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  • In today’s episode, we’re talking about a disease so widespread that it touches nearly every family in some way: type 2 diabetes. It’s not just a health issue, it's a rapidly expanding crisis. And many people don’t know that they have it. 

    In the U.S. alone, 100 million people have prediabetes, and more than 37 million have type 2 diabetes, a chronic condition with life-altering effects.

    Prof. Naveed Sattar joins us to shed light on preventing, treating, and potentially reversing type 2 diabetes. 

    Naveed is a medical doctor and Professor of Metabolic Medicine at the Institute of Cardiovascular & Medical Sciences at the University of Glasgow. He’s one of the world’s top 1% most cited clinical scientists, and he’s worked on many clinical trials of lifestyle changes and drugs to prevent and manage diabetes. 

    Learn your diabetes risk score:

    If you’re in the U.K. click here. 

    If you’re in the U.S. click here.

    Get the FREE ZOE gut health guide — download here

    Follow ZOE on Instagram

    Timecodes:

    00:00 Introduction

    01:00 Topic introduction

    02:28 Quick fire questions

    05:33 What is blood sugar and why does it matter?

    07:15 What is insulin and what is its relation to blood sugar and diabetes?

    08:48 Why doesn't the body allow sugar to increase in the blood?

    10:45 What happens when somebody gets pre-diabetes or type 2?

    14:34 What is HBA1C?

    17:08 Why has there been such an increase in diabetes?

    23:05 How does muscle mass have any impact on diabetes?

    24:54 Are risks different between men and women?

    27:08 How does ethnicity come into this?

    31:04 What other personal risk factors are there?

    32:29 What are the symptoms of diabetes?

    33:53 When do these symptoms begin?

    35:09 What should you do if you have concerns?

    36:33 How to find out your own likelihood of risk

    38:34 How can we avoid getting diabetes?

    42:10 How can we combat genetic risk factors?

    44:26 Is it possible to lower blood sugar and reverse the effects of diabetes?

    47:18 What is the science behind the new drugs coming on the market?

    49:20 Summary

    53:39 Outro

    Mentioned in today’s episode: 

    Primary care-led weight management for remission of type 2 diabetes (DiRECT): An open-label, cluster-randomised trial in The Lancet

    Is there a nutrition topic you’d like us to explore? Email us at [email protected], and we’ll do our best to cover it.

    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. 

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

    ZOE's FREE gut health guide - download it here.

    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 

    Is there a nutrition topic you’d like us to explore? Email us at [email protected], and we’ll do our best to cover it. 

    Episode transcripts are available here.

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  • Are you navigating the twists and turns of perimenopause and beyond? Traditional exercise advice often misses the mark for women in this phase, mostly because its source is research focused on men. 

    In today’s episode, we're joined by the acclaimed Dr. Stacy Sims, a leading expert on women's exercise science. Stacy delves into how menopause affects our exercise responses, and she offers strategies to adapt your fitness routine for optimal health during and after menopause.

    Ready to transform your approach to health and fitness? Tune in for expert insights and actionable tips.

    Dr. Stacy Sims is an exercise physiologist and nutrition scientist who researches exercise performance and nutrition with a focus on women’s health and performance. She holds a Ph.D. in exercise physiology and sports nutrition from the University of Otago, and she did a postdoc at Stanford, where she remains an adjunct faculty member. Stacy is also a research associate at the AUT Sports Performance Research Institute New Zealand.

    Follow Dr. Stacy Sims on Instagram, and find her podcasts here. 

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

    Follow ZOE on Instagram. 

    Get the FREE ZOE gut health guide — download here

    Timecodes:

    00:00     Introduction

    00:34     Quickfire questions

    03:39    Menopause and perimenopause explained

    08:23    What happens when oestrogen levels change?

    11:28    When does perimenopause start to happen?

    14:15    What is the role of exercise in menopause?

    17:00    What are hot flushes?

    20:20    How can exercise have a positive impact on menopause?

    21:57    What are the best exercises to do?

    25:20    You are NOT going to get bulky lifting weights!

    28:36    Alternatives to going to the gym    

    33:08    What is high-intensity training?

