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ZOE Science & Nutrition

Education Podcasts

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.

Location:

United States

Description:

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.

Language:

English

Contact:

07818514304


Episodes

The surprising truth about histamine intolerance

2/15/2024
We've probably all heard of “antihistamines,” medications that can ease symptoms of hay fever and other allergies. But what is “histamine”? It’s a vital chemical that our bodies produce, and it plays a role in a number of functions that support our health. Histamine intolerance seems to be increasingly common, but it’s difficult to diagnose. Some people may not be aware that they have it or how to treat it. In today’s episode of ZOE Science & Nutrition, Jonathan speaks with Dr. Will Bulsiewicz, ZOE’s U.S. medical director, to learn more about this flourishing area of research — and the best ways to identify and treat histamine intolerance. Will is a board-certified gastroenterologist, and New York Times bestselling author of the microbiome book Fiber Fueled. If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program. Also, find top tips for gut health from ZOE Science & Nutrition: Download our FREE gut guide. Follow ZOE on Instagram. Mentioned in today’s episode: Resistant potato starch supplementation reduces serum histamine levels in healthy adults with links to attenuated intestinal permeabilityJournal of Functional FoodsHistamine and histamine intoleranceThe American Journal of Clinical NutritionHistamine intolerance: The current state of the artBiomolecules Is there a nutrition topic you’d like us to cover? Email us at podcast@joinzoe.com and we’ll do our best to cover it. Episode transcripts are available here.

Duration:00:31:25

Beat stress with science: 4 key techniques for stress relief with Dr Rangan Chatterjee

2/8/2024
Stress is a main factor contributing to ill health, and Dr. Rangan Chatterjee believes that it’s the number-one cause of the illnesses he treats. In today's episode of ZOE Science & Nutrition, Rangan sheds light on the causes of stress, ranging from sleep deprivation and overwhelming workloads to a lack of quality time with others. You’ll learn how “microdoses” of stress can reach a tipping point, why recognizing these doses is key, and which powerful strategies can help you cope. Are you ready to transform your relationship to stress? Dr. Rangan Chatterjee is regarded as one of the most influential medical doctors in the U.K. He wants to change how medicine is practiced for years to come, and his mission is to help 100 million people around the globe live better lives. He’s a professor of health communication and education at the University of Chester, and he hosts one of the most listened-to health podcasts in the U.K. and Europe — Feel Better, Live More has had over 200 million listens to date and is listened to and watched by over 8 million people every month. If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program. Find 10 tips for a healthier life from ZOE Science & Nutrition — download our FREE guide. Follow ZOE on Instagram. Timecodes: 00:00 Introduction 01:24 Quickfire Questions 04:24 What is stress? 08:00 Our bodies respond to physical and emotional stress in a similar way 10:48 How much stress is bad for us? 16:17 How do micro stress doses affect us? 20:08 Modern life stress is different! 23:16 Stress is the number 1 cause of disease today 29:37 Do women and men perceive stress in the same way? 30:54 Breathing techniques for stress reduction 36:28 Movement and exercise for stress reduction 41:32 How to make new behaviors into habits 43:37 The impact of human touch 49:04 The power of journaling 52:54 Summary Mentioned in today’s episode: The impact of daily gentle touch stimulation on maternal-infant physiological and behavioral regulation and resilience from Infant Mental Health Journal Fogg Behavior Model from behaviourmodel.org The Stress Solution and Feel Better in 5 by Dr. Rangan Chatterjee Episode transcripts are available here. Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.

