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Everything you've heard about lactose is wrong
9 maart 2023 · 16 min
Lactose is usually only discussed in the context of intolerance. This intolerance can make us feel bloated, gassy and uncomfortable. But from cow’s milk to yoghurt and even breast milk, lactose is everywhere! So, can it really be that bad for us?
In today’s short episode of ZOE Science & Nutrition, we’re joined by Dr Will B. to find out.
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Studies referenced in the episode:
Nature: How humans’ ability to digest milk evolved from famine and disease
PubMed Central (PMC)
Effects of Prebiotic and Probiotic Supplementation on Lactase Deficiency and Lactose Intolerance: A Systematic Review of Controlled Trials
PubMed Central (PMC)
Improving lactose digestion and symptoms of lactose intolerance with a novel galacto-oligosaccharide (RP-G28): a randomized, double-blind clinical trial
PubMed Central (PMC)
Impact of short-chain galactooligosaccharides on the gut microbiome of lactose-intolerant individuals
https://www.hopkinsmedicine.org/health/conditions-and-diseases/lactose-intolerance
The Importance of Lactose in the Human Diet: Outcomes of a Mexican Consensus Meeting:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893676/
Episode transcripts are available here.
Want to create your own podcast? Contact Fascinate Productions to bring it to life. Lees meer -
Best of gut health - anniversary edition
7 maart 2023 · 34 min
Gut health is a topic we talk about a lot at ZOE. The gut doesn’t just fight disease, it boosts our mood, processes energy and so much more. Today’s bonus episode journeys through everything we’ve learnt about gut health so far. And what a myth-busting journey it is!
In this episode, Jonathan delves into the microbiome, highlighting the most useful tips from conversations with ZOE’s U.S. Medical Director and resident gut health expert, Will Bulsiewicz, and Tim Spector, one of top 100 most cited scientists and author Food for Life.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Intro
01:27 - Is bacteria bad for us?
04:10 - How is the microbiome affected by what we eat?
10:00 - What happens to the gut when fasting?
11:53 - Why bacteria eats the inside of our bodies
13:59 - What causes heartburn?
17:00 - What’s going on with gas and bloating?
19:09 - Tell-tale signs of constipation
22:42 - How to treat constipation
25:52 - Other signs of an unhealthy gut
27:20 - Why do doctors ask about your trips to the bathroom?
29:37 - Tips for tackling an unhealthy gut
31:40 - Outro
Episode transcripts are available here.
Will’s book is available to buy here.
Tim’s book is available to buy here.
Full length episodes mentioned: Lees meerSigns of an unhealthy gut
Gut bacteria and fasting: meet the night crew - The Big IF Dailies
Gas and bloating: the causes and how to stop it
Your gut is full of bugs: why this is great news
The ultimate guide to constipation
Heartburn: Why it happens and what you can do
Referenced in today’s episode:
A redefinition of constipation from King’s College London
The State Of The Nation’s Gut, a report from the U.K.-based Love Your Gut initiative
Epidemiology of constipation in Europe and Oceania: A systematic review published in BMC Gastroenterology
Recent advances in understanding and managing chronic constipation published in F1000Research
The Bristol Stool Scale
ZOE’s Blue Poop Challenge
Blue…
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The future is here: AI and personalized healthcare with Eric Topol
2 maart 2023 · 46 min
If you were to ask Siri, Alexa, or ChatGPT for medical advice right now, that would be a terrible idea.
But with recent developments in technology, this looks set to change. AI has become more intelligent, wearable devices - more accurate, and personalized medicine - increasingly mainstream.
But is any of this safe? Should we really trust machines with our health? And will any of this actually happen?
In today’s episode, Jonathan speaks to Eric Topol to explore how artificial intelligence may transform your next trip to the doctor. Lees meerEric Topol is one of the top 10 most-cited researchers in medicine, the author of 3 bestselling books on the future of medicine, and a practising cardiologist.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
If Timecodes:
00:00 - Introduction
00:11 - Topic introduction
01:53 - Quickfire questions
04:17 - Doctor-patient relationship
05:49 - Jonathan’s story with Eric
08:02 - How has medicine changed?
13:54 - Is there an optimistic future for medicine, utilising AI?
17:46 - How close are we to utilizing AI-based solutions in medicine?
23:09 - Self-diagnosis and preventative care
27:05 - Is prevention possible through AI?
32:33 - Personalized healthcare
41:51 - Summary
43:45 - Goodbyes
44:01 - Outro
Episode transcripts are available here.
Follow Eric on Twitter: https://twitter.com/EricTopol
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Have an idea for a podcast? Contact Fascinate Productions to bring it to life. -
Eggs: are they good for me?
23 februari 2023 · 17 min
Eggs are nutrient-dense and have a long shelf life. Compared with many other protein sources, they’re on the cheaper side. But they’re not as popular as they used to be. And a lot of this comes down to a debate about cholesterol.
In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: What’s the truth about eggs?
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Episode transcripts are available here.
Want to create your own podcast? Contact Fascinate Productions to bring it to life. Lees meer -
How to maximize health in your later years
16 februari 2023 · 46 min
Why do some people remain fit and healthy in their later years while others become increasingly frail?
Researchers from Kings College London have been following thousands of twins for 30 years in an effort to understand how each of us ages differently. And some of their findings will surprise you!
In today’s episode, Jonathan speaks to Claire Steves to better understand what all this means, shedding light on how aging works and what we can do about it: Lees meerDr. Claire Steves is a senior lecturer at King's College London, a medical doctor, and the clinical director at TwinsUK
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Introduction
00:10 - Topic introduction
01:39 - Quickfire questions
03:16 - Claire’s work during the pandemic
05:17 - What happens in our bodies when we age?
08:26 - Genes and aging
09:33 - What factors affect aging?
11:39 - Effects of physical activity
12:23 - Microbiome effects on aging
13:33 - Claire’s research
19:11 - What evidence is there that we can slow the effects of aging?
21:44 - What are some modifiable factors that can help reduce aging effects?
23:06 - Alzheimer's and dementia
28:21 - Stimulating your brain
29:45 - The importance of social interaction for the brain
31:02 - Diet. health and aging
35:27 - Menopause
37:30 - Actionable advice about maximizing health while aging
39:14 - The biggest myth about aging
42:20 - Summary
43:41 - Goodbyes
43:50 - Outro
Episode transcripts are available here
Find Claire’s publications here
The UK’s largest adult twin registry - Twins UK
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Have an idea for a podcast? Contact Fascinate Productions to bring it to life. -
The ultimate guide to constipation
9 februari 2023 · 21 min
The formal definition for constipation is ‘Having fewer than three bowel movements per week’. But, did you know that you can have a bowel movement every day and still be constipated? Recent data has shown that a quarter of people worldwide have at one point reported symptoms, suggesting that there is so much more to constipation than simply infrequent bowel movements.
In today’s short-ish episode of ZOE Science & Nutrition, Jonathan and Will attempt to dispel some misconceptions about constipation and empower you to have better bowel movements.
Studies referenced in today’s episode: Lees meerA redefinition of constipation by King’s College London, published in the American Journal of Gastroenterology (2019) here
The State Of The Nation’s Gut, Love Your Gut here
Epidemiology of constipation in Europe and Oceania: a systematic review from Prichard & Bharucha via BMC Gastroenterol here
Recent advances in understanding and managing chronic constipation from Peppas, Alexiou, Mourtzoukou & Falagas via F1000Research here
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Follow Sarah on Instagram: https://www.instagram.com/theguthealthmd/
This podcast was produced by Fascinate Productions. -
How to eat well on a budget
2 februari 2023 · 46 min
The cost of living has soared. Energy prices have doubled, and food costs have gone up enormously. As a result, the weekly shopping bill can be shocking.
