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Humans have been in love with chocolate for thousands of years. But not all chocolate is created equal, both in terms of health and taste. In this episode, chocolate expert Spencer Hyman and Professor Sarah Berry will take us on a trip into cacao. They’ll teach us what distinguishes good chocolate from bad chocolate and how we can beat our impulse to binge.
Spencer breaks down how to produce craft chocolate. In six steps he will show us how we get from bean to bar. Sarah shares research into the health benefits of chocolate with a focus on fibre, flavanols and theobromine. They will also look at the controversy around the association between chocolate and heart health.
π₯ Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST
π± 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 Can chocolate be healthy?
01:32 Quickfire questions
03:37 From cacao bean to chocolate bar
05:30 What is cocoa butter?
08:03 Healthy chemicals in chocolate
09:19 Is chocolate healthier than other treats?
14:16 Why chocolate melts in your mouth
16:20 Chocolate and cholesterol
23:30 Why savouring flavour improves health
23:25 Can we trust the chocolate industry?
33:00 Is mainstream chocolate healthy?
40:30 The unhealthiest ingredient in chocolate
43:45 Craft chocolate tasting session
44:45 How to make your chocolate last longer
Mentioned in today's episode:
Chocolate cravings in American and Spanish individuals: biological and cultural influences (2006), published in Appetite
Health benefits and mechanisms of theobromine (2024), published in Journal of Functional Foods
Short-term administration of dark chocolate is followed by a significant increase in insulin sensitivity and a decrease in blood pressure in healthy persons (2005), published in American Journal of Clinical Nutrition
Effects of chocolate on cognitive function and mood: a systematic review (2013), published in Nutrition Reviews
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here. -
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.
Learn how your body responds to food π zoe.com for 10% off with code PODCAST
π± 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
π 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 -
Saknas det avsnitt?
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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.
π₯ Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST
π± 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
Mentioned in today's episode:
Increasing dietary linoleic acid does not increase tissue arachidonic acid content in adults consuming Western-type diets: a systematic review (2011) published in Nutrition & Metabolism
Effect of Dietary Linoleic Acid on Markers of Inflammation in Healthy Persons: A Systematic Review of Randomized Controlled Trials (2012) published in Journal of the Academy of Nutrition and Dietetics
Too much linoleic acid promotes inflammation—doesn’t it? (2008), published in Prostaglandins, Leukotrienes and Essential Fatty Acids
Dietary linoleic acid and human health: Focus on cardiovascular and cardiometabolic effects (2020), published in Atherosclerosis
The omega-6/omega-3 ratio and cardiovascular disease risk: uses and abuses (2006), published in Current Atherosclerosis Reports
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here. -
Today, we’re discussing the health benefits and potential harms of the world’s most popular drink - Coffee.
We drink 2 billion cups of the stuff every day. But how much coffee is bad for your health?
Coffee expert James Hoffmann and leading scientist Prof. Tim Spector are here to help us understand.
Learn how your body responds to food π zoe.com for 10% off with code PODCAST
π± 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
π 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 -
Half of the world’s population will go through menopause. Yet research shows that a large proportion of women do not feel informed and equipped for menopause. In this episode, we reveal the results of a brand new study that highlight the impact of diet on menopause symptoms.
Davina McCall is a British household name and much-loved TV presenter on a mission to change this. Her 2022 book Menopausing provided a roadmap for women to be fearless in tackling this stage of life. She has her own very personal menopause story and today, she shares it with us.
Together with ZOE’s Chief Scientist, Prof. Sarah Berry, we’re having an honest and open conversation about perimenopause and menopause.
π€² MenoScale Calculator - Track your menopause symptoms with our free tool π zoe.com/menoscale
π₯ Learn how your body responds to food π https://zoe.com for 10% off with code PODCAST
Follow ZOE on Instagram here.
Timecodes
00:00 Every woman goes through this
02:20 Quickfire questions
04:25 Davina’s menopause experience
14:16 What happens during menopause
15:20 The impact of estrogen decline
17:40 How long does perimenopause last?
18:30 Is there a blood test for menopause?
24:20 What menopause symptoms are most common?
32:35 Does everyone get symptoms?
35:54 Does menopause increase disease risk?
39:15 Should you consider HRT?
45:30 Davina’s life changing experience
47:40 ZOE’s new study on diet and menopause
52:33 Can ZOE membership improve menopause symptoms?
54:26 Can supplements improve menopause symptoms?
