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ZOE Science & Nutrition

ZOE Science & Nutrition

The world?s top scientists explain the latest health, nutrition, and gut health research and translate it into practical advice to improve your health & weight. Join ZOE Science & Nutrition, on a journey of scientific discovery. Hosted by Jonathan Wolf.

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Episodes

4 immunity tips for healthy ageing | Dr. Jenna Macciochi

Over the last two years, there?s been a rise in ?immune-boosting? foods, supplements and trends. Today's guest, immunologist Dr. Jenna Macciochi, believes the immune system doesn?t need boosting. Instead, it should be balanced. In this episode, Jenna - a Senior Lecturer in Immunology at the University of Sussex - reveals how your immune system is your body?s housekeeper. Jenna highlights the case for the ?good bugs? in our gut microbiome, the role of micronutrients and how our immune system isn?t born, but made. We'll also tackle the age-old question: do we really need Vitamin C supplements? ? Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST ? Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram Timecodes: 01:21 Quickfire questions 04:51 What is the immune system? 06:49 How your immune system works 09:35 What are natural killer cells? 14:18 Is your immune system inherited? 16:42 The impact of sleep and stress  19:53 Cancer and immunotherapy 28:23 This can trigger inflammation 30:25 Are vitamin C supplements worth it? 31:30 Foods to empower your immune system 40:10 How inflammation affects your brain 44:10 New science of the impact of stress 48:52 Immunity and your body clock ? Get Jenna's book Your Blueprint for Strong Immunity ? Books by our ZOE Scientists: The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Mentioned in today?s episode: ?Immune Boosting? in the time of COVID: selling immunity on Instagram (2020), published in Allergy, Asthma & Clinical Immunology Vitamin C for preventing and treating the common cold (2013), published in Cochrane Database of Systematic Reviews Effects of stress on immune function: the good, the bad, and the beautiful (2014), published in Journal of Immunology Research Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.
2024-10-31
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Recap: What time of day are your muscles strongest? | Prof. Karyn Esser

Today we?re discussing why muscle strength is so important to our health. Our guest tells us how it's possible to harness the power of your muscles to enhance your quality of life. Professor Karyn Esser is from the Department of Physiology and Aging at the University of Florida.  We kick off with a surprising quirk of human anatomy. Did you know that there?s one time of day when we?re all at our strongest? ? Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST ? Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system ? Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode on Apple or Spotify
2024-10-29
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Kids and junk food: simple ways to break the habit with Rhiannon Lambert & Dr. Federica Amati

As adults, food shopping can be a minefield. But when it comes to feeding your kids, the stakes are even higher. Our food environment is rife with misinformation. Brightly coloured labels on packaged, often ultra-processed foods promise high protein, high fibre and low calories. The additives, emulsifiers and mountains of added sugar are hidden in the small print.  So how can parents navigate this confusing landscape? Today, we hear from two of the UK?s most-trusted nutritionists (and both parents of small children) on how to keep your kids eating well.  Rhiannon Lambert has authored four books, including recent Sunday Times bestseller The Science of Plant-Based Nutrition. Half a million people follow her for nutrition advice on Instagram. ZOE?s Head Nutritionist, Imperial College London lecturer and bestselling author of Every Body Should Know This, Dr. Federica Amati, joins Rhiannon for today?s conversation. ? Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST ? Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes: 00:00 Food shopping is a struggle 01:53 Quickfire questions 04:10 What?s the problem with children?s food? 10:05 Why more kids are at the dentist than ever before 12:32 Can you trust food labels? 19:35 How to improve your child?s lunchbox 23:55 Stress-free ways to keep your kids healthy 25:48 Healthy kids food on a budget 29:05 Make your home a healthy food environment 36:23 Healthy breakfast ideas for kids 39:52 Should you give your kids cereal? Rhiannon's latest books: The Science of Plant-based Nutrition The Science of Nutrition Books from our ZOE Scientists: The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Mentioned in today?s episode: Bite Back 2030 Report 'Are food giants rigging the system against child health?' ZOE?s famous pancake recipe Our episode on emulsifiers with Dr Federica Amati | Listen on Apple Podcasts or Spotify Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.
2024-10-24
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Recap: Tips to build better food habits | James Clear

Today we're discussing how to build a healthy habit. Making changes to our lifestyle can be hard. Our behaviours are often hardwired, ingrained into a regular routine that is reluctant to budge. So, what can we do to make a new habit stick? Author of Atomic Habits James Clear is here to tackle this question. He has four simple steps that will significantly increase your chance of success. ? Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST ? Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system ? Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free ZOE resources to try: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode on Apple or Spotify
2024-10-22
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Menopause ruins sleep and sex - here?s how to fix it | Dr. Kameelah Phillips and Prof. Sarah Berry

Menopause can disrupt sleep, emotions, and intimacy. Yet much of this remains taboo. Whilst every woman will go through menopause, these highly personal questions are hard to confront. Questions like: Does lack of sleep lead to problematic weight gain? And why does intimacy feel so hard to rekindle? In this episode, Dr. Kameelah Phillips joins us to bring clarity and compassion to these sensitive questions. She debunks the biggest myths around sleep, intimacy and emotional wellbeing in menopause. Her energy and positivity will empower you to thrive in this stage of life. Kameelah is joined by ZOE?S Chief Scientist Professor Sarah Berry who shares details of ZOE?s groundbreaking new menopause research. ? Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST ? Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes: 00:00 The silent consequences of menopause 01:40 Quickfire questions 04:06 When does menopause start? 05:08 What causes hormonal chaos? 10:20 Biggest menopause myths 12:30 ZOE?s new menopause research 19:52 Does menopause lower libido? 24:16 Sex myths in menopause 25:14 Does testosterone increase libido? 29:15 How menopause affects sleep 38:59 Does exercise impact sleep and sex? 42:08 Weight loss during menopause 43:19 Does HRT affect sleep and intimacy? Books by our ZOE Scientists: The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Mentioned in today's episode: Menopause Is a Key Factor Influencing Postprandial Metabolism, Metabolic Health and Lifestyle: The ZOE PREDICT Study (2022), published in Current Developments in Nutrition Diet may counteract menopause metabolism change, ZOE study shows (2024), published by ZOE Menopause weight gain and why you should stop dieting (2024), published by ZOE  Spotlight on the Gut Microbiome in Menopause: Current Insights (2022), published in International Journal of Women?s Health Sleep disturbances may contribute to weight gain in menopause (2021), published by Endocrine Society Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.
2024-10-17
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Do vitamin D supplements work? | Prof. Tim Spector and Dr. Federica Amati

Vitamin D is the world?s favorite supplement. Governments around the world recommend people take the supplement for at least six months out of the year. But do we really need these pills? Do they even work? And could they actually be harming us? In this episode, two ZOE scientists - Professor Tim Spector and Dr Federica Amati reveal the truth about vitamin D. Tim is scientific co-founder of ZOE and professor of epidemiology at King?s College London. Federica is head nutritionist at ZOE and author of the Sunday Times bestseller ?Every Body Should Know This?. ? Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST ? Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes: 00:00 The sunshine vitamin 01:50 Quickfire questions 04:05 What is vitamin D? 07:12 Is sunlight the best source of vitamin D? 09:40 Does vitamin D keep my bones strong? 15:34 Are vitamin D levels a marker of good health? 20:00 What counts as normal levels of vitamin D?  24:42 Supplement controversy 29:10 Do calcium supplements help bones? 31:29 Can I take too much vitamin D? 37:50 Could vitamin D prevent these health conditions? 42:54 Tim?s sunscreen controversy 46:46 Vitamin D and immunity Books by our ZOE Scientists: The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Mentioned in today?s episode: The VITAL Trial - Principal results of the VITamin D and OmegA-3 TriaL (VITAL) and updated meta-analyses of relevant vitamin D trials (2020), published in The Journal of Steroid Biochemistry and Molecular Biology Cut-points for associations between vitamin D status and multiple musculoskeletal outcomes in middle-aged women (2016), published in Osteoporosis International Assessment of the genetic and clinical determinants of fracture risk: genome wide association and mendelian randomisation study (2018), published in British Medical Journal Other ZOE Science & Nutrition episodes to try: What to eat to avoid osteoporosis with Prof. Tim Spector & Prof. Cyrus Cooper | Listen on Apple or Spotify Mushrooms as medicine: Uncovering the health secrets of fungi | Listen on Apple or Spotify Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.
2024-10-10
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Recap: Mushroom nutrients and health benefits | Professor Tim Spector & Merlin Sheldrake

Today we?re discussing mushrooms. Neither animal nor plant, mushrooms are entirely unique. Their novel chemistry provides us with powerful - and often surprising - health benefits. So, how can we take advantage of this mushroom magic? Tim Spector and fungi expert Merlin Sheldrake explain how and why you should invite more mushrooms into your diet. ? Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST ? Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks MenoScale Calculator - learn about your symptoms ? Books from our ZOE Scientists: Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here
2024-10-08
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The truth about protein shakes, according to science | Dr Federica Amati

Protein-rich diets have been popular for some time. Everything from chocolate bars to ice cream promises to be ?high protein?. Influencers and media outlets seem to rave about the weight loss and muscle building potential of eating a lot of protein. But when it?s added as an extra ingredient - sometimes with emulsifiers and sugar - is it really helping our muscles grow? Today, ZOE's Head Nutritionist Dr. Federica Amati reveals the truth about protein bars and shakes, cutting through the marketing noise to find out how useful these products really are. ? Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST ? Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Are protein shakes worth it? 01:30 What is protein? 02:59 The liver's surprising role 03:32 Why do we need protein? 05:01 You probably don?t need more protein 07:30 Can I get enough protein from plants? 09:15 The protein supplement explosion 11:20 Are protein bars ultra processed? 15:30 Does extra protein promote weight loss? 17:33 Should I drink protein shakes? Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Mentioned in today's episode Dietary protein: an essential nutrient for bone health (2005), published in Journal of the American College of Nutrition  Amino acids and immune function (2007), published in British Journal of Nutrition A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults (2017), published in British Journal of Sports Medicine Is It Time to Reconsider the U.S. Recommendations for Dietary Protein and Amino Acid Intake? (2023), published in Nutrients The hidden dangers of protein powders (2022), published by Harvard Medical School, Staying Healthy blog Gut microbiota role in dietary protein metabolism and health-related outcomes: The two sides of the coin (2016), published by Trends in Food Science and Technology Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.
2024-10-03
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Recap: The truth about ultra processed food | Dr. Chris van Tulleken and Tim Spector

