ZOE Science & Nutrition (ZOE)

If you thought coffee was just a caffeine kick, think again. Prof. Tim Spector & 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.  🌱 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 Learn how your body responds to food 👉 zoe.com/podcast for 10% off 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 Follow ZOE on Instagram Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here

Get science-based nutrition advice delivered straight to your inbox. https://bit.ly/46BPTYz  Are you trying to eat less sugar? If you are, you might have tried a natural sugar alternative. Stevia, robinia honey, coconut sugar, agave… the list of these table sugar replacements seems to be growing day by day. But what even are these alternatives? Are they really natural? And do they offer us a healthier way of getting that sweet taste? In today’s short episode of ZOE Science & Nutrition, Jonathan and Dr. Sarah ask: What are natural sugar alternatives, and are they healthier than table sugar?  Follow ZOE on Instagram. https://www.instagram.com/zoe/ Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Mentioned in today’s episode: The artificial sweetener erythritol and cardiovascular event risk from Nature Medicine          Effects of D-allulose on glucose tolerance and insulin response from BMJ Open Diabetes Research & Care Effects of stevia on glycemic and lipid profile of type 2 diabetic patients from the Avicenna Journal of Phytomedicine Agave syrup: Chemical analysis and nutritional profile from the International Journal of Environmental Research and Public Health Are natural sugar alternatives healthier? from Harvard Health Publishing Alternative sugars - agave nectar from British Dental Journal  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.

Have you ever lost your temper because you were hungry? Feeling short-tempered when you’re overdue a bite to eat is an almost universal experience, with its own adjective - ‘hangry’. If missing just one meal turns you into a grump, you may think that fasting would turn you into the Incredible Hulk. However, new data suggests this might not be the case.  In this daily episode of ZOE Science & Nutrition, Dr Sarah Berry joins Jonathan to answer the question: how does fasting affect your energy and mood? This episode is part of a limited series to celebrate the launch of The Big IF Study: The world’s largest clinical study to discover how intermittent fasting affects our mood, energy and hunger levels. Want to know if intermittent fasting can work for you?  Take part for FREE: joinzoe.com/thebigif Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide This podcast was produced by Fascinate Productions.

Blood sugar is one of the rare nutrition topics where everyone agrees: We should avoid big peaks and dips and aim for a steady curve.  Spikes cause inflammation, accelerate aging, and lead to type 2 diabetes. Crashes make us feel moody and tired, and crave foods we don’t need.  We can control our blood sugar through what and how we eat. But something else affects our blood sugar — physical activity. Exercise has a profound effect on your blood sugar response. Together with your food choices, being physically active helps you keep your blood sugar level even. In this episode of ZOE Science & Nutrition, Jonathan speaks with Javier Gonzalez and Sarah Berry to find out how exercise affects our blood sugar response — even when we’re fasting — and how much exercise we need to do to benefit. Javier Gonzalez is an associate professor of human physiology at the University of Bath whose research focuses on the interaction between diet and exercise. Sarah Berry is one of the world's leading experts on human nutrition. She has personally run over 20 randomized clinical trials looking at how humans respond to different fats. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Introduction 00:12 - Topic introduction 01:39 - Quickfire questions 02:55 - Is a 30-minute walk as good as 30-minute cardio? 03:39 - What is blood sugar and why should we care about it? 05:10 - Blood sugar control throughout the day 07:43 - Why is it important to know about blood sugar? 09:01 - Blood sugar control 12:25 - How exercise affects blood sugar 14:17 - The power of fidgeting 16:12 - Effects of higher intensity exercise 17:00 - Lower intensity exercise vs higher intensity exercise 18:41 - Intermittent fasting and blood sugar 24:43 - Personalization 26:35 - What types of exercises can you do to control blood sugar? 29:12 - Cardio vs resistance training 34:21 - Blood fats & exercise 42:15 - 3 tips on leveraging exercise to control blood sugar and blood fats 43:14 - Summary 44:25 - Goodbyes 44:37 - Outro Episode transcripts are available here. Follow Javier on Twitter: https://twitter.com/gonzalez_jt Follow Sarah on Instagram: https://www.instagram.com/drsarahberry/  Follow ZOE on Instagram: https://www.instagram.com/zoe/ Have an idea for a podcast? Contact Fascinate Productions to bring it to life.

As adults, food shopping can be a minefield. But when it comes to feeding your kids, the stakes are even higher. Our food environment is rife with misinformation. Brightly coloured labels on packaged, often ultra-processed foods promise high protein, high fibre and low calories. The additives, emulsifiers and mountains of added sugar are hidden in the small print.  So how can parents navigate this confusing landscape? Today, we hear from two of the UK’s most-trusted nutritionists (and both parents of small children) on how to keep your kids eating well.  Rhiannon Lambert has authored four books, including recent Sunday Times bestseller The Science of Plant-Based Nutrition. Half a million people follow her for nutrition advice on Instagram. ZOE’s Head Nutritionist, Imperial College London lecturer and bestselling author of Every Body Should Know This, Dr. Federica Amati, joins Rhiannon for today’s conversation. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 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 Food shopping is a struggle 01:53 Quickfire questions 04:10 What’s the problem with children’s food? 10:05 Why more kids are at the dentist than ever before 12:32 Can you trust food labels? 19:35 How to improve your child’s lunchbox 23:55 Stress-free ways to keep your kids healthy 25:48 Healthy kids food on a budget 29:05 Make your home a healthy food environment 36:23 Healthy breakfast ideas for kids 39:52 Should you give your kids cereal? Rhiannon's latest books: The Science of Plant-based Nutrition The Science of Nutrition Books from our ZOE Scientists: The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Mentioned in today’s episode: Bite Back 2030 Report 'Are food giants rigging the system against child health?' ZOE’s famous pancake recipe Our episode on emulsifiers with Dr Federica Amati | Listen on Apple Podcasts or Spotify Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

We’ve all been there at least once, hovering by the fridge and looking for something to graze on just before bed. What you eat after dark can disrupt your sleep and digestion. Yet new evidence suggests that when we snack is less important than what we snack on, so suddenly that midnight snack may not be a guilty pleasure after all.   In today’s daily episode of ZOE Science & Nutrition, Jonathan is joined by Dr Sarah Berry to answer the question: should you avoid late-night snacks? This episode is part of a limited series to celebrate the launch of The Big IF Study: The world’s biggest clinical study to discover how intermittent fasting affects our mood, energy and hunger.  Want to know if intermittent fasting can work for you?  TAKE PART for FREE: joinzoe.com/thebigif Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide This podcast was produced by Fascinate Productions.

In a lab in Ireland, a group of scientists stand around a stainless steel table. One of them is holding a device, not unlike a small turkey baster. His free hand plunges into a box on the table and retrieves a mouse.   Using his device, he administers the brown solution within…rectally.  This unfortunate soul has just received a fecal microbiota transplant. The donor was not another mouse but a human being. And the person in question had symptoms of severe depression.  Jonathan speaks to John Cryan, author of the study that showed a relationship between gut and brain. In this episode, we learn more about his fascinating research, how microbes may affect our brain, and to eat to appease your gut bugs.  John Cryan is a professor at University College Cork and a world-leading researcher into the relationship between our brain and our gut microbiome. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Introduction 02:05 - Quickfire questions 03:26 - Are there links between the gut and the brain? 06:31 - The gut-brain axis 09:17 - How do gut bacteria affect our brains? 11:12 - Why does John call the microbiome “the chamber of secrets”? 14:20 - Does the microbiome explain drug side effects? 15:51 - Are there links between our microbiomes and mental health? 20:40 - If we improve our microbiome health can we improve our mental health? 24:58 - Can food help improve the microbiome and thus improve mental health? 28:33 - Microbiome’s effect on behavior 29:54 - Actionable advice 34:43 - Microbiome in adolescence 37:18 - Summary 38:26 - Goodbyes 38:48 - Outro Episode transcripts are available here. Follow John: https://twitter.com/jfcryan Follow ZOE on Instagram: https://www.instagram.com/zoe/ This podcast was produced by Fascinate Productions.

Keto has been promoted as a magic bullet for weight loss by its supporters and slammed as dangerous by its opponents. It's no surprise - completely removing almost all carbohydrates is not what most people consider ‘a balanced diet’. With carbs off the table, Keto diets involve a dramatically increased fat intake. At the same time, drastically reducing carbs means starving our gut microbes of the fiber that feeds them.  Nonetheless, doctors prescribe keto diets to treat people with severe diabetes and see dramatic improvements, and many healthy people swear by keto for weight loss. On top of this, removing carbohydrates prevents blood sugar spikes and crashes linked to inflammation and disease.  In today’s episode, Jonathan speaks to a leading nutritional researcher to understand whether or not keto diets are a crazy fad: Christopher Gardner is a professor at Stanford University and a member of ZOE’s scientific advisory board who’s produced a clinical trial of keto diets, published in the American Journal of Clinical Nutrition. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Intro 00:10 - Topic introduction 01:38 - Quick-fire questions 05:20 - What is a ketogenic diet? How does it work? 08:34 - Why have people become interested in keto? 10:16 - To promote ketosis, how low-carb should a diet be? 11:46 - Why are randomized trials so important? 14:37 - Christopher’s study 18:46 - What is a Mediterranean diet? 21:31 - Study results 25:33 - How sustainable is a keto diet? 31:22 - How strictly should you follow the keto diet? 32:47 - Diabetes and keto 35:36 - Keto’s impact on the microbiome 37:57 - Is there a long-term impact on the ability to process carbs? 39:51 - Summary 41:40 - Listener’s question 42:12 - Goodbyes 42:32 - Outro Episode transcripts are available here. Read Chris’ Study here. Follow Chris: https://twitter.com/GardnerPhD Follow ZOE on Instagram: https://www.instagram.com/zoe/ This podcast was produced by Fascinate Productions.

Good information about vitamins is hard to find. With over 70% of Americans and 40% of Brits using them, it's a hugely lucrative market, which means numerous voices in the media and online pusing a pro-vitamin agenda. All without the scientific evidence to support their claims.  So do we need vitamins to lead a healthy life? Or could these supplements actually cause serious health complications? In this episode, Jonathan speaks with Prof. JoAnn Manson and Dr. Sarah Berry to better understand how vitamin supplements affect our health. JoAnn Manson is a professor of epidemiology at the Harvard School of Public Health and one of the world's most cited researchers. She’s run multiple enormous studies with over 20,000 participants to uncover the real effects of vitamin supplementation on our health. Dr. Sarah Berry is one of the world's leading experts on human nutrition, who has personally run over 20 randomized clinical trials looking at how humans respond to different fats. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Introduction 02:29 - Quickfire questions 04:27 - Why are people confused about supplements? 05:17 - Which supplement does the majority of the population benefit from taking and why? 05:51 - What are dietary supplements and vitamins? 09:33 - Why is there so much advertising suggesting supplements? 10:54 - JoAnn’s research 14:07 - About vitamin C 15:15 - Megadosing 19:51 - VITAL and COSMOS trials 25:13 - Should we take vitamin D 27:37 - Omega-3 32:48 - Variation & personalization 36:51 - Actionable advice on supplements 38:45 - Should children take supplements? 42:13 - Should we all take a standard dose multivitamin? 44:54 - Summary 46:25 - Goodbyes 46:57 - Outro Episode transcripts are available here. Check the trials mentioned in today’s episode: AREDS 2, COSMOS, Physicians' Health Study II, VITAL Follow Sarah: https://twitter.com/saraheeberry Follow ZOE on Instagram: https://www.instagram.com/zoe/ This podcast was produced by Fascinate Productions.

We use it to fry, roast, or dress a salad. Cooking oil is a kitchen staple. But it's hard to know which is healthiest for each scenario. In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: what cooking oils should you use and when?  Follow ZOE on Instagram: https://www.instagram.com/zoe/ Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Studies referenced in the episode: ‘Heated vegetable oils and cardiovascular disease risk factors’ from Vascular Pharmacology here ‘Does cooking with vegetable oils increase the risk of chronic diseases?: a systematic review’ from British Journal of Nutrition here ‘Culinary oils and their health effects’ from British Nutrition Foundation  here This podcast was produced by Fascinate Productions.

Eggs are nutrient-dense and have a long shelf life. Compared with many other protein sources, they’re on the cheaper side. But they’re not as popular as they used to be. And a lot of this comes down to a debate about cholesterol. In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: What’s the truth about eggs? Follow ZOE on Instagram: https://www.instagram.com/zoe/ Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Episode transcripts are available here. Want to create your own podcast? Contact Fascinate Productions to bring it to life. 

