ZOE Science & Nutrition

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.

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

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.

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

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.

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.

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

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.

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

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.

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

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.

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

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.

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

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.

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

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.

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.

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

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

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

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.

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

Olive oil 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.

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

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.

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

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.

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

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.

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

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

Obesity 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.

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.

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

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.

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.

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.

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.

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.

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.

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.

🥑 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.

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.

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.

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.

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.

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.

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.

If you thought coffee was just a caffeine kick, think again. Prof. Tim Spector & coffee expert James Hoffmann explore the intricate relationship between coffee and health. They uncover truths and myths about caffeine and describe coffee’s fascinating role in improving gut health. Tim also shares exciting news about soon-to-be published research. The topic: coffee and the gut microbiome. Plus, James brews coffee live in the studio and helps us understand the different coffee variants. He even dives into the world of coffee kombucha. James Hoffmann is an English barista, YouTuber, entrepreneur, coffee consultant, and author. He came to prominence after winning the World Barista Championship in 2007 and is credited as a pioneer of Britain's third-wave coffee movement. Tim is a professor of genetic epidemiology at King’s College London, director of the Twins UK study, scientific co-founder of ZOE, and one of the world’s leading researchers.  🌱 Try our new plant based wholefood supplement - Daily 30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Learn how your body responds to food 👉 zoe.com/podcast for 10% off Timecodes: 00:00  Introduction 01:50  Quickfire Questions 04:24  Why are we all so obsessed with coffee? 05:02  What are the health benefits associated with coffee?     06:40  There is a lot more fiber in coffee than you think 09:47  The effects of caffeine and gender differences 12:31  Why is coffee full of polyphenols? 15:12  Tim’s new research teaser 21:21  What is the health relationship between fiber, microbes and our bodies? 27:32  Should we all start drinking coffee and should we choose decaf? 31:52  Modern coffee is all about flavor 33:03  Does the way that we make coffee impact our health? 37:55  James explains his mini laboratory! 43:42  Why is coffee not regulated in coffee shop chains? 44:35 What's the best way to make coffee? 44:40  Coffee #1 Filter Coffee 47:10  Coffee #2 Decaf Coffee 51:00  Coffee #3 Instant Coffee 1:00:50 How does caffeine affect high blood pressure? 1:05:36 Summary Mentioned in today’s episode:  How to Make the Best Coffee at Home by James Hoffman Editorial correction: James refers to chlorogenic acid as a polyphenol. We have since learnt that this is incorrect. Rather, it is a phenolic compound or a phenolic acid. James has shared this short video on his YouTube channel clarifying this Follow ZOE on Instagram Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here

Do you want to live to 100? Dan Buettner may be able to help. Dietary patterns, community, environment, and stress management play pivotal roles in longevity, and he’s studied the longest living people on earth. From Sardinia's matriarchal villages to Okinawa's garden-rich diets, this episode takes us on a tour of insights. It's not just about living longer, it's about thriving. In today’s episode, Jonathan is joined by Dan Buettner and Prof. Tim Spector to discuss the secrets of a longer, healthier life. Together, they journey through the world’s blue zones, rare global hotspots where celebrating your 100th birthday is common. The guests also address the threats to these longevity havens and the decline of traditional diets. Dan Buettner is an American National Geographic fellow and New York Times bestselling author. He’s also an explorer, educator, and creator of the Netflix series “Live to 100,” which discovers five unique communities where people live extraordinarily long and vibrant lives. Tim Spector is a professor of genetic epidemiology at King’s College London, director of the Twins UK study, scientific co-founder of ZOE, and one of the world’s leading researchers. He's also the author of Food for Life, his latest book on nutrition and health. 🌱 Try our new plant based wholefood supplement - Daily 30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Learn how your body responds to food 👉 zoe.com/podcast for 10% off Timecodes: 00:00 Introduction 01:09 Quickfire questions 02:33 What are Blue Zones? 04:43 Why do people in Blue Zones live longer? 06:48 What is a Centenarian? 09:00 What are Blue Zone diets? 11:49 Foods for longevity 15:03 Why are these foods good for us? 19:15 Why Blue Zone diets are seasonal and inexpensive 22:30 Is eating meat 5 times a month healthy for us? 27:42 Why are the Blue Zones disappearing? 31:25 Blue Zone tactics to reduce stress 36:02 Can stress reduce life expectancy? 40:36 Why unconscious physical activity is best 45:07 How can we make our lives more ‘Blue Zone’ like? 47:23 The number one thing you can do to add years to your life is… 48:53 Dan's stress reduction techniques 51:39 What is Dan’s daily diet? 53:16 Summary Mentioned in today's episode: Telomere shortening and the transition to family caregiving in the Reasons for Geographic and Racial Differences in Stroke (REGARDS) study from PLOS One Books and series from Dan Buettner: The Blue Zones Challenge: A 4-Week Plan for a Longer, Better Life The Blue Zones Secrets for Living Longer: Lessons From the Healthiest Places on Earth The Blue Zones Kitchen: 100 Recipes to Live to 100 "Live to 100" Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here.

We've probably all heard of “antihistamines,” medications that can ease symptoms of hay fever and other allergies.  But what is “histamine”? It’s a vital chemical that our bodies produce, and it plays a role in a number of functions that support our health.  Histamine intolerance seems to be increasingly common, but it’s difficult to diagnose. Some people may not be aware that they have it or how to treat it. In today’s episode of ZOE Science & Nutrition, Jonathan speaks with Dr. Will Bulsiewicz, ZOE’s U.S. medical director, to learn more about this flourishing area of research — and the best ways to identify and treat histamine intolerance. Will is a board-certified gastroenterologist, and New York Times bestselling author of the microbiome book Fiber Fueled. 🌱 Try our new plant based wholefood supplement - Daily 30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Learn how your body responds to food 👉 zoe.com/podcast for 10% off Mentioned in today’s episode:  Resistant potato starch supplementation reduces serum histamine levels in healthy adults with links to attenuated intestinal permeability published in Journal of Functional Foods Histamine and histamine intolerance published in The American Journal of Clinical Nutrition Histamine intolerance: The current state of the art published in Biomolecules Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here.

Stress is a main factor contributing to ill health, and Dr. Rangan Chatterjee believes that it’s the number-one cause of the illnesses he treats. In today's episode of ZOE Science & Nutrition, Rangan sheds light on the causes of stress, ranging from sleep deprivation and overwhelming workloads to a lack of quality time with others. You’ll learn how “microdoses” of stress can reach a tipping point, why recognizing these doses is key, and which powerful strategies can help you cope. Are you ready to transform your relationship to stress? Dr. Rangan Chatterjee is regarded as one of the most influential medical doctors in the U.K. He wants to change how medicine is practiced for years to come, and his mission is to help 100 million people around the globe live better lives. He’s a professor of health communication and education at the University of Chester, and he hosts one of the most listened-to health podcasts in the U.K. and Europe — Feel Better, Live More has had over 200 million listens to date and is listened to and watched by over 8 million people every month.   🌱 Try our new plant based wholefood supplement - Daily 30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Learn how your body responds to food 👉 zoe.com/podcast for 10% off Timecodes: 00:00 Introduction 01:24  Quickfire Questions 04:24  What is stress? 08:00 Our bodies respond to physical and emotional stress in a similar way 10:48 How much stress is bad for us? 16:17 How do micro stress doses affect us? 20:08 Modern life stress is different! 23:16 Stress is the number 1 cause of disease today 29:37 Do women and men perceive stress in the same way? 30:54 Breathing techniques for stress reduction 36:28 Movement and exercise for stress reduction 41:32 How to make new behaviors into habits 43:37 The impact of human touch 49:04 The power of journaling 52:54 Summary Mentioned in today’s episode:  The impact of daily gentle touch stimulation on maternal-infant physiological and behavioral regulation and resilience from Infant Mental Health Journal  Fogg Behavior Model from behaviourmodel.org The Stress Solution and Feel Better in 5 by Dr. Rangan Chatterjee Episode transcripts are available here. Have feedback or a topic you'd like us to cover? Let us know here

They’re not a plant or an animal — fungi are their very own kingdom of life. And their unique composition means they offer novel, often unbelievable, benefits to our health. Certain species of fungi are currently used to treat conditions ranging from cancer to depression.  The love of mushrooms (or mycophilia) has grown in recent years. And at the heart of this movement is biologist Dr. Merlin Sheldrake, author of the bestseller Entangled Life: How Fungi Make Our Worlds, Change Our Minds and Shape Our Futures.  In today’s episode of ZOE Science & Nutrition, Jonathan, Merlin, and ZOE Co-Founder Prof. Tim Spector ask: Why are mushrooms so special? 🌱 Try our new plant based wholefood supplement - Daily 30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Learn how your body responds to food 👉 zoe.com/podcast for 10% off Follow ZOE on Instagram. Timecodes: 00:00 - Introduction  1:42 - Quickfire round 3:04 - What are fungi? 8:40 - The connection between fungi, plants & gut health 14:10 - The human impact on fungi 19:41 - Mushrooms and mental health  28:01 - Fungi as medicine 35:34 - Why should we eat mushrooms 40:39 - How to introduce more mushrooms into your diet 46:56 - How often should you eat mushrooms 51:17 - Summary 56:01 - Outro Mentioned in today’s episode:  Potential role of ergothioneine rich mushroom as anti-aging candidate through elimination of neuronal senescent cells from Brain Research Medicinal mushrooms in adjuvant cancer therapies: An approach to anticancer effects and presumed mechanisms of action from Nutrire Immunomodulatory effect of mushrooms and their bioactive compounds in cancer: A comprehensive review from Biomedicine & Pharmacotherapy  Episode transcripts are available here. Have feedback or a topic you'd like us to cover? Let us know here

From fads to fallacies, misconceptions have permeated diet narratives for decades. So, we dig in and demystify to forge a personalized path toward sustainable well-being. In today’s episode, Jonathan is joined by Prof. Christopher Gardner and podcast regular Dr. Sarah Berry. Christopher is a professor of medicine at Stanford University and the director of nutrition studies at the Stanford Prevention Research Center. Sarah is an associate professor in nutrition at King’s College London and chief scientist at ZOE. 🌱 Try our new plant based wholefood supplement - Daily 30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Learn how your body responds to food 👉 zoe.com/podcast for 10% off Follow ZOE on Instagram. Timecodes: 00:00 Intro 01:00 Quick fire questions 02:30 Why do people go on diets? 05:07 Is it too late to change your diet? 06:28 How to adopt a better diet lifestyle in the long term 11:06 What are the worst diets for our health? 16:47 Why is there such a big gap between the scientific evidence and what we see on the shelves? 19:49 What should we do to improve our diet? 25:40 Do whole foods make us feel more full? 31:14 What does plant based mean and how does it tie in with the mediterranean diet? 32:14 Why is fiber so good for us? 35:50 Is it healthy to have fat in your diet? 37:03 Are reduced fat foods in supermarkets as good as they claim to be? 39:33 Low carb vs low fat study 45:07 What dietry revalations can we expect to see this year? 52:15 Summary 57:39 Goodbyes/Outro Mentioned in today’s episode:  Life expectancy can increase by up to 10 years following sustained shifts towards healthier diets in the United Kingdom in Nature  Popular dietary patterns: Alignment with American Heart Association 2021 dietary guidance: A scientific statement from the American Heart Association in AHA Journals Cardiometabolic effects of omnivorous vs vegan diets in identical twins: A randomized clinical trial in JAMA Network  Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of ad libitum food intake in Cell Metabolism Effect of low-fat vs low-carbohydrate diet on 12-Month weight loss in overweight adults and the association with genotype pattern or insulin secretion: The DIETFITS randomized clinical trial in JAMA Network Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here.

Each day this week, we examine one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll discover these diets' true impact on your health. Today, we’re talking about the Mediterranean diet. This indulgent diet champions vegetables, beans, fish, and even red wine, all with a liberal helping of extra virgin olive oil. However, this relatively high-fat diet undergoes many regional adaptations, and the wide range of options can be confusing, even intimidating, if you’re not that confident in the kitchen. In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, Professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they discuss this diet's potential health benefits and pitfalls.  🌱 Try our new plant based wholefood supplement - Daily 30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Learn how your body responds to food 👉 zoe.com/podcast for 10% off Follow ZOE on Instagram Timecodes: 00:00 Introduction 00:42 Topic Intro 02:42 What is the concept of the Mediterranean diet? 04:22 Why do we have more data on this diet? 06:08 What are the main differences between this and other diets? 07:30 How much meat is in the Mediterranean diet? 08:20 Is the Mediterranean diet a “whole food” diet? 09:10 How do whole grains fit into this diet? 10:06 Where do oils and legumes come into this? 11:31 What happens when you switch from a US/UK-centric diet to a Mediterranean diet? 13:23 What is going on inside the body to deliver the health benefits? 14:08 What are the possible challenges of the Mediterranean diet? 16:05 Keto vs. Mediterranean diet study 19:09 What's the verdict? 19:50 Outro Mentioned in today’s episode:  Adherence to Ketogenic and Mediterranean Study Diets in a Crossover Trial: The Keto-Med Randomized Trial, from Nutrients   Effect of a ketogenic diet versus Mediterranean diet on glycated hemoglobin in individuals with prediabetes and type 2 diabetes mellitus, from the American Journal of Clinical Nutrition                                                                            Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out these diets' true impact on your health. Today, we’re talking about the century-old paradigm of weight management — calorie counting. Rooted in the law of thermodynamics, the notion is simple: Consuming fewer calories than expended results in weight loss. While seemingly straightforward, the practical application of calorie counting can prove challenging, with many of us underestimating our calorie intake or finding it difficult to maintain this diet long-term. In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, Professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they explore this diet's complexities, addressing its potential and pitfalls.  If you want to uncover the right foods for your body, head to https://zoe.com/podcast and get 10% off your personalised nutrition program. Top tips for better gut health from ZOE Science and Nutrition — Download our FREE gut guide  Follow ZOE on Instagram Timecodes: 00:00 Introduction 00:42 Pre warning 00:52 Topic Intro 01:20 Why is calorie counting so popular? 02:40 Does it matter what you eat or only about total calorie intake? 04:14 What happens in your body when you eat fewer calories? 07:08 What does the science say now? 08:35 How does your metabolism change when you cut calories? 10:29 Why is the diet still so officially accredited? 11:23 What's the verdict? 12:30 Outro Mentioned in today’s episode:  Energy compensation and metabolic adaptation: "The Biggest Loser" study reinterpreted, from Obesity                                        Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here.

Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out the true impact of these diets on your health. Today, we’re talking about the carnivore diet, a zero-carb approach centered on meat, fish, eggs, and minimal dairy while excluding all plant foods and alcohol. Advocates claim it can help with autoimmune conditions, type 2 diabetes, and weight loss, asserting that our ancestors thrived eating this way. However, there are questions about nutrient deficiencies and excessive saturated fat intake with this diet. In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, Professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they explore its purported advantages and drawbacks. 🌱 Try our new plant based wholefood supplement - Daily 30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Learn how your body responds to food 👉 zoe.com/podcast for 10% off Timecodes: 00:00 Introduction 00:42 Topic intro 01:10 Why would anyone want to follow the carnivore diet? 01:45 What are people eating on this diet? 01:59 What would happen if you ate this way? 02:53 Can we get all the essential nutrients we need to live from this diet? 03:37 What are the claimed benefits of this diet? 04:21 Could you live on this diet long-term? 05:18 What are the differences between animal carnivores and us? 07:08 Are there any studies to show what happens when you follow it? 08:32 Why aren't there any official studies on the carnivore diet? 09:56 What's the verdict? 10:25 Outro Mentioned in this episode: Behavioral characteristics and self-reported health status among 2029 adults consuming a “Carnivore Diet”, from Current Developments in Nutrition                                     Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here

Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out the true impact of these diets on your health. Today, we’re talking about the paleo diet, rooted in the idea of emulating our hunter-gatherer ancestors after concerns about the impact of a modern westernized diet packed with highly processed foods. However, the diet often involves consuming increased amounts of saturated fats, primarily from meat. This is associated with heightened cholesterol levels and heart disease risk. In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, Professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they dissect the diet’s potential benefits, pitfalls, and sustainability.  🌱 Try our new plant based wholefood supplement - Daily 30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Learn how your body responds to food 👉 zoe.com/podcast for 10% off Timecodes: 00:00 Introduction 00:42 Topic intro 02:05 Is the paleo diet a logical diet based on where we came from? 03:03 What’s so appealing about the stone age diet? 04:19 What’s the difference between paleo diets now and our authentic ancient diets? 05:30 What are the theoretical health benefits if you were to follow the paleo diet? 06:32 What are the downsides of following the paleo diet? 07:09 How closely does the ancestral paleo diet match our modern paleo diet? 09:25 What's the verdict? 10:04 Outro Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here

Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out these diets' true impact on your health. Today we’re talking about the low-fat diet, popularised in the 1970s and fueled by the belief that fat was the culprit behind heart disease and weight gain. However, the aftermath saw a surge in low-quality carbs. Food manufacturers, in the quest for low-fat options, replaced fats with sugar and refined grains, resulting in us opting for low-quality carbs over whole foods and whole grains. In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, a professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they unravel the complexities of the low-fat diet, addressing its potential and pitfalls.  🌱 Try our new plant based wholefood supplement - Daily 30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Learn how your body responds to food 👉 zoe.com/podcast for 10% off Follow ZOE on Instagram Timecodes: 00:00 Introduction 00:42 Topic Intro 02:11 Why do people still follow low fat diets today? 03:56 What happens in the body when you cut out fat? 05:26 Does a low fat diet make you healthier? 07:01 Is it possible to have a healthy low fat diet? 09:49 If you choose a low fat diet with healthy carbs, is it better than a high fat diet? 11:39 What happens if you remove all fat from your diet? 12:06 What's the verdict? 12:35 Outro Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here.

Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out these diets' true impact on your health. Today we’re talking about the keto diet, a global phenomenon favoring fats over carbs, lauded for potential health benefits like improved blood sugar control and weight loss. Yet, the allure of keto does come with downsides. With a dearth of fiber and essential nutrients — as well a reputation for being notoriously difficult to keep on top of long-term — many find ketosis elusive. In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, a professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they unravel the keto diet's complexities, addressing its potential and pitfalls.  If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program. Top tips for better gut health from ZOE Science and Nutrition — Download our FREE gut guide Follow ZOE on Instagram Timecodes: 00:00 Introduction 00:42 Topic Intro 01:54 Why would anyone follow the keto diet? 02:59 What's the theory behind cutting carbs and switching to fat? 04:16 What happens in your body if you follow keto correctly? 05:59 What are the possible health benefits of switching to the keto diet? 06:34 What are the downsides to following the keto diet? 07:54 Keto diet study 10:01 What's the verdict? 11:37 Outro Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here.

Many of us want to make positive changes to our eating patterns in January. But it’s not easy. Ultra-processed foods, for example, are everywhere. So how can we make healthy habits stick? In today’s episode of ZOE Science & Nutrition, Jonathan is joined by James Clear and Dr. Federica Amati, who offer strategies for overcoming obstacles and changing the way we eat, so we can all have longer, healthier lives.  James Clear is a writer, speaker, and author of the number-one New York Times bestseller Atomic Habits. Dr. Federica Amati is a medical scientist and an Association for Nutrition-accredited nutritionist, as well as the head nutritionist at ZOE. 🌱 Try our new plant based wholefood supplement - Daily 30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Learn how your body responds to food 👉 zoe.com/podcast for 10% off Timecodes: 01:46 – Quickfire round 04:39 – New Year’s Resolutions 08 :47 – Why is it hard to achieve goals? What role do food companies play? 13:04 – Self-identity driven goals rather than result driven 20:14 – The challenge ultra-processed foods pose 27:30 – How to think about making changes to support New Year’s resolutions 29:24 – James’ 4 laws, make it: obvious, attractive, easy, satisfying  33:57 – Make it obvious: how your environment 40:00 – How you social circle and community affects your habits 43:50 – 3rd law: make it easy  47:19 – How many times do you need to do something to make it a habit 53:13 – 4th law: make it satisfying 55:07 – How can we approach healthy food with our children? 58:27 – Summary and outro Mentioned in today’s episode: Atomic Habits by James Clear Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here.