Duration:01:00:37

Mushrooms as medicine: Uncovering the health secrets of fungi

2/1/2024
They’re not a plant or an animal — fungi are their very own kingdom of life. And their unique composition means they offer novel, often unbelievable, benefits to our health. Certain species of fungi are currently used to treat conditions ranging from cancer to depression. The love of mushrooms (or mycophilia) has grown in recent years. And at the heart of this movement is biologist Dr. Merlin Sheldrake, author of the bestseller Entangled Life: How Fungi Make Our Worlds, Change Our Minds and Shape Our Futures. In today’s episode of ZOE Science & Nutrition, Jonathan, Merlin, and ZOE Co-Founder Prof. Tim Spector ask: Why are mushrooms so special? If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Follow ZOE on Instagram. Timecodes: 00:00 - Introduction 1:42 - Quickfire round 3:04 - What are fungi? 8:40 - The connection between fungi, plants & gut health 14:10 - The human impact on fungi 19:41 - Mushrooms and mental health 28:01 - Fungi as medicine 35:34 - Why should we eat mushrooms 40:39 - How to introduce more mushrooms into your diet 46:56 - How often should you eat mushrooms 51:17 - Summary 56:01 - Outro Mentioned in today’s episode: Potential role of ergothioneine rich mushroom as anti-aging candidate through elimination of neuronal senescent cellsBrain Research Medicinal mushrooms in adjuvant cancer therapies: An approach to anticancer effects and presumed mechanisms of actionNutrire Immunomodulatory effect of mushrooms and their bioactive compounds in cancer: A comprehensive reviewBiomedicine & Pharmacotherapy Episode transcripts are available here. Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.

Duration:00:58:04

What to eat for your health - according to science

1/25/2024
From fads to fallacies, misconceptions have permeated diet narratives for decades. So, we dig in and demystify to forge a personalized path toward sustainable well-being. In today’s episode, Jonathan is joined by Prof. Christopher Gardner and podcast regular Dr. Sarah Berry. Christopher is a professor of medicine at Stanford University and the director of nutrition studies at the Stanford Prevention Research Center. Sarah is an associate professor in nutrition at King’s College London and chief scientist at ZOE. If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program. Find top tips for better gut health from ZOE Science & Nutrition — download our FREE gut guide. Follow ZOE on Instagram. Timecodes: 00:00 Intro 01:00 Quick fire questions 02:30 Why do people go on diets? 05:07 Is it too late to change your diet? 06:28 How to adopt a better diet lifestyle in the long term 11:06 What are the worst diets for our health? 16:47 Why is there such a big gap between the scientific evidence and what we see on the shelves? 19:49 What should we do to improve our diet? 25:40 Do whole foods make us feel more full? 31:14 What does plant based mean and how does it tie in with the mediterranean diet? 32:14 Why is fiber so good for us? 35:50 Is it healthy to have fat in your diet? 37:03 Are reduced fat foods in supermarkets as good as they claim to be? 39:33 Low carb vs low fat study 45:07 What dietry revalations can we expect to see this year? 52:15 Summary 57:39 Goodbyes/Outro Mentioned in today’s episode: Life expectancy can increase by up to 10 years following sustained shifts towards healthier diets in the United KingdomNature Popular dietary patterns: Alignment with American Heart Association 2021 dietary guidance: A scientific statement from the American Heart Association AHA JournalsCardiometabolic effects of omnivorous vs vegan diets in identical twins: A randomized clinical trial JAMA NetworkUltra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of ad libitum food intake Cell MetabolismEffect of low-fat vs low-carbohydrate diet on 12-Month weight loss in overweight adults and the association with genotype pattern or insulin secretion: The DIETFITS randomized clinical trialJAMA Network 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.

