Polyphenols

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.

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

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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:

• Safety and efficacy of curcumin versus diclofenac in knee osteoarthritis: a randomized open-label parallel-arm study published in Trials
• Analgesic effect of the aqueous and ethanolic extracts of clove, published in Avicenna Journal of Phytomedicine
• Effect of cinnamon spice on continuously monitored glycemic response in adults with prediabetes published in The American Journal of Clinical Nutrition
• Star anise (Illicium verum): Chemical compounds, antiviral properties, and clinical relevance published in Phytotherapy Research
• Ginger-Mechanism of action in chemotherapy-induced nausea and vomiting, published by Critical Reviews in Food Science and Nutrition

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.

Olive oil is a hot topic. We first dived into the benefits of olive oil back on episode 99 with Dr Simon, but I thought it was time for an update.

Today you’re going to learn about:

Why Olive oil is so healthy

The evidence for Olive oils benefits

How much Olive oil you should be consuming every day for benefits

How to choose a quality Olive oil

The minimum polyphenol content you need to look out for

Whether “cold pressed” means anything

Cheap and fake olive oils and whether they have any value

Dr Simon Poole is in the studio and on YouTube you can watch our taste test with 5 different olive oils. He shows me the techniques behind how to smell, taste and grade olive oils and how you can do this at home too!

Dr Simon is an internationally acclaimed expert in the mediterranean diet and lifestyle, and the nutrition of extra virgin olive oil. He has more than 30 years experience as a medical doctor, he’s a teacher and researcher in Cambridge, widely published in academic journals, and is author of award winning books including The Olive Oil Diet, The Real Mediterranean Diet, Diabetes for Dummies and Diabetes Nutrition for Dummies.

We also taste test his own olive oil called “Positively Good For You” that isn’t available for purchase at present, but watch this space because considering the flavour, quality and price of the oil, I expect to see it on shelves soon.

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We would love to get your feedback on the subject matter of these episodes - please do let me know on our social media pages (Instagram, Facebook & Twitter) what you think, and give us a 5* rating on your podcast player if you enjoyed today’s episode

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Many of us love coffee, but we may not be aware of its health benefits. If you thought coffee was just a caffeine kick, think again.

In today's episode, Jonathan, Prof. Tim Spector, and coffee expert James Hoffmann explore the intricate relationship between coffee and health. They uncover truths and myths about caffeine and describe coffee’s fascinating role in improving gut health.

Tim also shares exciting news about soon-to-be published research. The topic: coffee and the gut microbiome. Plus, James brews coffee live in the studio and helps us understand the different coffee variants. He even dives into the world of coffee kombucha.

James Hoffmann is an English barista, YouTuber, entrepreneur, coffee consultant, and author. He came to prominence after winning the World Barista Championship in 2007 and is credited as a pioneer of Britain's third-wave coffee movement.

Tim is a professor of genetic epidemiology at King’s College London, director of the Twins UK study, scientific co-founder of ZOE, and one of the world’s leading researchers. 

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

Find top tips for gut health from ZOE Science and Nutrition — download our FREE gut guide. 

Follow ZOE on Instagram.

Timecodes:

00:00    Introduction

01:50    Quickfire Questions

04:24    Why are we all so obsessed with coffee?

05:02    What are the health benefits associated with coffee?    

06:40    There is a lot more fiber in coffee than you think

09:47    The effects of caffeine and gender differences

12:31    Why is coffee full of polyphenols?

15:12     Tim’s new research teaser

21:21    What is the health relationship between fiber, microbes and our bodies?

27:32    Should we all start drinking coffee and should we choose decaf?

31:52    Modern coffee is all about flavor

33:03    Does the way that we make coffee impact our health?

37:55    James explains his mini laboratory!

43:42    Why is coffee not regulated in coffee shop chains?

44:35 What's the best way to make coffee?

44:40    Coffee #1 Filter Coffee

47:10    Coffee #2 Decaf Coffee

51:00    Coffee #3 Instant Coffee

1:00:50  How does caffeine affect high blood pressure?

1:05:36  Summary

Mentioned in today’s episode: 

How to Make the Best Coffee at Home by James Hoffman

Editorial correction: James refers to chlorogenic acid as a polyphenol. We have since learnt that this is incorrect. Rather, it is a phenolic compound or a phenolic acid. James has shared this short video on his YouTube channel clarifying this: https://www.youtube.com/watch?v=IszQ2JR3Olc

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

Episode transcripts are available here.