Today we?re discussing ultra processed food. Ultra-processed foods (UPFs) are everywhere. Many of us eat them over and over again without really understanding the detrimental impact they?re having on our health.  But why are these foods so addictive? Here to help us identify the ultra-processed parts of our diet are Professor Tim Spector and Dr. Chris van Tulleken. ? Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST ? Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks MenoScale Calculator - learn about your symptoms ? Books from our ZOE Scientists: Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here
2024-10-01
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Simple ways to improve gut health | Dr. Karan Rajan

Your body has two brains. And your second brain is your gut. Many think the ?gut? is only the stomach - but it?s a network of organs, working together to regulate many different areas of health. When almost half of us suffer with gastrointestinal issues, learning how these organs interact is vital to improving symptoms. On this episode, we?re joined by Dr Karan Rajan. When Karan?s not teaching his 10 million social media followers about common medical myths, he?s an NHS surgeon, operating on people?s bowels. Karan will reveal how our GI issues impact way more than just our poo. Today, we explore how the gut and brain are connected, the lifestyle factors causing gut health issues and why it?s so hard for doctors to understand IBS. ? Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST ? Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes: 00:00 Your second brain is in your gut 01:39 Quickfire questions 03:50 Why your gut is more than your stomach 05:41 Why is digestion so important? 08:23 How your nervous system impacts gut health 12:17 Common ways we irritate our gut microbiome 17:11 Antibiotics and gut health 23:30 Why gut health starts at birth 27:25 The mystery of IBS 30:19 IBS vs IBD 35:07 Why is bowel cancer on the rise? 37:19 How to keep your gut happy 41:32 Do probiotic supplements work? 45:48 Why fermented foods are so powerful 48:01 Can good gut health improve mental health? 49:30 How often should you go to the toilet? 54:50 Should we hold in farts? Get Karan's book 'This Book Could Save Your Life' here Mentioned in this episode: Worldwide Prevalence and Burden of Functional Gastrointestinal Disorders, Results of Rome Foundation Global Study (2021), published in Gasteroenterology  IBS Facts and Statistics, published by International Foundation for Gastrointestinal Disorders Epidemiological analysis reveals a surge in inflammatory bowel disease among children and adolescents: A global, regional, and national perspective from 1990 to 2019 ? insights from the China study (2023, published by Journal of Global Health Other ZOE Science & Nutrition episodes you might like: Why are young people getting colon cancer? Why one in ten children have a food allergy Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.
2024-09-26
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Recap: Is honey really better than sugar? | Dr. Sarah Berry

Today, we?re discussing sugar. It's well known that too much sugar is bad news. But for those of us with a sweet tooth, could swapping in natural sugar alternatives like honey be a healthier way to satisfy our cravings? Or are we jumping out of the frying pan and into the fire? Professor Sarah Berry is here to explain the science of sugar. ? Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST ? Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system ? Books from our ZOE Scientists: Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks MenoScale Calculator - learn about your symptoms Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here
2024-09-24
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Which chocolate is the healthiest? | Spencer Hyman and Prof. Sarah Berry

Humans have been in love with chocolate for thousands of years. But not all chocolate is created equal, both in terms of health and taste. In this episode, chocolate expert Spencer Hyman and Professor Sarah Berry will take us on a trip into cacao. They?ll teach us what distinguishes good chocolate from bad chocolate and how we can beat our impulse to binge.  Spencer breaks down how to produce craft chocolate. In six steps he will show us how we get from bean to bar. Sarah shares research into the health benefits of chocolate with a focus on fibre, flavanols and theobromine. They will also look at the controversy around the association between chocolate and heart health.  ? Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST ? Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes: 00:00 Can chocolate be healthy? 01:32 Quickfire questions 03:37 From cacao bean to chocolate bar 05:30 What is cocoa butter? 08:03 Healthy chemicals in chocolate 09:19 Is chocolate healthier than other treats? 14:16 Why chocolate melts in your mouth 16:20 Chocolate and cholesterol 23:30 Why savouring flavour improves health 23:25 Can we trust the chocolate industry? 33:00 Is mainstream chocolate healthy? 40:30 The unhealthiest ingredient in chocolate 43:45 Craft chocolate tasting session 44:45 How to make your chocolate last longer Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.
2024-09-19
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Recap: How to heal your gut health after taking antibiotics | Prof. Tim Spector

Today, we?re discussing Antibiotics. These incredible medicines target bacterial infections and save countless lives, but they don?t discriminate - killing off our good bacteria and impacting our gut health too.  Some experts suggest probiotics as a solution. But do they really help? And can fermented foods be the answer to reversing the damage to your gut microbiome?  Professor Tim Spector and Dr Will Bulsiewicz are here to help you understand what to do to boost your gut health after taking antibiotics. ? Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST ? Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system ? Books from our ZOE Scientists: Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks MenoScale Calculator - learn about your symptoms Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here
2024-09-17
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Seed oils are not ?evil? - they could lower your risk of disease | Prof. Sarah Berry

The internet is panicking that seed oils cause inflammation and disease. Yet, they're everywhere. Canola, sunflower, safflower oil - these are all seed oils. So why is there so much fear? And are any of the accusations true? In this episode, we unpack the science of seed oils. With Professor Sarah Berry's expertise, we simplify what seed oils are, what the latest science says and why countless videos online say they?re toxic.  Sarah Berry is a professor in the Department of Nutritional Sciences at King's College London and Chief Scientist at ZOE. She reveals the surprising truth about seed oils and tips to navigate a world full of them. ? Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST ? Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Seed oils are in everything 02:07 Quickfire questions 03:29 What is seed oil? 05:31 Are seed oils full of chemicals? 10:41 Why are seed oils everywhere? 12:46 3 types of fat you should understand 19:32 Are seed oils toxic? 24:03 Is omega 6 dangerous? 26:57 These fats reduce disease risk 29:24 Key seed oil science  37:15 Are seed oils unnatural? 44:57 Seed oil vs palm oil 49:50 Is it safe to cook with seed oil? Books by our ZOE Scientists Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector  Fibre Fuelled by Dr Will Bulsiewicz Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks MenoScale Calculator - learn about your symptoms Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.
2024-09-12
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Recap: How much coffee is bad for your health? | Prof. Tim Spector and James Hoffmann

Today, we?re discussing the health benefits and potential harms of the world?s most popular drink - Coffee. We drink 2 billion cups of the stuff every day. But how much coffee is bad for your health? Coffee expert James Hoffmann and leading scientist Prof. Tim Spector are here to help us understand. ? Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST ? Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system ? Books from our ZOE Scientists: Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks MenoScale Calculator - learn about your symptoms Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here
2024-09-10
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Davina McCall: Make this choice every day to reduce menopause symptoms

Half of the world?s population will go through menopause. Yet research shows that a large proportion of women do not feel informed and equipped for menopause. In this episode, we reveal the results of a brand new study that highlight the impact of diet on menopause symptoms. Davina McCall is a British household name and much-loved TV presenter on a mission to change this. Her 2022 book Menopausing provided a roadmap for women to be fearless in tackling this stage of life. She has her own very personal menopause story and today, she shares it with us. Together with ZOE?s Chief Scientist, Prof. Sarah Berry, we?re having an honest and open conversation about perimenopause and menopause. ? MenoScale Calculator - Track your menopause symptoms with our free tool ? zoe.com/menoscale ? Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST Follow ZOE on Instagram here. Timecodes 00:00 Every woman goes through this 02:20 Quickfire questions 04:25 Davina?s menopause experience  14:16 What happens during menopause 15:20 The impact of estrogen decline 17:40 How long does perimenopause last? 18:30 Is there a blood test for menopause? 24:20 What menopause symptoms are most common? 32:35 Does everyone get symptoms? 35:54 Does menopause increase disease risk? 39:15 Should you consider HRT? 45:30 Davina?s life changing experience 47:40 ZOE?s new study on diet and menopause 52:33 Can ZOE membership improve menopause symptoms? 54:26 Can supplements improve menopause symptoms?  56:21 Gut microbiome health in perimenopause 58:26 Davina?s tips for exercise in menopause Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks MenoScale Calculator - learn about your symptoms Mentioned in this episode: Menopause is associated with postprandial metabolism, metabolic health and lifestyle: The ZOE PREDICT study (2022), published in eBioMedicine Sex and Menopausal Status Modulate the Impact of Meal Timing on Postprandial Glucose: Data From the ZOE PREDICT 1 Study (2024), published in Current Developments in Nutrition Management of menopause: a view towards prevention (2022), published in The Lancet: Diabetes and Endocrinology  Menopause: a cardiometabolic transition (2022), published in The Lancet: Diabetes and Endocrinology  Treating menopause ? MHT and beyond (2022), published in Nature The Menopause Transition: Signs, Symptoms, and Management Options (2020), published in The Journal of Clinical Endocrinology & Metabolism Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.
2024-09-05
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Recap: How to pick the right bread for your health | Prof. Tim Spector and Vanessa Kimbell

Bread has been a staple of our diet for literally thousands of years. Around the world, millions of us start the day with a slice of toast, enjoy a sandwich for lunch, or tuck into a burger bun for dinner.  But all bread is not baked equal. Professor Tim Spector and Vanessa Kimbell are here to help you choose the right type for your health. ? Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST ? Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system ? Books from our ZOE Scientists: Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks MenoScale Calculator - learn about your symptoms Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here
2024-09-03
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How to eat 30 plants this week | Hugh Fearnley-Whittingstall and Prof. Tim Spector