Belly fat is more than just stubborn weight – it plays a complex role in our health, interacting with the immune system and gut bacteria. But could gut microbes hold the key to understanding and managing belly fat? In this episode, Dr. Suzanne Devkota, Director of the Microbiome Research Institute at Cedars-Sinai, shares groundbreaking findings on how gut bacteria interact with belly fat. Tim Spector, professor of epidemiology and scientific co-founder at ZOE, also joins the conversation to explain how the diversity of your gut bacteria affects weight and overall health. Together, our guests share surprising ways the microbiome influences fat storage and offer practical tips for supporting gut health. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ Follow ZOE on Instagram. Timecodes 00:00 The risks of internal fat 01:45 Quickfire questions 03:12 What is belly fat? 04:30 How dangerous is internal fat? 05:44 How our body uses belly fat 16:20 Groundbreaking study on gut bacteria 21:05 These gut bacteria live in your fat tissue 24:50 Gut health and your immune system 31:58 Why microbes are essential to survive 38:30 Why gut health starts at birth 46:40 The importance of sampling your gut microbes 50:50 Two changes you can make right now 53:02 Easy fermented eating tips 55:10 Why not all pickles are fermented 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Mentioned in today's episode Translocation of Viable Gut Microbiota to Mesenteric Adipose Drives Formation of Creeping Fat in Humans (2020), published in Cell Our extended microbiome: The human-relevant metabolites and biology of fermented foods (2024), published in Cell Metabolism Effects of a personalized nutrition program on cardiometabolic health: a randomized controlled trial (2024), published in Nature Heritable components of the human fecal microbiome are associated with visceral fat (2016) published in Genome Biology Dissecting the role of the gut microbiota and diet on visceral fat mass accumulation (2019), published in Scientific Reports Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

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

Nightshade vegetables — even the name is ominous. Some people believe they exacerbate arthritis and can cause inflammation. So, should we avoid them? In today’s short episode of ZOE Science & Nutrition, Jonathan and Will ask: What are nightshade vegetables, and how can they benefit our bodies? Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Studies referenced in the episode: Potato glycoalkaloids and adverse effects in humans: an ascending dose study  Effect of red pepper on symptoms of irritable bowel syndrome: preliminary study  Treatment of arthritis with topical capsaicin: a double-blind trial  In defence of potatoes: How resistant starch from potatoes affects the gut microbiota  Health benefits of eating tomatoes emerge  Episode transcripts are available here. Want to create your own podcast? Contact Fascinate Productions to bring it to life.

As we age, our bodies undergo numerous changes, including a decline in muscle mass and cognitive function. For many of us, exercise and diet play crucial roles in maintaining our health and well-being.  But how can the protein we eat affect our abilities to exercise and stay healthy as we age? It can be difficult to separate fact from fiction when it comes to the effects of protein. How much do we need? Is it better to eat protein before or after exercise? And what roles do protein and exercise play in brain function? In today’s episode, Jonathan is joined by Prof. Ben Wall, an expert in nutritional physiology at the University of Exeter. Together, they unpack the latest scientific research on the connection between protein consumption and exercise. Prof. Ben Wall shares his insights into the optimal amount and timing of protein intake for building and maintaining muscle mass, as well as the potential impact of exercise on cognitive function and brain health into later life.  Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:12 Introduction 28:21 Quick Fire Questions 02:54 Do we need to eat proteins right after exercise? 03:34 What is protein? 04:45 Why should we care about exercise? 05:36 How does exercise help with healthspan? 07:41 What are the benefits of exercise? 07:57 Does exercise improve brain function? 11:23 Where do our muscles come into this conversation? 12:09 What constitutes an unhealthy muscle? 13:00 What's the difference between a healthy and unhealthy muscle? 14:18 How does protein fit into the idea of healthy muscles? 16:03 What about the concept of breaking muscle. Is it good for us? 18:13 Do we need more protein to help build muscle? 20:07 What is the anabolic window and Is it a myth? 21:54 Is it fine to listen to our hunger pangs post exercise? 23:01 How does protein impact menopause and bone health? 25:04 Is there a maximum amount of protein our bodies can absorb? 28:14 What is the right amount of protein to eat? 30:02 What is an 'adaptive response' to exercise? 31:17 How much higher RDA do we need if we are exercising? 33:31 Are we already eating enough protein? 35:51 Why does muscle mass change as we age? 36:18 Do we put on weight when we age? 36:59 How do our bodies respond to protein as we age? 41:38 How to balance protein and exercise 42:33 Where should we get our protein from? 46:43 Plant vs animal based protein products 51:26 Summary 55:12 Goodbyes 55:27 Outro Mentioned in today’s episode: Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men: https://pubmed.ncbi.nlm.nih.gov/19056590/ Anabolic signaling deficits underlie amino acid resistance of wasting, aging muscle: https://pubmed.ncbi.nlm.nih.gov/15596483/ Food for our future: The nutritional science behind the sustainable fungal protein — mycoprotein: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10131050/ Follow Ben on Twitter : https://twitter.com/benjamintwall Follow ZOE on Instagram: https://www.instagram.com/zoe/ Have an idea for a podcast? Contact Fascinate Productions to bring it to life. Episode transcripts are available here.

Today we’re finding out how to improve blood vessel health with New York Times best selling author, Dr. William Li. Dr. Li has some simple steps we can take to not only slow down the deterioration of our blood vessels, but also to reduce any existing blockages that we may, or may not yet know about. 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 Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Is matcha the ultimate coffee alternative, or just another wellness fad? In this episode, Andrew Kojima - aka Chef Koj - an expert in Japanese cuisine, and Professor Tim Spector, a world-leading scientist in nutrition and gut health, explore whether matcha is truly a healthier choice than coffee.  Chef Koj explains the rich history behind matcha, its role in Japanese culture, and why it has become a global wellness trend. Tim breaks down the latest science on matcha’s impact on metabolism, brain function, and gut health, comparing its effects to those of coffee. For listeners curious about incorporating matcha into their daily routine, this episode includes a practical guide on how to prepare matcha properly. Koj demonstrates the traditional method of whisking matcha and shares tips on avoiding common mistakes. For those new to matcha, he also explains how to make a simple and delicious matcha latte for beginners.  The episode concludes with a tasting of Koj’s matcha custard dessert, showing how matcha’s umami-rich flavor can be used in unexpected ways. Could matcha actually help curb sugar cravings and build a taste for more complex flavors?  🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ Follow ZOE on Instagram. Timecodes 00:00 Healthier than coffee? 02:15 Listener questions 03:17 What is matcha? 05:59 The same as green tea? 09:33 History of matcha 10:20 Industry marketing tricks 11:55 Why the west loves coffee 12:55 Does matcha make you alert? 14:42 How caffeine levels differ 16:53 Does matcha contain fiber? 21:37 Health benefits of matcha  25:10 Truth about iced matcha latte  28:59 Perfect matcha demonstration 41:55 Flavour profile of matcha 43:53 How to add matcha to food 44:35 Matcha dessert ideas 46:45 Expensive vs cheap matcha 47:33 Should you add milk? Get Chef Koj's book 'No Sushi' here 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector 🍵 Chef Koj's perfect matcha kit: Bamboo Matcha Whisk & Scoop Organic Japanese Matcha Green Tea Powder Matcha Bowl Studies referenced for today's episode Effect of in vitro digestion-fermentation on green and roasted coffee bioactivity: The role of the gut microbiota, 2019, Food Chemistry Matcha Green Tea: Chemical Composition, Phenolic Acids, Caffeine and Fatty Acid Profile, 2024, Foods Anti-Stress, Behavioural and Magnetoencephalography Effects of an l-Theanine-Based Nutrient Drink: A Randomised, Double-Blind, Placebo-Controlled, Crossover Trial, 2016, Nutrients Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

We’ve all felt the effects of food on our mood, so it would stand to reason that dietary intervention for mental health would be well studied and a regularly deployed treatment.  But this is far from reality, as historically, psychiatry was only concerned with what happened from the neck up. In today’s episode, Jonathan is joined by Felice Jacka, Professor of Nutritional Psychiatry and Director of the Food & Mood Centre at Deakin University. Felice was the driving force behind the landmark study to determine if dietary intervention could help treat the symptoms of moderate to severe depression.  With her help, we dive into what the science suggests regarding the relationship between food and our mental health and what foods we can eat to improve it.  Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Intro 00:09 - Jonathan’s introduction 01:28 - Quick-fire questions 02:08 - What do we mean when we talk about 'mood'? 03:40 - Is it true that we're much more focused on mental health?  05:11 - How do we think about the relationship between our bodies and our mind today? 07:01 - Felice’s journey into psychiatry  08:24 - PHD looking into the relationship between diet and mental health 11:44 - The SMILEs Trial 13:22 - How much did diet affect the participants in the study? 15:40 - How long does it take to see results? 16:40 - What role does body weight have in this debate? 17:22 - How important is it that we focus on the quality of our diet over calories?  18:20 - What is the gut-brain axis and the microbiota gut-brain axis? 19:12 - Gut disorders and mental health issues closely related 21:25 - The effects of gut bacteria on the brain 21:58 - What is orthorexia and how is that linked to anxiety? 23:16 - Is there a risk with using diet to treat mental illness? 24:20 - What do healthy diets from across the world have in common? 25:52 - Foods to eat more of or less of to improve mood 27:24 - Diversity in diet 29:12 - Effects of diet on the menopause 32:10 - How does our mental health affect how we eat? 33:20 - What part does the industrialized food system have to play on a social level? 34:14 - How ultra-processed foods impact us 37:06 - Summary Episode transcripts are available here. Visit The Food and Mood Centre’s website for more information on Deakin University’s world-leading, multi-disciplinary research: https://foodandmoodcentre.com.au/ Read Felice’s SMILEs Trail here. Follow ZOE on Instagram: https://www.instagram.com/zoe/ This podcast was produced by Fascinate Productions.

Gut health is a topic we talk about a lot at ZOE. The gut doesn’t just fight disease, it boosts our mood, processes energy and so much more. Today’s bonus episode journeys through everything we’ve learnt about gut health so far. And what a myth-busting journey it is! In this episode, Jonathan delves into the microbiome, highlighting the most useful tips from conversations with ZOE’s U.S. Medical Director and resident gut health expert, Will Bulsiewicz, and Tim Spector, one of top 100 most cited scientists and author Food for Life.  Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Intro 01:27 - Is bacteria bad for us? 04:10 - How is the microbiome affected by what we eat? 10:00 - What happens to the gut when fasting? 11:53 - Why bacteria eats the inside of our bodies 13:59 - What causes heartburn? 17:00 - What’s going on with gas and bloating? 19:09 - Tell-tale signs of constipation 22:42 - How to treat constipation 25:52 - Other signs of an unhealthy gut 27:20 - Why do doctors ask about your trips to the bathroom? 29:37 - Tips for tackling an unhealthy gut 31:40 - Outro Episode transcripts are available here. Will’s book is available to buy here. Tim’s book is available to buy here. Full length episodes mentioned: Signs of an unhealthy gut Gut bacteria and fasting: meet the night crew - The Big IF Dailies Gas and bloating: the causes and how to stop it Your gut is full of bugs: why this is great news The ultimate guide to constipation Heartburn: Why it happens and what you can do Referenced in today’s episode:  A redefinition of constipation from King’s College London The State Of The Nation’s Gut, a report from the U.K.-based Love Your Gut initiative Epidemiology of constipation in Europe and Oceania: A systematic review published in BMC Gastroenterology  Recent advances in understanding and managing chronic constipation published in F1000Research The Bristol Stool Scale ZOE’s Blue Poop Challenge Blue poo: Impact of gut transit time on the gut microbiome using a novel marker published in Gut  Follow ZOE on Instagram: https://www.instagram.com/zoe/ Want to create your own podcast? Contact Fascinate Productions to bring it to life. 

How strong is your skeleton? It’s a tough question - and often, we only find out the answer when a bone breaks. The reality is, many of us have weak bones. Osteoporosis affects one in four people over fifty, significantly increasing their risk of painful and debilitating fractures. So, what can you do to keep your bones strong as you age? Professor Tim Spector & Professor Cyrus Cooper explain how you can tailor your lifestyle to maintain a strong skeleton. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here. Listen to the full episode here.