For some, this is merely an inconvenience. But many others face the awful choice between heating their home and maintaining their usual diet. The consequence is that many of us are throwing cheaper ingredients into our shopping baskets to save money.
So does this mean that eating healthy is an indulgence that be dropped in favour of cheap ultra-processed food? Or is it still possible to eat healthily on a budget?
In today’s episode, Jonathan speaks to Dr. Rupy Aujla and Tim Spector to better understand how to eat healthier while spending less: Lees meerDr. Rupy Aujla is a medical doctor who, since 2015, has been teaching people to cook their way to health. He’s the founder of The Doctor’s Kitchen and has recently turned his efforts to healthy cooking on a tight budget.
Tim Spector is a co-founder of ZOE and one of the world's top 100 most cited scientists.
Buy Rupy’s book here.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Introduction
00:10 - Topic introduction
02:12 - Quickfire questions with Rupy
03:33 - Quickfire questions with Tim
04:22 - What’s one swap you can make today if you’re trying to eat well, for less?
05:07 - What has Dr. Rupy been up to?
06:58 - Do you need to give up eating healthy foods when economizing?
08:23 - Options when you’re on a budget
09:31 - Batch cooking
16:00 - Is it expensive to have healthy and good quality foods?
17:54 - Recipe adherence
20:24 - Advice for people cooking on their own
23:53 - How long does food last?
25:24 - How nutritious are canned & frozen foods?
28:23 - About protein
38:31 - What’s the one food you should spend more money on?
41:34 - Summary
42:29 - Can you have a healthier diet as a consequence of being on a budget?
43:23 - Goodbyes
43:26 - Outro
Get Tim’s book here.
Episode transcripts are available here.
Find… -
Signs of an unhealthy gut
26 januari 2023 · 22 min
Our gut helps fight disease. It processes energy for us and boosts our mood. So, having a healthy gut is extremely important – but there’s still a lot we don’t know.
Gut biome tests are a new, exciting technology, but are they the be-all and end-all for dietary decision-making? And are there simpler ways — and tastier ways, perhaps — to tell what’s happening inside our bodies?
In today’s short episode of ZOE Science & Nutrition, Jonathan and Dr. Will ask: What are the signs of an unhealthy gut? And how can we improve our gut health?
Referenced in today’s episode: Lees meerThe Bristol Stool Scale. https://www.bladderandbowel.org/bowel/bowel-resources/bristol-stool-form-scale/
ZOE’s Blue Poop Challenge: https://www.joinzoe.com/bluepoop
Blue poo: Impact of gut transit time on the gut microbiome using a novel marker published in Gut https://gut.bmj.com/content/70/9/1665
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Follow ZOE on Instagram: https://www.instagram.com/zoe/
This podcast was produced by Fascinate Productions. -
How to improve blood sugar control with exercise
19 januari 2023 · 47 min
Blood sugar is one of the rare nutrition topics where everyone agrees: We should avoid big peaks and dips and aim for a steady curve.
Spikes cause inflammation, accelerate aging, and lead to type 2 diabetes. Crashes make us feel moody and tired, and crave foods we don’t need.
We can control our blood sugar through what and how we eat. But something else affects our blood sugar — physical activity.
Exercise has a profound effect on your blood sugar response. Together with your food choices, being physically active helps you keep your blood sugar level even.
In this episode of ZOE Science & Nutrition, Jonathan speaks with Javier Gonzalez and Sarah Berry to find out how exercise affects our blood sugar response — even when we’re fasting — and how much exercise we need to do to benefit. Lees meerJavier Gonzalez is an associate professor of human physiology at the University of Bath whose research focuses on the interaction between diet and exercise.
Sarah Berry is one of the world's leading experts on human nutrition. She has personally run over 20 randomized clinical trials looking at how humans respond to different fats.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Introduction
00:12 - Topic introduction
01:39 - Quickfire questions
02:55 - Is a 30-minute walk as good as 30-minute cardio?
03:39 - What is blood sugar and why should we care about it?
05:10 - Blood sugar control throughout the day
07:43 - Why is it important to know about blood sugar?
09:01 - Blood sugar control
12:25 - How exercise affects blood sugar
14:17 - The power of fidgeting
16:12 - Effects of higher intensity exercise
17:00 - Lower intensity exercise vs higher intensity exercise
18:41 - Intermittent fasting and blood sugar
24:43 - Personalization
26:35 - What types of exercises can you do to control blood sugar?
29:12 - Cardio vs resistance training
34:21 - Blood fats & exercise
42:15 - 3 tips on leveraging exercise to control blood sugar and bl… -
Foods to lower your cholesterol
12 januari 2023 · 21 min
More than half of us have high cholesterol — and new research suggests that having even slightly raised levels in our 30s could significantly increase our chances of developing heart disease.
Medication is a common fix, but it comes with side effects. So, today we’re looking at how much changing our diets can help.
In this short (ish) episode of ZOE Science & Nutrition, Jonathan and Sarah ask: Can we lower our cholesterol by changing our diets?
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Studies referenced in the episode: Lees meer‘Association between Carbohydrate Intake and Serum Lipids’ from the Journal of the American Nutrition Association here
‘The Mediterranean Diet And Cardioprotection: Historical Overview And Current Research from the Journal of Multidisciplinary Healthcare here
‘Direct comparison of dietary portfolio vs statin on C-reactive protein’ from the European Journal of Clinical Nutrition here
This podcast was produced by Fascinate Productions.
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Should we be worried about strep A?
5 januari 2023 · 47 min
This year, cases of an invasive bacterial infection are rising earlier than usual in the US, the UK and other countries across Europe.
The group A Streptococcus bacteria - commonly known as Strep A - usually only causes mild illness. However, things have become severe in some cases, with several children dying in recent weeks.
So, should we be worried? And what symptoms should we look out for to help us identify this illness in ourselves and our families?
In today’s episode, Jonathan is joined by world-leading expert on the subject: Shiranee Sriskandan is a professor of Infectious Diseases at Imperial College London whose scientific research focuses specifically on Strep A bacteria. Regular guest and ZOE co-founder Tim Spector also joins, and as one of the world’s top 100 most cited scientists, Tim has been closely following infectious diseases in the community through the ZOE Health Study.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 Introduction
00:10 Topic Introduction
01:40 Quickfire Questions
03:15 What is Strep?
04:04 How common is Strep?
05:02 Seasonality of Strep and symptoms in different climates
05:30 What makes this year different?
06:31 Can Strep make other illnesses worse?
07:07 We've already seen signs of Strep rising over time, is this due to lockdown?
09:36 How worried should we be about Strep infections?
10:10 Group A Strep will often get better on its own
11:07 The risk of rarer invasive infections is greater as the pool of cases increases
11:59 Immune response to Strep A can increase chances of Rheumatic Fever
13:35 What is Rheumatic Fever?
14:59 What are the symptoms of Strep A
16:53 How to treat Strep Throat
18:12 What is the relationship between Strep A and Scarlet Fever
18:53 Who gets Scarlet Fever and what are the symptoms?
19:34 What are the distinguishing features between covid and other sore throats
20:53 Do children get more fevers if they are younger?
22:54 What to do if you think y… Lees meer -
How to make New Year’s resolutions stick
1 januari 2023 · 47 min
Welcome to 2023! Whether you partied last night or went to bed early, we’re all in the same boat: a new year means thinking about new year’s resolutions.
This tradition dates back 4000 years, so it’s certainly stood the test of time. But are new year’s resolutions a good idea? Or simply a get way to set yourself up to fail?
Perhaps science has something to say about this.
In this episode, Jonathan speaks with Tara Swart and Sarah Berry, who share techniques that will give you the best chance of sticking to your New Year’s resolutions. They also discuss whether these promises are a good idea in the first place. Lees meerTara Swart is a medical doctor, a neuroscientist, and the author of The Source: Open Your Mind, Change Your Life. She also has her own podcast, called Reinvent Yourself.