Thirty plants this week, think you could do it? It might sound a lot, but it?s easier than you think. Fruit, veg, nuts, seeds, even coffee all count as plants. Legendary chef Hugh Fearnley-Whittingstall joins us to share tips on eating more plants. Hugh?s new book ?How to Eat 30 Plants a Week? explores the wild world of legumes, grains, herbs and beyond. He explains that getting your thirty plants each week can be simple, fun and delicious. Joining Hugh is Tim Spector - professor of genetic epidemiology at King?s College London and ZOE?s scientific co-founder. Tim explains why our gut microbiome loves plants, highlighting the importance of polyphenols, healthy fats and fiber. You?ll finish this episode inspired, empowered and likely... hungry. ? Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST ? Try our new plant based wholefood supplement - Daily 30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Thirty plants every week? 01:57 Quickfire questions 05:04 What happens when we digest plants? 08:43 Why are plants so different? 11:28 Why eating the rainbow is important  18:42 Why 30 plants? 22:13 How much fiber should you eat a day? 25:53 The science that proves the power of plants 32:00 How to get more plants in your diet 34:45 How to get more plants on-the-go 38:36 Plant-based cooking made simple 46:45 Are dried and frozen plants just as nutritious? 47:51 How does cooking affect plants 48:56 What to do with your leftovers 49:44 Do mushrooms count as plants? 51:06 How important is organic food?  55:40 Hugh?s showstopper dish 57:16 Surprise taste-test from Hugh?s garden   Books Hugh?s book How To Eat 30 Plants a Week Tim?s book Food For Life Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks MenoScale Calculator - learn about your symptoms Mentioned in today's episode American Gut: an Open Platform for Citizen Science Microbiome Research (2018), published in mSystems from American Society of Microbiology Could you eat 30 plant-based foods a week? (2021), published by World Cancer Research Fund Adults Meeting Fruit and Vegetable Intake Recommendations ? United States (2019), published by Centers for Disease Control & Prevention Why 5 A Day? (2022), published by NHS Increasing fruit and vegetable consumption to reduce the risk of noncommunicable diseases (2023), published by WHO Fruit and vegetable consumption and incident breast cancer: a systematic review and meta-analysis of prospective studies (2021) published by British Journal of Cancer Consumption of Plant Seeds and Cardiovascular Health: Epidemiological and Clinical Trial Evidence (2013), published by Circulation Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.
2024-08-29
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Blood sugar hacks to give you more energy | Glucose Goddess Jessie Inchauspé and Prof. Tim Spector

Why do some people feel fine eating lots of carbs when others feel energy slumps? Is blood sugar to blame? In this episode, we learn why blood sugar varies so much between people, and the tools to manage these levels.  Tim Spector and Jessie Inchauspé (aka the Glucose Goddess) will discuss the latest science around glucose control, what the cool new device on the block ? the CGM ? can tell us and why blood sugar levels are only one part of the picture of our health. Jessie is a bestselling author and science communicator with a community of over 5 million followers. Tim is a professor of epidemiology at King?s College London and ZOE?s scientific co-founder. ? Learn how your body responds to food ? zoe.com/podcast for 10% off ? Try our new plant based wholefood supplement - Daily 30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes: 00:00 Introduction 01:14 Quickfire questions 02:39 What is glucose? 07:50 What are blood sugar spikes? 09:15 Are lots of spikes dangerous? 10:45 What happens when your blood sugar spikes? 14:03 Should I worry about blood sugar levels? 15:11 HbA1c and fasting glucose explained 19:30 What are CGMs? 23:24 How breakfast impacts the rest of your day 29:07 Eat these foods first 33:12 Can physical activity reduce spikes? 35:46 How gut microbiome and blood fat play a role 41:39 The risks of ultra-processed foods Find more from Jessie at glucosegoddess.com  Books by our ZOE Scientists: Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Fibre Fuelled by Dr Will Bulsiewicz Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Studies relevant to this episode: CGMap: Characterizing continuous glucose monitor data in thousands of non-diabetic individuals. (2023) published in Cell Metabolism. Dose?response relationship between genetically proxied average blood glucose levels and incident coronary heart disease in individuals without diabetes mellitus. (2021) published in Diabetologia. Optimised Glucose ?Time in Range? Using Continuous Glucose Monitors in 4,805 Non-Diabetic Individuals Is Associated With Favourable Diet and Health: The ZOE PREDICT Studies. (2022). published in Current Developments in Nutrition.  Normal Fasting Plasma Glucose Levels and Type 2 Diabetes in Young Men (2005). published in NEJM  Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.
2024-08-22
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Recap: Why nuts make you healthier | Professor Sarah Berry

Today we?re discussing Nuts. If you?ve heard that nuts are bad for you because they?re full of fat, then, you?re in for a surprise. Professor Sarah Berry has led large scale human studies to uncover how nuts affect our health. And she?s here to tell us the healthiest way to incorporate them into your diet. She'll also tell us about a new discovery that?ll help when you?re reading the nutrition information on the back of a nut packet. Learn how your body responds to food ? zoe.com/podcast for 10% off ? Try our new plant based wholefood supplement - Daily 30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system ? Books from our ZOE Scientists: Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here
2024-08-20
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Why one in ten children have a food allergy | Dr. Gideon Lack

Allergies are on the rise in both infants and adults. Many are calling it an epidemic. Allergies can limit your diet, cause irritation, and in some cases be life threatening.  In today?s episode, we discuss the evidence suggesting that our gut plays a key role in protecting us from food allergies. Professor Gideon Lack tells us how we can reduce the risk of allergies developing in children. Gideon also shares innovative ways to treat allergies and significantly reduce the risk of death.  Gideon is Professor of Paediatric Allergy at King?s College London. His groundbreaking studies into allergies have reversed the official medical advice of multiple countries.  ? Learn how your body responds to food ? zoe.com/podcast for 10% off ? Try our new plant based wholefood supplement - Daily 30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Allergies are on the rise 01:30 Quickfire questions 05:02 Allergies vs intolerances 06:48 Do allergies only develop in childhood? 11:18 Why allergic reactions happen 15:33 Hay fever and asthma  18:28 How to spot birch pollen allergy 19:58 Which allergies do children develop? 26:50 Gideon?s light bulb moment 32:16 Does eczema play a role? 36:36 The importance of the gut microbiome 45:08 How to protect your baby 50:05 Skin and allergies 54:06 Should nuts be banned on planes? 57:49 The truth about airborne allergens Books by our ZOE Scientists: Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Fibre Fuelled by Dr Will Bulsiewicz Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Studies related to today?s episode:  Self-Reported Prevalence of Allergies in the USA and Impact on Skin?An Epidemiological Study on a Representative Sample of American Adults, published in International Journal of Environmental Research and Public Health  Trends in Allergic Conditions Among Children: United States, 1997?2011, published by US National Center for Health Statistics  Early exposure hypothesis: where are we now? published in Clinical and Translational Allergy  Randomized Trial of Peanut Consumption in Infants at Risk for Peanut Allergy, published in New England Journal of Medicine  Randomized Trial of Introduction of Allergenic Foods in Breast-Fed Infants, published in New England Journal of Medicine  Birch Pollen Immunotherapy by Consumption of Apples, published by AppleCare Project, Interreg Italy Austria  Food allergy and the gut, published in Nature Reviews Gastroenterology & Hepatology  Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here
2024-08-15
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Recap: How to do intermittent fasting properly | Gin Stephens and Professor Tim Spector

Today we discuss intermittent fasting with Professor Tim Spector, and Gin Stephens, New York Times best selling author of Fast. Feast. Repeat.  As many of you long term listeners will know, ZOE ran the world?s largest ever study on intermittent fasting. We know a lot of you are interested in the potential benefits. I?m talking about improved blood sugar control, heart health, and mood.  But practically, how do you get started with fasting? Learn how your body responds to food ? zoe.com/podcast for 10% off ? Try our new plant based wholefood supplement - Daily 30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system ? Books from our ZOE Scientists: Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here
2024-08-13
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How to lower cholesterol in 10 days | Prof. Sarah Berry

Forty percent of people in the UK and US have high cholesterol. Knowing how to lower it can be confusing. In today?s episode, we simplify the science of cholesterol, drawing from ZOE?s 2021 PREDICT study, which explored its link to the gut microbiome. Dr. Sarah Berry explains the differences between ?good? and ?bad? cholesterol, discusses how cholesterol can impact your health, and shares tips on maintaining healthy cholesterol levels. Sarah is a professor in the Department of Nutritional Sciences at King's College London and Chief Scientist at ZOE. She is also the lead nutritional scientist on the PREDICT program. ? Learn how your body responds to food ? zoe.com/podcast for 10% off ? Try our new plant based wholefood supplement - Daily 30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Introduction 01:40 Quickfire questions 04:01 What is cholesterol? 05:50 LDL vs HDL cholesterol 11:35 How diet affects cholesterol 13:55 Which fats should you increase? 16:00 Why do some people have high LDL levels? 18:40 The gut microbiome and cholesterol 20:37 What is ApoB? 24:00 Why don?t all doctors measure ApoB? 25:50 Why triglycerides matter to your health 29:30 Triglycerides and post-meal responses 30:45 Which foods can help lower cholesterol? 33:20 Saturated fat explained 35:30 How refined carbs affect cholesterol 39:50 Can you trust ?low fat? food labels? 41:15 The benefits of whole grain carbohydrates and fibre 45:03 Sarah?s personal view on statins 48:13 Cholesterol levels in postmenopausal women Books by our ZOE Scientists: Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Fibre Fuelled by Dr Will Bulsiewicz Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Mentioned in today's episode What are triglycerides and why do you need them Does variation in serum LDL-cholesterol response to dietary fatty acids help explain the controversy over fat quality and cardiovascular disease risk? Atherosclerosis VOL 328 Determination of variability in serum low-density lipoprotein cholesterol response to the replacement of dietary saturated fat with unsaturated fat, Proceedings of the Nutrition Society. Dietary saturated fat and cholesterol: cracking the myths around eggs and cardiovascular disease, J Nutr Sci. 2023 The effects of probiotics on total cholesterol, Medicine (Baltimore) Microbiome connections with host metabolism and habitual diet from 1,098 deeply phenotyped individuals (Zoe?s PREDICT study) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.
2024-08-08
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Recap: How dairy impacts your health: according to the science | Prof. Tim Spector & Prof. Sarah Berry