Todays Snacksize Doctor’s Kitchen podcast is all about arthritis. Arthritis is one of the commonest conditions that GPs across the UK and beyond see in clinic.

But is there something we can do with food to help pain associated with arthritis? In this snacksize podcast I talk through some of my go to ingredients including olive oil, ginger, polyphenols, turmeric and an anti-inflammatory diet.

Subscribe to the “Eat, Listen, Read” newsletter where I send you a recipe to cook as well as some mindfully curated media to help you have a healthier, happier week.

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We would love to get your feedback on the subject matter of these episodes - please do let me know on our social media pages (Instagram, Facebook & Twitter) what you think, and give us a 5* rating on your podcast player if you enjoyed today’s episode.

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View the Show Notes For This Episode

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Dr. Steven Gundry is one of the world’s top cardiothoracic surgeons and a pioneer in nutrition. He hosts a top-rated health show, The Dr. Gundry Podcast, is the founder and Director of The International Heart and Lung Institute Center for Restorative Medicine, and is the founder of Gundry MD, a line of wellness products and supplements. He is the author of New York Times bestsellers The Plant Paradox, The Plant Paradox Cookbook, The Plant Paradox Quick & Easy, and The Longevity Paradox, along with national bestsellers The Plant Paradox Family Cookbook, The Energy Paradox, Dr. Gundry’s Diet Evolution, and Unlocking the Keto Code, and has had more than three hundred articles published in peer-reviewed journals on using diet and supplements to eliminate heart disease, diabetes, autoimmune disease, and multiple other diseases. He just released his latest book, Gut Check: Unleash the Power of Your Microbiome to Reverse Disease and Transform Your Mental, Physical, and Emotional Health.

This episode is brought to you by Rupa Health, Mitopure, Beekeeper’s Naturals, and Momentous.

Streamline your lab orders with Rupa Health. Access more than 3,000 specialty lab tests and register for a FREE live demo at RupaHealth.com.

Support essential mitochondrial health and save 30% on Mitopure. Visit TimelineNutrition.com/Drhyman and use code DRHYMAN30.

Listeners can save 20% off sitewide on Beekeeper’s Naturals. Just go to beekeepersnaturals.com/hyman and use code HYMAN.

Head over to livemomentous.com/mark for 20% off creatine, collagen, and all of their best-in-class products.

In this episode we discuss (audio version / Apple Subscriber version):

• How Dr. Gundry and I discovered the significance of the gut microbiome (8:05 / 5:29)
• Hallmarks of a healthy microbiome (15:21 / 12:45)
• Feeding the microbiome (17:11 / 14:35)
• Maintaining a healthy, impenetrable gut wall through mitochondrial uncoupling (23:03 / 20:27)
• The role of polyphenols in the gut microbiome (32:50 / 27:55)
• Research on the microbiomes of centenarians and their ability to produce Urolithin A (48:23 / 43:28)
• The mood, brain, gut connection (1:02:32 / 57:37)
• Cancer and the gut microbiome (1:05:42 / 1:00:47)
• Dr. Gundry’s tips for gut health (1:18:31 / 1:13:36)

Get a copy of Gut Check: Unleash the Power of Your Microbiome to Reverse Disease and Transform Your Mental, Physical, and Emotional Health.

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The foundation of our health is a robust immune system that has a very important mechanism of cleaning out inflammatory cells. If this process is broken, the inflammatory cells can actually turn other functioning cells into inflammatory cells. Our daily life habits and exposures, such as sleep, stress management, diet, and toxins, affect key biological processes that impact our immune function. When our immune health is functioning properly, the rest of our body follows with less illness and disease.

In today’s episode, I talk with Dr. Elizabeth Boham and Dr. Leonard Calabrese about ways that we can support our immune systems to reduce the chance of illness and disease.

Dr. Elizabeth Boham is a physician and nutritionist who practices Functional Medicine at The UltraWellness Center in Lenox, MA. Through her practice and lecturing she has helped thousands of people achieve their goals of optimum health and wellness. She witnesses the power of nutrition every day in her practice and is committed to training other physicians to utilize nutrition in healing.

Dr. Leonard Calabrese is a Professor of Medicine at the Cleveland Clinic Lerner College of Medicine of Case Western Reserve University and Vice Chair of the Department of Rheumatic and Immunologic Diseases. He is also the director of the RJ Fasenmyer Center for Clinical Immunology at the Cleveland Clinic and holds joint appointments in the Department of Infectious Diseases and the Wellness Institute.