    41:32    What is the minimum exercise needed to have a positive health impact?

    47:27    How does fasted training affect women?

    51:36    Summary

    Mentioned in today’s episode:

    Hailey Happens Fitness

    Les Mills

    Train with Joan

    And these books by Dr. Stacy Sims:

    Next Level 

    Roar

    Is there a nutrition topic you’d like us to explore? Email us at [email protected], and we’ll do our best to cover it. 

    Episode transcripts are available here.

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

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

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

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

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

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

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

    Follow ZOE on Instagram.

    Timecodes:

    00:00    Introduction

    01:50    Quickfire Questions

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

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

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

    09:47    The effects of caffeine and gender differences

    12:31    Why is coffee full of polyphenols?

    15:12     Tim’s new research teaser

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

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

    31:52    Modern coffee is all about flavor

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

    37:55    James explains his mini laboratory!

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

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

    44:40    Coffee #1 Filter Coffee

    47:10    Coffee #2 Decaf Coffee

    51:00    Coffee #3 Instant Coffee

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

    1:05:36  Summary

    Mentioned in today’s episode: 

    How to Make the Best Coffee at Home by James Hoffman

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

    Is there a nutrition topic you’d like us to explore? Email us at [email protected], and we’ll do our best to cover it. 

    Episode transcripts are available here.

  • Do you want to live to 100? Dietary patterns, community, environment, and stress management play pivotal roles in longevity. From Sardinia's matriarchal villages to Okinawa's garden-rich diets, this episode takes us on a tour of insights. It's not just about living longer, it's about thriving.

    In today’s episode, Jonathan is joined by Dan Buettner and Prof. Tim Spector to discuss the secrets of a longer, healthier life. Together, they journey through the world’s blue zones, rare global hotspots where celebrating your 100th birthday is common. The guests also address the threats to these longevity havens and the decline of traditional diets.

    Dan Buettner is an American National Geographic fellow and New York Times bestselling author. He’s also an explorer, educator, and creator of the Netflix series “Live to 100,” which discovers five unique communities where people live extraordinarily long and vibrant lives.

    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. He's also the author of Food for Life, his latest book on nutrition and health.

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

    Gut health tips from ZOE Science & Nutrition: Download our FREE gut guide.

    Follow ZOE on Instagram.

    Timecodes:

    00:00 Introduction

    01:09 Quickfire questions

    02:33 What are Blue Zones?

    04:43 Why do people in Blue Zones live longer?

    06:48 What is a Centenarian?

    09:00 What are Blue Zone diets?

    11:49 Foods for longevity

    15:03 Why are these foods good for us?

    19:15 Why Blue Zone diets are seasonal and inexpensive

    22:30 Is eating meat 5 times a month healthy for us?

    27:42 Why are the Blue Zones disappearing?

    31:25 Blue Zone tactics to reduce stress

    36:02 Can stress reduce life expectancy?

    40:36 Why unconscious physical activity is best

    45:07 How can we make our lives more ‘Blue Zone’ like?

    47:23 The number one thing you can do to add years to your life is…

    48:53 Dan's stress reduction techniques

    51:39 What is Dan’s daily diet?

    53:16 Summary

    Mentioned in today's episode:

    Telomere shortening and the transition to family caregiving in the Reasons for Geographic and Racial Differences in Stroke (REGARDS) study from PLOS One

    Books and series from Dan Buettner:

    The Blue Zones Challenge: A 4-Week Plan for a Longer, Better Life

    The Blue Zones Secrets for Living Longer: Lessons From the Healthiest Places on Earth

  • We've probably all heard of “antihistamines,” medications that can ease symptoms of hay fever and other allergies. 

    But what is “histamine”? It’s a vital chemical that our bodies produce, and it plays a role in a number of functions that support our health. 

    Histamine intolerance seems to be increasingly common, but it’s difficult to diagnose. Some people may not be aware that they have it or how to treat it.

    In today’s episode of ZOE Science & Nutrition, Jonathan speaks with Dr. Will Bulsiewicz, ZOE’s U.S. medical director, to learn more about this flourishing area of research — and the best ways to identify and treat histamine intolerance.

