Short-term inflammation plays an essential role in fighting infections and healing injuries. But too much inflammation can be a catalyst for chronic ailments, like heart disease, type 2 diabetes, autoimmune disorders, rheumatoid arthritis, and obesity.
What we eat can influence our inflammatory responses and contribute to chronic, low-grade inflammation.
In today’s episode, Prof. Philip Calder helps us understand the science behind inflammation, how it impacts our health and what food has to do with it.
Philip is head of the School of Human Development and Health, as well as a Professor of Nutritional Immunology, in the Faculty of Medicine at the University of Southampton. He’s also an internationally recognised researcher on the metabolism and functionality of fatty acids. His work focuses on the roles of omega-3 fatty acids and the influence of diet and nutrients on immune and inflammatory responses.
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Timecodes
00:00 Introduction
01:20 Quickfire questions
02:55 The role of inflammation in immunity
05:30 Chronic inflammation and disease
08:30 How to measure inflammation
09:53 Low-grade inflammation and disease risk
12:30 What causes blood vessel inflammation?
15:23 What creates the narrowing of blood vessels?
17:20 How inflammation can cause blood clots, heart attacks and strokes
19:15 Inflammation and aging
21:40 Inflammation and lifestyle factors
25:07 Obesity and inflammation
28:45 Muscle loss and inflammation (sarcopenia)
30:52 The impact of meals, sugar and fats on inflammation
33:35 How diet could reduce inflammation
34:42 Why we all respond to food differently
38:42 Dietary choices to manage inflammation
40:00 What are omega-3s?
41:17 Anti-inflammatory foods
43:40 Health benefits of omega-3 fatty acids
45:55 Challenges with farmed salmon
📚 Books from our ZOE Scientists:
Mentioned in today's episode:
Omega-3 polyunsaturated fatty acids and inflammatory processes: Nutrition or pharmacology? in the British Journal of Clinical Pharmacology
Omega-6 fatty acids and inflammation in PLEFA
Omega-3 fatty acids and inflammatory processes in Nutrients
Another relevant study:
Health relevance of the modification of low-grade inflammation in ageing and the role of nutrition in Ageing Research Reviews
Have feedback or a topic you'd like us to cover? Let us know here
Episode transcripts are available here.
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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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?
📚 Mary Claire's book
📚 Books from our ZOE Scientists
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 Circulation
- The controversial history of hormone replacement therapy in Medicina
- Dr. Vonda Wright’s website
Have feedback or a topic you'd like us to cover? Let us know here
Episode transcripts are available here.
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.
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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 Trials
- Analgesic effect of the aqueous and ethanolic extracts of clove, published in Avicenna Journal of Phytomedicine
- Effect of cinnamon spice on continuously monitored glycemic response in adults with prediabetes published in The American Journal of Clinical Nutrition
- Star anise (Illicium verum): Chemical compounds, antiviral properties, and clinical relevance published in Phytotherapy Research
- Ginger-Mechanism of action in chemotherapy-induced nausea and vomiting, published by Critical Reviews in Food Science and Nutrition
Have feedback or a topic you'd like us to cover? Let us know here
Episode transcripts are available here.
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.
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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 Food
- The Developmental Origins of Health and Disease (DOHaD), published in American Journal of Lifestyle Medicine
- A single serving of mixed spices alters gut microflora composition: a dose–response randomised trial, published in Nature
Books:
- Every Body Should Know This by Dr. Federica Amati
Have feedback or a topic you'd like us to cover? Let us know here
Episode transcripts are available here.
What to eat to avoid osteoporosis
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
Every 12 years, our skeletons undergo a complete transformation.
Prof. Tim Spector and Prof. Cyrus Cooper discuss how to avoid 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.
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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 Osteoporosis
Relevant studies:
- Influence of vitamin D supplementation on bone mineral content, bone turnover markers and fracture risk, published in Journal of Bone and Mineral Research
- Pregnancy Vitamin D Supplementation and Childhood Bone Mass at Age 4 Years, published in JBMR Plus
- The role of calcium supplementation in healthy musculoskeletal ageing, published in Osteoporosis International
Books:
- Osteoporosis: A Lifecourse Epidemiology Approach to Skeletal Health by Prof Cyrus Cooper
Have feedback or a topic you'd like us to cover? Let us know here
Episode transcripts are available here.
The TRUTH about intermittent fasting
What we learned from the world’s biggest intermittent fasting study.
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.
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.
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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:
Have feedback or a topic you'd like us to cover? Let us know here
Episode transcripts are available here.
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?
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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
Have feedback or a topic you'd like us to cover? Let us know here
Episode transcripts are available here.
Stop dementia before it starts
How early should you start taking dementia seriously?
Here’s 5 things you can do now to reduce dementia risk today.
Professor Claire Steves and Jonathan Wolf 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.
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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 Clinical
Find our top 10 tips for healthier living: Download our FREE guide.
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Episode transcripts are available here.
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.
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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 Lancet
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
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.
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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
14:35 What 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
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
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.
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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:
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Coffee's hidden health benefits
If you thought coffee was just a caffeine kick, think again.
Prof. Tim Spector & 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.
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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
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Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here
Live more healthy years
Do you want to live to 100? Dan Buettner may be able to help. Dietary patterns, community, environment, and stress management play pivotal roles in longevity, and he’s studied the longest living people on earth.
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.
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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
Have feedback or a topic you'd like us to cover? Let us know here
Episode transcripts are available here.
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.
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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 Foods
- Histamine and histamine intolerance published in The American Journal of Clinical Nutrition
- Histamine intolerance: The current state of the art published in Biomolecules
Have feedback or a topic you'd like us to cover? Let us know here
Episode transcripts are available here.
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.
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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 from Infant Mental Health Journal
- Fogg Behavior Model from behaviourmodel.org
- The Stress Solution and Feel Better in 5 by Dr. Rangan Chatterjee
Episode transcripts are available here.
Have feedback or a topic you'd like us to cover? Let us know here
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?
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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 & Pharmacotherapy
Episode transcripts are available here.
Have feedback or a topic you'd like us to cover? Let us know here
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.
🌱 Try our new plant based wholefood supplement - Daily 30
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
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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 in AHA Journals
- Cardiometabolic effects of omnivorous vs vegan diets in identical twins: A randomized clinical trial in JAMA Network
- Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of ad libitum food intake in Cell Metabolism
- Effect 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 Network
Have feedback or a topic you'd like us to cover? Let us know here
Episode transcripts are available here.
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.
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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 Nutrition
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
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 your body, 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
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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:
Have feedback or a topic you'd like us to cover? Let us know here
Episode transcripts are available here.
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.
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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”, from Current Developments in Nutrition
Have feedback or a topic you'd like us to cover? Let us know here
Episode transcripts are available here
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.
🌱 Try our new plant based wholefood supplement - Daily 30
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
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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
Have feedback or a topic you'd like us to cover? Let us know here
Episode transcripts are available here
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.
