ZOE Science & Nutrition

Latest Episodes:

Is Coffee Healthy? May 12, 2022

Show notes

Coffee’s earliest consumption dates back millennia when the tribesmen of Ethiopia used its ground-up berries to help aid concentration during prayer.

Arriving in Europe in the 17th century, Coffee quickly began to replace beer and wine as a favourite breakfast drink.

In the 20th century, coffee was blamed for high blood pressure and heart attacks, and more recently linked to a rising epidemic of poor sleep.

None of this has prevented coffee’s relentless rise. Over 2 billion cups of the stuff are drunk each day.

So, is coffee a guilty treat as many of us suspect? Or is it a health drink feeding your good gut bacteria?

In this episode, Jonathan speaks with James Hoffmann and Tim Spector to find out. They discuss how coffee affects your gut bacteria, your hormones and your heart, whether decaffeinated coffee is healthy, and discover some of coffee’s most surprising side effects – which could come in handy if you find yourself in the jungle.

James Hoffmann is a leading coffee expert and author of the World Atlas of Coffee and co-founder & chairman of the Square Mile Coffee Roasters.
Tim Spector is a co-founder at ZOE and one of the top 100 most cited scientists in the world.

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

Timecodes:

00:00 - Intro

00:11 - Topic introduction

01:54 - Quickfire questions

03:30 - What is coffee and why are we willing to spend money on it?

04:51 - Views on coffee

08:07 - Health properties of coffee

10:24 - How is coffee made?

14:32 - Quantities of caffeine in beverages

16:12 - How important is fermentation for coffee flavor?

17:20 - What does the fermentation stage look like?

19:51 - Fiber & coffee

24:00 - Effects of coffee

24:54 - How much is too much coffee?

26:39 - What time is the best to drink coffee?

30:32 - What is decaf and is it safe?

34:03 - Does James drink decaf?

34:44 - Is decaf as healthy as caffeinated coffee?

36:01 - Does coffee quality matter?

37:00 - James' coffee preference

38:15 - Health side effects of coffee

40:25 - Is it healthy to mix coffee with milk?

42:48 - James' opinion on coffee with milk

44:31 - Summary

46:39 - Instagram question: Does coffee dehydrate you?

47:00 - Goodbyes

47:17 - Outro

Episode transcripts are available here.

Follow James: https://www.instagram.com/jimseven/

Follow Tim: https://twitter.com/timspector

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

This podcast was produced by Fascinate Productions

Your Gut is Full of Bugs: Why This is Great News Apr 28, 2022

Show notes

You may have heard there are bugs in your gut. But do they matter?

Today, the evidence shows the answer is a resounding yes. This ecosystem of tiny microbes living in our bodies is one of the most exciting areas in medical research, linked to everything from metabolic to mental health.

So while many of us have heard that gut health is essential, few of us understand why and what we should do to support our gut bacteria.

In this episode, Jonathan speaks with Will Bulsiewicz to find out when our microbiome begins to form, the most effective ways to support our gut health, and the role these gut bacteria play in controlling our weight.

Will Bulsiewicz is a board-certified gastroenterologist, and New York Times bestselling author of the microbiome book Fiber Fueled.

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

Timecodes:

00:00 - Intro

00:11 - Topic introduction

01:29 - Quickfire questions

02:55 - What is the microbiome?

08:51 - The role of the microbiome?

11:52 - The microbiome as an organ?

17:01 - Why does the microbiome matter?

21:01 - How does the microbiome affect our metabolism and weight?

24:12 - Do we have a microbiome before we are born? How does it develop?

32:44 - What can you do to improve your gut health?

35:55 - Analyzing the microbiome to know more about your relationships

39:24 - 3 health tips to improve our microbiomes

41:42 - Summary

44:40 - Outro

Episode transcripts are available here.

Follow Will: https://www.instagram.com/theguthealthmd/

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

This podcast was produced by Fascinate Productions.

Fats and oils: What’s the real story? Apr 14, 2022

Show notes

Today we’re talking about fat, a delicious component of our food with a terrible reputation.

Fats have been broadly associated with weight gain and heart disease until recently.

A mountain of new scientific evidence suggests this is wrong and that it's not as simple as ‘all fat is bad’. Indeed, eating more healthy fat might actually reduce heart disease for many people.

In today’s episode, Jonathan speaks to Dr Sarah Berry to learn about what science tells us today, whether it is possible to lose weight on a high-fat diet, what oils we should be cooking with, and the different types of fats.

Dr. Sarah Berry is one of the world's leading experts on human nutrition, who has personally run over 20 randomised 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 - Intro

02:50 - Episode Start

03:08 - Quickfire round

04:54 - Can fat ever be healthy?

08:53 - Is it possible to put on weight if you’re on a low-fat diet?

10:50 - Food accessibility & bioaccessibility

13:22 - Understanding the caloric data of fats

19:25 - Fats’ relationship with cholesterol

23:40 - Food labels aren't necessarily helpful

27:45 - What are the best oils to cook with?

33:04 - Are there any dangers of cooking with oil?

37:43 - Are eggs safe?

38:56 - Is fish good for you?

