Avsnitt

  • 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.https://www.spicespicebaby.com/about/ (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.https://www.tim-spector.co.uk (Tim Spector) is a co-founder at ZOE and one of the top 100 most cited scientists in the world.If you want to uncover the right foods for your body, head to http://joinzoe.com/podcast (joinZOE.com/podcast) and get 10% off your personalized nutrition program.Timecodes:00:00 - Intro00:10 - Topic introduction01:19 - Quickfire questions02:17 - What is a spice04:23 - 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 spices17:07 - Which spices are best?24:46 - How to start using spices?27:56 - Hacks to start using spices for the best health benefits possible30:55 - Quality of spices 35:45 - Storage of spices36:53 - Summary37:53 - Goodbyes38:47 - OutroEpisode transcripts are available https://joinzoe.com/learn/category/nutrition/podcast (here).Read ZOE’s PREDICT Studies https://joinzoe.com/our-studies (here).Know more about the 5 spices you should embrace https://www.spicespicebaby.com/5-spices-even-a-beginner-should-embrace-with-infographics/ (here).Follow Kanchan: https://www.instagram.com/chiefspicemama/?hl=en (https://www.instagram.com/chiefspicemama)Follow ZOE on Instagram: https://www.instagram.com/zoe/ (https://www.instagram.com/zoe/)This podcast was produced by https://fascinateproductions.co.uk/ (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/ ( ) https://www.instagram.com/zoe/ (https://www.instagram.com/zoe/) If you want to uncover the right foods for your body, head to http://joinzoe.com/podcast (joinzoe.com/podcast) and get 10% off your personalised nutrition program.Studies referenced in today's episode:How well do plant based alternatives fare nutritionally compared to cow’s milk? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5756203/ (here)Risks of ischaemic heart disease and stroke in meat eaters, fish eaters, and vegetarians over 18 years of follow-up https://www.bmj.com/content/366/bmj.l4897 (here)This podcast was produced by https://fascinateproductions.co.uk/ (Fascinate Productions)

  • Saknas det avsnitt?

    Klicka här för att uppdatera flödet manuellt.

  • 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 https://foodandmoodcentre.com.au/team/felice-jacka/ (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. If you want to uncover the right foods for your body, head to http://joinzoe.com/podcast (joinzoe.com/podcast) and get 10% off your personalized nutrition program.Timecodes:00:00 - Intro00:09 - Jonathan’s introduction01:28 - Quick-fire questions02:08 - 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 health11:44 - The SMILEs Trial13:22 - 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 related21:25 - The effects of gut bacteria on the brain21:58 - 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 mood27:24 - Diversity in diet29:12 - Effects of diet on the menopause32:10 - 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 us37:06 - SummaryEpisode transcripts are available https://joinzoe.com/learn/category/nutrition/podcast (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/ (https://foodandmoodcentre.com.au/)Read Felice’s SMILEs Trail https://foodandmoodcentre.com.au/smiles-trial/ (here).Follow ZOE on Instagram: https://www.instagram.com/zoe/ (https://www.instagram.com/zoe/)This podcast was produced by https://fascinateproductions.co.uk/ (Fascinate Productions).

  • A recent study claims that eating a hotdog reduces life expectancy by 38 minutes, and eating salmon could extend it by 70 minutes. At face value, this data implies you can eat your way to immortality. Taken with a pinch of salt, it suggests you can offset the harm from poor dietary choices. But does food really work this way?In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: can you reverse the effects of a bad diet?  Follow ZOE on Instagram:https://www.instagram.com/zoe/ ( https://www.instagram.com/zoe/) If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get10% off your personalised nutrition program.Studies referenced in today's episode:Estimating impact of food choices on life expectancy: A modelling study available https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1003889 (here)Small targeted dietary changes can yield substantial gains for human health and the environment available https://www.nature.com/articles/s43016-021-00343-4 (here)This podcast was produced byhttps://fascinateproductions.co.uk/ ( Fascinate Productions)

