ZOE Science & Nutrition

In today’s episode we’re uncovering the medicines hiding in your kitchen. Molecular biologist Kanchan Koya joins Jonathan and Sarah to explore the incredible health benefits of spices. From controlling blood sugar to soothing a sore throat, we’ll discover what the latest research says about household favorites including ginger, cinnamon and cloves. Kanchan Koya is a food scientist, founder of the spice-centric food blog Chief Spice Mama and author of the cookbook ‘100 Recipes with Healing Spices for Your Family Table’. She will show us how to get the most out of spices, with simple cooking tips and delicious recipes. Want to make Kanchan’s show stopper spice dish? Find the recipe here. Follow Kanchan on Instagram. If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your membership. Follow ZOE on Instagram. Timecodes: 00:00 Introduction 01:26 Quickfire questions 03:08 What are spices? 03:43 Polyphenols in spices 07:25 Spices and your health 11:01 Cinnamon and blood sugar control 14:49 Anti-inflammatory benefits of spices 21:08 A practical guide to using spices 31:40 Reviving old spices 33:11 The wonders of ginger: from morning sickness to gut health 35:56 Spiced cooking tips 37:41 Breakfast ideas: add spices to start your day 39:44 Simple spicy snacks 42:05 Dinner delights: spicing up main meals 44:11 Spices for kids 46:24 Spiced drinks: from chai to golden milk 48:24 The ultimate spice dish Studies related to today’s episode: Safety and efficacy of curcumin versus diclofenac in knee osteoarthritis: a randomized open-label parallel-arm studyTrials Analgesic effect of the aqueous and ethanolic extracts of clove, Avicenna Journal of PhytomedicineEffect of cinnamon spice on continuously monitored glycemic response in adults with prediabetes The American Journal of Clinical Nutrition Star anise (Illicium verum): Chemical compounds, antiviral properties, and clinical relevancePhytotherapy Research Ginger-Mechanism of action in chemotherapy-induced nausea and vomitingCritical Reviews in Food Science and Nutrition 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.

Did you know that even at age 70, with the right nutrition, you could potentially extend your life by 6 years? In today’s episode, we learn that it's never too late to change your diet for the better. Dr. Federica Amati, ZOE’s Head Nutritionist, dives into the unique nutrition needs at every life stage. From the golden windows of opportunity that can transform your health, to practical food recommendations for adolescence, adulthood and beyond, Dr. Amati gives tips to enhance your wellbeing. Dr. Federica Amati is a researcher at King’s College London and registered nutritionist. She is also lecturer and Nutrition Topic Lead at Imperial College School of Medicine. Federica empowers people with accessible, practical knowledge to make informed choices on diet and lifestyle and to improve health based on unique needs and preferences, at every stage of life. Follow Dr. Federica Amati on Instagram If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your membership. Follow ZOE on Instagram Timecodes 00:00 Introduction 01:17 Quickfire questions 03:32 The first window of opportunity is before you are born 06:04 It takes two to tango: equal roles in conception 07:25 The science behind sperm health and diet 09:10 What is life course nutrition? 10:35 Why generic nutrition advice isn't enough 13:00 Critical changes in the first 12 weeks of pregnancy 16:25 Nutritional needs in the second trimester of pregnancy 17:20 Preventing allergies during pregnancy 20:30 Nutrition in childhood and adolescence 21:00 The importance of a diverse diet for teenagers 22:57 Children learn to eat from us: exposure is key 25:10 The impact of ultra-processed foods on teenagers 27:40 Do you need to eat meat to grow well? 32:55 Lifestyle choices in your 30s affect long-term health 36:00 Longevity supplement myths 37:40 Gut microbiome changes in adulthood 43:28 How to extend your lifespan through diet at any age 46:05 Preparing for healthy aging and avoiding 'Sniper Alley' 50:10 How to eat right in your 70s and beyond 54:22 Protein needs as you age 56:30 Becoming a ZOE member is like having a nutritionist in your pocket! 59:20 Summary Mentioned in today's episode: Life expectancy can increase by up to 10 years following sustained shifts towards healthier diets in the United KingdomNature FoodThe Developmental Origins of Health and Disease (DOHaD)American Journal of Lifestyle MedicineA single serving of mixed spices alters gut microflora composition: a dose–response randomised trialNature Books: Every Body Should Know This 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

