Logo
    Search

    ZOE Science & Nutrition

    The world’s top scientists explain the latest health, nutrition, and gut health research and translate it into practical advice to improve your health & weight. Join ZOE Science & Nutrition, on a journey of scientific discovery. Hosted by Jonathan Wolf.
    enZOE137 Episodes

    Episodes (137)

    Hidden health risk? The truth about emulsifiers with Dr. Federica Amati

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

    Recap: The top foods high in pesticides | Prof. Tim Spector

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

    Can NASA research help fight cancer? | Dr Jessica Scott

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

    Obesity and the new science of weight loss | Dr. Louis J Aronne

    Obesity and the new science of weight loss | Dr. Louis J Aronne

    Obesity is a physiological condition that can be managed with the right education and treatment.

    In today's episode, Dr. Louis J. Aronne, a leading expert in obesity research, sheds light on the science behind weight management and obesity treatment.

    Dr. Aronne dives into groundbreaking weight loss medications. He also explores how lifestyle and eating habits affect long-term health and why medications combined with dietary changes can unlock transformative results.

    Louis J. Aronne, M.D. is a leading authority on obesity and its treatment. He’s a former president of The Obesity Society, which publishes the peer-reviewed scientific journal Obesity, of which Dr. Aronne is an associate editor. He has also authored more than 60 papers and book chapters on the topic. 

    Learn how your body responds to food 👉 zoe.com/podcast for 10% off

    Follow ZOE on Instagram.

    Timecodes

    00:00 Introduction

    01:01 Quickfire questions

    03:51   What is obesity?

    05:06  What’s the difference between overweight and obesity?

    07:38 Why has there been such a quick rise in obesity?

    10:55   Why it’s not just a lack of willpower

    13:50 The complexity of weight regulation

    15:54 What is Leptin and why is it so important for weight control?

    19:51 The brain’s role in weight regulation

    20:36 Curing obesity in animal studies

    22:29 Why hunter-gatherers did not gain weight

    23:58 Natural experiments in weight gain and loss

    26:01 How medications can cause weight gain

    28:42 The impact of calorie restriction diets

    30:13 Reducing diabetes risk through weight loss

    34:10 Research into medications as a tool for weight loss

    38:36 How well do weight loss drugs work?

    41:38 The future of weight loss drugs

    43:51 Will you regain the weight if you stop taking weight loss drugs?

    48:08 Can obesity be avoided without the use of drugs?

    49:42 Concerns about weight loss drugs

    Books by our ZOE Scientists:


    Mentioned in today's episode:


    Have feedback or a topic you'd like us to cover? Let us know here.

    Episode transcripts are available here.

    Fix your body clock to improve long term health with Prof. Satchin Panda

    Fix your body clock to improve long term health with Prof. Satchin Panda

    Our modern lifestyles mean that most of us don’t live our lives in sync with our circadian rhythms, which puts our health and well-being at risk. Eating and sleeping at the right time are important tools to help us align our circadian rhythms and reduce our risk of chronic disease. 

    In this episode, circadian rhythm expert Prof. Satchin Panda will tell us how light and food act as master regulators of our body clock, how aligning our lifestyles with our body clock can improve our health, mood and energy levels and how to do this in practice. 

    Satchin is a world-leading expert in the field of circadian rhythm research. He’s associate professor at the prestigious SALK institute, he’s recipient of the Dana Foundation Award in brain and immune system imaging and he’s also the author of two best-selling books, The Circadian Code and The Circadian Diabetes Code.

    Follow ZOE on Instagram

    Timecodes:

    00:00 Introduction

    01:00 Quickfire questions

    03:02 What are circadian rhythms?

    03:48 How do we know about circadian rhythms?

    04:44 Are all body parts on a 24 hour clock?

    06:40 How the body enters sleep mode

    09:25 What happens during sleep?

    12:08 Why you’re not sleeping enough

    13:30 The surprising impact of daylight savings time

    17:00 Circadian rhythms aren’t just about light

    19:55 The dangers of shift work

    21:20 Should you go to bed at sunset?

    25:40 Why should stop snacking at night

    26:10 Satchin’s famous mice study

    33:00 The best eating window for health

    37:27 Does intermittent fasting promote better food choices?

    40:40 Should you drink black coffee when you wake up?

