ZOE Science & Nutrition

ZOE

About

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

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122 episodes

5 things you can do now to reduce dementia risk | Professor Claire Steves

How soon should we start taking our dementia risk seriously? In today’s episode of ZOE Science & Nutrition, Jonathan is joined by Prof. Claire Steves to 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. If you want to uncover the right foods for body, head to zoe.com/podcast https://zoe.com/podcast, and get 10% off your personalized nutrition program. Get the FREE ZOE gut health guide — download here https://zoe.com/gutguide Follow ZOE on Instagram https://www.instagram.com/zoe. 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: __ __ Find our top 10 tips for healthier living: Download our FREE guide https://zoe.com/freeguide. Are you interested in a specific aspect of dementia? Email us at podcast@joinzoe.com, and we’ll do our best to cover it. Episode transcripts are available here https://joinzoe.com/learn/category/nutrition/podcast.

53m
Mar 28
Three ways to prevent diabetes with Professor Naveed Sattar

In today’s episode, we’re talking about a disease so widespread that it touches nearly every family in some way: type 2 diabetes. It’s not just a health issue, it's a rapidly expanding crisis. And many people don’t know that they have it.  In the U.S. alone, 100 million people have prediabetes, and more than 37 million have type 2 diabetes, a chronic condition with life-altering effects. Prof. Naveed Sattar joins us to shed light on preventing, treating, and potentially reversing type 2 diabetes.  Naveed is a medical doctor and Professor of Metabolic Medicine at the Institute of Cardiovascular & Medical Sciences at the University of Glasgow. He’s one of the world’s top 1% most cited clinical scientists, and he’s worked on many clinical trials of lifestyle changes and drugs to prevent and manage diabetes.  Learn your diabetes risk score: If you’re in the U.K. click here https://www.diabetes.org.uk/diabetes-the-basics/types-of-diabetes/type-2/diabetes-risk-factors.  If you’re in the U.S. click here https://www.cdc.gov/diabetes/takethetest/. Get the FREE ZOE gut health guide — download here https://zoe.com/gutguide Follow ZOE on Instagram https://www.instagram.com/zoe/ 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:  __ __ 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 https://joinzoe.com/learn/category/podcasts.

54m
Mar 21
The truth about SIBO with Dr. Will Bulsiewicz

Do you know what SIBO is and how it could be affecting your health? In today’s episode, Jonathan and Dr. Will Bulsiewicz dive into the world of small intestinal bacterial overgrowth (SIBO), a condition that may underlie common health issues ranging from irritable bowel syndrome to brain fog.  Together, they tackle myths and share insights into SIBO diagnosis and treatment. Could rebalancing your gut microbiome be the answer you've been searching for? Dr. Will Bulsiewicz is board-certified in internal medicine and gastroenterology. He’s also a bestselling author. Dr. B has won multiple awards and distinctions for his work as a clinician.  If you want to uncover the right foods for body, head to joinzoe.com/podcast http://joinzoe.com/podcast, and get 10% off your personalized nutrition program. ZOE's FREE gut health guide - download it here https://joinzoe.com/gutguide. Follow ZOE on Instagram https://www.instagram.com/zoe/. 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 https://www.nature.com/articles/s41467-023-40553-x from Our earlier podcast on the low-FODMAP diet https://zoe.com/learn/podcast-low-fodmap-diet  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 https://joinzoe.com/learn/category/nutrition/podcast.