Sarah Berry is one of the world's leading experts on human nutrition. She has personally run more than 20 randomized clinical trials looking at how humans respond to different fats.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Introduction
00:10 - Topic introduction
01:54 - Quickfire questions
02:32 - Making good choices for the New Year without it being hard work
04:28 - Why do we do New Year resolutions and is it a good idea?
07:07 - How to achieve New Year’s resolution goals?
09:18 - Scientific evidence about how to achieve goals
09:53 - What is neuroplasticity
16:02 - 4-step process to change your brain
18:36 - How to approach weight loss resolutions
23:07 - Avoiding dieting as a New Year’s resolution
25:49 - The science of habits
33:07 - Tips & actionable advice
40:02 - Quitting alcohol
43:26 - Summary
44:00 - Goodbyes
44:11 - Outro
Episode transcripts are available here.
Get Tara’s book here.
Follow Tara on Instagram: https://www.instagram.com/drtaraswart
Follow Sarah on Instagram: https://www.instagram.com/drsarahberry/
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Have an idea for a podcast? Contact Fascinate Produc… -
The health benefits of eating together
29 december 2022 · 14 min
You might think what you eat and when are the only factors that play into the health of your diet. But recent research has shown that who you eat with can also play a role. And it could even make your food taste better!
In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: Can eating with other people really improve your food?
Studies referenced in today’s episode: Lees meerAssociations of family feeding and mealtime practices with children's overall diet quality, published in Appetite here
‘Diet and Health Benefits Associated with In-Home Eating and Sharing Meals at Home’ from International Journal of Environmental Research and Public Health here
‘The Protective Role of Family Meals for Youth Obesity: 10-year Longitudinal Associations’ from the U.S. Dept of Health and Human Services here
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Follow Sarah on Instagram: https://www.instagram.com/drsarahberry/
This podcast was produced by Fascinate Productions. -
Tim Spector’s journey from health crisis to healthy eating - a chapter from Food for Life
22 december 2022 · 29 min
What should I have for dinner? A question you no doubt ask yourself daily. But I bet you don't spend too long coming up with an answer. ZOE's scientific co-founder, Tim Spector, has been trying to answer this question for a decade.
If you're a regular listener, you probably know him well. Five years ago, he published the best-selling book, The Diet Myth, and just last month, he released the follow-up, Food for Life, the New Science of Eating Well.
In this episode, you'll hear a chapter from the book titled “So Now What Should I Have for Dinner?” Lees meerTim Spector is a co-founder of ZOE and one of the world's top 100 most-cited scientists.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Get Tim’s book here.
Timecodes:
00:00 - Intro
01:44 - Chapter 11. So now what should I have for dinner?
14:00 - Personalizing my diet
26:15 - Five final tips
27:00 - Outro
--
Follow Tim on Instagram: www.instagram.com/tim.spector
Episode transcripts are available here.
This podcast was produced by Fascinate Productions. -
Should you worry about gluten?
15 december 2022 · 15 min
The last decade saw a rise in gluten-free diets. But the number of us with diagnosed gluten intolerance each year hasn’t changed.
Eliminating gluten is the only treatment for those with celiac disease, but the rest of us could be doing more harm than good by embracing ultra-processed, gluten-free foods.
In today’s short episode of ZOE Science & Nutrition, Jonathan and Will ask: Should you be worried about gluten?
Studies referenced in the episode: Lees meer‘Health Benefits and Adverse Effects of a Gluten-Free Diet in Non–Celiac Disease Patients’ from Gastroenterol & Hepatology here
‘The Gluten-Free Diet: Recognizing Fact, Fiction, and Fad’ from The Journal of Pediatrics here
’Is There Evidence to Support the Claim that a Gluten-Free Diet Should Be Used for Weight Loss?’ from the Journal of the Academy of Nutrition and Dietetics here
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
This podcast was produced by Fascinate Productions. -
The secrets of good sleep
8 december 2022 · 52 min
We all know how good it feels to drift into deep sleep and wake up feeling refreshed.
The positive effects of a good night’s sleep affect every aspect of our lives. We feel energetic, focused, and ready to take on the day’s challenges.
But the long-term effects of bad sleep are less known. It turns out, they have a huge impact on our health and even how long we live.
In this episode, Jonathan speaks with Prof. Matthew Walker to learn what the latest science says about improving our sleep — to give us more energy and better health. They also discuss whether how we sleep changes how our bodies respond to food. Lees meerMatthew Walker is a sleep expert, a professor of neuroscience at UC Berkeley, and founder of the Center for Human Sleep Science. He’s also the author of Why We Sleep.
Matt and his team are currently working with ZOE scientists to research the links between sleep, nutrition, and health.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Intro
00:33 - Episode start
01:22 - Quickfire questions
02:48 - What’s the biggest myth about sleep»
04:09 - What is sleep?
07:46 - Why do we sleep?
10:29 - REM
14:22 - How does Matt study sleep?
16:18 - What happens when you don’t get enough sleep?
22:48 - Collaboration with ZOE
28:16 - Sleep and menopause
32:38 - Tips on how to sleep better
33:23 - Sleep regularity
35:12 - How do you find out about your chronotype?
37:20 - Bedroom temperature
38:04 - Lighting
39:04 - Caffeine and Alcohol effects on sleep
44:22 - Making your room like a cave
44:57 - The influence of screens on your sleep
47:03 - Summary
48:14 - Goodbyes
48:35 - Outro
Get Matt’s book here.
Listen to Matt’s podcast here.
'How people wake up is associated with previous night’s sleep together with physical activity and food intake' - Read the paper: here.
Find out your chronotype here.
Follow ZOE on Instagram: https://www.instagram.com/zoe/
This podcast was produced by Fascinate Productions. -
Heartburn: why it happens and what you can do
1 december 2022 · 18 min
The acid in your stomach is so powerful it can dissolve metal. Luckily, your stomach is fine-tuned to deal with its acidic fluid, but the rest of your body isn’t quite as hardy.
So, if acid escapes from your stomach and reaches your esophagus, it can cause a painful sensation in the chest — this is heartburn. It isn’t rare, with more than 1 billion people suffering from it globally.
In today’s short episode of ZOE Science & Nutrition, Jonathan and Will ask: Why do we get heartburn, and what’s the best way to deal with it?
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Studies referenced in the episode: Lees meer‘Prevalence and clinical spectrum of gastroesophageal reflux: a population-based study in Olmsted County, Minnesota’ from Gastroenterology here
‘Proton-pump inhibitors and risk of fractures: an update meta-analysis’ from Osteoporos Int. here
‘Proton pump inhibitors alter the composition of the gut microbiota’ from BMJ here
This podcast was produced by Fascinate Productions.
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The truth about vitamin supplements
24 november 2022 · 49 min
Good information about vitamins is hard to find. With over 70% of Americans and 40% of Brits using them, it's a hugely lucrative market, which means numerous voices in the media and online pusing a pro-vitamin agenda. All without the scientific evidence to support their claims.
So do we need vitamins to lead a healthy life? Or could these supplements actually cause serious health complications?
In this episode, Jonathan speaks with Prof. JoAnn Manson and Dr. Sarah Berry to better understand how vitamin supplements affect our health. Lees meerJoAnn Manson is a professor of epidemiology at the Harvard School of Public Health and one of the world's most cited researchers. She’s run multiple enormous studies with over 20,000 participants to uncover the real effects of vitamin supplementation on our health.
Dr. Sarah Berry is one of the world's leading experts on human nutrition, who has personally run over 20 randomized clinical trials looking at how humans respond to different fats.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Introduction
02:29 - Quickfire questions
04:27 - Why are people confused about supplements?
05:17 - Which supplement does the majority of the population benefit from taking and why?
