ZOE Science & Nutrition

ZOE

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

Episodes

9 longevity practices: Secrets of the blue zones with Dan Buettner
3d ago
9 longevity practices: Secrets of the blue zones with Dan Buettner
Do you want to live to 100? Dietary patterns, community, environment, and stress management play pivotal roles in longevity. From Sardinia's matriarchal villages to Okinawa's garden-rich diets, this episode takes us on a tour of insights. It's not just about living longer, it's about thriving.In today’s episode, Jonathan is joined by Dan Buettner and Prof. Tim Spector to discuss the secrets of a longer, healthier life. Together, they journey through the world’s blue zones, rare global hotspots where celebrating your 100th birthday is common. The guests also address the threats to these longevity havens and the decline of traditional diets.Dan Buettner 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 Introduction01:09 Quickfire questions02:33 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 longevity15:03 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 stress36:02 Can stress reduce life expectancy?40:36 Why unconscious physical activity is best45:07 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 techniques51:39 What is Dan’s daily diet?53:16 SummaryMentioned 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 OneBooks and series from Dan Buettner:The Blue Zones Challenge: A 4-Week Plan for a Longer, Better LifeThe Blue Zones Secrets for Living Longer: Lessons From the Healthiest Places on Earth
The surprising truth about histamine intolerance
15-02-2024
The surprising truth about histamine intolerance
We've probably all heard of “antihistamines,” medications that can ease symptoms of hay fever and other allergies. But what is “histamine”? It’s a vital chemical that our bodies produce, and it plays a role in a number of functions that support our health. Histamine intolerance seems to be increasingly common, but it’s difficult to diagnose. Some people may not be aware that they have it or how to treat it.In today’s episode of ZOE Science & Nutrition, Jonathan speaks with Dr. Will Bulsiewicz, ZOE’s U.S. medical director, to learn more about this flourishing area of research — and the best ways to identify and treat histamine intolerance.Will is a board-certified gastroenterologist, and 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 BiomoleculesIs there a nutrition topic you’d like us to cover? Email us at podcast@joinzoe.com and we’ll do our best to cover it.Episode transcripts are available here.
Beat stress with science: 4 key techniques for stress relief with Dr Rangan Chatterjee
08-02-2024
Beat stress with science: 4 key techniques for stress relief with Dr Rangan Chatterjee
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 Introduction01:24   Quickfire Questions04:24   What is stress?08:00 Our bodies respond to physical and emotional stress in a similar way10:48 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 today29:37 Do women and men perceive stress in the same way?30:54 Breathing techniques for stress reduction36:28 Movement and exercise for stress reduction41:32   How to make new behaviors into habits43:37   The impact of human touch49:04   The power of journaling52:54 SummaryMentioned 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.orgThe Stress Solution and Feel Better in 5 by Dr. Rangan ChatterjeeEpisode transcripts are available here.Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
Mushrooms as medicine: Uncovering the health secrets of fungi
01-02-2024
Mushrooms as medicine: Uncovering the health secrets of fungi
They’re not a plant or an animal — fungi are their very own kingdom of life. And their unique composition means they offer novel, often unbelievable, benefits to our health. Certain species of fungi are currently used to treat conditions ranging from cancer to depression. The love of mushrooms (or mycophilia) has grown in recent years. And at the heart of this movement is biologist Dr. Merlin Sheldrake, author of the bestseller 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 Follow ZOE on Instagram.Timecodes:00:00 - Introduction 1:42 - Quickfire round3:04 - What are fungi?8:40 - The connection between fungi, plants & gut health14:10 - The human impact on fungi19:41 - Mushrooms and mental health 28:01 - Fungi as medicine35:34 - Why should we eat mushrooms40:39 - How to introduce more mushrooms into your diet46:56 - How often should you eat mushrooms51:17 - Summary56:01 - OutroMentioned in today’s episode: Potential role of ergothioneine rich mushroom as anti-aging candidate through elimination of neuronal senescent cells from Brain ResearchMedicinal mushrooms in adjuvant cancer therapies: An approach to anticancer effects and presumed mechanisms of action from NutrireImmunomodulatory 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 podcast@joinzoe.com, and we’ll do our best to cover it.