    Will is a board-certified gastroenterologist, and New York Times bestselling author of the microbiome book Fiber Fueled.

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

    Also, find top tips for gut health from ZOE Science & Nutrition: Download our FREE gut guide.

    Follow ZOE on Instagram.

    Mentioned in today’s episode: 

    Resistant potato starch supplementation reduces serum histamine levels in healthy adults with links to attenuated intestinal permeability published in Journal of Functional FoodsHistamine and histamine intolerance published in The American Journal of Clinical NutritionHistamine intolerance: The current state of the art published in Biomolecules

    Is there a nutrition topic you’d like us to cover? Email us at [email protected] and we’ll do our best to cover it.

    Episode transcripts are available 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.  

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

    Find 10 tips for a healthier life from ZOE Science & Nutrition — download our FREE guide.

    Follow ZOE on Instagram.

    Timecodes:

    00:00 Introduction

    01:24   Quickfire Questions

    04:24   What is stress?

    08:00 Our bodies respond to physical and emotional stress in a similar way

    10:48 How much stress is bad for us?

    16:17 How do micro stress doses affect us?

    20:08 Modern life stress is different!

    23:16 Stress is the number 1 cause of disease today

    29:37 Do women and men perceive stress in the same way?

    30:54 Breathing techniques for stress reduction

    36:28 Movement and exercise for stress reduction

    41:32   How to make new behaviors into habits

    43:37   The impact of human touch

    49:04   The power of journaling

    52:54 Summary

    Mentioned in today’s episode: 

    The impact of daily gentle touch stimulation on maternal-infant physiological and behavioral regulation and resilience from Infant Mental Health Journal 

    Fogg Behavior Model from behaviourmodel.org

    The Stress Solution and Feel Better in 5 by Dr. Rangan Chatterjee

    Episode transcripts are available here.

    Is there a nutrition topic you’d like us to explore? Email us at [email protected], and we’ll do our best to cover it. 

  • They’re not a plant or an animal — fungi are their very own kingdom of life. And their unique composition means they offer novel, often unbelievable, benefits to our health. Certain species of fungi are currently used to treat conditions ranging from cancer to depression. 

    The love of mushrooms (or mycophilia) has grown in recent years. And at the heart of this movement is biologist Dr. Merlin Sheldrake, author of the bestseller Entangled Life: How Fungi Make Our Worlds, Change Our Minds and Shape Our Futures. 

    In today’s episode of ZOE Science & Nutrition, Jonathan, Merlin, and ZOE Co-Founder Prof. Tim Spector ask: Why are mushrooms so special?

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

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

    Follow ZOE on Instagram.

    Timecodes:

    00:00 - Introduction 

    1:42 - Quickfire round

    3:04 - What are fungi?

    8:40 - The connection between fungi, plants & gut health

    14:10 - The human impact on fungi

    19:41 - Mushrooms and mental health 

    28:01 - Fungi as medicine

    35:34 - Why should we eat mushrooms

    40:39 - How to introduce more mushrooms into your diet

    46:56 - How often should you eat mushrooms

    51:17 - Summary

    56:01 - Outro

    Mentioned in today’s episode: 


    Potential role of ergothioneine rich mushroom as anti-aging candidate through elimination of neuronal senescent 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.

    Is there a nutrition topic you’d like us to explore? Email us at [email protected], and we’ll do our best to cover it. 

  • From fads to fallacies, misconceptions have permeated diet narratives for decades. So, we dig in and demystify to forge a personalized path toward sustainable well-being.

    In today’s episode, Jonathan is joined by Prof. Christopher Gardner and podcast regular Dr. Sarah Berry. Christopher is a professor of medicine at Stanford University and the director of nutrition studies at the Stanford Prevention Research Center. Sarah is an associate professor in nutrition at King’s College London and chief scientist at ZOE.

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

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

    Follow ZOE on Instagram.

    Timecodes:

    00:00 Intro

    01:00 Quick fire questions

    02:30 Why do people go on diets?

    05:07 Is it too late to change your diet?

    06:28 How to adopt a better diet lifestyle in the long term

    11:06 What are the worst diets for our health?