Duration:01:00:15

The truth about the Mediterranean diet

1/24/2024
Each day this week, we examine one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll discover these diets' true impact on your health. Today, we’re talking about the Mediterranean diet. This indulgent diet champions vegetables, beans, fish, and even red wine, all with a liberal helping of extra virgin olive oil. However, this relatively high-fat diet undergoes many regional adaptations, and the wide range of options can be confusing, even intimidating, if you’re not that confident in the kitchen. In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, Professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they discuss this diet's potential health benefits and pitfalls. If you want to uncover the right foods for your body, head to https://zoe.com/podcast and get 10% off your personalised nutrition program. Top tips for better gut health from ZOE Science and Nutrition — Download our FREE gut guide Follow ZOE on Instagram Timecodes: 00:00 Introduction 00:42 Topic Intro 02:42 What is the concept of the Mediterranean diet? 04:22 Why do we have more data on this diet? 06:08 What are the main differences between this and other diets? 07:30 How much meat is in the Mediterranean diet? 08:20 Is the Mediterranean diet a “whole food” diet? 09:10 How do whole grains fit into this diet? 10:06 Where do oils and legumes come into this? 11:31 What happens when you switch from a US/UK-centric diet to a Mediterranean diet? 13:23 What is going on inside the body to deliver the health benefits? 14:08 What are the possible challenges of the Mediterranean diet? 16:05 Keto vs. Mediterranean diet study 19:09 What's the verdict? 19:50 Outro Mentioned in today’s episode: Adherence to Ketogenic and Mediterranean Study Diets in a Crossover Trial: The Keto-Med Randomized Trialfrom Nutrients Effect of a ketogenic diet versus Mediterranean diet on glycated hemoglobin in individuals with prediabetes and type 2 diabetes mellitusfrom the American Journal of Clinical Nutrition Is there a nutrition topic you’d like us to cover? Email us at podcast@joinzoe.com, and we’ll do our best to cover it. Episode transcripts are available here.

Duration:00:20:26

Does calorie counting improve your health?

1/23/2024
Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out these diets' true impact on your health. Today, we’re talking about the century-old paradigm of weight management — calorie counting. Rooted in the law of thermodynamics, the notion is simple: Consuming fewer calories than expended results in weight loss. While seemingly straightforward, the practical application of calorie counting can prove challenging, with many of us underestimating our calorie intake or finding it difficult to maintain this diet long-term. In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, Professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they explore this diet's complexities, addressing its potential and pitfalls. If you want to uncover the right foods for your body, head to https://zoe.com/podcast and get 10% off your personalised nutrition program. Top tips for better gut health from ZOE Science and Nutrition — Download our FREE gut guide Follow ZOE on Instagram Timecodes: 00:00 Introduction 00:42 Pre warning 00:52 Topic Intro 01:20 Why is calorie counting so popular? 02:40 Does it matter what you eat or only about total calorie intake? 04:14 What happens in your body when you eat fewer calories? 07:08 What does the science say now? 08:35 How does your metabolism change when you cut calories? 10:29 Why is the diet still so officially accredited? 11:23 What's the verdict? 12:30 Outro Mentioned in today’s episode: Energy compensation and metabolic adaptation: "The Biggest Loser" study reinterpretedfrom Obesity Is there a nutrition topic you’d like us to cover? Email us at podcast@joinzoe.com, and we’ll do our best to cover it. Episode transcripts are available here.

Duration:00:13:03

The carnivore diet exposed: Healthful or harmful?

1/22/2024
Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out the true impact of these diets on your health. Today, we’re talking about the carnivore diet, a zero-carb approach centered on meat, fish, eggs, and minimal dairy while excluding all plant foods and alcohol. Advocates claim it can help with autoimmune conditions, type 2 diabetes, and weight loss, asserting that our ancestors thrived eating this way. However, there are questions about nutrient deficiencies and excessive saturated fat intake with this diet. In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, Professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they explore its purported advantages and drawbacks. If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program. Top tips for better gut health from ZOE Science and Nutrition — Download our FREE gut guide Follow ZOE on Instagram Timecodes: 00:00 Introduction 00:42 Topic intro 01:10 Why would anyone want to follow the carnivore diet? 01:45 What are people eating on this diet? 01:59 What would happen if you ate this way? 02:53 Can we get all the essential nutrients we need to live from this diet? 03:37 What are the claimed benefits of this diet? 04:21 Could you live on this diet long-term? 05:18 What are the differences between animal carnivores and us? 07:08 Are there any studies to show what happens when you follow it? 08:32 Why aren't there any official studies on the carnivore diet? 09:56 What's the verdict? 10:25 Outro Mentioned in this episode: Behavioral characteristics and self-reported health status among 2029 adults consuming a “Carnivore Diet” Current Developments in Nutrition Is there a nutrition topic you’d like us to cover? Email us at podcast@joinzoe.com and we’ll do our best to cover it. Episode transcripts are available here

Duration:00:10:57

Does the paleo diet hold the secret to health?