🌱 Try our new plant based wholefood supplement - Daily 30
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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
Have feedback or a topic you'd like us to cover? Let us know here
Episode transcripts are available here.
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 your body, 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
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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
Have feedback or a topic you'd like us to cover? Let us know here
Episode transcripts are available here.
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.
🌱 Try our new plant based wholefood supplement - Daily 30
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Learn how your body responds to food 👉 zoe.com/podcast for 10% off
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
Have feedback or a topic you'd like us to cover? Let us know here
Episode transcripts are available here.
The best exercise to improve your health
Professor Andy Galpin brings you evidence-based exercise regimes to make a fitter future achievable for everyone.
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.
In today’s episode of ZOE Science & Nutrition, Jonathan and Andy ask: How can you improve your fitness to live a long, healthy life?
🌱 Try our new plant based wholefood supplement - Daily 30
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Learn how your body responds to food 👉 zoe.com/podcast for 10% off
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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 Cells
Have feedback or a topic you'd like us to cover? Let us know here
Episode transcripts are available here
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 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. 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 your body, 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
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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 status from Cell
- The Big IF Study: What did we find? From ZOE
- PREDICT: The world's largest in-depth nutritional research program from ZOE
Have feedback or a topic you'd like us to cover? Let us know here
Episode transcripts are available here.
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.
🌱 Try our new plant based wholefood supplement - Daily 30
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Learn how your body responds to food 👉 zoe.com/podcast for 10% off
Follow Tim on Instagram
Follow Sarah on Instagram
Follow ZOE on Instagram
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
Have feedback or a topic you'd like us to cover? Let us know here
Episode transcripts are available here
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/podcast and 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
Resources from ZOE:
- Which oil is best?
- Plants and the microbiome
- Move after eating to manage blood sugar
- Give your gut a rest
- Getting good sleep
Have feedback or a topic you'd like us to cover? Let us know here
Episode transcripts are available here
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/podcast and get 10% off your personalised nutrition program.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Follow ZOE on Instagram
Timecodes:
00:00 Introduction
01:57 Snacking
8:44 Ultra-processed foods
14:58 Organic food
21:00 Fermented foods
28:47 Protein
Resources from ZOE:
Have feedback or a topic you'd like us to cover? Let us know here
Episode transcripts are available here.
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 your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program.
Follow ZOE on Instagram.
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 the American 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 from Current Nutrition Reports
Association between healthy eating patterns and risk of cardiovascular disease from JAMA Internal Medicine
The Mediterranean diet: Science and practice from Public Health Nutrition
Books:
Nutritional Epidemiology by Walter Willet
Have feedback or a topic you'd like us to cover? Let us know here
Episode transcripts are available here.
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 your body, 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
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Episode transcripts are available here.
Have feedback or a topic you'd like us to cover? Let us know here
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 your body 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.
Have feedback or a topic you'd like us to cover? Let us know here
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 your body, 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 it here.
Episode transcripts are available here.
Have feedback or a topic you'd like us to cover? Let us know here
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 your body, 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 F1000Research
- Human Postprandial Responses to Food and Potential for Precision Nutrition published in Nature Medicine
- Microbiome connections with host metabolism and habitual diet from 1,098 deeply phenotyped individuals published in Nature Medicine
- Postprandial glycaemic dips predict appetite and energy intake in healthy individuals published in Nature Medicine
Episode transcripts are available here.
Have feedback or a topic you'd like us to cover? Let us know here
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 Medicine
- Frequency, type, and volume of leisure-time physical activity and risk of coronary heart disease in young women from Circulation
- Diet, lifestyle, biomarkers, genetic factors, and risk of cardiovascular disease in the Nurses’ Health Studies from the American Journal of Public Health
Download 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.
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 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 ZOE on Instagram.
Mentioned in today’s episode:
Lectins as bioactive plant proteins: A potential in cancer treatment from Critical Reviews in Food Science and Nutrition
Plant-derived lectins as potential cancer therapeutics and diagnostic tools from BioMed Research International
A legume-based hypocaloric diet reduces proinflammatory status and improves metabolic features in overweight/obese subjects from 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 from Gastroenterology
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.
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 your body, 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.
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 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 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 Medicine
- Strength and hypertrophy adaptations between low- vs. high-load resistance Training from The Journal of Strength and Conditioning Research
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.
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 your body, 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 disease from 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.
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 your body, 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 Association
- Coronary heart disease causes and risk factors from the National Heart, Lung, and Blood Institute
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.
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 your body, 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.
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 your body, 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 One
- A genetic gift for sushi eaters from Nature
Find 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.
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 Nutrients
- Western diet is associated with a smaller hippocampus also in BMC Medicine
Learn 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.
Food before exercise: What does science say?
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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 your body, 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
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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.
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 A
- Too clean, or not too clean: the hygiene hypothesis and home hygiene from Clinical & Experimental Allergy
- Impact of outdoor nature-related activities on gut microbiota, fecal serotonin, and perceived stress in preschool children from Scientific Reports
Justine shares more in-depth skincare and acne information at drjustinekluk.com and as @drjustinekluk on Instagram
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.
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.
Antibiotics: The surprising truth about probiotics and what to do instead
Antibiotics are one of the greatest 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.
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
Follow ZOE on Instagram. https://www.instagram.com/zoe/
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.
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.
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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.
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 your body, 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.
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 the British Journal of Cancer
Association of frequency of organic food consumption with cancer risk from JAMA Internal Medicine
Impacts of dietary exposure to pesticides on faecal microbiome metabolism in adult twins from Environmental Health
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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.
What’s the best natural sugar substitute?
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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.
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.
The truth about menopause supplements
More than half of 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 Medicine
- What is menopause? from The National Institute on Aging
- What you should know about hormone therapy and menopause from the Columbia University Irving Medical Centre
- Menopause symptoms in depth from the National Center For Complementary and Integrative Health
- Menopause supplements: Effectiveness, side effects, and safety from Medical News Today
- The role of diet in managing menopause symptoms from Nutrition Bulletin
- Revealing the evidence-based diet solutions to managing your menopause symptoms from Nutrition Bulletin
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.
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 all snacking 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.
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 your body, 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 resistance
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.
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 your body, 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.
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 Medicine
- Large-scale genetic study reveals new clues for the shared origins of irritable bowel syndrome and mental health disorder from the University of Cambridge
- Irritable bowel syndrome: A chronic sequelae of acute gastroenteritis from Gastroenterology
- William Olser: Biographical overview from the National Library Of Medicine
- IBS: What you need to know from the National Center For Complementary and Integrative Health
- Irritable bowel syndrome (IBS) overview from Johns Hopkins 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.
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.
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 Population
- Control 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 women
Download 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.
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.