05:51 - What are dietary supplements and vitamins?
09:33 - Why is there so much advertising suggesting supplements?
10:54 - JoAnn’s research
14:07 - About vitamin C
15:15 - Megadosing
19:51 - VITAL and COSMOS trials
25:13 - Should we take vitamin D
27:37 - Omega-3
32:48 - Variation & personalization
36:51 - Actionable advice on supplements
38:45 - Should children take supplements?
42:13 - Should we all take a standard dose multivitamin?
44:54 - Summary
46:25 - Goodbyes
46:57 - Outro
Episode transcripts are available here.
Check the trials mentioned in today’s episode: AREDS 2, COSMOS, Physicians' Health Study II, VITAL
Follow Sarah: https://twitter.com/saraheeberry
Follow ZOE on Instagram: https://www.instagram.com/z… -
Menopause: Does diet play a part?
17 november 2022 · 15 min
It's a condition that affects half the population, but there are countless unanswered questions about menopause. The symptoms vary significantly from person to person, including sleep problems, hot flashes, weight gain, and an increased risk of heart disease.
In one of the largest studies to date, ZOE researchers have uncovered a link between menopause and our diets — and this could hold the key to reducing the severity of menopause symptoms.
In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: what role does diet play during menopause?
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Follow Sarah on Instagram: https://www.instagram.com/drsarahberry/
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Studies referenced in the episode: Lees meer‘Why we are all being let down by the lack of research into menopause’ from Mosaic here
‘Menopause’ from the Nature Reviews Disease Primers here
‘What is Menopause?’ from the National Institute of Aging here
This podcast was produced by Fascinate Productions.
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How your gut affects your mental health
10 november 2022 · 41 min
In a lab in Ireland, a group of scientists stand around a stainless steel table. One of them is holding a device, not unlike a small turkey baster. His free hand plunges into a box on the table and retrieves a mouse.
Using his device, he administers the brown solution within…rectally.
This unfortunate soul has just received a fecal microbiota transplant. The donor was not another mouse but a human being. And the person in question had symptoms of severe depression.
Jonathan speaks to John Cryan, author of the study that showed a relationship between gut and brain. In this episode, we learn more about his fascinating research, how microbes may affect our brain, and to eat to appease your gut bugs. Lees meerJohn Cryan is a professor at University College Cork and a world-leading researcher into the relationship between our brain and our gut microbiome.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Introduction
02:05 - Quickfire questions
03:26 - Are there links between the gut and the brain?
06:31 - The gut-brain axis
09:17 - How do gut bacteria affect our brains?
11:12 - Why does John call the microbiome “the chamber of secrets”?
14:20 - Does the microbiome explain drug side effects?
15:51 - Are there links between our microbiomes and mental health?
20:40 - If we improve our microbiome health can we improve our mental health?
24:58 - Can food help improve the microbiome and thus improve mental health?
28:33 - Microbiome’s effect on behavior
29:54 - Actionable advice
34:43 - Microbiome in adolescence
37:18 - Summary
38:26 - Goodbyes
38:48 - Outro
Episode transcripts are available here.
Follow John: https://twitter.com/jfcryan
Follow ZOE on Instagram: https://www.instagram.com/zoe/
This podcast was produced by Fascinate Productions. -
Cooking oils: what to use and when
3 november 2022 · 15 min
We use it to fry, roast, or dress a salad. Cooking oil is a kitchen staple. But it's hard to know which is healthiest for each scenario.
In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: what cooking oils should you use and when?
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Studies referenced in the episode: Lees meer‘Heated vegetable oils and cardiovascular disease risk factors’ from Vascular Pharmacology here
‘Does cooking with vegetable oils increase the risk of chronic diseases?: a systematic review’ from British Journal of Nutrition here
‘Culinary oils and their health effects’ from British Nutrition Foundation here
This podcast was produced by Fascinate Productions.
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Will fermented foods improve my gut health?
27 oktober 2022 · 48 min
Fermentation is a hot craze in fancy restaurants around the world. And fermented foods, like kombucha and kimchi, are even sold in corner stores.
Listeners of this show will have heard that fermented foods might benefit our gut health. But these foods make us uneasy. The idea of letting food rot, then eating it goes against everything our parents taught us. So, is fermentation scary and dangerous?
This episode will show you why it's not only safe but beneficial to eat fermented foods, and that fermenting foods is something you can try at home.
Jonathan speaks to Tim Spector and Sandor Katz — whom the food magazine CHOW calls a provocateur, trendsetter, and rabble-rouser — to better understand the fabulous world of fermentation. Lees meerSandor Katz is a food activist who is widely credited with reintroducing fermentation to the US and the UK, calling himself a fermentation revivalist.
Tim Spector is a co-founder at ZOE and one of the top 100 most cited scientists in the world.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Intro
00:13 - Topic introduction
02:21 - Quickfire questions
04:10 - Isn’t fermentation niche?
05:05 - What is fermentation?
07:36 - Why did our ancestors ferment their food?
08:54 - How is fermentation preserving food?
12:45 - What are the impacts on our health of eating fermented foods?
16:27 - How to make kimchi
19:00 - What is kefir?
20:25 - Why are fermented foods good for our health
24:19 - Why don’t we have to worry about bacteria in fermented foods?
29:36 - What are the best fermented foods to get started with?
34:16 - Can you purchase fermented foods at stores?
39:26 - 5 tips for people interested in trying fermented foods
42:42 - Summary
44:17 - Listener’s question: What’s the most unusual food that you’ve fermented?
45:16 - Goodbyes
45:24 - Outro
Episode transcripts are available here.
Follow Sandor: https://www.instagram.com/sandorkraut/
Learn Sandor’s sauerkraut recipe here.
Get Sandor… -
How fasting affects energy and mood - The Big IF Dailies
26 oktober 2022 · 7 min
Have you ever lost your temper because you were hungry? Feeling short-tempered when you’re overdue a bite to eat is an almost universal experience, with its own adjective - ‘hangry’. If missing just one meal turns you into a grump, you may think that fasting would turn you into the Incredible Hulk. However, new data suggests this might not be the case.
In this daily episode of ZOE Science & Nutrition, Dr Sarah Berry joins Jonathan to answer the question: how does fasting affect your energy and mood?
This episode is part of a limited series to celebrate the launch of The Big IF Study: The world’s largest clinical study to discover how intermittent fasting affects our mood, energy and hunger levels. Want to know if intermittent fasting can work for you?
Take part for FREE: joinzoe.com/thebigif
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
This podcast was produced by Fascinate Productions. Lees meer -
3 meals a day VS little and often - The Big IF Dailies
25 oktober 2022 · 8 min
Can you make it from lunch to dinner without a snack? Tradition tells us that three meals a day is the right way to eat, but times have changed, and many of us now choose to eat little and often. The debate continues as to which is better.
Today, we discuss new data that could settle this once and for all.
In this daily episode of ZOE Science & Nutrition, Jonathan is joined by Dr Sarah Berry to answer the question: should we eat little and often or 3 meals a day?
This episode is part of a limited series to celebrate the launch of The Big IF Study: The world’s biggest clinical study to discover how intermittent fasting affects our mood, energy and hunger levels. Want to know if intermittent fasting can work for you?
Take part in the Big IF Study for FREE: joinzoe.com/thebigif
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
This podcast was produced by Fascinate Productions. Lees meer -
Gut bacteria & fasting: meet the night crew - The Big IF Dailies
24 oktober 2022 · 7 min
Nowadays, food can be delivered to your door with just a few swipes of your smartphone. The result? Many of us eat more frequently, at any time of the day. And this may have some downsides. New research shows that for our gut bacteria to perform their helpful activities, we may have to embrace the dietary patterns of our ancestors.
In today’s daily episode of ZOE Science & Nutrition, Jonathan is joined by Tim Spector to answer the question: How do gut bacteria repair your gut while fasting?
