Avsnitt
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We waste a shocking 40% of the food we buy. We throw away foods like carrot tops, beet greens, and spent coffee grounds. These ‘food scraps’ stuff our landfills and drain our pockets. But we can eat these foods and many of them offer tons of healthy nutrients.
Today’s guest is Carleigh Bodrug. Carleigh’s published a best-selling cookbook with over 140 recipes made from food scraps you might otherwise throw away. Her mission is simple: eat more plants. Her online community, PlantYou, has more than 10 million followers.
She’s joined by Dr. Will Bulsiewicz. Will is a board-certified gastroenterologist and ZOE’s U.S. Medical Director. He reveals the hidden nutritional value of these food scraps, and how ‘scrappy cooking’ can get you eating that all-important 30 plants per week.
You’ll walk away from today’s episode saving your money and the planet, all while eating more plants.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
Follow ZOE on Instagram.
Timecodes:
00:00 Don’t throw these away
01:39 Quick fire questions
04:06 Why we waste so much?
07:49 The truth about ‘best before’
09:39 This reduces your grocery bill
10:58 Why we need more plants
14:05 Which part of the food is edible?
16:12 The beetroot example
20:25 How to store food safely
23:33 Uncooked vs cooked food
25:09 What to do with coffee grounds
27:40 What is sprouting?
36:50 The power of aquafaba
39:07 No.1 most wasted food
40:02 Make the most of bread
45:33 The lost art of cooking
46:25 Carleigh’s 4 base meals
50:15 How to do meal prep
53:15 Soup: is it nutritious?
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
Carleigh's sprouting video will be coming soon!
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here. -
Stress can come from any direction. Mounting deadlines at work, a romantic tiff at home, even something as simple as missing our bus can send our brain and body into a state of tension. We all experience this, it’s nothing new.
However, our failure to manage this stress could be harming our health.
Dr Rangan Chatterjee is here to give us some strategies to combat stress, reduce tension and keep us healthy.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here.
Listen to the full episode here. -
Saknas det avsnitt?
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The COVID-19 pandemic is in the rear-view mirror, so what did we learn about mask wearing, vaccines and prevention? And how can you stay healthy to face a future pandemic?
Professor Tim Spector, one of the world’s top 100 most cited scientists, looks back on the pandemic and what we learnt about symptoms, transmission and vaccines in the early stages. We’ll reflect on ZOE’s role - collecting data from millions of people on their symptoms, identifying COVID hotspots and shaping public understanding of the virus.
Then we discuss the possibility of the next pandemic, and how we can individually protect ourselves against it. By the end of this episode, listeners feel more equipped to stay safe in the face of another global pandemic.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes
00:00 What did we learn from COVID?
01:44 Quickfire questions
04:22 ZOE's response to the pandemic
10:10 5 crucial days
14:06 How new symptoms were discovered
23:40 Did the virus come from a lab?
28:00 Were face masks worth it?
29:02 The data on lockdowns
36:01 The economic costs
37:50 Effectiveness of vaccines
40:04 Side effects of vaccines
46:10 Is there a cure for Long COVID
48:39 The role of food choices
51:24 How to fight off infections
52:30 The risks of junk food
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
The WHO estimates of excess mortality associated with the COVID-19 pandemic (2022), published in Nature
Long COVID: major findings, mechanisms and recommendations (2023), published in Nature Reviews Microbiology
The role of COVID-19 vaccines in preventing post-COVID-19 thromboembolic and cardiovascular complications
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here. -
The heart is at the centre of everything within our bodies, constantly pumping oxygen and nutrients throughout our tissues and organs. We all know if our heart fails, we’re in trouble. However, we only tend to start thinking about the health of our heart when we encounter a problem.
So how do we prevent a problem from occurring?
Dr. Peter Attia joins us to explain how making changes to our lifestyle today can help us take control of our heart health tomorrow.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode on Apple or Spotify -
1 in 3 people have anxiety. It’s the most common mental health disorder in the world. And many of us know what anxiety feels like: palms sweating before a job interview, losing your appetite before a looming deadline, a pit in your stomach when you get bad news. It’s not just in your head, it’s in your gut.
