Alle afleveringen
359 afleveringen, van nieuw naar oud
-
Does calorie counting improve your health?
23 januari 2024 · 16 min
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
Follow ZOE on Instagram
Timecodes:
00:00 Introduction
00:42 Pre warning
00:52 Topic Intro
01:20 Why is calorie counting so popular?
02:40 Does it matter what you eat or only about total calorie intake?
04:14 What happens in your body when you eat fewer calories?
07:08 What does the science say now?
08:35 How does your metabolism change when you cut calories?
10:29 Why is the diet still so officially accredited?
11:23 What's the verdict?
12:30 Outro
Mentioned in today’s episode: Lees meerEnergy compensation and metabolic adaptation: "The Biggest Loser" study reinterpreted, from Obesity
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?
22 januari 2024 · 14 min
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.
🌱 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
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: Lees meerBehavioral 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 tr… -
Does the paleo diet hold the secret to health?
21 januari 2024 · 14 min
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
Learn how your body responds to food 👉 zoe.com/podcast for 10% off
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 Lees meer -
Are low-fat diets bad for your health?
20 januari 2024 · 16 min
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
*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
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. Lees meer -
The keto diet uncovered: The truth about fat vs. carbs
19 januari 2024 · 14 min
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
Follow ZOE on Instagram
Timecodes:
00:00 Introduction
00:42 Topic Intro
01:54 Why would anyone follow the keto diet?
02:59 What's the theory behind cutting carbs and switching to fat?
04:16 What happens in your body if you follow keto correctly?
05:59 What are the possible health benefits of switching to the keto diet?
06:34 What are the downsides to following the keto diet?
07:54 Keto diet study
10:01 What's the verdict?
11:37 Outro
Have feedback or a topic you'd like us to cover? Let us know here
Episode transcripts are available here. Lees meer -
How to master healthy eating habits with James Clear
18 januari 2024 · 1 uur 6 min
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
*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:
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. Lees meer -
The best exercise to improve your health
11 januari 2024 · 53 min
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
Follow ZOE on Instagram
Timecodes:
00:00 - Introduction
1:03 - Quickfire round
4:16 - Definition of kinesiology, fitness, strength training, and cardio
11:57 - How do you measure fitness?
13:37 - Fitness and its impact on longevity
18:41 - Strength and its impact on longevity
23:06 - Strength training and its link to brain health
31:22 - Lowering blood pressure with strength training
40:15 - How to start strength training
45:07 - Summary and outro
Mentioned in today’s episode: Lees meerDemand 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
4 januari 2024 · 1 uur 2 min
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
Follow ZOE on Instagram
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: Lees meerGut microbiota targeted diets modulate human i…
-
How to eat in 2024: 7 essential strategies
1 januari 2024 · 1 uur 16 min
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 Lees meer -
10 tips to help you live healthier: Part 2
28 december 2023 · 34 min
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: Lees meerWhich 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
21 december 2023 · 35 min
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: Lees meerSnacking
Ultra-processed foods
Organic food
Fermented foods
Protein
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
14 december 2023 · 1 uur 18 min
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… Lees meer -
Could this diet solve your gut issues?
7 december 2023 · 26 min
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
Low fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAP) diet improves symptoms in adults suffering from irritable bowel syndrome (IBS) compared to standard IBS diet: A meta-analysis of clinical studies from PLoS One
Nutritional, microbiological and psychosocial implications of the low FODMAP diet from the Journal of Gastroenterology and Hepatology
Follow ZOE on Instagram.
Episode transcripts are available here.