There seem to be good arguments for and against eating dairy.  But how do we know what to listen to? Well at Zoe, we consult the latest research to draw our conclusions. In this episode, our two resident professors join us to unpack what the science says about dairy and your health.  Learn how your body responds to food ? zoe.com/podcast for 10% off ? Try our new plant based wholefood supplement - Daily 30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system ? Books from our ZOE Scientists: Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here
2024-08-06
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Olive oil: How to unlock health benefits | Prof. Tim Spector & Elizabeth Berger

Olive oil could transform your health. It regulates blood sugar, helps with weight management and prevents long-term disease. That is if it's the right kind of olive oil. Distributor of the world?s finest olive oils, Elizabeth Berger, and Professor Tim Spector discuss its health benefits, debunk myths, and explain how storage and cooking can affect nutritional value. In today's episode, we learn how to get the most from olive oil, why choosing the right olive oil is crucial and the significant antioxidant and anti-inflammatory benefits of this kitchen staple. Elizabeth Berger is the founder of Frantoi, which works with growers and millers across Italy to harvest exceptional extra virgin olive oils. Tim Spector is a true olive oil evangelist, as well as one of the world?s top 100 most-cited scientists and ZOE's scientific co-founder. Learn how your body responds to food ? zoe.com/podcast for 10% off ? Try our new plant based wholefood supplement - Daily 30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram Timecodes 00:00 Introduction 01:05 Quick fire questions 03:15 How is olive oil made? 04:25 The 4 grades of olive oil 11:20 Olive oil in Mediterranean diets 13:15 The science behind healthy olive oil 16:35 Why we need healthy fats 21:05 What are polyphenols? 23:06 Extra virgin vs regular olive oil 27:03 Is there food industry misinformation about olive oil? 25:55 The power of seasonal eating 26:50 The best time to buy olive oil 28:00 The biggest myths about olive oil 31:25 How to properly store olive oil 33:00 How long do the health benefits last? 39:10 Is it safe to cook with extra virgin olive oil? 42:55 Tasting session of 3 extra virgin oils 55:10 How to identify high-quality olive oil 57:30 Tips to get more olive oil in your diet Books by our ZOE Scientists: Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Fibre Fuelled by Dr Will Bulsiewicz Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Mentioned in today's episode Is Extra Virgin Olive Oil the Critical Ingredient Driving the Health Benefits of a Mediterranean Diet?, published in Nutrients 2023 Is There More to Olive Oil than Healthy Lipids?, published in Nutrients 15 Protective effects of oleic acid and polyphenols in extra virgin olive oil on cardiovascular diseases, published in Food Science and Human Wellness Only virgin type of olive oil consumption reduces the risk of mortality, published in European Journal of Clinical Nutrition volume 77 Extra-virgin olive oil and the gut-brain axis: influence on gut microbiota, mucosal immunity, and cardiometabolic and cognitive health, published in Nutrition Reviews What do polyphenols do, and where can I find them?, published by ZOE What is fat, and how much do you need?, published by ZOE Evaluation of Chemical and Physical Changes in Different Commercial Oils during Heating, published by Acta Scientific Nutritional Health Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.
2024-08-01
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Recap: What Prof. Tim Spector got wrong about Mushrooms and UPFs

While researching for his bestselling book, Food for Life, Tim dug deep into the new science around UPFs. We used to think they were unhealthy because of their high salt, fat and sugar levels. But there?s much more to the story.  Tim helps us navigate our UPF-filled grocery stores to eat healthier, and explains what he got wrong about a food group he'd previously overlooked... the humble mushroom. Learn how your body responds to food with ZOE ? start here ? Books from our ZOE Scientists: Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here
2024-07-30
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Why are young people getting colon cancer? | Dr. Andy Chan

Rates of colorectal cancer have declined in people over 65 but doubled among people under 50 in the last few decades. By 2030 it?s expected to be the leading cancer-related death in this age group. In today?s episode, gastrointestinal cancer and prevention specialist, Dr. Andy Chan, explains how changes in the gut microbiome could be to blame. Dr. Chan discusses the critical role your diet plays in cancer risk, how your gut microbiome can influence the development of colon cancer and the steps you can take to lower your risk. Dr. Andy Chan is a Professor of Medicine at Harvard Medical School and Program Director for Gastroenterology training at Massachusetts General Hospital. Learn how your body responds to food ? zoe.com/podcast for 10% off ? Try our new plant based wholefood supplement - Daily 30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes: 00:00 Introduction 04:00 What is colon cancer? 05:20 How does cancer develop? 08:50 How common is colon cancer? 11:00 Demographics and shifting trends 14:00 Leading cause of cancer death for men under 50 15:32 Why are cancer rates rising in younger people 17:10 The role of diet and obesity 19:40 Does alcohol have an impact? 21:10 What is metabolic health and why does it matter? 25:10 Gut health and colon cancer  27:50 Evidence from animal studies 33:43 Why overuse of antibiotics can be harmful  38:15 Screening recommendations and methods 44:40 Can changing your diet reduce risk? 49:50 Should we avoid red meat? 53:28 Does physical activity reduce risk? Books by our ZOE Scientists: Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Fibre Fuelled by Dr Will Bulsiewicz Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Mentioned in today?s episode: Influence of the Gut Microbiome, Diet, and Environment on Risk of Colorectal Cancer, from Gastroenterology Reducing Risk for Colorectal Cancer, from Center for Disease Control & Prevention Colorectal cancer statistics, 2017, from CA Cancer Journal Association Between the Sulfur Microbial Diet and Risk of Colorectal Cancer, from Gastroenterology and Hepatology  Fusobacterium nucleatum and colorectal cancer: From phenomenon to mechanism, from Frontiers in Cellular and Infection Microbiology   Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.
2024-07-25
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Recap: Exercise and your blood sugar | Prof. Javier Gonzalez

Let's take control of our blood sugar. We?ll dive into a conversation with Professor of Human Physiology, Javier Gonzalez. He explains which exercises can reduce your blood sugar spikes and dips - which will have a positive impact on your long term health. And don?t worry, you don?t have to become an Olympic Weightlifter to do it. Learn how your body responds to food with ZOE ? start here ? Books from our ZOE Scientists: Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here
2024-07-23
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Plant protein and strength: all you need to know | Simon Hill & Dr. Will Bulsiewicz

Did you know you can build muscle just as effectively with plant protein as with animal protein? In this episode, nutritionist Simon Hill, and board-certified gastroenterologist Dr Will Bulsiewicz, explain how our bodies use protein to build muscle and highlight the health benefits of plant proteins, such as reducing the risk of heart disease, type-2 diabetes, and hypertension. In today?s episode, Simon and Will debunk common myths about protein and discuss the broader benefits of plant proteins, including improved gut health and reduced chronic disease risk. Learn how your body responds to food ? zoe.com/podcast for 10% off ? Try our new plant based wholefood supplement - Daily 30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Introduction 06:20 What is protein? 08:01 Essential amino acids explained 09:30 The role of protein in building muscle 11:00 Why muscles matter 12:05 Optimising protein intake for health 14:30 Protein and healthy aging 15:48 Best sources of protein 21:35 Animal vs plant protein sources 28:35 How to achieve fitness goals with plant protein 33:45 Which plants have high levels of protein? 38:07 Is gut health linked to muscle mass? 40:35 How to introduce more plant-based foods into your meals 44:54 New Harvard study on protein intake and healthy ageing 47:55 How much protein is in eggs and dairy? 51:24 Concerns about ultra-processed foods  Books Buy Simon's book The Proof Is In The Plants Buy Will?s book Fiber Fueled Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Mentioned in today's episode Effects of Consuming Ounce-Equivalent Portions of Animal- vs. Plant-Based Protein Foods, published in Nutrients 2023 Improving the bioavailability of nutrients in plant foods at the household level, published in PNS Pre- versus post-exercise protein intake has similar effects on muscular adaptations, published in Peer J Vegan and Omnivorous High Protein Diets Support Comparable Daily Myofibrillar Protein Synthesis Rates and Skeletal Muscle Hypertrophy in Young Adults, published in The Journal of Nutrition A mycoprotein-based high-protein vegan diet supports equivalent daily myofibrillar protein synthesis rates compared with an isonitrogenous omnivorous diet in older adults: a randomised controlled trial, published in British Journal of Nutrition Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.
2024-07-18
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Recap: Improve blood vessel health to slow aging | Dr William Li

Today we?re finding out how to improve blood vessel health with New York Times best selling author, Dr. William Li. Dr. Li has some simple steps we can take to not only slow down the deterioration of our blood vessels, but also to reduce any existing blockages that we may, or may not yet know about. Learn how your body responds to food with ZOE ? start here ? Books from our ZOE Scientists: Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here
2024-07-12
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Hidden health risk? The truth about emulsifiers with Dr. Federica Amati

Emulsifiers are common in our diets, enhancing the texture, appearance and shelf life of many foods. But are they safe? In today?s episode, Jonathan and Federica uncover the surprising truth about emulsifiers in our food. We learn the science behind emulsifiers, their impact on health, and the rising concerns over there extensive use in ultra-processed foods. Dr Federica Amati is a King?s College London researcher and a registered nutritionist. She is also a lecturer and Nutrition Topic Lead at Imperial College School of Medicine. Federica empowers people with accessible, practical knowledge to make informed choices on diet and lifestyle and to improve health based on unique needs and preferences, at every stage of life. Learn how your body responds to food ? zoe.com/podcast for 10% off ? Try our new plant based wholefood supplement - Daily 30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Introduction 01:10 What are emulsifiers doing in our food? 02:15 How common are emulsifiers in our food? 02:52 What to look out for on packaging 03:55 What are emulsifiers made from? 04:36 How emulsifiers work 09:50 Are emulsifiers bad for us? 10:40 Emulsifiers and our gut health 11:50 New risks emerging from human studies 14:50 How to reduce emulsifiers in your diet Buy Federica?s book: Every Body Should Know This  Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Mentioned in today?s episode: Food additive emulsifiers: a review of their role in foods, Nutrition Reviews  Emulsifiers Impact Colonic Length in Mice and Emulsifier Restriction is Feasible in People with Crohn?s Disease, Nutrients 2020 Food Additive Emulsifiers and Their Impact on Gut Microbiome, Permeability, and Inflammation, Journal of Crohn's and Colitis Bacterial Overgrowth and Inflammation of Small Intestine After Carboxymethylcellulose Ingestion in Genetically Susceptible Mice, Inflammatory Bowel Diseases Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.
2024-07-11
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Recap: The top foods high in pesticides | Prof. Tim Spector