The cost of living has soared. Energy prices have doubled, and food costs have gone up enormously. As a result, the weekly shopping bill can be shocking.  For some, this is merely an inconvenience. But many others face the awful choice between heating their home and maintaining their usual diet. The consequence is that many of us are throwing cheaper ingredients into our shopping baskets to save money.  So does this mean that eating healthy is an indulgence that be dropped in favour of cheap ultra-processed food? Or is it still possible to eat healthily on a budget? In today’s episode, Jonathan speaks to Dr. Rupy Aujla and Tim Spector to better understand how to eat healthier while spending less: Dr. Rupy Aujla is a medical doctor who, since 2015, has been teaching people to cook their way to health. He’s the founder of The Doctor’s Kitchen and has recently turned his efforts to healthy cooking on a tight budget. Tim Spector is a co-founder of ZOE and one of the world's top 100 most cited scientists. Buy Rupy’s book here.  Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Introduction 00:10 - Topic introduction 02:12 - Quickfire questions with Rupy 03:33 - Quickfire questions with Tim 04:22 - What’s one swap you can make today if you’re trying to eat well, for less? 05:07 - What has Dr. Rupy been up to? 06:58 - Do you need to give up eating healthy foods when economizing? 08:23 - Options when you’re on a budget 09:31 - Batch cooking 16:00 - Is it expensive to have healthy and good quality foods? 17:54 - Recipe adherence 20:24 - Advice for people cooking on their own 23:53 - How long does food last? 25:24 - How nutritious are canned & frozen foods? 28:23 - About protein 38:31 - What’s the one food you should spend more money on? 41:34 - Summary 42:29 - Can you have a healthier diet as a consequence of being on a budget? 43:23 - Goodbyes 43:26 - Outro Get Tim’s book here. Episode transcripts are available here. Find delicious recipes to cook here. Follow Rupy on Instagram: https://www.instagram.com/doctors_kitchen  Follow Tim on Instagram: https://www.instagram.com/tim.spector Follow ZOE on Instagram: https://www.instagram.com/zoe/ Want to create your own podcast? Contact Fascinate Productions to bring it to life. 

Over the last two years, there’s been a rise in “immune-boosting” foods, supplements and trends. Today's guest, immunologist Dr. Jenna Macciochi, believes the immune system doesn’t need boosting. Instead, it should be balanced. In this episode, Jenna - a Senior Lecturer in Immunology at the University of Sussex - reveals how your immune system is your body’s housekeeper. Jenna highlights the case for the ‘good bugs’ in our gut microbiome, the role of micronutrients and how our immune system isn’t born, but made. We'll also tackle the age-old question: do we really need Vitamin C supplements? 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 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: 01:21 Quickfire questions 04:51 What is the immune system? 06:49 How your immune system works 09:35 What are natural killer cells? 14:18 Is your immune system inherited? 16:42 The impact of sleep and stress  19:53 Cancer and immunotherapy 28:23 This can trigger inflammation 30:25 Are vitamin C supplements worth it? 31:30 Foods to empower your immune system 40:10 How inflammation affects your brain 44:10 New science of the impact of stress 48:52 Immunity and your body clock 📚 Get Jenna's book Your Blueprint for Strong Immunity 📚 Books by our ZOE Scientists: The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Mentioned in today’s episode: “Immune Boosting” in the time of COVID: selling immunity on Instagram (2020), published in Allergy, Asthma & Clinical Immunology Vitamin C for preventing and treating the common cold (2013), published in Cochrane Database of Systematic Reviews Effects of stress on immune function: the good, the bad, and the beautiful (2014), published in Journal of Immunology Research Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

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? 🌱 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 Learn how your body responds to food 👉 zoe.com/podcast for 10% off 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 cells from Brain Research Medicinal mushrooms in adjuvant cancer therapies: An approach to anticancer effects and presumed mechanisms of action from Nutrire Immunomodulatory effect of mushrooms and their bioactive compounds in cancer: A comprehensive review from Biomedicine & Pharmacotherapy  Episode transcripts are available here. Have feedback or a topic you'd like us to cover? Let us know here

Our planet is overheating. Human society is creating too much carbon dioxide, stopping the sun’s warmth from escaping back into space. As earth gets hotter, its ice caps are melting, causing sea levels to rise, and submerging entire communities. Floods, droughts, and wildfires are already becoming much more common. Some effects of climate change are now irreversible, but there is still hope, and adjusting what we eat might play a bigger part than you’d imagine. In this episode, Jonathan speaks with a pioneer in science who will help you understand how your eating habits affect the planet, so you can make informed decisions about the foods you eat and how you prepare them. Sarah Bridle is a professor of food climate and society at the University of York in the United Kingdom. She is on the vanguard of a new field, and her research carefully measures the exact effects of the foods we eat on climate change.  Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Intro 00:10 - Topic introduction 01:34 - Quickfire questions 03:14 - Why does climate change matter? 05:40 - Why does food matter for reducing climate change? 07:44 - Understanding how different foods affect the climate 11:32 - Do I have to go vegan to help stop climate change? 13:14 - Are all meats equal in terms of their climate impact? 16:20 - How do by-products of animals impact climate? 17:22 - Carbon footprint of milk alternatives 19:51 - Is a baked potato good for the planet? 21:42 - Other things that impact climate change to consider 23:33 - Food miles vs air miles? 26:48 - Are avocados killing the planet? 28:05 - Avocados’ water consumption 28:44 - Packaging 34:34 - Food waste 35:20 - Can a sustainable diet be affordable? 36:39 - 3 things to do to reduce your impact on climate change 38:58 - Summary 40:22 - Goodbyes 40:49 - Outro Episode transcripts are available here. Follow Sarah: https://twitter.com/sarahbridle Get Sarah’s book here. Follow ZOE on Instagram: https://www.instagram.com/zoe/ This podcast was produced by Fascinate Productions.

If you were to ask Siri, Alexa, or ChatGPT for medical advice right now, that would be a terrible idea.  But with recent developments in technology, this looks set to change. AI has become more intelligent, wearable devices - more accurate, and personalized medicine - increasingly mainstream. But is any of this safe? Should we really trust machines with our health? And will any of this actually happen? In today’s episode, Jonathan speaks to Eric Topol to explore how artificial intelligence may transform your next trip to the doctor. Eric Topol is one of the top 10 most-cited researchers in medicine, the author of 3 bestselling books on the future of medicine, and a practising cardiologist. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide If Timecodes: 00:00 - Introduction 00:11 - Topic introduction 01:53 - Quickfire questions 04:17 - Doctor-patient relationship 05:49 - Jonathan’s story with Eric  08:02 - How has medicine changed? 13:54 - Is there an optimistic future for medicine, utilising AI? 17:46 - How close are we to utilizing AI-based solutions in medicine? 23:09 - Self-diagnosis and preventative care 27:05 - Is prevention possible through AI? 32:33 - Personalized healthcare 41:51 - Summary 43:45 - Goodbyes 44:01 - Outro Episode transcripts are available here. Follow Eric on Twitter: https://twitter.com/EricTopol Follow ZOE on Instagram: https://www.instagram.com/zoe/ Have an idea for a podcast? Contact Fascinate Productions to bring it to life.

For many of us, it's a ritual to help us wind down after a long day, an excuse to catch up with friends, or a lubricant to an awkward social situation. Alcohol can be delicious, but our relationship with it is often complicated.  Good times with friends aren’t without sacrifice, and many of us feel the morning after impact of a few too many drinks. For an unfortunate minority, alcohol can lead to addiction and even death.  What we want to know is, can alcohol ever be healthy? Is any amount of alcohol a sure path to an early grave, or could a glass of red wine be the best thing for your heart health? This episode examines these contradictions to see what the science says.  Jonathan speaks to two leading scientists to better understand the effects of alcohol: Tim Spector - scientific co-founder at Zoe and one of the top 100 most cited scientists in the world Dr. Sarah Berry - one of the world's leading experts in human nutrition, with over 30 randomised human clinical trials to her name Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Intro 00:10 - Jonathan’s introduction 01:25 - Episode start 01:45 - Tim’s favourite alcohol 02:24 - Is red wine healthy? 04:56 - How does alcohol relate to our microbiomes? 08:41 - What’s the cause of alcohol's positive effects? 11:16 - The importance of the amount of alcohol consumed 15:47 - Understanding the adverse effects of alcohol 17:48 - Why do hangovers get worse with age? 21:41 - Does alcohol influence weight? 24:48 - Alcoholic beers vs non-alcoholic beers in relation to sugar 28:34 - Avoid alcohol if you have these conditions! 29:54 - How does fermentation of beer differ from kombucha? 32:21 - Organic and natural wine 35:10 - Summary 38:03 - Outro Follow Sarah: https://twitter.com/saraheeberry Follow Tim: https://twitter.com/timspector Follow ZOE on Instagram: https://www.instagram.com/zoe/ This podcast was produced by Fascinate Productions.

Today we’re discussing inflammation. We hear this word a lot from guests on the ZOE podcast. It’s always coming up when we ask questions about health conditions like Alzheimer's, cancer or heart disease.  It’s clearly very important, however many of us still don’t fully understand what inflammation really is. Professor Phillip Calder is here to break down inflammation and share tips on what we should eat to keep it in check. Philip is Head of the School of Human Development and Health in the Faculty of Medicine at the University of Southampton. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Today we’re discussing ultra processed food. Ultra-processed foods (UPFs) are everywhere. Many of us eat them over and over again without really understanding the detrimental impact they’re having on our health.  But why are these foods so addictive? Here to help us identify the ultra-processed parts of our diet are Professor Tim Spector and Dr. Chris van Tulleken. 🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks MenoScale Calculator - learn about your symptoms 📚 Books from our ZOE Scientists: Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

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.  🌱 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 Learn how your body responds to food 👉 zoe.com/podcast for 10% off 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 📚 Books from our ZOE Scientists: Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector 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 Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here.

Whether you’re frying, baking, or topping your toast, most of you will eat either butter or margarine at some point today. The fact that these spreads are such a staple means that we need to know their effects on our health. And It might surprise you to learn that this impact has changed quite dramatically over the past 20 years. In today’s short episode of ZOE Science & Nutrition, Jonathan and Dr. Sarah ask: Which is healthier, butter or margarine?  Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Follow ZOE on Instagram. https://www.instagram.com/zoe/ Mentioned in today’s episode: Margarine from Science Direct       Margarines: Historical approach, technological aspects, nutritional profile, and global trends from Food Research International Reduction of LDL-cholesterol as a result of the change from butter to soft margarine from Polish Archives of Internal Medicine Americans' per capita consumption of margarine & butter from the USDA 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. 

Vitamin D is the world’s favorite supplement. Governments around the world recommend people take the supplement for at least six months out of the year. But do we really need these pills? Do they even work? And could they actually be harming us? In this episode, two ZOE scientists - Professor Tim Spector and Dr Federica Amati reveal the truth about vitamin D. Tim is scientific co-founder of ZOE and professor of epidemiology at King’s College London. Federica is head nutritionist at ZOE and author of the Sunday Times bestseller ‘Every Body Should Know This’. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 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 The sunshine vitamin 01:50 Quickfire questions 04:05 What is vitamin D? 07:12 Is sunlight the best source of vitamin D? 09:40 Does vitamin D keep my bones strong? 15:34 Are vitamin D levels a marker of good health? 20:00 What counts as normal levels of vitamin D?  24:42 Supplement controversy 29:10 Do calcium supplements help bones? 31:29 Can I take too much vitamin D? 37:50 Could vitamin D prevent these health conditions? 42:54 Tim’s sunscreen controversy 46:46 Vitamin D and immunity Books by our ZOE Scientists: The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Mentioned in today’s episode: The VITAL Trial - Principal results of the VITamin D and OmegA-3 TriaL (VITAL) and updated meta-analyses of relevant vitamin D trials (2020), published in The Journal of Steroid Biochemistry and Molecular Biology Cut-points for associations between vitamin D status and multiple musculoskeletal outcomes in middle-aged women (2016), published in Osteoporosis International Assessment of the genetic and clinical determinants of fracture risk: genome wide association and mendelian randomisation study (2018), published in British Medical Journal Other ZOE Science & Nutrition episodes to try: What to eat to avoid osteoporosis with Prof. Tim Spector & Prof. Cyrus Cooper | Listen on Apple or Spotify Mushrooms as medicine: Uncovering the health secrets of fungi | Listen on Apple or Spotify Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

A mummified man found in the mountains of Italy on a nutrition science podcast? Have we gone completely off track?  We haven’t - we promise.  This unfortunate soul could be the key that unlocks an entirely new understanding of human health.  This mummy, discovered in an alpine snow drift by two hikers, gives us a remarkable glimpse into the surprising dietary choices of our ancestors. In today’s episode, Jonathan discovers some secrets held by our ancestors by speaking to two outstanding guests: Frank Maixner works at the Institute for Mummy Studies in Italy and travels the world uncovering the secrets of our ancestors. Tim Spector is a co-founder at ZOE and one of the top 100 most cited scientists in the world. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Intro 00:10 - Topic Introduction 01:45 - What happened thirty years ago high in the mounts on the border between Italy and Austria 03:02 - Who was the Iceman? 03:39 - What happened to him and what did we discover about him? 05:10 - How old was he and what do we know about his lifestyle? 06:01 - What was he eating? 09:02 - What’s surprising about his health? 11:56 - The Iceman & mushrooms 13:08 - Iceman’s microbiome 14:13 - The most surprising information about the Iceman’s microbiome 15:27 - What’s microbiome diversity? 17:30 - Iceman’s origins 17:56 - The start of a new academic discipline 19:41 - Finding out about salt miners 21:02 - What did these salt miners eat? 23:05 - How plant-based was their diet? 23:39 - Did they eat dairy? 25:05 - Their diet diversity 26:40 - What do their microbiomes tell us? 32:31 - What does this mean for us? What is the actionable advice? 36:24 - Summary 38:16 - Goodbyes 38:40 - Outro Episode transcripts are available here. Follow Frank: https://twitter.com/frankmaixner Follow Tim: www.instagram.com/tim.spector/ Follow ZOE on Instagram: https://www.instagram.com/zoe/ This podcast was produced by Fascinate Productions.