1/21/2024
Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out the true impact of these diets on your health. Today, we’re talking about the paleo diet, rooted in the idea of emulating our hunter-gatherer ancestors after concerns about the impact of a modern westernized diet packed with highly processed foods. However, the diet often involves consuming increased amounts of saturated fats, primarily from meat. This is associated with heightened cholesterol levels and heart disease risk. In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, Professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they dissect the diet’s potential benefits, pitfalls, and sustainability. If you want to discover the right foods for your body, head to https://zoe.com/podcast and get 10% off your personalized nutrition program. Follow ZOE on Instagram Timecodes: 00:00 Introduction 00:42 Topic intro 02:05 Is the paleo diet a logical diet based on where we came from? 03:03 What’s so appealing about the stone age diet? 04:19 What’s the difference between paleo diets now and our authentic ancient diets? 05:30 What are the theoretical health benefits if you were to follow the paleo diet? 06:32 What are the downsides of following the paleo diet? 07:09 How closely does the ancestral paleo diet match our modern paleo diet? 09:25 What's the verdict? 10:04 Outro Is there a nutrition topic you’d like us to cover? Email us at podcast@joinzoe.com and we’ll do our best to cover it. Episode transcripts are available here

Duration:00:10:36

Are low-fat diets bad for your health?

1/20/2024
Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out these diets' true impact on your health. Today we’re talking about the low-fat diet, popularised in the 1970s and fueled by the belief that fat was the culprit behind heart disease and weight gain. However, the aftermath saw a surge in low-quality carbs. Food manufacturers, in the quest for low-fat options, replaced fats with sugar and refined grains, resulting in us opting for low-quality carbs over whole foods and whole grains. In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, a professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they unravel the complexities of the low-fat diet, addressing its potential and pitfalls. If you want to uncover the right foods for your body, head to https://zoe.com/podcast and get 10% off your personalized nutrition program. Top tips for better gut health from ZOE Science and Nutrition — Download our FREE gut guide Follow ZOE on Instagram Timecodes: 00:00 Introduction 00:42 Topic Intro 02:11 Why do people still follow low fat diets today? 03:56 What happens in the body when you cut out fat? 05:26 Does a low fat diet make you healthier? 07:01 Is it possible to have a healthy low fat diet? 09:49 If you choose a low fat diet with healthy carbs, is it better than a high fat diet? 11:39 What happens if you remove all fat from your diet? 12:06 What's the verdict? 12:35 Outro Is there a nutrition topic you’d like us to cover? Email us at podcast@joinzoe.com and we’ll do our best to cover it. Episode transcripts are available here.

Duration:00:13:08

The keto diet uncovered: The truth about fat vs. carbs

1/19/2024
Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out these diets' true impact on your health. Today we’re talking about the keto diet, a global phenomenon favoring fats over carbs, lauded for potential health benefits like improved blood sugar control and weight loss. Yet, the allure of keto does come with downsides. With a dearth of fiber and essential nutrients — as well a reputation for being notoriously difficult to keep on top of long-term — many find ketosis elusive. In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, a professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they unravel the keto diet's complexities, addressing its potential and pitfalls. If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program. Top tips for better gut health from ZOE Science and Nutrition — Download our FREE gut guide Follow ZOE on Instagram Timecodes: 00:00 Introduction 00:42 Topic Intro 01:54 Why would anyone follow the keto diet? 02:59 What's the theory behind cutting carbs and switching to fat? 04:16 What happens in your body if you follow keto correctly? 05:59 What are the possible health benefits of switching to the keto diet? 06:34 What are the downsides to following the keto diet? 07:54 Keto diet study 10:01 What's the verdict? 11:37 Outro Is there a nutrition topic you’d like us to cover? Email us at podcast@joinzoe.com and we’ll do our best to cover it. Episode transcripts are available here.