  • Biochemist Jessie Inchauspe heads into work one morning at a genetics lab in California. During the morning meeting, management offer staff the chance to self-test a new medical device. Jessie accepts. She couldn’t have known this device would take her on a journey of discovery to reshape her health and help countless others do the same.  The device was a continuous blood sugar monitor, and it was this, combined with her academic background, and a remarkable willingness to use herself as a lab rat, that began a journey of discovery into how blood sugar affects our health. In today’s episode, Jonathan is joined by two leading experts on the topic:https://www.glucosegoddess.com/ (Jessie Inchauspe) is a biochemist, bestselling author, and founder of the Glucose Goddess movement who’s helped hundreds of thousands of people improve their health by making cutting-edge science accessible.https://www.kcl.ac.uk/people/sarah-berry (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.If you want to uncover the right foods for your body, head to http://joinzoe.com/podcast (joinZOE.com/podcast) and get 10% off your personalized nutrition program.Timecodes:00:00 - Intro00:10 - Topic introduction01:28 - Quickfire questions02:39 - What is blood sugar?03:29 - Why do we have blood sugar?05:25 - Blood sugar monitoring07:30 - How does blood sugar affect our health?09:12 - Do we want a flat blood sugar?14:03 - Blood sugar responses and menopause19:20 - Personalization in blood glucose responses23:17 - Actionable advice to better control your blood sugar23:55 - Food ordering28:30 - Vinegar and blood sugar34:15 - What foods should I eat to control blood glucose spikes?37:39 - Blood glucose & exercise40:02 - Summary41:45 - Listener question43:03 - Goodbyes43:17 - OutroEpisode transcripts are available https://joinzoe.com/learn/category/nutrition/podcast (here).Buy Jessie’s book https://amzn.to/3zlqeoy (here).Read ZOE’s PREDICT Studies https://joinzoe.com/our-studies (here).Follow Jessie: https://www.instagram.com/glucosegoddess (https://www.instagram.com/glucosegoddess)Follow ZOE on Instagram: https://www.instagram.com/zoe/ (https://www.instagram.com/zoe/)This podcast was produced by https://fascinateproductions.co.uk/ (Fascinate Productions).

  • If you're confused about the health effects of fats, you are not alone. You've probably read the headlines - fats are killing us! Then found claims they’re actually healthy in the same publication the following week.Saturated fats have been touted as the worst of all. While there’s ambiguity around other fat sources, saturated fats are universally demonized.But are they really the super villain we've been led to believe?  Find out in this week’s episode. Follow ZOE on Instagram: https://www.instagram.com/zoe/ (https://www.instagram.com/zoe/)If you want to uncover the right foods for your body, head to https://joinzoe.com/podcast (joinzoe.com/podcast )and get 10% off your personalised nutrition program.This podcast was produced by https://fascinateproductions.co.uk/ (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:https://profiles.stanford.edu/christopher-gardner (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.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 - Intro00:10 - Topic introduction01:38 - Quick-fire questions05:20 - 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 study18:46 - What is a Mediterranean diet?21:31 - Study results25:33 - How sustainable is a keto diet?31:22 - How strictly should you follow the keto diet?32:47 - Diabetes and keto35:36 - Keto’s impact on the microbiome37:57 - Is there a long-term impact on the ability to process carbs?39:51 - Summary41:40 - Listener’s question42:12 - Goodbyes42:32 - OutroEpisode transcripts are available https://joinzoe.com/learn/category/nutrition/podcast (here).Read Chris’ Study https://academic.oup.com/ajcn/advance-article/doi/10.1093/ajcn/nqac154/6596279 (here).Follow Chris: https://twitter.com/GardnerPhD (https://twitter.com/GardnerPhD)Follow ZOE on Instagram: https://www.instagram.com/zoe/ (https://www.instagram.com/zoe/)This podcast was produced by https://fascinateproductions.co.uk/ (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/ (https://www.instagram.com/zoe/)If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get10% off your personalised nutrition program.This podcast was produced by https://fascinateproductions.co.uk/ (Fascinate Productions).