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 trial
- Intake of fish and marine n-3 polyunsaturated fatty acids and risk of cardiovascular disease mortality: A meta-analysis of prospective cohort studies
- Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease
- The 3 most Important Types of Omega-3 Fatty Acids
- REDUCE-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 trial
- Omega-3 Fatty Acids for the Management of Hypertriglyceridemia: A Science Advisory From the American Heart Association
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.
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 People is 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.
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 agouti
- 8 Health Benefits of Nuts
- Are nuts good for you?
- Avoiding nuts and seeds for better gut health? You shouldn’t
- Nuts and their Effect on Gut Microbiota, Gut Function and Symptoms in Adults: A Systematic Review and Meta-Analysis of Randomised Controlled Trials
- Are 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 nuts
- Walnut 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 up
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.
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 States
- Diet for a Small Planet by Frances Moore Lappé
- Perspective: The Public Health Case for Modernizing the Definition of Protein Quality
Follow 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.
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 Fats
- Effects 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 Nutrition
- Association 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 Journal
- WHO 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 Health
- Fats and oils in human nutrition
- A trans European Union difference in the decline in trans fatty acids in popular foods: a market basket investigation, published in British Medical Journal
- Countries with regulations against industrially produced trans fats tripled over the past year
Episode transcripts are available here.
Is there a topic you'd like us to cover on the show? Email us to let us know!
'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 Kushner is 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 available here.
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? Contact Fascinate Productions to bring it to life.
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 emerge
Episode transcripts are available here.
Want to create your own podcast? Contact Fascinate Productions to bring it to life.
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.
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.
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 gut
- Gut bacteria and fasting: meet the night crew - The Big IF Dailies
- Gas and bloating: the causes and how to stop it
- Your gut is full of bugs: why this is great news
- The ultimate guide to constipation
- Heartburn: Why it happens and what you can do
Referenced in today’s episode:
- A redefinition of constipation from King’s College London
- The State Of The Nation’s Gut, a report from the U.K.-based Love Your Gut initiative
- Epidemiology of constipation in Europe and Oceania: A systematic review published in BMC Gastroenterology
- Recent advances in understanding and managing chronic constipation published in F1000Research
- The Bristol Stool Scale
- ZOE’s Blue Poop Challenge
- Blue poo: Impact of gut transit time on the gut microbiome using a novel marker published in Gut
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Want to create your own podcast? Contact Fascinate Productions to bring it to life.
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.
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.
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 TwinsUK
Download 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.
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) here
- The State Of The Nation’s Gut, Love Your Gut here
- Epidemiology of constipation in Europe and Oceania: a systematic review from Prichard & Bharucha via BMC Gastroenterol here
- Recent advances in understanding and managing chronic constipation from Peppas, Alexiou, Mourtzoukou & Falagas via F1000Research here
Download 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 by Fascinate Productions.
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.
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/bluepoop
- Blue poo: Impact of gut transit time on the gut microbiome using a novel marker published in Gut https://gut.bmj.com/content/70/9/1665
Download 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 by Fascinate Productions.
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.
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 here
This podcast was produced by Fascinate Productions.
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 the ZOE 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 available here
Read about Tim Spector’s ZOE Health Study here
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Have an idea for a podcast? Contact Fascinate Productions to bring it to life.
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.
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 Health here
- ‘The Protective Role of Family Meals for Youth Obesity: 10-year Longitudinal Associations’ from the U.S. Dept of Health and Human Services here
Download 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 by Fascinate Productions.
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.
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 here
Follow 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.
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.
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 Gastroenterology here
- ‘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 here
This podcast was produced by Fascinate Productions.
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.
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 here
This podcast was produced by Fascinate Productions.
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.
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 Pharmacology here
- ‘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 here
This podcast was produced by Fascinate Productions.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 your body, 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 here
This podcast was produced by Fascinate Productions.
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
Have feedback or a topic you'd like us to cover? Let us know here
Follow William: https://twitter.com/drwilliamli
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Episode transcripts are available here
Gas & Bloating: the causes & how to stop it
Most of us are familiar with the unpleasant feeling of being bloated. It can happen after eating specific foods or when you experience slower bowel movements. Sometimes, it can be a symptom of an underlying health condition.
To take a closer look at issues related to gas and bloating, we’ve invited a special guest this week: superstar gastroenterologist and Zoe’s US Medical Director Will Bulsiewicz.
In today’s short episode of ZOE Science & Nutrition, Jonathan and Will ask: what are the main causes of gas bloating and how do we stop 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:
- Burden of Gastrointestinal Symptoms in the United States: Results of a Nationally Representative Survey of Over 71,000 Americans + Am J Gastroenterol + here
- Abdominal bloating is the most bothersome symptom in irritable bowel syndrome with constipation (IBS-C): a large population-based Internet survey in Japan + Biopsychosoc Med. + here
- Sensation of bloating and visible abdominal distension in patients with irritable bowel syndrome + Am J Gastroenterol + here
This podcast was produced by Fascinate Productions.
How your food choices affect the planet
Our planet is overheating. Human society is creating too much carbon dioxide, stopping the sun’s warmth from escaping back into space. As earth gets hotter, its ice caps are melting, causing sea levels to rise, and submerging entire communities. Floods, droughts, and wildfires are already becoming much more common.
Some effects of climate change are now irreversible, but there is still hope, and adjusting what we eat might play a bigger part than you’d imagine.
In this episode, Jonathan speaks with a pioneer in science who will help you understand how your eating habits affect the planet, so you can make informed decisions about the foods you eat and how you prepare them.
- Sarah Bridle is a professor of food climate and society at the University of York in the United Kingdom. She is on the vanguard of a new field, and her research carefully measures the exact effects of the foods we eat on climate change.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Intro
00:10 - Topic introduction
01:34 - Quickfire questions
03:14 - Why does climate change matter?
05:40 - Why does food matter for reducing climate change?
07:44 - Understanding how different foods affect the climate
11:32 - Do I have to go vegan to help stop climate change?
13:14 - Are all meats equal in terms of their climate impact?
16:20 - How do by-products of animals impact climate?
17:22 - Carbon footprint of milk alternatives
19:51 - Is a baked potato good for the planet?
21:42 - Other things that impact climate change to consider
23:33 - Food miles vs air miles?
26:48 - Are avocados killing the planet?
28:05 - Avocados’ water consumption
28:44 - Packaging
34:34 - Food waste
35:20 - Can a sustainable diet be affordable?
36:39 - 3 things to do to reduce your impact on climate change
38:58 - Summary
40:22 - Goodbyes
40:49 - Outro
Episode transcripts are available here.
Follow Sarah: https://twitter.com/sarahbridle
Get Sarah’s book here.
Follow ZOE on Instagram: https://www.instagram.com/zoe/
This podcast was produced by Fascinate Productions.
High cholesterol foods: what really happens when you eat them?