This episode is brought to you by Rupa University, AG1, and Paleovalley.

Rupa University is hosting FREE classes and bootcamps for healthcare providers who want to learn more about Functional Medicine testing. Sign up at RupaUniversity.com.

Get your daily serving of vitamins, minerals, adaptogens, and more with AG1. Head to DrinkAG1.com/Hyman and get 10 FREE travel packs with your first order.

Paleovalley is giving listeners an additional 15% off their first order. Just visit Paleovalley.com/Hyman to save on clean snacks and supplements.

Full-length episodes of these interviews can be found here:

Dr. Mark Hyman

Dr. Elizabeth Boham

Dr. Leonard Calabrese

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This episode is brought to you by AG1, AirDoctor, HigherDOSE, and Super Simple Protein. 

So many people are plagued every day with uncomfortable symptoms like bloating, cramps, diarrhea, constipation, and pain that often reduce quality of life or derail daily activities. Thankfully, emerging research has helped identify the real underlying issues of digestive conditions, which means we are developing an understanding of how to actually treat—and fix—gut dysfunction.

In today’s episode, I talk with Dhru Purohit and Dr. Elizabeth Boham about the importance of a healthy gut and how to treat common symptoms like bloating, malnutrition, dysbiosis, and more.

Dhru Purohit is a podcast host, serial entrepreneur, and investor in the health and wellness industry. His podcast, The Dhru Purohit Podcast, is a top 50 global health podcast with over 30 million unique downloads. His interviews focus on the inner workings of the brain and the body and feature the brightest minds in wellness, medicine, and mindset.

Dr. Elizabeth Boham is a physician and nutritionist who practices Functional Medicine at The UltraWellness Center in Lenox, MA. Through her practice and lecturing she has helped thousands of people achieve their goals of optimum health and wellness. She witnesses the power of nutrition every day in her practice and is committed to training other physicians to utilize nutrition in healing.

This episode is brought to you by AG1, AirDoctor, HigherDOSE, and Super Simple Protein.

Head to drinkAG1.com/HYMAN to receive 10 FREE travel packs of AG1 with your first purchase.

I’ve teamed up with the makers of AirDoctor to give my listeners the best deal yet on this amazing filtration system. Right now, if you go to drhyman.com/filter you can get the AirDoctor filter for $329.

Elevate your wellness game today by going to HigherDOSE.com. You can use promo code HYMAN at checkout or just go to higherdose.com/hyman to save 15% site-wide.

Right now, you can get 10% off Super Simple Grassfed Protein by heading to drhyman.com/protein and using code protein10.

Full-length episodes (and corresponding links) of these interviews can be found here:

3 Things That Destroy Your Gut Health

Underweight, Overtired, and Malnourished: How To Get Your Health Back On Track

Why Gut Issues Are On The Rise And How To Fix It

Bloating: Getting Rid Of Your Food Baby With Functional Medicine

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This episode is brought to you by Rupa University, Pique, and Super Simple Grassfed Protein.

Our gut bacteria regulate many of our bodily functions, from creating vitamins to regulating our immune system, our brain function, and of course, our metabolism and weight. They are critical to our long-term health. One such bacteria is Akkermansia muciniphila, which accounts for 1%–5% of our gut microbiome—or at least it’s supposed to! 

In today’s episode of my series I’m calling Health Bites, I dive into Akkermansia—what it is, what role it plays in chronic disease prevention, and what you can do to increase it.

This episode is brought to you by Rupa University, Pique, and Super Simple Grassfed Protein.

If you’re a healthcare provider who wants to learn more about Functional Medicine testing, go to rupauniversity.com to sign up for a free live class or a boot camp!

For a limited time, get up to 12% off plus an exclusive gift on Pique’s Fasting Tea bundle. Just go to Piquelife.com/farmacyfasting today.

Right now, you can get 10% off Super Simple Grassfed Protein by heading to drhyman.com/protein and using code protein10.

Here are more details from our interview (audio version / Apple Subscriber version):

• Healing my own gut and recovering my health (4:12 / 2:46) 
• What is Akkermansia, and how does it work? (7:54 / 5:12) 
• Akkermansia and chronic disease prevention (13:48 / 11:46)
• Foods that increase Akkermansia (24:26 / 22:20)

Mentioned in this episode

Pendulum Akkermansia

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All alcohol is bad for you but if you’re already a drinker, switching out your usual drink with a small glass of red wine could bring surprising benefits to your health - improving blood sugar and fat levels and reducing the risk of diabetes. In this episode, Michael Mosley speaks to Dr Tim Spector, Professor of Epidemiology at King’s College London to find out about the secret ingredient in red wine. He reveals why red wine is rich in chemicals called polyphenols. They raise a (metaphorical) glass to celebrate the effects of red wine on the diversity of our gut bacteria!

