ZOE Science & Nutrition

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.

Follow Gin on Instagram.

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. 

Follow Tim on Instagram.

If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program.

Want ZOE Science & Nutrition?s top 10 tips for healthier living? Download our FREE guide.

Follow ZOE on Instagram.

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. 

Is there a nutrition topic you?d like us to explore? Email us at [email protected], and we?ll do our best to cover...

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?

If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program.

Want ZOE Science & Nutrition?s top tips for better gut health? Download our FREE gut guide.

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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

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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 your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program.

Get the FREE ZOE gut health guide ? download here

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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.

Are you interested in a specific aspect of dementia? Email us at [email protected], and we?ll do our best to cover it.

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.

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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

Is there a nutrition topic you?d like us to explore? Email us at [email protected], and we?ll do our best to cover it.

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. 

If you want to uncover the right foods for your body, head to joinzoe.com/podcast, and get 10% off your personalized nutrition program.

ZOE's FREE gut health guide - download it here.

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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 

Is there a nutrition topic you?d like us to explore? Email us at [email protected], and we?ll do our best to cover it. 

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.

Follow Dr. Stacy Sims on Instagram, and find her podcasts here. 

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. 

Get the FREE ZOE gut health guide ? download here

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

Is there a nutrition topic you?d like us to explore? Email us at [email protected], and we?ll do our best to cover it. 

Episode transcripts are available here.

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 your body, head to 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. 

Follow ZOE on Instagram.

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: https://www.youtube.com/watch?v=IszQ2JR3Olc

Is there a nutrition topic you?d like us to explore? Email us at [email protected], and we?ll do our best to cover it. 

Episode transcripts are available here.

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 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.

If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program.

Gut health tips from ZOE Science & Nutrition: Download our FREE gut guide.

Follow ZOE on Instagram.

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

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.

If you want to uncover the right foods for your body, head to 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.

Follow ZOE on Instagram.

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 FoodsHistamine and histamine intolerance published in The American Journal of Clinical NutritionHistamine intolerance: The current state of the art published in Biomolecules

Is there a nutrition topic you?d like us to cover? Email us at [email protected] and we?ll do our best to cover it.

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.  

If you want to uncover the right foods for your body, head to 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.

Follow ZOE on Instagram.

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.

Is there a nutrition topic you?d like us to explore? Email us at [email protected], and we?ll do our best to cover it. 

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?

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

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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.

Is there a nutrition topic you?d like us to explore? Email us at [email protected], and we?ll do our best to cover it. 

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 your body, head to 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.

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 JournalsCardiometabolic 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 MetabolismEffect 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

Is there a nutrition topic you?d like us to explore? Email us at [email protected], and we?ll do our best to cover it. 

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. 

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

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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                                                                           

Is there a nutrition topic you?d like us to cover? Email us at [email protected], and we?ll do our best to cover it.

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                                       

Is there a nutrition topic you?d like us to cover? Email us at [email protected], and we?ll do our best to cover it.

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.

If you want to uncover the right foods for your body, 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 

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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                                    

Is there a nutrition topic you?d like us to cover? Email us at [email protected] and we?ll do our best to cover it.

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. 

If you want to discover the right foods for your body, head to https://zoe.com/podcast and get 10% off your personalized nutrition program.

Follow ZOE on Instagram

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 [email protected] and we?ll do our best to cover it.

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. 

If you want to uncover the right foods for your body, 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

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

Is there a nutrition topic you?d like us to cover? Email us at [email protected] and we?ll do our best to cover it.

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

Is there a nutrition topic you?d like us to cover? Email us at [email protected] and we?ll do our best to cover it.

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.

If you want to uncover the right foods for your body, head to joinzoe.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.

Follow ZOE on Instagram.

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

Is there a nutrition topic you?d like us to cover? Email us at [email protected], and we?ll do our best to cover it. 

Episode transcripts are available here.

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 your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program.

Top tips for better gut health from ZOE ? Download our FREE gut guide.

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 

Is there a nutrition topic you?d like us to explore? Email us at [email protected], and we?ll do our best to cover it. 

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

Is there a nutrition topic you?d like us to explore? Email us at [email protected], and we?ll do our best to cover it. 

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.

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 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

Is there a nutrition topic you?d like us to explore? Email us at [email protected], and we?ll do our best to cover it. 

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

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 [email protected], and we?ll do our best to cover it. 

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

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 [email protected], and we?ll do our best to cover it. 

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:

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.

Is there a nutrition topic you?d like us to explore? Email us at [email protected], and we?ll do our best to cover it. 

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.

Is there a nutrition topic you?d like us to explore? Email us at [email protected], and we?ll do our best to cover it. 

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.

Is there a nutrition topic you?d like us to explore? Email us at [email protected], and we?ll do our best to cover it. 

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 [email protected], 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 F1000ResearchHuman Postprandial Responses to Food and Potential for Precision Nutrition published in Nature MedicineMicrobiome connections with host metabolism and habitual diet from 1,098 deeply phenotyped individuals published in Nature MedicinePostprandial glycaemic dips predict appetite and energy intake in healthy individuals published in Nature Medicine

Episode transcripts are available here.

Is there a nutrition topic you?d like us to explore? Email us at [email protected], and we?ll do our best to cover it.

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 MedicineFrequency, type, and volume of leisure-time physical activity and risk of coronary heart disease in young women from CirculationDiet, 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 [email protected] 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...

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 [email protected], 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 MedicineStrength 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 [email protected], 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 [email protected], 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 AssociationCoronary 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 [email protected] 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 [email protected], 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 OneA genetic gift for sushi eaters from Nature

Find Nicola on ResearchGate and X.

Episode transcripts are available

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 NutrientsWestern 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

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 [email protected], 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 AToo clean, or not too clean: the hygiene hypothesis and home hygiene from Clinical & Experimental AllergyImpact 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

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 [email protected], 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 [email protected] 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 [email protected] 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 [email protected] 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 [email protected], 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 [email protected] 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 [email protected] 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 [email protected] 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 MedicineWhat is menopause? from The National Institute on AgingWhat you should know about hormone therapy and menopause from the Columbia University Irving Medical CentreMenopause symptoms in depth from the National Center For Complementary and Integrative HealthMenopause supplements: Effectiveness, side effects, and safety from Medical News TodayThe role of diet in managing menopause symptoms from Nutrition BulletinRevealing 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 [email protected] 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