42:26 - Summary

45:59 - Goodbyes

46:28 - Outro

Episode transcripts are available here.

Follow Sarah: https://twitter.com/saraheeberry

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

This podcast was produced by Fascinate Productions.

Is exercise or nutrition more important for weight loss? Mar 31, 2022

Show notes

Our transformation into coach potatoes happened in the blink of an eye. Only 100 years ago, most people relied on manual work to make their living.

Today, things are different. Many of us live our lives in front of a screen. Online shopping and remote work mean some of us don’t need to leave the house at all. So how bad is this for us?

The answer is now clear: Low levels of physical activity lead to an increased risk of disease and a lower quality of life in older age. However, when we come to the question of what sort of exercise you should be doing, how often, and how much it contributes to weight loss, the answers might surprise you.

In today’s episode, Jonathan speaks to a Human Physiologist to learn about the interactions between diet and exercise and their impact on human health:

Dr. Javier Gonzalez is an associate professor of Human Physiology at the University of Bath and also a technical advisor to the athletes in the INEOS Tour de France cycling team.

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

Timecodes:

00:00 - Intro

02:00 - Episode start: quickfire round

03:45 - Why does exercise matter?

04:42 - How much exercise do you need to see health benefits?

05:40 - Defining exercise

08:16 - How much walking to do to see health benefits?

09:03 - What is cardio training & strength training?

10:41 - Differences between cardio and strength training

12:18 - Importance of strength training

15:28 - Is exercise or nutrition more important for weight loss?

18:03 - Dr. Javier’s research on fasting & exercise

22:16 - Should we exercise in a fasted state?

25:26 - Fasting and bone health

26:35 - What can we learn from professional athletes?

28:03 - How does glycogen get produced?

31:55 - How does exercise relate to gut health?

33:09 - What we should eat to benefit from exercise

35:40 - How to think about protein intake

37:26 - How should non-athletes think about food to complement their exercise

40:51 - Personalization & differences between men & women

43:57 - How important is exercising for menopausal women?

45:56 - Summary

51:42 - Goodbyes

51:53 - Outro

Episode transcripts are available here.

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

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

This podcast was produced by Fascinate Productions.

Menopause: How your body changes and what you can do Mar 24, 2022

Show notes

There's a condition that leads to an increased risk of heart disease, dementia, and early death that's been affecting people for as long as they've existed. The many symptoms can severely impact quality of life - ranging from headaches and memory problems to anxiety and weight gain.

This condition affects more than half of the world's population, but unbelievably its rarely discussed and the scientific research that exists on it is limited.

It's called menopause, and it affects 1.2 billion women worldwide. It's not a disease, but the effects can be just as serious for some women.

Jonathan talks to the British doctor who's working to educate us about menopause and bring the discussion on the topic into the mainstream.

Dr Louise Newson is a GP, menopause specialist and founder of the Newson Health Menopause & Wellbeing Center. Director of the Balance Menopause App and the non-profit Newson Health Research and Education. Founder of The Menopause Charity.

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

Timecodes:

00:00 - Intro

00:09 - Jonathan Intro

01:11 - Episode start

01:24 - What is menopause and why is it important for Dr Louise

04:17 - Being hormone-deficient is bleak

07:27 - The overall scale of menopause

12:41 - What is HRT?

17:24 - How little menopause is talked about

19:30 - Dr Louise’s push for menopause understanding & education

23:02 -What’s the accurate test for perimenopause?

28:10 - Understanding hormone deficiency symptoms

31:58 - What else can you do besides HRT: Nutrition considerations

41:09 - Does your body shape change while menopausal?

41:55 - Summary

44:06 - Goodbyes

44:31 - Outro

Episode transcripts can be found here.

Dr Louise’s non-profit organisation about improving and understanding women’s hormone health: https://www.nhmenopausesociety.org

Check Dr Louise’s app on perimenopause and menopause: https://www.balance-menopause.com

Follow Louise: https://twitter.com/drlouisenewson

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

This podcast was produced by Fascinate Productions.

Alcohol: Can it ever be healthy? Mar 17, 2022

Show notes

For many of us, it's a ritual to help us wind down after a long day, an excuse to catch up with friends, or a lubricant to an awkward social situation. Alcohol can be delicious, but our relationship with it is often complicated.

Good times with friends aren’t without sacrifice, and many of us feel the morning after impact of a few too many drinks. For an unfortunate minority, alcohol can lead to addiction and even death.

What we want to know is, can alcohol ever be healthy? Is any amount of alcohol a sure path to an early grave, or could a glass of red wine be the best thing for your heart health? This episode examines these contradictions to see what the science says.

Jonathan speaks to two leading scientists to better understand the effects of alcohol:

Tim Spector - scientific co-founder at Zoe and one of the top 100 most cited scientists in the world
Dr. Sarah Berry - one of the world's leading experts in human nutrition, with over 30 randomised human clinical trials to her name

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

Timecodes:

00:00 - Intro

00:10 - Jonathan’s introduction

01:25 - Episode start

01:45 - Tim’s favourite alcohol

02:24 - Is red wine healthy?