Today we?re talking about pesticides. More specifically, about the surprising levels of pesticides found in some common foods. Professor Tim Spector is here to tell us how to avoid giving these to our families. Learn how your body responds to food with ZOE ? start here ? Books from our ZOE Scientists: - Food For Life by Prof. Tim Spector - Every Body Should Know This by Dr Federica Amati Mentioned in the episode: Dirty Dozen and Clean 15 Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here
2024-07-05
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Can NASA research help fight cancer? | Dr Jessica Scott

What do astronauts and cancer patients have in common?  Jonathan explores this fascinating connection with Dr. Jessica Scott, learning how six decades of NASA research is being used to help the recovery of cancer survivors. New research challenges the traditional notion that you should rest during cancer treatment. Instead, Jessica?s studies into exercise could hold the key to a long and healthy life post-diagnosis.  Dr Jessica Scott started her career at NASA where she spent 7 years designing exercise programs for astronauts in outer space. Now, as the principal investigator at the world-leading Memorial Sloan Kettering Cancer Center, she is using her unique skillset in the fight against cancer. ??Learn how your body responds to food ? zoe.com/podcast for 10% off  Follow ZOE on Instagram. Timecodes: 00:00 Introduction 01:32 Quickfire questions 03:10 Health challenges for astronauts 07:19 Impact of exercise on astronauts 10:43 NASA?s exercise program 14:28 Transition to cancer research 15:40 Exercise and cancer treatment 17:10 Side effects of cancer treatments 23:13 Studies on the benefit of exercising alongside cancer treatment 26:27 Tailoring exercise to the individual  28:10 Global perspectives on exercising alongside cancer treatment 29:47 Understanding different types of exercise 33:26 Implementing NASA's non-linear exercise training techniques 41:04 The next steps for Jessica?s research 42:45 Episode summary Books by our ZOE Scientists: Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Fibre Fuelled by Dr Will Bulsiewicz Studies related to today?s episode: Cancer Survivorship Statistics from The National Cancer Institute https://cancercontrol.cancer.gov/ocs/statistics#stats Multisystem Toxicity in Cancer: Lessons from NASA?s Countermeasures Program from The National Library of Medicine https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7380275/ A randomised trial comparing the effects of moderate versus moderate to high-intensity aerobic training in women with operable breast cancer from The National Library of Medicine https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2965727/ Effects of exercise countermeasures on multisystem function in long duration spaceflight astronauts from The National Library of Medicine https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9898566/ Cardiovascular Disease Risk Among Cancer Survivors: The Atherosclerosis Risk In Communities (ARIC) Study from The National Library of Medicine https://pubmed.ncbi.nlm.nih.gov/35772913/ Have feedback or a topic you'd like us to cover? Let us know here.  Episode transcripts are available here.
2024-07-04
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Obesity and the new science of weight loss | Dr. Louis J Aronne

Obesity is a physiological condition that can be managed with the right education and treatment. In today's episode, Dr. Louis J. Aronne, a leading expert in obesity research, sheds light on the science behind weight management and obesity treatment. Dr. Aronne dives into groundbreaking weight loss medications. He also explores how lifestyle and eating habits affect long-term health and why medications combined with dietary changes can unlock transformative results. Louis J. Aronne, M.D. is a leading authority on obesity and its treatment. He?s a former president of The Obesity Society, which publishes the peer-reviewed scientific journal Obesity, of which Dr. Aronne is an associate editor. He has also authored more than 60 papers and book chapters on the topic.  ? Try our new plant based wholefood supplement - Daily 30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Learn how your body responds to food ? zoe.com/podcast for 10% off Follow ZOE on Instagram. Timecodes 00:00 Introduction 01:01 Quickfire questions 03:51 What is obesity? 05:06 What?s the difference between overweight and obesity? 07:38 Why has there been such a quick rise in obesity? 10:55 Why it?s not just a lack of willpower 13:50 The complexity of weight regulation 15:54 What is Leptin and why is it so important for weight control? 19:51 The brain?s role in weight regulation 20:36 Curing obesity in animal studies 22:29 Why hunter-gatherers did not gain weight 23:58 Natural experiments in weight gain and loss 26:01 How medications can cause weight gain 28:42 The impact of calorie restriction diets 30:13 Reducing diabetes risk through weight loss 34:10 Research into medications as a tool for weight loss 38:36 How well do weight loss drugs work? 41:38 The future of weight loss drugs 43:51 Will you regain the weight if you stop taking weight loss drugs? 48:08 Can obesity be avoided without the use of drugs? 49:42 Concerns about weight loss drugs Books by our ZOE Scientists: Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Fibre Fuelled by Dr Will Bulsiewicz Mentioned in today's episode: Persistent metabolic adaptation 6 years after "The Biggest Loser" competition in Obesity  The Finnish diabetes prevention study (DPS) in Diabetes Care The National Diabetes Prevention Program of the Centers for Disease Control and Prevention (CDC) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.
2024-06-27
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Fix your body clock to improve long term health with Prof. Satchin Panda

Our modern lifestyles mean that most of us don?t live our lives in sync with our circadian rhythms, which puts our health and well-being at risk. Eating and sleeping at the right time are important tools to help us align our circadian rhythms and reduce our risk of chronic disease.  In this episode, circadian rhythm expert Prof. Satchin Panda will tell us how light and food act as master regulators of our body clock, how aligning our lifestyles with our body clock can improve our health, mood and energy levels and how to do this in practice.  Satchin is a world-leading expert in the field of circadian rhythm research. He?s associate professor at the prestigious SALK institute, he?s recipient of the Dana Foundation Award in brain and immune system imaging and he?s also the author of two best-selling books, The Circadian Code and The Circadian Diabetes Code. Learn how your body responds to food ? zoe.com/podcast for 10% off ? Try our new plant based wholefood supplement - Daily 30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Timecodes: 00:00 Introduction 01:00 Quickfire questions 03:02 What are circadian rhythms? 03:48 How do we know about circadian rhythms? 04:44 Are all body parts on a 24 hour clock? 06:40 How the body enters sleep mode 09:25 What happens during sleep? 12:08 Why you?re not sleeping enough 13:30 The surprising impact of daylight savings time 17:00 Circadian rhythms aren?t just about light 19:55 The dangers of shift work 21:20 Should you go to bed at sunset? 25:40 Why should stop snacking at night 26:10 Satchin?s famous mice study 33:00 The best eating window for health 37:27 Does intermittent fasting promote better food choices? 40:40 Should you drink black coffee when you wake up?   Satchin?s books: The Circadian Code  The Circadian Diabetes Code Books by our ZOE Scientists: Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Fibre Fuelled by Dr Will Bulsiewicz Studies referenced in today?s episode:  Effects of 3 months of 10-h per-day time-restricted eating and 3 months of follow-up on bodyweight and cardiometabolic health in Danish individuals at high risk of type 2 diabetes: the RESET single-centre, parallel, superiority, open-label, randomised controlled trial, published in Lancet Healthy Longevity Neuronal reprogramming of mouse and human fibroblasts using transcription factors involved in suprachiasmatic nucleus development, published iScience Learning from circadian rhythm to transform cancer prevention, prognosis, and survivorship care, published in Trends Cancer The Untapped Potential of Circadian Timing as a Variable for Discoveries and Reproducibility, published in Cell Mol Gastroenterol Hepato Follow ZOE on Instagram Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.
2024-06-20
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Remembering Michael Mosley: 4 habits that changed his life

After the tragic news of Michael Mosley's passing, we are re-releasing our episode with him, originally released in March 2023: If you had to do just one thing to improve your health, what would it be? Our busy lives mean it can be difficult to keep up healthy habits, and with so much conflicting advice out there it?s tricky to separate fact from fiction. In today?s episode, Jonathan is joined by medical doctor, journalist, and presenter Michael Mosley, who is alongside ZOE regular Tim Spector, to discuss Michael?s four key habits to improve our health.  Michael?s latest book ?Just One Thing? explores these habits and has seen him speak to singing scientists and eccentric iceman to healthy habit experts and evangelists. And of course, being Michael, he tried every habit out himself. We talk about which methods are the most effective, which he has incorporated into his life, and how he makes his new habits stick. ? Try our new plant based wholefood supplement - Daily 30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system If you want to uncover the right foods for your body, head to zoe.com/podcast and get 10% off your membership. Follow ZOE on Instagram Timecodes: 00:00 Tim Spector's tribute to Michael 01:01 Introduction 01:55 Quick Fire Questions 05:15 Are cold showers good for you? 06:48 How long do you need to be immersed in cold water for the benefits to work? 8:20 Can cold showers improve mental wellbeing? 11:30 Potential dangers of cold water swimming 12:45 Do cultural differences present different outcomes across the world? 13:58 Can these small stressors help us? 14:27 What is the theory behind this working? 16:15 Will this work for everyone or is this very personalized? 18:30 What effects does breathing have on your health? 19:55 How breathing exercises affect our brain 22:27 How do you keep up the breathing exercises? 23:27 ZOE app breathing exercise 25:40 Is there a difference between breathing through your nose and your mouth? 27:20 How important are plants and nature for our health? 30:25 Can exposure to nature improve things like mental health and even gut health? 32:00 Can herbs also help improve our health? 32:47 What are the benefits of exercise? 33:30 What are endo-cannibinoids? 34:41 Are preferences for exercise genetic? 36:12 Is it endorphins that make us feel good after / during exercise? 37:31 How exercise affects us is extremely personalized 39:42 How do we encourage people who don't enjoy exercise to do it? 41:13 Tips to improve your exercise routines 44:08 Are there benefits to walking downhill? 46:42 Summary Michael Mosley?s book 'Just One Thing' is available to buy here Episode transcripts are available here
2024-06-13
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Is plant-based meat healthy? What the research shows with Prof. Christopher Gardner