    16:47 Why is there such a big gap between the scientific evidence and what we see on the shelves?

    19:49 What should we do to improve our diet?

    25:40 Do whole foods make us feel more full?

    31:14 What does plant based mean and how does it tie in with the mediterranean diet?

    32:14 Why is fiber so good for us?

    35:50 Is it healthy to have fat in your diet?

    37:03 Are reduced fat foods in supermarkets as good as they claim to be?

    39:33 Low carb vs low fat study

    45:07 What dietry revalations can we expect to see this year?

    52:15 Summary

    57:39 Goodbyes/Outro

    Mentioned in today’s episode: 

    Life expectancy can increase by up to 10 years following sustained shifts towards healthier diets in the United Kingdom in Nature Popular dietary patterns: Alignment with American Heart Association 2021 dietary guidance: A scientific statement from the American Heart Association in AHA JournalsCardiometabolic effects of omnivorous vs vegan diets in identical twins: A randomized clinical trial in JAMA Network Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of ad libitum food intake in Cell MetabolismEffect of low-fat vs low-carbohydrate diet on 12-Month weight loss in overweight adults and the association with genotype pattern or insulin secretion: The DIETFITS randomized clinical trial in JAMA Network

    Is there a nutrition topic you’d like us to explore? Email us at [email protected], and we’ll do our best to cover it. 

    Episode transcripts are available here.

  • Each day this week, we examine one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll discover these diets' true impact on your health.

    Today, we’re talking about the Mediterranean diet. This indulgent diet champions vegetables, beans, fish, and even red wine, all with a liberal helping of extra virgin olive oil.

    However, this relatively high-fat diet undergoes many regional adaptations, and the wide range of options can be confusing, even intimidating, if you’re not that confident in the kitchen.

    In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, Professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they discuss this diet's potential health benefits and pitfalls. 

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

    Top tips for better gut health from ZOE Science and Nutrition — Download our FREE gut guide

    Follow ZOE on Instagram

    Timecodes:

    00:00 Introduction

    00:42 Topic Intro

    02:42 What is the concept of the Mediterranean diet?

    04:22 Why do we have more data on this diet?

    06:08 What are the main differences between this and other diets?

    07:30 How much meat is in the Mediterranean diet?

    08:20 Is the Mediterranean diet a “whole food” diet?

    09:10 How do whole grains fit into this diet?

    10:06 Where do oils and legumes come into this?

    11:31 What happens when you switch from a US/UK-centric diet to a Mediterranean diet?

    13:23 What is going on inside the body to deliver the health benefits?

    14:08 What are the possible challenges of the Mediterranean diet?

    16:05 Keto vs. Mediterranean diet study

    19:09 What's the verdict?

    19:50 Outro

    Mentioned in today’s episode: 

    Adherence to Ketogenic and Mediterranean Study Diets in a Crossover Trial: The Keto-Med Randomized Trial, from Nutrients  

                

    Effect of a ketogenic diet versus Mediterranean diet on glycated hemoglobin in individuals with prediabetes and type 2 diabetes mellitus, from the American Journal of Clinical Nutrition                                                                           

    Is there a nutrition topic you’d like us to cover? Email us at [email protected], 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 these diets' true impact on your health.

    Today, we’re talking about the century-old paradigm of weight management — calorie counting. Rooted in the law of thermodynamics, the notion is simple: Consuming fewer calories than expended results in weight loss.

    While seemingly straightforward, the practical application of calorie counting can prove challenging, with many of us underestimating our calorie intake or finding it difficult to maintain this diet long-term.

    In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, Professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they explore this diet's complexities, addressing its potential and pitfalls. 

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

    Top tips for better gut health from ZOE Science and Nutrition — Download our FREE gut guide 

    Follow ZOE on Instagram

    Timecodes:

    00:00 Introduction

    00:42 Pre warning

    00:52 Topic Intro

    01:20 Why is calorie counting so popular?

    02:40 Does it matter what you eat or only about total calorie intake?

    04:14 What happens in your body when you eat fewer calories?

    07:08 What does the science say now?

    08:35 How does your metabolism change when you cut calories?