This episode is part of a limited series to celebrate the launch of The Big IF study: The world’s biggest clinical study to discover how intermittent fasting affects our mood, energy and hunger. Want to know if intermittent fasting can work for you?
TAKE PART for FREE: joinzoe.com/thebigif
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
This podcast was produced by Fascinate Productions. Lees meer -
Does calorie counting work? - The Big IF Dailies
23 oktober 2022 · 9 min
Food package labels can be complex. With so much information, many of us set a beeline for the calorie number, but there’s more going on in food than just the amount of energy. How much value is there in counting calories, and should you continue? The latest science could make you reconsider.
In today’s daily episode of ZOE Science & Nutrition, Jonathan is joined by Dr Sarah Berry to answer the question: Does calorie counting work?
This episode is part of a limited series to celebrate the launch of The Big IF study: The world’s biggest clinical study to discover how intermittent fasting affects our mood, energy and hunger. Want to know if intermittent fasting can work for you?
TAKE PART for FREE: joinzoe.com/thebigif
This podcast was produced by Fascinate Productions. Lees meer -
Should you avoid late-night snacks? - The Big IF Dailies
22 oktober 2022 · 7 min
We’ve all been there at least once, hovering by the fridge and looking for something to graze on just before bed. What you eat after dark can disrupt your sleep and digestion. Yet new evidence suggests that when we snack is less important than what we snack on, so suddenly that midnight snack may not be a guilty pleasure after all.
In today’s daily episode of ZOE Science & Nutrition, Jonathan is joined by Dr Sarah Berry to answer the question: should you avoid late-night snacks?
This episode is part of a limited series to celebrate the launch of The Big IF Study: The world’s biggest clinical study to discover how intermittent fasting affects our mood, energy and hunger. Want to know if intermittent fasting can work for you?
TAKE PART for FREE: joinzoe.com/thebigif
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
This podcast was produced by Fascinate Productions. Lees meer -
What breaks a fast? - The Big IF Dailies
21 oktober 2022 · 8 min
Fasting has been shown to improve our metabolism, slow disease and potentially increase our life span. While world religions have practiced fasting for millennia, the trend of fasting has soared in popularity in the last decade.
Not all fasts are made equally and there are a lot of different rules to follow. Some purists argue that you’re only allowed water while fasting others believe there can be more flexibility during your period of abstinence.
In today’s daily episode of ZOE Science & Nutrition, Jonathan is joined by Tim Spector to answer the question: what breaks a fast?
This episode is part of a limited series to celebrate the launch of The Big IF Study: The world’s biggest clinical study to discover how intermittent fasting affects our mood, energy and hunger levels. Want to know if intermittent fasting can work for you?
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
TAKE PART for FREE: joinzoe.com/thebigif
This podcast was produced by Fascinate Productions. Lees meer -
5 foods I got wrong - Tim Spector
20 oktober 2022 · 45 min
Where were you in 2015? President Obama was in the White House, The UK was a member of the European Union, and you couldn’t escape Bruno Mars's global smash: Uptown Funk. More importantly, 2015 marked the release of Tim Spector’s first book: The Diet Myth.
If you think the world has felt different since 2015, wait until you hear about the advances in nutritional science. Since then, Tim has had a chance to rethink his position on dietary staples like bread, milk, ultra-processed foods and more.
He’s put everything he’s learnt into his new book Food for Life: The New Science of Eating Well.
In this episode, Tim speaks with Jonathan about what he got right, where he went wrong, and what the future holds for the world of nutrition. Lees meerTim Spector is a co-founder at ZOE and one of the world's top 100 most cited scientists.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Intro
00:10 - Topic introduction
02:33 - Quickfire questions
03:19 - Has Tim changed his opinion on anything while writing his new book?
03:55 - Tim’s new book: Food for Life
05:41 - Today’s topic: 5 foods Tim got wrong
06:55 - #1: Bread
10:16 - What has Tim’s opinion changed about bread?
12:23 - #2: Personalization
15:15 - How has Tim’s breakfast changed?
22:05 - #3: Milk
25:04 - Skim milk vs whole milk
27:48 - What kind of milk does Tim have?
29:43 - #4: Mushrooms
32:37 - #5: Ultra-processed foods
40:30 - Summary
42:17 - Will Tim write another book?
42:49 - Goodbyes
42:53 - Outro
Pre-order Tim’s book here.
Episode transcripts are available here.
Check the trial mentioned in today’s episode here.
This podcast was produced by Fascinate Productions. -
What does science say about intermittent fasting?
13 oktober 2022 · 48 min
It seems like every day, someone new mentions intermittent fasting. But what is it, exactly?
There are myriad options — from the 5:2 diet, with two days of extreme calorie restriction each week, to the warrior diet, which involves eating only raw fruit during the day and a mammoth feast at night.
Whatever the approach, intermittent fasting involves restricting the window of time when you eat.
Supporters evangelise the benefits, promising weight loss, disease prevention, and even life extension.
Currently, the scientific evidence is unclear, but it's an exciting area that may be full of potential.
Today, Jonathan speaks with Gin Stephens, who has had a powerful experience of intermittent fasting transforming her health and weight. He also talks to Tim Spector, who will share what science can tell us about intermittent fasting today — and, interestingly, how much it can’t, yet. Plus, an exciting announcement about how this is set to change. Lees meerGin Stephens is a New York Times bestselling author and podcast host.
Tim Spector is a co-founder of ZOE and one of the world's top 100 most cited scientists.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Intro
00:15 - Topic introduction
02:44 - Quickfire questions
04:38 - ZOE’s intermittent fasting study
08:42 - What is intermittent fasting and how it impacted Gin’s life
11:50 - Demystifying intermittent fasting
14:19 - The science of intermittent fasting
23:29 - Starting intermittent fasting
25:29 - What am I allowed to have during intermittent fasting?
30:07 - The first 28 days of “clean” intermittent fasting
32:51 - Intermittent fasting and the microbiome
37:00 - Correlation with circadian rhythms
38:56 - How important is consistency when time-restricted eating?
41:14 - On intermittent fasting & women’s health
43:24 - Summary
44:35 - Goodbyes
44:56 - Outro
Episode transcripts are available here.
Join us for the World’s Biggest Intermittent Fasting study at joinzoe.com/… -
Fiber: Why it’s important and how to get more of it
6 oktober 2022 · 15 min
Diets rich in fiber are associated with good heart health and metabolic wellbeing. This type of diet can do wonders for our gut microbiome.
With so many benefits, relatively low cost, and high availability, fiber should be a staple nutrient in our diets — but most of us have a deficiency. Lees meerIn today’s short episode of ZOE Science & Nutrition, Jonathan and Will ask: If fiber is so good for us, why are we not eating enough of it?
Follow ZOE on Instagram: https://www.instagram.com/zoe/If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get
10% off your personalized nutrition program.Studies referenced in the episode:
Read ‘Carbohydrate quality and human health: a series of systematic reviews and meta-analyses’ from The Lancet hereThis podcast was produced by Fascinate Productions.
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Heart health and aging
29 september 2022 · 45 min
Do our blood vessels hold the secret to long life?
60,000 miles long. That’s the length of the tube system inside us that transports blood, oxygen, and nutrients to the cells in our body.
If these tubes fail, the result can be fatal. In some cases, it’s a heart attack. In others, it’s a stroke, where the blood supply to the brain is disrupted, and brain cells are damaged or killed.
Heart attacks and strokes are a major cause of death in developed countries - but we can take action to reduce the risks.
In this episode, Jonathan speaks to a world-renowned physician, scientist, and speaker to gain insights into how looking after this magical pipework could slow down aging. Lees meerDr. William Li is a world-leading specialist in blood vessels and preventative health and the author of countless papers on the topic, who possesses the gift for communicating this complex subject in terms we can all understand.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Intro
00:09 - Topic introduction
01:34 - Quickfire questions
04:17- Why do blood vessels matter?