Did you know that every 12 years, our skeletons undergo a complete transformation? Osteoporosis, a condition where bones become fragile, significantly increases the risk of fractures from minor incidents, often without any noticeable symptoms. Worldwide, it affects one in three women and one in five men over fifty, leading to pain, potential disability and loss of independence. In today’s episode, Jonathan, Tim and Cyrus ask the question: How can understanding osteoporosis and implementing targeted lifestyle changes enhance bone health and reduce the risk of fractures? Cyrus Cooper is a Professor of Rheumatology at the University of Southampton, where he is also the Director of the MRC Lifecourse Epidemiology Unit and Vice-Dean of Medicine. In addition, he’s a Professor of Musculoskeletal Science at the Nuffield Department of Orthopaedics, Rheumatology and Musculoskeletal Sciences at the University of Oxford. Tim Spector is one of the world’s top 100 most-cited scientists, a professor of epidemiology, and scientific Co-Founder at ZOE. Tim trained originally in rheumatology and epidemiology. Make smarter food choices for your body: zoe.com/podcast 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 personalised nutrition program. Follow ZOE on Instagram. Timecodes 00:00 Introduction 01:21 Quickfire questions 03:08 What is osteoporosis? 06:10 Why might our bones become more fragile as we age? 08:10 Your skeleton renews itself all the time 10:30 Does menopause cause osteoporosis? 12:48 What's it like living with osteoporosis? 15:16 How common is osteoporosis in males? 16:04 What are the symptoms of osteoporosis and at what age should you get checked? 21:40 Some chilling statistics about osteoporosis 23:10 Common myths about the effects of calcium and vitamin D on osteoporosis 27:50 What is the latest science on vitamin D supplementation? 34:10 Can vitamin D and calcium ensure children’s bone density is healthy? 34:55 Osteoporosis treatment options, including new drugs 37:20 The impacts of HRT on bone density 39:30 What are the downsides to some of these treatments? 43:00 Does physical activity help to prevent fractures? 44:30 Lifestyle impacts: diet and nutrition 49:40 Can exercise make your bones stronger? 55:20 Ideal exercises to prevent osteoporosis 57:10 Cyrus and Tim’s top 3 actions to improve bone health 59:10 Summary Mentioned in today's episode: Accumulation of risk factors associated with poor bone health in older adults, Archives of Osteoporosis Relevant studies: Influence of vitamin D supplementation on bone mineral content, bone turnover markers and fracture riskJournal of Bone and Mineral Research

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 questions 03:25 What is intermittent fasting? 04:35 What are the most common types of fasting? 06:00 The circadian rhythm and fasting 08:22 The Big IF study explanation and results 13:41 Breakfast misconceptions explained 16:01 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 study 28:04 What is metabolic flexibility? 32:43 Practical advice for getting started. 35:40 Cephalic phase insulin response 40:30 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 Summary Mentioned in today's episode: Flipping the metabolic switch: Understanding and applying the health benefits of fasting in Obesity The Big IF Study Books by Gin Stephens: 28-day Fast Start: Day By Day Fast. 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. Timecodes 00:00 Introduction 00:18 Quickfire questions 02:01 Why are muscles important, particularly as we get older? 08:45 Why we all lose strength as we age 11:07 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 rhythm 21:32 Why do our muscles work on a 24-hour cycle? 