26m
Mar 14
Fitness routines for menopause with Dr. Stacy Sims - exercise for every stage

Are you navigating the twists and turns of perimenopause and beyond? Traditional exercise advice often misses the mark for women in this phase, mostly because its source is research focused on men.  In today’s episode, we're joined by the acclaimed Dr. Stacy Sims, a leading expert on women's exercise science. Stacy delves into how menopause affects our exercise responses, and she offers strategies to adapt your fitness routine for optimal health during and after menopause. Ready to transform your approach to health and fitness? Tune in for expert insights and actionable tips. Dr. Stacy Sims https://www.drstacysims.com/about-stacy 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. Follow Dr. Stacy Sims on Instagram https://www.instagram.com/drstacysims/?hl=en, and find her podcasts here https://www.drstacysims.com/media.  If you want to uncover the right foods for body, head to zoe.com/podcast https://zoe.com/podcast, and get 10% off your personalized nutrition program. Follow ZOE on Instagram https://www.instagram.com/zoe/.  Get the FREE ZOE gut health guide — download here https://zoe.com/gutguide 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 https://www.haileyhappensfitness.com/ Les Mills https://www.lesmills.com/uk/ Train with Joan https://www.trainwithjoanofficial.com/ AND THESE BOOKS BY DR. STACY SIMS: Next Level https://www.amazon.co.uk/Next-Level-Kicking-Crushing-Menopause/dp/0593233158  Roar https://www.amazon.co.uk/ROAR-Fitness-Physiology-Optimum-Performance-ebook/dp/B01AC5JFR6 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 https://zoe.com/learn/category/podcasts.

1h 1m
Mar 07
Coffee's hidden health benefits with James Hoffmann & Professor Tim Spector

Many of us love coffee, but we may not be aware of its health benefits. If you thought coffee was just a caffeine kick, think again. In today's episode, Jonathan, Prof. Tim Spector, and 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.  If you want to uncover the right foods for body, head to zoe.com/podcast https://zoe.com/podcast, and get 10% off your personalized nutrition program. Find top tips for gut health from ZOE Science and Nutrition — download our FREE gut guide https://zoe.com/gutguide.  Follow ZOE on Instagram https://www.instagram.com/zoe/. 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:  https://www.amazon.co.uk/make-best-coffee-James-Hoffmann/dp/1784727245 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: https://www.youtube.com/watch?v=IszQ2JR3Olc 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 https://zoe.com/learn/category/podcasts.

1h 9m
Feb 29
9 longevity practices: Secrets from the blue zones with Dan Buettner

Do you want to live to 100? Dietary patterns, community, environment, and stress management play pivotal roles in longevity. 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 https://danbuettner.com/ is an American fellow and 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 , his latest book on nutrition and health. If you want to uncover the right foods for body, head to zoe.com/podcast https://zoe.com/podcast, and get 10% off your personalized nutrition program. Gut health tips from ZOE Science & Nutrition: Download our FREE gut guide https://zoe.com/gutguide. Follow ZOE on Instagram https://www.instagram.com/zoe/. 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 https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0268689from Books and series from Dan Buettner: https://www.amazon.co.uk/Blue-Zones-Challenge-Healthier-Happier/dp/1426221940 https://www.amazon.co.uk/Complete-Blue-Zones-Lessons-Healthiest/dp/1426223471/ref=asc_df_1426223471/?tag=googshopuk-21&linkCode=df0&hvadid=641600035185&hvpos=&hvnetw=g&hvrand=2026792906814807380&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9045466&hvtargid=pla-1933612307266&psc=1&mcid=73591b05553330d18b6e56233731f9a2&th=1&psc=1

1h 2m
Feb 22
The surprising truth about histamine intolerance

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 bestselling author of the microbiome book . If you want to uncover the right foods for body, head to zoe.com/podcast https://zoe.com/podcast, and get 10% off your personalized nutrition program. Also, find top tips for gut health from ZOE Science & Nutrition: Download our FREE gut guide https://zoe.com/gutguide. Follow ZOE on Instagram https://www.instagram.com/zoe/. Mentioned in today’s episode:  __ __ 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. Episode transcripts are available here https://joinzoe.com/learn/category/podcasts.