Today, we’ll learn how food could help us cope. Our guest explains the rising global trend toward increased anxiety: its rise through the pandemic, and explosion among young people.
Dr. Uma Naidoo is on the forefront of nutritional psychiatry. She directs the first hospital-based Nutritional Psychiatry Service in the US, at Massachusetts General Hospital and teaches at Harvard Medical School.
Uma will help you understand the symptoms and biology of anxiety, painting a picture of the risks it poses for long-term health. And her diet tips will help you fuel your gut for a healthy mind.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes:
00:00 Change your diet to beat anxiety
01:23 Quickfire questions
02:52 What is anxiety?
05:58 Are humans more anxious now than in the past?
08:50 This is where anxiety occurs in the brain
11:29 The gut-brain connection
12:45 Serotonin: the happiness hormone
20:05 How gut bacteria impact the brain
21:20 What happens 2 hours after stress?
23:10 Foods that disrupt dopamine pathways
24:50 Is food addiction real?
30:35 How chronic stress affects hunger
34:00 The importance of feeding good gut microbes
41:00 Eat more of these vegetables
45:02 How to overcome diet anxiety
49:20 How to use Uma’s ‘Calm’ approach
53:13 The anti-anxiety plate
Find Uma's Cauliflower Tikka Massala recipe here
Get Uma's latest book 'Calm Your Mind With Food'
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
Eat to Beat Stress (2020), published in American Journal of Lifestyle Medicine
Effect of fecal microbiota transplant on symptoms of psychiatric disorders: a systematic review (2020), published in BMC Psychiatry
A review of dietary and microbial connections to depression, anxiety, and stress (2018), published in Nutritional Neuroscience
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here. -
Today we’re discussing how the food we eat can lower cholesterol.
It’s an important question, as high cholesterol can increase our chances of developing heart disease. Around half of adults have high cholesterol, and it gets more common as you age.
So, how can we break this trend?
Today’s guest, Professor Sarah Berry has led more than 30 human studies on cardio-metabolic health. It’s safe to say she knows a thing or two about heart health and cholesterol.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode on Apple or Spotify -
A good gynecologist is like a detective. She gathers evidence to diagnose infections. She uncovers the truth behind stages like puberty, pregnancy and perimenopause. Yet many women still feel that their physiology is a mystery.
What if a clue to that mystery hides in our diet? Similar to the gut, certain foods make the vaginal microbiome thrive. New research suggests that the right diet could alleviate symptoms of the most common gynecological diseases.
Dr Jennifer Ashton is former Chief Medical Correspondent at ABC News and is a double-board certified OBGYN. She joins us today to discuss ‘nutritional gynecology’, a term she coined after realizing multiple women’s health issues have a direct relationship to nutrition.
Alongside Jen is King’s College London professor and ZOE’s Chief Scientist Sarah Berry. Sarah shines light on the growing evidence of the role of nutrition in offsetting uncomfortable, and sometimes dangerous, symptoms of menopause.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes:
00:00 What you eat matters
02:00 Quickfire questions
04:05 What gets treated in gynecology?
07:19 What is the vaginal microbiome?
11:30 This affects the vaginal microbiome
13:46 The new field of nutritional gynecology
15:57 Does estrogen affect appetite?
17:19 The gut bacteria that breaks down estrogen
21:22 How food impacts puberty
23:21 Do glucose spikes affect pregnancy?
28:35 Symptoms of PCOS
33:00 Dr Jen explains endometriosis
37:20 Does diet affect these conditions?
42:00 How to test diet changes on yourself
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Studies relevant to this episode
Diet and Nutrition in Gynecological Disorders: A Focus on Clinical Studies (2021, published in Nutrients
Effects of caloric intake timing on insulin resistance and hyperandrogenism in lean women with polycystic ovary syndrome (2013), published in Clinical Science
Weight Regulation in Menopause (2022), published in Menopause
Menopause, the gut microbiome, and weight gain: correlation or causation? (2020), published in Menopause
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here. -
Did you know you can now buy ice cream with added protein? Even breakfast cereals are jumping on the trend, boasting an extra protein punch.
In nearly every supermarket aisle, you'll spot the catchy slogan "high in protein" plastered across packaging.