     

    Satchin’s books:



    Books by our ZOE Scientists:



    Studies referenced in today’s episode: 


    Have feedback or a topic you'd like us to cover? Let us know here.

    Episode transcripts are...



    Remembering Michael Mosley: 4 habits that changed his life

    Remembering Michael Mosley: 4 habits that changed his life

    After the tragic news of Michael Mosley's passing, we are re-releasing our episode with him, originally released in March 2023:

    If you had to do just one thing to improve your health, what would it be?

    Our busy lives mean it can be difficult to keep up healthy habits, and with so much conflicting advice out there it’s tricky to separate fact from fiction. In today’s episode, Jonathan is joined by medical doctor, journalist, and presenter Michael Mosley, who is alongside ZOE regular Tim Spector, to discuss Michael’s four key habits to improve our health. 

    Michael’s latest book ‘Just One Thing’ explores these habits and has seen him speak to singing scientists and eccentric iceman to healthy habit experts and evangelists. And of course, being Michael, he tried every habit out himself. We talk about which methods are the most effective, which he has incorporated into his life, and how he makes his new habits stick.

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

    Follow ZOE on Instagram

    Timecodes:

    00:00 Tim Spector's tribute to Michael

    01:01 Introduction

    01:55 Quick Fire Questions

    05:15 Are cold showers good for you?

    06:48 How long do you need to be immersed in cold water for the benefits to work?

    8:20 Can cold showers improve mental wellbeing?

    11:30 Potential dangers of cold water swimming

    12:45 Do cultural differences present different outcomes across the world?

    13:58 Can these small stressors help us?

    14:27 What is the theory behind this working?

    16:15 Will this work for everyone or is this very personalized?

    18:30 What effects does breathing have on your health?

    19:55 How breathing exercises affect our brain

    22:27 How do you keep up the breathing exercises?

    23:27 ZOE app breathing exercise

    25:40 Is there a difference between breathing through your nose and your mouth?

    27:20 How important are plants and nature for our health?

    30:25 Can exposure to nature improve things like mental health and even gut health?

    32:00 Can herbs also help improve our health?

    32:47 What are the benefits of exercise?

    33:30 What are endo-cannibinoids?

    34:41 Are preferences for exercise genetic?

    36:12 Is it endorphins that make us feel good after / during exercise?

    37:31 How exercise affects us is extremely personalized

    39:42 How do we encourage people who don't enjoy exercise to do it?

    41:13 Tips to improve your exercise routines

    44:08 Are there benefits to walking downhill?

    46:42 Summary

    Michael Mosley’s book 'Just One Thing' is available to buy here

    Episode transcripts are available here

    Is plant-based meat healthy? What the research shows with Prof. Christopher Gardner

    Is plant-based meat healthy? What the research shows with Prof. Christopher Gardner

    Meat consumption continues to be high in both the US and the UK. Yet many governments advise reducing meat consumption, particularly red meat, due to both environmental and health concerns. 

    In this episode, we delve into the sizzling world of meat alternatives. They promise sustainability, animal welfare, and better health. Buzzwords like "plant-based" and "meat-free" proudly adorn their packaging. But are they actually healthy? Or should we consider them as ultra-processed foods and avoid them?

    Christopher Gardner is a Professor of Medicine at Stanford University and the Director of the Stanford Prevention Research Centre, and a world-leading expert in how the food that we eat impacts our health. 

    Follow ZOE on Instagram.

    Timecodes:

    00:00 Introduction

    01:25 Quickfire questions

    03:50 What is a meat alternative?

    05:22 What's driving the trend for more alternatives?

    07:47 Should you eat less red meat?

    08:38 What is in meat alternatives?

    10:22 Traditional meats vs meat alternatives

    13:41 Are meat alternatives ultra-processed?

    14:47 Latest scientific studies

    23:56 What were the findings?

    29:48 Is the quality of the protein as good as real meat?

    34:00 Are meat alternatives healthy?

    38:53 Are whole food based meat alternatives healthier?

    40:05 What are the practical tips around meat alternatives?

    43:21 How do ultra-processed foods come into this?

    45:23 What are other ways people can transition away from red meat?

    50:33 What are the differences between bad and good quality meat?

    📚 Books from our ZOE Scientists:


    Studies referenced in today’s episode: 


    Have feedback or a topic you'd like us to cover? Let us know here.

    Episode transcripts are available here.