24:20 Humans are stronger in the afternoon 30:24 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 Summary Mentioned in today's episode: Defining the age-dependent and tissue-specific circadian transcriptome in male mice from Cell Reports Related studies: Timing is everything: Circadian clocks set the rhythm for vital functions in bacteria from the University of Chicago Effects of resveratrol on in vitro circadian clock gene expression in young and older human adipose-derived progenitor cells in Aging Age is associated with dampened circadian patterns of rest and activity: The Study of Muscle, Mobility and Aging (SOMMA) in medRxiv Is 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 here Follow ZOE on Instagram. Timecodes: 00:00 - Introduction 01:26 - Quickfire questions on dementia 02:42 - Main discussion: understanding dementia 04:18 - Control over fate with dementia 06:52 - Why older people get more fractures 08:32 - Warning signs of dementia 09:55 - Unique aspects of dementia 12:12 - Cellular level discussion on dementia 15:49 - Risk factors for dementia 16:07 - Inheritance and dementia 18:29 - High-risk factors for dementia 19:15 - Fetal development and dementia risk 21:47 - Brain reserves and mental health 24:24 - New advances in dementia treatment 30:47 - Medications and life expectancy 33:21 - Diet and dementia prevention 35:58 - The role of physical activity 39:45 - Oral health and dementia 42:10 - Social interaction and brain health 44:02 - Diabetes and dementia 45:36 - Women, HRT, and dementia 49:09 - Recap: Types of dementia 53:39 - Hearing aids and dementia prevention 55:39 - Episode sign-off Studies related to today’s episode: Brain-age is associated with progression to dementia in memory clinic patientsNeuroImage Clinical Find 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 here Follow ZOE on Instagram Timecodes: 00:00 Introduction 01:00 Topic introduction 02:28 Quick fire questions 05:33 What is blood sugar and why does it matter? 07:15 What is insulin and what is its relation to blood sugar and diabetes? 08:48 Why doesn't the body allow sugar to increase in the blood? 10:45 What happens when somebody gets pre-diabetes or type 2? 14:34 What is HBA1C? 17:08 Why has there been such an increase in diabetes? 23:05 How does muscle mass have any impact on diabetes? 24:54 Are risks different between men and women? 27:08 How does ethnicity come into this? 31:04 What other personal risk factors are there? 32:29 What are the symptoms of diabetes? 33:53 When do these symptoms begin? 35:09 What should you do if you have concerns? 36:33 How to find out your own likelihood of risk 38:34 How can we avoid getting diabetes? 42:10 How can we combat genetic risk factors? 44:26 Is it possible to lower blood sugar and reverse the effects of diabetes? 47:18 What is the science behind the new drugs coming on the market? 49:20 Summary 53:39 Outro Mentioned in today’s episode: Primary care-led weight management for remission of type 2 diabetes (DiRECT): An open-label, cluster-randomised trialThe Lancet 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.

Do you know what SIBO is and how it could be affecting your health? In today’s episode, Jonathan and Dr. Will Bulsiewicz dive into the world of small intestinal bacterial overgrowth (SIBO), a condition that may underlie common health issues ranging from irritable bowel syndrome to brain fog. Together, they tackle myths and share insights into SIBO diagnosis and treatment. Could rebalancing your gut microbiome be the answer you've been searching for? Dr. Will Bulsiewicz is board-certified in internal medicine and gastroenterology. He’s also a New York Times bestselling author. Dr. B has won multiple awards and distinctions for his work as a clinician. If you want to uncover the right foods for your body, head to joinzoe.com/podcast, and get 10% off your personalized nutrition program. ZOE's FREE gut health guide - download it here. Follow ZOE on Instagram. Timecodes 00:00 Introduction to SIBO 01:01 What is SIBO? 02:43 An overgrowth of bacteria 03:41 SIBO Myth #1 debunked 04:34 What is the link between SIBO and other diseases? 06:12 What are the challenges with SIBO Testing 06:48 Understanding testing methods 07:08 Myth #2 debunked 08:28 The issues with breath testing for SIBO 11:38 What are the root causes of SIBO 14:35 What is the impact of medication on SIBO? 16:12 Dietary management and low FODMAP diet 17:45 Probiotics and SIBO management 18:00 Myth# 3 debunked 19:55 Verdict Mentioned in today’s episode: Fiber supplementation protects from antibiotic-induced gut microbiome dysbiosis by modulating gut redox potential from Nature Communications Our earlier podcast on the low-FODMAP diet Is there a nutrition topic you’d like us to explore? Email us at 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 here Timecodes: 00:00 Introduction 00:34 Quickfire questions 03:39 Menopause and perimenopause explained 08:23 What happens when oestrogen levels change? 11:28 When does perimenopause start to happen? 