But why is that? Are we not getting enough protein already, or are these high-protein products giving us too much?
Our guest is Christopher Gardner, a professor at Stanford University and a member of ZOE’s scientific advisory board, who has published widely on the relationship between protein and our health.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode on Apple or Spotify -
Over the last two years, there’s been a rise in “immune-boosting” foods, supplements and trends. Today's guest, immunologist Dr. Jenna Macciochi, believes the immune system doesn’t need boosting. Instead, it should be balanced.
In this episode, Jenna - a Senior Lecturer in Immunology at the University of Sussex - reveals how your immune system is your body’s housekeeper. Jenna highlights the case for the ‘good bugs’ in our gut microbiome, the role of micronutrients and how our immune system isn’t born, but made.
We'll also tackle the age-old question: do we really need Vitamin C supplements?
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram
Timecodes:
01:21 Quickfire questions
04:51 What is the immune system?
06:49 How your immune system works
09:35 What are natural killer cells?
14:18 Is your immune system inherited?
16:42 The impact of sleep and stress
19:53 Cancer and immunotherapy
28:23 This can trigger inflammation
30:25 Are vitamin C supplements worth it?
31:30 Foods to empower your immune system
40:10 How inflammation affects your brain
44:10 New science of the impact of stress
48:52 Immunity and your body clock
📚 Get Jenna's book Your Blueprint for Strong Immunity
📚 Books by our ZOE Scientists:
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Mentioned in today’s episode:
“Immune Boosting” in the time of COVID: selling immunity on Instagram (2020), published in Allergy, Asthma & Clinical Immunology
Vitamin C for preventing and treating the common cold (2013), published in Cochrane Database of Systematic Reviews
Effects of stress on immune function: the good, the bad, and the beautiful (2014), published in Journal of Immunology Research
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here. -
Today we’re discussing why muscle strength is so important to our health.
Our guest tells us how it's possible to harness the power of your muscles to enhance your quality of life. Professor Karyn Esser is from the Department of Physiology and Aging at the University of Florida.
We kick off with a surprising quirk of human anatomy. Did you know that there’s one time of day when we’re all at our strongest?
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode on Apple or Spotify -
As adults, food shopping can be a minefield. But when it comes to feeding your kids, the stakes are even higher. Our food environment is rife with misinformation. Brightly coloured labels on packaged, often ultra-processed foods promise high protein, high fibre and low calories. The additives, emulsifiers and mountains of added sugar are hidden in the small print.
So how can parents navigate this confusing landscape? Today, we hear from two of the UK’s most-trusted nutritionists (and both parents of small children) on how to keep your kids eating well.
Rhiannon Lambert has authored four books, including recent Sunday Times bestseller The Science of Plant-Based Nutrition. Half a million people follow her for nutrition advice on Instagram. ZOE’s Head Nutritionist, Imperial College London lecturer and bestselling author of Every Body Should Know This, Dr. Federica Amati, joins Rhiannon for today’s conversation.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes:
00:00 Food shopping is a struggle
01:53 Quickfire questions
04:10 What’s the problem with children’s food?
10:05 Why more kids are at the dentist than ever before
12:32 Can you trust food labels?
19:35 How to improve your child’s lunchbox
23:55 Stress-free ways to keep your kids healthy
25:48 Healthy kids food on a budget
29:05 Make your home a healthy food environment
36:23 Healthy breakfast ideas for kids
39:52 Should you give your kids cereal?
Rhiannon's latest books:
The Science of Plant-based Nutrition
The Science of Nutrition
Books from our ZOE Scientists:
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Mentioned in today’s episode:
Bite Back 2030 Report 'Are food giants rigging the system against child health?'
ZOE’s famous pancake recipe
Our episode on emulsifiers with Dr Federica Amati | Listen on Apple Podcasts or Spotify
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here. -
Today we're discussing how to build a healthy habit. Making changes to our lifestyle can be hard. Our behaviours are often hardwired, ingrained into a regular routine that is reluctant to budge. So, what can we do to make a new habit stick?
