ZOE Science & Nutrition

Latest Episodes:

Stop dementia before it starts Mar 28, 2024

Show notes

How early should you start taking dementia seriously?

Here’s 5 things you can do now to reduce dementia risk today.

Professor Claire Steves and Jonathan Wolf 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.

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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 patients from NeuroImage Clinical

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Episode transcripts are available here.

Three ways to prevent diabetes with Professor Naveed Sattar Mar 21, 2024

Show notes

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.

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Timecodes:

00:00 Introduction

01:00 Topic introduction

02:28 Quick fire questions

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

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

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

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

14:34 What is HBA1C?

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

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

24:54 Are risks different between men and women?

27:08 How does ethnicity come into this?

31:04 What other personal risk factors are there?

32:29 What are the symptoms of diabetes?

33:53 When do these symptoms begin?

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

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

38:34 How can we avoid getting diabetes?

42:10 How can we combat genetic risk factors?

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

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

49:20 Summary

53:39 Outro

Mentioned in today’s episode:

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

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

The truth about SIBO with Dr. Will Bulsiewicz Mar 14, 2024

Show notes

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.

🌱 Try our new plant based wholefood supplement - Daily 30

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

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Timecodes

00:00 Introduction 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

14:35What 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

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

Fitness routines for menopause with Dr. Stacy Sims - exercise for every stage Mar 07, 2024

Show notes

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.

🌱 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

Learn how your body responds to food 👉 zoe.com/podcast for 10% off

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:

And these books by Dr. Stacy Sims:

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

Coffee's hidden health benefits Feb 29, 2024

Show notes

If you thought coffee was just a caffeine kick, think again.

Prof. Tim Spector & 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.

🌱 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

Learn how your body responds to food 👉 zoe.com/podcast for 10% off

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

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Episode transcripts are available here

Live more healthy years Feb 22, 2024

Show notes

Do you want to live to 100? Dan Buettner may be able to help. Dietary patterns, community, environment, and stress management play pivotal roles in longevity, and he’s studied the longest living people on earth.

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.

🌱 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

Learn how your body responds to food 👉 zoe.com/podcast for 10% off

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

The Blue Zones Kitchen: 100 Recipes to Live to 100

"Live to 100"

Have feedback or a topic you'd like us to cover? Let us know here

Episode transcripts are available here.

The surprising truth about histamine intolerance Feb 15, 2024

Show notes

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.

🌱 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

Learn how your body responds to food 👉 zoe.com/podcast for 10% off

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 Foods
Histamine and histamine intolerance published in The American Journal of Clinical Nutrition
Histamine intolerance: The current state of the art published in Biomolecules

Have feedback or a topic you'd like us to cover? Let us know here

Episode transcripts are available here.

Beat stress with science: 4 key techniques for stress relief with Dr Rangan Chatterjee Feb 08, 2024

Show notes

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.

🌱 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

Learn how your body responds to food 👉 zoe.com/podcast for 10% off

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

Episode transcripts are available here.

Have feedback or a topic you'd like us to cover? Let us know here

Mushrooms as medicine: Uncovering the health secrets of fungi Feb 01, 2024

Show notes

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?

🌱 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

Learn how your body responds to food 👉 zoe.com/podcast for 10% off

Follow ZOE on Instagram.

Timecodes:

00:00 - Introduction

1:42 - Quickfire round

3:04 - What are fungi?

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

14:10 - The human impact on fungi

19:41 - Mushrooms and mental health

28:01 - Fungi as medicine

35:34 - Why should we eat mushrooms

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

46:56 - How often should you eat mushrooms

51:17 - Summary

56:01 - Outro

Mentioned in today’s episode:

Potential role of ergothioneine rich mushroom as anti-aging candidate through elimination of neuronal senescent cells from Brain Research
Medicinal mushrooms in adjuvant cancer therapies: An approach to anticancer effects and presumed mechanisms of action from Nutrire
Immunomodulatory effect of mushrooms and their bioactive compounds in cancer: A comprehensive review from Biomedicine & Pharmacotherapy

Episode transcripts are available here.

Have feedback or a topic you'd like us to cover? Let us know here

What to eat for your health - according to science Jan 25, 2024

Show notes

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.

🌱 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

Learn how your body responds to food 👉 zoe.com/podcast for 10% off

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?