14:15 What is the role of exercise in menopause? 17:00 What are hot flushes? 20:20 How can exercise have a positive impact on menopause? 21:57 What are the best exercises to do? 25:20 You are NOT going to get bulky lifting weights! 28:36 Alternatives to going to the gym 33:08 What is high-intensity training? 41:32 What is the minimum exercise needed to have a positive health impact? 47:27 How does fasted training affect women? 51:36 Summary Mentioned in today’s episode: Hailey Happens Fitness Les Mills Train with Joan And these books by Dr. Stacy Sims: Next Level Roar Is there a nutrition topic you’d like us to explore? Email us at 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 Introduction 01:50 Quickfire Questions 04:24 Why are we all so obsessed with coffee? 05:02 What are the health benefits associated with coffee? 06:40 There is a lot more fiber in coffee than you think 09:47 The effects of caffeine and gender differences 12:31 Why is coffee full of polyphenols? 15:12 Tim’s new research teaser 21:21 What is the health relationship between fiber, microbes and our bodies? 27:32 Should we all start drinking coffee and should we choose decaf? 31:52 Modern coffee is all about flavor 33:03 Does the way that we make coffee impact our health? 37:55 James explains his mini laboratory! 43:42 Why is coffee not regulated in coffee shop chains? 44:35 What's the best way to make coffee? 44:40 Coffee #1 Filter Coffee 47:10 Coffee #2 Decaf Coffee 51:00 Coffee #3 Instant Coffee 1:00:50 How does caffeine affect high blood pressure? 1:05:36 Summary Mentioned in today’s episode: How to Make the Best Coffee at Home by James Hoffman Editorial correction: James refers to chlorogenic acid as a polyphenol. We have since learnt that this is incorrect. Rather, it is a phenolic compound or a phenolic acid. James has shared this short video on his YouTube channel clarifying this: https://www.youtube.com/watch?v=IszQ2JR3Olc Is there a nutrition topic you’d like us to explore? Email us at 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 Introduction 01:09 Quickfire questions 02:33 What are Blue Zones? 04:43 Why do people in Blue Zones live longer? 06:48 What is a Centenarian? 09:00 What are Blue Zone diets? 11:49 Foods for longevity 15:03 Why are these foods good for us? 19:15 Why Blue Zone diets are seasonal and inexpensive 22:30 Is eating meat 5 times a month healthy for us? 27:42 Why are the Blue Zones disappearing? 31:25 Blue Zone tactics to reduce stress 36:02 Can stress reduce life expectancy? 40:36 Why unconscious physical activity is best 45:07 How can we make our lives more ‘Blue Zone’ like? 47:23 The number one thing you can do to add years to your life is… 48:53 Dan's stress reduction techniques 51:39 What is Dan’s daily diet? 53:16 Summary Mentioned in today's episode: Telomere shortening and the transition to family caregiving in the Reasons for Geographic and Racial Differences in Stroke (REGARDS) study from PLOS One Books and series from Dan Buettner: The Blue Zones Challenge: A 4-Week Plan for a Longer, Better Life The Blue Zones Secrets for Living Longer: Lessons From the Healthiest Places on Earth

We've probably all heard of “antihistamines,” medications that can ease symptoms of hay fever and other allergies. But what is “histamine”? It’s a vital chemical that our bodies produce, and it plays a role in a number of functions that support our health. Histamine intolerance seems to be increasingly common, but it’s difficult to diagnose. Some people may not be aware that they have it or how to treat it. In today’s episode of ZOE Science & Nutrition, Jonathan speaks with Dr. Will Bulsiewicz, ZOE’s U.S. medical director, to learn more about this flourishing area of research — and the best ways to identify and treat histamine intolerance. Will is a board-certified gastroenterologist, and New York Times bestselling author of the microbiome book Fiber Fueled. If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program. Also, find top tips for gut health from ZOE Science & Nutrition: Download our FREE gut guide. Follow ZOE on Instagram. Mentioned in today’s episode: Resistant potato starch supplementation reduces serum histamine levels in healthy adults with links to attenuated intestinal permeabilityJournal of Functional FoodsHistamine and histamine intoleranceThe American Journal of Clinical NutritionHistamine intolerance: The current state of the artBiomolecules 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.