Cholesterol in our food has a bad reputation. Many of us think of it as something to try to cut it out of our diet completely. Yet new research could redeem eggs and other cholesterol-rich foods.
In today’s short episode of ZOE Science and Nutrition, Jonathan and Sarah ask: what happens when you eat high cholesterol foods?
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:
- Hyperlipidemia as a Risk Factor for Cardiovascular Disease + Prim Care. + here
- Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations + Current Opinion in Clinical Nutrition and Metabolic Care + here
- The Role of Omega-3 Fatty Acids in Reverse Cholesterol Transport: A Review + Nutrients + here
This podcast was produced by Fascinate Productions.
How to make your body clock work for you
In today’s world, we increasingly live our lives late into the night. Whether it's work obligations, socializing, or being glued to a screen, we ignore the sun's rise and fall.
But most of us are unaware that a clock is ticking away inside us.
It uses light to keep time and tells us when to sleep and eat. Should we listen? Or is this biological clock simply a relic from a past time?
In today’s episode, Jonathan speaks to a leading authority to unravel the latest science that reveals that this body clock, or circadian rhythm, has a dramatic impact on our health, weight, and mental wellbeing:
- Russell Foster is an Oxford University scientist who has dedicated his life to studying circadian rhythms. He’s a world leader in the field and the author of Lifetime: the new science of the body clock.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Intro
00:12 - Topic introduction
01:23 - Quickfire questions
02:30 - What is the biggest myth about our body clock that drives Russell crazy?
03:19 - What are circadian rhythms?
06:41 - Why do they matter to us?
10:32 - How does your body sync its clock?
14:07 - How does the circadian rhythm influence sleep?
15:18 - What happens if we don’t live alongside our circadian rhythms?
21:26 - What should night workers do?
26:45 - Does your circadian rhythm change when going through menopause?
29:42 -Is there a circadian rhythm for our gut?
33:12 - Will it damage our long-term health to continuously be awake by our small children?
35:15 - Summary
36:14 - Goodbyes
36:36 - Outro
Episode transcripts are available here.
Get Russell’s book here.
Follow Russell: https://twitter.com/oxscni
Follow ZOE on Instagram: https://www.instagram.com/zoe/
This podcast was produced by Fascinate Productions.
Artificial sweeteners - worse than sugar?
Artificial sweeteners are everywhere. Not only in diet soft drinks but in many foods that you wouldn’t expect. You’ve probably eaten some today without realising.
Sweeteners have been around for over a hundred years yet remain the subject of much debate. It's hard to know how they stack up next to the alternatives.
In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: are artificial sweeteners worse than sugar?
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:
- Stevia Leaf to Stevia Sweetener: Exploring Its Science, Benefits, and Future Potential from The Journal of Nutrition here
- Chronic Intake of Commercial Sweeteners Induces Changes in Feeding Behavior and Signaling Pathways Related to the Control of Appetite in BALB/c Mice from Biomed Res Int here
This podcast was produced by Fascinate Productions.
Can spices improve your health?
Kanchan Koya grew up in a house filled with wonderful fragrances from the spices simmering on her grandmother’s stove. In India, it was a common belief that spices were more than just pleasant tastes. Ancient wisdom said they had medicinal properties, and it was common for household medicine cabinets to store dried spices, not pills.
Kanchan grew up to become a molecular biologist, studying in the US at Harvard Medical School. When her lab began to investigate turmeric’s healing properties, the ancient wisdom from her childhood met the scientific inquiry of her adult life - beginning a lifelong obsession with the health benefits of spice.
In today’s episode, Kanchan and regular guest Tim Spector help us understand whether there is any scientific evidence to support the health benefits of spices, the easiest way to add spice to our diet, and which ones to choose.
- Kanchan Koya is the founder of SpiceSpiceBaby and The Radical Vitality Podcast with a Ph.D. in Biomedicine from Harvard University and training from the Institute of Integrative Nutrition.
- 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
00:10 - Topic introduction
01:19 - Quickfire questions
02:17 - What is a spice
04:23 - How did Kanchan’s passion for spices begin?
06:56 - What do we know about how spices affect our health?
12:16 - The latest science on spices
17:07 - Which spices are best?
24:46 - How to start using spices?
27:56 - Hacks to start using spices for the best health benefits possible
30:55 - Quality of spices
35:45 - Storage of spices
36:53 - Summary
37:53 - Goodbyes
38:47 - Outro
Episode transcripts are available here.
Read ZOE’s PREDICT Studies here.
Know more about the 5 spices you should embrace here.
Follow Kanchan: https://www.instagram.com/chiefspicemama
Follow ZOE on Instagram: https://www.instagram.com/zoe/
This podcast was produced by Fascinate Productions.
How healthy are meat and dairy alternatives?
Vegan diets are increasingly popular. As more of us reduce our animal product consumption, countless new meat and dairy alternatives appear on our supermarket shelves. Manufacturers market these products as healthy options (unsurprisingly), but perhaps we shouldn’t be so quick to trust them…
In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: are meat and dairy alternatives healthier than their animal-based counterparts?
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 today's episode:
- How well do plant based alternatives fare nutritionally compared to cow’s milk? here
- Risks of ischaemic heart disease and stroke in meat eaters, fish eaters, and vegetarians over 18 years of follow-up here
This podcast was produced by Fascinate Productions
How food can improve your mood
We’ve all felt the effects of food on our mood, so it would stand to reason that dietary intervention for mental health would be well studied and a regularly deployed treatment.
But this is far from reality, as historically, psychiatry was only concerned with what happened from the neck up.
In today’s episode, Jonathan is joined by Felice Jacka, Professor of Nutritional Psychiatry and Director of the Food & Mood Centre at Deakin University. Felice was the driving force behind the landmark study to determine if dietary intervention could help treat the symptoms of moderate to severe depression.
With her help, we dive into what the science suggests regarding the relationship between food and our mental health and what foods we can eat to improve it.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Intro
00:09 - Jonathan’s introduction
01:28 - Quick-fire questions
02:08 - What do we mean when we talk about 'mood'?
03:40 - Is it true that we're much more focused on mental health?
05:11 - How do we think about the relationship between our bodies and our mind today?
07:01 - Felice’s journey into psychiatry
08:24 - PHD looking into the relationship between diet and mental health
11:44 - The SMILEs Trial
13:22 - How much did diet affect the participants in the study?
15:40 - How long does it take to see results?
16:40 - What role does body weight have in this debate?
17:22 - How important is it that we focus on the quality of our diet over calories?
18:20 - What is the gut-brain axis and the microbiota gut-brain axis?
19:12 - Gut disorders and mental health issues closely related
21:25 - The effects of gut bacteria on the brain
21:58 - What is orthorexia and how is that linked to anxiety?
23:16 - Is there a risk with using diet to treat mental illness?
24:20 - What do healthy diets from across the world have in common?