Professor Andy Galpin brings you evidence-based exercise regimes to make a fitter future achievable for everyone. Most people need to do more exercise. Despite us being aware of its obvious benefits to our health, we can still struggle to get active. So, what’s holding us back? A persistent injury, lack of free time, or simply not knowing how to get started? Dr. Andy Galpin believes it’s always possible to incorporate exercise. In today’s episode of ZOE Science & Nutrition, Jonathan and Andy ask: How can you improve your fitness to live a long, healthy life?  🌱 Try our new plant based wholefood supplement - Daily 30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Learn how your body responds to food 👉 zoe.com/podcast for 10% off Follow ZOE on Instagram Timecodes: 00:00 - Introduction 1:03 - Quickfire round 4:16 - Definition of kinesiology, fitness, strength training, and cardio  11:57 - How do you measure fitness? 13:37 - Fitness and its impact on longevity 18:41 - Strength and its impact on longevity  23:06 - Strength training and its link to brain health 31:22 - Lowering blood pressure with strength training  40:15 - How to start strength training 45:07 - Summary and outro  Mentioned in today’s episode:  Demand Coupling Drives Neurodegeneration: A Model of Age-Related Cognitive Decline and Dementia. (2022) from Cells  Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here

Did you know that you can potentially extend your life by 10 years if you eat the right foods and that this is even possible if put into practice later in life? Inflammation is the cause of most diseases and illnesses, if you would like to learn how to reduce inflammation then look no further! In today’s episode, Prof. Tim Spector and Dr Will Bulsiewicz delve into the gut microbiome, how it reacts to different foods and overall well-being. We learn about microbial diversity and its pivotal role in reducing inflammation. Dr. Will Bulsiewicz is board-certified in internal medicine and gastroenterology. He’s also a New York Times bestselling author. Dr. B has won multiple awards and distinctions for his work as a clinician. Prof. Tim Spector is a Professor of Genetic Epidemiology at King’s College London, director of the Twins UK study, Scientific co-founder at ZOE, and one of the world’s leading researchers. He's also the author of Food for Life, his latest book focusing on nutrition and health. If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program. Top tips to control your gut from ZOE Science and Nutrition - Download our FREE gut guide Follow ZOE on Instagram Audio Timecodes: 00:00 Introduction 01:14  Quick Fire Questions 03:27  What is Inflammation? 07:40  Why is too much inflammation bad for you? 09:06 This is at the core of most diseases… 19:07  How blood sugar levels affect inflammation 24:22  What is the role of Gut and the gut barrier? 15:22 How does food affect inflammation? 23:47  What is the role of Gut and the gut barrier? 28:06  Gut microbes love good food! 30:09  Inflammation and Gut Microbes: A two-way Street 35:00  More plants and fermented food will reduce inflammation 40:15  We need microbiome diversity 45:45  Non-Dietary Approaches to Reduce Inflammation 47:57  Benefits of Time-Restricted Eating 52:01  Summary Mentioned in todays episode: Gut microbiota targeted diets modulate human immune status from Cell The Big IF Study: What did we find? From ZOE PREDICT: The world's largest in-depth nutritional research program from ZOE Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here.

Happy New Year! Thinking about extreme dieting this January? Think again. There are easy ways to eat well and boost your immune system while still enjoying every mouthful.  In today’s episode, Tim and Sarah break down seven essential strategies for eating healthily in 2024. They also debunk common misconceptions, emphasize the importance of food quality, and encourage you to focus on the sheer enjoyment of what you eat.  Dr. Sarah Berry is an associate professor in the department of nutritional sciences at King's College London and chief scientist at ZOE. Prof. Tim Spector is one of the world's top 100 most cited scientists and scientific co-founder of ZOE. 🌱 Try our new plant based wholefood supplement - Daily 30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Learn how your body responds to food 👉 zoe.com/podcast for 10% off Follow Tim on Instagram Follow Sarah on Instagram Follow ZOE on Instagram Timecodes: 00:00  Introduction 02:30  Why does what we eat matter? 04:14  Are most people in the West eating well? 05:45  What are the risk factors of a bad diet? 07:20  Strategy #1: Food is more than fuel 10:38  Food is an energy source for our gut microbes 14:25  Strategy #2: Fat is not your enemy 18:00  Breaking the low fat diet myth 21:30  Strategy #3: Eat more Plants 25:11  What are plant based foods? 29:56  Strategy #4: Reduce ultra processed foods 34:38  What are the food guidelines with ultra processed food? 39:18  Strategy #5: Reduce your blood sugar spikes 42:59  Which carbohydrates are healthy? 52:00  Strategy #6: Eat fermented foods 56:25  Do probiotics have the same effect as eating fermented foods? 1:00:22 Strategy #7: Stick to an eating window 1:08:43  Summary Mentioned in todays episode: The Big IF Study from ZOE Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here

In this special two-part episode, we’re taking a journey back through all of our episodes to bring you 10 actionable tips that will have a big impact on your nutritional health.  Here, in part two, we’ll find out why you should stop counting sheep and how fidgeting can boost your health. These are evidence-backed tips to help you live and eat healthier. If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 Introduction 01:30 Which oil is best? 06:45 Plants and the microbiome 10:37 Move after eating 16:40 Give your gut a rest 23:20 Getting to sleep Resources from ZOE: Which oil is best? Plants and the microbiome Move after eating to manage blood sugar  Give your gut a rest  Getting good sleep Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here

In this special two-part episode, we’re taking a journey back through all of our episodes to bring you 10 actionable tips that will have a big impact on your nutritional health.  Here, in part one, we’ll explore whether you actually need to spend more on organic food, why snacking can help your diet, and plenty more.  These are evidence-backed tips to help you live and eat healthier. If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Follow ZOE on Instagram Timecodes: 00:00 Introduction  01:57 Snacking 8:44 Ultra-processed foods 14:58 Organic food 21:00 Fermented foods 28:47 Protein Resources from ZOE: Snacking  Ultra-processed foods Organic food  Fermented foods Protein Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here.

Do you realize how closely your diet affects your general health and well-being? Have you ever wondered how advertising affects what you eat? How much do you think your childhood diet is affecting your health in the long run?   In today’s episode, Jonathan is joined by Prof. Walter Willett to discuss the importance of carefully considering what you eat and making decisions that support your health. Professor Walter Willett, from the Harvard T. H. Chan School of Public Health, is the world's most cited nutritional scientist — with over 2,000 publications and several books to his name. Prof. Willett has focused much of his work over the last 40 years on the development and evaluation of methods to study the effects of diet on the occurrence of major diseases.  If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program. Follow ZOE on Instagram. Timecodes: 00:00  Introduction 01:42  Quickfire questions 04:07  What is the average Western diet today? 08:01  Why is so hard to get a straight answer on diet and disease? 10:15  The latest understanding on the link between diet and disease 14:31  Carbohydrates: distinguishing the beneficial from the detrimental 17:47  The hidden truths behind refined starches and sugary beverages 27:06  Diet is a public health issue 32:18  How bad is red meat consumption and soy alternative? 46:09  Exploring the impact of childhood dietary habits on lifelong health 54:21  Is it too late to change what we eat and benefit from it? 58:10  Walters view on the current American diet guildelines     1:05:15 What is the influence of vitamin supplements on sustaining peak vitality? 1:09:13 How the traditional Mediterranean diet can prevent diseases     1:11:07 Summary Mentioned in today’s episode: Diet assessment methods in the Nurses' Health Studies and contribution to evidence-based nutritional policies and guidelines from the American Journal of Public health Diet, lifestyle, and genetic risk factors for type 2 diabetes: A review from the Nurses’ Health Study, Nurses’ Health Study 2, and Health Professionals’ Follow-up Study from Current Nutrition Reports Association between healthy eating patterns and risk of cardiovascular disease from JAMA Internal Medicine  The Mediterranean diet: Science and practice from Public Health Nutrition Books: Nutritional Epidemiology by Walter Willet Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here.

Do you know what FODMAPs are? Many of us aren’t aware of these cryptic carbohydrates hidden in everyday foods. How can undigested FODMAPs cause bloating, gas, and other symptoms as they ferment in your gut?  In today’s episode, Dr. Will Bulsiewicz, ZOE’S U.S. medical director and a board-certified gastroenterologist, teaches us about FODMAPs and how to tell if a low-FODMAP diet could be right for you.  If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Mentioned in today’s episode: Nutritional, microbiological and psychosocial implications of the low FODMAP diet from Journal of Gastroenterology and Hepatology Personal view: Food for thought — Western lifestyle and susceptibility to Crohn's disease. The FODMAP hypothesis from Alimentary Pharmacology & Therapeutics Low fermentable, oligo-, di-, mono-saccharides and polyol diet in the treatment of irritable bowel syndrome: A systematic review and meta-analysis from Nutrition Low fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAP) diet improves symptoms in adults suffering from irritable bowel syndrome (IBS) compared to standard IBS diet: A meta-analysis of clinical studies from PLoS One Nutritional, microbiological and psychosocial implications of the low FODMAP diet from the Journal of Gastroenterology and Hepatology Follow ZOE on Instagram.  Episode transcripts are available here. Have feedback or a topic you'd like us to cover? Let us know here

As we age, the distribution of our body fat changes, particularly around menopause.   Most people think of body fat as bad, but fat tissue plays a number of hugely important roles in our health. In today’s episode of ZOE Science and Nutrition, Jonathan is joined by Dr. Sarah Berry and Prof. Deborah Clegg. Together, they debunk the myth that fat is bad, enlighten us about why body fat is distributed where it is, and explore the differences in fat distribution between men and women.  Deborah Clegg is a professor and Vice President for Research at the Texas Tech University Health Sciences Center, El Paso. Her research focuses on sex differences in metabolism, adipose tissue, and the brain and the impact this has on our health. Dr. Sarah Berry is one of the world's leading experts on human nutrition. She has run more than 20 randomized clinical trials looking at how humans respond to different fats. Head to zoe.com/podcast if you want to uncover the right foods for your body and get 10% off your ZOE membership. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Follow ZOE on Instagram Timecodes: 00:00 Intro 04:00 What is body fat? 06:32 What is healthy fat? 07:52 Female vs male body fat 11:56 Why is belly fat the most unhealthy? 19:43 Waist to hip ratio 21:24 How estrogen affects fat distribution 27:41 Perimenopause symptoms 31:01 Fat cells producing estrogen 36:00 Hunger the menopause 38:46 Weight gain and the menopause 40:54 Physical changes in men 42:28 Exercise and fat distribution  43:26 What to eat during menopause 46:37 Estrogen supplements Mentioned in today’s episode:  The evolutionary impact and influence of oestrogens on adipose tissue structure and function from Philosophical Transactions of the Royal Society B 2023 Menopause is associated with postprandial metabolism, metabolic health and lifestyle: The ZOE PREDICT study from EBioMedicine 2022  Episode transcripts are available here. Have feedback or a topic you'd like us to cover? Let us know here

Admit it, exercise isn't everyone's favorite pastime. Of course, our ancestors weren't hitting the gym by choice — our evolution has wired us to stay active, and this natural activity actually slows down the aging process. The good news is that you can achieve the benefits without feeling like you're "exercising." In today’s episode, Prof. Daniel Lieberman debunks exercise myths. He also teaches us how exercise impacts our health and how learning from our evolution can unlock the secrets of a longer life. Daniel Lieberman is a paleoanthropologist at Harvard University. He’s the Edwin M. Lerner II Professor of Biological Sciences and a professor in the Department of Human Evolutionary Biology. He’s best known for his research on the evolution of the human mind and the human body. If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00  Introduction 01:34  Quickfire questions 03:22  The Rudyard Kipling view of our ancestors 04:54  Is exercise good for us and why do most of us hate it? 06:19  For millions of years, people were physically active for 2 reasons only… 15:38  Our bodies have evolved to save calroies and preserve energy 18:31  It’s normal to think your life is normal 22:27  We need to exercise because we don’t move enough! 34:00 Diet, exercise and sleep can prevent these diseases… 39:54  The active Grandparent hypothesis 43:10  Study of men matriculating as undergraduates at Harvard University 49:44  How can we enjoy keeping physically active? 01:00:00 The importance of weights exercise 01:06:43 Summary Mentioned in today’s episode:  Three generations of HSPH researchers explore health benefits of exercise from the Harvard T.H. Chan School of Public Health Stanford marshmallow test experiment, a summary from Simply Psychology We also mention Daniel’s book Exercised: The Science of Physical Activity, Rest and Health, and you can find it here. Episode transcripts are available here. Have feedback or a topic you'd like us to cover? Let us know here

We’ve been working for the past 2 years on a randomized controlled trial of ZOE membership.  Participants used personalized nutrition advice to try to improve their health — and the results are fascinating.  In today’s episode of ZOE Science & Nutrition, Jonathan, Sarah, and Tim ask: How did ZOE hold up as part of this trial? If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program. Follow ZOE on Instagram. Timecodes 01:03 - Quickfire round 02:10 - Sarah’s first impression of Jonathan 05:29 - What is an RCT 10:20 - What is ZOE and how does it work 14:14 - What did the RCT participants experience 16:16 - Using cookies to measure blood sugar 20:07 - What is blood fat 25:02 - What happens once you’ve done your tests 26:17 - Recent dietary changes Jonathan, Sarah and Tim have made 34:52 - How are you guided through the ZOE program 37:19 - Control group vs ZOE group 41:23 - Results of the ZOE RCT 45:03 - Do other wellness products have RCTs 47:57 - Will the results be greater after a year of ZOE 54:44 - Does the ZOE membership work 57:02 - The difference between ZOE and other medical devices 58:44 - Summary and outro Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Mentioned in today’s episode: Epidemiology of constipation in Europe and Oceania: A systematic review published in BMC Gastroenterology  Recent advances in understanding and managing chronic constipation published in F1000Research Human Postprandial Responses to Food and Potential for Precision Nutrition published in Nature Medicine Microbiome connections with host metabolism and habitual diet from 1,098 deeply phenotyped individuals published in Nature Medicine Postprandial glycaemic dips predict appetite and energy intake in healthy individuals published in Nature Medicine Episode transcripts are available here. Have feedback or a topic you'd like us to cover? Let us know here

Heart disease is among the top five causes of death globally, and it’s the first in the United States and United Kingdom. In the U.S., it causes 1 in 5 deaths. But what is heart disease, exactly? Can we take steps to avoid it? Prof. Eric Rimm, of the Harvard T.H. Chan School of Public Health, is here to enlighten us.  In today’s episode of ZOE Science & Nutrition, Jonathan and Eric explore what we can do to reduce our chances of getting heart disease.  If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program. Follow ZOE on Instagram.  Timecodes: 00:15 - Intro 01:07 - Quick fire questions 02:10 - Biggest myth about Heart Disease 03:2 6 - What is Heart Disease? 08:03 - What is a stroke? 10:29 - What are the differences in Heart Disease symptoms between men and women? 12:51 - Did you know that… 14:24 - The multi-decade diet study 21:24 - The 4 ways to lower chances Heart Disease 28:16 - Weight and Heart Disease 32:09 - What can you do to reduce Heart Disease risk? 34:30 - Exercise and Heart Disease risk 37:11 - Body Weight and Heart Disease risk 38:01 - Diet and Heart Disease risk 41:06 - Sleep and Heart Disease risk 46:18 - What is the cutting edge research in Heart Disease? 49:35 - Summary 53:18 - Conclusion Mentioned in today’s episode:  Optimal dietary patterns for prevention of chronic disease from Nature Medicine Frequency, type, and volume of leisure-time physical activity and risk of coronary heart disease in young women from Circulation Diet, lifestyle, biomarkers, genetic factors, and risk of cardiovascular disease in the Nurses’ Health Studies from the American Journal of Public Health Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com and we’ll do our best to cover it. Episode transcripts are available here.

What are lectins, and are they dangerous? These “antinutrients” have come under attack and were recently the subject of a dietary fad fueled by a popular book. As always, there’s more to the story. In today’s episode, Jonathan is joined by Dr. Will Bulsiewicz to dive deep into the world of lectins. They dissect questionable studies, debunk myths, and offer expert advice about how to approach foods containing these misunderstood compounds. Will is a board-certified gastroenterologist with 14 years of experience. He’s also the New York Times best-selling author of Fiber Fueled and ZOE’s U.S. medical director.  If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Follow ZOE on Instagram. Mentioned in today’s episode: Lectins as bioactive plant proteins: A potential in cancer treatment from Critical Reviews in Food Science and Nutrition Plant-derived lectins as potential cancer therapeutics and diagnostic tools from BioMed Research International A legume-based hypocaloric diet reduces proinflammatory status and improves metabolic features in overweight/obese subjects from the European Journal of Nutrition Dietary legume consumption reduces risk of colorectal cancer: Evidence from a meta-analysis of cohort studies from Scientific Reports Intake of legumes and cardiovascular disease: A systematic review and dose-response meta-analysis from Nutrition, Metabolism and Cardiovascular Diseases Legume consumption is inversely associated with type 2 diabetes incidence in adults: A prospective assessment from the PREDIMED study from Clinical Nutrition The effects of legume consumption on markers of glycaemic control in individuals with and without diabetes mellitus: A systematic literature review of randomised controlled trials from Nutrients Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials from The American Journal of Clinical Nutrition  The "white kidney bean incident" in Japan from Methods in Molecular Biology Fructan, rather than gluten, induces symptoms in patients with self-reported non-celiac gluten sensitivity from Gastroenterology Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.  Episode transcripts are available here.

Can the power of your thoughts help defy aging? Could your mind help improve your eyesight or even heal wounds faster?  These ideas might seem far-fetched, but our guest, Harvard Professor Ellen Langer, has spent four decades uncovering the real science behind this. In this episode, discover how to harness your mind-body connection to enhance your well-being. Ellen Langer is an American professor of psychology at Harvard University. In 1981, she became the first woman ever to be tenured in psychology at Harvard.  Prof. Langer studies the illusion of control, decision-making, aging, and mindfulness theory. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program. Follow ZOE on Instagram. Timecodes: 00:00 Introduction 01:48  Quickfire questions 04:34  The mind and body should be understood as one unit 05:42 The counterclockwise study 06:51 Chambermaid exercise study 09:33  What is Mindfulness? 10:59 All of the misery we experience is a function of our mindlessness 14:47  Mindful optimism 23:12  Everything should be different, every day of your life 25:33  How Ellen approaches a simple eyesight test     28:21 We have more control over our health and lives than we think… 33:35  Placebos could be our strongest medicines… 39:00  Blood sugar study results 44:50  How to approach mindfulness 54:05  Summary Mentioned in today’s episode:  Ageing as a mindset: A counterclockwise experiment to rejuvenate older adults sponsored by Catholic University of the Sacred Heart Mind-set matters: Exercise and the placebo effect from Psychological Science The Mindful Body and Mindfulness, two books by Prof. Langer Episode transcripts are available here. Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.

Do you feel like your muscles are shrinking or getting weaker? Many people gradually lose muscle mass as they get older. And this leads to an increased risk of falls, osteoporosis, and fractures.  When it comes to your muscles, it’s a case of use them or lose them. But what is the most effective way to use our muscles and maintain strength? Ex-bodybuilder and professor of exercise science Brad Schoenfeld tells us how. And it’s easier than you might think! In today’s episode of ZOE Science & Nutrition, Jonathan and Brad ask: How can you maintain muscle mass as you age?  If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Follow ZOE on Instagram Timecodes: 00:00 - Introduction  1:25 - Quickfire round 2:38 - How do our muscles work 3:01 - Why are muscles important for our health 5:15 - The loss of muscles and how to prevent it 8:19 - Resistance training - How it builds muscles 11:24 - Nutrition and muscle growth 13:01 - How muscle growth changes with age 17:45 - Resistance training vs Cardio 20:20 - How to do resistance training 28:11 - No time to exercise? 30:28 - What weight to train with 36:10 - How menopause affects muscle maintenance 41:13 - Summary and outro Mentioned in today’s episode:  Effects of resistance training on muscle size and strength in very elderly adults from Sports Medicine Strength and hypertrophy adaptations between low- vs. high-load resistance Training from The Journal of Strength and Conditioning Research Episode transcripts are available here. Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.