Ever wondered about the environmental impact of your food choices?

How can you offset that flight to Tenerife?

Do you know about food fraud?

How about why the food industry tricks you into thinking that it’s all about calories?

Professor Tim Spector OBE, is back on the podcast to talk about Food for Life, his new book that is awesome! Tim and I also discuss the many wondrous and surprising properties of everyday foods, which scientists are only just beginning to understand. Plus a look into his nutrition company ‘Zoe’ and the latest in personalised medicine.

🎬 Watch the podcast on YouTube here

📱 Download The Doctor’s Kitchen app for free

You can download The Doctor’s Kitchen app for free to get access to all of our recipes, with specific suggestions tailored to your health needs and new recipes added every month. We’ve had some amazing feedback so far and we have new features being added all the time - check it out with a 14 day free trial too.

Do check out this week’s “Eat, Listen, Read” newsletter, that you can subscribe to on our website - where I send you a recipe to cook as well as some mindfully curated media to help you have a healthier, happier week.

🥗 Join the newsletter and 7 day meal plan

📷 Follow on Instagram

🐦 Tweet me

We would love to get your feedback on the subject matter of these episodes - please do let me know on our social media pages (Instagram, Facebook & Twitter) what you think,and give us a 5* rating on your podcast player if you enjoyed today’s episode.

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I LOVE coffee. I love the ritual of my morning cup, I love the smell, the rich aromas, the flavour. I got into the coffee scene during my time in Australia and my obsession has continued. And if you’re interested in the benefits of coffee, then this episode is going to be for you!

Roasted coffee is a complex mixture of thousands of bioactive compounds, and some of them are recognised to have health-promoting properties. Things like the polyphenols, the products of roasting the beans and even the caffeine itself. A lot of people ascribe these benefits to the antioxidant profile of the chemicals they contain which have also been shown in lab, animal and human studies to be anti-inflammatory. But, the mechanisms that support its potential impact on reducing the risk of a number of conditions may be a lot more complicated.

It’s fairly well recognised that habitual coffee consumption is associated with a lower risk of diseases, like type 2 diabetes, dementia, chronic liver disease and even certain types of cancer., but there are a number of coffee paradoxes. For example, it is well known to raise blood pressure in the short term, but it’s associated with lower rates of cardiovascular disease?

I’ve got Alex Manos and Al Higham from Exhale coffee to talk about everything you’ve wanted to know about coffee. Exhale Coffee launched in lockdown 2020 and is the first coffee in the UK to be sourced and roasted for your health as well as your performance. It’s organic and speciality grade but uniquely, through 9 different independent lab tests, is high in healthy plant phytochemicals, or polyphenols, and some vitamins.

We talk about sourcing beans, the effect of stressed crops and how that develops the flavour as well as the health benefits (xenohormesis), the process of extracting the bean, how you roast it for a better taste and health profile. The different brew methods and why that would impact the amount of bioactives in your cup, the process of decaffeination and if you can preserve the health benefits, and we do a nerdy dive into the mechanisms of why coffee may have health benefits.

Check out the recipes and app here: https://apple.co/3G0zC0Z

Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/

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You can try the coffee for 40% off with the code RUPY at check out : www.exhalecoffee.com

Disclaimer: I have a role as advisor for Exhale Coffee that I want to declare and it’s because I believe in the founding principles of this family company, the way they go about creating the product has so much attention to detail and I love the flavour!

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Polyphenols are compounds found in plants. It's known benefit is that it can help fight disease and inflammation. But can polyphenols help us have a better gut health?

Join Amy and Nikki as they discuss further the effects of polyphenols on the gut, specially on our microbes and share some of the foods rich in polyphenols. 

What to expect!

• What is polyphenols
•  Carnivores vs Fruitarian
• Variety on the plate
• Polyphenol and Metabolic Endotoxemia 
• Polyphenol and Hydrogen sulfide colonic 
•  FODMAP and Polyphenols
• Supplemental Polyphenols 
• Favorite High Polyphenols Foods

Over the years you’ll have heard me talking about the Mediterranean way of eating and extra virgin olive oil quite frequently and today on the show I’m delighted to be joined by an expert in all things to do with olive oil and the history of a Mediterranean in general, Dr Simon Poole.