    Menstruation: Science, medicine and mythology | Dr. Jen Gunter

    Menstruation: Science, medicine and mythology | Dr. Jen Gunter

    In today’s episode, we’re talking about periods.

    Jonathan and Sarah are joined by “The internet’s gynecologist” Dr Jen Gunter to get a better understanding of our body's behavior during the menstrual cycle. Jen will provide you with her period toolkit and offer solutions to the most common problems of modern-day period health.

    Dr. Jen Gunter is a gynecologist and pain medicine physician at the Permanente Medical Group in northern California. Her books ‘The Vagina Bible’ and ‘The Menopause Manifesto’ were both New York Times bestsellers. Her 2024 book ‘Blood’ tackles the science, medicine and mythology of menstruation.

    Learn how your body responds to food. Take our FREE quiz and get 10% off here.

    Follow ZOE on Instagram.

    Timecodes:

    00:00 Introduction

    01:26 Quickfire questions

    02:31 Shame culture around menstruation

    04:20 The evolution and purpose of the menstrual cycle

    06:30 Menstrual cycle mechanics

    11:08 Understanding heavy periods and iron deficiency

    14:01 Addressing period pain and discomfort

    21:39 Diet, appetite, and periods: what's the connection?

    26:09 Understanding PMS and PMDD

    27:55 PMS causes and symptoms

    30:52 Treatment options for PMS and PMDD

    31:51 Demystifying polycystic ovarian syndrome (PCOS)

    35:42 The role of diet and obesity in PCOS

    37:32 Advice for managing PMS

    40:19 Menstrual cramps and pain management

    47:08 Iron supplementation strategies


    Studies related to today’s episode:


    Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.

    Episode transcripts are available here.


    Why dementia could start in your blood vessels with Dr. William Li

    Why dementia could start in your blood vessels with Dr. William Li

    55 million people suffer dementia worldwide with numbers expected to double every 20 years. Understanding the link between our heart health and brain function is critical, illuminating the profound impact that heart health has on preventing dementia.

    Dr. William Li, an expert in cardiovascular and metabolic health. He reveals how caring for our heart is not just about longevity but maintaining sharp, effective brain function as we age. His groundbreaking work has impacted more than seventy diseases including diabetes, heart disease, and obesity. Dr. Li is also a New York Times best-selling author.

    In today’s episode, Dr. Li explains how simple lifestyle choices in diet, exercise and sleep can drastically shape our brain's health and stave off dementia.

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

    Follow ZOE on Instagram

    Timecodes

    00:00 Introduction

    01:23 Quickfire questions

    03:30 Understanding dementia and Alzheimer's disease

    04:50 Dementia versus ageing

    06:35 The role of blood vessels in brain health

    07:55 How circulation affects brain function

    09:23 What causes blood clots and strokes?

    11:06 The importance of maintaining healthy blood vessels

    12:15 The impact of lifestyle choices on brain health

    15:01 What happens in our brains when we sleep?

    19:35 What is the glymphatic system?

    22:40 Vascular dementia may be the most common form of dementia

    24:35 The role of glucose in brain function

    27:10 What causes dementia and why does it happen when we get older?

    29:00 Preventing dementia with lifestyle changes

    31:10 What are healthy blood vessels like?

    37:50 The surprising role of EPCs in brain repair

    41:30 Can you slow down or reverse dementia?

    52:08 The connection between gut health and brain health

    51:40 The importance of exercise for brain health

    56:30 How to avoid dementia

    01:01:16 The link between mental health and cardiovascular disease

    Relevant studies:


    Dr. William Li's books:


    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 could age you - unless you eat these foods | Prof. Philip Calder

    Inflammation could age you - unless you eat these foods | Prof. Philip Calder

    Inflammation is a complicated topic. Short-term inflammation plays an essential role in fighting infections and healing injuries. But too much inflammation can be a catalyst for chronic ailments, like heart disease, type 2 diabetes, autoimmune disorders, rheumatoid arthritis, and obesity.

    What we eat can influence our inflammatory responses and contribute to chronic, low-grade inflammation.

    In today’s episode, Prof. Philip Calder helps us understand the science behind inflammation, how it impacts our health and what food has to do with it.

    Philip is head of the School of Human Development and Health, as well as a Professor of Nutritional Immunology, in the Faculty of Medicine at the University of Southampton. He’s also an internationally recognised researcher on the metabolism and functionality of fatty acids. His work focuses on the roles of omega-3 fatty acids and the influence of diet and nutrients on immune and inflammatory responses. 