25:52 - Foods to eat more of or less of to improve mood
27:24 - Diversity in diet
29:12 - Effects of diet on the menopause
32:10 - How does our mental health affect how we eat?
33:20 - What part does the industrialized food system have to play on a social level?
34:14 - How ultra-processed foods impact us
37:06 - Summary
Episode transcripts are available here.
Visit The Food and Mood Centre’s website for more information on Deakin University’s world-leading, multi-disciplinary research: https://foodandmoodcentre.com.au/
Read Felice’s SMILEs Trail here.
Follow ZOE on Instagram: https://www.instagram.com/zoe/
This podcast was produced by Fascinate Productions.
Can you reverse damage from a bad diet?
A recent study claims that eating a hotdog reduces life expectancy by 38 minutes, and eating salmon could extend it by 70 minutes. At face value, this data implies you can eat your way to immortality. Taken with a pinch of salt, it suggests you can offset the harm from poor dietary choices. But does food really work this way?
In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: can you reverse the effects of a bad diet?
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 today's episode:
- Estimating impact of food choices on life expectancy: A modelling study available here
- Small targeted dietary changes can yield substantial gains for human health and the environment available here
This podcast was produced by Fascinate Productions
How to control blood sugar spikes
Biochemist Jessie Inchauspe heads into work one morning at a genetics lab in California. During the morning meeting, management offer staff the chance to self-test a new medical device. Jessie accepts.
She couldn’t have known this device would take her on a journey of discovery to reshape her health and help countless others do the same.
The device was a continuous blood sugar monitor, and it was this, combined with her academic background, and a remarkable willingness to use herself as a lab rat, that began a journey of discovery into how blood sugar affects our health.
In today’s episode, Jonathan is joined by two leading experts on the topic:
- Jessie Inchauspe is a biochemist, bestselling author, and founder of the Glucose Goddess movement who’s helped hundreds of thousands of people improve their health by making cutting-edge science accessible.
- 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 - Intro
00:10 - Topic introduction
01:28 - Quickfire questions
02:39 - What is blood sugar?
03:29 - Why do we have blood sugar?
05:25 - Blood sugar monitoring
07:30 - How does blood sugar affect our health?
09:12 - Do we want a flat blood sugar?
14:03 - Blood sugar responses and menopause
19:20 - Personalization in blood glucose responses
23:17 - Actionable advice to better control your blood sugar
23:55 - Food ordering
28:30 - Vinegar and blood sugar
34:15 - What foods should I eat to control blood glucose spikes?
37:39 - Blood glucose & exercise
40:02 - Summary
41:45 - Listener question
43:03 - Goodbyes
43:17 - Outro
Episode transcripts are available here.
Buy Jessie’s book here.
Read ZOE’s PREDICT Studies here.
Follow Jessie: https://www.instagram.com/glucosegoddess
Follow ZOE on Instagram: https://www.instagram.com/zoe/
This podcast was produced by Fascinate Productions.
Saturated fat: Monstrous or misunderstood?
If you're confused about the health effects of fats, you are not alone. You've probably read the headlines - fats are killing us! Then found claims they’re actually healthy in the same publication the following week.
Saturated fats have been touted as the worst of all.
While there’s ambiguity around other fat sources, saturated fats are universally demonized.
But are they really the super villain we've been led to believe?
Find out in this week’s episode.
Follow 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.
This is what the Keto Diet does to your body...
Keto has been promoted as a magic bullet for weight loss by its supporters and slammed as dangerous by its opponents. It's no surprise - completely removing almost all carbohydrates is not what most people consider ‘a balanced diet’.
With carbs off the table, Keto diets involve a dramatically increased fat intake. At the same time, drastically reducing carbs means starving our gut microbes of the fiber that feeds them.
Nonetheless, doctors prescribe keto diets to treat people with severe diabetes and see dramatic improvements, and many healthy people swear by keto for weight loss. On top of this, removing carbohydrates prevents blood sugar spikes and crashes linked to inflammation and disease.
In today’s episode, Jonathan speaks to a leading nutritional researcher to understand whether or not keto diets are a crazy fad:
- Christopher Gardner is a professor at Stanford University and a member of ZOE’s scientific advisory board who’s produced a clinical trial of keto diets, published in the American Journal of Clinical Nutrition.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Intro
00:10 - Topic introduction
01:38 - Quick-fire questions
05:20 - What is a ketogenic diet? How does it work?
08:34 - Why have people become interested in keto?
10:16 - To promote ketosis, how low-carb should a diet be?
11:46 - Why are randomized trials so important?
14:37 - Christopher’s study
18:46 - What is a Mediterranean diet?
21:31 - Study results
25:33 - How sustainable is a keto diet?
31:22 - How strictly should you follow the keto diet?
32:47 - Diabetes and keto
35:36 - Keto’s impact on the microbiome
37:57 - Is there a long-term impact on the ability to process carbs?
39:51 - Summary
41:40 - Listener’s question
42:12 - Goodbyes
42:32 - Outro
Episode transcripts are available here.
Read Chris’ Study here.
Follow Chris: https://twitter.com/GardnerPhD
Follow ZOE on Instagram: https://www.instagram.com/zoe/
This podcast was produced by Fascinate Productions.
Processed foods - convenient or catastrophic?
The word ‘processed’ has become synonymous with being unhealthy. The mainstream media encourages us to detox from processed food or offers us ‘10 easy ways’ to stop eating it.
But nearly everything we consume has undergone some type of processing.
In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: If most of what we eat is processed, can it really be that unhealthy 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
This podcast was produced by Fascinate Productions.
Our ancestors’ diet: surprising discoveries from a 5000 year old iceman
A mummified man found in the mountains of Italy on a nutrition science podcast? Have we gone completely off track?
We haven’t - we promise.
This unfortunate soul could be the key that unlocks an entirely new understanding of human health.
This mummy, discovered in an alpine snow drift by two hikers, gives us a remarkable glimpse into the surprising dietary choices of our ancestors.
In today’s episode, Jonathan discovers some secrets held by our ancestors by speaking to two outstanding guests:
- Frank Maixner works at the Institute for Mummy Studies in Italy and travels the world uncovering the secrets of our ancestors.
- 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
00:10 - Topic Introduction
01:45 - What happened thirty years ago high in the mounts on the border between Italy and Austria
03:02 - Who was the Iceman?
03:39 - What happened to him and what did we discover about him?
05:10 - How old was he and what do we know about his lifestyle?
06:01 - What was he eating?
09:02 - What’s surprising about his health?
11:56 - The Iceman & mushrooms
13:08 - Iceman’s microbiome
14:13 - The most surprising information about the Iceman’s microbiome
15:27 - What’s microbiome diversity?
17:30 - Iceman’s origins
17:56 - The start of a new academic discipline
19:41 - Finding out about salt miners
21:02 - What did these salt miners eat?
23:05 - How plant-based was their diet?
23:39 - Did they eat dairy?