Duration:00:12:09

How to master healthy eating habits with James Clear

1/18/2024
Many of us want to make positive changes to our eating patterns in January. But it’s not easy. Ultra-processed foods, for example, are everywhere. So how can we make healthy habits stick? In today’s episode of ZOE Science & Nutrition, Jonathan is joined by James Clear and Dr. Federica Amati, who offer strategies for overcoming obstacles and changing the way we eat, so we can all have longer, healthier lives. James Clear is a writer, speaker, and author of the number-one New York Times bestseller Atomic Habits. Dr. Federica Amati is a medical scientist and an Association for Nutrition-accredited nutritionist, as well as the head nutritionist at ZOE. If you want to uncover the right foods for your body, head to joinzoe.com/podcast, and get 10% off your personalized nutrition program. Get top tips for better gut health from ZOE Science & Nutrition — download our FREE gut guide. Follow ZOE on Instagram. Timecodes: 01:46 – Quickfire round 04:39 – New Year’s Resolutions 08 :47 – Why is it hard to achieve goals? What role do food companies play? 13:04 – Self-identity driven goals rather than result driven 20:14 – The challenge ultra-processed foods pose 27:30 – How to think about making changes to support New Year’s resolutions 29:24 – James’ 4 laws, make it: obvious, attractive, easy, satisfying 33:57 – Make it obvious: how your environment 40:00 – How you social circle and community affects your habits 43:50 – 3rd law: make it easy 47:19 – How many times do you need to do something to make it a habit 53:13 – 4th law: make it satisfying 55:07 – How can we approach healthy food with our children? 58:27 – Summary and outro Mentioned in today’s episode: Atomic Habits by James Clear Is there a nutrition topic you’d like us to cover? Email us at podcast@joinzoe.com, and we’ll do our best to cover it. Episode transcripts are available here.

Duration:01:03:45

How to add a decade to your life with Andy Galpin

1/11/2024
Most people need to do more exercise. Despite us being aware of its obvious benefits to our health, we can still struggle to get active. So, what’s holding us back? A persistent injury, lack of free time, or simply not knowing how to get started? Dr. Andy Galpin believes it’s always possible to incorporate exercise. With evidence-based exercise regimes, he’s on a mission to make a fitter future achievable for everyone. In today’s episode of ZOE Science & Nutrition, Jonathan and Andy ask: How can you improve your fitness to live a long, healthy life? If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program. Top tips for better gut health from ZOE — Download our FREE gut guide. Follow ZOE on Instagram Timecodes: 00:00 - Introduction 1:03 - Quickfire round 4:16 - Definition of kinesiology, fitness, strength training, and cardio 11:57 - How do you measure fitness? 13:37 - Fitness and its impact on longevity 18:41 - Strength and its impact on longevity 23:06 - Strength training and its link to brain health 31:22 - Lowering blood pressure with strength training 40:15 - How to start strength training 45:07 - Summary and outro Mentioned in today’s episode: Demand Coupling Drives Neurodegeneration: A Model of Age-Related Cognitive Decline and Dementia.Cells Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it. Episode transcripts are available here.