  • 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:https://www.eurac.edu/en/people/frank-maixner (Frank Maixner) works at the Institute for Mummy Studies in Italy and travels the world uncovering the secrets of our ancestors.https://www.tim-spector.co.uk (Tim Spector) is a co-founder at ZOE and one of the top 100 most cited scientists in the world.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 - Intro00:10 - Topic Introduction01:45 - What happened thirty years ago high in the mounts on the border between Italy and Austria03:02 - 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 & mushrooms13:08 - Iceman’s microbiome14:13 - The most surprising information about the Iceman’s microbiome15:27 - What’s microbiome diversity?17:30 - Iceman’s origins17:56 - The start of a new academic discipline19:41 - Finding out about salt miners21:02 - What did these salt miners eat?23:05 - How plant-based was their diet?23:39 - Did they eat dairy?25:05 - Their diet diversity26:40 - What do their microbiomes tell us?32:31 - What does this mean for us? What is the actionable advice?36:24 - Summary38:16 - Goodbyes38:40 - OutroEpisode transcripts are available https://joinzoe.com/learn/category/nutrition/podcast (here).Follow Frank: https://twitter.com/frankmaixner (https://twitter.com/frankmaixner)Follow Tim: http://www.instagram.com/tim.spector/ (www.instagram.com/tim.spector/)Follow ZOE on Instagram: https://www.instagram.com/zoe/ (https://www.instagram.com/zoe/)This podcast was produced by https://fascinateproductions.co.uk/ (Fascinate Productions).

  • We’re excited for you to hear our NEW bitesize podcast: ZOE Shorts.
    Some of you requested some short-form episodes, so we delivered!
    In between the longer episodes, Jonathan teams up with world-leading nutrition researcher and podcast regular Dr Sarah Berry to tackle one hot topic from nutrition science in just 15 minutes.
    From saturated fats to vitamins, time-restricted eating and much more, find out the history, the different sides of the argument and, of course, hear what the latest science says from ZOE Science and Nutrition.
    Think of this podcast as a convenient, healthy snack: easy to consume but keeping you full throughout the day with bitesize nutrition advice and entertainment!
    Follow ZOE on Instagram: https://www.instagram.com/zoe/
    If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get
    10% off your personalised nutrition program.
    This podcast was produced by https://fascinateproductions.co.uk/ (Fascinate Productions).

  • 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/If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get10% off your personalised nutrition program.This podcast was produced by https://fascinateproductions.co.uk/ (Fascinate Productions). 

  • It’s a biological process that we need to stay alive. Yet too much of it leads to disease and a shorter life. Inflammation is the immune system’s response to an outside event it thinks is dangerous. This stimulus could be an injury, like falling off your bike or an infection by a virus or bacteria. But inflammation can also be triggered by our food in the hours after we eat. But if this natural process is required to protect us from infections and injuries, why is inflammation usually cast in a negative light? Is there something behind this, or is the idea that inflammation is bad a lie, designed to sell magic potions with dubious evidence? In today’s episode, Jonathan speaks to two show regulars to unravel all the information about inflammation:https://www.kcl.ac.uk/people/sarah-berry (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.https://www.tim-spector.co.uk (Tim Spector) is a co-founder at ZOE and one of the top 100 most cited scientists in the world.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 - Intro00:09 - Topic Introduction02:30 - Quickfire questions04:27 - What is inflammation, why does it happen, and why it’s not always bad10:38 - How is diet related to inflammation?14:15 - Microbiome and inflammation19:31 - What does prolonged inflammation do to your health?23:06 - Can inflammation affect our weight?25:24 - How does inflammation affect aging and menopause?29:21 - How do we reduce our dietary inflammation?33:26 - Should we exclude foods to reduce inflammation?37:06 - Summary38:49 - Goodbyes38:52 - OutroEpisode transcripts are available https://joinzoe.com/learn/category/nutrition/podcast (here).Follow Sarah: https://twitter.com/saraheeberry (https://twitter.com/saraheeberry)Follow Tim: https://twitter.com/timspector (https://twitter.com/timspector)Follow ZOE on Instagram: https://www.instagram.com/zoe/ (https://www.instagram.com/zoe/)This podcast was produced by https://fascinateproductions.co.uk/ (Fascinate Productions)