What to eat for your health - according to science
25-01-2024
What to eat for your health - according to science
From fads to fallacies, misconceptions have permeated diet narratives for decades. So, we dig in and demystify to forge a personalized path toward sustainable well-being.In today’s episode, Jonathan is joined by Prof. Christopher Gardner and podcast regular Dr. Sarah Berry. Christopher is a professor of medicine at Stanford University and the director of nutrition studies at the Stanford Prevention Research Center. Sarah is an associate professor in nutrition at King’s College London and chief scientist at ZOE.If you want to uncover the right foods for 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 Intro01:00 Quick fire questions02:30 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 term11:06 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 study45:07 What dietry revalations can we expect to see this year?52:15 Summary57:39 Goodbyes/OutroMentioned 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 NetworkIs there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it. Episode transcripts are available here.
The truth about the Mediterranean diet
24-01-2024
The truth about the Mediterranean diet
Each day this week, we examine one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll discover these diets' true impact on your health.Today, we’re talking about the Mediterranean diet. This indulgent diet champions vegetables, beans, fish, and even red wine, all with a liberal helping of extra virgin olive oil.However, this relatively high-fat diet undergoes many regional adaptations, and the wide range of options can be confusing, even intimidating, if you’re not that confident in the kitchen.In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, Professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they discuss this diet's potential health benefits and pitfalls. If you want to uncover the right foods for 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 guideFollow ZOE on InstagramTimecodes:00:00 Introduction00:42 Topic Intro02:42 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 study19:09 What's the verdict?19:50 OutroMentioned 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 podcast@joinzoe.com, and we’ll do our best to cover it.Episode transcripts are available here.
Does calorie counting improve your health?
23-01-2024
Does calorie counting improve your health?
Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out these diets' true impact on your health.Today, we’re talking about the century-old paradigm of weight management — calorie counting. Rooted in the law of thermodynamics, the notion is simple: Consuming fewer calories than expended results in weight loss.While seemingly straightforward, the practical application of calorie counting can prove challenging, with many of us underestimating our calorie intake or finding it difficult to maintain this diet long-term.In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, Professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they explore this diet's complexities, addressing its potential and pitfalls. If you want to uncover the right foods for 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 InstagramTimecodes:00:00 Introduction00:42 Pre warning00:52 Topic Intro01:20 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 OutroMentioned 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 podcast@joinzoe.com, and we’ll do our best to cover it.Episode transcripts are available here.
The carnivore diet exposed: Healthful or harmful?
22-01-2024
The carnivore diet exposed: Healthful or harmful?
Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out the true impact of these diets on your health.Today, we’re talking about the carnivore diet, a zero-carb approach centered on meat, fish, eggs, and minimal dairy while excluding all plant foods and alcohol.Advocates claim it can help with autoimmune conditions, type 2 diabetes, and weight loss, asserting that our ancestors thrived eating this way. However, there are questions about nutrient deficiencies and excessive saturated fat intake with this diet.In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, Professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they explore its purported advantages and drawbacks.If you want to uncover the right foods for 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 Follow ZOE on InstagramTimecodes:00:00 Introduction00:42 Topic intro01:10 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 OutroMentioned 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 podcast@joinzoe.com and we’ll do our best to cover it.Episode transcripts are available here
Does the paleo diet hold the secret to health?
21-01-2024
Does the paleo diet hold the secret to health?
Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out the true impact of these diets on your health.Today, we’re talking about the paleo diet, rooted in the idea of emulating our hunter-gatherer ancestors after concerns about the impact of a modern westernized diet packed with highly processed foods.However, the diet often involves consuming increased amounts of saturated fats, primarily from meat. This is associated with heightened cholesterol levels and heart disease risk.In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, Professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they dissect the diet’s potential benefits, pitfalls, and sustainability. If you want to discover the right foods for your body, head to https://zoe.com/podcast and get 10% off your personalized nutrition program.Follow ZOE on InstagramTimecodes:00:00 Introduction00:42 Topic intro02:05 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 OutroIs there a nutrition topic you’d like us to cover? Email us at podcast@joinzoe.com and we’ll do our best to cover it.Episode transcripts are available here
Are low-fat diets bad for your health?
20-01-2024
Are low-fat diets bad for your health?
Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out these diets' true impact on your health.Today we’re talking about the low-fat diet, popularised in the 1970s and fueled by the belief that fat was the culprit behind heart disease and weight gain.However, the aftermath saw a surge in low-quality carbs. Food manufacturers, in the quest for low-fat options, replaced fats with sugar and refined grains, resulting in us opting for low-quality carbs over whole foods and whole grains.In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, a professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they unravel the complexities of the low-fat diet, addressing its potential and pitfalls. If you want to uncover the right foods for 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 guideFollow ZOE on InstagramTimecodes:00:00 Introduction00:42 Topic Intro02:11 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 OutroIs there a nutrition topic you’d like us to cover? Email us at podcast@joinzoe.com and we’ll do our best to cover it.Episode transcripts are available here.
The keto diet uncovered: The truth about fat vs. carbs
19-01-2024
The keto diet uncovered: The truth about fat vs. carbs
Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out these diets' true impact on your health.Today we’re talking about the keto diet, a global phenomenon favoring fats over carbs, lauded for potential health benefits like improved blood sugar control and weight loss.Yet, the allure of keto does come with downsides. With a dearth of fiber and essential nutrients — as well a reputation for being notoriously difficult to keep on top of long-term — many find ketosis elusive.In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, a professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they unravel the keto diet's complexities, addressing its potential and pitfalls. If you want to uncover the right foods for 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 guideFollow ZOE on InstagramTimecodes:00:00 Introduction00:42 Topic Intro01:54 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 study10:01 What's the verdict?11:37 OutroIs there a nutrition topic you’d like us to cover? Email us at podcast@joinzoe.com and we’ll do our best to cover it.Episode transcripts are available here.
How to master healthy eating habits with James Clear
18-01-2024
How to master healthy eating habits with James Clear
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 round04:39 – New Year’s Resolutions08 :47 – Why is it hard to achieve goals? What role do food companies play?13:04 – Self-identity driven goals rather than result driven20:14 – The challenge ultra-processed foods pose27:30 – How to think about making changes to support New Year’s resolutions29:24 – James’ 4 laws, make it: obvious, attractive, easy, satisfying 33:57 – Make it obvious: how your environment40:00 – How you social circle and community affects your habits43:50 – 3rd law: make it easy 47:19 – How many times do you need to do something to make it a habit53:13 – 4th law: make it satisfying55:07 – How can we approach healthy food with our children?58:27 – Summary and outroMentioned in today’s episode:Atomic Habits by James ClearIs there a nutrition topic you’d like us to cover? Email us at podcast@joinzoe.com, and we’ll do our best to cover it. Episode transcripts are available here.
How to add a decade to your life with Andy Galpin
11-01-2024
How to add a decade to your life with Andy Galpin
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 InstagramTimecodes:00:00 - Introduction1:03 - Quickfire round4:16 - Definition of kinesiology, fitness, strength training, and cardio 11:57 - How do you measure fitness?13:37 - Fitness and its impact on longevity18:41 - Strength and its impact on longevity 23:06 - Strength training and its link to brain health31:22 - Lowering blood pressure with strength training 40:15 - How to start strength training45:07 - 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 podcast@joinzoe.com, and we’ll do our best to cover it. Episode transcripts are available here.
Inflammation and your gut: Expert guidance to improve your health
04-01-2024
Inflammation and your gut: Expert guidance to improve your health
Did you know that you can potentially extend your life by 10 years if you eat the right foods and that this is even possible if put into practice later in life? Inflammation is the cause of most diseases and illnesses, if you would like to learn how to reduce inflammation then look no further!In today’s episode, Prof. Tim Spector and Dr Will Bulsiewicz delve into the gut microbiome, how it reacts to different foods and overall well-being. We learn about microbial diversity and its pivotal role in reducing inflammation.Dr. Will Bulsiewicz 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 guideFollow ZOE on InstagramAudio Timecodes:00:00  Introduction01:14    Quick Fire Questions03:27   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 inflammation24:22   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 Street35:00   More plants and fermented food will reduce inflammation40:15    We need microbiome diversity45:45   Non-Dietary Approaches to Reduce Inflammation47:57    Benefits of Time-Restricted Eating52:01    SummaryMentioned in todays episode:Gut microbiota targeted diets modulate human immune status from CellThe Big IF Study: What did we find? From ZOEPREDICT: The world's largest in-depth nutritional research program from ZOEIs there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it. Episode transcripts are available here.