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

    Follow ZOE on Instagram.

    Timecodes

    00:00 Introduction

    01:20 Quickfire questions

    02:55 The role of inflammation in immunity

    05:30 Chronic inflammation and disease

    08:30 How to measure inflammation

    09:53 Low-grade inflammation and disease risk

    12:30 What causes blood vessel inflammation?

    15:23 What creates the narrowing of blood vessels?

    17:20 How inflammation can cause blood clots, heart attacks and strokes

    19:15 Inflammation and aging

    21:40 Inflammation and lifestyle factors

    25:07 Obesity and inflammation

    28:45 Muscle loss and inflammation (sarcopenia)

    30:52 The impact of meals, sugar and fats on inflammation

    33:35 How diet could reduce inflammation

    34:42 Why we all respond to food differently

    38:42 Dietary choices to manage inflammation

    40:00 What are omega-3s?

    41:17 Anti-inflammatory foods

    43:40 Health benefits of omega-3 fatty acids

    45:55 Challenges with farmed salmon

    Mentioned in today's episode:

    Omega-3 polyunsaturated fatty acids and inflammatory processes: Nutrition or pharmacology? in the British Journal of Clinical Pharmacology

    Omega-6 fatty acids and inflammation in PLEFA

    Omega-3 fatty acids and inflammatory processes in Nutrients 

    Another relevant study:

    Health relevance of the modification of low-grade inflammation in ageing and the role of nutrition in Ageing Research Reviews

    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.

    Your new menopause toolkit with Dr. Mary Claire Haver & Dr. Sarah Berry

    Your new menopause toolkit with Dr. Mary Claire Haver & Dr. Sarah Berry

    The menopause transition can bring unexpected challenges — the effects can significantly impact daily life and long-term health.

    Dr. Mary Claire Haver is a board-certified gynaecologist and a menopause specialist. She's helped thousands of women in perimenopause and menopause to realise their health goals. In today’s episode, she joins Jonathan and ZOE's Chief Scientist Dr. Sarah Berry to shed light on what to expect during these life stages.

    Sarah and Mary Claire describe practical strategies for managing symptoms, critical conversations to have with healthcare providers, and how to advocate for yourself effectively in medical settings.

    Follow Mary Claire on Instagram.

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

    Follow ZOE on Instagram

    Timecodes:

    00:00 Introduction

    01:33 Quickfire questions

    05:53 There is a lack of menopause training in medical school

    07:02 Most women are going into menopause blind

    07:43 Why menopause symptoms vary

    09:30 The hormonal ‘zone of chaos’

    11:45 ZOE PREDICT data on menopause symptoms

    13:36 How long do perimenopause symptoms last?

    17:52 Perimenopause at age 35?

    18:34 Why hormone tests are worthless

    20:53 The risk of chronic disease after menopause

    24:53 Why does menopause increase hunger?

    28:39 Why medicine and research is male-dominated

    32:34 How to talk to your doctor about menopaue

    34:12 Pregnancy research - 10x more extensive than menopause research!

    35:14 Mary Claire’s toolkit of strategies for menopause

    36:34 What are the long-term health benefits of hormone replacement therapy?

    38:36 Is HRT safe for most women?

    42:47 Brand new ZOE study results: diet and menopause

    49:16 Top 3 tips to help with symptoms

    54:34 What is ‘frozen shoulder’ and how can you treat it?

    Mentioned in today's episode:


    Books by Mary Claire:


    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.

    The medicines hiding in your spice rack with Kanchan Koya & Dr. Sarah Berry

    The medicines hiding in your spice rack with Kanchan Koya & Dr. Sarah Berry

    In today’s episode we’re uncovering the medicines hiding in your kitchen. 

    Molecular biologist Kanchan Koya joins Jonathan and Sarah to explore the incredible health benefits of spices. From controlling blood sugar to soothing a sore throat, we’ll discover what the latest research says about household favorites including ginger, cinnamon and cloves. 

    Kanchan Koya is a food scientist, founder of the spice-centric food blog Chief Spice Mama and author of the cookbook ‘100 Recipes with Healing Spices for Your Family Table’. She will show us how to get the most out of spices, with simple cooking tips and delicious recipes. 