Author of Atomic Habits James Clear is here to tackle this question. He has four simple steps that will significantly increase your chance of success.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free ZOE resources to try:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode on Apple or Spotify -
Menopause can disrupt sleep, emotions, and intimacy. Yet much of this remains taboo. Whilst every woman will go through menopause, these highly personal questions are hard to confront. Questions like: Does lack of sleep lead to problematic weight gain? And why does intimacy feel so hard to rekindle?
In this episode, Dr. Kameelah Phillips joins us to bring clarity and compassion to these sensitive questions. She debunks the biggest myths around sleep, intimacy and emotional wellbeing in menopause. Her energy and positivity will empower you to thrive in this stage of life. Kameelah is joined by ZOE’S Chief Scientist Professor Sarah Berry who shares details of ZOE’s groundbreaking new menopause research.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes:
00:00 The silent consequences of menopause
01:40 Quickfire questions
04:06 When does menopause start?
05:08 What causes hormonal chaos?
10:20 Biggest menopause myths
12:30 ZOE’s new menopause research
19:52 Does menopause lower libido?
24:16 Sex myths in menopause
25:14 Does testosterone increase libido?
29:15 How menopause affects sleep
38:59 Does exercise impact sleep and sex?
42:08 Weight loss during menopause
43:19 Does HRT affect sleep and intimacy?
Books by our ZOE Scientists:
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Mentioned in today's episode:
Menopause Is a Key Factor Influencing Postprandial Metabolism, Metabolic Health and Lifestyle: The ZOE PREDICT Study (2022), published in Current Developments in Nutrition
Diet may counteract menopause metabolism change, ZOE study shows (2024), published by ZOE
Menopause weight gain and why you should stop dieting (2024), published by ZOE
Spotlight on the Gut Microbiome in Menopause: Current Insights (2022), published in International Journal of Women’s Health
Sleep disturbances may contribute to weight gain in menopause (2021), published by Endocrine Society
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here. -
Vitamin D is the world’s favorite supplement. Governments around the world recommend people take the supplement for at least six months out of the year. But do we really need these pills? Do they even work? And could they actually be harming us?
In this episode, two ZOE scientists - Professor Tim Spector and Dr Federica Amati reveal the truth about vitamin D.
Tim is scientific co-founder of ZOE and professor of epidemiology at King’s College London. Federica is head nutritionist at ZOE and author of the Sunday Times bestseller ‘Every Body Should Know This’.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes:
00:00 The sunshine vitamin
01:50 Quickfire questions
04:05 What is vitamin D?
07:12 Is sunlight the best source of vitamin D?
09:40 Does vitamin D keep my bones strong?
15:34 Are vitamin D levels a marker of good health?
20:00 What counts as normal levels of vitamin D?
24:42 Supplement controversy
29:10 Do calcium supplements help bones?
31:29 Can I take too much vitamin D?
37:50 Could vitamin D prevent these health conditions?
42:54 Tim’s sunscreen controversy
46:46 Vitamin D and immunity
Books by our ZOE Scientists:
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Mentioned in today’s episode:
The VITAL Trial - Principal results of the VITamin D and OmegA-3 TriaL (VITAL) and updated meta-analyses of relevant vitamin D trials (2020), published in The Journal of Steroid Biochemistry and Molecular Biology
Cut-points for associations between vitamin D status and multiple musculoskeletal outcomes in middle-aged women (2016), published in Osteoporosis International
Assessment of the genetic and clinical determinants of fracture risk: genome wide association and mendelian randomisation study (2018), published in British Medical Journal
Other ZOE Science & Nutrition episodes to try:
What to eat to avoid osteoporosis with Prof. Tim Spector & Prof. Cyrus Cooper | Listen on Apple or Spotify
Mushrooms as medicine: Uncovering the health secrets of fungi | Listen on Apple or Spotify
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here. -
Today we’re discussing mushrooms. Neither animal nor plant, mushrooms are entirely unique. Their novel chemistry provides us with powerful - and often surprising - health benefits.
So, how can we take advantage of this mushroom magic?
Tim Spector and fungi expert Merlin Sheldrake explain how and why you should invite more mushrooms into your diet.
🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
MenoScale Calculator - learn about your symptoms
📚 Books from our ZOE Scientists:
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here -
Protein-rich diets have been popular for some time. Everything from chocolate bars to ice cream promises to be ‘high protein’. Influencers and media outlets seem to rave about the weight loss and muscle building potential of eating a lot of protein.