Duration:00:50:09

Inflammation and your gut: Expert guidance to improve your health

1/4/2024
Did you know that you can potentially extend your life by 10 years if you eat the right foods and that this is even possible if put into practice later in life? Inflammation is the cause of most diseases and illnesses, if you would like to learn how to reduce inflammation then look no further! In today’s episode, Prof. Tim Spector and Dr Will Bulsiewicz delve into the gut microbiome, how it reacts to different foods and overall well-being. We learn about microbial diversity and its pivotal role in reducing inflammation. Dr. Will Bulsiewicz is board-certified in internal medicine and gastroenterology. He’s also a New York Times bestselling author. Dr. B has won multiple awards and distinctions for his work as a clinician. Prof. Tim Spector is a Professor of Genetic Epidemiology at King’s College London, director of the Twins UK study, Scientific co-founder at ZOE, and one of the world’s leading researchers. He's also the author of Food for Life, his latest book focusing on nutrition and health. If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program. Top tips to control your gut from ZOE Science and Nutrition - Download our FREE gut guide Follow ZOE on Instagram Audio Timecodes: 00:00 Introduction 01:14 Quick Fire Questions 03:27 What is Inflammation? 07:40 Why is too much inflammation bad for you? 09:06 This is at the core of most diseases… 19:07 How blood sugar levels affect inflammation 24:22 What is the role of Gut and the gut barrier? 15:22 How does food affect inflammation? 23:47 What is the role of Gut and the gut barrier? 28:06 Gut microbes love good food! 30:09 Inflammation and Gut Microbes: A two-way Street 35:00 More plants and fermented food will reduce inflammation 40:15 We need microbiome diversity 45:45 Non-Dietary Approaches to Reduce Inflammation 47:57 Benefits of Time-Restricted Eating 52:01 Summary Mentioned in todays episode: Gut microbiota targeted diets modulate human immune status from Cell The Big IF Study: What did we find? From ZOE PREDICT: The world's largest in-depth nutritional research program from ZOE Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it. Episode transcripts are available here.

Duration:01:00:26

How to eat in 2024: 7 essential strategies

1/1/2024
Happy New Year! Thinking about extreme dieting this January? Think again. There are easy ways to eat well and boost your immune system while still enjoying every mouthful. In today’s episode, Tim and Sarah break down seven essential strategies for eating healthily in 2024. They also debunk common misconceptions, emphasize the importance of food quality, and encourage you to focus on the sheer enjoyment of what you eat. Dr. Sarah Berry is an associate professor in the department of nutritional sciences at King's College London and chief scientist at ZOE. Prof. Tim Spector is one of the world's top 100 most cited scientists and scientific co-founder of ZOE. If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Follow Tim on Instagram Follow Sarah on Instagram Follow ZOE on Instagram Timecodes: 00:00 Introduction 02:30 Why does what we eat matter? 04:14 Are most people in the West eating well? 05:45 What are the risk factors of a bad diet? 07:20 Strategy #1: Food is more than fuel 10:38 Food is an energy source for our gut microbes 14:25 Strategy #2: Fat is not your enemy 18:00 Breaking the low fat diet myth 21:30 Strategy #3: Eat more Plants 25:11 What are plant based foods? 29:56 Strategy #4: Reduce ultra processed foods 34:38 What are the food guidelines with ultra processed food? 39:18 Strategy #5: Reduce your blood sugar spikes 42:59 Which carbohydrates are healthy? 52:00 Strategy #6: Eat fermented foods 56:25 Do probiotics have the same effect as eating fermented foods? 1:00:22 Strategy #7: Stick to an eating window 1:08:43 Summary Mentioned in todays episode: The Big IF Study from ZOE Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it. Episode transcripts are available here

Duration:01:13:47

10 tips to help you live healthier: Part 2

12/28/2023
In this special two-part episode, we’re taking a journey back through all of our episodes to bring you 10 actionable tips that will have a big impact on your nutritional health. Here, in part two, we’ll find out why you should stop counting sheep and how fidgeting can boost your health. These are evidence-backed tips to help you live and eat healthier. If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 Introduction 01:30 Which oil is best? 06:45 Plants and the microbiome 10:37 Move after eating 16:40 Give your gut a rest 23:20 Getting to sleep Which oil is best? https://zoe.com/learn/podcast-fats-and-oils Plants and the microbiome https://zoe.com/learn/podcast-what-gut-microbiome-testing-can-reveal Move after eating to manage blood sugar https://zoe.com/learn/podcast-improving-blood-sugar-control-with-exercise Give your gut a rest https://zoe.com/learn/podcast-intermittent-fasting Getting to sleep https://zoe.com/learn/podcast-the-secrets-of-good-sleep Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it. Episode transcripts are available here