    10:29 Why is the diet still so officially accredited?

    11:23 What's the verdict?

    12:30 Outro

    Mentioned in today’s episode: 

    Energy compensation and metabolic adaptation: "The Biggest Loser" study reinterpreted, from Obesity                                       

    Is there a nutrition topic you’d like us to cover? Email us at [email protected], 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.

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

    Top tips for better gut health from ZOE Science and Nutrition — Download our FREE gut guide 

    Follow ZOE on Instagram

    Timecodes:

    00:00 Introduction

    00:42 Topic intro

    01:10 Why would anyone want to follow the carnivore diet?

    01:45 What are people eating on this diet?

    01:59 What would happen if you ate this way?

    02:53 Can we get all the essential nutrients we need to live from this diet?

    03:37 What are the claimed benefits of this diet?

    04:21 Could you live on this diet long-term?

    05:18 What are the differences between animal carnivores and us?

    07:08 Are there any studies to show what happens when you follow it?

    08:32 Why aren't there any official studies on the carnivore diet?

    09:56 What's the verdict?

    10:25 Outro

    Mentioned in this episode:

    Behavioral characteristics and self-reported health status among 2029 adults consuming a “Carnivore Diet”, from Current Developments in Nutrition                                    

    Is there a nutrition topic you’d like us to cover? Email us at [email protected] 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 paleo diet, rooted in the idea of emulating our hunter-gatherer ancestors after concerns about the impact of a modern westernized diet packed with highly processed foods.

    However, the diet often involves consuming increased amounts of saturated fats, primarily from meat. This is associated with heightened cholesterol levels and heart disease risk.

    In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, Professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they dissect the diet’s potential benefits, pitfalls, and sustainability. 

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

    Follow ZOE on Instagram

    Timecodes:

    00:00 Introduction

    00:42 Topic intro

    02:05 Is the paleo diet a logical diet based on where we came from?

    03:03 What’s so appealing about the stone age diet?

    04:19 What’s the difference between paleo diets now and our authentic ancient diets?

    05:30 What are the theoretical health benefits if you were to follow the paleo diet?

    06:32 What are the downsides of following the paleo diet?

    07:09 How closely does the ancestral paleo diet match our modern paleo diet?

    09:25 What's the verdict?

    10:04 Outro

    Is there a nutrition topic you’d like us to cover? Email us at [email protected] 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 these diets' true impact on your health.

    Today we’re talking about the low-fat diet, popularised in the 1970s and fueled by the belief that fat was the culprit behind heart disease and weight gain.

    However, the aftermath saw a surge in low-quality carbs. Food manufacturers, in the quest for low-fat options, replaced fats with sugar and refined grains, resulting in us opting for low-quality carbs over whole foods and whole grains.

    In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, a professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they unravel the complexities of the low-fat diet, addressing its potential and pitfalls. 

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

    Top tips for better gut health from ZOE Science and Nutrition — Download our FREE gut guide

    Follow ZOE on Instagram

    Timecodes:

    00:00 Introduction

    00:42 Topic Intro

    02:11 Why do people still follow low fat diets today?

    03:56 What happens in the body when you cut out fat?

    05:26 Does a low fat diet make you healthier?

    07:01 Is it possible to have a healthy low fat diet?

    09:49 If you choose a low fat diet with healthy carbs, is it better than a high fat diet?

    11:39 What happens if you remove all fat from your diet?

    12:06 What's the verdict?

    12:35 Outro

    Is there a nutrition topic you’d like us to cover? Email us at [email protected] 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 these diets' true impact on your health.

    Today we’re talking about the keto diet, a global phenomenon favoring fats over carbs, lauded for potential health benefits like improved blood sugar control and weight loss.

    Yet, the allure of keto does come with downsides. With a dearth of fiber and essential nutrients — as well a reputation for being notoriously difficult to keep on top of long-term — many find ketosis elusive.

    In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, a professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they unravel the keto diet's complexities, addressing its potential and pitfalls. 

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

    Top tips for better gut health from ZOE Science and Nutrition — Download our FREE gut guide

    Follow ZOE on Instagram

    Timecodes:

    00:00 Introduction

    00:42 Topic Intro

    01:54 Why would anyone follow the keto diet?

