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ZOE Science & Nutrition

ZOE Science & Nutrition

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The world’s top scientists explain the latest health, nutrition, and gut health research and translate it into practical advice to improve your health & weight. Join ZOE Science & Nutrition, on a journey of scientific discovery.
Hosted by Jonathan Wolf.
123 Episodes
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Did you know that intermittent fasting can have significant health benefits? By aligning your eating schedule with your body's natural rhythms, it can bolster heart health, enhance insulin sensitivity, and support weight loss.In today’s episode, Jonathan, Prof. Tim Spector, and Gin Stephens dive into the world of intermittent fasting, with a focus on time-restricted eating. Gin shares essential tips for beginners and explains what it takes to be successful. Tim explores the groundbreaking findings of The Big IF Study from 2022, the largest exploration of intermittent fasting to date. They also unpack controversies and describe who might want to avoid fasting.Gin Stephens is an intermittent fasting advocate, New York Times bestselling author, and podcast host. Gin has been living the intermittent fasting lifestyle since 2014.Follow Gin on Instagram.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. Follow Tim on Instagram.If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program.Want ZOE Science & Nutrition’s top 10 tips for healthier living? Download our FREE guide.Follow ZOE on Instagram.Timecodes:01:25 Quick fire questions03:25 What is intermittent fasting?04:35 What are the most common types of fasting?06:00 The circadian rhythm and fasting08:22 The Big IF study explanation and results13:41 Breakfast misconceptions explained16:01 How do the Big IF study results compare to other research?18:56 What are the health benefits of sticking to the Big IF study?24:00 What is Tim’s intermittent fasting schedule like?25:40 Jonathan's experience with the Big IF study28:04 What is metabolic flexibility?32:43 Practical advice for getting started.35:40 Cephalic phase insulin response40:30 Is there an ideal length for an eating window and time to start?43:20 Can you eat whatever you want?44:30 Can people over 70 years of age fast safely?51:21  SummaryMentioned in today's episode:Flipping the metabolic switch: Understanding and applying the health benefits of fasting in ObesityThe Big IF Study Books by Gin Stephens:28-day Fast Start: Day By DayFast. Feast. Repeat. Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover...
Our bodies naturally follow a roughly 24-hour cycle, called our circadian rhythm. And every cell has a rhythm.As we get older, we tend to lose muscle, making us more prone to falls and less able to live independently. Though we can't stop aging, staying active helps keep our muscles strong and our bodies healthy for longer.Prof. Karyn Esser is a specialist in how the body's natural rhythms affect muscles. Today, she guides us through the latest research and shows that it's always possible to harness the power of your muscles to enhance your quality of life. She is a professor in the Department of Physiology and Aging at the University of Florida, where she’s also the co-director of the University of Florida Older Americans Independence Center.In today's episode of ZOE Science & Nutrition, Jonathan and Karyn explore the body's internal clocks and ask: why do our muscles have their own schedule, and is there an ideal time of day to exercise?If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program.Want ZOE Science & Nutrition’s top tips for better gut health? Download our FREE gut guide.Follow ZOE on Instagram.Timecodes00:00   Introduction00:18    Quickfire questions02:01    Why are muscles important, particularly as we get older?08:45   Why we all lose strength as we age11:07    What type of exercise do we need to maintain our muscle strength as we age?14:55    What is a circadian clock?19:25    Everything has a circadian rhythm21:32    Why do our muscles work on a 24-hour cycle?24:20    Humans are stronger in the afternoon30:24    Is there a best time to exercise?35:01    Can exercise before or after work help shift workers with jet lag?37:33    Is there a difference between men and women’s responses to circadian rhythms?  41:44    What are the effects of time-restricted eating on muscle mass?53:42    SummaryMentioned in today's episode:Defining the age-dependent and tissue-specific circadian transcriptome in male mice from Cell ReportsRelated studies: Timing is everything: Circadian clocks set the rhythm for vital functions in bacteria from the University of ChicagoEffects of resveratrol on in vitro circadian clock gene expression in young and older human adipose-derived progenitor cells in AgingAge is associated with dampened circadian patterns of rest and activity: The Study of Muscle, Mobility and Aging (SOMMA) in medRxivIs there a nutrition topic you’d like us to explore? Email us at