  • 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?https://www.sourdough.co.uk (Vanessa Kimbe)l is an author, founder of the sourdough school, and a specialist in bread nutrition and digestibility.https://www.tim-spector.co.uk (Tim Spector) is a co-founder at ZOE and one of the top 100 most cited scientists in the world.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 - Intro00:09 - Topic introduction02:14 - Quickfire questions04:08 - Why bread matters05:23 - Is bread empty calories?08:46 - What is bread?11:30 - What is bran?12:16 - The difference between the types of grains14:19 - 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 intolerance23:11 - 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 bread38:54 - Summary40:43 - Goodbyes40:55 - OutroEpisode transcripts are available https://joinzoe.com/learn/category/nutrition/podcast (here).Follow Vanessa: https://www.instagram.com/vanessakimbell/ (https://www.instagram.com/vanessakimbell/)Follow Tim: https://twitter.com/timspector (https://twitter.com/timspector)Follow ZOE on Instagram: https://www.instagram.com/zoe/ (https://www.instagram.com/zoe/)This podcast was produced by https://fascinateproductions.co.uk/ (Fascinate Productions).

  • Coffee’s earliest consumption dates back millennia when the tribesmen of Ethiopia used its ground-up berries to help aid concentration during prayer. Arriving in Europe in the 17th century, Coffee quickly began to replace beer and wine as a favourite breakfast drink. In the 20th century, coffee was blamed for high blood pressure and heart attacks, and more recently linked to a rising epidemic of poor sleep. None of this has prevented coffee’s relentless rise. Over 2 billion cups of the stuff are drunk each day. So, is coffee a guilty treat as many of us suspect? Or is it a health drink feeding your good gut bacteria? In this episode, Jonathan speaks with James Hoffmann and Tim Spector to find out. They discuss how coffee affects your gut bacteria, your hormones and your heart, whether decaffeinated coffee is healthy, and discover some of coffee’s most surprising side effects – which could come in handy if you find yourself in the jungle.https://www.jameshoffmann.co.uk (James Hoffmann) is a  leading coffee expert and author of the World Atlas of Coffee and  co-founder & chairman of the Square Mile Coffee Roasters.https://www.tim-spector.co.uk (Tim Spector)  is a co-founder at ZOE and one of the top 100 most cited scientists in the world.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 - Intro00:11 - Topic introduction 01:54 - Quickfire questions03:30 - What is coffee and why are we willing to spend money on it?04:51 - Views on coffee08:07 - Health properties of coffee10:24 - How is coffee made?14:32 - Quantities of caffeine in beverages 16:12 - How important is fermentation for coffee flavor?17:20 - What does the fermentation stage look like?19:51 - Fiber & coffee24:00 - Effects of coffee24:54 - How much is too much coffee?26:39 - What time is the best to drink coffee?30:32 - What is decaf and is it safe?34:03 - Does James drink decaf?34:44 - Is decaf as healthy as caffeinated coffee?36:01 - Does coffee quality matter?37:00 - James' coffee preference38:15 - Health side effects of coffee40:25 - Is it healthy to mix coffee with milk?42:48 - James' opinion on coffee with milk44:31 - Summary46:39 - Instagram question: Does coffee dehydrate you? 47:00 - Goodbyes47:17 - OutroEpisode transcripts are available https://joinzoe.com/learn/category/nutrition/podcast (here).Follow James: https://www.instagram.com/jimseven/ (https://www.instagram.com/jimseven/)Follow Tim: https://twitter.com/timspector (https://twitter.com/timspector)Follow ZOE on Instagram: https://www.instagram.com/zoe/ (https://www.instagram.com/zoe/)This podcast was produced by https://fascinateproductions.co.uk/ (Fascinate Productions)