25:05 - Their diet diversity
26:40 - What do their microbiomes tell us?
32:31 - What does this mean for us? What is the actionable advice?
36:24 - Summary
38:16 - Goodbyes
38:40 - Outro
Episode transcripts are available here.
Follow Frank: https://twitter.com/frankmaixner
Follow Tim: www.instagram.com/tim.spector/
Follow ZOE on Instagram: https://www.instagram.com/zoe/
This podcast was produced by Fascinate Productions.
Introducing: ZOE Shorts
We’re excited for you to hear our NEW bitesize podcast: ZOE Shorts.
Some of you requested some short-form episodes, so we delivered!
In between the longer episodes, Jonathan teams up with world-leading nutrition researcher and podcast regular Dr Sarah Berry to tackle one hot topic from nutrition science in just 15 minutes.
From saturated fats to vitamins, time-restricted eating and much more, find out the history, the different sides of the argument and, of course, hear what the latest science says from ZOE Science and Nutrition.
Think of this podcast as a convenient, healthy snack: easy to consume but keeping you full throughout the day with bitesize nutrition advice and entertainment!
Follow ZOE on Instagram: https://www.instagram.com/zoe/
If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get
10% off your personalised nutrition program.
This podcast was produced by Fascinate Productions.
Superfoods
From blueberries to salmon, kale to acai, it seems like anything and everything can be classed as a superfood these days.
Supposedly they can prevent cancer, reduce inflammation, and even help you live longer…
In today’s short episode of ZOE Science and Nutrition, Jonathan and Sarah look at the history of superfoods and ask: are some foods really more ‘super’ than others? Or is this just another marketing ploy?
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
10% off your personalised nutrition program.
This podcast was produced by Fascinate Productions.
Inflammation, aging and disease. What's food got to do with it?
It’s a biological process that we need to stay alive. Yet too much of it leads to disease and a shorter life.
Inflammation is the immune system’s response to an outside event it thinks is dangerous. This stimulus could be an injury, like falling off your bike or an infection by a virus or bacteria. But inflammation can also be triggered by our food in the hours after we eat.
But if this natural process is required to protect us from infections and injuries, why is inflammation usually cast in a negative light? Is there something behind this, or is the idea that inflammation is bad a lie, designed to sell magic potions with dubious evidence?
In today’s episode, Jonathan speaks to two show regulars to unravel all the information about inflammation:
- 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.
- 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
00:09 - Topic Introduction
02:30 - Quickfire questions
04:27 - What is inflammation, why does it happen, and why it’s not always bad
10:38 - How is diet related to inflammation?
14:15 - Microbiome and inflammation
19:31 - What does prolonged inflammation do to your health?
23:06 - Can inflammation affect our weight?
25:24 - How does inflammation affect aging and menopause?
29:21 - How do we reduce our dietary inflammation?
33:26 - Should we exclude foods to reduce inflammation?
37:06 - Summary
38:49 - Goodbyes
38:52 - Outro
Episode transcripts are available here.
Follow Sarah: https://twitter.com/saraheeberry
Follow Tim: https://twitter.com/timspector
Follow ZOE on Instagram: https://www.instagram.com/zoe/
This podcast was produced by Fascinate Productions
Can bread be healthy?
It’s no exaggeration to say that bread shaped modern humanity - it was the cultivation of wheat for flour that transformed our ancestors from hunter-gatherers to city dwellers.
Today, millions of us start the day with a slice of toast, and most lunches in the US and UK are wrapped in a slice of bread or a burger bun as a cheap, flexible, and delicious energy source.
But modern industrial processes designed to reduce the time and cost of baking mean today’s bread would be unrecognizable to our ancestors.
Today’s bread tastes good but has lost most of its nutritional content. With most of its fiber gone, and no time for bacteria to work its fermenting magic, bread has become a simple starch, rapidly turned into sugar in our blood and offering little to support our gut bacteria. For this reason, bread is increasingly demonized as an evil carb.
In today’s episode, Jonathan speaks to two authorities on the subject to ask: Can bread can ever be healthy?
- Vanessa Kimbel is a specialist in personalised bread and her doctorate in nutrition & digestabilty of bread is in Baking as Lifestyle Medicine & preventative healthcare.
- 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
00:09 - Topic introduction
02:14 - Quickfire questions
04:08 - Why bread matters
05:23 - Is bread empty calories?
08:46 - What is bread?
11:30 - What is bran?
12:16 - The difference between the types of grains
14:19 - What is the impact of bread on our microbes?
17:03 - What should you look for in bread?
18:50 - What sort of bread should you look for?
20:10 - Supermarket bread is not fresh!
20:42 - On gluten intolerance
23:11 - How should we think about sourdough?
32:29 - How to know whether sourdough is real or fake?
35:47 - Practical advice on how to choose bread
38:54 - Summary
40:43 - Goodbyes
40:55 - Outro
Episode transcripts are available here.
Follow Vanessa: https://www.instagram.com/vanessakimbell/
Follow Tim: https://twitter.com/timspector
Follow ZOE on Instagram: https://www.instagram.com/zoe/
This podcast was produced by Fascinate Productions.
Is Coffee Healthy?
Coffee’s earliest consumption dates back millennia when the tribesmen of Ethiopia used its ground-up berries to help aid concentration during prayer.
Arriving in Europe in the 17th century, Coffee quickly began to replace beer and wine as a favourite breakfast drink.
In the 20th century, coffee was blamed for high blood pressure and heart attacks, and more recently linked to a rising epidemic of poor sleep.
None of this has prevented coffee’s relentless rise. Over 2 billion cups of the stuff are drunk each day.
So, is coffee a guilty treat as many of us suspect? Or is it a health drink feeding your good gut bacteria?
In this episode, Jonathan speaks with James Hoffmann and Tim Spector to find out. They discuss how coffee affects your gut bacteria, your hormones and your heart, whether decaffeinated coffee is healthy, and discover some of coffee’s most surprising side effects – which could come in handy if you find yourself in the jungle.
- James Hoffmann is a leading coffee expert and author of the World Atlas of Coffee and co-founder & chairman of the Square Mile Coffee Roasters.
- 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
00:11 - Topic introduction
01:54 - Quickfire questions
03:30 - What is coffee and why are we willing to spend money on it?
04:51 - Views on coffee
08:07 - Health properties of coffee
10:24 - How is coffee made?
14:32 - Quantities of caffeine in beverages
16:12 - How important is fermentation for coffee flavor?
17:20 - What does the fermentation stage look like?
19:51 - Fiber & coffee
24:00 - Effects of coffee
24:54 - How much is too much coffee?
26:39 - What time is the best to drink coffee?
30:32 - What is decaf and is it safe?
34:03 - Does James drink decaf?
34:44 - Is decaf as healthy as caffeinated coffee?
36:01 - Does coffee quality matter?
