lifestyle factors

This extra special – and slightly different – episode of the podcast is for anyone who’s ever felt confused about best practice for good health. If you’ve wondered which diet is the best one for your health, or if you are confused about how much protein you should be consuming - or whether a little bit of alcohol has any health benefit at all - then I have just the guest for you. 

Dr Tommy Wood is Assistant Professor of Paediatrics and Neuroscience at the University of Washington, US. He holds a degree in biochemistry from Cambridge, a medical degree from Oxford, achieved his PhD in physiology and neuroscience in Oslo, and has published papers and lectured across the globe. It’s fair to say that when it comes to health and longevity, Tommy knows what he’s talking about. And that’s exactly why I invited him back onto my podcast for the third time. 

He, like myself, is passionate about empowering individuals to take control of their health by simplifying the wealth of information that exists and giving people practical, realistic recommendations. In today’s conversation, Tommy and I work through a list of common areas of confusion when it comes to our wellbeing. And together we try to put the received wisdom in context, summarise the evidence, and then give nuanced, practical advice.

We begin with alcohol, and Tommy explains that while there are no proven health benefits to drinking it, there are caveats. And that becomes a theme for this conversation. Nothing is all good, or all bad - context is always key.

Next, we cover caffeine and its effect on performance, cognitive function, gut health, stress and, again, sleep. Then we dive deep into the hot topic of sugar, ultra-processed foods, continuous glucose monitors (CGMs) and other trackers.

We go on to tackle protein, the minimum effective dose for exercise, the importance of building muscle, and the supplements we might want to consider taking. And for every subject we cover, Tommy exposes the common pitfalls in research methods and tells us what the science can show, but also what it can’t. 

There are so many mixed messages out there when it comes to our health. Our hope is that this conversation offers a valuable lesson in critical thinking and context, and highlights the importance of taking a personalised approach to your health. 

Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/feelbetterlivemore. For other podcast platforms go to https://fblm.supercast.com.

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Show notes https://drchatterjee.com/404

DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Hosted on Acast. See acast.com/privacy for more information.

Pro footballer and star podcaster Jason Kelce is ubiquitous right now (almost as ubiquitous as his brother and co-host Travis, who's been in the limelight for his relationship with Taylor Swift). After you hear this wide-ranging interview, you might want even more Kelce in your life. 

RESOURCES:

• “N.F.L. Player Team Report Cards,” by the National Football League Players Association (2023).
• Kelce, documentary (2023).
• New Heights with Jason and Travis Kelce, (produced by Wave Sports + Entertainment).

EXTRAS:

• "When Is a Superstar Just Another Employee?" by Freakonomics Radio (2023).

SOURCES:

• Jason Kelce, center for the Philadelphia Eagles.

Heart disease is among the top five causes of death globally, and it’s the first in the United States and United Kingdom. In the U.S., it causes 1 in 5 deaths.

But what is heart disease, exactly? Can we take steps to avoid it? Prof. Eric Rimm, of the Harvard T.H. Chan School of Public Health, is here to enlighten us. 

In today’s episode of ZOE Science & Nutrition, Jonathan and Eric explore what we can do to reduce our chances of getting heart disease. 

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

Follow ZOE on Instagram. 

Timecodes:

00:15 - Intro

01:07 - Quick fire questions

02:10 - Biggest myth about Heart Disease

03:2 6 - What is Heart Disease?

08:03 - What is a stroke?

10:29 - What are the differences in Heart Disease symptoms between men and women?

12:51 - Did you know that…

14:24 - The multi-decade diet study

21:24 - The 4 ways to lower chances Heart Disease

28:16 - Weight and Heart Disease

32:09 - What can you do to reduce Heart Disease risk?

34:30 - Exercise and Heart Disease risk

37:11 - Body Weight and Heart Disease risk

38:01 - Diet and Heart Disease risk

41:06 - Sleep and Heart Disease risk

46:18 - What is the cutting edge research in Heart Disease?

49:35 - Summary

53:18 -  Conclusion

Mentioned in today’s episode: 

• Optimal dietary patterns for prevention of chronic disease from Nature Medicine
• Frequency, type, and volume of leisure-time physical activity and risk of coronary heart disease in young women from Circulation
• Diet, lifestyle, biomarkers, genetic factors, and risk of cardiovascular disease in the Nurses’ Health Studies from the American Journal of Public Health

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

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

Episode transcripts are available here.