    Want to make Kanchan’s show stopper spice dish? Find the recipe here.

    Follow Kanchan on Instagram.

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

    Follow ZOE on Instagram.

    Timecodes:

    00:00 Introduction

    01:26 Quickfire questions

    03:08 What are spices?

    03:43 Polyphenols in spices

    07:25 Spices and your health

    11:01 Cinnamon and blood sugar control

    14:49 Anti-inflammatory benefits of spices

    21:08 A practical guide to using spices

    31:40 Reviving old spices

    33:11 The wonders of ginger: from morning sickness to gut health

    35:56 Spiced cooking tips

    37:41 Breakfast ideas: add spices to start your day

    39:44 Simple spicy snacks

    42:05 Dinner delights: spicing up main meals

    44:11 Spices for kids

    46:24 Spiced drinks: from chai to golden milk

    48:24 The ultimate spice dish

    Studies related to today’s episode:


    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.

    Foods for every decade of life with Dr. Federica Amati

    Foods for every decade of life with Dr. Federica Amati

    Did you know that even at age 70, with the right nutrition, you could potentially extend your life by 6 years?

    In today’s episode, we learn that it's never too late to change your diet for the better. Dr. Federica Amati, ZOE’s Head Nutritionist, dives into the unique nutrition needs at every life stage.

    From the golden windows of opportunity that can transform your health, to practical food recommendations for adolescence, adulthood and beyond, Dr. Amati gives tips to enhance your wellbeing.

    Dr. Federica Amati is a researcher at King’s College London and registered nutritionist. She is also lecturer and Nutrition Topic Lead at Imperial College School of Medicine. Federica empowers people with accessible, practical knowledge to make informed choices on diet and lifestyle and to improve health based on unique needs and preferences, at every stage of life.

    Follow Dr. Federica Amati on Instagram 

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

    Follow ZOE on Instagram

    Timecodes

    00:00 Introduction

    01:17 Quickfire questions

    03:32  The first window of opportunity is before you are born

    06:04 It takes two to tango: equal roles in conception

    07:25 The science behind sperm health and diet

    09:10 What is life course nutrition?

    10:35 Why generic nutrition advice isn't enough

    13:00 Critical changes in the first 12 weeks of pregnancy

    16:25 Nutritional needs in the second trimester of pregnancy

    17:20 Preventing allergies during pregnancy

    20:30 Nutrition in childhood and adolescence

    21:00 The importance of a diverse diet for teenagers

    22:57 Children learn to eat from us: exposure is key

    25:10 The impact of ultra-processed foods on teenagers

    27:40 Do you need to eat meat to grow well?

    32:55 Lifestyle choices in your 30s affect long-term health

    36:00 Longevity supplement myths

    37:40 Gut microbiome changes in adulthood

    43:28 How to extend your lifespan through diet at any age

    46:05 Preparing for healthy aging and avoiding 'Sniper Alley'

    50:10 How to eat right in your 70s and beyond

    54:22 Protein needs as you age

    56:30 Becoming a ZOE member is like having a nutritionist in your pocket!

    59:20 Summary

    Mentioned in today's episode:


    Books:


    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 <a...

    What to eat to avoid osteoporosis with Prof. Cyrus Cooper and Tim Spector

    What to eat to avoid osteoporosis with Prof. Cyrus Cooper and Tim Spector

    Did you know that every 12 years, our skeletons undergo a complete transformation? 

    Osteoporosis, a condition where bones become fragile, significantly increases the risk of fractures from minor incidents, often without any noticeable symptoms. Worldwide, it affects one in three women and one in five men over fifty, leading to pain, potential disability and loss of independence.

    In today’s episode, Jonathan, Tim and Cyrus ask the question: How can understanding osteoporosis and implementing targeted lifestyle changes enhance bone health and reduce the risk of fractures?

    Cyrus Cooper is a Professor of Rheumatology at the University of Southampton, where he is also the Director of the MRC Lifecourse Epidemiology Unit and Vice-Dean of Medicine. In addition, he’s a Professor of Musculoskeletal Science at the Nuffield Department of Orthopaedics, Rheumatology and Musculoskeletal Sciences at the University of Oxford.

    Tim Spector is one of the world’s top 100 most-cited scientists, a professor of epidemiology, and scientific Co-Founder at ZOE. Tim trained originally in rheumatology and epidemiology. 