More than 50 systemic health conditions — including Alzheimer’s, diabetes, and heart disease — are associated with oral disease.  The link between systemic and oral conditions is always microbial, inflammatory, or both. So, how can we look after our gums to improve our health? In today’s episode, Jonathan and Prof. Alp Kantarci pose the question: How does the health of your oral cavity shape your general health? Dr. Alp Kantarci is a professor, scientist, dentist, oral health researcher, periodontist, dental implant surgeon, and senior member of staff at the Forsyth Institute, an independent research institute that focuses on the connections between oral health and overall wellness. Dr. Kantarci is also a faculty member at Harvard University School of Dental Medicine. He has published more than 190 articles in peer-reviewed scientific journals and has presented more than 170 talks and posters at dental and medical congresses. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program. Follow ZOE on Instagram. Timecodes: 01:35 - Quickfire questions 04:11 - What is oral health? 08:35 - How is our oral health connected to the health of the rest of our body? 11:01 - Oral microbiome 18:48 - Why does bad oral health affect the rest of the body? 22:47 - How much does the state of our oral health contribute to dementia? 25:48 - The link between oral health and diabetes 28:31 - The link between oral health and cardiovascular diseases 32:41 - What are the key steps to look after our oral health? 35:36 - Alp’s view on mouthwash 37:51 - Oral health & probiotics 42:22 - Impact of food on our oral health 45:45 - Does sparkling water affect our oral health? 50:04 - Summary 52:34 - Goodbyes 52:41 - Outro Mentioned in today’s episode:  Dementia and the risk of periodontitis: A population-based cohort study from the Journal of Dental Research. Microglial response to experimental periodontitis in a murine model of Alzheimer’s disease from Scientific Reports. Fusobacterium nucleatum dissemination by neutrophils from the Journal of Oral Microbiology. Safety and preliminary efficacy of a novel host-modulatory therapy for reducing gingival inflammation from Frontiers in Immunology. Episode transcripts are available here. Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.

Dr. Peter Attia doesn’t want a slow death. He doesn’t want his final years to be defined by poor mental and physical faculties that only worsen as the years roll by. But, by making changes to his lifestyle today, he’s taking control of his health tomorrow In today’s episode of ZOE Science & Nutrition, Jonathan and Peter ask: How can you maintain your health as you age?  Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide If you want to uncover the right foods for your body, head to joinzoe.com/podcast, and get 10% off your personalized nutrition program Follow ZOE on Instagram Timecodes: 00:00 - Introduction  1:29 - Quickfire round 3:14 - Healthspan vs lifespan 09:52 - The difference between slow and quick death  12:23 - What diseases cause slow death 13:34 - Acting before there’s a problem 16:17 - Is it too late to improve my future health 19:20 - How to improve modern medicine 25:07 - The importance of blood sugar 33:03 - The centanarian decathlon 34:00 - Cardio training 38:00 - Strength training 40:43 - Summary and outro Mentioned in today’s episode:  The inequities in the cost of chronic disease from the National Council on Aging                                 Early lesions of atherosclerosis in youth from the Journal of the American Nutrition Association Coronary heart disease causes and risk factors from the National Heart, Lung, and Blood Institute Episode transcripts are available here. Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com and we’ll do our best to cover it.

Not all of us want to go to the gym 5 times a week, but what if there was a way to do quick, short high intensity 20 second exercises and still reap benefits - or does that sound too good to be true? Javier and Jonathan break this down as they look at recent studies and results, optimizing exercise routines to achieve the desired health benefits, taking into account factors like intensity, duration, and frequency as well as discussing the effect of working from home vs commuting to the office. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program. Follow ZOE on Instagram Mentioned in today’s episode: The Effects of High Intensity Interval Training vs Steady State Training on Aerobic and Anaerobic Capacity; from The Journal of Sports and Science Medicine Episode transcripts are available here. Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.

Your gut microbiome, a bustling community of microorganisms, is a vital player in your overall health. It doesn’t just impact your digestive system — it has a profound influence on your brain health and well-being. However, the gut microbiome is a complex, long misunderstood realm, and figuring out how it affects daily life can leave even the most dedicated health enthusiasts scratching their heads.  Here at ZOE, we’ve transformed our understanding of this bustling microbial world, where both “good” and “bad” gut bacteria reside. In today’s episode, Jonathan speaks with Prof. Nicola Segata and Prof. Tim Spector to explore how ZOE's microbiome testing and unique microbiome health scores provide personalized insights into your gut health. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program. Nicola Segata is a professor and principal investigator at the Laboratory of Computational Metagenomics, at the CIBIO department of the University of Trento. His background is in metagenomics, machine learning, microbiome research, and microbial genomics. Tim Spector is ZOE's scientific co-founder and one of the world's top 100 most cited scientists. Timecodes: 00:00 Introduction 01:41 Quick fire questions 03:38 Why should we care about gut microbes? 07:00 How many different microbes do we have in our gut? 11:37 Why would we want to measure our microbiome? 13:15 Can we change our microbiome? 18:00 Is it possible to make a dramatic change in your microbiome over time? 20:21 What does the latest data tell us about improving our diet? 23:24 How does the ZOE micobiome gut test work? 27:07 What goes on in the lab to get these results? 30:54 Is there enough information in the gut microbiome to make a full health assessment? 34:20 What can our microbes tell us about diseases? 35:55 What useful information does the microbiome test show us? 36:51 Are we still making new discoveries in the microbiome? 41:03 Do different microbes prefer specific foods? 43:14 How do different lifestyles around the world change your microbiome? 47:44 5 simple tips to improve gut health 50:45 How rapidly can you damage your microbiome? 53:58 Can taking painkillers regularly negatively impact the microbiome? 56:10 Summary 60:03 Goodbyes/Outro Mentioned in today’s episode:  The person-to-person transmission landscape of the gut and oral microbiomes from Nature  Sharing of gut microbial strains between selected individual sets of twins cohabitating for decades from PLoS One A genetic gift for sushi eaters from Nature Find Nicola on ResearchGate and X. Episode transcripts are available here. Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.

There’s been a surge in our consumption of ultra-processed foods, especially in the United Kingdom and the United States, where these foods contribute about two-thirds of people’s caloric intake. Also a cause for concern is emerging evidence of ultra-processed foods’ detrimental effect on our brain health and overall well-being. When most of our calories come from ultra-processed foods, the risk of chronic physical and mental health conditions escalates. Scientists are now uncovering the intricate mechanisms behind this relationship, particularly concerning the effects of these foods on our brains. In today’s episode, we welcome back Prof. Felice Jacka, OAM. Felice is an Alfred Deakin professor of nutritional psychiatry and the director of the Food & Mood Centre at Deakin University, in Australia. She’s also the founder of the International Society for Nutritional Psychiatry Research and the world’s leading researcher on food’s impact on our brain and mental health. Now, she’s back on the show to delve deeper into the effects of ultra-processed foods on mental health and the brain, specifically the hippocampus, an area responsible for learning and memory. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 Intro 01:19 Quick fire questions 04:17 What is ultra processed food? 05:37 What is the NOVA classification? 08:18 How does food impact the brain? 10:33 What does the hippocampus do to influence our brain function? 12:58 Is there a link between the size of the hippocampus and quality of diet? 13:45 Is there a link between the quality of diet and depression? 20:37 What are the effects of long term dietary habits? 21:33 Is there a link between poor diet and dementia 23:18 Is there a link between autism and diet? 24:00 How real is the link between diet and dementia? 24:57 What is the oral microbiome? 28:16 New trial between whole foods and vitamin enriched nutritional foods 29:28 How does processing foods impact the makeup of foods on a molecular level? 32:10 How does the biodiversity around us affect our body? 33:08 How does the industrialized food environment impact us? 35:50 How strong is the evidence for this? is it comparable to smoking? 39:12 Practical tips to help with our diet 40:07 How does reducing consumption of UPF affect us? 41:25 How to cut down on UPF 44:04 Is it too late to change your diet? 45:39 Does exercise impact our brain? 47:41 Summary 52:57 Goodbyes/Outro Mentioned in today’s episode:  The SMILES trial published in BMC Medicine  Ultra-Processed Food Consumption and Mental Health published in Nutrients Western diet is associated with a smaller hippocampus also in BMC Medicine  Learn more about Felice on the Food & Mood Centre’s website. Follow Felice on Instagram. Episode transcripts are available here. Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.

Get science-based nutrition advice straight to your inbox: https://bit.ly/3ExWxCG Most of us like to have breakfast before we exercise in the morning, but what happens if we don’t eat anything first? The issue goes beyond weight loss and exercise timing to involve blood sugar, insulin sensitivity, and other — perhaps unexpected — aspects of your health. In today’s short episode of ZOE Science & Nutrition, Jonathan and Professor Javier Gonzalez ask: Should we exercise on an empty stomach? If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program. Mentioned in today’s episode: Lipid metabolism links nutrient-exercise timing to insulin sensitivity in men classified as overweight or obese from The Journal of Clinical Endocrinology & Metabolism  Body composition changes associated with fasted versus non-fasted aerobic exercise from Journal of the International Society of Sports Nutrition  The Acute Effects of Interrupting Prolonged Sitting Time in Adults with Standing and Light-Intensity Walking on Biomarkers of Cardiometabolic Health in Adults: A Systematic Review and Meta-analysis from Sport Medicine  Exercising Tactically for Taming Postmeal Glucose Surges from Hindawi  Exercise-stimulated glucose uptake — regulation and implications for glycaemic control from Nature Reviews Endocrinology Follow ZOE on Instagram.  Episode transcripts are available here. Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.

As a listener to this show, you’ve probably heard of the gut microbiome. But did you know that your skin has its own microbiome?  Recent evidence suggests that these microbiomes are vital for our skin health. So, what should we do? Which foods make an impact?  And if we want our skin to look healthier, how about those collagen supplements that many of you have asked us about?  In today’s episode, our guest is Dr. Justine Kluk, a consultant dermatologist with a specialist interest in acne. Justine is a member of the British Association of Dermatologists, the Royal Society of Medicine, and the Royal College of Physicians.  ZOE’s Chief Scientist Dr. Sarah Berry also joins as a cohost to explore these ideas.  Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 Intro 02:01 Quick Fire questions 03:52 What does skin do? 04:51 Why is the skin so important? 06:34 Is there a correlation between aging skin and health? 07:41 What is the skin microbiome? 11:46 Is exposure to the natural environment beneficial for children? 12:39 Can we change the skin microbiome? 13:32 Would an oral or topical probiotic help improve our skin microbiome 15:11 What can we do to help support the skin barrier? 15:39 Can overwashing/scrubbing disturb your skin? 16:40 Why does acne matter? 18:37 Is acne just found in teenagers? 19:12 What effect does menopause have on your skin? 20:36 What impact does diet have on acne? 22:14 Are diets with high glycemic content bad for acne? 23:01 What is happening to create the effects of acne? 24:23 Is there a connection between our gut health and skin health? 25:15 Practical advice for people with acne 28:16 Diet tips to help support healthy skin 29:51 How has the ZOE diet gone down in Jonathan and Justine's household? 32:54 How can the ZOE diet help with day-to-day cooking habits? 35:46 What causes skin aging? 37:44 What can we do to slow down skin aging? 39:55 Do collagen supplements work to keep your skin youthful? 41:52 How can retinol help your skin? 42:30 3 things that could help keep your skin young 43:31 Top nutrition skin myths 45:50 How important is it to apply sun protection? 46:36 How does stress impact our skin? 48:38 Questions for Jonathan 54:57 Summary & Outro Mentioned in today’s episode:  Mortality is written on the face from The Journals of Gerontology: Series A Too clean, or not too clean: the hygiene hypothesis and home hygiene from Clinical & Experimental Allergy Impact of outdoor nature-related activities on gut microbiota, fecal serotonin, and perceived stress in preschool children from Scientific Reports Justine shares more in-depth skincare and acne information at drjustinekluk.com and as @drjustinekluk on Instagram  Follow ZOE on Instagram.  Episode transcripts are available here. Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com and we’ll do our best to cover it.

Millions of us are counting calories every day. But do we know if those numbers truly reflect the energy we get from eating? It’s about time that we debunked the “one-size-fits-all” approach to calorie counting and unmasked the outdated methodologies that contribute to inaccuracies in food labeling. In today’s episode, Jonathan and Dr. Sarah Berry ask: How exactly do we measure calories, and is calorie counting actually effective? Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Follow ZOE on Instagram: https://www.instagram.com/zoe Mentioned in today’s episode: The Wilbur Olin Atwater Papers from the United States Department of Agriculture Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.  Episode transcripts are available here.

Antibiotics are one of the greatest discoveries of the 21st century. Since their inception, they’ve saved countless lives, but these miracle drugs come at a cost. In some cases, they can seriously affect your health or can even be life-threatening. In today’s episode, Jonathan puts himself under the microscope. After an injury forced him to take antibiotics, he shows you the effect they had on his own gut bacteria. Jonathan’s joined by Dr. Will Bulsiewicz and Prof. Tim Spector, who explore the impact of different types of antibiotics, how they affect your bacteria in the short and long term, and how we can reverse the unwanted effect of these drugs.  Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 Intro 00:15 Jonathan’s Intro 00:50 Quickfire round 01:40 Jonathan’s accident  04:00 Unpacking clindamycin 11:40 Antibiotic-associated diarrhea  14:45 Side effects prevention advice 22:20 Jonathan’s gut at 7 days  27:50 Fermented foods 27:00 Tips for building your gut back up 41:30 Benefits vs. risks 48:00 Summary  51:20 Outro Mentioned in today’s episode: Post-antibiotic gut mucosal microbiome reconstitution is impaired by probiotics and improved by autologous FMT from Cell Saccharomyces boulardii: What makes it tick as successful probiotic? From the Journal of Fungi Follow ZOE on Instagram. Episode transcripts are available here. Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com and we’ll do our best to cover it.

Whether you’re frying, baking, or topping your toast, most of you will eat either butter or margarine at some point today. The fact that these spreads are such a staple means that we need to know their effects on our health. And It might surprise you to learn that this impact has changed quite dramatically over the past 20 years. In today’s short episode of ZOE Science & Nutrition, Jonathan and Dr. Sarah ask: Which is healthier, butter or margarine?  Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Follow ZOE on Instagram. https://www.instagram.com/zoe/ Mentioned in today’s episode: Margarine from Science Direct       Margarines: Historical approach, technological aspects, nutritional profile, and global trends from Food Research International Reduction of LDL-cholesterol as a result of the change from butter to soft margarine from Polish Archives of Internal Medicine Americans' per capita consumption of margarine & butter from the USDA Episode transcripts are available here. Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com and we’ll do our best to cover it.

Unfortunately, many of us spend our later years in poor health. But is this avoidable? And can we actually increase our healthy years? While aging is inevitable, there are steps we can take to minimize its effects on our health. And surprisingly, some of these steps have nothing to do with exercise or diet. Simply spending time with others can provide countless benefits to us as we age. But how can we maintain these connections? Does retirement affect our social interactions? And can attitude alone keep you healthier in your later years? In today’s episode, one of the world’s top experts on aging, Prof. Rose Anne Kenny, joins us to explore these ideas.  Rose Anne is a world-leading geriatrician at Trinity College Dublin, where she leads a huge, long-term study on aging. She’s also the author of the number one international bestseller Age Proof: The New Science of Living a Longer and Healthier Life. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Intro 00:13 - Quickfire round 01:14 - What’s the biggest myth about aging? 04:18 - What is aging? 07:43 - Aging process predictors 13:50 - Our growing elderly population 15:14 - Retirement 19:21 - Study on aging and social interaction 24:57 - Importance of social participation 27:38 - Studying the effects of loneliness 29:56 - Combating loneliness 31:13 - How attitude affects aging 33:20 - Social interaction online 36:08 - Creating social relationships 48:42 - Summary and Outro Mentioned in today’s episode:  The Dunedin Study, a long-term study designed to investigate broader questions of child health and development from the Dunedin Multidisciplinary Health and Development Research Unit The Irish Longitudinal Study on Ageing (TILDA) from Trinity College Dublin You can buy Rose Anne’s book here. Follow ZOE on Instagram. Episode transcripts are available here. Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com and we’ll do our best to cover it.

We’ve all had unpleasant toilet experiences in our time. It can be distressing to deal with and not something we like talking about.  But when does normal diarrhea become chronic? And when do we need to seek medical care?  In today’s episode, Jonathan and Dr Will ask what is chronic diarrhea and how can we rule out something more serious? Will also shares tricks of the trade to ease your symptoms and tells us how our amazing guts work to keep our whole body healthy. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program. Mentioned in today’s episode: Chronic Diarrhea by Garrett J. Descoteaux-Friday; Isha Shrimanker from the National Library of Medicine Chronic Diarrhea by Cleveland Clinic   Diarrhea From John Hopkins Medicine Diarrhea From Stamford Medicine Healthcare   Exocrine Pancreatic Insufficiency (EPI) From Loma Linda University Health  Episode transcripts are available here. Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.

What does "organic" food mean? And how do you know if something's organic? Of course, foods tell you if they're organic in massive letters on the packaging. And they cost way more. But what makes a food organic? Is eating organic better for your health? And are the benefits worth the expense? Luckily, Professor Tim Spector is here today with answers. Tim is one of the world's top 100 most cited scientists, a scientific co-founder of ZOE, and the author of the bestselling book Food for Life: The New Science of Eating Well. Stick around until the end, and you'll also find out the answer to a question we get often: Does Tim eat organic? Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Intro 01:21 - Quickfire round 02:36 - What is organic food? 03:06 - Pesticides vs insecticides 08:06 - Diseases 09:15 - Herbicide risks 16:03 - Nutrient comparison  18:21 - Natural chemical defences 20:32 - Does Tim Eat organic food? 22:15 - Foods high in chemicals 25:32 - Organic and cost 26:56 - Washing food 31:11 - Summary and outro Mentioned in today’s episode:  Organic food consumption and the incidence of cancer in a large prospective study of women in the United Kingdom from the British Journal of Cancer Association of frequency of organic food consumption with cancer risk from JAMA Internal Medicine Impacts of dietary exposure to pesticides on faecal microbiome metabolism in adult twins from Environmental Health Follow ZOE on Instagram. Episode transcripts are available here. Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com and we’ll do our best to cover it.

Get science-based nutrition advice delivered straight to your inbox. https://bit.ly/46BPTYz  Are you trying to eat less sugar? If you are, you might have tried a natural sugar alternative. Stevia, robinia honey, coconut sugar, agave… the list of these table sugar replacements seems to be growing day by day. But what even are these alternatives? Are they really natural? And do they offer us a healthier way of getting that sweet taste? In today’s short episode of ZOE Science & Nutrition, Jonathan and Dr. Sarah ask: What are natural sugar alternatives, and are they healthier than table sugar?  Follow ZOE on Instagram. https://www.instagram.com/zoe/ Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Mentioned in today’s episode: The artificial sweetener erythritol and cardiovascular event risk from Nature Medicine          Effects of D-allulose on glucose tolerance and insulin response from BMJ Open Diabetes Research & Care Effects of stevia on glycemic and lipid profile of type 2 diabetic patients from the Avicenna Journal of Phytomedicine Agave syrup: Chemical analysis and nutritional profile from the International Journal of Environmental Research and Public Health Are natural sugar alternatives healthier? from Harvard Health Publishing Alternative sugars - agave nectar from British Dental Journal  Episode transcripts are available here. Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com and we’ll do our best to cover it.

Decades ago, there were reams of adverts instructing us to drink our milk so we don’t break our bones. But in the decades since, public opinion toward dairy is very different, and the scientific community has largely debunked these ideas.  Many of the health-conscious among us choose to avoid it altogether. Our reasons range from a belief that dairy leads to inflammation, to acne, or even to an increased risk of heart attack due to high levels of saturated fat.  But have we fallen into the same trap we often do, bouncing from one extreme to another? Could cutting out dairy mean we miss out on vital nutrients? Or could it hold the secret to a healthy gut microbiome? Today, Jonathan is joined by ZOE regulars and renowned experts, Dr. Sarah Berry and Prof. Tim Spector. In this episode, you’ll not only find out whether you should eat dairy or cut it out, but you’ll also hear two leading nutritional scientists try to reach an agreement on how to translate the latest research into actionable advice. And hopefully, they’ll still remain friends afterward.  Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Intro 00:13 - Jonathan’s Intro 01:38 - Quickfire round 02:45 - Biggest myth about dairy 04:15 - Does dairy cause inflammation?  10:38 - Bone fragilaty 16:03 - Cheese and Yogurt 16:59 - Full fat vs semi skinned 17:27 - Milk and cholesterol 21:03 - Fermented dairy 23:00 - dairy and microbes 26:03 - Saturated fats 26:51 - Cheese quality  31:15 - Summary 33:03 - Goodbyes 33:14 - Outro Follow ZOE on Instagram. Episode transcripts are available here. Is there a nutrition topic you’d like us to cover? Email us at podcast@joinzoe.com and we’ll do our best to cover it.