Menopause is a time of significant hormonal changes which can lead to a range of symptoms that can severely impact quality of life for many women. So, a drug that promises to reduce these symptoms is incredibly welcome, but it has been steeped in controversy.

HRT (Hormone replacement therapy) has been widely debated, with conflicting information about its effectiveness, with some suggesting HRT is outright dangerous. In fact, a massive study twenty years ago linked it to an increased risk of breast cancer.  As a result, the numbers of women taking HRT plummeted. So should HRT be avoided at all costs? 

In today’s episode, Jonathan is joined by the author of that very study and esteemed Professor JoAnn Manson, alongside Dr. Sarah Berry to explore the science behind HRT.

• Professor JoAnn Manson is a professor of epidemiology at the Harvard School of Public Health and one of the world's most experts on HRT and menopause having run multiple enormous studies to uncover the effects of hormone replacement therapy on women’s health.

With the help of ZOE regular Dr. Sarah Berry, they delve into the science behind HRT, empowering listeners to make informed decisions about treatment for symptoms of the menopause.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 Introduction

00:12 Jonathan's introduction

01:33 Quick Fire Questions

03:27 What is the menopause?

04:10 What is the perimenopause?

05:46 What is the state of the current conversation on the menopause?

07:13 Should women seek help about the menopause?

07:58 Why do some women have symptoms and others not?

09:15 Yougov and ZOE study results on the menopause

11:35 Why is the menopause getting more attention now?

13:39 Should we be taking these symptoms seriously?

17:10 What else can be done asides from HRT?

18:49 Studies on the relationship between diet and menopause symptoms

19:35 What can help alleviate symptoms?

21:23 Are there any specific foods that can help improve symptoms?

23:37 Are menopause specific supplements effective?

24:50 How does HRT work?

26:26 Is HRT just oestrogen?

30:59 Does testosterone have a use for menopause?

31:58 What is the controversy behind HRT?

35:56 What's the latest advice and health risks?

38:11 When should you stop hormone therapy?

40:43 Do symptoms persist when you come off of hormone therapy?

42:00 How long does HRT take to start working?

43:07 How does HRT affect weight management?

45:15 Summary

48:04 Goodbyes

48:25 Outro

Check the trials mentioned in today’s episode: 

MsFlash: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4731298/

ZOE Menopause Study: https://joinzoe.com/learn/menopause-metabolism-study

PEPI Trial: https://pubmed.ncbi.nlm.nih.gov/7807658/

Follow Sarah: https://twitter.com/saraheeberry

Follow ZOE on Instagram: <a...

Mental illnesses of all kinds are on the rise, and yet we seem no closer to being able to treat them effectively. We're only able to treat the symptoms of mental illness, but aren't often able to put the illness into remission because its root cause has been a mystery.

My guest, however, believes he knows exactly what the root cause of mental illness is, and thus how to finally resolve it for good. His name is Dr. Chrisopther Palmer, and he's a Harvard psychiatrist and the author of Brain Energy: A Revolutionary Breakthrough in Understanding Mental Health. Today on the show, Chris unpacks his theory of mental illness, which basically comes down to this: if your brain cells aren't getting enough energy, they're not going to function properly. He explains how numerous and seemingly diverse mental illnesses, from anxiety and depression to ADHD and alcoholism, actually all have a common pathway: metabolic disorders. While we typically think of metabolism as related to the physical body, it also greatly affects the mind, and Chris explains how you can have the kind of metabolic problems that cause mental illness even if you're not overweight. Chris then shares how certain lifestyle changes, like switching to a ketogenic diet, may be able to completely cure mental illness.

Resources Related to the Episode

• AoM Podcast #585: Inflammation, Saunas, and the New Science of Depression
• AoM Podcast #793: The New Science of Metabolism and Weight Loss
• AoM Podcast #747: Why We Get Sick

Connect With Dr. Christopher Palmer

• The BrainEnergy Website
• Chris' Website

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CAUTION: Please be aware that this podcast contains reference to suicide.

Today I’m pleased to welcome back Dr Ayan Panja, who’s a close friend and now a regular podcast guest – as well as an accomplished podcaster himself. He’s a busy NHS GP, brilliant health communicator, and my partner in delivering our RCGP-accredited Prescribing Lifestyle Medicine course to fellow clinicians.