How to eat in 2024: 7 essential strategies
01-01-2024
How to eat in 2024: 7 essential strategies
Happy New Year! Thinking about extreme dieting this January? Think again. There are easy ways to eat well and boost your immune system while still enjoying every mouthful. In today’s episode, 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 InstagramFollow Sarah on InstagramFollow ZOE on InstagramTimecodes:00:00    Introduction02:30     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 fuel10:38    Food is an energy source for our gut microbes14:25    Strategy #2: Fat is not your enemy18:00    Breaking the low fat diet myth21:30    Strategy #3: Eat more Plants25:11    What are plant based foods?29:56    Strategy #4: Reduce ultra processed foods34:38     What are the food guidelines with ultra processed food?39:18    Strategy #5: Reduce your blood sugar spikes42:59    Which carbohydrates are healthy?52:00    Strategy #6: Eat fermented foods56:25    Do probiotics have the same effect as eating fermented foods?1:00:22 Strategy #7: Stick to an eating window1:08:43    SummaryMentioned in todays episode:The Big IF Study from ZOEIs there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it. Episode transcripts are available here
Why unhealthy carbs are making you sick, and what to do about it
14-12-2023
Why unhealthy carbs are making you sick, and what to do about it
Do you realize how closely your diet affects your general health and well-being? Have you ever wondered how advertising affects what you eat? How much do you think your childhood diet is affecting your health in the long run?  In today’s episode, Jonathan is joined by Prof. Walter Willett to discuss the importance of carefully considering what you eat and making decisions that support your health.Professor Walter Willett, 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    Introduction01:42    Quickfire questions04:07    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 disease14:31    Carbohydrates: distinguishing the beneficial from the detrimental17:47    The hidden truths behind refined starches and sugary beverages27:06    Diet is a public health issue32:18     How bad is red meat consumption and soy alternative?46:09    Exploring the impact of childhood dietary habits on lifelong health54:21    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   SummaryMentioned 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 healthDiet, 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 ReportsAssociation between healthy eating patterns and risk of cardiovascular disease from JAMA Internal Medicine The Mediterranean diet: Science and practice from Public Health NutritionBooks:
Could this diet solve your gut issues?
07-12-2023
Could this diet solve your gut issues?
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 HepatologyPersonal view: Food for thought — Western lifestyle and susceptibility to Crohn's disease. The FODMAP hypothesis from Alimentary Pharmacology & TherapeuticsLow fermentable, oligo-, di-, mono-saccharides and polyol diet in the treatment of irritable bowel syndrome: A systematic review and meta-analysis from NutritionLow 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 OneNutritional, microbiological and psychosocial implications of the low FODMAP diet from the Journal of Gastroenterology and HepatologyFollow ZOE on Instagram. Episode transcripts are available here.Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
How body fat impacts health and aging
30-11-2023
How body fat impacts health and aging
As we age, the distribution of our body fat changes, particularly around menopause.  Most people think of body fat as bad, but fat tissue plays a number of hugely important roles in our health.In today’s episode of ZOE Science and Nutrition, Jonathan is joined by Dr. Sarah Berry and Prof. Deborah Clegg. Together, they debunk the myth that fat is bad, enlighten us about why body fat is distributed where it is, and explore the differences in fat distribution between men and women. Deborah Clegg is a professor and Vice President for Research at the Texas Tech University Health Sciences Center, El Paso. Her research focuses on sex differences in metabolism, adipose tissue, and the brain and the impact this has on our health. Dr. Sarah Berry is one of the world's leading experts on human nutrition. She has run more than 20 randomized clinical trials looking at how humans respond to different fats.Head to zoe.com/podcast 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 InstagramTimecodes:00:00 Intro04:00 What is body fat?06:32 What is healthy fat?07:52 Female vs male body fat11:56 Why is belly fat the most unhealthy?19:43 Waist to hip ratio21:24 How estrogen affects fat distribution27:41 Perimenopause symptoms31:01 Fat cells producing estrogen36:00 Hunger the menopause38:46 Weight gain and the menopause40:54 Physical changes in men42:28 Exercise and fat distribution 43:26 What to eat during menopause46:37 Estrogen supplementsMentioned 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 2023Menopause 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 podcast@joinzoe.com, and we’ll do our best to cover it.