More than half of women who go through menopause find its symptoms distressing. In fact, 10% leave their jobs because of the burden. It’s no wonder that a huge selection of supplements claim to relieve menopause’s unpleasant effects. But do they actually work? Which products are backed by clinical evidence, and which are just “menowashing”? In today’s short episode of ZOE Science & Nutrition, Jonathan and Dr. Sarah Berry ask: What’s the evidence behind menopause supplements? Follow ZOE on Instagram: https://www.instagram.com/zoe/ Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Mentioned in today’s episode: Introduction to menopause from John Hopkins Medicine What is menopause? from The National Institute on Aging What you should know about hormone therapy and menopause from the Columbia University Irving Medical Centre Menopause symptoms in depth from the National Center For Complementary and Integrative Health Menopause supplements: Effectiveness, side effects, and safety from Medical News Today The role of diet in managing menopause symptoms from Nutrition Bulletin Revealing the evidence-based diet solutions to managing your menopause symptoms from Nutrition Bulletin Episode transcripts are available here. Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com and we’ll do our best to cover it.

Evidence shows that all over the world, people are snacking more — with the United Kingdom and the United States leading the way in unhealthy snacking habits.  But what exactly counts as a snack? And is all snacking unhealthy? Snacking can be a confusing and controversial topic. There are various opinions and myths about what's good for you. Many people struggle to make healthy choices, while others may be unaware of the impact of snacking habits on their gut health and overall well-being. In today’s episode, Jonathan is joined by ZOE regulars and renowned experts Sarah Berry and Tim Spector for an enlightening discussion that will help you snack smarter.  Armed with the latest scientific research, they unravel the complexities of snacking and share evidence-based insights on what's truly beneficial for your body. Along the way, they cover healthy options, snack timing, and what we should all be avoiding. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 Introduction 01:23 Quick Fire Questions 04:03 What is a snack? 04:55 How much energy comes from snacks? 05:40 Cultural differences with snacks 08:33 What happens when we snack? 10:29 Are some healthy looking bars actually bad for us? 12:16 Do ulta-processed snacks make us hungrier? 13:57 What effect do additives and emulsifiers have? 15:04 Results of study on healthy vs unhealthy snacks 15:22 What impact does snacking have on our gut? 18:00 Why could snacking be unhealthy? 18:56 What are the concerns around snacking frequency? 19:50 Does the quality of your snack make a difference? 21:31 Could skipping breakfast be healthy for us? 23:17 Does timing of snacking have any influence on our health? 28:42 How could time-restricted eating benefit us? 32:20 What is the impact of snacking on weight gain? 34:15 What impact does snacking have on blood sugar? 36:25 How people on different routines react to snacking 38:27 What does the recent ZOE research show us on the topics of snacking? 40:16 How bad is late night snacking for our health? 42:19 How should we be snacking? 46:30 How has snacking changed over time? 47:26 Actionable advice on snacking 52:52 How much do your meals impact snacking? 56:50 Summary 59:40 Goodbyes 59:44 Outro In today’s episode: Meal patterns across ten European countries – results from the European Prospective Investigation into Cancer and Nutrition (EPIC) calibration study https://www.cambridge.org/core/journals/public-health-nutrition/article/meal-patterns-across-ten-european-countries-results-from-the-european-prospective-investigation-into-cancer-and-nutrition-epic-calibration-study/A662BDB7A9AD3631BD6AD98946FE765F#  What is a snack, why do we snack, and how can we choose better snacks? A review of the definitions of snacking, motivations to snack, contributions to dietary intake, and recommendations for improvement https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4863261/ Snacking on whole almonds for 6 weeks improves endothelial function and lowers LDL cholesterol but does not affect liver fat and other cardiometabolic risk factors in healthy adults: The ATTIS study, a randomized controlled trial https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7266688/  Follow ZOE on Instagram: https://www.instagram.com/zoe/ Episode transcripts are available here. Is there a nutrition topic you’d like us to explore? Get in touch and we’ll do our best to cover it.

We’ve all wrestled with diarrhea at some point. It comes in many forms. And being able to read these differences can help us understand what’s going on inside us and how we should treat it.  In today’s short episode of ZOE Science & Nutrition, Jonathan and Dr. Will ask: What are the health risks associated with diarrhea, and how can we treat it?  Follow ZOE on Instagram. If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program. Mentioned in today’s episode: Diarrhea, a global overview from the World Health Organization (WHO)  Key takeaways from a University of Oxford analysis of the global impact of antimicrobial resistance Episode transcripts are available here. Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.

How much do you know about menstrual cycles? About half of us are more informed than the other half. The menstrual cycle has great significance, affecting various aspects of health. And more than 90% of people who get their periods experience premenstrual symptoms. However, misconceptions and limited understandings abound, leaving many people in the dark. In today’s episode, we’re joined by Hazel Wallace. She’s a medical doctor, nutritionist, and author of The Female Factor. She’s here to give us an education about the menstrual cycle.  Dr. Hazel Wallace describes how the cycle affects almost every aspect of the body, from heart health and sleep to metabolism. She also explains whether there’s scientific evidence behind “cycle syncing.” Whether or not you’ve had a menstrual cycle, you’ll learn a lot from this episode.  If you want to uncover the right foods for your body, head to joinZOE.com/podcast, and get 10% off your personalized nutrition program. Timecodes: 00:00 Introduction 00:36 Quick fire questions 03:49 What is the menstrual cycle? 05:42 What is the luteal phase? 06:54 When does the menstrual cycle begin? 07:43 How regular are menstrual cycles - Do they change over time? 08:29 What is actually happening during the menstrual cycle? 09:41 What role does oestrogen have in hormonal changes? 10:48 How does the menstrual cycle affect performance in athletes 12:05 How does the menstrual cycle affect women? 16:30 Are cravings real? Why do they happen? 18:21 What is PMS and what do people experience? 20:11 Is there much research behind PMS? 21:40 What is PMDD? 23:16 How do you identify PMDD? 26:17 What is cycle syncing? 27:43 What role does nutrition have in reducing symptoms during the cycle 30:22 Can regular exercise improve symptoms? 33:52 How is sleep impacted by the menstrual cycle? 37:41 How does this impact our immune system? 38:56 Why is there such little research into this area? 41:13 How has the exclusion of women in research impacted us? 44:14 Menstrual cycle tracking - what is it and how can you do it? 46:31 How can tracking help? 47:26 What diet can help symptoms? 49:31 How does the menstrual cycle affect the microbiome? 52:07 How can intermittent fasting affect the menstrual cycle? 54:59 Summary 58:00 Goodbyes 58:11 Outro Mentioned in today’s episode: The Effects of Menstrual Cycle Phase on Exercise Performance in Eumenorrheic Women https://pubmed.ncbi.nlm.nih.gov/32661839/ Hazel’s book is available to buy here Follow Hazel: https://twitter.com/Thefoodmedic Follow ZOE on Instagram: https://www.instagram.com/zoe/ Episode transcripts are available here. Is there a nutrition topic you’d like us to cover? Get in touch and we’ll do our best to cover it.

Irritable bowel syndrome (IBS) is a lot more common than you might think. In fact, it affects 1 in 10 people globally. Yet there are still a lot of questions about why it occurs and how best to treat it.  Could new research connecting gut health to mental health help us unravel its mysteries? In today’s short episode of ZOE Science & Nutrition, Jonathan and Dr. Will ask: What exactly is IBS, and how does it connect to our brains?  Follow ZOE on Instagram: https://www.instagram.com/zoe/ Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Referenced in today’s episode: FODMAP Diet: What you need to know from Johns Hopkins Medicine Large-scale genetic study reveals new clues for the shared origins of irritable bowel syndrome and mental health disorder from the University of Cambridge Irritable bowel syndrome: A chronic sequelae of acute gastroenteritis from Gastroenterology William Olser: Biographical overview from the National Library Of Medicine   IBS: What you need to know from the National Center For Complementary and Integrative Health Irritable bowel syndrome (IBS) overview from Johns Hopkins Medicine Episode transcripts are available here. Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com and we’ll do our best to cover it.

As we age, our bodies undergo numerous changes, including a decline in muscle mass and cognitive function. For many of us, exercise and diet play crucial roles in maintaining our health and well-being.  But how can the protein we eat affect our abilities to exercise and stay healthy as we age? It can be difficult to separate fact from fiction when it comes to the effects of protein. How much do we need? Is it better to eat protein before or after exercise? And what roles do protein and exercise play in brain function? In today’s episode, Jonathan is joined by Prof. Ben Wall, an expert in nutritional physiology at the University of Exeter. Together, they unpack the latest scientific research on the connection between protein consumption and exercise. Prof. Ben Wall shares his insights into the optimal amount and timing of protein intake for building and maintaining muscle mass, as well as the potential impact of exercise on cognitive function and brain health into later life.  Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:12 Introduction 28:21 Quick Fire Questions 02:54 Do we need to eat proteins right after exercise? 03:34 What is protein? 04:45 Why should we care about exercise? 05:36 How does exercise help with healthspan? 07:41 What are the benefits of exercise? 07:57 Does exercise improve brain function? 11:23 Where do our muscles come into this conversation? 12:09 What constitutes an unhealthy muscle? 13:00 What's the difference between a healthy and unhealthy muscle? 14:18 How does protein fit into the idea of healthy muscles? 16:03 What about the concept of breaking muscle. Is it good for us? 18:13 Do we need more protein to help build muscle? 20:07 What is the anabolic window and Is it a myth? 21:54 Is it fine to listen to our hunger pangs post exercise? 23:01 How does protein impact menopause and bone health? 25:04 Is there a maximum amount of protein our bodies can absorb? 28:14 What is the right amount of protein to eat? 30:02 What is an 'adaptive response' to exercise? 31:17 How much higher RDA do we need if we are exercising? 33:31 Are we already eating enough protein? 35:51 Why does muscle mass change as we age? 36:18 Do we put on weight when we age? 36:59 How do our bodies respond to protein as we age? 41:38 How to balance protein and exercise 42:33 Where should we get our protein from? 46:43 Plant vs animal based protein products 51:26 Summary 55:12 Goodbyes 55:27 Outro Mentioned in today’s episode: Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men: https://pubmed.ncbi.nlm.nih.gov/19056590/ Anabolic signaling deficits underlie amino acid resistance of wasting, aging muscle: https://pubmed.ncbi.nlm.nih.gov/15596483/ Food for our future: The nutritional science behind the sustainable fungal protein — mycoprotein: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10131050/ Follow Ben on Twitter : https://twitter.com/benjamintwall Follow ZOE on Instagram: https://www.instagram.com/zoe/ Have an idea for a podcast? Contact Fascinate Productions to bring it to life. Episode transcripts are available here.

We’ve probably all been reprimanded for eating too fast at the dinner table or suffered the dreaded “itis” from eating way too much food at a family gathering. Our society and the systems we’ve developed to feed it have ballooned to such a point that they easily override our natural bodily systems that tell us when we’ve had enough to eat.  When nearly 50% of the United States population is projected to have obesity by 2030, can something as simple as changing the speed with which we eat really be an effective tool for weight loss and sustaining a healthy body? In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: What is eating rate and does it have any impact on our health? Studies referenced in the episode: Does Eating Fast Make You Gain More Weight? Eating slowly increases the postprandial response of the anorexigenic gut hormones, peptide YY and glucagon-like peptide-1  Association between eating rate and obesity: a systematic review and meta-analysis  Eating too fast may lead to weight gain, heart disease  Is eating too quickly bad for your health?  How Important Is Eating Rate in the Physiological Response to Food Intake, Control of Body Weight, and Glycemia?  A systematic review and meta-analysis examining the effect of eating rate on energy intake and hunger  Effects of eating rate and eating topography on meal size and satiety  The effect of eating rate on satiety in healthy and overweight people – A pilot study  Association between Self-Reported Eating Rate, Energy Intake, and Cardiovascular Risk Factors in a Multi-Ethnic Asian Population  Association between Self-Reported Eating Rate, Energy Intake, and Cardiovascular Risk Factors in a Multi-Ethnic Asian Population Control of overweight and obesity in childhood through education in meal time habits. The ‘good manners for a healthy future’ programme* Eating slowly led to decreases in energy intake within meals in healthy women Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Episode transcripts are available here. Is there a nutrition topic you’d like us to cover? Email us at podcast@joinzoe.com and we’ll do our best to cover it.

Menopause is a time of significant hormonal changes which can lead to a range of symptoms that can severely impact quality of life for many women. So, a drug that promises to reduce these symptoms is incredibly welcome, but it has been steeped in controversy. HRT (Hormone replacement therapy) has been widely debated, with conflicting information about its effectiveness, with some suggesting HRT is outright dangerous. In fact, a massive study twenty years ago linked it to an increased risk of breast cancer. As a result, the numbers of women taking HRT plummeted. So should HRT be avoided at all costs?  In today’s episode, Jonathan is joined by the author of that very study and esteemed Professor JoAnn Manson, alongside Dr. Sarah Berry to explore the science behind HRT. Professor JoAnn Manson is a professor of epidemiology at the Harvard School of Public Health and one of the world's most experts on HRT and menopause having run multiple enormous studies to uncover the effects of hormone replacement therapy on women’s health. With the help of ZOE regular Dr. Sarah Berry, they delve into the science behind HRT, empowering listeners to make informed decisions about treatment for symptoms of the menopause. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 Introduction 00:12 Jonathan's introduction 01:33 Quick Fire Questions 03:27 What is the menopause? 04:10 What is the perimenopause? 05:46 What is the state of the current conversation on the menopause? 07:13 Should women seek help about the menopause? 07:58 Why do some women have symptoms and others not? 09:15 Yougov and ZOE study results on the menopause 11:35 Why is the menopause getting more attention now? 13:39 Should we be taking these symptoms seriously? 17:10 What else can be done asides from HRT? 18:49 Studies on the relationship between diet and menopause symptoms 19:35 What can help alleviate symptoms? 21:23 Are there any specific foods that can help improve symptoms? 23:37 Are menopause specific supplements effective? 24:50 How does HRT work? 26:26 Is HRT just oestrogen? 30:59 Does testosterone have a use for menopause? 31:58 What is the controversy behind HRT? 35:56 What's the latest advice and health risks? 38:11 When should you stop hormone therapy? 40:43 Do symptoms persist when you come off of hormone therapy? 42:00 How long does HRT take to start working? 43:07 How does HRT affect weight management? 45:15 Summary 48:04 Goodbyes 48:25 Outro Check the trials mentioned in today’s episode:  MsFlash: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4731298/ ZOE Menopause Study: https://joinzoe.com/learn/menopause-metabolism-study PEPI Trial: https://pubmed.ncbi.nlm.nih.gov/7807658/ Follow Sarah: https://twitter.com/saraheeberry Follow ZOE on Instagram: https://www.instagram.com/zoe/ Episode transcripts are available here. Is there a nutrition topic you’d like us to cover? Get in touch and we’ll do our best to cover it.

“Omega 3s,” - we’ve all seen the name Omega 3s advertised on labels from nuts to seeds and even eggs! But are these fats healthy for us, or is this just another food myth? In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: Is fish oil and omega 3 intake essential or is this just another food myth? Follow ZOE on Instagram: https://www.instagram.com/zoe/ Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Studies referenced in the episode: High-fat meals rich in EPA plus DHA compared with DHA only have differential effects on postprandial lipemia and plasma 8-isoprostane F2α concentrations relative to a control high–oleic acid meal: a randomized controlled trial Intake of fish and marine n-3 polyunsaturated fatty acids and risk of cardiovascular disease mortality: A meta-analysis of prospective cohort studies Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease The 3 most Important Types of Omega-3 Fatty Acids REDUCE-IT EPA trial shows association between higher EPA levels, reduced CV events  Dietary supplementation with n-3 polyunsaturated fatty acids and vitamin E after myocardial infarction: Results of the GISSI-Prevenzione trial Omega-3 Fatty Acids for the Management of Hypertriglyceridemia: A Science Advisory From the American Heart Association Episode transcripts are available here. Is there a nutrition topic you’d like us to cover? Email us at podcast@joinzoe.com and we’ll do our best to cover it.

Ultra-processed foods have become ubiquitous in modern diets. Many of us eat them regularly without understanding their potential impacts on our health.  From hidden additives to addictive properties, these highly processed foods can pose risks.  Navigating the complex world of ultra-processing can be challenging, and many people struggle to understand what to avoid, how to break unhealthy habits, and make positive changes to their health. In today’s episode, Jonathan is joined by a special guest, Dr. Chris van Tulleken, to explore the science behind ultra-processed food. Dr. Chris van Tulleken is an infectious diseases doctor at University College Hospital, in London, and one of the BBC’s leading science presenters.  Chris shares the groundbreaking research from his own lived experiments, including the now famous study with his twin brother Xand. His book Ultra-Processed People is out now. Jonathan and Chris are joined by ZOE regular Tim Spector. Drawing from their combined expertise, our guests provide practical tips and advice, empowering listeners to make informed choices and take control of their diets. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:31 Introduction 02:14 Quick Fire Questions 05:25 Start of Chris's journey in nutrition 06:47 Discordant twins - How can twin studies help us? 08:51 What part do genetics play in our differences in health? 12:52 What were the potential consequences of weight gain? 15:20 What is ultra processed food (UPF)? 16:54 What's the difference between processed and ultra processed food? 18:52 Is ultra processing purely about profit? 21:13 Examples of ultra processed foods (UPF) 23:13 ZOE UPF survey - How much does the ZOE community eat? 25:28 Are the products that say they're healthy lying to us? 26:12 Are certain ingredients hidden by UPF? 27:44 Is low fat yoghurt that good for us? 30:39 Is UPF just junk food? 32:56 Kevin Hall’s UPF study 34:19 What makes UPF addictive? 36:34 Chris' ultra processed food experiment 39:12 Could food manufacturers make healthier UPF? 41:23 How do we solve the issue of UPF as a society? 45:26 Practical advice for cutting down on UPF 51:37 Summary 55:15 Goodbyes 55:27 Outro Follow Chris on Twitter: https://twitter.com/DoctorChrisVT Follow ZOE on Instagram: https://www.instagram.com/zoe/ Episode transcripts are available here. Is there a nutrition topic you’d like us to cover? Get in touch and we’ll do our best to cover it.

In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: If nuts are so full of fat, can they really be good for us? There is no shortage of variety when it comes to the mighty (yet humble) nut and the ways we consume them. Dried, chopped, made into butter or roasted (over an open fire, anyone?) these little guys provide the nutrients our brains and bodies need in surprisingly high quantities. From industrially farmed to indigenously hand-harvested, the story of these nuts is, well…nuts! In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: If nuts are so full of fat, can they really be good for us? Follow ZOE on Instagram: https://www.instagram.com/zoe/ Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Studies referenced in the episode: Red-rumped agouti 8 Health Benefits of Nuts Are nuts good for you? Avoiding nuts and seeds for better gut health? You shouldn’t Nuts and their Effect on Gut Microbiota, Gut Function and Symptoms in Adults: A Systematic Review and Meta-Analysis of Randomised Controlled Trials Are fatty nuts a weighty concern? A systematic review and meta-analysis and dose–response meta-regression of prospective cohorts and randomized controlled trials  Why are scientists so intrigued by the food matrix? Pecans acutely increase plasma postprandial antioxidant capacity and catechins and decrease LDL oxidation in humans  The surprising nutritional benefits of nuts Walnut consumption and health outcomes with public health relevance—a systematic review of cohort studies and randomized controlled trials published from 2017 to present  If Almonds Bring You Joy, Enjoy More For Fewer Calories  Are nuts bad for you? Why the calorie counts for almonds don’t add up Episode transcripts are available here. Is there a nutrition topic you’d like us to cover? Get in touch, and we’ll do our best to cover it.