05:28 - How do blood vessels link to heart health?
09:15 - Elasticity of blood vessels
13:51 - Can we reverse the stiffening and blockage of blood vessels?
19:58 - Does food damage the blood vessels?
24:40 - Does high blood pressure affect blood vessels?
29:36 - How do aging and diet affect blood vessels?
34:16 - Data on reversing blood vessel damage
39:00 - How is aging linked to blood vessel health?
41:53 - Summary
43:05 - Goodbyes
43:21 - Outro
Have feedback or a topic you'd like us to cover? Let us know here
Follow William: https://twitter.com/drwilliamli
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Episode transcripts are available here -
Gas & Bloating: the causes & how to stop it
22 september 2022 · 14 min
Most of us are familiar with the unpleasant feeling of being bloated. It can happen after eating specific foods or when you experience slower bowel movements. Sometimes, it can be a symptom of an underlying health condition.
To take a closer look at issues related to gas and bloating, we’ve invited a special guest this week: superstar gastroenterologist and Zoe’s US Medical Director Will Bulsiewicz.
In today’s short episode of ZOE Science & Nutrition, Jonathan and Will ask: what are the main causes of gas bloating and how do we stop it?
Follow ZOE on Instagram: https://www.instagram.com/zoe/ Lees meerDownload our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Studies referenced in the episode:Burden of Gastrointestinal Symptoms in the United States: Results of a Nationally Representative Survey of Over 71,000 Americans + Am J Gastroenterol + here
Abdominal bloating is the most bothersome symptom in irritable bowel syndrome with constipation (IBS-C): a large population-based Internet survey in Japan + Biopsychosoc Med. + here
Sensation of bloating and visible abdominal distension in patients with irritable bowel syndrome + Am J Gastroenterol + here
This podcast was produced by Fascinate Productions.
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How your food choices affect the planet
15 september 2022 · 43 min
Our planet is overheating. Human society is creating too much carbon dioxide, stopping the sun’s warmth from escaping back into space. As earth gets hotter, its ice caps are melting, causing sea levels to rise, and submerging entire communities. Floods, droughts, and wildfires are already becoming much more common.
Some effects of climate change are now irreversible, but there is still hope, and adjusting what we eat might play a bigger part than you’d imagine.
In this episode, Jonathan speaks with a pioneer in science who will help you understand how your eating habits affect the planet, so you can make informed decisions about the foods you eat and how you prepare them. Lees meerSarah Bridle is a professor of food climate and society at the University of York in the United Kingdom. She is on the vanguard of a new field, and her research carefully measures the exact effects of the foods we eat on climate change.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Intro
00:10 - Topic introduction
01:34 - Quickfire questions
03:14 - Why does climate change matter?
05:40 - Why does food matter for reducing climate change?
07:44 - Understanding how different foods affect the climate
11:32 - Do I have to go vegan to help stop climate change?
13:14 - Are all meats equal in terms of their climate impact?
16:20 - How do by-products of animals impact climate?
17:22 - Carbon footprint of milk alternatives
19:51 - Is a baked potato good for the planet?
21:42 - Other things that impact climate change to consider
23:33 - Food miles vs air miles?
26:48 - Are avocados killing the planet?
28:05 - Avocados’ water consumption
28:44 - Packaging
34:34 - Food waste
35:20 - Can a sustainable diet be affordable?
36:39 - 3 things to do to reduce your impact on climate change
38:58 - Summary
40:22 - Goodbyes
40:49 - Outro
Episode transcripts are available here.
Follow Sarah: https://twitter.com/sarahbridle
Get Sarah’s book here.
Follow ZOE on Inst… -
High cholesterol foods: what really happens when you eat them?
8 september 2022 · 15 min
Cholesterol in our food has a bad reputation. Many of us think of it as something to try to cut it out of our diet completely. Yet new research could redeem eggs and other cholesterol-rich foods.
In today’s short episode of ZOE Science and Nutrition, Jonathan and Sarah ask: what happens when you eat high cholesterol foods?
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Studies referenced in the episode: Lees meerHyperlipidemia as a Risk Factor for Cardiovascular Disease + Prim Care. + here
Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations + Current Opinion in Clinical Nutrition and Metabolic Care + here
The Role of Omega-3 Fatty Acids in Reverse Cholesterol Transport: A Review + Nutrients + here
This podcast was produced by Fascinate Productions.
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How to make your body clock work for you
1 september 2022 · 39 min
In today’s world, we increasingly live our lives late into the night. Whether it's work obligations, socializing, or being glued to a screen, we ignore the sun's rise and fall.
But most of us are unaware that a clock is ticking away inside us.
It uses light to keep time and tells us when to sleep and eat. Should we listen? Or is this biological clock simply a relic from a past time?
In today’s episode, Jonathan speaks to a leading authority to unravel the latest science that reveals that this body clock, or circadian rhythm, has a dramatic impact on our health, weight, and mental wellbeing: Lees meerRussell Foster is an Oxford University scientist who has dedicated his life to studying circadian rhythms. He’s a world leader in the field and the author of Lifetime: the new science of the body clock.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Intro
00:12 - Topic introduction
01:23 - Quickfire questions
02:30 - What is the biggest myth about our body clock that drives Russell crazy?
03:19 - What are circadian rhythms?
06:41 - Why do they matter to us?
10:32 - How does your body sync its clock?
14:07 - How does the circadian rhythm influence sleep?
15:18 - What happens if we don’t live alongside our circadian rhythms?
21:26 - What should night workers do?
26:45 - Does your circadian rhythm change when going through menopause?
29:42 -Is there a circadian rhythm for our gut?
33:12 - Will it damage our long-term health to continuously be awake by our small children?
35:15 - Summary
36:14 - Goodbyes
36:36 - Outro
Episode transcripts are available here.
Get Russell’s book here.
Follow Russell: https://twitter.com/oxscni
Follow ZOE on Instagram: https://www.instagram.com/zoe/
This podcast was produced by Fascinate Productions. -
Artificial sweeteners - worse than sugar?
25 augustus 2022 · 15 min
Artificial sweeteners are everywhere. Not only in diet soft drinks but in many foods that you wouldn’t expect. You’ve probably eaten some today without realising.
Sweeteners have been around for over a hundred years yet remain the subject of much debate. It's hard to know how they stack up next to the alternatives.
In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: are artificial sweeteners worse than sugar?
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Studies referenced in the episode: Lees meerStevia Leaf to Stevia Sweetener: Exploring Its Science, Benefits, and Future Potential from The Journal of Nutrition here
Chronic Intake of Commercial Sweeteners Induces Changes in Feeding Behavior and Signaling Pathways Related to the Control of Appetite in BALB/c Mice from Biomed Res Int here
This podcast was produced by Fascinate Productions.
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Can spices improve your health?
18 augustus 2022 · 41 min
Kanchan Koya grew up in a house filled with wonderful fragrances from the spices simmering on her grandmother’s stove. In India, it was a common belief that spices were more than just pleasant tastes. Ancient wisdom said they had medicinal properties, and it was common for household medicine cabinets to store dried spices, not pills.
Kanchan grew up to become a molecular biologist, studying in the US at Harvard Medical School. When her lab began to investigate turmeric’s healing properties, the ancient wisdom from her childhood met the scientific inquiry of her adult life - beginning a lifelong obsession with the health benefits of spice. Lees meerIn today’s episode, Kanchan and regular guest Tim Spector help us understand whether there is any scientific evidence to support the health benefits of spices, the easiest way to add spice to our diet, and which ones to choose.
Kanchan Koya is the founder of SpiceSpiceBaby and The Radical Vitality Podcast with a Ph.D. in Biomedicine from Harvard University and training from the Institute of Integrative Nutrition.