Duration:00:32:59

10 tips to help you live healthier: Part 1

12/21/2023
In this special two-part episode, we’re taking a journey back through all of our episodes to bring you 10 actionable tips that will have a big impact on your nutritional health. Here, in part one, we’ll explore whether you actually need to spend more on organic food, why snacking can help your diet, and plenty more. These are evidence-backed tips to help you live and eat healthier. If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Follow ZOE on Instagram Timecodes: 00:00 Introduction 01:57 Snacking 8:44 Ultra-processed foods 14:58 Organic food 21:00 Fermented foods 28:47 Protein Snacking https://zoe.com/learn/podcast-how-snacking-impacts-your-health Ultra-processed foods https://zoe.com/learn/podcast-ultra-processed-food Organic food https://zoe.com/learn/podcast-the-truth-about-organic-food Fermented foods https://zoe.com/learn/podcast-fermented-foods-gut-health Protein https://zoe.com/learn/podcast-should-i-eat-more-protein Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it. Episode transcripts are available here.

Duration:00:34:11

Why unhealthy carbs are making you sick, and what to do about it

12/14/2023
Do you realize how closely your diet affects your general health and well-being? Have you ever wondered how advertising affects what you eat? How much do you think your childhood diet is affecting your health in the long run? In today’s episode, Jonathan is joined by Prof. Walter Willett to discuss the importance of carefully considering what you eat and making decisions that support your health. Professor Walter Willett, from the Harvard T. H. Chan School of Public Health, is the world's most cited nutritional scientist — with over 2,000 publications and several books to his name. Prof. Willett has focused much of his work over the last 40 years on the development and evaluation of methods to study the effects of diet on the occurrence of major diseases. If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program. Follow ZOE on Instagram. Timecodes: 00:00 Introduction 01:42 Quickfire questions 04:07 What is the average Western diet today? 08:01 Why is so hard to get a straight answer on diet and disease? 10:15 The latest understanding on the link between diet and disease 14:31 Carbohydrates: distinguishing the beneficial from the detrimental 17:47 The hidden truths behind refined starches and sugary beverages 27:06 Diet is a public health issue 32:18 How bad is red meat consumption and soy alternative? 46:09 Exploring the impact of childhood dietary habits on lifelong health 54:21 Is it too late to change what we eat and benefit from it? 58:10 Walters view on the current American diet guildelines 1:05:15 What is the influence of vitamin supplements on sustaining peak vitality? 1:09:13 How the traditional Mediterranean diet can prevent diseases 1:11:07 Summary Mentioned in today’s episode: Diet assessment methods in the Nurses' Health Studies and contribution to evidence-based nutritional policies and guidelines from the American Journal of Public health Diet, lifestyle, and genetic risk factors for type 2 diabetes: A review from the Nurses’ Health Study, Nurses’ Health Study 2, and Health Professionals’ Follow-up Study from Current Nutrition Reports Association between healthy eating patterns and risk of cardiovascular disease from JAMA Internal Medicine The Mediterranean diet: Science and practice from Public Health Nutrition Books:

Duration:01:18:39

Could this diet solve your gut issues?

12/7/2023
Do you know what FODMAPs are? Many of us aren’t aware of these cryptic carbohydrates hidden in everyday foods. How can undigested FODMAPs cause bloating, gas, and other symptoms as they ferment in your gut? In today’s episode, Dr. Will Bulsiewicz, ZOE’S U.S. medical director and a board-certified gastroenterologist, teaches us about FODMAPs and how to tell if a low-FODMAP diet could be right for you. If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Mentioned in today’s episode: Nutritional, microbiological and psychosocial implications of the low FODMAP diet from Journal of Gastroenterology and Hepatology Personal view: Food for thought — Western lifestyle and susceptibility to Crohn's disease. The FODMAP hypothesis from Alimentary Pharmacology & Therapeutics Low fermentable, oligo-, di-, mono-saccharides and polyol diet in the treatment of irritable bowel syndrome: A systematic review and meta-analysis from Nutrition Low fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAP) diet improves symptoms in adults suffering from irritable bowel syndrome (IBS) compared to standard IBS diet: A meta-analysis of clinical studies from PLoS One Nutritional, microbiological and psychosocial implications of the low FODMAP diet from the Journal of Gastroenterology and Hepatology Follow ZOE on Instagram. Episode transcripts are available here. Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.