Proteins, carbs, and fats … most people understand what the last two are. Carbs are sugars, and fat is, well, fat. It's protein that’s so important to our diets, but so often misunderstood — by the general public, that is. Since the 1950s and 1960s, scientists have been measuring how protein affects our performance, how it supports and maintains the body’s structure, and how best to incorporate it into our diets.  From big steaks to protein shakes, tofu to seitan, protein is more available now than ever before. With so many options, surely we’re getting enough protein?  In today’s episode, Jonathan speaks with a leading nutritional researcher to find out. Christopher Gardner is a professor at Stanford University and a member of ZOE’s scientific advisory board. He’s pioneering the movement to redefine how we understand the quality of our protein intake. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide 03:02 - Quickfire questions 04:19 - What is protein? 08:07 - Can our bodies make the proteins we need? 08:37 - The mechanism for our bodies creating amino acids. 09:33 - What is an essential amino acid? 10:45 - Crazy study Stanford scientists did to find the Estimated Average Requirement of protein. 15:24 - How much protein should we consume? 18:15 - How much protein do we already consume? 23:02 - Can our bodies store protein? 24:02 - What happens to excess protein in our bodies? 24:51 - Protein Scam Alert! 25:28 - Stanford Study: Does the type of protein we consume affect physical performance? 28:15 - Protein requirements for kids and pregnant women. 31:05 - What is Amino Acid Distribution? 33:03 - Are plants missing certain amino acids? 33:47 - How is AAD like the game of Scrabble? 38:30 - What is the healthiest source of protein? 38:41 - Dr. Gardner’s case for changing the way we define “protein quality” in the US 41:33 - Jonathan’s summary 43:59 - Goodbyes  44:42 - Outro   Episode transcripts are available here. Follow Chris: https://twitter.com/GardnerPhD Studies mentioned in this episode. Maximizing the intersection of human health and the health of the environment with regard to the amount and type of protein produced and consumed in the United States Diet for a Small Planet by Frances Moore Lappé Perspective: The Public Health Case for Modernizing the Definition of Protein Quality Follow ZOE on Instagram: https://www.instagram.com/zoe/ Is there a nutrition topic you’d like us to cover? Get in touch, and we’ll do our best to cover it.

Trans fats have a bad reputation. But we now know a lot more about these fats than we did when the first horror stories about them emerged.  So, based on the latest science, just how worried should we be? Listen to today’s short episode of ZOE Science & Nutrition to find out.  Follow ZOE on Instagram: https://www.instagram.com/zoe/ Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Studies referenced in the episode: Hydrogenation of Unsaturated Fats and Trans Fats Effects of dietary fatty acids and carbohydrates on the ratio of serum total to HDL cholesterol and on serum lipids and apolipoproteins: a meta-analysis of 60 controlled trials, published in The American Journal of Clinical Nutrition Association of dietary, circulating, and supplement fatty acids with coronary risk: a systematic review and meta-analysis, published in Annals of Internal Medicine  Potential of trans fats policies to reduce socioeconomic inequalities in mortality from coronary heart disease in England: cost effectiveness modelling study, published in British Medical Journal WHO calls for action to totally eliminate trans fat, ‘a toxic chemical that kills’ Trans fatty acids - are the effects only marginal? - published in American Journal of Public Health Fats and oils in human nutrition A trans European Union difference in the decline in trans fatty acids in popular foods: a market basket investigation, published in British Medical Journal Countries with regulations against industrially produced trans fats tripled over the past year Episode transcripts are available here. Is there a topic you'd like us to cover on the show? Email us to let us know!

A miracle weight loss drug that’s approved in the US and the UK and has few side effects? Ozempic is going viral on social media. Users are posting dramatic before and after pictures of their weight loss. An Ozempic trend is allegedly blossoming in Hollywood, and famous personalities like Elon Musk claim to have taken it.  Many remain doubtful, dismissing the craze as just another internet scam preying on people’s insecurities. However, earlier this month - semaglutide - the drug’s active ingredient, was approved as a weight loss treatment by the UK’s National Health Service. Even the most sceptical are taking note. Jonathan speaks to Dr Robert Kushner the lead investigator of the huge phase 3 clinical trial that evaluated the safety and effectiveness of semaglutide. He is a founder of the American Board of Obesity Medicine and hailed the drug as a ‘game-changer’ in regards to the treatment of obesity. Please be aware: Dr. Kushner is also a consultant on the medical advisory board for Novo Nordisk - the company that manufactures semaglutide. Dr Robert Kushner is a Professor of Medicine at Northwestern University and a founder of the American Board of Obesity Medicine.  Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 03:17 – Quickfire questions 04:20 – What is Ozempic, and how does it work? 05:54 – Treating obesity like diabetes 10:24 – The ‘gamechanger’ Semiglutide clinical trial 14:19 – The role our ancestors play in our weight 17:16 – Short-term weight loss vs long-term weight loss 18:40 – Myths about obesity 21:53 – Obesity, a modern problem 23:56 – Other outcomes of the clinical trial 26:59 – The side effects of Semiglutide 31:45 – Risks of using Semiglutide without medical supervision 33:05 – Is Semaglutide linked to cancer? 36:59 – Can you take it If you’re not obese? 39:15 – The long term commitment of Semiglutide 42:49 – Will I put on weight if I stop taking it? 46:01 – Is this the end of obesity 49:30 – Summary 52:28 – Outro   Episode transcripts are available here. Dr. Robert Kushner’s book, Six Factors to Fit: Weight Loss that Works for You!, is available to buy here Follow Dr. Robert Kushner here  Studies mentioned: Once-Weekly Semaglutide in Adults with Overweight or Obesity  Follow ZOE on Instagram: https://www.instagram.com/zoe/  Want to create your own podcast? Contact Fascinate Productions to bring it to life.

Nightshade vegetables — even the name is ominous. Some people believe they exacerbate arthritis and can cause inflammation. So, should we avoid them? In today’s short episode of ZOE Science & Nutrition, Jonathan and Will ask: What are nightshade vegetables, and how can they benefit our bodies? Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Studies referenced in the episode: Potato glycoalkaloids and adverse effects in humans: an ascending dose study  Effect of red pepper on symptoms of irritable bowel syndrome: preliminary study  Treatment of arthritis with topical capsaicin: a double-blind trial  In defence of potatoes: How resistant starch from potatoes affects the gut microbiota  Health benefits of eating tomatoes emerge  Episode transcripts are available here. Want to create your own podcast? Contact Fascinate Productions to bring it to life.

If you had to do just one thing to improve your health, what would it be? Our busy lives mean it can be difficult to keep up healthy habits, and with so much conflicting advice out there it’s tricky to separate fact from fiction. In today’s episode, Jonathan is joined by medical doctor, journalist, and presenter Michael Mosley, who is alongside ZOE regular Tim Spector, to discuss Michael’s four key habits to improve our health.  Michael’s latest book ‘Just One Thing’ explores these habits and has seen him speak to singing scientists and eccentric iceman to healthy habit experts and evangelists. And of course, being Michael, he tried every habit out himself. We talk about which methods are the most effective, which he has incorporated into his life, and how he makes his new habits stick. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 Introduction 00:12 Topic introduction 01:38 Quick Fire Questions 03:24 Michael's simple changes to improve health 04:26 Are cold showers good for you? 05:54 How long do you need to be immersed in cold water for the benefits to work? 06:40 Can cold showers improve mental wellbeing? 10:25 Potential dangers of cold water swimming 11:58 Do cultural differences present different outcomes across the world? 13:08 Can these small stressors help us? 13:28 What is the theory behind this working? 15:21 Will this work for everyone or is this very personalized? 17:45 What effects does breathing have on your health? 18:57 How breathing exercises affect our brain 21:23 How do you keep up the breathing exercises? 22:36 ZOE app breathing exercise 24:44 Is there a difference between breathing through your nose and your mouth? 26:04 How important are plants and nature for our health? 29:21 Can exposure to nature improve things like mental health and even gut health? 31:01 Can herbs also help improve our health? 31:27 What are the benefits of exercise? 32:42 What are endocannabinoids? 33:41 Are preferences for exercise genetic? 35:12 Is it endorphins that make us feel good after / during exercise? 36:31 How exercise affects us is extremely personalized 38:42 How do we encourage people who don't enjoy exercise to do it? 40:13 Tips to improve your exercise routines 43:08 Are there benefits to walking downhill? 45:42 Summary 48:34 Goodbyes 49:08 Outro Episode transcripts are available here Michael Mosley’s book is available to buy here Follow ZOE on Instagram: https://www.instagram.com/zoe/ Have an idea for a podcast? Contact Fascinate Productions to bring it to life.

Lactose is usually only discussed in the context of intolerance. This intolerance can make us feel bloated, gassy and uncomfortable. But from cow’s milk to yoghurt and even breast milk, lactose is everywhere! So, can it really be that bad for us? In today’s short episode of ZOE Science & Nutrition, we’re joined by Dr Will B. to find out.  Follow ZOE on Instagram: https://www.instagram.com/zoe/ Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Studies referenced in the episode: Nature: How humans’ ability to digest milk evolved from famine and disease PubMed Central (PMC) Effects of Prebiotic and Probiotic Supplementation on Lactase Deficiency and Lactose Intolerance: A Systematic Review of Controlled Trials PubMed Central (PMC) Improving lactose digestion and symptoms of lactose intolerance with a novel galacto-oligosaccharide (RP-G28): a randomized, double-blind clinical trial PubMed Central (PMC) Impact of short-chain galactooligosaccharides on the gut microbiome of lactose-intolerant individuals https://www.hopkinsmedicine.org/health/conditions-and-diseases/lactose-intolerance  The Importance of Lactose in the Human Diet: Outcomes of a Mexican Consensus Meeting: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893676/  Episode transcripts are available here. Want to create your own podcast? Contact Fascinate Productions to bring it to life.

Gut health is a topic we talk about a lot at ZOE. The gut doesn’t just fight disease, it boosts our mood, processes energy and so much more. Today’s bonus episode journeys through everything we’ve learnt about gut health so far. And what a myth-busting journey it is! In this episode, Jonathan delves into the microbiome, highlighting the most useful tips from conversations with ZOE’s U.S. Medical Director and resident gut health expert, Will Bulsiewicz, and Tim Spector, one of top 100 most cited scientists and author Food for Life.  Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Intro 01:27 - Is bacteria bad for us? 04:10 - How is the microbiome affected by what we eat? 10:00 - What happens to the gut when fasting? 11:53 - Why bacteria eats the inside of our bodies 13:59 - What causes heartburn? 17:00 - What’s going on with gas and bloating? 19:09 - Tell-tale signs of constipation 22:42 - How to treat constipation 25:52 - Other signs of an unhealthy gut 27:20 - Why do doctors ask about your trips to the bathroom? 29:37 - Tips for tackling an unhealthy gut 31:40 - Outro Episode transcripts are available here. Will’s book is available to buy here. Tim’s book is available to buy here. Full length episodes mentioned: Signs of an unhealthy gut Gut bacteria and fasting: meet the night crew - The Big IF Dailies Gas and bloating: the causes and how to stop it Your gut is full of bugs: why this is great news The ultimate guide to constipation Heartburn: Why it happens and what you can do Referenced in today’s episode:  A redefinition of constipation from King’s College London The State Of The Nation’s Gut, a report from the U.K.-based Love Your Gut initiative Epidemiology of constipation in Europe and Oceania: A systematic review published in BMC Gastroenterology  Recent advances in understanding and managing chronic constipation published in F1000Research The Bristol Stool Scale ZOE’s Blue Poop Challenge Blue poo: Impact of gut transit time on the gut microbiome using a novel marker published in Gut  Follow ZOE on Instagram: https://www.instagram.com/zoe/ Want to create your own podcast? Contact Fascinate Productions to bring it to life.

If you were to ask Siri, Alexa, or ChatGPT for medical advice right now, that would be a terrible idea.  But with recent developments in technology, this looks set to change. AI has become more intelligent, wearable devices - more accurate, and personalized medicine - increasingly mainstream. But is any of this safe? Should we really trust machines with our health? And will any of this actually happen? In today’s episode, Jonathan speaks to Eric Topol to explore how artificial intelligence may transform your next trip to the doctor. Eric Topol is one of the top 10 most-cited researchers in medicine, the author of 3 bestselling books on the future of medicine, and a practising cardiologist. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide If Timecodes: 00:00 - Introduction 00:11 - Topic introduction 01:53 - Quickfire questions 04:17 - Doctor-patient relationship 05:49 - Jonathan’s story with Eric  08:02 - How has medicine changed? 13:54 - Is there an optimistic future for medicine, utilising AI? 17:46 - How close are we to utilizing AI-based solutions in medicine? 23:09 - Self-diagnosis and preventative care 27:05 - Is prevention possible through AI? 32:33 - Personalized healthcare 41:51 - Summary 43:45 - Goodbyes 44:01 - Outro Episode transcripts are available here. Follow Eric on Twitter: https://twitter.com/EricTopol Follow ZOE on Instagram: https://www.instagram.com/zoe/ Have an idea for a podcast? Contact Fascinate Productions to bring it to life.

Eggs are nutrient-dense and have a long shelf life. Compared with many other protein sources, they’re on the cheaper side. But they’re not as popular as they used to be. And a lot of this comes down to a debate about cholesterol. In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: What’s the truth about eggs? Follow ZOE on Instagram: https://www.instagram.com/zoe/ Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Episode transcripts are available here. Want to create your own podcast? Contact Fascinate Productions to bring it to life.

Why do some people remain fit and healthy in their later years while others become increasingly frail?   Researchers from Kings College London have been following thousands of twins for 30 years in an effort to understand how each of us ages differently. And some of their findings will surprise you! In today’s episode, Jonathan speaks to Claire Steves to better understand what all this means, shedding light on how aging works and what we can do about it: Dr. Claire Steves is a senior lecturer at King's College London, a medical doctor, and the clinical director at TwinsUK Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Introduction 00:10 - Topic introduction 01:39 - Quickfire questions 03:16 - Claire’s work during the pandemic 05:17 - What happens in our bodies when we age? 08:26 - Genes and aging 09:33 - What factors affect aging? 11:39 - Effects of physical activity 12:23 - Microbiome effects on aging 13:33 - Claire’s research 19:11 - What evidence is there that we can slow the effects of aging? 21:44 - What are some modifiable factors that can help reduce aging effects? 23:06 - Alzheimer's and dementia 28:21 - Stimulating your brain 29:45 - The importance of social interaction for the brain 31:02 - Diet. health and aging 35:27 - Menopause 37:30 - Actionable advice about maximizing health while aging 39:14 - The biggest myth about aging 42:20 - Summary 43:41 - Goodbyes 43:50 - Outro Episode transcripts are available here Find Claire’s publications here The UK’s largest adult twin registry - Twins UK Follow ZOE on Instagram: https://www.instagram.com/zoe/ Have an idea for a podcast? Contact Fascinate Productions to bring it to life.

The formal definition for constipation is ‘Having fewer than three bowel movements per week’. But, did you know that you can have a bowel movement every day and still be constipated? Recent data has shown that a quarter of people worldwide have at one point reported symptoms, suggesting that there is so much more to constipation than simply infrequent bowel movements. In today’s short-ish episode of ZOE Science & Nutrition, Jonathan and Will attempt to dispel some misconceptions about constipation and empower you to have better bowel movements.   Studies referenced in today’s episode:  A redefinition of constipation by King’s College London, published in the American Journal of Gastroenterology (2019) here The State Of The Nation’s Gut, Love Your Gut here Epidemiology of constipation in Europe and Oceania: a systematic review from Prichard & Bharucha via BMC Gastroenterol here Recent advances in understanding and managing chronic constipation from Peppas, Alexiou, Mourtzoukou & Falagas via F1000Research here Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Follow ZOE on Instagram: https://www.instagram.com/zoe/ Follow Sarah on Instagram: https://www.instagram.com/theguthealthmd/  This podcast was produced by Fascinate Productions.

The cost of living has soared. Energy prices have doubled, and food costs have gone up enormously. As a result, the weekly shopping bill can be shocking.  For some, this is merely an inconvenience. But many others face the awful choice between heating their home and maintaining their usual diet. The consequence is that many of us are throwing cheaper ingredients into our shopping baskets to save money.  So does this mean that eating healthy is an indulgence that be dropped in favour of cheap ultra-processed food? Or is it still possible to eat healthily on a budget? In today’s episode, Jonathan speaks to Dr. Rupy Aujla and Tim Spector to better understand how to eat healthier while spending less: Dr. Rupy Aujla is a medical doctor who, since 2015, has been teaching people to cook their way to health. He’s the founder of The Doctor’s Kitchen and has recently turned his efforts to healthy cooking on a tight budget. Tim Spector is a co-founder of ZOE and one of the world's top 100 most cited scientists. Buy Rupy’s book here.  Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Introduction 00:10 - Topic introduction 02:12 - Quickfire questions with Rupy 03:33 - Quickfire questions with Tim 04:22 - What’s one swap you can make today if you’re trying to eat well, for less? 05:07 - What has Dr. Rupy been up to? 06:58 - Do you need to give up eating healthy foods when economizing? 08:23 - Options when you’re on a budget 09:31 - Batch cooking 16:00 - Is it expensive to have healthy and good quality foods? 17:54 - Recipe adherence 20:24 - Advice for people cooking on their own 23:53 - How long does food last? 25:24 - How nutritious are canned & frozen foods? 28:23 - About protein 38:31 - What’s the one food you should spend more money on? 41:34 - Summary 42:29 - Can you have a healthier diet as a consequence of being on a budget? 43:23 - Goodbyes 43:26 - Outro Get Tim’s book here. Episode transcripts are available here. Find delicious recipes to cook here. Follow Rupy on Instagram: https://www.instagram.com/doctors_kitchen  Follow Tim on Instagram: https://www.instagram.com/tim.spector Follow ZOE on Instagram: https://www.instagram.com/zoe/ Want to create your own podcast? Contact Fascinate Productions to bring it to life.

Our gut helps fight disease. It processes energy for us and boosts our mood. So, having a healthy gut is extremely important – but there’s still a lot we don’t know. Gut biome tests are a new, exciting technology, but are they the be-all and end-all for dietary decision-making? And are there simpler ways — and tastier ways, perhaps — to tell what’s happening inside our bodies? In today’s short episode of ZOE Science & Nutrition, Jonathan and Dr. Will ask: What are the signs of an unhealthy gut? And how can we improve our gut health? Referenced in today’s episode:  The Bristol Stool Scale. https://www.bladderandbowel.org/bowel/bowel-resources/bristol-stool-form-scale/  ZOE’s Blue Poop Challenge: https://www.joinzoe.com/bluepoop Blue poo: Impact of gut transit time on the gut microbiome using a novel marker published in Gut https://gut.bmj.com/content/70/9/1665 Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Follow ZOE on Instagram: https://www.instagram.com/zoe/ This podcast was produced by Fascinate Productions.

Blood sugar is one of the rare nutrition topics where everyone agrees: We should avoid big peaks and dips and aim for a steady curve.  Spikes cause inflammation, accelerate aging, and lead to type 2 diabetes. Crashes make us feel moody and tired, and crave foods we don’t need.  We can control our blood sugar through what and how we eat. But something else affects our blood sugar — physical activity. Exercise has a profound effect on your blood sugar response. Together with your food choices, being physically active helps you keep your blood sugar level even. In this episode of ZOE Science & Nutrition, Jonathan speaks with Javier Gonzalez and Sarah Berry to find out how exercise affects our blood sugar response — even when we’re fasting — and how much exercise we need to do to benefit. Javier Gonzalez is an associate professor of human physiology at the University of Bath whose research focuses on the interaction between diet and exercise. Sarah Berry is one of the world's leading experts on human nutrition. She has personally run over 20 randomized clinical trials looking at how humans respond to different fats. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Introduction 00:12 - Topic introduction 01:39 - Quickfire questions 02:55 - Is a 30-minute walk as good as 30-minute cardio? 03:39 - What is blood sugar and why should we care about it? 05:10 - Blood sugar control throughout the day 07:43 - Why is it important to know about blood sugar? 09:01 - Blood sugar control 12:25 - How exercise affects blood sugar 14:17 - The power of fidgeting 16:12 - Effects of higher intensity exercise 17:00 - Lower intensity exercise vs higher intensity exercise 18:41 - Intermittent fasting and blood sugar 24:43 - Personalization 26:35 - What types of exercises can you do to control blood sugar? 29:12 - Cardio vs resistance training 34:21 - Blood fats & exercise 42:15 - 3 tips on leveraging exercise to control blood sugar and blood fats 43:14 - Summary 44:25 - Goodbyes 44:37 - Outro Episode transcripts are available here. Follow Javier on Twitter: https://twitter.com/gonzalez_jt Follow Sarah on Instagram: https://www.instagram.com/drsarahberry/  Follow ZOE on Instagram: https://www.instagram.com/zoe/ Have an idea for a podcast? Contact Fascinate Productions to bring it to life.