37:00 - James' coffee preference
38:15 - Health side effects of coffee
40:25 - Is it healthy to mix coffee with milk?
42:48 - James' opinion on coffee with milk
44:31 - Summary
46:39 - Instagram question: Does coffee dehydrate you?
47:00 - Goodbyes
47:17 - Outro
Episode transcripts are available here.
Follow James: https://www.instagram.com/jimseven/
Follow Tim: https://twitter.com/timspector
Follow ZOE on Instagram: https://www.instagram.com/zoe/
This podcast was produced by Fascinate Productions
Your Gut is Full of Bugs: Why This is Great News
You may have heard there are bugs in your gut. But do they matter?
Today, the evidence shows the answer is a resounding yes. This ecosystem of tiny microbes living in our bodies is one of the most exciting areas in medical research, linked to everything from metabolic to mental health.
So while many of us have heard that gut health is essential, few of us understand why and what we should do to support our gut bacteria.
In this episode, Jonathan speaks with Will Bulsiewicz to find out when our microbiome begins to form, the most effective ways to support our gut health, and the role these gut bacteria play in controlling our weight.
- Will Bulsiewicz is a board-certified gastroenterologist, and New York Times bestselling author of the microbiome book Fiber Fueled.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Intro
00:11 - Topic introduction
01:29 - Quickfire questions
02:55 - What is the microbiome?
08:51 - The role of the microbiome?
11:52 - The microbiome as an organ?
17:01 - Why does the microbiome matter?
21:01 - How does the microbiome affect our metabolism and weight?
24:12 - Do we have a microbiome before we are born? How does it develop?
32:44 - What can you do to improve your gut health?
35:55 - Analyzing the microbiome to know more about your relationships
39:24 - 3 health tips to improve our microbiomes
41:42 - Summary
44:40 - Outro
Episode transcripts are available here.
Follow Will: https://www.instagram.com/theguthealthmd/
Follow ZOE on Instagram: https://www.instagram.com/zoe/
This podcast was produced by Fascinate Productions.
Fats and oils: What’s the real story?
Today we’re talking about fat, a delicious component of our food with a terrible reputation.
Fats have been broadly associated with weight gain and heart disease until recently.
A mountain of new scientific evidence suggests this is wrong and that it's not as simple as ‘all fat is bad’. Indeed, eating more healthy fat might actually reduce heart disease for many people.
In today’s episode, Jonathan speaks to Dr Sarah Berry to learn about what science tells us today, whether it is possible to lose weight on a high-fat diet, what oils we should be cooking with, and the different types of fats.
- Dr. Sarah Berry is one of the world's leading experts on human nutrition, who has personally run over 20 randomised 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 - Intro
02:50 - Episode Start
03:08 - Quickfire round
04:54 - Can fat ever be healthy?
08:53 - Is it possible to put on weight if you’re on a low-fat diet?
10:50 - Food accessibility & bioaccessibility
13:22 - Understanding the caloric data of fats
19:25 - Fats’ relationship with cholesterol
23:40 - Food labels aren't necessarily helpful
27:45 - What are the best oils to cook with?
33:04 - Are there any dangers of cooking with oil?
37:43 - Are eggs safe?
38:56 - Is fish good for you?
42:26 - Summary
45:59 - Goodbyes
46:28 - Outro
Episode transcripts are available here.
Follow Sarah: https://twitter.com/saraheeberry
Follow ZOE on Instagram: https://www.instagram.com/zoe/
This podcast was produced by Fascinate Productions.
Is exercise or nutrition more important for weight loss?
Our transformation into coach potatoes happened in the blink of an eye. Only 100 years ago, most people relied on manual work to make their living.
Today, things are different. Many of us live our lives in front of a screen. Online shopping and remote work mean some of us don’t need to leave the house at all. So how bad is this for us?
The answer is now clear: Low levels of physical activity lead to an increased risk of disease and a lower quality of life in older age. However, when we come to the question of what sort of exercise you should be doing, how often, and how much it contributes to weight loss, the answers might surprise you.
In today’s episode, Jonathan speaks to a Human Physiologist to learn about the interactions between diet and exercise and their impact on human health:
- Dr. Javier Gonzalez is an associate professor of Human Physiology at the University of Bath and also a technical advisor to the athletes in the INEOS Tour de France cycling team.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Intro
02:00 - Episode start: quickfire round
03:45 - Why does exercise matter?
04:42 - How much exercise do you need to see health benefits?
05:40 - Defining exercise
08:16 - How much walking to do to see health benefits?
09:03 - What is cardio training & strength training?
10:41 - Differences between cardio and strength training
12:18 - Importance of strength training
15:28 - Is exercise or nutrition more important for weight loss?
18:03 - Dr. Javier’s research on fasting & exercise
22:16 - Should we exercise in a fasted state?
25:26 - Fasting and bone health
26:35 - What can we learn from professional athletes?
28:03 - How does glycogen get produced?
31:55 - How does exercise relate to gut health?
33:09 - What we should eat to benefit from exercise
35:40 - How to think about protein intake
37:26 - How should non-athletes think about food to complement their exercise
40:51 - Personalization & differences between men & women
43:57 - How important is exercising for menopausal women?
45:56 - Summary
51:42 - Goodbyes
51:53 - Outro
Episode transcripts are available here.
Follow Javier: https://twitter.com/gonzalez_jt
Follow ZOE on Instagram: https://www.instagram.com/zoe/
This podcast was produced by Fascinate Productions.
Menopause: How your body changes and what you can do
There's a condition that leads to an increased risk of heart disease, dementia, and early death that's been affecting people for as long as they've existed. The many symptoms can severely impact quality of life - ranging from headaches and memory problems to anxiety and weight gain.
This condition affects more than half of the world's population, but unbelievably its rarely discussed and the scientific research that exists on it is limited.
It's called menopause, and it affects 1.2 billion women worldwide. It's not a disease, but the effects can be just as serious for some women.
Jonathan talks to the British doctor who's working to educate us about menopause and bring the discussion on the topic into the mainstream.
Dr Louise Newson is a GP, menopause specialist and founder of the Newson Health Menopause & Wellbeing Center. Director of the Balance Menopause App and the non-profit Newson Health Research and Education. Founder of The Menopause Charity.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Intro
00:09 - Jonathan Intro
01:11 - Episode start
01:24 - What is menopause and why is it important for Dr Louise
04:17 - Being hormone-deficient is bleak
07:27 - The overall scale of menopause
12:41 - What is HRT?
17:24 - How little menopause is talked about
19:30 - Dr Louise’s push for menopause understanding & education
23:02 -What’s the accurate test for perimenopause?
28:10 - Understanding hormone deficiency symptoms
31:58 - What else can you do besides HRT: Nutrition considerations
41:09 - Does your body shape change while menopausal?
41:55 - Summary
44:06 - Goodbyes
44:31 - Outro
Episode transcripts can be found here.