    Make smarter food choices for your body: zoe.com/podcast

    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 personalised nutrition program.

    Follow ZOE on Instagram.

    Timecodes

    00:00 Introduction

    01:21 Quickfire questions

    03:08 What is osteoporosis?

    06:10 Why might our bones become more fragile as we age?

    08:10 Your skeleton renews itself all the time

    10:30 Does menopause cause osteoporosis?

    12:48 What's it like living with osteoporosis?

    15:16 How common is osteoporosis in males?

    16:04 What are the symptoms of osteoporosis and at what age should you get checked?

    21:40 Some chilling statistics about osteoporosis

    23:10 Common myths about the effects of calcium and vitamin D on osteoporosis

    27:50 What is the latest science on vitamin D supplementation?

    34:10 Can vitamin D and calcium ensure children’s bone density is healthy?

    34:55 Osteoporosis treatment options, including new drugs    

    37:20 The impacts of HRT on bone density

    39:30 What are the downsides to some of these treatments?

    43:00 Does physical activity help to prevent fractures?

    44:30 Lifestyle impacts: diet and nutrition

    49:40 Can exercise make your bones stronger?

    55:20 Ideal exercises to prevent osteoporosis

    57:10 Cyrus and Tim’s top 3 actions to improve bone health

    59:10 Summary

    Mentioned in today's episode:


    Relevant studies:

    Intermittent fasting: what we learned from the world's biggest study with Prof. Tim Spector & Gin Stephens

    Intermittent fasting: what we learned from the world's biggest study with Prof. Tim Spector & Gin Stephens

    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 podcast@joinzoe.com, and we’ll do our best to cover...

    The best exercise routine, according to your muscle clocks with Professor Karyn Esser

    The best exercise routine, according to your muscle clocks with Professor Karyn Esser

    Our bodies naturally follow a roughly 24-hour cycle, called our circadian rhythm. And every cell has a rhythm.

    As we get older, we tend to lose muscle, making us more prone to falls and less able to live independently. Though we can't stop aging, staying active helps keep our muscles strong and our bodies healthy for longer.

    Prof. Karyn Esser is a specialist in how the body's natural rhythms affect muscles. Today, she guides us through the latest research and shows that it's always possible to harness the power of your muscles to enhance your quality of life. She is a professor in the Department of Physiology and Aging at the University of Florida, where she’s also the co-director of the University of Florida Older Americans Independence Center.

    In today's episode of ZOE Science & Nutrition, Jonathan and Karyn explore the body's internal clocks and ask: why do our muscles have their own schedule, and is there an ideal time of day to exercise?

    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.

    Follow ZOE on Instagram.

    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

    Is there a nutrition topic you’d like us to explore? Email us at <a href="mailto:podcast@joinzoe.com" rel="noopener noreferrer"...

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

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

    How soon should we start taking our dementia risk seriously?

    In today’s episode of ZOE Science & Nutrition, Jonathan is joined by Prof. Claire Steves to explore the multifaceted world of dementia. They delve into the significance of dental health, genetics, diet, and physical activity — plus, they unpack the latest research — to give you practical strategies for preventing dementia.

    Claire is a consultant physician in geriatric medicine at Guy's and St Thomas' NHS Foundation Trust. She’s also a senior clinical lecturer at King's College London and deputy clinical director of the institution’s Department of Twin Research and Genetic Epidemiology where she leads research on the characterization of physical and mental aging traits and frailty.

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

    Get the FREE ZOE gut health guide — download here

    Follow ZOE on Instagram.

    Timecodes:

    00:00 - Introduction

    01:26 - Quickfire questions on dementia

    02:42 - Main discussion: understanding dementia

    04:18 - Control over fate with dementia

    06:52 - Why older people get more fractures

    08:32 - Warning signs of dementia

    09:55 - Unique aspects of dementia

    12:12 - Cellular level discussion on dementia

    15:49 - Risk factors for dementia

    16:07 - Inheritance and dementia

    18:29 - High-risk factors for dementia

    19:15 - Fetal development and dementia risk

    21:47 - Brain reserves and mental health

    24:24 - New advances in dementia treatment

    30:47 - Medications and life expectancy

    33:21 - Diet and dementia prevention

    35:58 - The role of physical activity

    39:45 - Oral health and dementia

    42:10 - Social interaction and brain health

    44:02 - Diabetes and dementia

    45:36 - Women, HRT, and dementia

    49:09 - Recap: Types of dementia

    53:39 - Hearing aids and dementia prevention

    55:39 - Episode sign-off

    Studies related to today’s episode:


    Find our top 10 tips for healthier living: Download our FREE guide.