31m
Feb 15
Beat stress with science: 4 key techniques for stress relief

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 https://drchatterjee.com/ 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 — has had over 200 million listens to date and is listened to and watched by over 8 million people every month.   If you want to uncover the right foods for body, head to zoe.com/podcast https://zoe.com/podcast, and get 10% off your personalized nutrition program. Find 10 tips for a healthier life from ZOE Science & Nutrition — download our FREE guide https://zoe.com/freeguide. Follow ZOE on Instagram https://www.instagram.com/zoe/. 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 https://pubmed.ncbi.nlm.nih.gov/34752649/ from Fogg Behavior Model https://behaviormodel.org/from https://drchatterjee.com/the-stress-solution/ and https://drchatterjee.com/feel-better-in-5/ by Dr. Rangan Chatterjee Episode transcripts are available here https://joinzoe.com/learn/category/nutrition/podcast. 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. 

1h 0m
Feb 08
Mushrooms as medicine: Uncovering the health secrets of fungi

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 .  In today’s episode of ZOE Science & Nutrition, Jonathan, Merlin, and ZOE Co-Founder Prof. Tim Spector ask: Why are mushrooms so special? If you want to uncover the right foods for body, head to zoe.com/podcast https://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 Follow ZOE on Instagram https://www.instagram.com/zoe/. 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:  __ __ Episode transcripts are available here https://joinzoe.com/learn/category/nutrition/podcast. 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. 

58m
Feb 01
What to eat for your health - according to science

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. If you want to uncover the right foods for body, head to zoe.com/podcast https://zoe.com/podcast, and get 10% off your personalized nutrition program. Find top tips for better gut health from ZOE Science & Nutrition — download our FREE gut guide https://zoe.com/gutguide. Follow ZOE on Instagram https://www.instagram.com/zoe/. 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:  __ __ 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 https://joinzoe.com/learn/category/podcasts.

1h 0m
Jan 25
The truth about the Mediterranean diet

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.  If you want to uncover the right foods for yourbody, 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 https://zoe.com/gutguide Follow ZOE on Instagram https://www.instagram.com/zoe/ 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:  __ __              __ __ 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. Episode transcripts are available here https://joinzoe.com/learn/category/podcasts.

20m
Jan 24
Does calorie counting improve your health?

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 yourbody, 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 https://zoe.com/gutguide  https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbFNaMksxZV9NYWdvTVVOc0cwdndOWTZDZ2Q3UXxBQ3Jtc0tuQ2dFQ0ZMSVNtbWhHdEVXdjZFUWdoTk8zaEREZVk5OWRhcXhoYW43M3JnOGNoSXR2X2ZacGczMlljdjROSUM1X2lHcUZnRm8yS2o0UEdTeWJCdGlLQ293OFBpYlc1VTR4a3F3cWtFcmlRLXM3bHRRSQ&q=https%3A%2F%2Fzoe.com%2Fgutguide&v=hI073oP0C-c Follow ZOE on Instagram https://www.instagram.com/zoe/ 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:  __ __ 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. Episode transcripts are available here https://joinzoe.com/learn/category/podcasts.

13m
Jan 23
The carnivore diet exposed: Healthful or harmful?

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. If you want to uncover the right foods for yourbody, head to joinzoe.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 https://zoe.com/gutguide  https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbFNaMksxZV9NYWdvTVVOc0cwdndOWTZDZ2Q3UXxBQ3Jtc0tuQ2dFQ0ZMSVNtbWhHdEVXdjZFUWdoTk8zaEREZVk5OWRhcXhoYW43M3JnOGNoSXR2X2ZacGczMlljdjROSUM1X2lHcUZnRm8yS2o0UEdTeWJCdGlLQ293OFBpYlc1VTR4a3F3cWtFcmlRLXM3bHRRSQ&q=https%3A%2F%2Fzoe.com%2Fgutguide&v=hI073oP0C-c Follow ZOE on Instagram https://www.instagram.com/zoe/ 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: __ __ 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. Episode transcripts are available here https://joinzoe.com/learn/category/podcasts

10m
Jan 22
Does the paleo diet hold the secret to health?

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.  If you want to discover the right foods for yourbody, head to https://zoe.com/podcast and get 10% off your personalized nutrition program. Follow ZOE on Instagram https://www.instagram.com/zoe/ 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 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. Episode transcripts are available here https://joinzoe.com/learn/category/podcasts

10m
Jan 21
Are low-fat diets bad for your health?

