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359 afleveringen, van nieuw naar oud
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Recap: The truth about ultra processed food | Dr. Chris van Tulleken and Tim Spector
1 oktober 2024 · 15 min
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. Lees meer🥑 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 systemFree 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
26 september 2024 · 1 uur 5 min
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. Lees meerTimecodes:
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 Gastrointesti…
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Recap: Is honey really better than sugar? | Dr. Sarah Berry
24 september 2024 · 10 min
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. Lees meer🥑 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
19 september 2024 · 1 uur 4 min
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. Lees meerTimecodes:
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 longerHave 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
17 september 2024 · 16 min
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. Lees meer🥑 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
12 september 2024 · 1 uur 7 min
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. Lees meerTimecodes
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
10 september 2024 · 11 min
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. Lees meer🥑 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
5 september 2024 · 1 uur 12 min
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. Lees meer🤲 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 menopauseFree 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 Im…
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Recap: How to pick the right bread for your health | Prof. Tim Spector and Vanessa Kimbell
3 september 2024 · 15 min
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. Lees meer🥑 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
29 augustus 2024 · 1 uur 9 min
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 Lees meerBooks
Hugh’s book How To Eat 30 Plants a Week
Tim’s book Food For Life
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 sympto…
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Recap: Is snacking really that bad? | Prof Tim Spector and Prof Sarah Berry
27 augustus 2024 · 14 min
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. Lees meerLearn 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
22 augustus 2024 · 53 min
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. Lees meerTimecodes:
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 foodsFind 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 betwee…
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Recap: Why nuts make you healthier | Professor Sarah Berry
20 augustus 2024 · 9 min
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. Lees meerLearn 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
15 augustus 2024 · 1 uur 13 min
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. Lees meer🥑 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 allergensBooks 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 Res…
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Recap: How to do intermittent fasting properly | Gin Stephens and Professor Tim Spector
13 augustus 2024 · 13 min
Today we discuss intermittent fasting with Professor Tim Spector, and Gin Stephens, New York Times best selling author of Fast. Feast. Repeat. Lees meer
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
8 augustus 2024 · 59 min
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 Lees meerBooks 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
…
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Recap: How dairy impacts your health: according to the science | Prof. Tim Spector & Prof. Sarah Berry
6 augustus 2024 · 15 min
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 Lees meer📚 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
1 augustus 2024 · 1 uur 12 min
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 Lees meerTimecodes
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 dietBooks by our ZOE Scientists:
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Fibre Fuelled by D…
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Recap: What Prof. Tim Spector got wrong about Mushrooms and UPFs
30 juli 2024 · 12 min
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. Lees meerLearn 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
25 juli 2024 · 1 uur 6 min
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. Lees meerTimecodes:
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 Environ…
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Recap: Exercise and your blood sugar | Prof. Javier Gonzalez
23 juli 2024 · 15 min
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. Lees meer
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
18 juli 2024 · 1 uur 12 min
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. Lees meerTimecodes
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 foodsBooks
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…
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Recap: Improve blood vessel health to slow aging | Dr William Li
12 juli 2024 · 12 min
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. Lees meerLearn 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
11 juli 2024 · 28 min
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. Lees meerTimecodes
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 dietBuy 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…
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Recap: The top foods high in pesticides | Prof. Tim Spector
5 juli 2024 · 11 min
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. Lees meerLearn 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 AmatiMentioned in the episode:
Dirty Dozen and Clean 15Have 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
4 juli 2024 · 53 min
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 Lees meerBooks 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-intensi…
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Obesity and the new science of weight loss | Dr. Louis J Aronne
27 juni 2024 · 1 uur
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… Lees meer -
Fix your body clock to improve long term health with Prof. Satchin Panda
20 juni 2024 · 53 min
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 Lees meerTimecodes:
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:
The Circadian Code
The Circadian Diabetes Code
Books by our ZOE Scientists:
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Fibre Fu…
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Remembering Michael Mosley: 4 habits that changed his life
13 juni 2024 · 52 min
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.
🌱 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 Lees meerIf you want to uncover the right foods for your body, head to zoe.com/podcast and get 10% off your membership.
Follow ZOE on Instagram
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 betwe… -
Is plant-based meat healthy? What the research shows with Prof. Christopher Gardner
6 juni 2024 · 1 uur 2 min
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.
🌱 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
01:25 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: Lees meerEvery 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…
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Menstruation: Science, medicine and mythology
30 mei 2024 · 57 min
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.
🌱 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
01:26 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: Lees meerThe Menopause Manifesto
Blood: The Science, Medicine, and Mythology of Menstruation
📚 Books from our ZOE Scientists:
Every Body Should Know This by Dr Federica Amati
Re…
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Why dementia could start in your blood vessels with Dr. William Li
23 mei 2024 · 1 uur 16 min
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.
🌱 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
If you want to uncover the right foods for your body, 👉 zoe.com/podcast, for 10% off your membership.