Tim Spector is a co-founder at ZOE and one of the top 100 most cited scientists in the world.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Intro
00:10 - Topic introduction
01:19 - Quickfire questions
02:17 - What is a spice
04:23 - How did Kanchan’s passion for spices begin?
06:56 - What do we know about how spices affect our health?
12:16 - The latest science on spices
17:07 - Which spices are best?
24:46 - How to start using spices?
27:56 - Hacks to start using spices for the best health benefits possible
30:55 - Quality of spices
35:45 - Storage of spices
36:53 - Summary
37:53 - Goodbyes
38:47 - Outro
Episode transcripts are available here.
Read ZOE’s PREDICT Studies here.
Know more about the 5 spices you should embrace here.
Follow Kanchan: https://www.instagram.com/chiefspicemama
Follow ZOE on Instagram: https://www.instagram.com/zoe/
This podcast was produ… -
How healthy are meat and dairy alternatives?
11 augustus 2022 · 14 min
Vegan diets are increasingly popular. As more of us reduce our animal product consumption, countless new meat and dairy alternatives appear on our supermarket shelves. Manufacturers market these products as healthy options (unsurprisingly), but perhaps we shouldn’t be so quick to trust them…
In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: are meat and dairy alternatives healthier than their animal-based counterparts?
Follow ZOE on Instagram: https://www.instagram.com/zoe/ Lees meerDownload our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Studies referenced in today's episode:How well do plant based alternatives fare nutritionally compared to cow’s milk? here
Risks of ischaemic heart disease and stroke in meat eaters, fish eaters, and vegetarians over 18 years of follow-up here
This podcast was produced by Fascinate Productions
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How food can improve your mood
4 augustus 2022 · 43 min
We’ve all felt the effects of food on our mood, so it would stand to reason that dietary intervention for mental health would be well studied and a regularly deployed treatment.
But this is far from reality, as historically, psychiatry was only concerned with what happened from the neck up.
In today’s episode, Jonathan is joined by Felice Jacka, Professor of Nutritional Psychiatry and Director of the Food & Mood Centre at Deakin University. Felice was the driving force behind the landmark study to determine if dietary intervention could help treat the symptoms of moderate to severe depression.
With her help, we dive into what the science suggests regarding the relationship between food and our mental health and what foods we can eat to improve it.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Intro
00:09 - Jonathan’s introduction
01:28 - Quick-fire questions
02:08 - What do we mean when we talk about 'mood'?
03:40 - Is it true that we're much more focused on mental health?
05:11 - How do we think about the relationship between our bodies and our mind today?
07:01 - Felice’s journey into psychiatry
08:24 - PHD looking into the relationship between diet and mental health
11:44 - The SMILEs Trial
13:22 - How much did diet affect the participants in the study?
15:40 - How long does it take to see results?
16:40 - What role does body weight have in this debate?
17:22 - How important is it that we focus on the quality of our diet over calories?
18:20 - What is the gut-brain axis and the microbiota gut-brain axis?
19:12 - Gut disorders and mental health issues closely related
21:25 - The effects of gut bacteria on the brain
21:58 - What is orthorexia and how is that linked to anxiety?
23:16 - Is there a risk with using diet to treat mental illness?
24:20 - What do healthy diets from across the world have in common?
25:52 - Foods to eat more of or less of to improve mood
27:24 - Diversity in diet
29:12 - Effects of di… Lees meer -
Can you reverse damage from a bad diet?
27 juli 2022 · 17 min
A recent study claims that eating a hotdog reduces life expectancy by 38 minutes, and eating salmon could extend it by 70 minutes. At face value, this data implies you can eat your way to immortality. Taken with a pinch of salt, it suggests you can offset the harm from poor dietary choices. But does food really work this way?
In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: can you reverse the effects of a bad diet? Lees meerFollow ZOE on Instagram: https://www.instagram.com/zoe/
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Studies referenced in today's episode:Estimating impact of food choices on life expectancy: A modelling study available here
Small targeted dietary changes can yield substantial gains for human health and the environment available here
This podcast was produced by Fascinate Productions
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How to control blood sugar spikes
21 juli 2022 · 45 min
Biochemist Jessie Inchauspe heads into work one morning at a genetics lab in California. During the morning meeting, management offer staff the chance to self-test a new medical device. Jessie accepts.
She couldn’t have known this device would take her on a journey of discovery to reshape her health and help countless others do the same.
The device was a continuous blood sugar monitor, and it was this, combined with her academic background, and a remarkable willingness to use herself as a lab rat, that began a journey of discovery into how blood sugar affects our health.
In today’s episode, Jonathan is joined by two leading experts on the topic: Lees meerJessie Inchauspe is a biochemist, bestselling author, and founder of the Glucose Goddess movement who’s helped hundreds of thousands of people improve their health by making cutting-edge science accessible.
Dr. Sarah Berry is one of the world's leading experts on human nutrition, who has personally run over 20 randomized clinical trials looking at how humans respond to different fats.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Intro
00:10 - Topic introduction
01:28 - Quickfire questions
02:39 - What is blood sugar?
03:29 - Why do we have blood sugar?
05:25 - Blood sugar monitoring
07:30 - How does blood sugar affect our health?
09:12 - Do we want a flat blood sugar?
14:03 - Blood sugar responses and menopause
19:20 - Personalization in blood glucose responses
23:17 - Actionable advice to better control your blood sugar
23:55 - Food ordering
28:30 - Vinegar and blood sugar
34:15 - What foods should I eat to control blood glucose spikes?
37:39 - Blood glucose & exercise
40:02 - Summary
41:45 - Listener question
43:03 - Goodbyes
43:17 - Outro
Episode transcripts are available here.
Buy Jessie’s book here.
Read ZOE’s PREDICT Studies here.
Follow Jessie: https://www.instagram.com/glucosegoddess
Follow ZOE on Instagram: https://www.instagram.com/zoe/
This podcast was p… -
Saturated fat: Monstrous or misunderstood?
14 juli 2022 · 16 min
If you're confused about the health effects of fats, you are not alone. You've probably read the headlines - fats are killing us! Then found claims they’re actually healthy in the same publication the following week.
Saturated fats have been touted as the worst of all.
While there’s ambiguity around other fat sources, saturated fats are universally demonized.
But are they really the super villain we've been led to believe?
Find out in this week’s episode.
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
This podcast was produced by Fascinate Productions. Lees meer -
This is what the Keto Diet does to your body...
7 juli 2022 · 45 min
Keto has been promoted as a magic bullet for weight loss by its supporters and slammed as dangerous by its opponents. It's no surprise - completely removing almost all carbohydrates is not what most people consider ‘a balanced diet’.
With carbs off the table, Keto diets involve a dramatically increased fat intake. At the same time, drastically reducing carbs means starving our gut microbes of the fiber that feeds them.
Nonetheless, doctors prescribe keto diets to treat people with severe diabetes and see dramatic improvements, and many healthy people swear by keto for weight loss. On top of this, removing carbohydrates prevents blood sugar spikes and crashes linked to inflammation and disease.
In today’s episode, Jonathan speaks to a leading nutritional researcher to understand whether or not keto diets are a crazy fad: Lees meerChristopher Gardner is a professor at Stanford University and a member of ZOE’s scientific advisory board who’s produced a clinical trial of keto diets, published in the American Journal of Clinical Nutrition.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Intro
00:10 - Topic introduction
01:38 - Quick-fire questions
05:20 - What is a ketogenic diet? How does it work?
08:34 - Why have people become interested in keto?
10:16 - To promote ketosis, how low-carb should a diet be?
11:46 - Why are randomized trials so important?
14:37 - Christopher’s study
18:46 - What is a Mediterranean diet?
21:31 - Study results
25:33 - How sustainable is a keto diet?