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.  If you want to uncover the right foods for yourbody, head to https://zoe.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 https://zoe.com/gutguide Follow ZOE on Instagram https://www.instagram.com/zoe/ 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 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. Episode transcripts are available here https://joinzoe.com/learn/category/podcasts.

13m
Jan 20
The keto diet uncovered: The truth about fat vs. carbs

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 yourbody, head to joinzoe.com/podcast https://zoe.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 https://zoe.com/gutguide Follow ZOE on Instagram https://www.instagram.com/zoe/ 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 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. Episode transcripts are available here https://joinzoe.com/learn/category/podcasts.

12m
Jan 19
The science of eating well: How to master healthy eating habits

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 bestseller . Dr. Federica Amati is a medical scientist and an Association for Nutrition-accredited nutritionist, as well as the head nutritionist at ZOE. If you want to uncover the right foods for body, head to joinzoe.com/podcast https://zoe.com/podcast, and get 10% off your personalized nutrition program. Get top tips for better gut health from ZOE Science & Nutrition — download our FREE gut guide https://zoe.com/gutguide. Follow ZOE on Instagram https://www.instagram.com/zoe/. 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: https://jamesclear.com/atomic-habits by James Clear 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.  Episode transcripts are available here https://joinzoe.com/learn/category/podcasts.

1h 3m
Jan 18
How to add a decade to your life

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. With evidence-based exercise regimes, he’s on a mission to make a fitter future achievable for everyone. In today’s episode of ZOE Science & Nutrition, Jonathan and Andy ask: How can you improve your fitness to live a long, healthy life?  If you want to uncover the right foods for body, head to joinzoe.com/podcast http://joinzoe.com/podcast and get 10% off your personalized nutrition program. Top tips for better gut health from ZOE — Download our FREE gut guide https://zoe.com/gutguide. Follow ZOE on Instagram https://www.instagram.com/zoe/ 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:  __ __ 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 https://joinzoe.com/learn/category/nutrition/podcast.

50m
Jan 11
Inflammation and your gut: Expert guidance to improve your health

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 https://www.instagram.com/theguthealthmd/?hl=enis board-certified in internal medicine and gastroenterology. He’s also a bestselling author. Dr. B has won multiple awards and distinctions for his work as a clinician. Prof. Tim Spector https://www.instagram.com/tim.spector/?hl=en-gb 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 , his latest book focusing on nutrition and health. If you want to uncover the right foods for body, head to zoe.com/podcast https://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 https://zoe.com/gutguide Follow ZOE on Instagram https://www.instagram.com/zoe/ 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 https://www.cell.com/cell/fulltext/S0092-8674(21)00754-6 The Big IF Study: What did we find? https://zoe.com/learn/the-big-if-study-what-did-we-find PREDICT: The world's largest in-depth nutritional research program https://zoe.com/post/what-is-predict 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 https://zoe.com/learn/category/podcasts.

1h 0m
Jan 04
How to eat in 2024: 7 essential strategies

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 https://zoescienceandnutrition.captivate.fm, 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. If you want to uncover the right foods for your body, head to joinzoe.com/podcast https://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 Follow Tim on Instagram https://www.instagram.com/tim.spector/?hl=en Follow Sarah on Instagram https://www.instagram.com/drsarahberry/?hl=en Follow ZOE on Instagram https://www.instagram.com/zoe/ 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 https://zoe.com/learn/covid-the-big-if-study-early-findings from ZOE 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 https://zoe.com/learn/category/podcasts

1h 13m
Jan 01
10 tips to help you live healthier: Part 2

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 https://zoe.com/podcastand 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 Which oil is best? https://zoe.com/learn/podcast-fats-and-oils  Plants and the microbiome https://zoe.com/learn/podcast-what-gut-microbiome-testing-can-reveal  Move after eating to manage blood sugar  https://zoe.com/learn/podcast-improving-blood-sugar-control-with-exercise  Give your gut a rest  https://zoe.com/learn/podcast-intermittent-fasting  Getting to sleep https://zoe.com/learn/podcast-the-secrets-of-good-sleep 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 https://zoe.com/learn/category/podcasts