Meat consumption continues to be high in both the US and the UK. Yet many governments advise reducing meat consumption, particularly red meat, due to both environmental and health concerns.  In this episode, we delve into the sizzling world of meat alternatives. They promise sustainability, animal welfare, and better health. Buzzwords like "plant-based" and "meat-free" proudly adorn their packaging. But are they actually healthy? Or should we consider them as ultra-processed foods and avoid them? Christopher Gardner is a Professor of Medicine at Stanford University and the Director of the Stanford Prevention Research Centre, and a world-leading expert in how the food that we eat impacts our health.  ? Try our new plant based wholefood supplement - Daily 30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Learn how your body responds to food ? zoe.com/podcast for 10% off Follow ZOE on Instagram. Timecodes: 00:00 Introduction 01:25 Quickfire questions 03:50 What is a meat alternative? 05:22 What's driving the trend for more alternatives? 07:47 Should you eat less red meat? 08:38 What is in meat alternatives? 10:22 Traditional meats vs meat alternatives 13:41 Are meat alternatives ultra-processed? 14:47 Latest scientific studies 23:56 What were the findings? 29:48 Is the quality of the protein as good as real meat? 34:00 Are meat alternatives healthy? 38:53 Are whole food based meat alternatives healthier? 40:05 What are the practical tips around meat alternatives? 43:21 How do ultra-processed foods come into this? 45:23 What are other ways people can transition away from red meat? 50:33 What are the differences between bad and good quality meat? ? Books from our ZOE Scientists: Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Fibre Fuelled by Dr Will Bulsiewicz Studies referenced in today?s episode:  Study With Appetizing Plantfood?Meat Eating Alternative Trial (SWAP-MEAT), published in American Journal of Clinical Nutrition. SWAP-MEAT Athlete (study with appetizing plant-food, meat eating alternatives trial) a randomized crossover trial, published in Nutrition Journal. Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.
2024-06-06
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Menstruation: Science, medicine and mythology

Periods are taboo! Despite the fact that half of the world?s population experience them. This taboo has led to countless myths around the topic. ?The internet?s gynecologist? Dr. Jen Gunter is here to usher in a new era where people understand ? and can advocate for ? what they need as their body changes each cycle. Jonathan is joined by Dr Sarah Berry and Dr Jen Gunter to get a better understanding of our body's behavior during the menstrual cycle. Jen will provide you with her period toolkit and offer solutions to the most common problems of modern-day period health. Dr. Jen Gunter is a gynecologist and pain medicine physician at the Permanente Medical Group in northern California. Her books ?The Vagina Bible? and ?The Menopause Manifesto? were both New York Times bestsellers. Her 2024 book ?Blood? tackles the science, medicine and mythology of menstruation. ? Try our new plant based wholefood supplement - Daily 30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Learn how your body responds to food ? zoe.com/podcast for 10% off Follow ZOE on Instagram. Timecodes: 00:00 Introduction 01:26 Quickfire questions 02:31 Shame culture around menstruation 04:20 The evolution and purpose of the menstrual cycle 06:30 Menstrual cycle mechanics 11:08 Understanding heavy periods and iron deficiency 14:01 Addressing period pain and discomfort 21:39 Diet, appetite, and periods: what's the connection? 26:09 Understanding PMS and PMDD 27:55 PMS causes and symptoms 30:52 Treatment options for PMS and PMDD 31:51 Demystifying polycystic ovarian syndrome (PCOS) 35:42 The role of diet and obesity in PCOS 37:32 Advice for managing PMS 40:19 Menstrual cramps and pain management 47:08 Iron supplementation strategies ? Dr. Jen Gunter?s books: The Menopause Manifesto Blood: The Science, Medicine, and Mythology of Menstruation ? Books from our ZOE Scientists: Every Body Should Know This by Dr Federica Amati Recipes for a Better Menopause by Dr Federica Amati Food For Life by Prof. Tim Spector Studies related to today?s episode: Prevalence of Iron Deficiency and Iron-Deficiency Anemia in US Females Aged 12-21 Years, 2003-2020, from the Journal of the American Medical Association The Role of Estrogen in Insulin Resistance: A Review of Clinical and Preclinical Data, from The American Journal of Pathology Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here.
2024-05-30
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Why dementia could start in your blood vessels with Dr. William Li

55 million people suffer dementia worldwide with numbers expected to double every 20 years. Understanding the link between our heart health and brain function is critical, illuminating the profound impact that heart health has on preventing dementia. Dr. William Li, an expert in cardiovascular and metabolic health. He reveals how caring for our heart is not just about longevity but maintaining sharp, effective brain function as we age. His groundbreaking work has impacted more than seventy diseases including diabetes, heart disease, and obesity. Dr. Li is also a New York Times best-selling author. In today?s episode, Dr. Li explains how simple lifestyle choices in diet, exercise and sleep can drastically shape our brain's health and stave off dementia. ? Try our new plant based wholefood supplement - Daily 30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system If you want to uncover the right foods for your body, ? zoe.com/podcast, for 10% off your membership. Follow ZOE on Instagram Timecodes 00:00 Introduction 01:23 Quickfire questions 03:30 Understanding dementia and Alzheimer's disease 04:50 Dementia versus ageing 06:35 The role of blood vessels in brain health 07:55 How circulation affects brain function 09:23 What causes blood clots and strokes? 11:06 The importance of maintaining healthy blood vessels 12:15 The impact of lifestyle choices on brain health 15:01 What happens in our brains when we sleep? 19:35 What is the glymphatic system? 22:40 Vascular dementia may be the most common form of dementia 24:35 The role of glucose in brain function 27:10 What causes dementia and why does it happen when we get older? 29:00 Preventing dementia with lifestyle changes 31:10 What are healthy blood vessels like? 37:50 The surprising role of EPCs in brain repair 41:30 Can you slow down or reverse dementia? 52:08 The connection between gut health and brain health 51:40 The importance of exercise for brain health 56:30 How to avoid dementia 01:01:16 The link between mental health and cardiovascular disease ? Dr. William Li?s books: Eat to Beat Disease Eat to Beat Your Diet ? Books from our ZOE Scientists: Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Relevant studies: A human brain vascular atlas reveals diverse mediators of Alzheimer?s risk, published in Nature Heart-brain connections: Phenotypic and genetic insights from magnetic resonance images, published in Science Cocoa flavanol consumption improves cognitive function, blood pressure control, and metabolic profile in elderly subjects: the Cocoa, Cognition, and Aging (CoCoA) Study?a randomized controlled trial, published in The American Journal of Clinical Nutrition Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here.
2024-05-23
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How inflammation could age you with Prof. Philip Calder

Inflammation is a complicated topic. Short-term inflammation plays an essential role in fighting infections and healing injuries. But too much inflammation can be a catalyst for chronic ailments, like heart disease, type 2 diabetes, autoimmune disorders, rheumatoid arthritis, and obesity. What we eat can influence our inflammatory responses and contribute to chronic, low-grade inflammation. In today?s episode, Prof. Philip Calder helps us understand the science behind inflammation, how it impacts our health and what food has to do with it. Philip is head of the School of Human Development and Health, as well as a Professor of Nutritional Immunology, in the Faculty of Medicine at the University of Southampton. He?s also an internationally recognised researcher on the metabolism and functionality of fatty acids. His work focuses on the roles of omega-3 fatty acids and the influence of diet and nutrients on immune and inflammatory responses.  ? Try our new plant based wholefood supplement - Daily 30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Learn how your body responds to food ? zoe.com/podcast for 10% off Follow ZOE on Instagram. Timecodes 00:00 Introduction 01:20 Quickfire questions 02:55 The role of inflammation in immunity 05:30 Chronic inflammation and disease 08:30 How to measure inflammation 09:53 Low-grade inflammation and disease risk 12:30 What causes blood vessel inflammation? 15:23 What creates the narrowing of blood vessels? 17:20 How inflammation can cause blood clots, heart attacks and strokes 19:15 Inflammation and aging 21:40 Inflammation and lifestyle factors 25:07 Obesity and inflammation 28:45 Muscle loss and inflammation (sarcopenia) 30:52 The impact of meals, sugar and fats on inflammation 33:35 How diet could reduce inflammation 34:42 Why we all respond to food differently 38:42 Dietary choices to manage inflammation 40:00 What are omega-3s? 41:17 Anti-inflammatory foods 43:40 Health benefits of omega-3 fatty acids 45:55 Challenges with farmed salmon ? Books from our ZOE Scientists: Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Mentioned in today's episode: Omega-3 polyunsaturated fatty acids and inflammatory processes: Nutrition or pharmacology? in the British Journal of Clinical Pharmacology Omega-6 fatty acids and inflammation in PLEFA Omega-3 fatty acids and inflammatory processes in Nutrients  Another relevant study: Health relevance of the modification of low-grade inflammation in ageing and the role of nutrition in Ageing Research Reviews Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here.
2024-05-16
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Your new menopause toolkit with Dr. Mary Claire Haver & Dr. Sarah Berry