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 Resources from ZOE: Snacking  Ultra-processed foods Organic food  Fermented foods Protein Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here.

From blueberries to salmon, kale to acai, it seems like anything and everything can be classed as a superfood these days. Supposedly they can prevent cancer, reduce inflammation, and even help you live longer… In today’s short episode of ZOE Science and Nutrition, Jonathan and Sarah look at the history of superfoods and ask: are some foods really more ‘super’ than others? Or is this just another marketing ploy? Follow ZOE on Instagram: https://www.instagram.com/zoe/ Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide 10% off your personalised nutrition program. This podcast was produced by Fascinate Productions.  

Do our blood vessels hold the secret to long life? 60,000 miles long. That’s the length of the tube system inside us that transports blood, oxygen, and nutrients to the cells in our body.  If these tubes fail, the result can be fatal. In some cases, it’s a heart attack. In others, it’s a stroke, where the blood supply to the brain is disrupted, and brain cells are damaged or killed.  Heart attacks and strokes are a major cause of death in developed countries - but we can take action to reduce the risks.  In this episode, Jonathan speaks to a world-renowned physician, scientist, and speaker to gain insights into how looking after this magical pipework could slow down aging.  Dr. William Li is a world-leading specialist in blood vessels and preventative health and the author of countless papers on the topic, who possesses the gift for communicating this complex subject in terms we can all understand. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Intro 00:09 - Topic introduction 01:34 - Quickfire questions 04:17- Why do blood vessels matter? 05:28 - How do blood vessels link to heart health? 09:15 - Elasticity of blood vessels 13:51 - Can we reverse the stiffening and blockage of blood vessels? 19:58 - Does food damage the blood vessels? 24:40 - Does high blood pressure affect blood vessels? 29:36 - How do aging and diet affect blood vessels? 34:16 - Data on reversing blood vessel damage 39:00 - How is aging linked to blood vessel health? 41:53 - Summary 43:05 - Goodbyes 43:21 - Outro Have feedback or a topic you'd like us to cover? Let us know here Follow William: https://twitter.com/drwilliamli Follow ZOE on Instagram: https://www.instagram.com/zoe/ Episode transcripts are available here

Antibiotics are one of the greatest discoveries of the 21st century. Since their inception, they’ve saved countless lives, but these miracle drugs come at a cost. In some cases, they can seriously affect your health or can even be life-threatening. In today’s episode, Jonathan puts himself under the microscope. After an injury forced him to take antibiotics, he shows you the effect they had on his own gut bacteria. Jonathan’s joined by Dr. Will Bulsiewicz and Prof. Tim Spector, who explore the impact of different types of antibiotics, how they affect your bacteria in the short and long term, and how we can reverse the unwanted effect of these drugs.  Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 Intro 00:15 Jonathan’s Intro 00:50 Quickfire round 01:40 Jonathan’s accident  04:00 Unpacking clindamycin 11:40 Antibiotic-associated diarrhea  14:45 Side effects prevention advice 22:20 Jonathan’s gut at 7 days  27:50 Fermented foods 27:00 Tips for building your gut back up 41:30 Benefits vs. risks 48:00 Summary  51:20 Outro Mentioned in today’s episode: Post-antibiotic gut mucosal microbiome reconstitution is impaired by probiotics and improved by autologous FMT from Cell Saccharomyces boulardii: What makes it tick as successful probiotic? From the Journal of Fungi 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.

The acid in your stomach is so powerful it can dissolve metal. Luckily, your stomach is fine-tuned to deal with its acidic fluid, but the rest of your body isn’t quite as hardy. So, if acid escapes from your stomach and reaches your esophagus, it can cause a painful sensation in the chest — this is heartburn. It isn’t rare, with more than 1 billion people suffering from it globally.  In today’s short episode of ZOE Science & Nutrition, Jonathan and Will ask: Why do we get heartburn, and what’s the best way to deal with it? Follow ZOE on Instagram: https://www.instagram.com/zoe/ Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Studies referenced in the episode: ‘Prevalence and clinical spectrum of gastroesophageal reflux: a population-based study in Olmsted County, Minnesota’ from Gastroenterology here ‘Proton-pump inhibitors and risk of fractures: an update meta-analysis’ from Osteoporos Int. here ‘Proton pump inhibitors alter the composition of the gut microbiota’ from BMJ  here This podcast was produced by Fascinate Productions.

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

There's a condition that leads to an increased risk of heart disease, dementia, and early death that's been affecting people for as long as they've existed. The many symptoms can severely impact quality of life - ranging from headaches and memory problems to anxiety and weight gain.  This condition affects more than half of the world's population, but unbelievably its rarely discussed and the scientific research that exists on it is limited.  It's called menopause, and it affects 1.2 billion women worldwide. It's not a disease, but the effects can be just as serious for some women. Jonathan talks to the British doctor who's working to educate us about menopause and bring the discussion on the topic into the mainstream. Dr Louise Newson is a GP, menopause specialist and founder of the Newson Health Menopause & Wellbeing Center. Director of the Balance Menopause App and the non-profit Newson Health Research and Education. Founder of The Menopause Charity. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Intro 00:09 - Jonathan Intro 01:11 - Episode start 01:24 - What is menopause and why is it important for Dr Louise 04:17 - Being hormone-deficient is bleak 07:27 - The overall scale of menopause 12:41 - What is HRT? 17:24 - How little menopause is talked about 19:30 - Dr Louise’s push for menopause understanding & education 23:02 -What’s the accurate test for perimenopause? 28:10 - Understanding hormone deficiency symptoms 31:58 - What else can you do besides HRT: Nutrition considerations 41:09 - Does your body shape change while menopausal? 41:55 - Summary 44:06 - Goodbyes 44:31 - Outro Episode transcripts can be found here. Dr Louise’s non-profit organisation about improving and understanding women’s hormone health: https://www.nhmenopausesociety.org Check Dr Louise’s app on perimenopause and menopause: https://www.balance-menopause.com Follow Louise: https://twitter.com/drlouisenewson Follow ZOE on Instagram: https://www.instagram.com/zoe/ This podcast was produced by Fascinate Productions.

Today we’re talking about fat, a delicious component of our food with a terrible reputation.   Fats have been broadly associated with weight gain and heart disease until recently. A mountain of new scientific evidence suggests this is wrong and that it's not as simple as ‘all fat is bad’. Indeed, eating more healthy fat might actually reduce heart disease for many people.   In today’s episode, Jonathan speaks to Dr Sarah Berry to learn about what science tells us today, whether it is possible to lose weight on a high-fat diet, what oils we should be cooking with, and the different types of fats. Dr. Sarah Berry is one of the world's leading experts on human nutrition, who has personally run over 20 randomised clinical trials looking at how humans respond to different fats. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Intro 02:50 - Episode Start 03:08 - Quickfire round 04:54 - Can fat ever be healthy? 08:53 - Is it possible to put on weight if you’re on a low-fat diet? 10:50 - Food accessibility & bioaccessibility 13:22 - Understanding the caloric data of fats 19:25 - Fats’ relationship with cholesterol 23:40 - Food labels aren't necessarily helpful 27:45 - What are the best oils to cook with? 33:04 - Are there any dangers of cooking with oil? 37:43 - Are eggs safe? 38:56 - Is fish good for you? 42:26 - Summary 45:59 - Goodbyes  46:28 - Outro Episode transcripts are available here. Follow Sarah: https://twitter.com/saraheeberry Follow ZOE on Instagram: https://www.instagram.com/zoe/ This podcast was produced by Fascinate Productions.

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.  🌱 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 Learn how your body responds to food 👉 zoe.com/podcast for 10% off 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: Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Fibre Fuelled by Dr Will Bulsiewicz Studies referenced in today’s episode:  Study With Appetizing Plantfood—Meat Eating Alternative Trial (SWAP-MEAT), published in American Journal of Clinical Nutrition. SWAP-MEAT Athlete (study with appetizing plant-food, meat eating alternatives trial) a randomized crossover trial, published in Nutrition Journal. Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

How much do you know about menstrual cycles? About half of us are more informed than the other half. The menstrual cycle has great significance, affecting various aspects of health. And more than 90% of people who get their periods experience premenstrual symptoms. However, misconceptions and limited understandings abound, leaving many people in the dark. In today’s episode, we’re joined by Hazel Wallace. She’s a medical doctor, nutritionist, and author of The Female Factor. She’s here to give us an education about the menstrual cycle.  Dr. Hazel Wallace describes how the cycle affects almost every aspect of the body, from heart health and sleep to metabolism. She also explains whether there’s scientific evidence behind “cycle syncing.” Whether or not you’ve had a menstrual cycle, you’ll learn a lot from this episode.  If you want to uncover the right foods for your body, head to joinZOE.com/podcast, and get 10% off your personalized nutrition program. Timecodes: 00:00 Introduction 00:36 Quick fire questions 03:49 What is the menstrual cycle? 05:42 What is the luteal phase? 06:54 When does the menstrual cycle begin? 07:43 How regular are menstrual cycles - Do they change over time? 08:29 What is actually happening during the menstrual cycle? 09:41 What role does oestrogen have in hormonal changes? 10:48 How does the menstrual cycle affect performance in athletes 12:05 How does the menstrual cycle affect women? 16:30 Are cravings real? Why do they happen? 18:21 What is PMS and what do people experience? 20:11 Is there much research behind PMS? 21:40 What is PMDD? 23:16 How do you identify PMDD? 26:17 What is cycle syncing? 27:43 What role does nutrition have in reducing symptoms during the cycle 30:22 Can regular exercise improve symptoms? 33:52 How is sleep impacted by the menstrual cycle? 37:41 How does this impact our immune system? 38:56 Why is there such little research into this area? 41:13 How has the exclusion of women in research impacted us? 44:14 Menstrual cycle tracking - what is it and how can you do it? 46:31 How can tracking help? 47:26 What diet can help symptoms? 49:31 How does the menstrual cycle affect the microbiome? 52:07 How can intermittent fasting affect the menstrual cycle? 54:59 Summary 58:00 Goodbyes 58:11 Outro Mentioned in today’s episode: The Effects of Menstrual Cycle Phase on Exercise Performance in Eumenorrheic Women https://pubmed.ncbi.nlm.nih.gov/32661839/ Hazel’s book is available to buy here Follow Hazel: https://twitter.com/Thefoodmedic Follow ZOE on Instagram: https://www.instagram.com/zoe/ Episode transcripts are available here. Is there a nutrition topic you’d like us to cover? Get in touch and we’ll do our best to cover it. 

It's a condition that affects half the population, but there are countless unanswered questions about menopause. The symptoms vary significantly from person to person, including sleep problems, hot flashes, weight gain, and an increased risk of heart disease.  In one of the largest studies to date, ZOE researchers have uncovered a link between menopause and our diets — and this could hold the key to reducing the severity of menopause symptoms.  In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: what role does diet play during menopause?  Follow ZOE on Instagram: https://www.instagram.com/zoe/ Follow Sarah on Instagram: https://www.instagram.com/drsarahberry/  Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Studies referenced in the episode:  ‘Why we are all being let down by the lack of research into menopause’ from Mosaic here ‘Menopause’ from the Nature Reviews Disease Primers here ‘What is Menopause?’ from the National Institute of Aging here This podcast was produced by Fascinate Productions.

Today we discuss intermittent fasting with Professor Tim Spector, and Gin Stephens, New York Times best selling author of Fast. Feast. Repeat.  As many of you long term listeners will know, ZOE ran the world’s largest ever study on intermittent fasting. We know a lot of you are interested in the potential benefits. I’m talking about improved blood sugar control, heart health, and mood.  But practically, how do you get started with fasting? 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 📚 Books from our ZOE Scientists: Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

The last decade saw a rise in gluten-free diets. But the number of us with diagnosed gluten intolerance each year hasn’t changed. Eliminating gluten is the only treatment for those with celiac disease, but the rest of us could be doing more harm than good by embracing ultra-processed, gluten-free foods.  In today’s short episode of ZOE Science & Nutrition, Jonathan and Will ask: Should you be worried about gluten? Studies referenced in the episode:  ‘Health Benefits and Adverse Effects of a Gluten-Free Diet in Non–Celiac Disease Patients’ from Gastroenterol & Hepatology here ‘The Gluten-Free Diet: Recognizing Fact, Fiction, and Fad’ from The Journal of Pediatrics here ’Is There Evidence to Support the Claim that a Gluten-Free Diet Should Be Used for Weight Loss?’ from the Journal of the Academy of Nutrition and Dietetics here Follow ZOE on Instagram: https://www.instagram.com/zoe/ Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide This podcast was produced by Fascinate Productions.