    02:59 What's the theory behind cutting carbs and switching to fat?

    04:16 What happens in your body if you follow keto correctly?

    05:59 What are the possible health benefits of switching to the keto diet?

    06:34 What are the downsides to following the keto diet?

    07:54 Keto diet study

    10:01 What's the verdict?

    11:37 Outro

    Is there a nutrition topic you’d like us to cover? Email us at [email protected] and we’ll do our best to cover it.

    Episode transcripts are available here.

  • Many of us want to make positive changes to our eating patterns in January. But it’s not easy. Ultra-processed foods, for example, are everywhere. So how can we make healthy habits stick?

    In today’s episode of ZOE Science & Nutrition, Jonathan is joined by James Clear and Dr. Federica Amati, who offer strategies for overcoming obstacles and changing the way we eat, so we can all have longer, healthier lives. 

    James Clear is a writer, speaker, and author of the number-one New York Times bestseller Atomic Habits. Dr. Federica Amati is a medical scientist and an Association for Nutrition-accredited nutritionist, as well as the head nutritionist at ZOE.

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

    Get top tips for better gut health from ZOE Science & Nutrition — download our FREE gut guide.

    Follow ZOE on Instagram.

    Timecodes:

    01:46 – Quickfire round

    04:39 – New Year’s Resolutions

    08 :47 – Why is it hard to achieve goals? What role do food companies play?

    13:04 – Self-identity driven goals rather than result driven

    20:14 – The challenge ultra-processed foods pose

    27:30 – How to think about making changes to support New Year’s resolutions

    29:24 – James’ 4 laws, make it: obvious, attractive, easy, satisfying 

    33:57 – Make it obvious: how your environment

    40:00 – How you social circle and community affects your habits

    43:50 – 3rd law: make it easy 

    47:19 – How many times do you need to do something to make it a habit

    53:13 – 4th law: make it satisfying

    55:07 – How can we approach healthy food with our children?

    58:27 – Summary and outro

    Mentioned in today’s episode:

    Atomic Habits by James Clear

    Is there a nutrition topic you’d like us to cover? Email us at [email protected], and we’ll do our best to cover it. 

    Episode transcripts are available here.

  • Most people need to do more exercise. Despite us being aware of its obvious benefits to our health, we can still struggle to get active. So, what’s holding us back? A persistent injury, lack of free time, or simply not knowing how to get started? Dr. Andy Galpin believes it’s always possible to incorporate exercise. With evidence-based exercise regimes, he’s on a mission to make a fitter future achievable for everyone.

    In today’s episode of ZOE Science & Nutrition, Jonathan and Andy ask: How can you improve your fitness to live a long, healthy life? 

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

    Top tips for better gut health from ZOE — Download our FREE gut guide.

    Follow ZOE on Instagram

    Timecodes:

    00:00 - Introduction

    1:03 - Quickfire round

    4:16 - Definition of kinesiology, fitness, strength training, and cardio 

    11:57 - How do you measure fitness?

    13:37 - Fitness and its impact on longevity

    18:41 - Strength and its impact on longevity 

    23:06 - Strength training and its link to brain health

    31:22 - Lowering blood pressure with strength training 

    40:15 - How to start strength training

    45:07 - Summary and outro 

    Mentioned in today’s episode: 

    Demand Coupling Drives Neurodegeneration: A Model of Age-Related Cognitive Decline and Dementia. (2022) from Cells 

    Is there a nutrition topic you’d like us to explore? Email us at [email protected], and we’ll do our best to cover it. 

    Episode transcripts are available here.

  • Did you know that you can potentially extend your life by 10 years if you eat the right foods and that this is even possible if put into practice later in life? Inflammation is the cause of most diseases and illnesses, if you would like to learn how to reduce inflammation then look no further!

    In today’s episode, Prof. Tim Spector and Dr Will Bulsiewicz delve into the gut microbiome, how it reacts to different foods and overall well-being. We learn about microbial diversity and its pivotal role in reducing inflammation.