How soon should we start taking our dementia risk seriously?In today’s episode of ZOE Science & Nutrition, Jonathan is joined by Prof. Claire Steves to explore the multifaceted world of dementia. They delve into the significance of dental health, genetics, diet, and physical activity — plus, they unpack the latest research — to give you practical strategies for preventing dementia.Claire is a consultant physician in geriatric medicine at Guy's and St Thomas' NHS Foundation Trust. She’s also a senior clinical lecturer at King's College London and deputy clinical director of the institution’s Department of Twin Research and Genetic Epidemiology where she leads research on the characterization of physical and mental aging traits and frailty.If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program.Get the FREE ZOE gut health guide — download hereFollow ZOE on Instagram.Timecodes:00:00 - Introduction01:26 - Quickfire questions on dementia02:42 - Main discussion: understanding dementia04:18 - Control over fate with dementia06:52 - Why older people get more fractures08:32 - Warning signs of dementia09:55 - Unique aspects of dementia12:12 - Cellular level discussion on dementia15:49 - Risk factors for dementia16:07 - Inheritance and dementia18:29 - High-risk factors for dementia19:15 - Fetal development and dementia risk21:47 - Brain reserves and mental health24:24 - New advances in dementia treatment30:47 - Medications and life expectancy33:21 - Diet and dementia prevention35:58 - The role of physical activity39:45 - Oral health and dementia42:10 - Social interaction and brain health44:02 - Diabetes and dementia45:36 - Women, HRT, and dementia49:09 - Recap: Types of dementia53:39 - Hearing aids and dementia prevention55:39 - Episode sign-offStudies related to today’s episode:Brain-age is associated with progression to dementia in memory clinic patients from NeuroImage ClinicalFind our top 10 tips for healthier living: Download our FREE guide.Are you interested in a specific aspect of dementia? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.Episode transcripts are available here.
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 hereFollow ZOE on InstagramTimecodes:00:00 Introduction01:00 Topic introduction02:28 Quick fire questions05:33 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 risk38:34 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 Summary53:39 OutroMentioned in today’s episode: Primary care-led weight management for remission of type 2 diabetes (DiRECT): An open-label, cluster-randomised trial in The LancetIs there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.Episode transcripts are available here.
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.Timecodes00:00   Introduction to SIBO01:01 What is SIBO?02:43 An overgrowth of bacteria03:41 SIBO Myth #1 debunked04:34 What is the link between SIBO and other diseases?06:12 What are the challenges with SIBO Testing06:48 Understanding testing methods07:08 Myth #2 debunked08:28 The issues with breath testing for SIBO11:38 What are the root causes of SIBO14:35 What is the impact of medication on SIBO?16:12 Dietary management and low FODMAP diet17:45 Probiotics and SIBO management18:00 Myth# 3 debunked19:55 VerdictMentioned in today’s episode: Fiber supplementation protects from antibiotic-induced gut microbiome dysbiosis by modulating gut redox potential from Nature CommunicationsOur earlier podcast on the low-FODMAP diet Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it. Episode transcripts are available here.
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 hereTimecodes:00:00     Introduction00:34     Quickfire questions03:39    Menopause and perimenopause explained08:23    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    SummaryMentioned in today’s episode:Hailey Happens FitnessLes MillsTrain with JoanAnd these books by Dr. Stacy Sims:Next Level RoarIs there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it. Episode transcripts are available here.
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    Introduction01:50    Quickfire Questions04:24    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 think09:47    The effects of caffeine and gender differences12:31    Why is coffee full of polyphenols?15:12     Tim’s new research teaser21:21    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 flavor33:03    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 Coffee47:10    Coffee #2 Decaf Coffee51:00    Coffee #3 Instant Coffee1:00:50  How does caffeine affect high blood pressure?1:05:36  SummaryMentioned in today’s episode: How to Make the Best Coffee at Home by James HoffmanEditorial 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=IszQ2JR3OlcIs there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it. Episode transcripts are available here.
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 Introduction01:09 Quickfire questions02:33 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 longevity15:03 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 stress36:02 Can stress reduce life expectancy?40:36 Why unconscious physical activity is best45:07 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 techniques51:39 What is Dan’s daily diet?53:16 SummaryMentioned 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 OneBooks and series from Dan Buettner:The Blue Zones Challenge: A 4-Week Plan for a Longer, Better LifeThe Blue Zones Secrets for Living Longer: Lessons From the Healthiest Places on Eartha...
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 BiomoleculesIs there a nutrition topic you’d like us to cover? Email us at podcast@joinzoe.com and we’ll do our best to cover it.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 Introduction01:24   Quickfire Questions04:24   What is stress?08:00 Our bodies respond to physical and emotional stress in a similar way10:48 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 today29:37 Do women and men perceive stress in the same way?30:54 Breathing techniques for stress reduction36:28 Movement and exercise for stress reduction41:32   How to make new behaviors into habits43:37   The impact of human touch49:04   The power of journaling52:54 SummaryMentioned 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.orgThe Stress Solution and Feel Better in 5 by Dr. Rangan ChatterjeeEpisode transcripts are available here.Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it. 