We’ve all had unpleasant toilet experiences in our time. It can be distressing to deal with and not something we like talking about.  But when does normal diarrhea become chronic? And when do we need to seek medical care?  In today’s episode, Jonathan and Dr Will ask what is chronic diarrhea and how can we rule out something more serious? Will also shares tricks of the trade to ease your symptoms and tells us how our amazing guts work to keep our whole body healthy. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program. Mentioned in today’s episode: Chronic Diarrhea by Garrett J. Descoteaux-Friday; Isha Shrimanker from the National Library of Medicine Chronic Diarrhea by Cleveland Clinic   Diarrhea From John Hopkins Medicine Diarrhea From Stamford Medicine Healthcare   Exocrine Pancreatic Insufficiency (EPI) From Loma Linda University Health  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.

Did you know you can now buy ice cream with added protein? Even breakfast cereals are jumping on the trend, boasting an extra protein punch. In nearly every supermarket aisle, you'll spot the catchy slogan "high in protein" plastered across packaging. But why is that? Are we not getting enough protein already, or are these high-protein products giving us too much? Our guest is Christopher Gardner, a professor at Stanford University and a member of ZOE’s scientific advisory board, who has published widely on the relationship between protein and our health.  🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode on Apple or Spotify

A lot of things change as we age. Our dress sense, our taste in music and importantly our body. The truth is your body is not the same as it was 20 or even 10 years ago.  So why should your diet be? Dr Federica Amati is here to explain why our nutrition needs change as we enter later life and how we can adjust our diet to support this. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Last year, a study found that a third of Americans aged between 50 and 80 feel lonely. I’m sure most of us can relate to this feeling, and understand how a lack of social connection can take a serious toll on our mental health. But, is loneliness affecting more than just our minds? Does it also impact our physical health and how well we age? In this episode, Professor Rose Anne Kenny joined me to answer these questions and discover ways that we can foster meaningful relationships. She starts by telling us about her groundbreaking study into ageing in Ireland.  🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

This plant has been used by human beings for thousands of years with samples found in 5000-year-old pottery discovered in the upper Amazon. The Mayans considered it a gift from the gods and used it in their sacred ceremonies, where it was believed to have mystical healing powers. For the Aztecs, it was worth more than gold and given to their victorious warriors.  We are talking, of course, about chocolate. Even though our relationship with chocolate spans thousands of years we still can’t agree about it. It seems obvious that something so delicious must be bad for us. Can there be any truth to the claims that chocolate can improve our mood, our health and even our libido?  Jonathan speaks to Professor Tim Spector, one of the world's top 100 most cited scientists and author of the diet myth, and Spencer Hyman, one of the world’s leading chocolate experts and founder of the craft chocolate business Cocoa Runners.  Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Intro 00:10 - Jonathan’s introduction 01:19 - Lighting round questions, with true/false answers 05:49 - Why certain chocolates might be good 06:34 - What is fermentation?  09:54 - Which kinds of chocolates are good or bad for you? 12:14 - How to figure out the differences in chocolates  14:12 - Why is are chocolates classified the way they are 16:20 - Considerations about dark chocolate 20:38 - Personalized responses to chocolate 23:39 - On chocolate addiction 24:55 - How to taste chocolate 28:10 - Is smell an indicator as to what happens in our microbiomes? 31:52 - 3 things you should know when buying chocolate 33:17 - Description of chocolate in nature 37:15 - Sugar in chocolate 40:29 - Is fruit and nut milk chocolate healthier than dark chocolate? 41:27 - How much chocolate do you need for it to be beneficial? 42:59 - Should I watch out for lecithins in chocolate? 44:52 - Is eating half a bar of chocolate before bed a bad idea? 46:24 - Goodbyes & Outro Follow ZOE on Instagram: https://www.instagram.com/zoe/ This podcast was produced by Fascinate Productions.

Strength training is often associated with bodybuilding, but its benefits go far beyond muscle growth. Research shows that strength training supports cardiovascular health, enhances brain function, and is a strong predictor of longevity. In this episode, Professor Andy Galpin joins us to break down the science behind strength training and show how anyone can incorporate it into their daily routine—without spending hours in the gym. We begin by exploring why strength matters, not just for physical appearance but for overall health and longevity. Andy revisits key insights from his last appearance on the podcast, demonstrating how grip strength is linked to life expectancy. Next, we tackle one of the biggest barriers to strength training: time and access. Jonathan steps in as the test subject while Andy walks him through an efficient, full-body workout that can be done at home with minimal equipment. Listeners will learn essential techniques, from proper form to breathing and injury prevention. Finally, we discuss what happens in the body post-workout and the importance of building a sustainable routine. Andy shares practical advice on nutrition, recovery, and how to create a strength training habit that delivers long-term results. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ Follow ZOE on Instagram. Timecodes 00:00 Can you you live longer with strength training? 01:57 Quickfire questions 03:37 Why bother with strength training? 07:21 New science: strength and longevity 14:32 How many workouts until I get benefits? 17:10 Workout THIS many days per week 20:22 Fast twitch vs slow twitch muscles 24:36 Designing the perfect home workout 28:26 Equipment you need at home 33:47 What is resistance exercise? 44:15 Understanding reps and sets 50:49 Do you need protein supplements? 55:20 Building muscle working from a desk 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Mentioned in today's episode Grip Strength: An Indispensable Biomarker For Older Adults, 2019, published in Clinical Interventions in Aging  Heavy resistance training at retirement age induces 4-year lasting beneficial effects in muscle strength: a long-term follow-up of an RCT, 2024, published in British Medical Journal  No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review, 2021, published in Sports Medicine  Is Resistance Training to Muscular Failure Necessary?, 2016, published in Frontiers in Physiology  Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

There’s been a surge in our consumption of ultra-processed foods, especially in the United Kingdom and the United States, where these foods contribute about two-thirds of people’s caloric intake. Also a cause for concern is emerging evidence of ultra-processed foods’ detrimental effect on our brain health and overall well-being. When most of our calories come from ultra-processed foods, the risk of chronic physical and mental health conditions escalates. Scientists are now uncovering the intricate mechanisms behind this relationship, particularly concerning the effects of these foods on our brains. In today’s episode, we welcome back Prof. Felice Jacka, OAM. Felice is an Alfred Deakin professor of nutritional psychiatry and the director of the Food & Mood Centre at Deakin University, in Australia. She’s also the founder of the International Society for Nutritional Psychiatry Research and the world’s leading researcher on food’s impact on our brain and mental health. Now, she’s back on the show to delve deeper into the effects of ultra-processed foods on mental health and the brain, specifically the hippocampus, an area responsible for learning and memory. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 Intro 01:19 Quick fire questions 04:17 What is ultra processed food? 05:37 What is the NOVA classification? 08:18 How does food impact the brain? 10:33 What does the hippocampus do to influence our brain function? 12:58 Is there a link between the size of the hippocampus and quality of diet? 13:45 Is there a link between the quality of diet and depression? 20:37 What are the effects of long term dietary habits? 21:33 Is there a link between poor diet and dementia 23:18 Is there a link between autism and diet? 24:00 How real is the link between diet and dementia? 24:57 What is the oral microbiome? 28:16 New trial between whole foods and vitamin enriched nutritional foods 29:28 How does processing foods impact the makeup of foods on a molecular level? 32:10 How does the biodiversity around us affect our body? 33:08 How does the industrialized food environment impact us? 35:50 How strong is the evidence for this? is it comparable to smoking? 39:12 Practical tips to help with our diet 40:07 How does reducing consumption of UPF affect us? 41:25 How to cut down on UPF 44:04 Is it too late to change your diet? 45:39 Does exercise impact our brain? 47:41 Summary 52:57 Goodbyes/Outro Mentioned in today’s episode:  The SMILES trial published in BMC Medicine  Ultra-Processed Food Consumption and Mental Health published in Nutrients Western diet is associated with a smaller hippocampus also in BMC Medicine  Learn more about Felice on the Food & Mood Centre’s website. Follow Felice 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.

Can you make it from lunch to dinner without a snack? Tradition tells us that three meals a day is the right way to eat, but times have changed, and many of us now choose to eat little and often. The debate continues as to which is better.  Today, we discuss new data that could settle this once and for all. In this daily episode of ZOE Science & Nutrition, Jonathan is joined by Dr Sarah Berry to answer the question: should we eat little and often or 3 meals a day? This episode is part of a limited series to celebrate the launch of The Big IF Study: The world’s biggest clinical study to discover how intermittent fasting affects our mood, energy and hunger levels.  Want to know if intermittent fasting can work for you?  Take part in the Big IF Study for FREE: joinzoe.com/thebigif Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide This podcast was produced by Fascinate Productions.

Today, we’re discussing Antibiotics. These incredible medicines target bacterial infections and save countless lives, but they don’t discriminate - killing off our good bacteria and impacting our gut health too.  Some experts suggest probiotics as a solution. But do they really help? And can fermented foods be the answer to reversing the damage to your gut microbiome?  Professor Tim Spector and Dr Will Bulsiewicz are here to help you understand what to do to boost your gut health after taking antibiotics. 🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists: Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks MenoScale Calculator - learn about your symptoms Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Can the power of your thoughts help defy aging? Could your mind help improve your eyesight or even heal wounds faster?  These ideas might seem far-fetched, but our guest, Harvard Professor Ellen Langer, has spent four decades uncovering the real science behind this. In this episode, discover how to harness your mind-body connection to enhance your well-being. Ellen Langer is an American professor of psychology at Harvard University. In 1981, she became the first woman ever to be tenured in psychology at Harvard.  Prof. Langer studies the illusion of control, decision-making, aging, and mindfulness theory. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program. Follow ZOE on Instagram. Timecodes: 00:00 Introduction 01:48  Quickfire questions 04:34  The mind and body should be understood as one unit 05:42 The counterclockwise study 06:51 Chambermaid exercise study 09:33  What is Mindfulness? 10:59 All of the misery we experience is a function of our mindlessness 14:47  Mindful optimism 23:12  Everything should be different, every day of your life 25:33  How Ellen approaches a simple eyesight test     28:21 We have more control over our health and lives than we think… 33:35  Placebos could be our strongest medicines… 39:00  Blood sugar study results 44:50  How to approach mindfulness 54:05  Summary Mentioned in today’s episode:  Ageing as a mindset: A counterclockwise experiment to rejuvenate older adults sponsored by Catholic University of the Sacred Heart Mind-set matters: Exercise and the placebo effect from Psychological Science The Mindful Body and Mindfulness, two books by Prof. Langer 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.

This year, cases of an invasive bacterial infection are rising earlier than usual in the US, the UK and other countries across Europe.  The group A Streptococcus bacteria - commonly known as Strep A - usually only causes mild illness. However, things have become severe in some cases, with several children dying in recent weeks. So, should we be worried? And what symptoms should we look out for to help us identify this illness in ourselves and our families? In today’s episode, Jonathan is joined by world-leading expert on the subject: Shiranee Sriskandan is a professor of Infectious Diseases at Imperial College London whose scientific research focuses specifically on Strep A bacteria. Regular guest and ZOE co-founder Tim Spector also joins, and as one of the world’s top 100 most cited scientists, Tim has been closely following infectious diseases in the community through the ZOE Health Study.  Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00   Introduction 00:10   Topic Introduction 01:40 Quickfire Questions 03:15 What is Strep? 04:04 How common is Strep? 05:02 Seasonality of Strep and symptoms in different climates 05:30 What makes this year different? 06:31 Can Strep make other illnesses worse? 07:07 We've already seen signs of Strep rising over time, is this due to lockdown? 09:36 How worried should we be about Strep infections? 10:10 Group A Strep will often get better on its own 11:07 The risk of rarer invasive infections is greater as the pool of cases increases 11:59 Immune response to Strep A can increase chances of Rheumatic Fever 13:35 What is Rheumatic Fever? 14:59 What are the symptoms of Strep A 16:53 How to treat Strep Throat 18:12 What is the relationship between Strep A and Scarlet Fever 18:53 Who gets Scarlet Fever and what are the symptoms? 19:34 What are the distinguishing features between covid and other sore throats 20:53 Do children get more fevers if they are younger? 22:54 What to do if you think your child has strep throat 24:01 Can you get rapid tests for Strep A? 24:25 Why has Strep throat been seemingly more prominent in the US than the UK 25:41 Different health services around the world and their respective responses to Strep 27:36 Should we be testing and treating? 30:15 What role does differing attitudes to healthcare play in this? 32:02 Should we be cautious about using antibiotics for Strep A? 33:51 What potential problems are there around antibiotics? 36:00 Would a vaccine be the answer to stopping Strep in its tracks? 38:41 Tim's top tips to boost your immunity this winter 41:06 Summary Episode transcripts are available here Read about Tim Spector’s ZOE Health Study here Follow ZOE on Instagram: https://www.instagram.com/zoe/ Have an idea for a podcast? Contact Fascinate Productions to bring it to life. 