    Dr. Will Bulsiewicz is board-certified in internal medicine and gastroenterology. He’s also a New York Times bestselling author. Dr. B has won multiple awards and distinctions for his work as a clinician. Prof. Tim Spector is a Professor of Genetic Epidemiology at King’s College London, director of the Twins UK study, Scientific co-founder at ZOE, and one of the world’s leading researchers. He's also the author of Food for Life, his latest book focusing on nutrition and health.

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

    Top tips to control your gut from ZOE Science and Nutrition - Download our FREE gut guide

    Follow ZOE on Instagram

    Audio Timecodes:

    00:00  Introduction

    01:14    Quick Fire Questions

    03:27   What is Inflammation?

    07:40   Why is too much inflammation bad for you?

    09:06  This is at the core of most diseases…

    19:07    How blood sugar levels affect inflammation

    24:22   What is the role of Gut and the gut barrier?

    15:22 How does food affect inflammation?

    23:47    What is the role of Gut and the gut barrier?

    28:06   Gut microbes love good food!

    30:09   Inflammation and Gut Microbes: A two-way Street

    35:00   More plants and fermented food will reduce inflammation

    40:15    We need microbiome diversity

    45:45   Non-Dietary Approaches to Reduce Inflammation

    47:57    Benefits of Time-Restricted Eating

    52:01    Summary

    Mentioned in todays episode:

    Gut microbiota targeted diets modulate human immune status from Cell

    The Big IF Study: What did we find? From ZOE

    PREDICT: The world's largest in-depth nutritional research program from ZOE

    Is there a nutrition topic you’d like us to explore? Email us at [email protected], and we’ll do our best to cover it. 

    Episode transcripts are available here.

  • Happy New Year! Thinking about extreme dieting this January? Think again. There are easy ways to eat well and boost your immune system while still enjoying every mouthful. 

    In today’s episode, Tim and Sarah break down seven essential strategies for eating healthily in 2024. They also debunk common misconceptions, emphasize the importance of food quality, and encourage you to focus on the sheer enjoyment of what you eat. 

    Dr. Sarah Berry is an associate professor in the department of nutritional sciences at King's College London and chief scientist at ZOE. Prof. Tim Spector is one of the world's top 100 most cited scientists and scientific co-founder of ZOE.

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

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

    Follow Tim on Instagram

    Follow Sarah on Instagram

    Follow ZOE on Instagram

    Timecodes:

    00:00    Introduction

    02:30     Why does what we eat matter?

    04:14    Are most people in the West eating well?

    05:45    What are the risk factors of a bad diet?

    07:20    Strategy #1: Food is more than fuel

    10:38    Food is an energy source for our gut microbes

    14:25    Strategy #2: Fat is not your enemy

    18:00    Breaking the low fat diet myth

    21:30    Strategy #3: Eat more Plants

    25:11    What are plant based foods?

    29:56    Strategy #4: Reduce ultra processed foods

    34:38     What are the food guidelines with ultra processed food?

    39:18    Strategy #5: Reduce your blood sugar spikes

    42:59    Which carbohydrates are healthy?

    52:00    Strategy #6: Eat fermented foods

    56:25    Do probiotics have the same effect as eating fermented foods?

    1:00:22 Strategy #7: Stick to an eating window

    1:08:43    Summary

    Mentioned in todays episode:

    The Big IF Study from ZOE


    Is there a nutrition topic you’d like us to explore? Email us at [email protected], and we’ll do our best to cover it. 

    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

    Which oil is best?

    https://zoe.com/learn/podcast-fats-and-oils 

    Plants and the microbiome

    https://zoe.com/learn/podcast-what-gut-microbiome-testing-can-reveal 

    Move after eating to manage blood sugar 

    https://zoe.com/learn/podcast-improving-blood-sugar-control-with-exercise 

    Give your gut a rest 

    https://zoe.com/learn/podcast-intermittent-fasting 

    Getting to sleep

    https://zoe.com/learn/podcast-the-secrets-of-good-sleep


    Is there a nutrition topic you’d like us to explore? Email us at [email protected], and we’ll do our best to cover it. 


    Episode transcripts are available here