    Are you interested in a specific aspect of dementia? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.

    Episode transcripts are available here.

    Three ways to prevent diabetes with Professor Naveed Sattar

    Three ways to prevent diabetes with Professor Naveed Sattar

    In today’s episode, we’re talking about a disease so widespread that it touches nearly every family in some way: type 2 diabetes. It’s not just a health issue, it's a rapidly expanding crisis. And many people don’t know that they have it. 

    In the U.S. alone, 100 million people have prediabetes, and more than 37 million have type 2 diabetes, a chronic condition with life-altering effects.

    Prof. Naveed Sattar joins us to shed light on preventing, treating, and potentially reversing type 2 diabetes. 

    Naveed is a medical doctor and Professor of Metabolic Medicine at the Institute of Cardiovascular & Medical Sciences at the University of Glasgow. He’s one of the world’s top 1% most cited clinical scientists, and he’s worked on many clinical trials of lifestyle changes and drugs to prevent and manage diabetes. 

    Learn your diabetes risk score:

    If you’re in the U.K. click here

    If you’re in the U.S. click here.

    Get the FREE ZOE gut health guide — download here

    Follow ZOE on Instagram

    Timecodes:

    00:00 Introduction

    01:00 Topic introduction

    02:28 Quick fire questions

    05:33 What is blood sugar and why does it matter?

    07:15 What is insulin and what is its relation to blood sugar and diabetes?

    08:48 Why doesn't the body allow sugar to increase in the blood?

    10:45 What happens when somebody gets pre-diabetes or type 2?

    14:34 What is HBA1C?

    17:08 Why has there been such an increase in diabetes?

    23:05 How does muscle mass have any impact on diabetes?

    24:54 Are risks different between men and women?

    27:08 How does ethnicity come into this?

    31:04 What other personal risk factors are there?

    32:29 What are the symptoms of diabetes?

    33:53 When do these symptoms begin?

    35:09 What should you do if you have concerns?

    36:33 How to find out your own likelihood of risk

    38:34 How can we avoid getting diabetes?

    42:10 How can we combat genetic risk factors?

    44:26 Is it possible to lower blood sugar and reverse the effects of diabetes?

    47:18 What is the science behind the new drugs coming on the market?

    49:20 Summary

    53:39 Outro

    Mentioned in today’s episode: 


    Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.

    Episode transcripts are available here.

    The truth about SIBO with Dr. Will Bulsiewicz

    The truth about SIBO with Dr. Will Bulsiewicz

    Do you know what SIBO is and how it could be affecting your health?

    In today’s episode, Jonathan and Dr. Will Bulsiewicz dive into the world of small intestinal bacterial overgrowth (SIBO), a condition that may underlie common health issues ranging from irritable bowel syndrome to brain fog. 

    Together, they tackle myths and share insights into SIBO diagnosis and treatment. Could rebalancing your gut microbiome be the answer you've been searching for?

    Dr. Will Bulsiewicz is board-certified in internal medicine and gastroenterology. He’s also a New York Times bestselling author. Dr. B has won multiple awards and distinctions for his work as a clinician. 

    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.

    Follow ZOE on Instagram.

    Timecodes

    00:00   Introduction to SIBO

    01:01 What is SIBO?

    02:43 An overgrowth of bacteria

    03:41 SIBO Myth #1 debunked

    04:34 What is the link between SIBO and other diseases?

    06:12 What are the challenges with SIBO Testing

    06:48 Understanding testing methods

    07:08 Myth #2 debunked

    08:28 The issues with breath testing for SIBO

    11:38 What are the root causes of SIBO

    14:35 What is the impact of medication on SIBO?

    16:12 Dietary management and low FODMAP diet

    17:45 Probiotics and SIBO management

    18:00 Myth# 3 debunked

    19:55 Verdict

    Mentioned in today’s episode: 

    Fiber supplementation protects from antibiotic-induced gut microbiome dysbiosis by modulating gut redox potential from Nature Communications

    Our earlier podcast on the low-FODMAP diet 

    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.