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: https://www.instagram.com/zoe/ Episode transcripts are available here. Is there a nutrition topic you’d like us to cover? Get in touch and we’ll do our best to cover it.

In 2025, global spending on skincare products is expected to approach 200 billion dollars. It’s an astonishing figure, but not entirely surprising when you consider the social value we place on this organ.  Our skin can reflect our age, health, and even our emotions. So, how can we make smarter choices this year and invest in products that truly support our skin? In this episode, I was joined by Sarah Berry alongside my wife, dermatologist Dr. Justine Kluk, to help us better understand this fascinating organ. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

There seem to be good arguments for and against eating dairy.  But how do we know what to listen to? Well at Zoe, we consult the latest research to draw our conclusions. In this episode, our two resident professors join us to unpack what the science says about dairy and your health.  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 📚 Books from our ZOE Scientists: Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

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. 🌱 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 If you want to uncover the right foods for your body, 👉 zoe.com/podcast, for 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 📚 Dr. William Li’s books: Eat to Beat Disease Eat to Beat Your Diet 📚 Books from our ZOE Scientists: Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Relevant studies: A human brain vascular atlas reveals diverse mediators of Alzheimer’s risk, published in Nature Heart-brain connections: Phenotypic and genetic insights from magnetic resonance images, published in Science Cocoa flavanol consumption improves cognitive function, blood pressure control, and metabolic profile in elderly subjects: the Cocoa, Cognition, and Aging (CoCoA) Study—a randomized controlled trial, published in The American Journal of Clinical Nutrition Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here.

We’ve probably all been reprimanded for eating too fast at the dinner table or suffered the dreaded “itis” from eating way too much food at a family gathering. Our society and the systems we’ve developed to feed it have ballooned to such a point that they easily override our natural bodily systems that tell us when we’ve had enough to eat.  When nearly 50% of the United States population is projected to have obesity by 2030, can something as simple as changing the speed with which we eat really be an effective tool for weight loss and sustaining a healthy body? In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: What is eating rate and does it have any impact on our health? Studies referenced in the episode: Does Eating Fast Make You Gain More Weight? Eating slowly increases the postprandial response of the anorexigenic gut hormones, peptide YY and glucagon-like peptide-1  Association between eating rate and obesity: a systematic review and meta-analysis  Eating too fast may lead to weight gain, heart disease  Is eating too quickly bad for your health?  How Important Is Eating Rate in the Physiological Response to Food Intake, Control of Body Weight, and Glycemia?  A systematic review and meta-analysis examining the effect of eating rate on energy intake and hunger  Effects of eating rate and eating topography on meal size and satiety  The effect of eating rate on satiety in healthy and overweight people – A pilot study  Association between Self-Reported Eating Rate, Energy Intake, and Cardiovascular Risk Factors in a Multi-Ethnic Asian Population  Association between Self-Reported Eating Rate, Energy Intake, and Cardiovascular Risk Factors in a Multi-Ethnic Asian Population Control of overweight and obesity in childhood through education in meal time habits. The ‘good manners for a healthy future’ programme* Eating slowly led to decreases in energy intake within meals in healthy women Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Episode transcripts are available here. 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. 

Spring is the perfect time to shake up your routine. In this episode, Professor Tim Spector and Dr. Federica Amati reveal seven delicious, science-backed foods that help cool the flame of chronic inflammation. Whether you're dealing with bloating, aching joints, or low energy, this episode is packed with easy, gut-friendly tips to help you feel your best this season. Tim and Federica begin by explaining what inflammation really is and when it becomes a problem. Then, they’ll introduce seven anti-inflammatory foods that are as powerful as they are delicious. From cruciferous vegetables to fermented surprises, these everyday ingredients can help you build a more resilient, healing diet.  Finally, they offer a roadmap for long-term change. Tim and Fed each share one small but powerful shift to reduce inflammation over four timelines - what you can do today, this week, this month, and throughout the year - to create habits that truly stick. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 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 Worried about inflammation? 01:55 Listener Q&A 03:18 Is inflammation always bad? 07:28 Can inflammation cause cancer? 11:35 Does inflammation speed up aging? 13:08 How does food impact inflammation? 17:25 Gut health and inflammation 21:12 Do detox juice cleanses work? 23:25 Food #1: Green powerhouse 26:20 Food #2: As effective as ibuprofen? 28:43 Food #3: Surprising sweet treat 33:19 Food #4: Small but mighty 37:11 Food #5: A spice with a health kick! 41:59 Food #6: The BEST berries 45:35 Food #7: Essential ferments 49:07 Start reducing inflammation today  50:55 Reduce inflammation over 30 days 53:04 How to reduce inflammation over a year 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Mentioned in today's episode Glucoraphanin: a broccoli sprout extract that ameliorates obesity-induced inflammation and insulin resistance, Adipocyte (2018) Gut-microbiota-targeted diets modulate human immune status, Cell (2021) Effect of Extra Virgin Olive Oil and Butter on Endothelial Function in Type 1 Diabetes, Nutrients (2021)  Dark chocolate (70% cocoa) attenuates the inflammatory marker TNF-α in patients on hemodialysis, Clinical Nutrition ESPEN (2020) The Effects of Raspberry Consumption on Glycemic Control and Inflammation Markers in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials, Current Developments in Nutrition (2024) A single serving of mixed spices alters gut microflora composition: a dose–response randomised trial, Scientific Reports (2021) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Midlife is often seen as a point of no return for health, but it could be the perfect moment to make a radical change. New research suggests that your gut microbiome holds the key to aging well, protecting you from chronic disease, and even reversing some of the damage from years of poor diet and stress. Few people understand this better than Rich Roll, who went from an overweight, junk-food-addicted workaholic to one of the world’s fittest men - all after the age of 40. Now a plant-fuelled ultramarathoner and bestselling author, Rich shares the wake-up call that forced him to transform his life. He’s joined by Professor Tim Spector, one of the world’s top 100 most cited scientists and professor of epidemiology at King’s College London, who explains why gut health becomes even more important as we age - and how small changes to diet, movement, and daily habits can have an outsized impact later in life. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 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 A life-changing health transformation 00:38 Overweight, exhausted, and stuck at 40 01:16 How ultra-processed food harms your body 02:08 Can you really transform your health at midlife? 03:18 The biggest myth about changing your health 05:10 From addiction to peak performance 08:40 What happens to the body on a fast food diet 10:26 Unexpected benefits of a plant-based diet 15:30 Gut microbes control more than you think 21:19 Gut health, mood, and mental clarity - what’s the link? 25:00 Does exercise improve your gut microbiome? 27:55 How movement increases your healthspan 30:12 Do elite athletes have better gut health? 32:45 Fuelling extreme endurance without meat 36:00 Tim’s #1 food for gut health 39:05 How to make small changes that actually stick 41:30 Why motivation is overrated—just start 45:00 The mindset shift that makes exercise easier 48:20 It’s never too late to take control of your health 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Mentioned in today's episode The anti-inflammatory effect of bacterial short chain fatty acids is partially mediated by endocannabinoids, 2021, published in Gut Microbes Signatures of early frailty in the gut microbiota, 2016, published in Genome Medicine Elevated Inflammatory Status and Increased Risk of Chronic Disease in Chronological Aging: Inflamm-aging or Inflamm-inactivity?, 2019, published in Aging and Disease Heterochronic faecal transplantation boosts gut germinal centres in aged mice, 2019, published in Nature Communications Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Allergies are on the rise in both infants and adults. Many are calling it an epidemic. Allergies can limit your diet, cause irritation, and in some cases be life threatening.  In today’s episode, we discuss the evidence suggesting that our gut plays a key role in protecting us from food allergies. Professor Gideon Lack tells us how we can reduce the risk of allergies developing in children. Gideon also shares innovative ways to treat allergies and significantly reduce the risk of death.  Gideon is Professor of Paediatric Allergy at King’s College London. His groundbreaking studies into allergies have reversed the official medical advice of multiple countries.  🥑 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 Allergies are on the rise 01:30 Quickfire questions 05:02 Allergies vs intolerances 06:48 Do allergies only develop in childhood? 11:18 Why allergic reactions happen 15:33 Hay fever and asthma  18:28 How to spot birch pollen allergy 19:58 Which allergies do children develop? 26:50 Gideon’s light bulb moment 32:16 Does eczema play a role? 36:36 The importance of the gut microbiome 45:08 How to protect your baby 50:05 Skin and allergies 54:06 Should nuts be banned on planes? 57:49 The truth about airborne allergens 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 Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Studies related to today’s episode:  Self-Reported Prevalence of Allergies in the USA and Impact on Skin—An Epidemiological Study on a Representative Sample of American Adults, published in International Journal of Environmental Research and Public Health  Trends in Allergic Conditions Among Children: United States, 1997–2011, published by US National Center for Health Statistics  Early exposure hypothesis: where are we now? published in Clinical and Translational Allergy  Randomized Trial of Peanut Consumption in Infants at Risk for Peanut Allergy, published in New England Journal of Medicine  Randomized Trial of Introduction of Allergenic Foods in Breast-Fed Infants, published in New England Journal of Medicine  Birch Pollen Immunotherapy by Consumption of Apples, published by AppleCare Project, Interreg Italy Austria  Food allergy and the gut, published in Nature Reviews Gastroenterology & Hepatology  Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here

Thirty plants this week, think you could do it? It might sound a lot, but it’s easier than you think. Fruit, veg, nuts, seeds, even coffee all count as plants. Legendary chef Hugh Fearnley-Whittingstall joins us to share tips on eating more plants. Hugh’s new book ‘How to Eat 30 Plants a Week’ explores the wild world of legumes, grains, herbs and beyond. He explains that getting your thirty plants each week can be simple, fun and delicious. Joining Hugh is Tim Spector - professor of genetic epidemiology at King’s College London and ZOE’s scientific co-founder. Tim explains why our gut microbiome loves plants, highlighting the importance of polyphenols, healthy fats and fiber. You’ll finish this episode inspired, empowered and likely... hungry. 🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST 🌱 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 Thirty plants every week? 01:57 Quickfire questions 05:04 What happens when we digest plants? 08:43 Why are plants so different? 11:28 Why eating the rainbow is important  18:42 Why 30 plants? 22:13 How much fiber should you eat a day? 25:53 The science that proves the power of plants 32:00 How to get more plants in your diet 34:45 How to get more plants on-the-go 38:36 Plant-based cooking made simple 46:45 Are dried and frozen plants just as nutritious? 47:51 How does cooking affect plants 48:56 What to do with your leftovers 49:44 Do mushrooms count as plants? 51:06 How important is organic food?  55:40 Hugh’s showstopper dish 57:16 Surprise taste-test from Hugh’s garden   Books Hugh’s book How To Eat 30 Plants a Week Tim’s book Food For Life Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks MenoScale Calculator - learn about your symptoms Mentioned in today's episode American Gut: an Open Platform for Citizen Science Microbiome Research (2018), published in mSystems from American Society of Microbiology Could you eat 30 plant-based foods a week? (2021), published by World Cancer Research Fund Adults Meeting Fruit and Vegetable Intake Recommendations — United States (2019), published by Centers for Disease Control & Prevention Why 5 A Day? (2022), published by NHS Increasing fruit and vegetable consumption to reduce the risk of noncommunicable diseases (2023), published by WHO Fruit and vegetable consumption and incident breast cancer: a systematic review and meta-analysis of prospective studies (2021) published by British Journal of Cancer Consumption of Plant Seeds and Cardiovascular Health: Epidemiological and Clinical Trial Evidence (2013), published by Circulation Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Your body has two brains. And your second brain is your gut. Many think the “gut” is only the stomach - but it’s a network of organs, working together to regulate many different areas of health. When almost half of us suffer with gastrointestinal issues, learning how these organs interact is vital to improving symptoms. On this episode, we’re joined by Dr Karan Rajan. When Karan’s not teaching his 10 million social media followers about common medical myths, he’s an NHS surgeon, operating on people’s bowels. Karan will reveal how our GI issues impact way more than just our poo. Today, we explore how the gut and brain are connected, the lifestyle factors causing gut health issues and why it’s so hard for doctors to understand IBS. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 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 Your second brain is in your gut 01:39 Quickfire questions 03:50 Why your gut is more than your stomach 05:41 Why is digestion so important? 08:23 How your nervous system impacts gut health 12:17 Common ways we irritate our gut microbiome 17:11 Antibiotics and gut health 23:30 Why gut health starts at birth 27:25 The mystery of IBS 30:19 IBS vs IBD 35:07 Why is bowel cancer on the rise? 37:19 How to keep your gut happy 41:32 Do probiotic supplements work? 45:48 Why fermented foods are so powerful 48:01 Can good gut health improve mental health? 49:30 How often should you go to the toilet? 54:50 Should we hold in farts? Get Karan's book 'This Book Could Save Your Life' here Mentioned in this episode: Worldwide Prevalence and Burden of Functional Gastrointestinal Disorders, Results of Rome Foundation Global Study (2021), published in Gasteroenterology  IBS Facts and Statistics, published by International Foundation for Gastrointestinal Disorders Epidemiological analysis reveals a surge in inflammatory bowel disease among children and adolescents: A global, regional, and national perspective from 1990 to 2019 – insights from the China study (2023, published by Journal of Global Health Other ZOE Science & Nutrition episodes you might like: Why are young people getting colon cancer? Why one in ten children have a food allergy Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Millions of us are counting calories every day. But do we know if those numbers truly reflect the energy we get from eating? It’s about time that we debunked the “one-size-fits-all” approach to calorie counting and unmasked the outdated methodologies that contribute to inaccuracies in food labeling. In today’s episode, Jonathan and Dr. Sarah Berry ask: How exactly do we measure calories, and is calorie counting actually effective? Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Follow ZOE on Instagram: https://www.instagram.com/zoe Mentioned in today’s episode: The Wilbur Olin Atwater Papers from the United States Department of Agriculture 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.