Stress is a main factor contributing to ill health, and Dr. Rangan Chatterjee believes that it’s the number-one cause of the illnesses he treats. In today's episode of ZOE Science & Nutrition, Rangan sheds light on the causes of stress, ranging from sleep deprivation and overwhelming workloads to a lack of quality time with others. You’ll learn how “microdoses” of stress can reach a tipping point, why recognizing these doses is key, and which powerful strategies can help you cope. Are you ready to transform your relationship to stress? Dr. Rangan Chatterjee is regarded as one of the most influential medical doctors in the U.K. He wants to change how medicine is practiced for years to come, and his mission is to help 100 million people around the globe live better lives. He’s a professor of health communication and education at the University of Chester, and he hosts one of the most listened-to health podcasts in the U.K. and Europe — Feel Better, Live More has had over 200 million listens to date and is listened to and watched by over 8 million people every month. If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program. Find 10 tips for a healthier life from ZOE Science & Nutrition — download our FREE guide. Follow ZOE on Instagram. Timecodes: 00:00 Introduction 01:24 Quickfire Questions 04:24 What is stress? 08:00 Our bodies respond to physical and emotional stress in a similar way 10:48 How much stress is bad for us? 16:17 How do micro stress doses affect us? 20:08 Modern life stress is different! 23:16 Stress is the number 1 cause of disease today 29:37 Do women and men perceive stress in the same way? 30:54 Breathing techniques for stress reduction 36:28 Movement and exercise for stress reduction 41:32 How to make new behaviors into habits 43:37 The impact of human touch 49:04 The power of journaling 52:54 Summary Mentioned in today’s episode: The impact of daily gentle touch stimulation on maternal-infant physiological and behavioral regulation and resilience from Infant Mental Health Journal Fogg Behavior Model from behaviourmodel.org The Stress Solution and Feel Better in 5 by Dr. Rangan Chatterjee Episode transcripts are available here. Is there a nutrition topic you’d like us to explore? Email us at 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 round 3:04 - What are fungi? 8:40 - The connection between fungi, plants & gut health 14:10 - The human impact on fungi 19:41 - Mushrooms and mental health 28:01 - Fungi as medicine 35:34 - Why should we eat mushrooms 40:39 - How to introduce more mushrooms into your diet 46:56 - How often should you eat mushrooms 51:17 - Summary 56:01 - Outro Mentioned in today’s episode: Potential role of ergothioneine rich mushroom as anti-aging candidate through elimination of neuronal senescent cellsBrain Research Medicinal mushrooms in adjuvant cancer therapies: An approach to anticancer effects and presumed mechanisms of actionNutrire Immunomodulatory effect of mushrooms and their bioactive compounds in cancer: A comprehensive reviewBiomedicine & 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 Intro 01:00 Quick fire questions 02:30 Why do people go on diets? 05:07 Is it too late to change your diet? 06:28 How to adopt a better diet lifestyle in the long term 11:06 What are the worst diets for our health? 16:47 Why is there such a big gap between the scientific evidence and what we see on the shelves? 19:49 What should we do to improve our diet? 25:40 Do whole foods make us feel more full? 31:14 What does plant based mean and how does it tie in with the mediterranean diet? 32:14 Why is fiber so good for us? 35:50 Is it healthy to have fat in your diet? 37:03 Are reduced fat foods in supermarkets as good as they claim to be? 39:33 Low carb vs low fat study 45:07 What dietry revalations can we expect to see this year? 52:15 Summary 57:39 Goodbyes/Outro Mentioned in today’s episode: Life expectancy can increase by up to 10 years following sustained shifts towards healthier diets in the United KingdomNature Popular dietary patterns: Alignment with American Heart Association 2021 dietary guidance: A scientific statement from the American Heart Association AHA JournalsCardiometabolic effects of omnivorous vs vegan diets in identical twins: A randomized clinical trial JAMA NetworkUltra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of ad libitum food intake 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 trialJAMA Network 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.