Everything you need to know about olive oil is in today's episode. It’s origins, it’s therapeutic uses, its impact on heart and brain health. Its potential anti-cancer and weight maintenance effects. The alchemy of olive oil and food. 

Today’s podcast was absolutely fascinating .. for me! I learnt so much from Dr Poole who is a Cambridge based GP and is an internationally renowned authority on the science and application of the Mediterranean Diet and lifestyle. He is co-author of the Gourmand Prize winning book The Olive Oil Diet and speaks regularly on the subject of communication and change management in population and individual nutritional health.

We talked about the following:

• What the origins of olive oil are
• How the oil is produced
• It’s regenerative impact on soil and climate health
• Diocles of Carystus and Hippocrates and olive oil
• The types of phenols in olive oil
• Olive and heart health
• Alzeihmers and Weight loss with olive oil
• Grading olive oil and what to look for
• The smoking point of olive oil

Check out The Doctor's Kitchen website for full show notes on this and all other episodes

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I’m delighted to welcome back Professor Robert Thomas to the show.

You may remember we spoke with Prof Robert previously on one of our earlier episodes and I’m thrilled that he could join me again.

Professor Robert Thomas is a Consultant Oncologist at Bedford and Addenbrooke’s Hospitals, a clinical teacher at Cambridge University and visiting Professor of Sports and nutritional science at the University of Bedfordshire.

In addition - he is lead of a Lifestyle and Cancer Research Unit and is also medical advisor to the website Cancernet.co.uk. Through his amazing work - Prof Robert Thomas has previously been awarded The British Oncology Association’s “Oncologist of the Year” and The Royal College of Radiologist medal.

On the show today we talk about:

• Professor Roberts current experience of COVID on the ward as a consultant
• His latest trial using food supplements and probiotics as an addition to conventional treatment
• The formulation of the product with industry and the issues it may pose
• His experience of conducting the research and comparing that to the POMI-T trials
• Why lifestyle modification and prevention of comorbidities has to be the foundation rather than supplements alone

Do check out The Doctor's Kitchen website for full show notes and social media links for this episode

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In today’s podcast we talk about everything to do with the “emperor of all maladies”, the big C. 

Myself and Professor Robert have met on a couple of occasions at conferences geared toward healthy lifestyle and cancer, and I could not think of a more educated and enthusiastic person to have on the podcast who is up to date with the evidence and continues to wave the flag for lifestyle medicine and oncology.

Professor Robert Thomas is a Consultant Oncologist at Bedford and Addenbrooke’s Hospitals, a clinical teacher at Cambridge University and visiting Professor of Sports and nutritional science at the University of Bedfordshire. He is lead of a Lifestyle and Cancer Research Unit conducting designing and conducting government backed studies evaluating the impact of exercise, diet and natural therapies. 

More recently, he led the analysis of the 155,000 patient data set (PLCO) which has linked sugar with an increased cancer and tea and broccoli with cancer prevention. In 2019, he wrote the book “Keep Healthy after Cancer”, and remains medical advisor for the lifestyle and cancer website Cancernet.co.uk.

We frame our conversation into 3 distinct areas to avoid confusion. What to eat to prevent cancer, during cancer and post cancer with the aim of reducing risk and improving outcomes. As cancer is an extremely broad field and confusing for even medical professionals to understand it’s biology, I want to remind listeners and viewers that this is general information and not to be taken as medical advice.

In today’s pod we talk about

• What Cancer is
• The balance of genetic vs acquired cancer and the influence of lifestyle on risk
• The general principles of how to avoid cancer
• What foods to eat
• How food exerts a positive impact on cancer risk
• How we investigate the anti-cancer impact of food
• Gut health and cancer
• The Warburg effect
• The implication of excess sugar on cancer risk
• What to eat during cancer
• The potential for ‘prehab’ initiatives
• Vitamin D, Polyphenol and Probiotic supplements, Vitamin Supplements
• Post Cancer lifestyle regimens to reduce the risk of recurrence
• What an anti-cancer diet looks like
• The Future of Oncology: Individualised medicine, Immunotherapy and Metabolic Oncology

Check out The Doctor's Kitchen website for all social media links and show notes.

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In this episode, Dr Chatterjee meets Tim Spector, Professor of Genetics and author of The Diet Myth, to discuss gut health, microbes and food diversity. We hear about the Hadza community in Tanzania and how they are, surprisingly, in good health by default. 

Show notes available at: drchatterjee.com/timspector

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