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. 🌱 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 Learn how your body responds to food 👉 zoe.com/podcast for 10% off 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”, from Current Developments in Nutrition                                     Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here

Food package labels can be complex. With so much information, many of us set a beeline for the calorie number, but there’s more going on in food than just the amount of energy. How much value is there in counting calories, and should you continue? The latest science could make you reconsider.  In today’s daily episode of ZOE Science & Nutrition, Jonathan is joined by Dr Sarah Berry to answer the question: Does calorie counting work? This episode is part of a limited series to celebrate the launch of The Big IF study: The world’s biggest clinical study to discover how intermittent fasting affects our mood, energy and hunger.  Want to know if intermittent fasting can work for you?   TAKE PART for FREE: joinzoe.com/thebigif This podcast was produced by Fascinate Productions.

Could optimizing your sleep significantly extend your lifespan? In this episode, we dive deep into the science of longevity with Bryan Johnson, the entrepreneur spending millions to reverse aging, and Professor Tim Spector, one of the world’s top 100 most-cited scientists and an expert in nutrition and the microbiome. Bryan has dedicated his life—and his body—to testing cutting-edge health interventions to slow down aging. His meticulous approach to sleep, diet, and exercise has sparked global debate. But how much of it is backed by science? Tim Spector joins the conversation to separate fact from fiction, revealing what actually works when it comes to sleep, longevity, and optimizing health. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ Follow ZOE on Instagram. Timecodes 00:00 No.1 anti aging hack 02:05 Quickfire questions 04:01 Bryan’s longevity protocol 06:20 Biological age markers 08:16 How to measure aging 13:40 Can AI help stop aging? 18:50 What science can we trust? 21:40 Bryan’s self-experiments 25:40 The most surprising sleep discovery 31:20 The McDonald’s diet 34:10 How to self experiment 37:15 Transfusing his son’s blood 39:50 Fecal transplants 41:26 Is Bryan’s daily diet healthy? 46:30 Truth about vitamin supplements 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Mentioned in today's episode Reviewing the cardiovascular and other health effects of olive oil: Limitations and future directions of current supplement formulations, 2023, published in Nutrition, Metabolism and Cardiovascular Diseases  Mortality Associated with Short Sleep Duration: The Evidence, The Possible Mechanisms, and The Future, 2011, published in Sleep Medicine Reviews  Sleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort study, 2024, published in Sleep https://academic.oup.com/sleep/article/47/1/zsad253/7280269 Objectively Assessed Cardiorespiratory Fitness and All-Cause Mortality Risk, 2022, published in Mayo Clinic Proceedings Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

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.  🌱 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 Learn how your body responds to food 👉 zoe.com/podcast for 10% off 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  Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Stress can come from any direction. Mounting deadlines at work, a romantic tiff at home, even something as simple as missing our bus can send our brain and body into a state of tension. We all experience this, it’s nothing new. However, our failure to manage this stress could be harming our health. Dr Rangan Chatterjee is here to give us some strategies to combat stress, reduce tension and keep us healthy. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here. Listen to the full episode here.

The heart is at the centre of everything within our bodies, constantly pumping oxygen and nutrients throughout our tissues and organs. We all know if our heart fails, we’re in trouble. However, we only tend to start thinking about the health of our heart when we encounter a problem. So how do we prevent a problem from occurring? Dr. Peter Attia joins us to explain how making changes to our lifestyle today can help us take control of our heart health tomorrow. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode on Apple or Spotify

Proteins, carbs, and fats … most people understand what the last two are. Carbs are sugars, and fat is, well, fat. It's protein that’s so important to our diets, but so often misunderstood — by the general public, that is. Since the 1950s and 1960s, scientists have been measuring how protein affects our performance, how it supports and maintains the body’s structure, and how best to incorporate it into our diets.  From big steaks to protein shakes, tofu to seitan, protein is more available now than ever before. With so many options, surely we’re getting enough protein?  In today’s episode, Jonathan speaks with a leading nutritional researcher to find out. Christopher Gardner is a professor at Stanford University and a member of ZOE’s scientific advisory board. He’s pioneering the movement to redefine how we understand the quality of our protein intake. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide 03:02 - Quickfire questions 04:19 - What is protein? 08:07 - Can our bodies make the proteins we need? 08:37 - The mechanism for our bodies creating amino acids. 09:33 - What is an essential amino acid? 10:45 - Crazy study Stanford scientists did to find the Estimated Average Requirement of protein. 15:24 - How much protein should we consume? 18:15 - How much protein do we already consume? 23:02 - Can our bodies store protein? 24:02 - What happens to excess protein in our bodies? 24:51 - Protein Scam Alert! 25:28 - Stanford Study: Does the type of protein we consume affect physical performance? 28:15 - Protein requirements for kids and pregnant women. 31:05 - What is Amino Acid Distribution? 33:03 - Are plants missing certain amino acids? 33:47 - How is AAD like the game of Scrabble? 38:30 - What is the healthiest source of protein? 38:41 - Dr. Gardner’s case for changing the way we define “protein quality” in the US 41:33 - Jonathan’s summary 43:59 - Goodbyes  44:42 - Outro   Episode transcripts are available here. Follow Chris: https://twitter.com/GardnerPhD Studies mentioned in this episode. Maximizing the intersection of human health and the health of the environment with regard to the amount and type of protein produced and consumed in the United States Diet for a Small Planet by Frances Moore Lappé Perspective: The Public Health Case for Modernizing the Definition of Protein Quality Follow ZOE on Instagram: https://www.instagram.com/zoe/ Is there a nutrition topic you’d like us to cover? Get in touch, and we’ll do our best to cover it. 

You’ve probably heard conflicting advice on how often to eat. I know I have. And have you ever wondered about the evidence behind eating 3 meals a day? Could 2, or 5 meals actually be healthier? Professors Tim Spector and Sarah Berry join me to share some unexpected insights and practical advice to help you base your snacking habits in the latest science. Learn how your body responds to food 👉 zoe.com/podcast for 10% off 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists: Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Let's take control of our blood sugar. We’ll dive into a conversation with Professor of Human Physiology, Javier Gonzalez. He explains which exercises can reduce your blood sugar spikes and dips - which will have a positive impact on your long term health. And don’t worry, you don’t have to become an Olympic Weightlifter to do it. 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 Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST Every 12 years, our skeletons undergo a complete transformation. Prof. Tim Spector and Prof. Cyrus Cooper discuss how to avoid 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.  🌱 Try our new plant based wholefood supplement - Daily30+ *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 01:21 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: Accumulation of risk factors associated with poor bone health in older adults, published in Archives of Osteoporosis Relevant studies: Influence of vitamin D supplementation on bone mineral content, bone turnover markers and fracture risk, published in Journal of Bone and Mineral Research Pregnancy Vitamin D Supplementation and Childhood Bone Mass at Age 4 Years, published in JBMR Plus The role of calcium supplementation in healthy musculoskeletal ageing, published in Osteoporosis International Books: Osteoporosis: A Lifecourse Epidemiology Approach to Skeletal Health by Prof Cyrus Cooper Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here.

You may have heard there are bugs in your gut. But do they matter?  Today, the evidence shows the answer is a resounding yes. This ecosystem of tiny microbes living in our bodies is one of the most exciting areas in medical research, linked to everything from metabolic to mental health. So while many of us have heard that gut health is essential, few of us understand why and what we should do to support our gut bacteria. In this episode, Jonathan speaks with Will Bulsiewicz to find out when our microbiome begins to form, the most effective ways to support our gut health, and the role these gut bacteria play in controlling our weight. Will Bulsiewicz is a board-certified gastroenterologist, and New York Times bestselling author of the microbiome book Fiber Fueled. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Intro 00:11 - Topic introduction 01:29 - Quickfire questions  02:55 - What is the microbiome? 08:51 - The role of the microbiome? 11:52 - The microbiome as an organ? 17:01 - Why does the microbiome matter? 21:01 - How does the microbiome affect our metabolism and weight? 24:12 - Do we have a microbiome before we are born? How does it develop? 32:44 - What can you do to improve your gut health? 35:55 - Analyzing the microbiome to know more about your relationships  39:24 - 3 health tips to improve our microbiomes  41:42 - Summary 44:40 - Outro Episode transcripts are available here. Follow Will: https://www.instagram.com/theguthealthmd/ Follow ZOE on Instagram: https://www.instagram.com/zoe/ This podcast was produced by Fascinate Productions.

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. 🌱 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 Learn how your body responds to food 👉 zoe.com/podcast for 10% off 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 Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here

Unfortunately, many of us spend our later years in poor health. But is this avoidable? And can we actually increase our healthy years? While aging is inevitable, there are steps we can take to minimize its effects on our health. And surprisingly, some of these steps have nothing to do with exercise or diet. Simply spending time with others can provide countless benefits to us as we age. But how can we maintain these connections? Does retirement affect our social interactions? And can attitude alone keep you healthier in your later years? In today’s episode, one of the world’s top experts on aging, Prof. Rose Anne Kenny, joins us to explore these ideas.  Rose Anne is a world-leading geriatrician at Trinity College Dublin, where she leads a huge, long-term study on aging. She’s also the author of the number one international bestseller Age Proof: The New Science of Living a Longer and Healthier Life. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Intro 00:13 - Quickfire round 01:14 - What’s the biggest myth about aging? 04:18 - What is aging? 07:43 - Aging process predictors 13:50 - Our growing elderly population 15:14 - Retirement 19:21 - Study on aging and social interaction 24:57 - Importance of social participation 27:38 - Studying the effects of loneliness 29:56 - Combating loneliness 31:13 - How attitude affects aging 33:20 - Social interaction online 36:08 - Creating social relationships 48:42 - Summary and Outro Mentioned in today’s episode:  The Dunedin Study, a long-term study designed to investigate broader questions of child health and development from the Dunedin Multidisciplinary Health and Development Research Unit The Irish Longitudinal Study on Ageing (TILDA) from Trinity College Dublin You can buy Rose Anne’s book here. 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. 

Today we’re talking about intermittent fasting. This form of time-restricted eating has been gaining significant popularity, with many people reporting positive effects after incorporating it into their daily routines. However, here at ZOE, we want to know what the science says about intermittent fasting. Is it the real deal? Or just another fad? I’m joined by Tim Spector and Gin Stephens to break down what intermittent fasting is, how it affects our bodies, and whether the scientific evidence supports it. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Kanchan Koya grew up in a house filled with wonderful fragrances from the spices simmering on her grandmother’s stove. In India, it was a common belief that spices were more than just pleasant tastes. Ancient wisdom said they had medicinal properties, and it was common for household medicine cabinets to store dried spices, not pills. Kanchan grew up to become a molecular biologist, studying in the US at Harvard Medical School. When her lab began to investigate turmeric’s healing properties, the ancient wisdom from her childhood met the scientific inquiry of her adult life - beginning a lifelong obsession with the health benefits of spice.    In today’s episode, Kanchan and regular guest Tim Spector help us understand whether there is any scientific evidence to support the health benefits of spices, the easiest way to add spice to our diet, and which ones to choose. Kanchan Koya is the founder of SpiceSpiceBaby and The Radical Vitality Podcast with a Ph.D. in Biomedicine from Harvard University and training from the Institute of Integrative Nutrition. Tim Spector is a co-founder at ZOE and one of the top 100 most cited scientists in the world. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Intro 00:10 - Topic introduction 01:19 - Quickfire questions 02:17 - What is a spice 04:23 - How did Kanchan’s passion for spices begin? 06:56 - What do we know about how spices affect our health? 12:16 - The latest science on spices 17:07 - Which spices are best? 24:46 - How to start using spices? 27:56 - Hacks to start using spices for the best health benefits possible 30:55 - Quality of spices  35:45 - Storage of spices 36:53 - Summary 37:53 - Goodbyes 38:47 - Outro Episode transcripts are available here. Read ZOE’s PREDICT Studies here. Know more about the 5 spices you should embrace here. Follow Kanchan: https://www.instagram.com/chiefspicemama Follow ZOE on Instagram: https://www.instagram.com/zoe/ This podcast was produced by Fascinate Productions.