Each day this week, we examine one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll discover these diets' true impact on your health. Today, we’re talking about the Mediterranean diet. This indulgent diet champions vegetables, beans, fish, and even red wine, all with a liberal helping of extra virgin olive oil. However, this relatively high-fat diet undergoes many regional adaptations, and the wide range of options can be confusing, even intimidating, if you’re not that confident in the kitchen. In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, Professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they discuss this diet's potential health benefits and pitfalls. If you want to uncover the right foods for your body, head to https://zoe.com/podcast and get 10% off your personalised nutrition program. Top tips for better gut health from ZOE Science and Nutrition — Download our FREE gut guide Follow ZOE on Instagram Timecodes: 00:00 Introduction 00:42 Topic Intro 02:42 What is the concept of the Mediterranean diet? 04:22 Why do we have more data on this diet? 06:08 What are the main differences between this and other diets? 07:30 How much meat is in the Mediterranean diet? 08:20 Is the Mediterranean diet a “whole food” diet? 09:10 How do whole grains fit into this diet? 10:06 Where do oils and legumes come into this? 11:31 What happens when you switch from a US/UK-centric diet to a Mediterranean diet? 13:23 What is going on inside the body to deliver the health benefits? 14:08 What are the possible challenges of the Mediterranean diet? 16:05 Keto vs. Mediterranean diet study 19:09 What's the verdict? 19:50 Outro Mentioned in today’s episode: Adherence to Ketogenic and Mediterranean Study Diets in a Crossover Trial: The Keto-Med Randomized Trialfrom Nutrients Effect of a ketogenic diet versus Mediterranean diet on glycated hemoglobin in individuals with prediabetes and type 2 diabetes mellitusfrom 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 Instagram Timecodes: 00:00 Introduction 00:42 Pre warning 00:52 Topic Intro 01:20 Why is calorie counting so popular? 02:40 Does it matter what you eat or only about total calorie intake? 04:14 What happens in your body when you eat fewer calories? 07:08 What does the science say now? 08:35 How does your metabolism change when you cut calories? 10:29 Why is the diet still so officially accredited? 11:23 What's the verdict? 12:30 Outro Mentioned in today’s episode: Energy compensation and metabolic adaptation: "The Biggest Loser" study reinterpretedfrom 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 Instagram Timecodes: 00:00 Introduction 00:42 Topic intro 01:10 Why would anyone want to follow the carnivore diet? 01:45 What are people eating on this diet? 01:59 What would happen if you ate this way? 02:53 Can we get all the essential nutrients we need to live from this diet? 03:37 What are the claimed benefits of this diet? 04:21 Could you live on this diet long-term? 05:18 What are the differences between animal carnivores and us? 07:08 Are there any studies to show what happens when you follow it? 08:32 Why aren't there any official studies on the carnivore diet? 09:56 What's the verdict? 10:25 Outro Mentioned in this episode: Behavioral characteristics and self-reported health status among 2029 adults consuming a “Carnivore Diet” 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 Instagram Timecodes: 00:00 Introduction 00:42 Topic intro 02:05 Is the paleo diet a logical diet based on where we came from? 03:03 What’s so appealing about the stone age diet? 04:19 What’s the difference between paleo diets now and our authentic ancient diets? 05:30 What are the theoretical health benefits if you were to follow the paleo diet? 06:32 What are the downsides of following the paleo diet? 07:09 How closely does the ancestral paleo diet match our modern paleo diet? 09:25 What's the verdict? 10:04 Outro Is there a nutrition topic you’d like us to cover? Email us at 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 guide Follow ZOE on Instagram Timecodes: 00:00 Introduction 00:42 Topic Intro 02:11 Why do people still follow low fat diets today? 03:56 What happens in the body when you cut out fat? 05:26 Does a low fat diet make you healthier? 07:01 Is it possible to have a healthy low fat diet? 09:49 If you choose a low fat diet with healthy carbs, is it better than a high fat diet? 11:39 What happens if you remove all fat from your diet? 12:06 What's the verdict? 12:35 Outro Is there a nutrition topic you’d like us to cover? Email us at podcast@joinzoe.com and we’ll do our best to cover it. Episode transcripts are available here.