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 round3:04 - What are fungi?8:40 - The connection between fungi, plants & gut health14:10 - The human impact on fungi19:41 - Mushrooms and mental health 28:01 - Fungi as medicine35:34 - Why should we eat mushrooms40:39 - How to introduce more mushrooms into your diet46:56 - How often should you eat mushrooms51:17 - Summary56:01 - OutroMentioned in today’s episode: Potential role of ergothioneine rich mushroom as anti-aging candidate through elimination of neuronal senescent cells from Brain ResearchMedicinal mushrooms in adjuvant cancer therapies: An approach to anticancer effects and presumed mechanisms of action from NutrireImmunomodulatory 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 podcast@joinzoe.com, 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 Intro01:00 Quick fire questions02:30 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 term11:06 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 study45:07 What dietry revalations can we expect to see this year?52:15 Summary57:39 Goodbyes/OutroMentioned 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 NetworkIs there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it. Episode transcripts are available here.
Each day this week, we 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 guideFollow ZOE on InstagramTimecodes:00:00 Introduction00:42 Topic Intro02:42 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 study19:09 What's the verdict?19:50 OutroMentioned 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 podcast@joinzoe.com, and we’ll do our best to cover it.Episode transcripts are available here.
Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out 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 InstagramTimecodes:00:00 Introduction00:42 Pre warning00:52 Topic Intro01:20 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 OutroMentioned 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 podcast@joinzoe.com, and we’ll do our best to cover it.Episode transcripts are available here.
Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out the true impact of these diets on your health.Today, we’re talking about the carnivore diet, a zero-carb approach centered on meat, fish, eggs, and minimal dairy while excluding all plant foods and alcohol.Advocates claim it can help with autoimmune conditions, type 2 diabetes, and weight loss, asserting that our ancestors thrived eating this way. However, there are questions about nutrient deficiencies and excessive saturated fat intake with this diet.In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, Professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they explore its purported advantages and drawbacks.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 InstagramTimecodes:00:00 Introduction00:42 Topic intro01:10 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 OutroMentioned 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 podcast@joinzoe.com and we’ll do our best to cover it.Episode transcripts are available here
Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out the true impact of these diets on your health.Today, we’re talking about the 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 InstagramTimecodes:00:00 Introduction00:42 Topic intro02:05 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 OutroIs there a nutrition topic you’d like us to cover? Email us at podcast@joinzoe.com and we’ll do our best to cover it.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 guideFollow ZOE on InstagramTimecodes:00:00 Introduction00:42 Topic Intro02:11 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 OutroIs there a nutrition topic you’d like us to cover? Email us at podcast@joinzoe.com and we’ll do our best to cover it.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 guideFollow ZOE on InstagramTimecodes:00:00 Introduction00:42 Topic Intro01:54 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 study10:01 What's the verdict?11:37 OutroIs there a nutrition topic you’d like us to cover? Email us at podcast@joinzoe.com and we’ll do our best to cover it.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 round04:39 – New Year’s Resolutions08 :47 – Why is it hard to achieve goals? What role do food companies play?13:04 – Self-identity driven goals rather than result driven20:14 – The challenge ultra-processed foods pose27:30 – How to think about making changes to support New Year’s resolutions29:24 – James’ 4 laws, make it: obvious, attractive, easy, satisfying 33:57 – Make it obvious: how your environment40:00 – How you social circle and community affects your habits43:50 – 3rd law: make it easy 47:19 – How many times do you need to do something to make it a habit53:13 – 4th law: make it satisfying55:07 – How can we approach healthy food with our children?58:27 – Summary and outroMentioned in today’s episode:Atomic Habits by James ClearIs there a nutrition topic you’d like us to cover? Email us at podcast@joinzoe.com, and we’ll do our best to cover it. 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 InstagramTimecodes:00:00 - Introduction1:03 - Quickfire round4:16 - Definition of kinesiology, fitness, strength training, and cardio 11:57 - How do you measure fitness?13:37 - Fitness and its impact on longevity18:41 - Strength and its impact on longevity 23:06 - Strength training and its link to brain health31:22 - Lowering blood pressure with strength training 40:15 - How to start strength training45:07 - 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 podcast@joinzoe.com, and we’ll do our best to cover it. Episode transcripts are available here.
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Comments (44)