56:21 Gut microbiome health in perimenopause
58:26 Davina’s tips for exercise in menopause
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 this episode:
Menopause is associated with postprandial metabolism, metabolic health and lifestyle: The ZOE PREDICT study (2022), published in eBioMedicine
Sex and Menopausal Status Modulate the Impact of Meal Timing on Postprandial Glucose: Data From the ZOE PREDICT 1 Study (2024), published in Current Developments in Nutrition
Management of menopause: a view towards prevention (2022), published in The Lancet: Diabetes and Endocrinology
Menopause: a cardiometabolic transition (2022), published in The Lancet: Diabetes and Endocrinology
Treating menopause — MHT and beyond (2022), published in Nature
The Menopause Transition: Signs, Symptoms, and Management Options (2020), published in The Journal of Clinical Endocrinology & Metabolism
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here. -
Bread has been a staple of our diet for literally thousands of years.
Around the world, millions of us start the day with a slice of toast, enjoy a sandwich for lunch, or tuck into a burger bun for dinner.
But all bread is not baked equal. Professor Tim Spector and Vanessa Kimbell are here to help you choose the right type for your health.
Learn how your body responds to food π zoe.com for 10% off
π± 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
π 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 -
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.
π₯ Learn how your body responds to food π zoe.com for 10% off with code PODCAST
π± 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. -
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 π zoe.com/podcast for 10% off
π± 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
π 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 -
Why do some people feel fine eating lots of carbs when others feel energy slumps? Is blood sugar to blame?
In this episode, we learn why blood sugar varies so much between people, and the tools to manage these levels.
Tim Spector and Jessie Inchauspé (aka the Glucose Goddess) will discuss the latest science around glucose control, what the cool new device on the block – the CGM – can tell us and why blood sugar levels are only one part of the picture of our health.
Jessie is a bestselling author and science communicator with a community of over 5 million followers. Tim is a professor of epidemiology at King’s College London and ZOE’s scientific co-founder.
π₯ Learn how your body responds to food π zoe.com/podcast for 10% off
π± 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 Introduction
01:14 Quickfire questions
02:39 What is glucose?
07:50 What are blood sugar spikes?
09:15 Are lots of spikes dangerous?
10:45 What happens when your blood sugar spikes?
14:03 Should I worry about blood sugar levels?
15:11 HbA1c and fasting glucose explained
19:30 What are CGMs?
23:24 How breakfast impacts the rest of your day
29:07 Eat these foods first
33:12 Can physical activity reduce spikes?
35:46 How gut microbiome and blood fat play a role
41:39 The risks of ultra-processed foods
Find more from Jessie at glucosegoddess.com
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 relevant to this episode:
CGMap: Characterizing continuous glucose monitor data in thousands of non-diabetic individuals. (2023) published in Cell Metabolism.
Dose–response relationship between genetically proxied average blood glucose levels and incident coronary heart disease in individuals without diabetes mellitus. (2021) published in Diabetologia.
Optimised Glucose “Time in Range” Using Continuous Glucose Monitors in 4,805 Non-Diabetic Individuals Is Associated With Favourable Diet and Health: The ZOE PREDICT Studies. (2022). published in Current Developments in Nutrition.
Normal Fasting Plasma Glucose Levels and Type 2 Diabetes in Young Men (2005). published in NEJM
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here. -
Today we’re discussing Nuts. If you’ve heard that nuts are bad for you because they’re full of fat, then, you’re in for a surprise. Professor Sarah Berry has led large scale human studies to uncover how nuts affect our health. And she’s here to tell us the healthiest way to incorporate them into your diet.
She'll also tell us about a new discovery that’ll help when you’re reading the nutrition information on the back of a nut packet.
Learn how your body responds to food π zoe.com/podcast for 10% off
π± 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
π 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 -
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.
π₯ Learn how your body responds to food π zoe.com/podcast for 10% off
π± 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 -
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 π zoe.com/podcast for 10% off
π± 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
π 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 -
Forty percent of people in the UK and US have high cholesterol. Knowing how to lower it can be confusing. In today’s episode, we simplify the science of cholesterol, drawing from ZOE’s 2021 PREDICT study, which explored its link to the gut microbiome.
Dr. Sarah Berry explains the differences between ‘good’ and ‘bad’ cholesterol, discusses how cholesterol can impact your health, and shares tips on maintaining healthy cholesterol levels.
