ZOE Science & Nutrition

By ZOE

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Description

The world’s top scientists explain the latest health, nutrition, and gut health research and translate it into practical advice to improve your health & weight. Join ZOE: Science & Nutrition, on a journey of scientific discovery. Hosted by Jonathan Wolf.

Episode Date
Is Coffee Healthy?
48:09
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. https://www.jameshoffmann.co.uk (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. https://www.tim-spector.co.uk (Tim Spector)  is a co-founder at ZOE and one of the top 100 most cited scientists in the world. If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program. 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 https://joinzoe.com/learn/category/nutrition/podcast (here). Follow James: https://www.instagram.com/jimseven/ (https://www.instagram.com/jimseven/) Follow Tim: https://twitter.com/timspector (https://twitter.com/timspector) Follow ZOE on Instagram: https://www.instagram.com/zoe/ (https://www.instagram.com/zoe/) This podcast was produced by https://fascinateproductions.co.uk/ (Fascinate Productions)
May 12, 2022
Your Gut is Full of Bugs: Why This is Great News
45:33
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. https://theplantfedgut.com (Will Bulsiewicz) 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 joinzoe.com/podcast and get 10% off your personalized nutrition program. 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 https://joinzoe.com/learn/category/nutrition/podcast (here). Follow Will: https://www.instagram.com/theguthealthmd/ (https://www.instagram.com/theguthealthmd/) Follow ZOE on Instagram: https://www.instagram.com/zoe/ (https://www.instagram.com/zoe/) This podcast was produced by https://fascinateproductions.co.uk/ (Fascinate Productions).
Apr 28, 2022
Fats and oils: What’s the real story?
45:41
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. https://www.kcl.ac.uk/people/sarah-berry (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. If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program. 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 https://joinzoe.com/learn/category/nutrition/podcast (here). Follow Sarah: https://twitter.com/saraheeberry (https://twitter.com/saraheeberry) Follow ZOE on Instagram: https://www.instagram.com/zoe/ (https://www.instagram.com/zoe/) This podcast was produced by https://fascinateproductions.co.uk/ (Fascinate Productions).
Apr 14, 2022
Is exercise or nutrition more important for weight loss?
52:32
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: https://researchportal.bath.ac.uk/en/persons/javier-gonzalez (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. If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program. 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 https://joinzoe.com/learn/category/nutrition/podcast (here). Follow Javier: https://twitter.com/gonzalez_jt (https://twitter.com/gonzalez_jt) Follow ZOE on Instagram: https://www.instagram.com/zoe/ (https://www.instagram.com/zoe/) This podcast was produced by https://fascinateproductions.co.uk/ (Fascinate Productions).
Mar 31, 2022
Menopause: How your body changes and what you can do
45:17
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 https://www.newsonhealth.co.uk/staff/dr-louise-newson/ (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. If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program. 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 https://joinzoe.com/learn/category/nutrition/podcast (here). Dr Louise’s non-profit organisation about improving and understanding women’s hormone health: https://www.nhmenopausesociety.org (https://www.nhmenopausesociety.org) Check Dr Louise’s app on perimenopause and menopause: https://www.balance-menopause.com (https://www.balance-menopause.com) Follow Louise: https://twitter.com/drlouisenewson (https://twitter.com/drlouisenewson) Follow ZOE on Instagram: https://www.instagram.com/zoe/ (https://www.instagram.com/zoe/) This podcast was produced by https://fascinateproductions.co.uk/ (Fascinate Productions).
Mar 24, 2022
Alcohol: Can it ever be healthy?
38:34
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: https://www.tim-spector.co.uk (Tim Spector) - scientific co-founder at Zoe and one of the top 100 most cited scientists in the world https://www.kcl.ac.uk/people/sarah-berry (Dr. Sarah Berry) - one of the world's leading experts in human nutrition, with over 30 randomised human clinical trials to her name If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program. 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 (https://twitter.com/saraheeberry) Follow Tim: https://twitter.com/timspector (https://twitter.com/timspector) Follow ZOE on Instagram: https://www.instagram.com/zoe/ (https://www.instagram.com/zoe/) This podcast was produced by https://fascinateproductions.co.uk/ (Fascinate Productions).
Mar 17, 2022
Is Dark Chocolate Good for Weight Loss?
47:11
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 https://www.kcl.ac.uk/people/professor-tim-spector (Tim Spector), one of the world's top 100 most cited scientists and author of the diet myth, and https://cocoarunners.com/author/spencer-admin/ (Spencer Hyman), one of the world’s leading chocolate experts and founder of the craft chocolate business Cocoa Runners.  If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program. 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/ (https://www.instagram.com/zoe/) This podcast was produced by https://fascinateproductions.co.uk/ (Fascinate Productions).
Mar 10, 2022
Food Intolerances: What's the Story?
45:18
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 to https://theplantfedgut.com/about/ (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. If you want to uncover the right foods for your body, head to http://joinzoe.com/podcast (joinzoe.com/podcast) and get 10% off your personalized nutrition program. 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/ (https://www.instagram.com/zoe/) This podcast was produced by https://fascinateproductions.co.uk/ (Fascinate Productions).
Mar 10, 2022
Welcome to ZOE Science & Nutrition
02:01
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/
Mar 10, 2022