Follow ZOE on Instagram
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 fo… Lees meer -
How inflammation could age you with Prof. Philip Calder
16 mei 2024 · 1 uur 3 min
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.
🌱 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
01:20 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-inflammator… Lees meer -
Your new menopause toolkit with Dr. Mary Claire Haver & Dr. Sarah Berry
9 mei 2024 · 1 uur 10 min
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.
🌱 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
01:33 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
The New Menopause Lees meer📚 Books from our ZOE Scientists
Every Body Should Know This b…
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The medicines hiding in your spice rack with Kanchan Koya & Dr. Sarah Berry
2 mei 2024 · 1 uur 2 min
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.
🌱 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
01:26 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: Lees meerSafety 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 Nu…
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Foods for every decade of life with Dr. Federica Amati
25 april 2024 · 1 uur 13 min
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.
🌱 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
01:17 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 H… Lees meer -
What to eat to avoid osteoporosis
18 april 2024 · 1 uur 9 min
🥑 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.
🌱 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 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… Lees meer -
The TRUTH about intermittent fasting
11 april 2024 · 1 uur 2 min
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 starte… Lees meer -
The best exercise routine, according to your muscle clocks with Professor Karyn Esser
4 april 2024 · 1 uur 5 min
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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*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
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 … Lees meer -
Stop dementia before it starts
28 maart 2024 · 56 min
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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Follow ZOE on Instagram.
Timecodes:
00:00 - Introduction
01:26 - Quickfire questions on dementia
02:42 - Main discussion: understanding dementia
04:18 - Control over fate with dementia
06:52 - Why older people get more fractures
08:32 - Warning signs of dementia
09:55 - Unique aspects of dementia
12:12 - Cellular level discussion on dementia
15:49 - Risk factors for dementia
16:07 - Inheritance and dementia
18:29 - High-risk factors for dementia
19:15 - Fetal development and dementia risk
21:47 - Brain reserves and mental health
24:24 - New advances in dementia treatment
30:47 - Medications and life expectancy
33:21 - Diet and dementia prevention
35:58 - The role of physical activity
39:45 - Oral health and dementia
42:10 - Social interaction and brain health
44:02 - Diabetes and dementia
45:36 - Women, HRT, and dementia
49:09 - Recap: Types of dementia
53:39 - Hearing aids and dementia prevention
55:39 - Episode sign-off
Studies related to today’s episode: Lees meerBrain-age is associ…
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Three ways to prevent diabetes with Professor Naveed Sattar
21 maart 2024 · 57 min
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.
🌱 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
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 ca… Lees meer -
The truth about SIBO with Dr. Will Bulsiewicz
14 maart 2024 · 28 min
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.
🌱 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 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. Lees meer -
Fitness routines for menopause with Dr. Stacy Sims - exercise for every stage
7 maart 2024 · 1 uur 4 min
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.
🌱 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 Lees meerTimecodes:
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:Hailey Happens Fitness
Les Mills
Train with Joan
And the…
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Coffee's hidden health benefits
29 februari 2024 · 1 uur 12 min
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.
🌱 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
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 C… Lees meer -
Live more healthy years
22 februari 2024 · 1 uur 6 min
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.
🌱 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
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 lif… Lees meer -
The surprising truth about histamine intolerance
15 februari 2024 · 33 min
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.
🌱 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
Mentioned in today’s episode: Lees meerResistant 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
8 februari 2024 · 1 uur 3 min
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.
🌱 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
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: Lees meerThe impact of daily gentle touch stimul…
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Mushrooms as medicine: Uncovering the health secrets of fungi
1 februari 2024 · 1 uur 1 min
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?
🌱 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
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: Lees meerPotential 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
25 januari 2024 · 1 uur 3 min
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
Learn how your body responds to food 👉 zoe.com/podcast for 10% off
Follow ZOE on Instagram.
Timecodes:
00:00 Intro
01:00 Quick fire questions
02:30 Why do people go on diets?
05:07 Is it too late to change your diet?
06:28 How to adopt a better diet lifestyle in the long term
11:06 What are the worst diets for our health?
16:47 Why is there such a big gap between the scientific evidence and what we see on the shelves?
19:49 What should we do to improve our diet?
25:40 Do whole foods make us feel more full?
31:14 What does plant based mean and how does it tie in with the mediterranean diet?
32:14 Why is fiber so good for us?
35:50 Is it healthy to have fat in your diet?
37:03 Are reduced fat foods in supermarkets as good as they claim to be?
39:33 Low carb vs low fat study
45:07 What dietry revalations can we expect to see this year?
52:15 Summary
57:39 Goodbyes/Outro
Mentioned in today’s episode: Lees meerLife 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 cl…
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The truth about the Mediterranean diet
24 januari 2024 · 23 min
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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*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
02:42 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 Lees meerMentioned 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 k…