31:22 - How strictly should you follow the keto diet?
32:47 - Diabetes and keto
35:36 - Keto’s impact on the microbiome
37:57 - Is there a long-term impact on the ability to process carbs?
39:51 - Summary
41:40 - Listener’s question
42:12 - Goodbyes
42:32 - Outro
Episode transcripts are available here.
Read Chris’ Study here.
Follow Chris: https://twitter.com/GardnerPhD
Follow ZOE on Instagram: https://www.instagram.com/zoe/
This podcast was produced… -
Processed foods - convenient or catastrophic?
30 juni 2022 · 19 min
The word ‘processed’ has become synonymous with being unhealthy. The mainstream media encourages us to detox from processed food or offers us ‘10 easy ways’ to stop eating it.
But nearly everything we consume has undergone some type of processing.
In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: If most of what we eat is processed, can it really be that unhealthy for us?
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
This podcast was produced by Fascinate Productions. Lees meer -
Our ancestors’ diet: surprising discoveries from a 5000 year old iceman
23 juni 2022 · 41 min
A mummified man found in the mountains of Italy on a nutrition science podcast? Have we gone completely off track?
We haven’t - we promise.
This unfortunate soul could be the key that unlocks an entirely new understanding of human health.
This mummy, discovered in an alpine snow drift by two hikers, gives us a remarkable glimpse into the surprising dietary choices of our ancestors.
In today’s episode, Jonathan discovers some secrets held by our ancestors by speaking to two outstanding guests: Lees meerFrank Maixner works at the Institute for Mummy Studies in Italy and travels the world uncovering the secrets of our ancestors.
Tim Spector is a co-founder at ZOE and one of the top 100 most cited scientists in the world.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Intro
00:10 - Topic Introduction
01:45 - What happened thirty years ago high in the mounts on the border between Italy and Austria
03:02 - Who was the Iceman?
03:39 - What happened to him and what did we discover about him?
05:10 - How old was he and what do we know about his lifestyle?
06:01 - What was he eating?
09:02 - What’s surprising about his health?
11:56 - The Iceman & mushrooms
13:08 - Iceman’s microbiome
14:13 - The most surprising information about the Iceman’s microbiome
15:27 - What’s microbiome diversity?
17:30 - Iceman’s origins
17:56 - The start of a new academic discipline
19:41 - Finding out about salt miners
21:02 - What did these salt miners eat?
23:05 - How plant-based was their diet?
23:39 - Did they eat dairy?
25:05 - Their diet diversity
26:40 - What do their microbiomes tell us?
32:31 - What does this mean for us? What is the actionable advice?
36:24 - Summary
38:16 - Goodbyes
38:40 - Outro
Episode transcripts are available here.
Follow Frank: https://twitter.com/frankmaixner
Follow Tim: www.instagram.com/tim.spector/
Follow ZOE on Instagram: https://www.instagram.com/zoe/
This podcast was produced by Fascinate Productions. -
Introducing: ZOE Shorts
16 juni 2022 · 2 min
We’re excited for you to hear our NEW bitesize podcast: ZOE Shorts.
Some of you requested some short-form episodes, so we delivered!
In between the longer episodes, Jonathan teams up with world-leading nutrition researcher and podcast regular Dr Sarah Berry to tackle one hot topic from nutrition science in just 15 minutes.
From saturated fats to vitamins, time-restricted eating and much more, find out the history, the different sides of the argument and, of course, hear what the latest science says from ZOE Science and Nutrition.
Think of this podcast as a convenient, healthy snack: easy to consume but keeping you full throughout the day with bitesize nutrition advice and entertainment!
Follow ZOE on Instagram: https://www.instagram.com/zoe/
If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get
10% off your personalised nutrition program.
This podcast was produced by Fascinate Productions. Lees meer -
Superfoods
16 juni 2022 · 13 min
From blueberries to salmon, kale to acai, it seems like anything and everything can be classed as a superfood these days.
Supposedly they can prevent cancer, reduce inflammation, and even help you live longer…
In today’s short episode of ZOE Science and Nutrition, Jonathan and Sarah look at the history of superfoods and ask: are some foods really more ‘super’ than others? Or is this just another marketing ploy?
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
10% off your personalised nutrition program.
This podcast was produced by Fascinate Productions. Lees meer -
Inflammation, aging and disease. What's food got to do with it?
9 juni 2022 · 43 min
It’s a biological process that we need to stay alive. Yet too much of it leads to disease and a shorter life.
Inflammation is the immune system’s response to an outside event it thinks is dangerous. This stimulus could be an injury, like falling off your bike or an infection by a virus or bacteria. But inflammation can also be triggered by our food in the hours after we eat.
But if this natural process is required to protect us from infections and injuries, why is inflammation usually cast in a negative light? Is there something behind this, or is the idea that inflammation is bad a lie, designed to sell magic potions with dubious evidence?
In today’s episode, Jonathan speaks to two show regulars to unravel all the information about inflammation: Lees meerDr. Sarah Berry is one of the world's leading experts on human nutrition, who has personally run over 20 randomized clinical trials looking at how humans respond to different fats.
Tim Spector is a co-founder at ZOE and one of the top 100 most cited scientists in the world.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Intro
00:09 - Topic Introduction
02:30 - Quickfire questions
04:27 - What is inflammation, why does it happen, and why it’s not always bad
10:38 - How is diet related to inflammation?
14:15 - Microbiome and inflammation
19:31 - What does prolonged inflammation do to your health?
23:06 - Can inflammation affect our weight?
25:24 - How does inflammation affect aging and menopause?
29:21 - How do we reduce our dietary inflammation?
33:26 - Should we exclude foods to reduce inflammation?
37:06 - Summary
38:49 - Goodbyes
38:52 - Outro
Episode transcripts are available here.
Follow Sarah: https://twitter.com/saraheeberry
Follow Tim: https://twitter.com/timspector
Follow ZOE on Instagram: https://www.instagram.com/zoe/
This podcast was produced by Fascinate Productions -
Can bread be healthy?
26 mei 2022 · 40 min
It’s no exaggeration to say that bread shaped modern humanity - it was the cultivation of wheat for flour that transformed our ancestors from hunter-gatherers to city dwellers.
Today, millions of us start the day with a slice of toast, and most lunches in the US and UK are wrapped in a slice of bread or a burger bun as a cheap, flexible, and delicious energy source.
But modern industrial processes designed to reduce the time and cost of baking mean today’s bread would be unrecognizable to our ancestors.
Today’s bread tastes good but has lost most of its nutritional content. With most of its fiber gone, and no time for bacteria to work its fermenting magic, bread has become a simple starch, rapidly turned into sugar in our blood and offering little to support our gut bacteria. For this reason, bread is increasingly demonized as an evil carb.
In today’s episode, Jonathan speaks to two authorities on the subject to ask: Can bread can ever be healthy? Lees meerVanessa Kimbel is a specialist in personalised bread and her doctorate in nutrition & digestabilty of bread is in Baking as Lifestyle Medicine & preventative healthcare.
Tim Spector is a co-founder at ZOE and one of the top 100 most cited scientists in the world.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Intro
00:09 - Topic introduction
02:14 - Quickfire questions
04:08 - Why bread matters
05:23 - Is bread empty calories?
08:46 - What is bread?
11:30 - What is bran?
12:16 - The difference between the types of grains
14:19 - What is the impact of bread on our microbes?
17:03 - What should you look for in bread?
18:50 - What sort of bread should you look for?
20:10 - Supermarket bread is not fresh!
20:42 - On gluten intolerance
23:11 - How should we think about sourdough?
32:29 - How to know whether sourdough is real or fake?
35:47 - Practical advice on how to choose bread
38:54 - Summary
40:43 - Goodbyes
40:55 - Outro
Episode transcripts are available here.
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