The menopause transition can bring unexpected challenges ? the effects can significantly impact daily life and long-term health. Dr. Mary Claire Haver is a board-certified gynaecologist and a menopause specialist. She's helped thousands of women in perimenopause and menopause to realise their health goals. In today?s episode, she joins Jonathan and ZOE's Chief Scientist Dr. Sarah Berry to shed light on what to expect during these life stages. Sarah and Mary Claire describe practical strategies for managing symptoms, critical conversations to have with healthcare providers, and how to advocate for yourself effectively in medical settings. ? Try our new plant based wholefood supplement - Daily 30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Learn how your body responds to food ? zoe.com/podcast for 10% off Follow ZOE on Instagram.  Timecodes: 00:00 Introduction 01:33 Quickfire questions 05:53 There is a lack of menopause training in medical school 07:02 Most women are going into menopause blind 07:43 Why menopause symptoms vary 09:30 The hormonal ?zone of chaos? 11:45 ZOE PREDICT data on menopause symptoms 13:36 How long do perimenopause symptoms last? 17:52 Perimenopause at age 35? 18:34 Why hormone tests are worthless 20:53 The risk of chronic disease after menopause 24:53 Why does menopause increase hunger? 28:39 Why medicine and research is male-dominated 32:34 How to talk to your doctor about menopaue 34:12 Pregnancy research - 10x more extensive than menopause research! 35:14 Mary Claire?s toolkit of strategies for menopause 36:34 What are the long-term health benefits of hormone replacement therapy? 38:36 Is HRT safe for most women? 42:47 Brand new ZOE study results: diet and menopause 49:16 Top 3 tips to help with symptoms 54:34 What is ?frozen shoulder? and how can you treat it? ? Mary Claire's book The New Menopause ? Books from our ZOE Scientists Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Mentioned in today's episode Menopause transition and cardiovascular disease risk: Implications for timing of early prevention: A scientific statement from the American Heart Association in Circulation The controversial history of hormone replacement therapy in Medicina Dr. Vonda Wright?s website Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here.
2024-05-09
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The medicines hiding in your spice rack with Kanchan Koya & Dr. Sarah Berry

In today?s episode we?re uncovering the medicines hiding in your kitchen.  Molecular biologist Kanchan Koya joins Jonathan and Sarah to explore the incredible health benefits of spices. From controlling blood sugar to soothing a sore throat, we?ll discover what the latest research says about household favorites including ginger, cinnamon and cloves.  Kanchan Koya is a food scientist, founder of the spice-centric food blog Chief Spice Mama and author of the cookbook ?100 Recipes with Healing Spices for Your Family Table?. She will show us how to get the most out of spices, with simple cooking tips and delicious recipes.  Want to make Kanchan?s show stopper spice dish? Find the recipe here. ? Try our new plant based wholefood supplement - Daily 30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Learn how your body responds to food ? zoe.com/podcast for 10% off Follow ZOE on Instagram. Timecodes: 00:00 Introduction 01:26 Quickfire questions 03:08 What are spices? 03:43 Polyphenols in spices 07:25 Spices and your health 11:01 Cinnamon and blood sugar control 14:49 Anti-inflammatory benefits of spices 21:08 A practical guide to using spices 31:40 Reviving old spices 33:11 The wonders of ginger: from morning sickness to gut health 35:56 Spiced cooking tips 37:41 Breakfast ideas: add spices to start your day 39:44 Simple spicy snacks 42:05 Dinner delights: spicing up main meals 44:11 Spices for kids 46:24 Spiced drinks: from chai to golden milk 48:24 The ultimate spice dish Studies related to today?s episode: Safety and efficacy of curcumin versus diclofenac in knee osteoarthritis: a randomized open-label parallel-arm study published in Trials Analgesic effect of the aqueous and ethanolic extracts of clove, published in Avicenna Journal of Phytomedicine Effect of cinnamon spice on continuously monitored glycemic response in adults with prediabetes published in The American Journal of Clinical Nutrition Star anise (Illicium verum): Chemical compounds, antiviral properties, and clinical relevance published in Phytotherapy Research Ginger-Mechanism of action in chemotherapy-induced nausea and vomiting, published by Critical Reviews in Food Science and Nutrition Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here.
2024-05-02
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Foods for every decade of life with Dr. Federica Amati

Did you know that even at age 70, with the right nutrition, you could potentially extend your life by 6 years? In today?s episode, we learn that it's never too late to change your diet for the better. Dr. Federica Amati, ZOE?s Head Nutritionist, dives into the unique nutrition needs at every life stage. From the golden windows of opportunity that can transform your health, to practical food recommendations for adolescence, adulthood and beyond, Dr. Amati gives tips to enhance your wellbeing. Dr. Federica Amati is a researcher at King?s College London and registered nutritionist. She is also lecturer and Nutrition Topic Lead at Imperial College School of Medicine. Federica empowers people with accessible, practical knowledge to make informed choices on diet and lifestyle and to improve health based on unique needs and preferences, at every stage of life. ? Try our new plant based wholefood supplement - Daily 30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Learn how your body responds to food ? zoe.com/podcast for 10% off Follow ZOE on Instagram Timecodes 00:00 Introduction 01:17 Quickfire questions 03:32 The first window of opportunity is before you are born 06:04 It takes two to tango: equal roles in conception 07:25 The science behind sperm health and diet 09:10 What is life course nutrition? 10:35 Why generic nutrition advice isn't enough 13:00 Critical changes in the first 12 weeks of pregnancy 16:25 Nutritional needs in the second trimester of pregnancy 17:20 Preventing allergies during pregnancy 20:30 Nutrition in childhood and adolescence 21:00 The importance of a diverse diet for teenagers 22:57 Children learn to eat from us: exposure is key 25:10 The impact of ultra-processed foods on teenagers 27:40 Do you need to eat meat to grow well? 32:55 Lifestyle choices in your 30s affect long-term health 36:00 Longevity supplement myths 37:40 Gut microbiome changes in adulthood 43:28 How to extend your lifespan through diet at any age 46:05 Preparing for healthy aging and avoiding 'Sniper Alley' 50:10 How to eat right in your 70s and beyond 54:22 Protein needs as you age 56:30 Becoming a ZOE member is like having a nutritionist in your pocket! 59:20 Summary Mentioned in today's episode: Life expectancy can increase by up to 10?years following sustained shifts towards healthier diets in the United Kingdom, published in Nature Food The Developmental Origins of Health and Disease (DOHaD), published in American Journal of Lifestyle Medicine A single serving of mixed spices alters gut microflora composition: a dose?response randomised trial, published in Nature Books: Every Body Should Know This by Dr. Federica Amati Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here.
2024-04-25
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What to eat to avoid osteoporosis

? Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST Every 12 years, our skeletons undergo a complete transformation. Prof. Tim Spector and Prof. Cyrus Cooper discuss how to avoid Osteoporosis, a condition where bones become fragile, significantly increases the risk of fractures from minor incidents, often without any noticeable symptoms. Worldwide, it affects one in three women and one in five men over fifty, leading to pain, potential disability and loss of independence. In today?s episode, Jonathan, Tim and Cyrus ask the question: How can understanding osteoporosis and implementing targeted lifestyle changes enhance bone health and reduce the risk of fractures? Cyrus Cooper is a Professor of Rheumatology at the University of Southampton, where he is also the Director of the MRC Lifecourse Epidemiology Unit and Vice-Dean of Medicine. In addition, he?s a Professor of Musculoskeletal Science at the Nuffield Department of Orthopaedics, Rheumatology and Musculoskeletal Sciences at the University of Oxford. Tim Spector is one of the world?s top 100 most-cited scientists, a professor of epidemiology, and scientific Co-Founder at ZOE. Tim trained originally in rheumatology and epidemiology.  ? Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Introduction 01:21 Quickfire questions 03:08 What is osteoporosis? 06:10 Why might our bones become more fragile as we age? 08:10 Your skeleton renews itself all the time 10:30 Does menopause cause osteoporosis? 12:48 What's it like living with osteoporosis? 15:16 How common is osteoporosis in males? 16:04 What are the symptoms of osteoporosis and at what age should you get checked? 21:40 Some chilling statistics about osteoporosis 23:10 Common myths about the effects of calcium and vitamin D on osteoporosis 27:50 What is the latest science on vitamin D supplementation? 34:10 Can vitamin D and calcium ensure children?s bone density is healthy? 34:55 Osteoporosis treatment options, including new drugs     37:20 The impacts of HRT on bone density 39:30 What are the downsides to some of these treatments? 43:00 Does physical activity help to prevent fractures? 44:30 Lifestyle impacts: diet and nutrition 49:40 Can exercise make your bones stronger? 55:20 Ideal exercises to prevent osteoporosis 57:10 Cyrus and Tim?s top 3 actions to improve bone health 59:10 Summary Mentioned in today's episode: Accumulation of risk factors associated with poor bone health in older adults, published in Archives of Osteoporosis Relevant studies: Influence of vitamin D supplementation on bone mineral content, bone turnover markers and fracture risk, published in Journal of Bone and Mineral Research Pregnancy Vitamin D Supplementation and Childhood Bone Mass at Age 4?Years, published in JBMR Plus The role of calcium supplementation in healthy musculoskeletal ageing, published in Osteoporosis International Books: Osteoporosis: A Lifecourse Epidemiology Approach to Skeletal Health by Prof Cyrus Cooper Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here.
2024-04-18
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The TRUTH about intermittent fasting

What we learned from the world?s biggest intermittent fasting study. Did you know that intermittent fasting can have significant health benefits? By aligning your eating schedule with your body's natural rhythms, it can bolster heart health, enhance insulin sensitivity, and support weight loss. In today?s episode, Jonathan, Prof. Tim Spector, and Gin Stephens dive into the world of intermittent fasting, with a focus on time-restricted eating. Gin shares essential tips for beginners and explains what it takes to be successful. Tim explores the groundbreaking findings of The Big IF Study from 2022, the largest exploration of intermittent fasting to date. They also unpack controversies and describe who might want to avoid fasting. Gin Stephens is an intermittent fasting advocate, New York Times bestselling author, and podcast host. Gin has been living the intermittent fasting lifestyle since 2014. Tim Spector is a professor of genetic epidemiology at King?s College London, director of the Twins UK study, scientific co-founder of ZOE, and one of the world?s leading researchers.  ? 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 Want ZOE Science & Nutrition?s top 10 tips for healthier living? Download our FREE guide. Timecodes: 01:25 Quick fire questions 03:25 What is intermittent fasting? 04:35 What are the most common types of fasting? 06:00 The circadian rhythm and fasting 08:22 The Big IF study explanation and results 13:41 Breakfast misconceptions explained 16:01 How do the Big IF study results compare to other research? 18:56 What are the health benefits of sticking to the Big IF study? 24:00 What is Tim?s intermittent fasting schedule like? 25:40 Jonathan's experience with the Big IF study 28:04 What is metabolic flexibility? 32:43 Practical advice for getting started. 35:40 Cephalic phase insulin response 40:30 Is there an ideal length for an eating window and time to start? 43:20 Can you eat whatever you want? 44:30 Can people over 70 years of age fast safely? 51:21 Summary Mentioned in today's episode: Flipping the metabolic switch: Understanding and applying the health benefits of fasting in Obesity The Big IF Study  Books by Gin Stephens: 28-day Fast Start: Day By Day Fast. Feast. Repeat.  Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here.
2024-04-11
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The best exercise routine, according to your muscle clocks with Professor Karyn Esser