Sarah is a professor in the Department of Nutritional Sciences at King's College London and Chief Scientist at ZOE. She is also the lead nutritional scientist on the PREDICT program.
π₯ Learn how your body responds to food π zoe.com/podcast for 10% off
π± 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 Introduction
01:40 Quickfire questions
04:01 What is cholesterol?
05:50 LDL vs HDL cholesterol
11:35 How diet affects cholesterol
13:55 Which fats should you increase?
16:00 Why do some people have high LDL levels?
18:40 The gut microbiome and cholesterol
20:37 What is ApoB?
24:00 Why don’t all doctors measure ApoB?
25:50 Why triglycerides matter to your health
29:30 Triglycerides and post-meal responses
30:45 Which foods can help lower cholesterol?
33:20 Saturated fat explained
35:30 How refined carbs affect cholesterol
39:50 Can you trust ‘low fat’ food labels?
41:15 The benefits of whole grain carbohydrates and fibre
45:03 Sarah’s personal view on statins
48:13 Cholesterol levels in postmenopausal women
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
Mentioned in today's episode
What are triglycerides and why do you need them
Does variation in serum LDL-cholesterol response to dietary fatty acids help explain the controversy over fat quality and cardiovascular disease risk? Atherosclerosis VOL 328
Determination of variability in serum low-density lipoprotein cholesterol response to the replacement of dietary saturated fat with unsaturated fat, Proceedings of the Nutrition Society.
Dietary saturated fat and cholesterol: cracking the myths around eggs and cardiovascular disease, J Nutr Sci. 2023
The effects of probiotics on total cholesterol, Medicine (Baltimore)
Microbiome connections with host metabolism and habitual diet from 1,098 deeply phenotyped individuals (Zoe’s PREDICT study)
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available 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 π zoe.com/podcast for 10% off
π± 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
π 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 -
Olive oil could transform your health. It regulates blood sugar, helps with weight management and prevents long-term disease. That is if it's the right kind of olive oil.
Distributor of the world’s finest olive oils, Elizabeth Berger, and Professor Tim Spector discuss its health benefits, debunk myths, and explain how storage and cooking can affect nutritional value.
In today's episode, we learn how to get the most from olive oil, why choosing the right olive oil is crucial and the significant antioxidant and anti-inflammatory benefits of this kitchen staple.
Elizabeth Berger is the founder of Frantoi, which works with growers and millers across Italy to harvest exceptional extra virgin olive oils. Tim Spector is a true olive oil evangelist, as well as one of the world’s top 100 most-cited scientists and ZOE's scientific co-founder.
Learn how your body responds to food π zoe.com/podcast for 10% off
π± 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 Introduction
01:05 Quick fire questions
03:15 How is olive oil made?
04:25 The 4 grades of olive oil
11:20 Olive oil in Mediterranean diets
13:15 The science behind healthy olive oil
16:35 Why we need healthy fats
21:05 What are polyphenols?
23:06 Extra virgin vs regular olive oil
27:03 Is there food industry misinformation about olive oil?
25:55 The power of seasonal eating
26:50 The best time to buy olive oil
28:00 The biggest myths about olive oil
31:25 How to properly store olive oil
33:00 How long do the health benefits last?
39:10 Is it safe to cook with extra virgin olive oil?
42:55 Tasting session of 3 extra virgin oils
55:10 How to identify high-quality olive oil
57:30 Tips to get more olive oil in your diet
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
Mentioned in today's episode
Is Extra Virgin Olive Oil the Critical Ingredient Driving the Health Benefits of a Mediterranean Diet?, published in Nutrients 2023
Is There More to Olive Oil than Healthy Lipids?, published in Nutrients 15
Protective effects of oleic acid and polyphenols in extra virgin olive oil on cardiovascular diseases, published in Food Science and Human Wellness
Only virgin type of olive oil consumption reduces the risk of mortality, published in European Journal of Clinical Nutrition volume 77
Extra-virgin olive oil and the gut-brain axis: influence on gut microbiota, mucosal immunity, and cardiometabolic and cognitive health, published in Nutrition Reviews
What do polyphenols do, and where can I find them?, published by ZOE
What is fat, and how much do you need?, published by ZOE
Evaluation of Chemical and Physical Changes in Different Commercial Oils during Heating, published by Acta Scientific Nutritional Health
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here. -
While researching for his bestselling book, Food for Life, Tim dug deep into the new science around UPFs. We used to think they were unhealthy because of their high salt, fat and sugar levels. But there’s much more to the story.