04:56 - How does alcohol relate to our microbiomes?

08:41 - What’s the cause of alcohol's positive effects?

11:16 - The importance of the amount of alcohol consumed

15:47 - Understanding the adverse effects of alcohol

17:48 - Why do hangovers get worse with age?

21:41 - Does alcohol influence weight?

24:48 - Alcoholic beers vs non-alcoholic beers in relation to sugar

28:34 - Avoid alcohol if you have these conditions!

29:54 - How does fermentation of beer differ from kombucha?

32:21 - Organic and natural wine

35:10 - Summary

38:03 - Outro

Follow Sarah: https://twitter.com/saraheeberry

Follow Tim: https://twitter.com/timspector

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

This podcast was produced by Fascinate Productions.

Is Dark Chocolate Good for Weight Loss? Mar 10, 2022

Show notes

This plant has been used by human beings for thousands of years with samples found in 5000-year-old pottery discovered in the upper Amazon. The Mayans considered it a gift from the gods and used it in their sacred ceremonies, where it was believed to have mystical healing powers. For the Aztecs, it was worth more than gold and given to their victorious warriors.

We are talking, of course, about chocolate. Even though our relationship with chocolate spans thousands of years we still can’t agree about it. It seems obvious that something so delicious must be bad for us. Can there be any truth to the claims that chocolate can improve our mood, our health and even our libido?

Jonathan speaks to Professor Tim Spector, one of the world's top 100 most cited scientists and author of the diet myth, and Spencer Hyman, one of the world’s leading chocolate experts and founder of the craft chocolate business Cocoa Runners.

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

Timecodes:

00:00 - Intro

00:10 - Jonathan’s introduction

01:19 - Lighting round questions, with true/false answers

05:49 - Why certain chocolates might be good

06:34 - What is fermentation?

09:54 - Which kinds of chocolates are good or bad for you?

12:14 - How to figure out the differences in chocolates

14:12 - Why is are chocolates classified the way they are

16:20 - Considerations about dark chocolate

20:38 - Personalized responses to chocolate

23:39 - On chocolate addiction

24:55 - How to taste chocolate

28:10 - Is smell an indicator as to what happens in our microbiomes?

31:52 - 3 things you should know when buying chocolate

33:17 - Description of chocolate in nature

37:15 - Sugar in chocolate

40:29 - Is fruit and nut milk chocolate healthier than dark chocolate?

41:27 - How much chocolate do you need for it to be beneficial?

42:59 - Should I watch out for lecithins in chocolate?

44:52 - Is eating half a bar of chocolate before bed a bad idea?

46:24 - Goodbyes & Outro

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

This podcast was produced by Fascinate Productions.

Food Intolerances: What's the Story? Mar 10, 2022

Show notes

1 in 5 people suffer from food intolerances, a figure that’s growing each year. As a result, people are eating increasingly restricted diets, removing dairy, gluten and many other foods from their plates. Unfortunately, they end up eating highly processed foods that damage their gut microbiome and lead to long-term health problems. Even with food restrictions, many people see limited improvements in their symptoms.

The whole topic of intolerance is full of pseudoscience, dubious blood tests, and miracle cures.

However, in the last few years, we have seen a revolution in our understanding, with gut bacteria now the stars of the show. This new understanding has profound implications for how we should treat our food intolerances.

Today we’ll focus on what the latest science says. Jonathan is joined by Will Bulsiewicz, board-certified gastroenterologist, New York Times best-selling author and ZOE's science board member, whose latest book is all about food intolerance.

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

Timecodes:

00:00 - Intro

00:09 - Jonathan’s introduction

01:29 - Quick-fire questions

03:43 - What are food allergies and intolerances?

10:33 - The rise of food allergies and intolerances

14:38 - Training your microbes

17:13 - How do I know if I have a food intolerance?

19:37 - The difficulty of managing your diet and reintroducing foods

21:26 - Can you fix these food intolerances?

23:01 - The counter-intuitive approach to improving allergies and intolerances

24:54 - What can parents do to prevent allergies in their children?

25:39 - How do FODMAPs relate to the step by step exposure concept?

26:26 - What is a FODMAP?

27:34 - FODMAP examples

27:59 - FODMAP intolerance considerations

29:43 - Celiac disease tests

30:36 - Can FODMAPs tolerance be increased?

31:40 - What is histamine intolerance and what can you do about it?

40:15 - Summary

44:22 - Goodbyes

44:34 - Outro

Read Will Bulsiewicz’s cookbook, “Fiber Fueled: The Plant-Based Gut Health Program for Losing Weight, Restoring Your Health, and Optimizing Your Microbiome” in all major bookstores.

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

This podcast was produced by Fascinate Productions.

Welcome to ZOE Science & Nutrition Mar 10, 2022

Show notes

Welcome to the brand-new podcast from ZOE, the people behind the world's largest scale nutrition study.

ZOE Science & Nutrition is the podcast where the world’s top scientists explain the latest health, nutrition, and gut health research in terms we can all understand.

So join us every other Thursday on this journey of scientific discovery!

Scientists featured in this trailer:

Will Bulsiewicz & Tim Spector OBE.

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

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