Have feedback or a topic you'd like us to cover? Let us know here Lees meer -
How body fat impacts health and aging
30 november 2023 · 58 min
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… Lees meer -
Exercise myths busted: Practical steps to sustain your health
23 november 2023 · 1 uur 10 min
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 Activi… Lees meer -
We risked it all! Does ZOE work? Here's what our latest trial results show
16 november 2023 · 1 uur 5 min
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: Lees meerEpidemiology 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…
-
How to prevent heart disease, according to science
9 november 2023 · 58 min
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: Lees meerOptimal 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
2 november 2023 · 27 min
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
The effects of legume consumption on markers of glycaemic control in individuals with and without diabetes mellitus: A systematic literature review of randomised controlled trials from Nutrients
Effects of dietary pulse consumption on body weight: a systematic review and… Lees meer -
Aging and longevity reimagined: Is mindfulness the secret?
26 oktober 2023 · 1 uur
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. Lees meer -
Resistance training: How to stay strong as you age
19 oktober 2023 · 50 min
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: Lees meerEffects 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
12 oktober 2023 · 56 min
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 De… Lees meer -
Cardio exercise: How much do you really need?
28 september 2023 · 20 min
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. Lees meer -
Gut microbiome testing: What can it reveal about your health?
21 september 2023 · 1 uur 5 min
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. Lees meerNicola 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 microbiom… -
The shocking damage ultra-processed foods cause to your brain
14 september 2023 · 55 min
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 mak… Lees meer -
Food before exercise: What does science say?
7 september 2023 · 15 min
Get science-based nutrition advice straight to your inbox: https://bit.ly/3ExWxCG
Most of us like to have breakfast before we exercise in the morning, but what happens if we don’t eat anything first?
The issue goes beyond weight loss and exercise timing to involve blood sugar, insulin sensitivity, and other — perhaps unexpected — aspects of your health.
In today’s short episode of ZOE Science & Nutrition, Jonathan and Professor Javier Gonzalez ask: Should we exercise on an empty stomach?
If you want to uncover the right foods for 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
The Acute Effects of Interrupting Prolonged Sitting Time in Adults with Standing and Light-Intensity Walking on Biomarkers of Cardiometabolic Health in Adults: A Systematic Review and Meta-analysis from Sport Medicine
Exercising Tactically for Taming Postmeal Glucose Surges from Hindawi
Exercise-stimulated glucose uptake — regulation and implications for glycaemic control from Nature Reviews Endocrinology
Follow ZOE on Instagram.
Episode transcripts are available here.
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it. Lees meer -
Skin aging and acne: What you should do
31 augustus 2023 · 1 uur 2 min
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… Lees meer -
The great calorie deception: Are food labels misleading?
24 augustus 2023 · 21 min
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. Lees meer -
Antibiotics: The surprising truth about probiotics and what to do instead
17 augustus 2023 · 56 min
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:
Post-antibiotic gut mucosal microbiome reconstitution is impaired by probiotics and improved by autologous FMT from Cell
Saccharomyces boulardii: What makes it tick as successful probiotic? From the Journal of Fungi
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. Lees meer -
Butter vs. margarine: What does science say?
10 augustus 2023 · 26 min
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. Lees meer -
Healthy aging: The surprising power of your social life
3 augustus 2023 · 47 min
Unfortunately, many of us spend our later years in poor health. But is this avoidable? And can we actually increase our healthy years?
While aging is inevitable, there are steps we can take to minimize its effects on our health. And surprisingly, some of these steps have nothing to do with exercise or diet. Simply spending time with others can provide countless benefits to us as we age.
But how can we maintain these connections? Does retirement affect our social interactions? And can attitude alone keep you healthier in your later years?
In today’s episode, one of the world’s top experts on aging, Prof. Rose Anne Kenny, joins us to explore these ideas.
Rose Anne is a world-leading geriatrician at Trinity College Dublin, where she leads a huge, long-term study on aging. She’s also the author of the number one international bestseller Age Proof: The New Science of Living a Longer and Healthier Life.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Intro
00:13 - Quickfire round
01:14 - What’s the biggest myth about aging?
04:18 - What is aging?