Lactose is usually only discussed in the context of intolerance. This intolerance can make us feel bloated, gassy and uncomfortable. But from cow’s milk to yoghurt and even breast milk, lactose is everywhere! So, can it really be that bad for us? In today’s short episode of ZOE Science & Nutrition, we’re joined by Dr Will B. to find out.  Follow ZOE on Instagram: https://www.instagram.com/zoe/ Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Studies referenced in the episode: Nature: How humans’ ability to digest milk evolved from famine and disease PubMed Central (PMC) Effects of Prebiotic and Probiotic Supplementation on Lactase Deficiency and Lactose Intolerance: A Systematic Review of Controlled Trials PubMed Central (PMC) Improving lactose digestion and symptoms of lactose intolerance with a novel galacto-oligosaccharide (RP-G28): a randomized, double-blind clinical trial PubMed Central (PMC) Impact of short-chain galactooligosaccharides on the gut microbiome of lactose-intolerant individuals https://www.hopkinsmedicine.org/health/conditions-and-diseases/lactose-intolerance  The Importance of Lactose in the Human Diet: Outcomes of a Mexican Consensus Meeting: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893676/  Episode transcripts are available here. Want to create your own podcast? Contact Fascinate Productions to bring it to life.

Welcome to 2023! Whether you partied last night or went to bed early, we’re all in the same boat: a new year means thinking about new year’s resolutions.  This tradition dates back 4000 years, so it’s certainly stood the test of time. But are new year’s resolutions a good idea? Or simply a get way to set yourself up to fail?  Perhaps science has something to say about this. In this episode, Jonathan speaks with Tara Swart and Sarah Berry, who share techniques that will give you the best chance of sticking to your New Year’s resolutions. They also discuss whether these promises are a good idea in the first place.  Tara Swart is a medical doctor, a neuroscientist, and the author of The Source: Open Your Mind, Change Your Life. She also has her own podcast, called Reinvent Yourself. Sarah Berry is one of the world's leading experts on human nutrition. She has personally run more than 20 randomized clinical trials looking at how humans respond to different fats. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Introduction 00:10 - Topic introduction 01:54 - Quickfire questions 02:32 - Making good choices for the New Year without it being hard work 04:28 - Why do we do New Year resolutions and is it a good idea? 07:07 - How to achieve New Year’s resolution goals? 09:18 - Scientific evidence about how to achieve goals 09:53 - What is neuroplasticity 16:02 - 4-step process to change your brain 18:36 - How to approach weight loss resolutions 23:07 - Avoiding dieting as a New Year’s resolution 25:49 - The science of habits 33:07 - Tips & actionable advice 40:02 - Quitting alcohol 43:26 - Summary 44:00 - Goodbyes 44:11 - Outro Episode transcripts are available here. Get Tara’s book here. Follow Tara on Instagram: https://www.instagram.com/drtaraswart Follow Sarah on Instagram: https://www.instagram.com/drsarahberry/  Follow ZOE on Instagram: https://www.instagram.com/zoe/ Have an idea for a podcast? Contact Fascinate Productions to bring it to life. 

More than half of us have high cholesterol — and new research suggests that having even slightly raised levels in our 30s could significantly increase our chances of developing heart disease. Medication is a common fix, but it comes with side effects. So, today we’re looking at how much changing our diets can help.  In this short (ish) episode of ZOE Science & Nutrition, Jonathan and Sarah ask: Can we lower our cholesterol by changing our diets?  Follow ZOE on Instagram: https://www.instagram.com/zoe/ Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Studies referenced in the episode: ‘Association between Carbohydrate Intake and Serum Lipids’ from the Journal of the American Nutrition Association here ‘The Mediterranean Diet And Cardioprotection: Historical Overview And Current Research from the Journal of Multidisciplinary Healthcare here ‘Direct comparison of dietary portfolio vs statin on C-reactive protein’ from the European Journal of Clinical Nutrition here This podcast was produced by Fascinate Productions.

The word ‘processed’ has become synonymous with being unhealthy. The mainstream media encourages us to detox from processed food or offers us ‘10 easy ways’ to stop eating it.  But nearly everything we consume has undergone some type of processing. In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: If most of what we eat is processed, can it really be that unhealthy for us?  Follow ZOE on Instagram: https://www.instagram.com/zoe/ Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide This podcast was produced by Fascinate Productions.

Vegan diets are increasingly popular. As more of us reduce our animal product consumption, countless new meat and dairy alternatives appear on our supermarket shelves. Manufacturers market these products as healthy options (unsurprisingly), but perhaps we shouldn’t be so quick to trust them…  In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: are meat and dairy alternatives healthier than their animal-based counterparts? Follow ZOE on Instagram:  https://www.instagram.com/zoe/   Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Studies referenced in today's episode: How well do plant based alternatives fare nutritionally compared to cow’s milk? here Risks of ischaemic heart disease and stroke in meat eaters, fish eaters, and vegetarians over 18 years of follow-up here This podcast was produced by Fascinate Productions

Today we’re diving into coffee. Most of us are greeted by its earthy aroma every single morning. It’s hot bitter taste signaling that the day has officially begun. Coffee is so ingrained into our daily routine we rarely pause to consider the effect of coffee on our health.  So, what is coffee, a health-boosting elixir or just another guilty pleasure? Coffee expert James Hoffmann joins us to explore one of the world's most popular drinks. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Today we’re discussing why muscle strength is so important to our health. Our guest tells us how it's possible to harness the power of your muscles to enhance your quality of life. Professor Karyn Esser is from the Department of Physiology and Aging at the University of Florida.  We kick off with a surprising quirk of human anatomy. Did you know that there’s one time of day when we’re all at our strongest? 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode on Apple or Spotify

In the second part of our 2024 recap, we take another look back at more of the best nuggets of wisdom from ZOE Science & Nutrition this year. In this jam-packed episode, we’ll hear how your second brain affects your mood, why fasting doesn’t actually have to be difficult, and how to prevent the disease you probably don’t know much about - but can lead to hospital time.  As you consider your New Year’s Resolutions and new habits, this episode will ready you with some great ideas. Why not share with a friend whose also trying to make positive change? 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ Follow ZOE on Instagram. Timecodes 00:00 Introduction 01:08 Should you try fasting? 10:30 Eat more mushrooms 15:40 The power of spices 27:10 Your second brain 35:10 How to prevent osteoporosis 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Enjoy the full episodes here 👇 Intermittent fasting | Spotify or Apple Mushrooms | Spotify or Apple Spices | Spotify or Apple Gut health | Spotify or Apple Osteoporosis | Spotify or Apple Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

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 Resources from ZOE: Which oil is best? Plants and the microbiome Move after eating to manage blood sugar  Give your gut a rest  Getting good sleep Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here

More than half of women who go through menopause find its symptoms distressing. In fact, 10% leave their jobs because of the burden. It’s no wonder that a huge selection of supplements claim to relieve menopause’s unpleasant effects. But do they actually work? Which products are backed by clinical evidence, and which are just “menowashing”? In today’s short episode of ZOE Science & Nutrition, Jonathan and Dr. Sarah Berry ask: What’s the evidence behind menopause supplements? Follow ZOE on Instagram: https://www.instagram.com/zoe/ Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Mentioned in today’s episode: Introduction to menopause from John Hopkins Medicine What is menopause? from The National Institute on Aging What you should know about hormone therapy and menopause from the Columbia University Irving Medical Centre Menopause symptoms in depth from the National Center For Complementary and Integrative Health Menopause supplements: Effectiveness, side effects, and safety from Medical News Today The role of diet in managing menopause symptoms from Nutrition Bulletin Revealing the evidence-based diet solutions to managing your menopause symptoms from Nutrition Bulletin 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.

Fasting has been shown to improve our metabolism, slow disease and potentially increase our life span. While world religions have practiced fasting for millennia, the trend of fasting has soared in popularity in the last decade.  Not all fasts are made equally and there are a lot of different rules to follow. Some purists argue that you’re only allowed water while fasting others believe there can be more flexibility during your period of abstinence.  In today’s daily episode of ZOE Science & Nutrition, Jonathan is joined by Tim Spector to answer the question: what breaks a fast?  This episode is part of a limited series to celebrate the launch of The Big IF Study: The world’s biggest clinical study to discover how intermittent fasting affects our mood, energy and hunger levels.  Want to know if intermittent fasting can work for you?  Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide TAKE PART for FREE: joinzoe.com/thebigif This podcast was produced by Fascinate Productions.

What we learned from the world’s biggest intermittent fasting study. 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. 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.  🌱 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 Learn how your body responds to food 👉 zoe.com/podcast for 10% off Want ZOE Science & Nutrition’s top 10 tips for healthier living? Download our FREE guide. 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.  Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here.

The internet is panicking that seed oils cause inflammation and disease. Yet, they're everywhere. Canola, sunflower, safflower oil - these are all seed oils. So why is there so much fear? And are any of the accusations true? In this episode, we unpack the science of seed oils. With Professor Sarah Berry's expertise, we simplify what seed oils are, what the latest science says and why countless videos online say they’re toxic.  Sarah Berry is a professor in the Department of Nutritional Sciences at King's College London and Chief Scientist at ZOE. She reveals the surprising truth about seed oils and tips to navigate a world full of them. 🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ *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 Seed oils are in everything 02:07 Quickfire questions 03:29 What is seed oil? 05:31 Are seed oils full of chemicals? 10:41 Why are seed oils everywhere? 12:46 3 types of fat you should understand 19:32 Are seed oils toxic? 24:03 Is omega 6 dangerous? 26:57 These fats reduce disease risk 29:24 Key seed oil science  37:15 Are seed oils unnatural? 44:57 Seed oil vs palm oil 49:50 Is it safe to cook with seed oil? 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 Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks MenoScale Calculator - learn about your symptoms Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

How early should you start taking dementia seriously? Here’s 5 things you can do now to reduce dementia risk today. Professor Claire Steves and Jonathan Wolf 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. 🌱 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 Learn how your body responds to food 👉 zoe.com/podcast for 10% off 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: Brain-age is associated with progression to dementia in memory clinic patients from NeuroImage Clinical Find our top 10 tips for healthier living: Download our FREE guide. Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Are you ever intimidated by spices? Unsure what spice to add to which meal? If so, you might be missing out on some incredible health benefits! Spices are packed full of polyphenols which means they offer our body something really unique. Oh, and they taste great too. So how can we introduce more spices into our meals? Kanchan Koya is here to share the science of spices and show us how easy it is to make them a staple of our cooking. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

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.   🌱 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 Learn how your body responds to food 👉 zoe.com/podcast for 10% off 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. Have feedback or a topic you'd like us to cover? Let us know here

It’s no exaggeration to say that bread shaped modern humanity - it was the cultivation of wheat for flour that transformed our ancestors from hunter-gatherers to city dwellers.  Today, millions of us start the day with a slice of toast, and most lunches in the US and UK are wrapped in a slice of bread or a burger bun as a cheap, flexible, and delicious energy source. But modern industrial processes designed to reduce the time and cost of baking mean today’s bread would be unrecognizable to our ancestors.   Today’s bread tastes good but has lost most of its nutritional content. With most of its fiber gone, and no time for bacteria to work its fermenting magic, bread has become a simple starch, rapidly turned into sugar in our blood and offering little to support our gut bacteria. For this reason, bread is increasingly demonized as an evil carb. In today’s episode, Jonathan speaks to two authorities on the subject to ask: Can bread can ever be healthy? Vanessa Kimbel is a specialist in personalised bread and her doctorate in nutrition & digestabilty of bread is in Baking as Lifestyle Medicine & preventative healthcare. Tim Spector is a co-founder at ZOE and one of the top 100 most cited scientists in the world. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Intro 00:09 - Topic introduction 02:14 - Quickfire questions 04:08 - Why bread matters 05:23 - Is bread empty calories? 08:46 - What is bread? 11:30 - What is bran? 12:16 - The difference between the types of grains 14:19 - What is the impact of bread on our microbes? 17:03 - What should you look for in bread? 18:50 - What sort of bread should you look for? 20:10 - Supermarket bread is not fresh! 20:42 - On gluten intolerance 23:11 - How should we think about sourdough? 32:29 - How to know whether sourdough is real or fake? 35:47 - Practical advice on how to choose bread 38:54 - Summary 40:43 - Goodbyes 40:55 - Outro Episode transcripts are available here. Follow Vanessa: https://www.instagram.com/vanessakimbell/ Follow Tim: https://twitter.com/timspector Follow ZOE on Instagram: https://www.instagram.com/zoe/ This podcast was produced by Fascinate Productions.

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.  🌱 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 Learn how your body responds to food 👉 zoe.com/podcast for 10% off 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 Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here.