ZOE Science & Nutrition

Latest Episodes:

Everything you've heard about lactose is wrong Mar 09, 2023

Show notes

Lactose is usually only discussed in the context of intolerance. This intolerance can make us feel bloated, gassy and uncomfortable. But from cow’s milk to yoghurt and even breast milk, lactose is everywhere! So, can it really be that bad for us?

In today’s short episode of ZOE Science & Nutrition, we’re joined by Dr Will B. to find out.

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Studies referenced in the episode:

Nature: How humans’ ability to digest milk evolved from famine and disease

PubMed Central (PMC)

Effects of Prebiotic and Probiotic Supplementation on Lactase Deficiency and Lactose Intolerance: A Systematic Review of Controlled Trials

PubMed Central (PMC)

Improving lactose digestion and symptoms of lactose intolerance with a novel galacto-oligosaccharide (RP-G28): a randomized, double-blind clinical trial

PubMed Central (PMC)

Impact of short-chain galactooligosaccharides on the gut microbiome of lactose-intolerant individuals

https://www.hopkinsmedicine.org/health/conditions-and-diseases/lactose-intolerance

The Importance of Lactose in the Human Diet: Outcomes of a Mexican Consensus Meeting:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893676/

Episode transcripts are available here.

Want to create your own podcast? Contact Fascinate Productions to bring it to life.

Best of gut health - anniversary edition Mar 07, 2023

Show notes

Gut health is a topic we talk about a lot at ZOE. The gut doesn’t just fight disease, it boosts our mood, processes energy and so much more. Today’s bonus episode journeys through everything we’ve learnt about gut health so far. And what a myth-busting journey it is!

In this episode, Jonathan delves into the microbiome, highlighting the most useful tips from conversations with ZOE’s U.S. Medical Director and resident gut health expert, Will Bulsiewicz, and Tim Spector, one of top 100 most cited scientists and author Food for Life.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 - Intro

01:27 - Is bacteria bad for us?

04:10 - How is the microbiome affected by what we eat?

10:00 - What happens to the gut when fasting?

11:53 - Why bacteria eats the inside of our bodies

13:59 - What causes heartburn?

17:00 - What’s going on with gas and bloating?

19:09 - Tell-tale signs of constipation

22:42 - How to treat constipation

25:52 - Other signs of an unhealthy gut

27:20 - Why do doctors ask about your trips to the bathroom?

29:37 - Tips for tackling an unhealthy gut

31:40 - Outro

Episode transcripts are available here.

Will’s book is available to buy here.

Tim’s book is available to buy here.

Full length episodes mentioned:

Referenced in today’s episode:

A redefinition of constipation from King’s College London
The State Of The Nation’s Gut, a report from the U.K.-based Love Your Gut initiative
Epidemiology of constipation in Europe and Oceania: A systematic review published in BMC Gastroenterology
Recent advances in understanding and managing chronic constipation published in F1000Research
The Bristol Stool Scale
ZOE’s Blue Poop Challenge
Blue poo: Impact of gut transit time on the gut microbiome using a novel marker published in Gut

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Want to create your own podcast? Contact Fascinate Productions to bring it to life.

The future is here: AI and personalized healthcare with Eric Topol Mar 02, 2023

Show notes

If you were to ask Siri, Alexa, or ChatGPT for medical advice right now, that would be a terrible idea.

But with recent developments in technology, this looks set to change. AI has become more intelligent, wearable devices - more accurate, and personalized medicine - increasingly mainstream.

But is any of this safe? Should we really trust machines with our health? And will any of this actually happen?

In today’s episode, Jonathan speaks to Eric Topol to explore how artificial intelligence may transform your next trip to the doctor.

Eric Topol is one of the top 10 most-cited researchers in medicine, the author of 3 bestselling books on the future of medicine, and a practising cardiologist.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

If Timecodes:

00:00 - Introduction

00:11 - Topic introduction

01:53 - Quickfire questions

04:17 - Doctor-patient relationship

05:49 - Jonathan’s story with Eric

08:02 - How has medicine changed?

13:54 - Is there an optimistic future for medicine, utilising AI?

17:46 - How close are we to utilizing AI-based solutions in medicine?

23:09 - Self-diagnosis and preventative care

27:05 - Is prevention possible through AI?

32:33 - Personalized healthcare

41:51 - Summary

43:45 - Goodbyes

44:01 - Outro

Episode transcripts are available here.

Follow Eric on Twitter: https://twitter.com/EricTopol

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Have an idea for a podcast? Contact Fascinate Productions to bring it to life.