More than half of us have high cholesterol — and new research suggests that having even slightly raised levels in our 30s could significantly increase our chances of developing heart disease. Medication is a common fix, but it comes with side effects. So, today we’re looking at how much changing our diets can help.  In this short (ish) episode of ZOE Science & Nutrition, Jonathan and Sarah ask: Can we lower our cholesterol by changing our diets?  Follow ZOE on Instagram: https://www.instagram.com/zoe/ Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Studies referenced in the episode: ‘Association between Carbohydrate Intake and Serum Lipids’ from the Journal of the American Nutrition Association here ‘The Mediterranean Diet And Cardioprotection: Historical Overview And Current Research from the Journal of Multidisciplinary Healthcare here ‘Direct comparison of dietary portfolio vs statin on C-reactive protein’ from the European Journal of Clinical Nutrition here This podcast was produced by Fascinate Productions.

This year, cases of an invasive bacterial infection are rising earlier than usual in the US, the UK and other countries across Europe.  The group A Streptococcus bacteria - commonly known as Strep A - usually only causes mild illness. However, things have become severe in some cases, with several children dying in recent weeks. So, should we be worried? And what symptoms should we look out for to help us identify this illness in ourselves and our families? In today’s episode, Jonathan is joined by world-leading expert on the subject: Shiranee Sriskandan is a professor of Infectious Diseases at Imperial College London whose scientific research focuses specifically on Strep A bacteria. Regular guest and ZOE co-founder Tim Spector also joins, and as one of the world’s top 100 most cited scientists, Tim has been closely following infectious diseases in the community through the ZOE Health Study.  Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00   Introduction 00:10   Topic Introduction 01:40 Quickfire Questions 03:15 What is Strep? 04:04 How common is Strep? 05:02 Seasonality of Strep and symptoms in different climates 05:30 What makes this year different? 06:31 Can Strep make other illnesses worse? 07:07 We've already seen signs of Strep rising over time, is this due to lockdown? 09:36 How worried should we be about Strep infections? 10:10 Group A Strep will often get better on its own 11:07 The risk of rarer invasive infections is greater as the pool of cases increases 11:59 Immune response to Strep A can increase chances of Rheumatic Fever 13:35 What is Rheumatic Fever? 14:59 What are the symptoms of Strep A 16:53 How to treat Strep Throat 18:12 What is the relationship between Strep A and Scarlet Fever 18:53 Who gets Scarlet Fever and what are the symptoms? 19:34 What are the distinguishing features between covid and other sore throats 20:53 Do children get more fevers if they are younger? 22:54 What to do if you think your child has strep throat 24:01 Can you get rapid tests for Strep A? 24:25 Why has Strep throat been seemingly more prominent in the US than the UK 25:41 Different health services around the world and their respective responses to Strep 27:36 Should we be testing and treating? 30:15 What role does differing attitudes to healthcare play in this? 32:02 Should we be cautious about using antibiotics for Strep A? 33:51 What potential problems are there around antibiotics? 36:00 Would a vaccine be the answer to stopping Strep in its tracks? 38:41 Tim's top tips to boost your immunity this winter 41:06 Summary Episode transcripts are available here Read about Tim Spector’s ZOE Health Study here Follow ZOE on Instagram: https://www.instagram.com/zoe/ Have an idea for a podcast? Contact Fascinate Productions to bring it to life.

Welcome to 2023! Whether you partied last night or went to bed early, we’re all in the same boat: a new year means thinking about new year’s resolutions.  This tradition dates back 4000 years, so it’s certainly stood the test of time. But are new year’s resolutions a good idea? Or simply a get way to set yourself up to fail?  Perhaps science has something to say about this. In this episode, Jonathan speaks with Tara Swart and Sarah Berry, who share techniques that will give you the best chance of sticking to your New Year’s resolutions. They also discuss whether these promises are a good idea in the first place.  Tara Swart is a medical doctor, a neuroscientist, and the author of The Source: Open Your Mind, Change Your Life. She also has her own podcast, called Reinvent Yourself. Sarah Berry is one of the world's leading experts on human nutrition. She has personally run more than 20 randomized clinical trials looking at how humans respond to different fats. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Introduction 00:10 - Topic introduction 01:54 - Quickfire questions 02:32 - Making good choices for the New Year without it being hard work 04:28 - Why do we do New Year resolutions and is it a good idea? 07:07 - How to achieve New Year’s resolution goals? 09:18 - Scientific evidence about how to achieve goals 09:53 - What is neuroplasticity 16:02 - 4-step process to change your brain 18:36 - How to approach weight loss resolutions 23:07 - Avoiding dieting as a New Year’s resolution 25:49 - The science of habits 33:07 - Tips & actionable advice 40:02 - Quitting alcohol 43:26 - Summary 44:00 - Goodbyes 44:11 - Outro Episode transcripts are available here. Get Tara’s book here. Follow Tara on Instagram: https://www.instagram.com/drtaraswart Follow Sarah on Instagram: https://www.instagram.com/drsarahberry/  Follow ZOE on Instagram: https://www.instagram.com/zoe/ Have an idea for a podcast? Contact Fascinate Productions to bring it to life.

You might think what you eat and when are the only factors that play into the health of your diet. But recent research has shown that who you eat with can also play a role. And it could even make your food taste better! In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: Can eating with other people really improve your food?  Studies referenced in today’s episode:  Associations of family feeding and mealtime practices with children's overall diet quality, published in Appetite here ‘Diet and Health Benefits Associated with In-Home Eating and Sharing Meals at Home’ from International Journal of Environmental Research and Public Health here ‘The Protective Role of Family Meals for Youth Obesity: 10-year Longitudinal Associations’ from the U.S. Dept of Health and Human Services here Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Follow ZOE on Instagram: https://www.instagram.com/zoe/ Follow Sarah on Instagram: https://www.instagram.com/drsarahberry/  This podcast was produced by Fascinate Productions.

What should I have for dinner? A question you no doubt ask yourself daily. But I bet you don't spend too long coming up with an answer. ZOE's scientific co-founder, Tim Spector, has been trying to answer this question for a decade. If you're a regular listener, you probably know him well. Five years ago, he published the best-selling book, The Diet Myth, and just last month, he released the follow-up, Food for Life, the New Science of Eating Well.  In this episode, you'll hear a chapter from the book titled “So Now What Should I Have for Dinner?” Tim Spector is a co-founder of ZOE and one of the world's top 100 most-cited scientists. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Get Tim’s book here. Timecodes: 00:00 - Intro 01:44 - Chapter 11. So now what should I have for dinner?  14:00 - Personalizing my diet 26:15 - Five final tips 27:00 - Outro -- Follow Tim on Instagram: www.instagram.com/tim.spector Episode transcripts are available here. This podcast was produced by Fascinate Productions.

The last decade saw a rise in gluten-free diets. But the number of us with diagnosed gluten intolerance each year hasn’t changed. Eliminating gluten is the only treatment for those with celiac disease, but the rest of us could be doing more harm than good by embracing ultra-processed, gluten-free foods.  In today’s short episode of ZOE Science & Nutrition, Jonathan and Will ask: Should you be worried about gluten? Studies referenced in the episode:  ‘Health Benefits and Adverse Effects of a Gluten-Free Diet in Non–Celiac Disease Patients’ from Gastroenterol & Hepatology here ‘The Gluten-Free Diet: Recognizing Fact, Fiction, and Fad’ from The Journal of Pediatrics here ’Is There Evidence to Support the Claim that a Gluten-Free Diet Should Be Used for Weight Loss?’ from the Journal of the Academy of Nutrition and Dietetics here Follow ZOE on Instagram: https://www.instagram.com/zoe/ Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide This podcast was produced by Fascinate Productions.

We all know how good it feels to drift into deep sleep and wake up feeling refreshed.  The positive effects of a good night’s sleep affect every aspect of our lives. We feel energetic, focused, and ready to take on the day’s challenges.   But the long-term effects of bad sleep are less known. It turns out, they have a huge impact on our health and even how long we live.   In this episode, Jonathan speaks with Prof. Matthew Walker to learn what the latest science says about improving our sleep — to give us more energy and better health. They also discuss whether how we sleep changes how our bodies respond to food. Matthew Walker is a sleep expert, a professor of neuroscience at UC Berkeley, and founder of the Center for Human Sleep Science. He’s also the author of Why We Sleep. Matt and his team are currently working with ZOE scientists to research the links between sleep, nutrition, and health. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Intro 00:33 - Episode start 01:22 - Quickfire questions 02:48 - What’s the biggest myth about sleep» 04:09 - What is sleep? 07:46 - Why do we sleep? 10:29 - REM 14:22 - How does Matt study sleep? 16:18 - What happens when you don’t get enough sleep? 22:48 - Collaboration with ZOE 28:16 - Sleep and menopause 32:38 - Tips on how to sleep better 33:23 - Sleep regularity 35:12 - How do you find out about your chronotype? 37:20 - Bedroom temperature 38:04 - Lighting 39:04 - Caffeine and Alcohol effects on sleep 44:22 - Making your room like a cave 44:57 - The influence of screens on your sleep 47:03 - Summary 48:14 - Goodbyes 48:35 - Outro Get Matt’s book here. Listen to Matt’s podcast here. 'How people wake up is associated with previous night’s sleep together with physical activity and food intake' - Read the paper: here. Find out your chronotype here. Follow ZOE on Instagram: https://www.instagram.com/zoe/ This podcast was produced by Fascinate Productions.

The acid in your stomach is so powerful it can dissolve metal. Luckily, your stomach is fine-tuned to deal with its acidic fluid, but the rest of your body isn’t quite as hardy. So, if acid escapes from your stomach and reaches your esophagus, it can cause a painful sensation in the chest — this is heartburn. It isn’t rare, with more than 1 billion people suffering from it globally.  In today’s short episode of ZOE Science & Nutrition, Jonathan and Will ask: Why do we get heartburn, and what’s the best way to deal with it? Follow ZOE on Instagram: https://www.instagram.com/zoe/ Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Studies referenced in the episode: ‘Prevalence and clinical spectrum of gastroesophageal reflux: a population-based study in Olmsted County, Minnesota’ from Gastroenterology here ‘Proton-pump inhibitors and risk of fractures: an update meta-analysis’ from Osteoporos Int. here ‘Proton pump inhibitors alter the composition of the gut microbiota’ from BMJ  here This podcast was produced by Fascinate Productions.

Good information about vitamins is hard to find. With over 70% of Americans and 40% of Brits using them, it's a hugely lucrative market, which means numerous voices in the media and online pusing a pro-vitamin agenda. All without the scientific evidence to support their claims.  So do we need vitamins to lead a healthy life? Or could these supplements actually cause serious health complications? In this episode, Jonathan speaks with Prof. JoAnn Manson and Dr. Sarah Berry to better understand how vitamin supplements affect our health. JoAnn Manson is a professor of epidemiology at the Harvard School of Public Health and one of the world's most cited researchers. She’s run multiple enormous studies with over 20,000 participants to uncover the real effects of vitamin supplementation on our health. Dr. Sarah Berry is one of the world's leading experts on human nutrition, who has personally run over 20 randomized clinical trials looking at how humans respond to different fats. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Introduction 02:29 - Quickfire questions 04:27 - Why are people confused about supplements? 05:17 - Which supplement does the majority of the population benefit from taking and why? 05:51 - What are dietary supplements and vitamins? 09:33 - Why is there so much advertising suggesting supplements? 10:54 - JoAnn’s research 14:07 - About vitamin C 15:15 - Megadosing 19:51 - VITAL and COSMOS trials 25:13 - Should we take vitamin D 27:37 - Omega-3 32:48 - Variation & personalization 36:51 - Actionable advice on supplements 38:45 - Should children take supplements? 42:13 - Should we all take a standard dose multivitamin? 44:54 - Summary 46:25 - Goodbyes 46:57 - Outro Episode transcripts are available here. Check the trials mentioned in today’s episode: AREDS 2, COSMOS, Physicians' Health Study II, VITAL Follow Sarah: https://twitter.com/saraheeberry Follow ZOE on Instagram: https://www.instagram.com/zoe/ This podcast was produced by Fascinate Productions.

It's a condition that affects half the population, but there are countless unanswered questions about menopause. The symptoms vary significantly from person to person, including sleep problems, hot flashes, weight gain, and an increased risk of heart disease.  In one of the largest studies to date, ZOE researchers have uncovered a link between menopause and our diets — and this could hold the key to reducing the severity of menopause symptoms.  In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: what role does diet play during menopause?  Follow ZOE on Instagram: https://www.instagram.com/zoe/ Follow Sarah on Instagram: https://www.instagram.com/drsarahberry/  Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Studies referenced in the episode:  ‘Why we are all being let down by the lack of research into menopause’ from Mosaic here ‘Menopause’ from the Nature Reviews Disease Primers here ‘What is Menopause?’ from the National Institute of Aging here This podcast was produced by Fascinate Productions.

In a lab in Ireland, a group of scientists stand around a stainless steel table. One of them is holding a device, not unlike a small turkey baster. His free hand plunges into a box on the table and retrieves a mouse.   Using his device, he administers the brown solution within…rectally.  This unfortunate soul has just received a fecal microbiota transplant. The donor was not another mouse but a human being. And the person in question had symptoms of severe depression.  Jonathan speaks to John Cryan, author of the study that showed a relationship between gut and brain. In this episode, we learn more about his fascinating research, how microbes may affect our brain, and to eat to appease your gut bugs.  John Cryan is a professor at University College Cork and a world-leading researcher into the relationship between our brain and our gut microbiome. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Introduction 02:05 - Quickfire questions 03:26 - Are there links between the gut and the brain? 06:31 - The gut-brain axis 09:17 - How do gut bacteria affect our brains? 11:12 - Why does John call the microbiome “the chamber of secrets”? 14:20 - Does the microbiome explain drug side effects? 15:51 - Are there links between our microbiomes and mental health? 20:40 - If we improve our microbiome health can we improve our mental health? 24:58 - Can food help improve the microbiome and thus improve mental health? 28:33 - Microbiome’s effect on behavior 29:54 - Actionable advice 34:43 - Microbiome in adolescence 37:18 - Summary 38:26 - Goodbyes 38:48 - Outro Episode transcripts are available here. Follow John: https://twitter.com/jfcryan Follow ZOE on Instagram: https://www.instagram.com/zoe/ This podcast was produced by Fascinate Productions.

We use it to fry, roast, or dress a salad. Cooking oil is a kitchen staple. But it's hard to know which is healthiest for each scenario. In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: what cooking oils should you use and when?  Follow ZOE on Instagram: https://www.instagram.com/zoe/ Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Studies referenced in the episode: ‘Heated vegetable oils and cardiovascular disease risk factors’ from Vascular Pharmacology here ‘Does cooking with vegetable oils increase the risk of chronic diseases?: a systematic review’ from British Journal of Nutrition here ‘Culinary oils and their health effects’ from British Nutrition Foundation  here This podcast was produced by Fascinate Productions.

Fermentation is a hot craze in fancy restaurants around the world. And fermented foods, like kombucha and kimchi, are even sold in corner stores.  Listeners of this show will have heard that fermented foods might benefit our gut health. But these foods make us uneasy. The idea of letting food rot, then eating it goes against everything our parents taught us. So, is fermentation scary and dangerous?  This episode will show you why it's not only safe but beneficial to eat fermented foods, and that fermenting foods is something you can try at home.  Jonathan speaks to Tim Spector and Sandor Katz — whom the food magazine CHOW calls a provocateur, trendsetter, and rabble-rouser — to better understand the fabulous world of fermentation.  Sandor Katz is a food activist who is widely credited with reintroducing fermentation to the US and the UK, calling himself a fermentation revivalist. Tim Spector is a co-founder at ZOE and one of the top 100 most cited scientists in the world. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Intro 00:13 - Topic introduction 02:21 - Quickfire questions 04:10 - Isn’t fermentation niche? 05:05 - What is fermentation? 07:36 - Why did our ancestors ferment their food? 08:54 - How is fermentation preserving food? 12:45 - What are the impacts on our health of eating fermented foods? 16:27 - How to make kimchi 19:00 - What is kefir? 20:25 - Why are fermented foods good for our health 24:19 - Why don’t we have to worry about bacteria in fermented foods? 29:36 - What are the best fermented foods to get started with? 34:16 - Can you purchase fermented foods at stores? 39:26 - 5 tips for people interested in trying fermented foods 42:42 - Summary 44:17 - Listener’s question: What’s the most unusual food that you’ve fermented? 45:16 - Goodbyes 45:24 - Outro Episode transcripts are available here. Follow Sandor: https://www.instagram.com/sandorkraut/ Learn Sandor’s sauerkraut recipe here. Get Sandor’s book here. Follow ZOE on Instagram: https://www.instagram.com/zoe/ This podcast was produced by Fascinate Productions.

Have you ever lost your temper because you were hungry? Feeling short-tempered when you’re overdue a bite to eat is an almost universal experience, with its own adjective - ‘hangry’. If missing just one meal turns you into a grump, you may think that fasting would turn you into the Incredible Hulk. However, new data suggests this might not be the case.  In this daily episode of ZOE Science & Nutrition, Dr Sarah Berry joins Jonathan to answer the question: how does fasting affect your energy and mood? This episode is part of a limited series to celebrate the launch of The Big IF Study: The world’s largest clinical study to discover how intermittent fasting affects our mood, energy and hunger levels. Want to know if intermittent fasting can work for you?  Take part for FREE: joinzoe.com/thebigif Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide This podcast was produced by Fascinate Productions.

Can you make it from lunch to dinner without a snack? Tradition tells us that three meals a day is the right way to eat, but times have changed, and many of us now choose to eat little and often. The debate continues as to which is better.  Today, we discuss new data that could settle this once and for all. In this daily episode of ZOE Science & Nutrition, Jonathan is joined by Dr Sarah Berry to answer the question: should we eat little and often or 3 meals a day? This episode is part of a limited series to celebrate the launch of The Big IF Study: The world’s biggest clinical study to discover how intermittent fasting affects our mood, energy and hunger levels.  Want to know if intermittent fasting can work for you?  Take part in the Big IF Study for FREE: joinzoe.com/thebigif Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide This podcast was produced by Fascinate Productions.

Nowadays, food can be delivered to your door with just a few swipes of your smartphone. The result? Many of us eat more frequently, at any time of the day. And this may have some downsides. New research shows that for our gut bacteria to perform their helpful activities, we may have to embrace the dietary patterns of our ancestors.  In today’s daily episode of ZOE Science & Nutrition, Jonathan is joined by Tim Spector to answer the question: How do gut bacteria repair your gut while fasting? This episode is part of a limited series to celebrate the launch of The Big IF study: The world’s biggest clinical study to discover how intermittent fasting affects our mood, energy and hunger.  Want to know if intermittent fasting can work for you?  TAKE PART for FREE: joinzoe.com/thebigif Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide This podcast was produced by Fascinate Productions.

Food package labels can be complex. With so much information, many of us set a beeline for the calorie number, but there’s more going on in food than just the amount of energy. How much value is there in counting calories, and should you continue? The latest science could make you reconsider.  In today’s daily episode of ZOE Science & Nutrition, Jonathan is joined by Dr Sarah Berry to answer the question: Does calorie counting work? This episode is part of a limited series to celebrate the launch of The Big IF study: The world’s biggest clinical study to discover how intermittent fasting affects our mood, energy and hunger.  Want to know if intermittent fasting can work for you?   TAKE PART for FREE: joinzoe.com/thebigif This podcast was produced by Fascinate Productions.

We’ve all been there at least once, hovering by the fridge and looking for something to graze on just before bed. What you eat after dark can disrupt your sleep and digestion. Yet new evidence suggests that when we snack is less important than what we snack on, so suddenly that midnight snack may not be a guilty pleasure after all.   In today’s daily episode of ZOE Science & Nutrition, Jonathan is joined by Dr Sarah Berry to answer the question: should you avoid late-night snacks? This episode is part of a limited series to celebrate the launch of The Big IF Study: The world’s biggest clinical study to discover how intermittent fasting affects our mood, energy and hunger.  Want to know if intermittent fasting can work for you?  TAKE PART for FREE: joinzoe.com/thebigif Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide This podcast was produced by Fascinate Productions.