But when it’s added as an extra ingredient - sometimes with emulsifiers and sugar - is it really helping our muscles grow?
Today, ZOE's Head Nutritionist Dr. Federica Amati reveals the truth about protein bars and shakes, cutting through the marketing noise to find out how useful these products really are.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes
00:00 Are protein shakes worth it?
01:30 What is protein?
02:59 The liver's surprising role
03:32 Why do we need protein?
05:01 You probably don’t need more protein
07:30 Can I get enough protein from plants?
09:15 The protein supplement explosion
11:20 Are protein bars ultra processed?
15:30 Does extra protein promote weight loss?
17:33 Should I drink protein shakes?
Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Mentioned in today's episode
Dietary protein: an essential nutrient for bone health (2005), published in Journal of the American College of Nutrition
Amino acids and immune function (2007), published in British Journal of Nutrition
A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults (2017), published in British Journal of Sports Medicine
Is It Time to Reconsider the U.S. Recommendations for Dietary Protein and Amino Acid Intake? (2023), published in Nutrients
The hidden dangers of protein powders (2022), published by Harvard Medical School, Staying Healthy blog
Gut microbiota role in dietary protein metabolism and health-related outcomes: The two sides of the coin (2016), published by Trends in Food Science and Technology
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here. -
Today we’re discussing ultra processed food.
Ultra-processed foods (UPFs) are everywhere. Many of us eat them over and over again without really understanding the detrimental impact they’re having on our health.
But why are these foods so addictive?
Here to help us identify the ultra-processed parts of our diet are Professor Tim Spector and Dr. Chris van Tulleken.
🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
MenoScale Calculator - learn about your symptoms
📚 Books from our ZOE Scientists:
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here -
Your body has two brains. And your second brain is your gut. Many think the “gut” is only the stomach - but it’s a network of organs, working together to regulate many different areas of health. When almost half of us suffer with gastrointestinal issues, learning how these organs interact is vital to improving symptoms.
On this episode, we’re joined by Dr Karan Rajan. When Karan’s not teaching his 10 million social media followers about common medical myths, he’s an NHS surgeon, operating on people’s bowels. Karan will reveal how our GI issues impact way more than just our poo.
Today, we explore how the gut and brain are connected, the lifestyle factors causing gut health issues and why it’s so hard for doctors to understand IBS.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes:
00:00 Your second brain is in your gut
01:39 Quickfire questions
03:50 Why your gut is more than your stomach
05:41 Why is digestion so important?
08:23 How your nervous system impacts gut health
12:17 Common ways we irritate our gut microbiome
17:11 Antibiotics and gut health
23:30 Why gut health starts at birth
27:25 The mystery of IBS
30:19 IBS vs IBD
35:07 Why is bowel cancer on the rise?
37:19 How to keep your gut happy
41:32 Do probiotic supplements work?
45:48 Why fermented foods are so powerful
48:01 Can good gut health improve mental health?
49:30 How often should you go to the toilet?
54:50 Should we hold in farts?
Get Karan's book 'This Book Could Save Your Life' here
Mentioned in this episode:
Worldwide Prevalence and Burden of Functional Gastrointestinal Disorders, Results of Rome Foundation Global Study (2021), published in Gasteroenterology
IBS Facts and Statistics, published by International Foundation for Gastrointestinal Disorders
Epidemiological analysis reveals a surge in inflammatory bowel disease among children and adolescents: A global, regional, and national perspective from 1990 to 2019 – insights from the China study (2023, published by Journal of Global Health
Other ZOE Science & Nutrition episodes you might like:
Why are young people getting colon cancer?
Why one in ten children have a food allergy
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here. -
Today, we’re discussing sugar. It's well known that too much sugar is bad news. But for those of us with a sweet tooth, could swapping in natural sugar alternatives like honey be a healthier way to satisfy our cravings?
Or are we jumping out of the frying pan and into the fire?
Professor Sarah Berry is here to explain the science of sugar.
🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
MenoScale Calculator - learn about your symptoms
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here -
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.
🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
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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
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here. - Visa fler