Tim helps us navigate our UPF-filled grocery stores to eat healthier, and explains what he got wrong about a food group he'd previously overlooked... the humble mushroom.
Learn how your body responds to food with ZOE π start here
π 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 -
Rates of colorectal cancer have declined in people over 65 but doubled among people under 50 in the last few decades. By 2030 it’s expected to be the leading cancer-related death in this age group.
In today’s episode, gastrointestinal cancer and prevention specialist, Dr. Andy Chan, explains how changes in the gut microbiome could be to blame.
Dr. Chan discusses the critical role your diet plays in cancer risk, how your gut microbiome can influence the development of colon cancer and the steps you can take to lower your risk.
Dr. Andy Chan is a Professor of Medicine at Harvard Medical School and Program Director for Gastroenterology training at Massachusetts General Hospital.
Learn how your body responds to food π zoe.com/podcast for 10% off
π± 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 Introduction
04:00 What is colon cancer?
05:20 How does cancer develop?
08:50 How common is colon cancer?
11:00 Demographics and shifting trends
14:00 Leading cause of cancer death for men under 50
15:32 Why are cancer rates rising in younger people
17:10 The role of diet and obesity
19:40 Does alcohol have an impact?
21:10 What is metabolic health and why does it matter?
25:10 Gut health and colon cancer
27:50 Evidence from animal studies
33:43 Why overuse of antibiotics can be harmful
38:15 Screening recommendations and methods
44:40 Can changing your diet reduce risk?
49:50 Should we avoid red meat?
53:28 Does physical activity reduce risk?
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
Mentioned in today’s episode:
Influence of the Gut Microbiome, Diet, and Environment on Risk of Colorectal Cancer, from Gastroenterology
Reducing Risk for Colorectal Cancer, from Center for Disease Control & Prevention
Colorectal cancer statistics, 2017, from CA Cancer Journal
Association Between the Sulfur Microbial Diet and Risk of Colorectal Cancer, from Gastroenterology and Hepatology
Fusobacterium nucleatum and colorectal cancer: From phenomenon to mechanism, from Frontiers in Cellular and Infection Microbiology
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available 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 π start here
π 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 -
Did you know you can build muscle just as effectively with plant protein as with animal protein?
In this episode, nutritionist Simon Hill, and board-certified gastroenterologist Dr Will Bulsiewicz, explain how our bodies use protein to build muscle and highlight the health benefits of plant proteins, such as reducing the risk of heart disease, type-2 diabetes, and hypertension.
In today’s episode, Simon and Will debunk common myths about protein and discuss the broader benefits of plant proteins, including improved gut health and reduced chronic disease risk.
Learn how your body responds to food π zoe.com/podcast for 10% off
π± 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
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Timecodes
00:00 Introduction
06:20 What is protein?
08:01 Essential amino acids explained
09:30 The role of protein in building muscle
11:00 Why muscles matter
12:05 Optimising protein intake for health
14:30 Protein and healthy aging
15:48 Best sources of protein
21:35 Animal vs plant protein sources
28:35 How to achieve fitness goals with plant protein
33:45 Which plants have high levels of protein?
38:07 Is gut health linked to muscle mass?
40:35 How to introduce more plant-based foods into your meals
44:54 New Harvard study on protein intake and healthy ageing
47:55 How much protein is in eggs and dairy?
51:24 Concerns about ultra-processed foods
Books
Buy Simon's book The Proof Is In The Plants
Buy Will’s book Fiber Fueled
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
Effects of Consuming Ounce-Equivalent Portions of Animal- vs. Plant-Based Protein Foods, published in Nutrients 2023
Improving the bioavailability of nutrients in plant foods at the household level, published in PNS
Pre- versus post-exercise protein intake has similar effects on muscular adaptations, published in Peer J
Vegan and Omnivorous High Protein Diets Support Comparable Daily Myofibrillar Protein Synthesis Rates and Skeletal Muscle Hypertrophy in Young Adults, published in The Journal of Nutrition
A mycoprotein-based high-protein vegan diet supports equivalent daily myofibrillar protein synthesis rates compared with an isonitrogenous omnivorous diet in older adults: a randomised controlled trial, published in British Journal of Nutrition
Have feedback or a topic you'd like us to cover? Let us know here.
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 π start here
π 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 - Visa fler