Eggs: are they good for me? Feb 23, 2023

Show notes

Eggs are nutrient-dense and have a long shelf life. Compared with many other protein sources, they’re on the cheaper side. But they’re not as popular as they used to be. And a lot of this comes down to a debate about cholesterol.

In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: What’s the truth about eggs?

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Episode transcripts are available here.

Want to create your own podcast? Contact Fascinate Productions to bring it to life.

How to maximize health in your later years Feb 16, 2023

Show notes

Why do some people remain fit and healthy in their later years while others become increasingly frail?

Researchers from Kings College London have been following thousands of twins for 30 years in an effort to understand how each of us ages differently. And some of their findings will surprise you!

In today’s episode, Jonathan speaks to Claire Steves to better understand what all this means, shedding light on how aging works and what we can do about it:

Dr. Claire Steves is a senior lecturer at King's College London, a medical doctor, and the clinical director at TwinsUK

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 - Introduction

00:10 - Topic introduction

01:39 - Quickfire questions

03:16 - Claire’s work during the pandemic

05:17 - What happens in our bodies when we age?

08:26 - Genes and aging

09:33 - What factors affect aging?

11:39 - Effects of physical activity

12:23 - Microbiome effects on aging

13:33 - Claire’s research

19:11 - What evidence is there that we can slow the effects of aging?

21:44 - What are some modifiable factors that can help reduce aging effects?

23:06 - Alzheimer's and dementia

28:21 - Stimulating your brain

29:45 - The importance of social interaction for the brain

31:02 - Diet. health and aging

35:27 - Menopause

37:30 - Actionable advice about maximizing health while aging

39:14 - The biggest myth about aging

42:20 - Summary

43:41 - Goodbyes

43:50 - Outro

Episode transcripts are available here

Find Claire’s publications here

The UK’s largest adult twin registry - Twins UK

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Have an idea for a podcast? Contact Fascinate Productions to bring it to life.

The ultimate guide to constipation Feb 09, 2023

Show notes

The formal definition for constipation is ‘Having fewer than three bowel movements per week’. But, did you know that you can have a bowel movement every day and still be constipated? Recent data has shown that a quarter of people worldwide have at one point reported symptoms, suggesting that there is so much more to constipation than simply infrequent bowel movements.

In today’s short-ish episode of ZOE Science & Nutrition, Jonathan and Will attempt to dispel some misconceptions about constipation and empower you to have better bowel movements.

Studies referenced in today’s episode:

A redefinition of constipation by King’s College London, published in the American Journal of Gastroenterology (2019) here
The State Of The Nation’s Gut, Love Your Gut here
Epidemiology of constipation in Europe and Oceania: a systematic review from Prichard & Bharucha via BMC Gastroenterol here
Recent advances in understanding and managing chronic constipation from Peppas, Alexiou, Mourtzoukou & Falagas via F1000Research here

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Follow Sarah on Instagram: https://www.instagram.com/theguthealthmd/

This podcast was produced by Fascinate Productions.

How to eat well on a budget Feb 02, 2023

Show notes

The cost of living has soared. Energy prices have doubled, and food costs have gone up enormously. As a result, the weekly shopping bill can be shocking.

For some, this is merely an inconvenience. But many others face the awful choice between heating their home and maintaining their usual diet. The consequence is that many of us are throwing cheaper ingredients into our shopping baskets to save money.

So does this mean that eating healthy is an indulgence that be dropped in favour of cheap ultra-processed food? Or is it still possible to eat healthily on a budget?

In today’s episode, Jonathan speaks to Dr. Rupy Aujla and Tim Spector to better understand how to eat healthier while spending less:

Dr. Rupy Aujla is a medical doctor who, since 2015, has been teaching people to cook their way to health. He’s the founder of The Doctor’s Kitchen and has recently turned his efforts to healthy cooking on a tight budget.
Tim Spector is a co-founder of ZOE and one of the world's top 100 most cited scientists.

Buy Rupy’s book here.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 - Introduction

00:10 - Topic introduction

02:12 - Quickfire questions with Rupy

03:33 - Quickfire questions with Tim

04:22 - What’s one swap you can make today if you’re trying to eat well, for less?

05:07 - What has Dr. Rupy been up to?

06:58 - Do you need to give up eating healthy foods when economizing?

08:23 - Options when you’re on a budget

09:31 - Batch cooking

16:00 - Is it expensive to have healthy and good quality foods?

17:54 - Recipe adherence

20:24 - Advice for people cooking on their own

23:53 - How long does food last?

25:24 - How nutritious are canned & frozen foods?

28:23 - About protein

38:31 - What’s the one food you should spend more money on?