32m
Dec 28, 2023
10 tips to help you live healthier — part 1

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 https://zoe.com/podcastand get 10% off your personalised nutrition program. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Run order and links to original episodes (timecodes tbc): 00:00 Introduction  01:57 Snacking 8:44 Ultra-processed foods 14:58 Organic food 21:00 Fermented foods 28:47 Protein Snacking  https://zoe.com/learn/podcast-how-snacking-impacts-your-health  Ultra-processed foods https://zoe.com/learn/podcast-ultra-processed-food Organic food  https://zoe.com/learn/podcast-the-truth-about-organic-food Fermented foods https://zoe.com/learn/podcast-fermented-foods-gut-health  Protein https://zoe.com/learn/podcast-should-i-eat-more-protein  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 https://zoe.com/learn/category/podcasts.

34m
Dec 21, 2023
Why unhealthy carbs are making you sick, and what to do about it

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 https://www.hsph.harvard.edu/profile/walter-c-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 body, head to zoe.com/podcast https://zoe.com/podcast, and get 10% off your personalized nutrition program. Follow ZOE on Instagram https://www.instagram.com/zoe/. 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 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4981816/ from the 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 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4295827/ from Association between healthy eating patterns and risk of cardiovascular disease https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7296454/ from   The Mediterranean diet: Science and practice https://pubmed.ncbi.nlm.nih.gov/16512956/ from Books:

1h 18m
Dec 14, 2023
What is the low-FODMAP diet, and should you try it?

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 body, head to zoe.com/podcast https://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 https://pubmed.ncbi.nlm.nih.gov/28244658/ from Personal view: Food for thought — Western lifestyle and susceptibility to Crohn's disease. The FODMAP hypothesis https://pubmed.ncbi.nlm.nih.gov/15948806/ from Low fermentable, oligo-, di-, mono-saccharides and polyol diet in the treatment of irritable bowel syndrome: A systematic review and meta-analysis https://pubmed.ncbi.nlm.nih.gov/29129233/ from https://www.sciencedirect.com/journal/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 https://pubmed.ncbi.nlm.nih.gov/28806407/ from Nutritional, microbiological and psychosocial implications of the low FODMAP diet https://pubmed.ncbi.nlm.nih.gov/28244658/ from the Follow ZOE on Instagram https://www.instagram.com/zoe/.  Episode transcripts are available here https://zoe.com/learn/category/podcasts. 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. 

25m
Dec 07, 2023
How body fat impacts health and aging

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 https://zoe.com/podcast if you want to uncover the right foods for 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 https://www.instagram.com/zoe/ 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 https://pubmed.ncbi.nlm.nih.gov/37482787/ Menopause is associated with postprandial metabolism, metabolic health and lifestyle: The ZOE PREDICT study https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9669773/ from   Episode transcripts are available here https://zoe.com/learn/category/podcasts. 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. 

55m
Nov 30, 2023
Exercise myths busted: Practical steps to sustain your health

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 https://scholar.harvard.edu/dlieberman/home 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 body, head to zoe.com/podcast https://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 https://www.hsph.harvard.edu/news/features/paffenbarger-lee-shiroma/ from the Stanford marshmallow test experiment https://www.simplypsychology.org/marshmallow-test.html, a summary from We also mention Daniel’s book , and you can find ithere https://www.amazon.co.uk/gp/product/B085G867LR/ref=dbs_a_def_rwt_hsch_vapi_tkin_p1_i0. Episode transcripts are available here https://zoe.com/learn/category/podcasts. 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. 