  • 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.https://theplantfedgut.com (Will Bulsiewicz) is a board-certified gastroenterologist, and New York Times bestselling author of the microbiome book Fiber Fueled.If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program.Timecodes:00:00 - Intro00:11 - Topic introduction01:29 - 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 - Summary44:40 - OutroEpisode transcripts are available https://joinzoe.com/learn/category/nutrition/podcast (here).Follow Will: https://www.instagram.com/theguthealthmd/ (https://www.instagram.com/theguthealthmd/)Follow ZOE on Instagram: https://www.instagram.com/zoe/ (https://www.instagram.com/zoe/)This podcast was produced by https://fascinateproductions.co.uk/ (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.https://www.kcl.ac.uk/people/sarah-berry (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.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 - Intro02:50 - Episode Start03:08 - Quickfire round04:54 - 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 & bioaccessibility13:22 - Understanding the caloric data of fats19:25 - Fats’ relationship with cholesterol23:40 - Food labels aren't necessarily helpful27:45 - 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 - Summary45:59 - Goodbyes 46:28 - OutroEpisode transcripts are available https://joinzoe.com/learn/category/nutrition/podcast (here).Follow Sarah: https://twitter.com/saraheeberry (https://twitter.com/saraheeberry)Follow ZOE on Instagram: https://www.instagram.com/zoe/ (https://www.instagram.com/zoe/)This podcast was produced by https://fascinateproductions.co.uk/ (Fascinate Productions).

  • Our transformation into coach potatoes happened in the blink of an eye. Only 100 years ago, most people relied on manual work to make their living. Today, things are different. Many of us live our lives in front of a screen. Online shopping and remote work mean some of us don’t need to leave the house at all. So how bad is this for us? The answer is now clear: Low levels of physical activity lead to an increased risk of disease and a lower quality of life in older age. However, when we come to the question of what sort of exercise you should be doing, how often, and how much it contributes to weight loss, the answers might surprise you.In today’s episode, Jonathan speaks to a Human Physiologist to learn about the interactions between diet and exercise and their impact on human health:https://researchportal.bath.ac.uk/en/persons/javier-gonzalez (Dr. Javier Gonzalez) is an associate professor of Human Physiology at the University of Bath and also a technical advisor to the athletes in the INEOS Tour de France cycling team.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 - Intro02:00 - Episode start: quickfire round03:45 - Why does exercise matter?04:42 - How much exercise do you need to see health benefits? 05:40 - Defining exercise08:16 - How much walking to do to see health benefits?09:03 - What is cardio training & strength training?10:41 - Differences between cardio and strength training12:18 - Importance of strength training15:28 - Is exercise or nutrition more important for weight loss?18:03 - Dr. Javier’s research on fasting & exercise22:16 - Should we exercise in a fasted state?25:26 - Fasting and bone health26:35 - What can we learn from professional athletes?28:03 - How does glycogen get produced?31:55 - How does exercise relate to gut health?33:09 - What we should eat to benefit from exercise35:40 - How to think about protein intake37:26 - How should non-athletes think about food to complement their exercise40:51 - Personalization & differences between men & women43:57 - How important is exercising for menopausal women?45:56 - Summary51:42 - Goodbyes51:53 - OutroEpisode transcripts are available https://joinzoe.com/learn/category/nutrition/podcast (here).Follow Javier: https://twitter.com/gonzalez_jt (https://twitter.com/gonzalez_jt)Follow ZOE on Instagram: https://www.instagram.com/zoe/ (https://www.instagram.com/zoe/)This podcast was produced by https://fascinateproductions.co.uk/ (Fascinate Productions).