41:34 - Summary

42:29 - Can you have a healthier diet as a consequence of being on a budget?

43:23 - Goodbyes

43:26 - Outro

Get Tim’s book here.

Episode transcripts are available here.

Find delicious recipes to cook here.

Follow Rupy on Instagram: https://www.instagram.com/doctors_kitchen

Follow Tim on Instagram: https://www.instagram.com/tim.spector

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Want to create your own podcast? Contact Fascinate Productions to bring it to life.

Signs of an unhealthy gut Jan 26, 2023

Show notes

Our gut helps fight disease. It processes energy for us and boosts our mood. So, having a healthy gut is extremely important – but there’s still a lot we don’t know.

Gut biome tests are a new, exciting technology, but are they the be-all and end-all for dietary decision-making? And are there simpler ways — and tastier ways, perhaps — to tell what’s happening inside our bodies?

In today’s short episode of ZOE Science & Nutrition, Jonathan and Dr. Will ask: What are the signs of an unhealthy gut? And how can we improve our gut health?

Referenced in today’s episode:

The Bristol Stool Scale. https://www.bladderandbowel.org/bowel/bowel-resources/bristol-stool-form-scale/
ZOE’s Blue Poop Challenge: https://www.joinzoe.com/bluepoop
Blue poo: Impact of gut transit time on the gut microbiome using a novel marker published in Gut https://gut.bmj.com/content/70/9/1665

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Follow ZOE on Instagram: https://www.instagram.com/zoe/

This podcast was produced by Fascinate Productions.

How to improve blood sugar control with exercise Jan 19, 2023

Show notes

Blood sugar is one of the rare nutrition topics where everyone agrees: We should avoid big peaks and dips and aim for a steady curve.

Spikes cause inflammation, accelerate aging, and lead to type 2 diabetes. Crashes make us feel moody and tired, and crave foods we don’t need.

We can control our blood sugar through what and how we eat. But something else affects our blood sugar — physical activity.

Exercise has a profound effect on your blood sugar response. Together with your food choices, being physically active helps you keep your blood sugar level even.

In this episode of ZOE Science & Nutrition, Jonathan speaks with Javier Gonzalez and Sarah Berry to find out how exercise affects our blood sugar response — even when we’re fasting — and how much exercise we need to do to benefit.

Javier Gonzalez is an associate professor of human physiology at the University of Bath whose research focuses on the interaction between diet and exercise.
Sarah Berry is one of the world's leading experts on human nutrition. She has personally run over 20 randomized clinical trials looking at how humans respond to different fats.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 - Introduction

00:12 - Topic introduction

01:39 - Quickfire questions

02:55 - Is a 30-minute walk as good as 30-minute cardio?

03:39 - What is blood sugar and why should we care about it?

05:10 - Blood sugar control throughout the day

07:43 - Why is it important to know about blood sugar?

09:01 - Blood sugar control

12:25 - How exercise affects blood sugar

14:17 - The power of fidgeting

16:12 - Effects of higher intensity exercise

17:00 - Lower intensity exercise vs higher intensity exercise

18:41 - Intermittent fasting and blood sugar

24:43 - Personalization

26:35 - What types of exercises can you do to control blood sugar?

29:12 - Cardio vs resistance training

34:21 - Blood fats & exercise

42:15 - 3 tips on leveraging exercise to control blood sugar and blood fats

43:14 - Summary

44:25 - Goodbyes

44:37 - Outro

Episode transcripts are available here.

Follow Javier on Twitter: https://twitter.com/gonzalez_jt

Follow Sarah on Instagram: https://www.instagram.com/drsarahberry/

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Have an idea for a podcast? Contact Fascinate Productions to bring it to life.

Foods to lower your cholesterol Jan 12, 2023

Show notes

More than half of us have high cholesterol — and new research suggests that having even slightly raised levels in our 30s could significantly increase our chances of developing heart disease.

Medication is a common fix, but it comes with side effects. So, today we’re looking at how much changing our diets can help.

In this short (ish) episode of ZOE Science & Nutrition, Jonathan and Sarah ask: Can we lower our cholesterol by changing our diets?

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Studies referenced in the episode:

‘Association between Carbohydrate Intake and Serum Lipids’ from the Journal of the American Nutrition Association here
‘The Mediterranean Diet And Cardioprotection: Historical Overview And Current Research from the Journal of Multidisciplinary Healthcare here
‘Direct comparison of dietary portfolio vs statin on C-reactive protein’ from the European Journal of Clinical Nutrition here

This podcast was produced by Fascinate Productions.

Our TOPPODCAST Picks

Follow Us

Stay Connected

Related Podcasts

Links

Stay Connected