1h 7m
Nov 23, 2023
Does ZOE work? Here's what our latest trial results show

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 https://zoe_science_and_nutrition.captivate.fm/ 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 body, head to zoe.com/podcast https://zoe.com/podcast, and get 10% off your personalized nutrition program. Follow ZOE on Instagram https://www.instagram.com/zoe/. 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: __ __ Episode transcripts are available here https://joinzoe.com/learn/category/podcasts. 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.

1h 3m
Nov 16, 2023
How to prevent heart disease, according to science

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 body, head to zoe.com/podcast https://zoe.com/podcast, and get 10% off your personalized nutrition program. Follow ZOE on Instagram https://www.instagram.com/zoe/.  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:  __ __ 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 https://zoe.com/learn/category/podcasts.

55m
Nov 09, 2023
The surprising truth about lectins

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 best-selling author of and ZOE’s U.S. medical director.  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: Lectins as bioactive plant proteins: A potential in cancer treatment https://pubmed.ncbi.nlm.nih.gov/16183566/ from Plant-derived lectins as potential cancer therapeutics and diagnostic tools https://pubmed.ncbi.nlm.nih.gov/32509848/from A legume-based hypocaloric diet reduces proinflammatory status and improves metabolic features in overweight/obese subjects https://pubmed.ncbi.nlm.nih.gov/20499072/from the Dietary legume consumption reduces risk of colorectal cancer: Evidence from a meta-analysis of cohort studies https://pubmed.ncbi.nlm.nih.gov/25739376/ from Intake of legumes and cardiovascular disease: A systematic review and dose-response meta-analysis https://pubmed.ncbi.nlm.nih.gov/36411221/#:~:text=Conclusions%3A%20The%20intake%20of%20legumes,provide%20the%20optimal%20cardiovascular%20benefit. from Legume consumption is inversely associated with type 2 diabetes incidence in adults: A prospective assessment from the PREDIMED study https://pubmed.ncbi.nlm.nih.gov/28392166/#:~:text=Results%3A%20During%20a%20median%20follow,adults%20at%20high%20cardiovascular%20risk. from 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 https://pubmed.ncbi.nlm.nih.gov/32708949/ from Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials https://pubmed.ncbi.nlm.nih.gov/27030531/#:~:text=The%20pooled%20analysis%20showed%20an,median%20duration%20of%206%20wk. from The "white kidney bean incident" in Japan https://link.springer.com/protocol/10.1007/978-1-4939-1292-6_3 from Fructan, rather than gluten, induces symptoms in patients with self-reported non-celiac gluten sensitivity https://pubmed.ncbi.nlm.nih.gov/29102613/ from Is there a nutrition topic you’d like us to explore? Email us at

25m
Nov 02, 2023
Reimagining aging and longevity: Is mindfulness the secret?

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide 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 https://psychology.fas.harvard.edu/people/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. If you want to uncover the right foods for body, head to ZOE.com/podcast https://zoe.com/podcast, and get 10% off your personalized nutrition program. Follow ZOE on Instagram https://www.instagram.com/zoe/. 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 https://clinicaltrials.gov/study/NCT03552042 sponsored by Catholic University of the Sacred Heart Mind-set matters: Exercise and the placebo effect https://pubmed.ncbi.nlm.nih.gov/17425538/ from The Mindful Body https://www.amazon.co.uk/Mindful-Body-Thinking-Lasting-Health/dp/1472148614/ref=asc_df_1472148614/?tag=googshopuk-21&linkCode=df0&hvadid=658844159684&hvpos=&hvnetw=g&hvrand=13713444553562858728&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9045466&hvtargid=pla-2196425776236&psc=1&th=1&psc=1&gclid=CjwKCAjwvfmoBhAwEiwAG2tqzH3fSbOql7l_y9-uNluVo3xhdvrhwt4OHnZmILvAVYX-wZCWCanHFRoCgN8QAvD_BwE and Mindfulness https://www.amazon.co.uk/Mindfulness-Merloyd-Lawrence-Ellen-Langer/dp/0201523418, two books by Prof. Langer Episode transcripts are available here https://joinzoe.com/learn/category/nutrition/podcast. 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.

56m
Oct 26, 2023