Our bodies naturally follow a roughly 24-hour cycle, called our circadian rhythm. And every cell has a rhythm. As we get older, we tend to lose muscle, making us more prone to falls and less able to live independently. Though we can't stop aging, staying active helps keep our muscles strong and our bodies healthy for longer. Prof. Karyn Esser is a specialist in how the body's natural rhythms affect muscles. Today, she guides us through the latest research and shows that it's always possible to harness the power of your muscles to enhance your quality of life. She is a professor in the Department of Physiology and Aging at the University of Florida, where she?s also the co-director of the University of Florida Older Americans Independence Center. In today's episode of ZOE Science & Nutrition, Jonathan and Karyn explore the body's internal clocks and ask: why do our muscles have their own schedule, and is there an ideal time of day to exercise? ? 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 00:18  Quickfire questions 02:01  Why are muscles important, particularly as we get older? 08:45  Why we all lose strength as we age 11:07  What type of exercise do we need to maintain our muscle strength as we age? 14:55  What is a circadian clock? 19:25  Everything has a circadian rhythm 21:32  Why do our muscles work on a 24-hour cycle? 24:20  Humans are stronger in the afternoon 30:24  Is there a best time to exercise? 35:01  Can exercise before or after work help shift workers with jet lag? 37:33  Is there a difference between men and women?s responses to circadian rhythms?   41:44  What are the effects of time-restricted eating on muscle mass? 53:42  Summary Mentioned in today's episode: Defining the age-dependent and tissue-specific circadian transcriptome in male mice from Cell Reports Related studies:  Timing is everything: Circadian clocks set the rhythm for vital functions in bacteria from the University of Chicago Effects of resveratrol on in vitro circadian clock gene expression in young and older human adipose-derived progenitor cells in Aging Age is associated with dampened circadian patterns of rest and activity: The Study of Muscle, Mobility and Aging (SOMMA) in medRxiv Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here.
2024-04-04
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Stop dementia before it starts

How early should you start taking dementia seriously? Here?s 5 things you can do now to reduce dementia risk today. Professor Claire Steves and Jonathan Wolf explore the multifaceted world of dementia. They delve into the significance of dental health, genetics, diet, and physical activity ? plus, they unpack the latest research ? to give you practical strategies for preventing dementia. Claire is a consultant physician in geriatric medicine at Guy's and St Thomas' NHS Foundation Trust. She?s also a senior clinical lecturer at King's College London and deputy clinical director of the institution?s Department of Twin Research and Genetic Epidemiology where she leads research on the characterization of physical and mental aging traits and frailty. ? Try our new plant based wholefood supplement - Daily 30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Learn how your body responds to food ? zoe.com/podcast for 10% off Follow ZOE on Instagram. Timecodes: 00:00 - Introduction 01:26 - Quickfire questions on dementia 02:42 - Main discussion: understanding dementia 04:18 - Control over fate with dementia 06:52 - Why older people get more fractures 08:32 - Warning signs of dementia 09:55 - Unique aspects of dementia 12:12 - Cellular level discussion on dementia 15:49 - Risk factors for dementia 16:07 - Inheritance and dementia 18:29 - High-risk factors for dementia 19:15 - Fetal development and dementia risk 21:47 - Brain reserves and mental health 24:24 - New advances in dementia treatment 30:47 - Medications and life expectancy 33:21 - Diet and dementia prevention 35:58 - The role of physical activity 39:45 - Oral health and dementia 42:10 - Social interaction and brain health 44:02 - Diabetes and dementia 45:36 - Women, HRT, and dementia 49:09 - Recap: Types of dementia 53:39 - Hearing aids and dementia prevention 55:39 - Episode sign-off Studies related to today?s episode: Brain-age is associated with progression to dementia in memory clinic patients from NeuroImage Clinical Find our top 10 tips for healthier living: Download our FREE guide. Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.
2024-03-28
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Three ways to prevent diabetes with Professor Naveed Sattar

In today?s episode, we?re talking about a disease so widespread that it touches nearly every family in some way: type 2 diabetes. It?s not just a health issue, it's a rapidly expanding crisis. And many people don?t know that they have it.  In the U.S. alone, 100 million people have prediabetes, and more than 37 million have type 2 diabetes, a chronic condition with life-altering effects. Prof. Naveed Sattar joins us to shed light on preventing, treating, and potentially reversing type 2 diabetes.  Naveed is a medical doctor and Professor of Metabolic Medicine at the Institute of Cardiovascular & Medical Sciences at the University of Glasgow. He?s one of the world?s top 1% most cited clinical scientists, and he?s worked on many clinical trials of lifestyle changes and drugs to prevent and manage diabetes.  Learn your diabetes risk score: If you?re in the U.K. click here.  If you?re in the U.S. click here. ? Try our new plant based wholefood supplement - Daily 30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Learn how your body responds to food ? zoe.com/podcast for 10% off Timecodes: 00:00 Introduction 01:00 Topic introduction 02:28 Quick fire questions 05:33 What is blood sugar and why does it matter? 07:15 What is insulin and what is its relation to blood sugar and diabetes? 08:48 Why doesn't the body allow sugar to increase in the blood? 10:45 What happens when somebody gets pre-diabetes or type 2? 14:34 What is HBA1C? 17:08 Why has there been such an increase in diabetes? 23:05 How does muscle mass have any impact on diabetes? 24:54 Are risks different between men and women? 27:08 How does ethnicity come into this? 31:04 What other personal risk factors are there? 32:29 What are the symptoms of diabetes? 33:53 When do these symptoms begin? 35:09 What should you do if you have concerns? 36:33 How to find out your own likelihood of risk 38:34 How can we avoid getting diabetes? 42:10 How can we combat genetic risk factors? 44:26 Is it possible to lower blood sugar and reverse the effects of diabetes? 47:18 What is the science behind the new drugs coming on the market? 49:20 Summary 53:39 Outro Mentioned in today?s episode:  Primary care-led weight management for remission of type 2 diabetes (DiRECT): An open-label, cluster-randomised trial in The Lancet Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.
2024-03-21
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The truth about SIBO with Dr. Will Bulsiewicz

Do you know what SIBO is and how it could be affecting your health? In today?s episode, Jonathan and Dr. Will Bulsiewicz dive into the world of small intestinal bacterial overgrowth (SIBO), a condition that may underlie common health issues ranging from irritable bowel syndrome to brain fog.  Together, they tackle myths and share insights into SIBO diagnosis and treatment. Could rebalancing your gut microbiome be the answer you've been searching for? Dr. Will Bulsiewicz is board-certified in internal medicine and gastroenterology. He?s also a New York Times bestselling author. Dr. B has won multiple awards and distinctions for his work as a clinician.  ? Try our new plant based wholefood supplement - Daily 30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Learn how your body responds to food ? zoe.com/podcast for 10% off Follow ZOE on Instagram. Timecodes 00:00 Introduction to SIBO 01:01 What is SIBO? 02:43 An overgrowth of bacteria 03:41 SIBO Myth #1 debunked 04:34 What is the link between SIBO and other diseases? 06:12 What are the challenges with SIBO Testing 06:48 Understanding testing methods 07:08 Myth #2 debunked 08:28 The issues with breath testing for SIBO 11:38 What are the root causes of SIBO 14:35 What is the impact of medication on SIBO? 16:12 Dietary management and low FODMAP diet 17:45 Probiotics and SIBO management 18:00 Myth# 3 debunked 19:55 Verdict Mentioned in today?s episode:  Fiber supplementation protects from antibiotic-induced gut microbiome dysbiosis by modulating gut redox potential from Nature Communications Our earlier podcast on the low-FODMAP diet  Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.
2024-03-14
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Fitness routines for menopause with Dr. Stacy Sims - exercise for every stage

Are you navigating the twists and turns of perimenopause and beyond? Traditional exercise advice often misses the mark for women in this phase, mostly because its source is research focused on men.  In today?s episode, we're joined by the acclaimed Dr. Stacy Sims, a leading expert on women's exercise science. Stacy delves into how menopause affects our exercise responses, and she offers strategies to adapt your fitness routine for optimal health during and after menopause. Ready to transform your approach to health and fitness? Tune in for expert insights and actionable tips. Dr. Stacy Sims is an exercise physiologist and nutrition scientist who researches exercise performance and nutrition with a focus on women?s health and performance. She holds a Ph.D. in exercise physiology and sports nutrition from the University of Otago, and she did a postdoc at Stanford, where she remains an adjunct faculty member. Stacy is also a research associate at the AUT Sports Performance Research Institute New Zealand. ? 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 00:34  Quickfire questions 03:39  Menopause and perimenopause explained 08:23  What happens when oestrogen levels change? 11:28  When does perimenopause start to happen? 14:15  What is the role of exercise in menopause? 17:00  What are hot flushes? 20:20  How can exercise have a positive impact on menopause? 21:57  What are the best exercises to do? 25:20  You are NOT going to get bulky lifting weights! 28:36  Alternatives to going to the gym     33:08  What is high-intensity training? 41:32  What is the minimum exercise needed to have a positive health impact? 47:27  How does fasted training affect women? 51:36  Summary Mentioned in today?s episode: Hailey Happens Fitness Les Mills Train with Joan And these books by Dr. Stacy Sims: Next Level  Roar Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.
2024-03-07
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