Dr Louise’s non-profit organisation about improving and understanding women’s hormone health: https://www.nhmenopausesociety.org
Check Dr Louise’s app on perimenopause and menopause: https://www.balance-menopause.com
Follow Louise: https://twitter.com/drlouisenewson
Follow ZOE on Instagram: https://www.instagram.com/zoe/
This podcast was produced by Fascinate Productions.
Alcohol: Can it ever be healthy?
For many of us, it's a ritual to help us wind down after a long day, an excuse to catch up with friends, or a lubricant to an awkward social situation. Alcohol can be delicious, but our relationship with it is often complicated.
Good times with friends aren’t without sacrifice, and many of us feel the morning after impact of a few too many drinks. For an unfortunate minority, alcohol can lead to addiction and even death.
What we want to know is, can alcohol ever be healthy? Is any amount of alcohol a sure path to an early grave, or could a glass of red wine be the best thing for your heart health? This episode examines these contradictions to see what the science says.
Jonathan speaks to two leading scientists to better understand the effects of alcohol:
- Tim Spector - scientific co-founder at Zoe and one of the top 100 most cited scientists in the world
- Dr. Sarah Berry - one of the world's leading experts in human nutrition, with over 30 randomised human clinical trials to her name
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Intro
00:10 - Jonathan’s introduction
01:25 - Episode start
01:45 - Tim’s favourite alcohol
02:24 - Is red wine healthy?
04:56 - How does alcohol relate to our microbiomes?
08:41 - What’s the cause of alcohol's positive effects?
11:16 - The importance of the amount of alcohol consumed
15:47 - Understanding the adverse effects of alcohol
17:48 - Why do hangovers get worse with age?
21:41 - Does alcohol influence weight?
24:48 - Alcoholic beers vs non-alcoholic beers in relation to sugar
28:34 - Avoid alcohol if you have these conditions!
29:54 - How does fermentation of beer differ from kombucha?
32:21 - Organic and natural wine
35:10 - Summary
38:03 - Outro
Follow Sarah: https://twitter.com/saraheeberry
Follow Tim: https://twitter.com/timspector
Follow ZOE on Instagram: https://www.instagram.com/zoe/
This podcast was produced by Fascinate Productions.
Is Dark Chocolate Good for Weight Loss?
This plant has been used by human beings for thousands of years with samples found in 5000-year-old pottery discovered in the upper Amazon. The Mayans considered it a gift from the gods and used it in their sacred ceremonies, where it was believed to have mystical healing powers. For the Aztecs, it was worth more than gold and given to their victorious warriors.
We are talking, of course, about chocolate. Even though our relationship with chocolate spans thousands of years we still can’t agree about it. It seems obvious that something so delicious must be bad for us. Can there be any truth to the claims that chocolate can improve our mood, our health and even our libido?
Jonathan speaks to Professor Tim Spector, one of the world's top 100 most cited scientists and author of the diet myth, and Spencer Hyman, one of the world’s leading chocolate experts and founder of the craft chocolate business Cocoa Runners.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Intro
00:10 - Jonathan’s introduction
01:19 - Lighting round questions, with true/false answers
05:49 - Why certain chocolates might be good
06:34 - What is fermentation?
09:54 - Which kinds of chocolates are good or bad for you?
12:14 - How to figure out the differences in chocolates
14:12 - Why is are chocolates classified the way they are
16:20 - Considerations about dark chocolate
20:38 - Personalized responses to chocolate
23:39 - On chocolate addiction
24:55 - How to taste chocolate
28:10 - Is smell an indicator as to what happens in our microbiomes?
31:52 - 3 things you should know when buying chocolate
33:17 - Description of chocolate in nature
37:15 - Sugar in chocolate
40:29 - Is fruit and nut milk chocolate healthier than dark chocolate?
41:27 - How much chocolate do you need for it to be beneficial?
42:59 - Should I watch out for lecithins in chocolate?
44:52 - Is eating half a bar of chocolate before bed a bad idea?
46:24 - Goodbyes & Outro
Follow ZOE on Instagram: https://www.instagram.com/zoe/
This podcast was produced by Fascinate Productions.
Food Intolerances: What's the Story?
1 in 5 people suffer from food intolerances, a figure that’s growing each year. As a result, people are eating increasingly restricted diets, removing dairy, gluten and many other foods from their plates. Unfortunately, they end up eating highly processed foods that damage their gut microbiome and lead to long-term health problems. Even with food restrictions, many people see limited improvements in their symptoms.
The whole topic of intolerance is full of pseudoscience, dubious blood tests, and miracle cures.
However, in the last few years, we have seen a revolution in our understanding, with gut bacteria now the stars of the show. This new understanding has profound implications for how we should treat our food intolerances.
Today we’ll focus on what the latest science says. Jonathan is joined by Will Bulsiewicz, board-certified gastroenterologist, New York Times best-selling author and ZOE's science board member, whose latest book is all about food intolerance.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Intro
00:09 - Jonathan’s introduction
01:29 - Quick-fire questions
03:43 - What are food allergies and intolerances?
10:33 - The rise of food allergies and intolerances
14:38 - Training your microbes
17:13 - How do I know if I have a food intolerance?
19:37 - The difficulty of managing your diet and reintroducing foods
21:26 - Can you fix these food intolerances?
23:01 - The counter-intuitive approach to improving allergies and intolerances
24:54 - What can parents do to prevent allergies in their children?
25:39 - How do FODMAPs relate to the step by step exposure concept?
26:26 - What is a FODMAP?
27:34 - FODMAP examples
27:59 - FODMAP intolerance considerations
29:43 - Celiac disease tests
30:36 - Can FODMAPs tolerance be increased?
31:40 - What is histamine intolerance and what can you do about it?
40:15 - Summary
44:22 - Goodbyes
44:34 - Outro
Read Will Bulsiewicz’s cookbook, “Fiber Fueled: The Plant-Based Gut Health Program for Losing Weight, Restoring Your Health, and Optimizing Your Microbiome” in all major bookstores.
Follow ZOE on Instagram: https://www.instagram.com/zoe/
This podcast was produced by Fascinate Productions.
Welcome to ZOE Science & Nutrition
Welcome to the brand-new podcast from ZOE, the people behind the world's largest scale nutrition study.
ZOE Science & Nutrition is the podcast where the world’s top scientists explain the latest health, nutrition, and gut health research in terms we can all understand.
So join us every other Thursday on this journey of scientific discovery!
Scientists featured in this trailer:
Will Bulsiewicz & Tim Spector OBE.
Follow ZOE on Instagram: https://www.instagram.com/zoe/
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Podcasten ZOE Science & Nutrition är skapad av ZOE. Podcastens innehåll och bilderna på den här sidan hämtas med hjälp av det offentliga podcastflödet (RSS).
En liten tjänst av I'm With Friends. Finns även på engelska.