We start off the conversation talking about the current challenges that exist for NHS GPs. We talk about the desperate need for more mental health care, and how and why the pandemic has lowered resilience levels in all of us.

Ayan takes us through the Symptom Web which we developed as part of our Prescribing Lifestyle Medicine course, but it’s also a tool we could all start using. It’s about looking at the eight key lifestyle factors that influence health, to help us identify and then address potential issues.

We discuss the bias that exists in modern medicine towards treating acute illnesses, while chronic conditions that build with time go overlooked. But there is so much we can all do to take control of our health and reduce the likelihood of getting sick.

We also chat about the recent death of Ayan’s father and share our experiences of grief. We discuss how other people’s reactions can often be surprising, and what they can teach us about how best to help when someone is bereaved. Compassionate listening, we agree, is key – something that’s as important among friends as it is in the doctor-patient relationship.

Ayan also tells me about his own health podcast (called Saving Lives In Slow Motion, which I highly recommend) and the book he’s writing, to empower more people to understand their own health. It’s not published until 2023 but I know it’s going to be a must-read.

I really enjoyed chatting with one of my closest friends face-to-face while the mics were running – I hope you enjoyed listening.

Thanks to our sponsors:

https://www.leafyard.com/livemore

https://www.blublox.com/livemore

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RCGP Prescribing Lifestyle Medicine course https://www.prescribinglifestylemedicine.org

Order Dr Chatterjee's new book Happy Mind, Happy Life: UK version and US & Canada version

Show notes available at https://drchatterjee.com/232

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified health care provider with any questions you have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Hosted on Acast. See acast.com/privacy for more information.

For nearly four decades, Americans have heard a simple story about health, longevity and obesity. This week, we learn it's a little more complicated. 

Thanks to Katherine Flegal, Paul Campos, Jeff Hunger and Jason Salemi for helping us research and fact-check this episode! 

Support us:

• Hear bonus episodes on Patreon
• Donate on PayPal
• Get Maintenance Phase T-shirts, stickers and more

Links!

• Katherine Flegal’s “The obesity wars and the education of a researcher”
• Walter Willett's " Evidence does not support benefit of being overweight on mortality"
• Flegal’s 2005 paper
• Flegal’s 2013 article
• Willett’s 2016 meta-analysis
• The infamous 2004 CDC paper
• Fat: A Cultural History of Obesity
• Paul Campos's "The Obesity Myth"
• Walter Willett’s Food Fight           
• The obesity research that blew up
• Flawed methods and inappropriate conclusions for health policy on overweight and obesity: The Global BMI Mortality Collaboration meta-analysis
• Does Body Mass Index Adequately Convey a Patient’s Mortality Risk?
• The Weight of Medical Authority: The Making and Unmaking of Knowledge in the Obesity Epidemic
• Obesity: An Overblown Epidemic? 
• Commentary: On ‘public health aspects of weight control’
• Obesity And Its Relation To Health And Disease
• Does Being Overweight Really Reduce Mortality?
• Individual and Aggregate Years-of-life-lost Associated With Overweight and Obesity

Your blood sugar can make you happy, moody, sweaty, unconscious and possibly even homicidal. In this episode, Dr. Mike Natter dishes about how blood sugar works, what insulin does, and how prevalent diabetes is in all of its various forms. Also: keto vs. vegan, hypoglycemia, cyborg organs, owl hoots, gestational diabetes, type 1 vs. type 2 and ... does Gwyneth drink her own pee? Also: the emotional side of the disease and how to help those in your life who are diabetic.

Next week, the doc addresses your questions, from diets to diagnoses to infuriating insulin prices.

Follow Dr. Mike Natter at Instagram.com/mike.natter or at Twitter.com/mike_natter

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Theme song by Nick Thorburn

Support the show: http://Patreon.com/ologies

Can adults grow new neurons? Until relatively recently, experts believed the answer was no. But neuroscientist, Sandrine Thuret explains why she believes humans can indeed generate new brain cells, a process called neurogenesis. She discusses the findings of the fascinating research in this area and gives practical advice on how we can help our brains better perform neurogenesis through our lifestyles- improving mood, increasing memory formation and preventing the decline associated with ageing along the way. This is an empowering and eye-opening conversation – I hope you enjoy it!

Show notes available at drchatterjee.com/sandrine

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Hosted on Acast. See acast.com/privacy for more information.