  • 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 https://www.newsonhealth.co.uk/staff/dr-louise-newson/ (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.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 - Intro00:09 - Jonathan Intro01:11 - Episode start01:24 - What is menopause and why is it important for Dr Louise04:17 - Being hormone-deficient is bleak07:27 - The overall scale of menopause12:41 - What is HRT?17:24 - How little menopause is talked about19:30 - Dr Louise’s push for menopause understanding & education23:02 -What’s the accurate test for perimenopause?28:10 - Understanding hormone deficiency symptoms31:58 - What else can you do besides HRT: Nutrition considerations41:09 - Does your body shape change while menopausal?41:55 - Summary44:06 - Goodbyes44:31 - OutroEpisode transcripts can be found https://joinzoe.com/learn/category/nutrition/podcast (here).Dr Louise’s non-profit organisation about improving and understanding women’s hormone health: https://www.nhmenopausesociety.org (https://www.nhmenopausesociety.org)Check Dr Louise’s app on perimenopause and menopause: https://www.balance-menopause.com (https://www.balance-menopause.com)Follow Louise: https://twitter.com/drlouisenewson (https://twitter.com/drlouisenewson)Follow ZOE on Instagram: https://www.instagram.com/zoe/ (https://www.instagram.com/zoe/)This podcast was produced by https://fascinateproductions.co.uk/ (Fascinate Productions).

  • 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:https://www.tim-spector.co.uk (Tim Spector) - scientific co-founder at Zoe and one of the top 100 most cited scientists in the worldhttps://www.kcl.ac.uk/people/sarah-berry (Dr. Sarah Berry) - one of the world's leading experts in human nutrition, with over 30 randomised human clinical trials to her nameIf you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program.Timecodes:00:00 - Intro00:10 - Jonathan’s introduction01:25 - Episode start01:45 - Tim’s favourite alcohol02:24 - 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 consumed15:47 - Understanding the adverse effects of alcohol17:48 - Why do hangovers get worse with age?21:41 - Does alcohol influence weight?24:48 - Alcoholic beers vs non-alcoholic beers in relation to sugar28:34 - Avoid alcohol if you have these conditions!29:54 - How does fermentation of beer differ from kombucha?32:21 - Organic and natural wine35:10 - Summary38:03 - OutroFollow Sarah: https://twitter.com/saraheeberry (https://twitter.com/saraheeberry)Follow Tim: https://twitter.com/timspector (https://twitter.com/timspector)Follow ZOE on Instagram: https://www.instagram.com/zoe/ (https://www.instagram.com/zoe/)This podcast was produced by https://fascinateproductions.co.uk/ (Fascinate Productions).

  • 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 https://www.kcl.ac.uk/people/professor-tim-spector (Tim Spector), one of the world's top 100 most cited scientists and author of the diet myth, and https://cocoarunners.com/author/spencer-admin/ (Spencer Hyman), one of the world’s leading chocolate experts and founder of the craft chocolate business Cocoa Runners. If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program.Timecodes:00:00 - Intro00:10 - Jonathan’s introduction01:19 - Lighting round questions, with true/false answers05:49 - Why certain chocolates might be good06:34 - 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 are16:20  - Considerations about dark chocolate20:38 - Personalized responses to chocolate23:39 - On chocolate addiction24:55 - How to taste chocolate28:10 - Is smell an indicator as to what happens in our microbiomes?31:52 - 3 things you should know when buying chocolate33:17 - Description of chocolate in nature37:15 - Sugar in chocolate40:29 - 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 & OutroFollow ZOE on Instagram: https://www.instagram.com/zoe/ (https://www.instagram.com/zoe/)This podcast was produced by https://fascinateproductions.co.uk/ (Fascinate Productions).