Duration:00:25:10

How body fat impacts health and aging

11/30/2023
As we age, the distribution of our body fat changes, particularly around menopause. Most people think of body fat as bad, but fat tissue plays a number of hugely important roles in our health. In today’s episode of ZOE Science and Nutrition, Jonathan is joined by Dr. Sarah Berry and Prof. Deborah Clegg. Together, they debunk the myth that fat is bad, enlighten us about why body fat is distributed where it is, and explore the differences in fat distribution between men and women. Deborah Clegg is a professor and Vice President for Research at the Texas Tech University Health Sciences Center, El Paso. Her research focuses on sex differences in metabolism, adipose tissue, and the brain and the impact this has on our health. Dr. Sarah Berry is one of the world's leading experts on human nutrition. She has run more than 20 randomized clinical trials looking at how humans respond to different fats. Head to zoe.com/podcast if you want to uncover the right foods for your body and get 10% off your ZOE membership. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Follow ZOE on Instagram Timecodes: 00:00 Intro 04:00 What is body fat? 06:32 What is healthy fat? 07:52 Female vs male body fat 11:56 Why is belly fat the most unhealthy? 19:43 Waist to hip ratio 21:24 How estrogen affects fat distribution 27:41 Perimenopause symptoms 31:01 Fat cells producing estrogen 36:00 Hunger the menopause 38:46 Weight gain and the menopause 40:54 Physical changes in men 42:28 Exercise and fat distribution 43:26 What to eat during menopause 46:37 Estrogen supplements Mentioned in today’s episode: The evolutionary impact and influence of oestrogens on adipose tissue structure and function from Philosophical Transactions of the Royal Society B 2023 Menopause is associated with postprandial metabolism, metabolic health and lifestyle: The ZOE PREDICT study from EBioMedicine 2022 Episode transcripts are available here. Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.

Duration:00:55:18

Exercise myths busted: Practical steps to sustain your health

11/23/2023
Admit it, exercise isn't everyone's favorite pastime. Of course, our ancestors weren't hitting the gym by choice — our evolution has wired us to stay active, and this natural activity actually slows down the aging process. The good news is that you can achieve the benefits without feeling like you're "exercising." In today’s episode, Prof. Daniel Lieberman debunks exercise myths. He also teaches us how exercise impacts our health and how learning from our evolution can unlock the secrets of a longer life. Daniel Lieberman is a paleoanthropologist at Harvard University. He’s the Edwin M. Lerner II Professor of Biological Sciences and a professor in the Department of Human Evolutionary Biology. He’s best known for his research on the evolution of the human mind and the human body. If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 Introduction 01:34 Quickfire questions 03:22 The Rudyard Kipling view of our ancestors 04:54 Is exercise good for us and why do most of us hate it? 06:19 For millions of years, people were physically active for 2 reasons only… 15:38 Our bodies have evolved to save calroies and preserve energy 18:31 It’s normal to think your life is normal 22:27 We need to exercise because we don’t move enough! 34:00 Diet, exercise and sleep can prevent these diseases… 39:54 The active Grandparent hypothesis 43:10 Study of men matriculating as undergraduates at Harvard University 49:44 How can we enjoy keeping physically active? 01:00:00 The importance of weights exercise 01:06:43 Summary Mentioned in today’s episode: Three generations of HSPH researchers explore health benefits of exercise from the Harvard T.H. Chan School of Public Health Stanford marshmallow test experiment, a summary from Simply Psychology We also mention Daniel’s book Exercised: The Science of Physical Activity, Rest and Health, and you can find it here. Episode transcripts are available here. Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.

Duration:01:07:27