Tim

Don't make it too complicated. The key is you need to go low carb, once you eat low carb and stop snacking, you'll naturally intermittent fast. Just follow your feelings. Easy.

Apr 11th
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Mahboobe.G

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Feb 11th
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Feb 11th
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Jan 29th
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Lisa Brooks

surprised you didn't do more research before recording this. you don't know what you're talking about at all. I'm not even advocating carnivore but this was hardly a refutation.

Jan 27th
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Jan 19th
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Stephen Wilson

it would have been interesting to consider transplant recipients who have to take powerful immunosuppressants to prevent rejection. so due to a (necessary) medical intervention rather than inflammation. Emphatic dietary advice firmly discourages fermented foods. any comment in the light of this fascinating podcast

Jan 6th
Reply

Sharon McKenzie

why would eating meat which was a major component that the human species evolved on be bad for us? doesn't make sense! I'd give the ultra processed seed spreads a miss too rather than reducing butter. not good information given here.

Dec 3rd
Reply

Carlos Barron

"ZOE Science & Nutrition" is an exceptional podcast that delves deep into the intricate connection between science and nutrition, offering listeners a comprehensive understanding of how our bodies interact with the food we consume. The dynamic duo behind the podcast, whose expertise shines through, creates a captivating and informative experience for both novices and seasoned health enthusiasts. https://www.bark.com/en/us/company/cake-boxery/ZmVyP/ The podcast excels in breaking down complex scientific concepts into digestible information, making it accessible to a broad audience. Jason and Travis Kelce's ability to blend their in-depth knowledge with a conversational and engaging tone is truly commendable. https://clutch.co/profile/cake-boxery#highlights

Dec 2nd
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Kathrin Breitenbach

OMG this was an awesome episode! really interesting and super fun at the same time! I wish I'd had professors like Christopher in med school 😃😍👍💪

Nov 21st
Reply

Carlos Barron

I absolutely love the "ZOE Science & Nutrition" podcast! It's a fantastic resource for anyone looking to gain a deeper understanding of the intricate relationship between science and nutrition. The hosts do an exceptional job of breaking down complex scientific concepts into easily digestible and practical information for their listeners. https://www.ilocatelocal.com/houston-tx/business-services/houston-packaging-solution What sets this podcast apart is the emphasis on personalized nutrition, backed by cutting-edge research. The discussions on how our bodies respond to different foods and how to optimize our diets based on individual biomarkers are not only fascinating but also incredibly insightful for making better dietary choices. https://startups.snapmunk.com/houston-tx/printing/houston-packaging-solution

Nov 4th
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Jessica Logan

Outstanding episode! I believe in this connection wholeheartedly. Thank you.

Oct 3rd
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Sahar Davari

Hi many thanks for all your podcasts episodes. what is the Instagram page please?

Sep 26th
Reply

Louise Miller

I have learnt an incredible amount from your podcasts. I'm fascinated to hear about the overlap between mainstream medical knowledge and emerging nutrition science. Would it be possible to do a podcast on the effect of chemotherapy on the microbiome? And please hurry up and bring the Zoe program to Australia!

Aug 19th
Reply

Lindy McGuinness

you asked about how to stop mouth breathing when asleep. I have been mouth taping for 2.5 years and now I don't mouth breath even when walking our steep Welsh hills! Even though I developed AF post covid in early 2022, I never been breathless which has perplexed both GP and cardiologist

Jul 16th
Reply

Bisiriyu Abdul-Azeez Oluwadamilare

great 🔥

Jul 8th
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