    Fitness routines for menopause with Dr. Stacy Sims - exercise for every stage

    Fitness routines for menopause with Dr. Stacy Sims - exercise for every stage

    Are you navigating the twists and turns of perimenopause and beyond? Traditional exercise advice often misses the mark for women in this phase, mostly because its source is research focused on men. 

    In today’s episode, we're joined by the acclaimed Dr. Stacy Sims, a leading expert on women's exercise science. Stacy delves into how menopause affects our exercise responses, and she offers strategies to adapt your fitness routine for optimal health during and after menopause.

    Ready to transform your approach to health and fitness? Tune in for expert insights and actionable tips.

    Dr. Stacy Sims is an exercise physiologist and nutrition scientist who researches exercise performance and nutrition with a focus on women’s health and performance. She holds a Ph.D. in exercise physiology and sports nutrition from the University of Otago, and she did a postdoc at Stanford, where she remains an adjunct faculty member. Stacy is also a research associate at the AUT Sports Performance Research Institute New Zealand.

    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 podcast@joinzoe.com, and we’ll do our best to cover it. 

    Episode transcripts are available here.

    Related Podcasts

    Oregon Rooted: The Dirt Show

    Oregon Rooted: The Dirt Show
    Oregon Rooted is all about Oregon’s cannabis & psychoactive culture. We are here to bring you the best podcast celebrating that culture. The goal is to bring this community together where all are able to share candid and honest ideas through a network of people who represent the culture. The show features news, reviews, interviews, entertainment, culture, plenty of grow talk, prizes, contests, and Oregon based psychoactive content. Oregon Rooted supports growing your own plant medicine and will share knowledge for beginners, advanced, and experts alike to cultivate the best herb and entheogens on the planet. Go to www.oregonrooted541.com, become a member of the community and help others with your knowledge! To contact, email us at oregonrooted@gmail.com, support us on Patreon, subscribe to our YouTube channel, like us on Facebook, and follow on Instagram, Twitter, Pinterest, and Tumblr.

    By: Higherpeaks, Lady Sativa

    Total Episodes: 110

    Topics:educationhealth & fitnessscience

    All Things Physical Therapy Podcast

    All Things Physical Therapy Podcast

    Brought to you by DPT Steph, tune in to hear discussions within the PT community as well as members of the interdisciplinary team. All Things Physical Therapy podcast has the goal of bridging the gap between students and the clinician they want to be with an interdisciplinary approach.

    By: DPT Steph

    Total Episodes: 31

    Topics:educationhealth & fitnessscience

    Back Row Bros

    Back Row Bros

    The back row is reserved for underachieving students and the cool kids. We like to think of ourselves as the latter. This podcast was born in our back row daydreams. We wanted to bring the business in the front, to the party in the back. Expect to learn, laugh, and do a lot of fact checking. This is the Back Row Bros.

    By: Colton Durdunji, Austin Howard, Trey Huggins, Zack Jones, Joel Langley

    Total Episodes: 9

    Topics:educationhealth & fitnessscience

    All The Way Authentic With Kevin P. Henry

    All The Way Authentic With Kevin P. Henry

    Welcome to the All The Way Authentic podcast, where we embark on a journey of self-discovery, embracing authenticity, and actively pursuing both personal and professional aspirations. This podcast is about finding YOU, understanding YOU, unapologetically being YOU, and going after your goals. Join host Kevin P. Henry as he guides you through insightful interviews and powerful stories aimed at fostering education and inspiration.


    Delve into profound narratives covering a spectrum of topics, including diversity, inclusion, mental health, and beyond. All The Way Authentic is your compass for enhanced learning and heightened awareness, equipping you with the tools to deepen your understanding of the human experience.


    This podcast amplifies the voices of the marginalized, creating a platform for essential conversations that challenge perspectives and ignite action. To foster genuine change, it begins with YOU. Immerse yourself in authentic discussions that will reshape your thinking and propel you into purposeful action. Welcome to a podcast that goes beyond the surface—All The Way Authentic is your catalyst for transformative experiences and meaningful connections. It's time to embrace authenticity and contribute to the radical change our world needs.


    It's time to get All the Way AUTHENTIC. 


    Let's get social!

    Like us on Facebook

    Follow us on Instagram

    Find us on the Web

    By: Kevin P. Henry

    Total Episodes: 33

    Topics:educationsociety & culturehealth & fitnessscience