07:43 - Aging process predictors
13:50 - Our growing elderly population
15:14 - Retirement
19:21 - Study on aging and social interaction
24:57 - Importance of social participation
27:38 - Studying the effects of loneliness
29:56 - Combating loneliness
31:13 - How attitude affects aging
33:20 - Social interaction online
36:08 - Creating social relationships
48:42 - Summary and Outro
Mentioned in today’s episode:
The Dunedin Study, a long-term study designed to investigate broader questions of child health and development from the Dunedin Multidisciplinary Health and Development Research Unit
The Irish Longitudinal Study on Ageing (TILDA) from Trinity College Dublin
You can buy Rose Anne’s book here.
Follow ZOE on Instagram.
Episode transcripts are available here.
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com and we’ll do our best to cover… Lees meer -
Chronic diarrhea? Here's what to do | Dr. Will Bulsiewicz
27 juli 2023 · 22 min
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. Lees meer -
The truth about organic food - according to science
20 juli 2023 · 38 min
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
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. Lees meer -
What’s the best natural sugar substitute?
13 juli 2023 · 16 min
Get science-based nutrition advice delivered straight to your inbox. https://bit.ly/46BPTYz
Are you trying to eat less sugar? If you are, you might have tried a natural sugar alternative.
Stevia, robinia honey, coconut sugar, agave… the list of these table sugar replacements seems to be growing day by day. But what even are these alternatives? Are they really natural? And do they offer us a healthier way of getting that sweet taste?
In today’s short episode of ZOE Science & Nutrition, Jonathan and Dr. Sarah ask: What are natural sugar alternatives, and are they healthier than table sugar?
Follow ZOE on Instagram. https://www.instagram.com/zoe/
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Mentioned in today’s episode:
The artificial sweetener erythritol and cardiovascular event risk from Nature Medicine Effects of D-allulose on glucose tolerance and insulin response from BMJ Open Diabetes Research & Care
Effects of stevia on glycemic and lipid profile of type 2 diabetic patients from the Avicenna Journal of Phytomedicine
Agave syrup: Chemical analysis and nutritional profile from the International Journal of Environmental Research and Public Health
Are natural sugar alternatives healthier? from Harvard Health Publishing
Alternative sugars - agave nectar from British Dental Journal
Episode transcripts are available here.
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com and we’ll do our best to cover it. Lees meer -
Is dairy good or bad for you?
6 juli 2023 · 37 min
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
Follow ZOE on Instagram.
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. Lees meer -
The truth about menopause supplements
29 juni 2023 · 18 min
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: Lees meerIntroduction 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
22 juni 2023 · 1 uur 3 min
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 … Lees meer -
How to stop diarrhea and what NOT to do
15 juni 2023 · 18 min
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: Lees meerDiarrhea, 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
8 juni 2023 · 58 min
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. Lees meerDr. 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 Menstrua… -
Conquer IBS: 3 steps to healthier digestion
1 juni 2023 · 23 min
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: Lees meerFODMAP 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?
25 mei 2023 · 57 min
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. Lees meerProf. 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 o… -
The surprising health impact of eating too fast
18 mei 2023 · 22 min
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: Lees meerDoes 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 Healt…
-
HRT for menopause: is it safe?
11 mei 2023 · 52 min
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. Lees meerProfessor 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 sy… -
Omega-3 supplements: why you're (probably) wasting your money
4 mei 2023 · 22 min
“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: Lees meerHigh-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
27 april 2023 · 1 uur 1 min
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. Lees meerDr. 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 C… -
Why eating nuts makes you healthier, according to science
20 april 2023 · 18 min
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: Lees meerRed-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?
13 april 2023 · 49 min
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. Lees meerChristopher 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://… -
Trans fats: how worried should you be?
6 april 2023 · 16 min
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: Lees meerHydrogenation 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?
30 maart 2023 · 56 min
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. Lees meerDr 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… -
Nightshade vegetables: hazard or health food?
23 maart 2023 · 16 min
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: Lees meerPotato 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
16 maart 2023 · 54 min
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 preference… Lees meer