Fasting has been shown to improve our metabolism, slow disease and potentially increase our life span. While world religions have practiced fasting for millennia, the trend of fasting has soared in popularity in the last decade.  Not all fasts are made equally and there are a lot of different rules to follow. Some purists argue that you’re only allowed water while fasting others believe there can be more flexibility during your period of abstinence.  In today’s daily episode of ZOE Science & Nutrition, Jonathan is joined by Tim Spector to answer the question: what breaks a fast?  This episode is part of a limited series to celebrate the launch of The Big IF Study: The world’s biggest clinical study to discover how intermittent fasting affects our mood, energy and hunger levels.  Want to know if intermittent fasting can work for you?  Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide TAKE PART for FREE: joinzoe.com/thebigif This podcast was produced by Fascinate Productions.

Where were you in 2015? President Obama was in the White House, The UK was a member of the European Union, and you couldn’t escape Bruno Mars's global smash: Uptown Funk. More importantly, 2015 marked the release of Tim Spector’s first book: The Diet Myth. If you think the world has felt different since 2015, wait until you hear about the advances in nutritional science. Since then, Tim has had a chance to rethink his position on dietary staples like bread, milk, ultra-processed foods and more.  He’s put everything he’s learnt into his new book Food for Life: The New Science of Eating Well.  In this episode, Tim speaks with Jonathan about what he got right, where he went wrong, and what the future holds for the world of nutrition.  Tim Spector is a co-founder at ZOE and one of the world's top 100 most cited scientists. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Intro 00:10 - Topic introduction 02:33 - Quickfire questions 03:19 - Has Tim changed his opinion on anything while writing his new book? 03:55 - Tim’s new book: Food for Life 05:41 - Today’s topic: 5 foods Tim got wrong 06:55 - #1: Bread 10:16 - What has Tim’s opinion changed about bread? 12:23 - #2: Personalization 15:15 - How has Tim’s breakfast changed? 22:05 - #3: Milk 25:04 - Skim milk vs whole milk 27:48 - What kind of milk does Tim have? 29:43 - #4: Mushrooms 32:37 - #5: Ultra-processed foods 40:30 - Summary 42:17 - Will Tim write another book? 42:49 - Goodbyes 42:53 - Outro Pre-order Tim’s book here. Episode transcripts are available here. Check the trial mentioned in today’s episode here.  This podcast was produced by Fascinate Productions.

It seems like every day, someone new mentions intermittent fasting. But what is it, exactly?  There are myriad options — from the 5:2 diet, with two days of extreme calorie restriction each week, to the warrior diet, which involves eating only raw fruit during the day and a mammoth feast at night. Whatever the approach, intermittent fasting involves restricting the window of time when you eat. Supporters evangelise the benefits, promising weight loss, disease prevention, and even life extension.  Currently, the scientific evidence is unclear, but it's an exciting area that may be full of potential.  Today, Jonathan speaks with Gin Stephens, who has had a powerful experience of intermittent fasting transforming her health and weight. He also talks to Tim Spector, who will share what science can tell us about intermittent fasting today —  and, interestingly, how much it can’t, yet. Plus, an exciting announcement about how this is set to change. Gin Stephens is a New York Times bestselling author and podcast host. Tim Spector is a co-founder of ZOE and one of the world's top 100 most cited scientists. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Intro 00:15 - Topic introduction 02:44 - Quickfire questions 04:38 - ZOE’s intermittent fasting study 08:42 - What is intermittent fasting and how it impacted Gin’s life 11:50 - Demystifying intermittent fasting 14:19 - The science of intermittent fasting 23:29 - Starting intermittent fasting 25:29 - What am I allowed to have during intermittent fasting? 30:07 - The first 28 days of “clean” intermittent fasting 32:51 - Intermittent fasting and the microbiome 37:00 - Correlation with circadian rhythms 38:56 - How important is consistency when time-restricted eating? 41:14 - On intermittent fasting & women’s health 43:24 - Summary 44:35 - Goodbyes 44:56 - Outro Episode transcripts are available here. Join us for the World’s Biggest Intermittent Fasting study at joinzoe.com/fasting Follow Gin: https://www.instagram.com/ginstephens Get Gin’s books here. Follow ZOE on Instagram: https://www.instagram.com/zoe/ This podcast was produced by Fascinate Productions.

Diets rich in fiber are associated with good heart health and metabolic wellbeing. This type of diet can do wonders for our gut microbiome. With so many benefits, relatively low cost, and high availability, fiber should be a staple nutrient in our diets — but most of us have a deficiency.   In today’s short episode of ZOE Science & Nutrition, Jonathan and Will ask: If fiber is so good for us, why are we not eating enough of it? Follow ZOE on Instagram: https://www.instagram.com/zoe/   If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program.   Studies referenced in the episode: Read ‘Carbohydrate quality and human health: a series of systematic reviews and meta-analyses’ from The Lancet here This podcast was produced by Fascinate Productions.

Do our blood vessels hold the secret to long life? 60,000 miles long. That’s the length of the tube system inside us that transports blood, oxygen, and nutrients to the cells in our body.  If these tubes fail, the result can be fatal. In some cases, it’s a heart attack. In others, it’s a stroke, where the blood supply to the brain is disrupted, and brain cells are damaged or killed.  Heart attacks and strokes are a major cause of death in developed countries - but we can take action to reduce the risks.  In this episode, Jonathan speaks to a world-renowned physician, scientist, and speaker to gain insights into how looking after this magical pipework could slow down aging.  Dr. William Li is a world-leading specialist in blood vessels and preventative health and the author of countless papers on the topic, who possesses the gift for communicating this complex subject in terms we can all understand. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Intro 00:09 - Topic introduction 01:34 - Quickfire questions 04:17- Why do blood vessels matter? 05:28 - How do blood vessels link to heart health? 09:15 - Elasticity of blood vessels 13:51 - Can we reverse the stiffening and blockage of blood vessels? 19:58 - Does food damage the blood vessels? 24:40 - Does high blood pressure affect blood vessels? 29:36 - How do aging and diet affect blood vessels? 34:16 - Data on reversing blood vessel damage 39:00 - How is aging linked to blood vessel health? 41:53 - Summary 43:05 - Goodbyes 43:21 - Outro Have feedback or a topic you'd like us to cover? Let us know here Follow William: https://twitter.com/drwilliamli Follow ZOE on Instagram: https://www.instagram.com/zoe/ Episode transcripts are available here

Most of us are familiar with the unpleasant feeling of being bloated. It can happen after eating specific foods or when you experience slower bowel movements. Sometimes, it can be a symptom of an underlying health condition.  To take a closer look at issues related to gas and bloating, we’ve invited a special guest this week: superstar gastroenterologist and Zoe’s US Medical Director Will Bulsiewicz. In today’s short episode of ZOE Science & Nutrition, Jonathan and Will ask: what are the main causes of gas bloating and how do we stop it? Follow ZOE on Instagram: https://www.instagram.com/zoe/   Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Studies referenced in the episode: Burden of Gastrointestinal Symptoms in the United States: Results of a Nationally Representative Survey of Over 71,000 Americans + Am J Gastroenterol + here  Abdominal bloating is the most bothersome symptom in irritable bowel syndrome with constipation (IBS-C): a large population-based Internet survey in Japan + Biopsychosoc Med. + here  Sensation of bloating and visible abdominal distension in patients with irritable bowel syndrome + Am J Gastroenterol + here    This podcast was produced by Fascinate Productions.

Our planet is overheating. Human society is creating too much carbon dioxide, stopping the sun’s warmth from escaping back into space. As earth gets hotter, its ice caps are melting, causing sea levels to rise, and submerging entire communities. Floods, droughts, and wildfires are already becoming much more common. Some effects of climate change are now irreversible, but there is still hope, and adjusting what we eat might play a bigger part than you’d imagine. In this episode, Jonathan speaks with a pioneer in science who will help you understand how your eating habits affect the planet, so you can make informed decisions about the foods you eat and how you prepare them. Sarah Bridle is a professor of food climate and society at the University of York in the United Kingdom. She is on the vanguard of a new field, and her research carefully measures the exact effects of the foods we eat on climate change.  Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Intro 00:10 - Topic introduction 01:34 - Quickfire questions 03:14 - Why does climate change matter? 05:40 - Why does food matter for reducing climate change? 07:44 - Understanding how different foods affect the climate 11:32 - Do I have to go vegan to help stop climate change? 13:14 - Are all meats equal in terms of their climate impact? 16:20 - How do by-products of animals impact climate? 17:22 - Carbon footprint of milk alternatives 19:51 - Is a baked potato good for the planet? 21:42 - Other things that impact climate change to consider 23:33 - Food miles vs air miles? 26:48 - Are avocados killing the planet? 28:05 - Avocados’ water consumption 28:44 - Packaging 34:34 - Food waste 35:20 - Can a sustainable diet be affordable? 36:39 - 3 things to do to reduce your impact on climate change 38:58 - Summary 40:22 - Goodbyes 40:49 - Outro Episode transcripts are available here. Follow Sarah: https://twitter.com/sarahbridle Get Sarah’s book here. Follow ZOE on Instagram: https://www.instagram.com/zoe/ This podcast was produced by Fascinate Productions.

Cholesterol in our food has a bad reputation. Many of us think of it as something to try to cut it out of our diet completely.  Yet new research could redeem eggs and other cholesterol-rich foods.  In today’s short episode of ZOE Science and Nutrition, Jonathan and Sarah ask: what happens when you eat high cholesterol foods?  Follow ZOE on Instagram: https://www.instagram.com/zoe/ Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Studies referenced in the episode: Hyperlipidemia as a Risk Factor for Cardiovascular Disease + Prim Care. + here Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations + Current Opinion in Clinical Nutrition and Metabolic Care + here The Role of Omega-3 Fatty Acids in Reverse Cholesterol Transport: A Review + Nutrients + here This podcast was produced by Fascinate Productions.

In today’s world, we increasingly live our lives late into the night. Whether it's work obligations, socializing, or being glued to a screen, we ignore the sun's rise and fall.  But most of us are unaware that a clock is ticking away inside us.  It uses light to keep time and tells us when to sleep and eat. Should we listen? Or is this biological clock simply a relic from a past time? In today’s episode, Jonathan speaks to a leading authority to unravel the latest science that reveals that this body clock, or circadian rhythm, has a dramatic impact on our health, weight, and mental wellbeing: Russell Foster is an Oxford University scientist who has dedicated his life to studying circadian rhythms. He’s a world leader in the field and the author of Lifetime: the new science of the body clock.  Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Intro 00:12 - Topic introduction 01:23 - Quickfire questions 02:30 - What is the biggest myth about our body clock that drives Russell crazy? 03:19 - What are circadian rhythms? 06:41 - Why do they matter to us? 10:32 - How does your body sync its clock? 14:07 - How does the circadian rhythm influence sleep? 15:18 - What happens if we don’t live alongside our circadian rhythms? 21:26 - What should night workers do? 26:45 - Does your circadian rhythm change when going through menopause? 29:42 -Is there a circadian rhythm for our gut? 33:12 - Will it damage our long-term health to continuously be awake by our small children? 35:15 - Summary 36:14 - Goodbyes 36:36 - Outro Episode transcripts are available here. Get Russell’s book here. Follow Russell: https://twitter.com/oxscni Follow ZOE on Instagram: https://www.instagram.com/zoe/ This podcast was produced by Fascinate Productions.

Artificial sweeteners are everywhere. Not only in diet soft drinks but in many foods that you wouldn’t expect. You’ve probably eaten some today without realising. Sweeteners have been around for over a hundred years yet remain the subject of much debate. It's hard to know how they stack up next to the alternatives. In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: are artificial sweeteners worse than sugar? Follow ZOE on Instagram: https://www.instagram.com/zoe/ Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Studies referenced in the episode: Stevia Leaf to Stevia Sweetener: Exploring Its Science, Benefits, and Future Potential from The Journal of Nutrition here Chronic Intake of Commercial Sweeteners Induces Changes in Feeding Behavior and Signaling Pathways Related to the Control of Appetite in BALB/c Mice from Biomed Res Int  here This podcast was produced by Fascinate Productions.

Kanchan Koya grew up in a house filled with wonderful fragrances from the spices simmering on her grandmother’s stove. In India, it was a common belief that spices were more than just pleasant tastes. Ancient wisdom said they had medicinal properties, and it was common for household medicine cabinets to store dried spices, not pills. Kanchan grew up to become a molecular biologist, studying in the US at Harvard Medical School. When her lab began to investigate turmeric’s healing properties, the ancient wisdom from her childhood met the scientific inquiry of her adult life - beginning a lifelong obsession with the health benefits of spice.    In today’s episode, Kanchan and regular guest Tim Spector help us understand whether there is any scientific evidence to support the health benefits of spices, the easiest way to add spice to our diet, and which ones to choose. Kanchan Koya is the founder of SpiceSpiceBaby and The Radical Vitality Podcast with a Ph.D. in Biomedicine from Harvard University and training from the Institute of Integrative Nutrition. Tim Spector is a co-founder at ZOE and one of the top 100 most cited scientists in the world. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Intro 00:10 - Topic introduction 01:19 - Quickfire questions 02:17 - What is a spice 04:23 - How did Kanchan’s passion for spices begin? 06:56 - What do we know about how spices affect our health? 12:16 - The latest science on spices 17:07 - Which spices are best? 24:46 - How to start using spices? 27:56 - Hacks to start using spices for the best health benefits possible 30:55 - Quality of spices  35:45 - Storage of spices 36:53 - Summary 37:53 - Goodbyes 38:47 - Outro Episode transcripts are available here. Read ZOE’s PREDICT Studies here. Know more about the 5 spices you should embrace here. Follow Kanchan: https://www.instagram.com/chiefspicemama Follow ZOE on Instagram: https://www.instagram.com/zoe/ This podcast was produced by Fascinate Productions.

Vegan diets are increasingly popular. As more of us reduce our animal product consumption, countless new meat and dairy alternatives appear on our supermarket shelves. Manufacturers market these products as healthy options (unsurprisingly), but perhaps we shouldn’t be so quick to trust them…  In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: are meat and dairy alternatives healthier than their animal-based counterparts? Follow ZOE on Instagram:  https://www.instagram.com/zoe/   Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Studies referenced in today's episode: How well do plant based alternatives fare nutritionally compared to cow’s milk? here Risks of ischaemic heart disease and stroke in meat eaters, fish eaters, and vegetarians over 18 years of follow-up here This podcast was produced by Fascinate Productions

We’ve all felt the effects of food on our mood, so it would stand to reason that dietary intervention for mental health would be well studied and a regularly deployed treatment.  But this is far from reality, as historically, psychiatry was only concerned with what happened from the neck up. In today’s episode, Jonathan is joined by Felice Jacka, Professor of Nutritional Psychiatry and Director of the Food & Mood Centre at Deakin University. Felice was the driving force behind the landmark study to determine if dietary intervention could help treat the symptoms of moderate to severe depression.  With her help, we dive into what the science suggests regarding the relationship between food and our mental health and what foods we can eat to improve it.  Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Intro 00:09 - Jonathan’s introduction 01:28 - Quick-fire questions 02:08 - What do we mean when we talk about 'mood'? 03:40 - Is it true that we're much more focused on mental health?  05:11 - How do we think about the relationship between our bodies and our mind today? 07:01 - Felice’s journey into psychiatry  08:24 - PHD looking into the relationship between diet and mental health 11:44 - The SMILEs Trial 13:22 - How much did diet affect the participants in the study? 15:40 - How long does it take to see results? 16:40 - What role does body weight have in this debate? 17:22 - How important is it that we focus on the quality of our diet over calories?  18:20 - What is the gut-brain axis and the microbiota gut-brain axis? 19:12 - Gut disorders and mental health issues closely related 21:25 - The effects of gut bacteria on the brain 21:58 - What is orthorexia and how is that linked to anxiety? 23:16 - Is there a risk with using diet to treat mental illness? 24:20 - What do healthy diets from across the world have in common? 25:52 - Foods to eat more of or less of to improve mood 27:24 - Diversity in diet 29:12 - Effects of diet on the menopause 32:10 - How does our mental health affect how we eat? 33:20 - What part does the industrialized food system have to play on a social level? 34:14 - How ultra-processed foods impact us 37:06 - Summary Episode transcripts are available here. Visit The Food and Mood Centre’s website for more information on Deakin University’s world-leading, multi-disciplinary research: https://foodandmoodcentre.com.au/ Read Felice’s SMILEs Trail here. Follow ZOE on Instagram: https://www.instagram.com/zoe/ This podcast was produced by Fascinate Productions.

A recent study claims that eating a hotdog reduces life expectancy by 38 minutes, and eating salmon could extend it by 70 minutes. At face value, this data implies you can eat your way to immortality. Taken with a pinch of salt, it suggests you can offset the harm from poor dietary choices. But does food really work this way? In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: can you reverse the effects of a bad diet?    Follow ZOE on Instagram: https://www.instagram.com/zoe/   Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Studies referenced in today's episode: Estimating impact of food choices on life expectancy: A modelling study available here Small targeted dietary changes can yield substantial gains for human health and the environment available here This podcast was produced by Fascinate Productions

Biochemist Jessie Inchauspe heads into work one morning at a genetics lab in California. During the morning meeting, management offer staff the chance to self-test a new medical device. Jessie accepts.  She couldn’t have known this device would take her on a journey of discovery to reshape her health and help countless others do the same.   The device was a continuous blood sugar monitor, and it was this, combined with her academic background, and a remarkable willingness to use herself as a lab rat, that began a journey of discovery into how blood sugar affects our health.  In today’s episode, Jonathan is joined by two leading experts on the topic: Jessie Inchauspe is a biochemist, bestselling author, and founder of the Glucose Goddess movement who’s helped hundreds of thousands of people improve their health by making cutting-edge science accessible. Dr. Sarah Berry is one of the world's leading experts on human nutrition, who has personally run over 20 randomized clinical trials looking at how humans respond to different fats. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Intro 00:10 - Topic introduction 01:28 - Quickfire questions 02:39 - What is blood sugar? 03:29 - Why do we have blood sugar? 05:25 - Blood sugar monitoring 07:30 - How does blood sugar affect our health? 09:12 - Do we want a flat blood sugar? 14:03 - Blood sugar responses and menopause 19:20 - Personalization in blood glucose responses 23:17 - Actionable advice to better control your blood sugar 23:55 - Food ordering 28:30 - Vinegar and blood sugar 34:15 - What foods should I eat to control blood glucose spikes? 37:39 - Blood glucose & exercise 40:02 - Summary 41:45 - Listener question 43:03 - Goodbyes 43:17 - Outro Episode transcripts are available here. Buy Jessie’s book here. Read ZOE’s PREDICT Studies here. Follow Jessie: https://www.instagram.com/glucosegoddess Follow ZOE on Instagram: https://www.instagram.com/zoe/ This podcast was produced by Fascinate Productions.

If you're confused about the health effects of fats, you are not alone. You've probably read the headlines - fats are killing us! Then found claims they’re actually healthy in the same publication the following week. Saturated fats have been touted as the worst of all.  While there’s ambiguity around other fat sources, saturated fats are universally demonized. But are they really the super villain we've been led to believe?   Find out in this week’s episode.  Follow ZOE on Instagram: https://www.instagram.com/zoe/ Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide This podcast was produced by Fascinate Productions.

Keto has been promoted as a magic bullet for weight loss by its supporters and slammed as dangerous by its opponents. It's no surprise - completely removing almost all carbohydrates is not what most people consider ‘a balanced diet’. With carbs off the table, Keto diets involve a dramatically increased fat intake. At the same time, drastically reducing carbs means starving our gut microbes of the fiber that feeds them.  Nonetheless, doctors prescribe keto diets to treat people with severe diabetes and see dramatic improvements, and many healthy people swear by keto for weight loss. On top of this, removing carbohydrates prevents blood sugar spikes and crashes linked to inflammation and disease.  In today’s episode, Jonathan speaks to a leading nutritional researcher to understand whether or not keto diets are a crazy fad: Christopher Gardner is a professor at Stanford University and a member of ZOE’s scientific advisory board who’s produced a clinical trial of keto diets, published in the American Journal of Clinical Nutrition. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Intro 00:10 - Topic introduction 01:38 - Quick-fire questions 05:20 - What is a ketogenic diet? How does it work? 08:34 - Why have people become interested in keto? 10:16 - To promote ketosis, how low-carb should a diet be? 11:46 - Why are randomized trials so important? 14:37 - Christopher’s study 18:46 - What is a Mediterranean diet? 21:31 - Study results 25:33 - How sustainable is a keto diet? 31:22 - How strictly should you follow the keto diet? 32:47 - Diabetes and keto 35:36 - Keto’s impact on the microbiome 37:57 - Is there a long-term impact on the ability to process carbs? 39:51 - Summary 41:40 - Listener’s question 42:12 - Goodbyes 42:32 - Outro Episode transcripts are available here. Read Chris’ Study here. Follow Chris: https://twitter.com/GardnerPhD Follow ZOE on Instagram: https://www.instagram.com/zoe/ This podcast was produced by Fascinate Productions.

The word ‘processed’ has become synonymous with being unhealthy. The mainstream media encourages us to detox from processed food or offers us ‘10 easy ways’ to stop eating it.  But nearly everything we consume has undergone some type of processing. In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: If most of what we eat is processed, can it really be that unhealthy for us?  Follow ZOE on Instagram: https://www.instagram.com/zoe/ Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide This podcast was produced by Fascinate Productions.

We’re excited for you to hear our NEW bitesize podcast: ZOE Shorts. Some of you requested some short-form episodes, so we delivered! In between the longer episodes, Jonathan teams up with world-leading nutrition researcher and podcast regular Dr Sarah Berry to tackle one hot topic from nutrition science in just 15 minutes. From saturated fats to vitamins, time-restricted eating and much more, find out the history, the different sides of the argument and, of course, hear what the latest science says from ZOE Science and Nutrition. Think of this podcast as a convenient, healthy snack: easy to consume but keeping you full throughout the day with bitesize nutrition advice and entertainment! Follow ZOE on Instagram: https://www.instagram.com/zoe/ If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program. This podcast was produced by Fascinate Productions.

From blueberries to salmon, kale to acai, it seems like anything and everything can be classed as a superfood these days. Supposedly they can prevent cancer, reduce inflammation, and even help you live longer… In today’s short episode of ZOE Science and Nutrition, Jonathan and Sarah look at the history of superfoods and ask: are some foods really more ‘super’ than others? Or is this just another marketing ploy? Follow ZOE on Instagram: https://www.instagram.com/zoe/ Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide 10% off your personalised nutrition program. This podcast was produced by Fascinate Productions.

It’s a biological process that we need to stay alive. Yet too much of it leads to disease and a shorter life.  Inflammation is the immune system’s response to an outside event it thinks is dangerous. This stimulus could be an injury, like falling off your bike or an infection by a virus or bacteria. But inflammation can also be triggered by our food in the hours after we eat.  But if this natural process is required to protect us from infections and injuries, why is inflammation usually cast in a negative light? Is there something behind this, or is the idea that inflammation is bad a lie, designed to sell magic potions with dubious evidence?  In today’s episode, Jonathan speaks to two show regulars to unravel all the information about inflammation: Dr. Sarah Berry is one of the world's leading experts on human nutrition, who has personally run over 20 randomized clinical trials looking at how humans respond to different fats. Tim Spector is a co-founder at ZOE and one of the top 100 most cited scientists in the world. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Intro 00:09 - Topic Introduction 02:30 - Quickfire questions 04:27 - What is inflammation, why does it happen, and why it’s not always bad 10:38 - How is diet related to inflammation? 14:15 - Microbiome and inflammation 19:31 - What does prolonged inflammation do to your health? 23:06 - Can inflammation affect our weight? 25:24 - How does inflammation affect aging and menopause? 29:21 - How do we reduce our dietary inflammation? 33:26 - Should we exclude foods to reduce inflammation? 37:06 - Summary 38:49 - Goodbyes 38:52 - Outro Episode transcripts are available here. Follow Sarah: https://twitter.com/saraheeberry Follow Tim: https://twitter.com/timspector Follow ZOE on Instagram: https://www.instagram.com/zoe/ This podcast was produced by Fascinate Productions

It’s no exaggeration to say that bread shaped modern humanity - it was the cultivation of wheat for flour that transformed our ancestors from hunter-gatherers to city dwellers.  Today, millions of us start the day with a slice of toast, and most lunches in the US and UK are wrapped in a slice of bread or a burger bun as a cheap, flexible, and delicious energy source. But modern industrial processes designed to reduce the time and cost of baking mean today’s bread would be unrecognizable to our ancestors.   Today’s bread tastes good but has lost most of its nutritional content. With most of its fiber gone, and no time for bacteria to work its fermenting magic, bread has become a simple starch, rapidly turned into sugar in our blood and offering little to support our gut bacteria. For this reason, bread is increasingly demonized as an evil carb. In today’s episode, Jonathan speaks to two authorities on the subject to ask: Can bread can ever be healthy? Vanessa Kimbel is a specialist in personalised bread and her doctorate in nutrition & digestabilty of bread is in Baking as Lifestyle Medicine & preventative healthcare. Tim Spector is a co-founder at ZOE and one of the top 100 most cited scientists in the world. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Intro 00:09 - Topic introduction 02:14 - Quickfire questions 04:08 - Why bread matters 05:23 - Is bread empty calories? 08:46 - What is bread? 11:30 - What is bran? 12:16 - The difference between the types of grains 14:19 - What is the impact of bread on our microbes? 17:03 - What should you look for in bread? 18:50 - What sort of bread should you look for? 20:10 - Supermarket bread is not fresh! 20:42 - On gluten intolerance 23:11 - How should we think about sourdough? 32:29 - How to know whether sourdough is real or fake? 35:47 - Practical advice on how to choose bread 38:54 - Summary 40:43 - Goodbyes 40:55 - Outro Episode transcripts are available here. Follow Vanessa: https://www.instagram.com/vanessakimbell/ Follow Tim: https://twitter.com/timspector Follow ZOE on Instagram: https://www.instagram.com/zoe/ This podcast was produced by Fascinate Productions.

Coffee’s earliest consumption dates back millennia when the tribesmen of Ethiopia used its ground-up berries to help aid concentration during prayer.  Arriving in Europe in the 17th century, Coffee quickly began to replace beer and wine as a favourite breakfast drink.  In the 20th century, coffee was blamed for high blood pressure and heart attacks, and more recently linked to a rising epidemic of poor sleep.  None of this has prevented coffee’s relentless rise. Over 2 billion cups of the stuff are drunk each day.  So, is coffee a guilty treat as many of us suspect? Or is it a health drink feeding your good gut bacteria?  In this episode, Jonathan speaks with James Hoffmann and Tim Spector to find out. They discuss how coffee affects your gut bacteria, your hormones and your heart, whether decaffeinated coffee is healthy, and discover some of coffee’s most surprising side effects – which could come in handy if you find yourself in the jungle. James Hoffmann is a leading coffee expert and author of the World Atlas of Coffee and co-founder & chairman of the Square Mile Coffee Roasters. Tim Spector is a co-founder at ZOE and one of the top 100 most cited scientists in the world. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Intro 00:11 - Topic introduction  01:54 - Quickfire questions 03:30 - What is coffee and why are we willing to spend money on it? 04:51 - Views on coffee 08:07 - Health properties of coffee 10:24 - How is coffee made? 14:32 - Quantities of caffeine in beverages  16:12 - How important is fermentation for coffee flavor? 17:20 - What does the fermentation stage look like? 19:51 - Fiber & coffee 24:00 - Effects of coffee 24:54 - How much is too much coffee? 26:39 - What time is the best to drink coffee? 30:32 - What is decaf and is it safe? 34:03 - Does James drink decaf? 34:44 - Is decaf as healthy as caffeinated coffee? 36:01 - Does coffee quality matter? 37:00 - James' coffee preference 38:15 - Health side effects of coffee 40:25 - Is it healthy to mix coffee with milk? 42:48 - James' opinion on coffee with milk 44:31 - Summary 46:39 - Instagram question: Does coffee dehydrate you?  47:00 - Goodbyes 47:17 - Outro Episode transcripts are available here. Follow James: https://www.instagram.com/jimseven/ Follow Tim: https://twitter.com/timspector Follow ZOE on Instagram: https://www.instagram.com/zoe/ This podcast was produced by Fascinate Productions

You may have heard there are bugs in your gut. But do they matter?  Today, the evidence shows the answer is a resounding yes. This ecosystem of tiny microbes living in our bodies is one of the most exciting areas in medical research, linked to everything from metabolic to mental health. So while many of us have heard that gut health is essential, few of us understand why and what we should do to support our gut bacteria. In this episode, Jonathan speaks with Will Bulsiewicz to find out when our microbiome begins to form, the most effective ways to support our gut health, and the role these gut bacteria play in controlling our weight. Will Bulsiewicz is a board-certified gastroenterologist, and New York Times bestselling author of the microbiome book Fiber Fueled. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Intro 00:11 - Topic introduction 01:29 - Quickfire questions  02:55 - What is the microbiome? 08:51 - The role of the microbiome? 11:52 - The microbiome as an organ? 17:01 - Why does the microbiome matter? 21:01 - How does the microbiome affect our metabolism and weight? 24:12 - Do we have a microbiome before we are born? How does it develop? 32:44 - What can you do to improve your gut health? 35:55 - Analyzing the microbiome to know more about your relationships  39:24 - 3 health tips to improve our microbiomes  41:42 - Summary 44:40 - Outro Episode transcripts are available here. Follow Will: https://www.instagram.com/theguthealthmd/ Follow ZOE on Instagram: https://www.instagram.com/zoe/ This podcast was produced by Fascinate Productions.

Today we’re talking about fat, a delicious component of our food with a terrible reputation.   Fats have been broadly associated with weight gain and heart disease until recently. A mountain of new scientific evidence suggests this is wrong and that it's not as simple as ‘all fat is bad’. Indeed, eating more healthy fat might actually reduce heart disease for many people.   In today’s episode, Jonathan speaks to Dr Sarah Berry to learn about what science tells us today, whether it is possible to lose weight on a high-fat diet, what oils we should be cooking with, and the different types of fats. Dr. Sarah Berry is one of the world's leading experts on human nutrition, who has personally run over 20 randomised clinical trials looking at how humans respond to different fats. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Intro 02:50 - Episode Start 03:08 - Quickfire round 04:54 - Can fat ever be healthy? 08:53 - Is it possible to put on weight if you’re on a low-fat diet? 10:50 - Food accessibility & bioaccessibility 13:22 - Understanding the caloric data of fats 19:25 - Fats’ relationship with cholesterol 23:40 - Food labels aren't necessarily helpful 27:45 - What are the best oils to cook with? 33:04 - Are there any dangers of cooking with oil? 37:43 - Are eggs safe? 38:56 - Is fish good for you? 42:26 - Summary 45:59 - Goodbyes  46:28 - Outro Episode transcripts are available here. Follow Sarah: https://twitter.com/saraheeberry Follow ZOE on Instagram: https://www.instagram.com/zoe/ This podcast was produced by Fascinate Productions.

Our transformation into coach potatoes happened in the blink of an eye. Only 100 years ago, most people relied on manual work to make their living.  Today, things are different. Many of us live our lives in front of a screen. Online shopping and remote work mean some of us don’t need to leave the house at all. So how bad is this for us?  The answer is now clear: Low levels of physical activity lead to an increased risk of disease and a lower quality of life in older age. However, when we come to the question of what sort of exercise you should be doing, how often, and how much it contributes to weight loss, the answers might surprise you. In today’s episode, Jonathan speaks to a Human Physiologist to learn about the interactions between diet and exercise and their impact on human health: Dr. Javier Gonzalez is an associate professor of Human Physiology at the University of Bath and also a technical advisor to the athletes in the INEOS Tour de France cycling team. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Intro 02:00 - Episode start: quickfire round 03:45 - Why does exercise matter? 04:42 - How much exercise do you need to see health benefits?  05:40 - Defining exercise 08:16 - How much walking to do to see health benefits? 09:03 - What is cardio training & strength training? 10:41 - Differences between cardio and strength training 12:18 - Importance of strength training 15:28 - Is exercise or nutrition more important for weight loss? 18:03 - Dr. Javier’s research on fasting & exercise 22:16 - Should we exercise in a fasted state? 25:26 - Fasting and bone health 26:35 - What can we learn from professional athletes? 28:03 - How does glycogen get produced? 31:55 - How does exercise relate to gut health? 33:09 - What we should eat to benefit from exercise 35:40 - How to think about protein intake 37:26 - How should non-athletes think about food to complement their exercise 40:51 - Personalization & differences between men & women 43:57 - How important is exercising for menopausal women? 45:56 - Summary 51:42 - Goodbyes 51:53 - Outro Episode transcripts are available here. Follow Javier: https://twitter.com/gonzalez_jt Follow ZOE on Instagram: https://www.instagram.com/zoe/ This podcast was produced by Fascinate Productions.

There's a condition that leads to an increased risk of heart disease, dementia, and early death that's been affecting people for as long as they've existed. The many symptoms can severely impact quality of life - ranging from headaches and memory problems to anxiety and weight gain.  This condition affects more than half of the world's population, but unbelievably its rarely discussed and the scientific research that exists on it is limited.  It's called menopause, and it affects 1.2 billion women worldwide. It's not a disease, but the effects can be just as serious for some women. Jonathan talks to the British doctor who's working to educate us about menopause and bring the discussion on the topic into the mainstream. Dr Louise Newson is a GP, menopause specialist and founder of the Newson Health Menopause & Wellbeing Center. Director of the Balance Menopause App and the non-profit Newson Health Research and Education. Founder of The Menopause Charity. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Intro 00:09 - Jonathan Intro 01:11 - Episode start 01:24 - What is menopause and why is it important for Dr Louise 04:17 - Being hormone-deficient is bleak 07:27 - The overall scale of menopause 12:41 - What is HRT? 17:24 - How little menopause is talked about 19:30 - Dr Louise’s push for menopause understanding & education 23:02 -What’s the accurate test for perimenopause? 28:10 - Understanding hormone deficiency symptoms 31:58 - What else can you do besides HRT: Nutrition considerations 41:09 - Does your body shape change while menopausal? 41:55 - Summary 44:06 - Goodbyes 44:31 - Outro Episode transcripts can be found here. Dr Louise’s non-profit organisation about improving and understanding women’s hormone health: https://www.nhmenopausesociety.org Check Dr Louise’s app on perimenopause and menopause: https://www.balance-menopause.com Follow Louise: https://twitter.com/drlouisenewson Follow ZOE on Instagram: https://www.instagram.com/zoe/ This podcast was produced by Fascinate Productions.

For many of us, it's a ritual to help us wind down after a long day, an excuse to catch up with friends, or a lubricant to an awkward social situation. Alcohol can be delicious, but our relationship with it is often complicated.  Good times with friends aren’t without sacrifice, and many of us feel the morning after impact of a few too many drinks. For an unfortunate minority, alcohol can lead to addiction and even death.  What we want to know is, can alcohol ever be healthy? Is any amount of alcohol a sure path to an early grave, or could a glass of red wine be the best thing for your heart health? This episode examines these contradictions to see what the science says.  Jonathan speaks to two leading scientists to better understand the effects of alcohol: Tim Spector - scientific co-founder at Zoe and one of the top 100 most cited scientists in the world Dr. Sarah Berry - one of the world's leading experts in human nutrition, with over 30 randomised human clinical trials to her name Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Intro 00:10 - Jonathan’s introduction 01:25 - Episode start 01:45 - Tim’s favourite alcohol 02:24 - Is red wine healthy? 04:56 - How does alcohol relate to our microbiomes? 08:41 - What’s the cause of alcohol's positive effects? 11:16 - The importance of the amount of alcohol consumed 15:47 - Understanding the adverse effects of alcohol 17:48 - Why do hangovers get worse with age? 21:41 - Does alcohol influence weight? 24:48 - Alcoholic beers vs non-alcoholic beers in relation to sugar 28:34 - Avoid alcohol if you have these conditions! 29:54 - How does fermentation of beer differ from kombucha? 32:21 - Organic and natural wine 35:10 - Summary 38:03 - Outro Follow Sarah: https://twitter.com/saraheeberry Follow Tim: https://twitter.com/timspector Follow ZOE on Instagram: https://www.instagram.com/zoe/ This podcast was produced by Fascinate Productions.

This plant has been used by human beings for thousands of years with samples found in 5000-year-old pottery discovered in the upper Amazon. The Mayans considered it a gift from the gods and used it in their sacred ceremonies, where it was believed to have mystical healing powers. For the Aztecs, it was worth more than gold and given to their victorious warriors.  We are talking, of course, about chocolate. Even though our relationship with chocolate spans thousands of years we still can’t agree about it. It seems obvious that something so delicious must be bad for us. Can there be any truth to the claims that chocolate can improve our mood, our health and even our libido?  Jonathan speaks to Professor Tim Spector, one of the world's top 100 most cited scientists and author of the diet myth, and Spencer Hyman, one of the world’s leading chocolate experts and founder of the craft chocolate business Cocoa Runners.  Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Intro 00:10 - Jonathan’s introduction 01:19 - Lighting round questions, with true/false answers 05:49 - Why certain chocolates might be good 06:34 - What is fermentation?  09:54 - Which kinds of chocolates are good or bad for you? 12:14 - How to figure out the differences in chocolates  14:12 - Why is are chocolates classified the way they are 16:20 - Considerations about dark chocolate 20:38 - Personalized responses to chocolate 23:39 - On chocolate addiction 24:55 - How to taste chocolate 28:10 - Is smell an indicator as to what happens in our microbiomes? 31:52 - 3 things you should know when buying chocolate 33:17 - Description of chocolate in nature 37:15 - Sugar in chocolate 40:29 - Is fruit and nut milk chocolate healthier than dark chocolate? 41:27 - How much chocolate do you need for it to be beneficial? 42:59 - Should I watch out for lecithins in chocolate? 44:52 - Is eating half a bar of chocolate before bed a bad idea? 46:24 - Goodbyes & Outro Follow ZOE on Instagram: https://www.instagram.com/zoe/ This podcast was produced by Fascinate Productions.

1 in 5 people suffer from food intolerances, a figure that’s growing each year. As a result, people are eating increasingly restricted diets, removing dairy, gluten and many other foods from their plates. Unfortunately, they end up eating highly processed foods that damage their gut microbiome and lead to long-term health problems. Even with food restrictions, many people see limited improvements in their symptoms. The whole topic of intolerance is full of pseudoscience, dubious blood tests, and miracle cures. However, in the last few years, we have seen a revolution in our understanding, with gut bacteria now the stars of the show. This new understanding has profound implications for how we should treat our food intolerances.  Today we’ll focus on what the latest science says. Jonathan is joined by Will Bulsiewicz, board-certified gastroenterologist, New York Times best-selling author and ZOE's science board member, whose latest book is all about food intolerance. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Intro 00:09 - Jonathan’s introduction 01:29 - Quick-fire questions 03:43 - What are food allergies and intolerances? 10:33 - The rise of food allergies and intolerances  14:38 - Training your microbes 17:13 - How do I know if I have a food intolerance?  19:37 - The difficulty of managing your diet and reintroducing foods 21:26 - Can you fix these food intolerances? 23:01 - The counter-intuitive approach to improving allergies and intolerances 24:54 - What can parents do to prevent allergies in their children? 25:39 - How do FODMAPs relate to the step by step exposure concept? 26:26 - What is a FODMAP?  27:34 - FODMAP examples 27:59 - FODMAP intolerance considerations 29:43 - Celiac disease tests 30:36 - Can FODMAPs tolerance be increased? 31:40 - What is histamine intolerance and what can you do about it? 40:15 - Summary 44:22 - Goodbyes 44:34 - Outro Read Will Bulsiewicz’s cookbook, “Fiber Fueled: The Plant-Based Gut Health Program for Losing Weight, Restoring Your Health, and Optimizing Your Microbiome” in all major bookstores. Follow ZOE on Instagram: https://www.instagram.com/zoe/ This podcast was produced by Fascinate Productions.

Welcome to the brand-new podcast from ZOE, the people behind the world's largest scale nutrition study. ZOE Science & Nutrition is the podcast where the world’s top scientists explain the latest health, nutrition, and gut health research in terms we can all understand. So join us every other Thursday on this journey of scientific discovery! Scientists featured in this trailer: Will Bulsiewicz & Tim Spector OBE. Follow ZOE on Instagram: https://www.instagram.com/zoe/