ZOE Science & Nutrition ZOE

Inflammation is a complicated topic. Short-term inflammation plays an essential role in fighting infections and healing injuries. But too much inflammation can be a catalyst for chronic ailments, like heart disease, type 2 diabetes, autoimmune disorders, rheumatoid arthritis, and obesity.
What we eat can influence our inflammatory responses and contribute to chronic, low-grade inflammation.
In today’s episode, Prof. Philip Calder helps us understand the science behind inflammation, how it impacts our health and what food has to do with it.
Philip is head of the School of Human Development and Health, as well as a Professor of Nutritional Immunology, in the Faculty of Medicine at the University of Southampton. He’s also an internationally recognised researcher on the metabolism and functionality of fatty acids. His work focuses on the roles of omega-3 fatty acids and the influence of diet and nutrients on immune and inflammatory responses. 
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
01:20 Quickfire questions
02:55 The role of inflammation in immunity
05:30 Chronic inflammation and disease
08:30 How to measure inflammation
09:53 Low-grade inflammation and disease risk
12:30 What causes blood vessel inflammation?
15:23 What creates the narrowing of blood vessels?
17:20 How inflammation can cause blood clots, heart attacks and strokes
19:15 Inflammation and aging
21:40 Inflammation and lifestyle factors
25:07 Obesity and inflammation
28:45 Muscle loss and inflammation (sarcopenia)
30:52 The impact of meals, sugar and fats on inflammation
33:35 How diet could reduce inflammation
34:42 Why we all respond to food differently
38:42 Dietary choices to manage inflammation
40:00 What are omega-3s?
41:17 Anti-inflammatory foods
43:40 Health benefits of omega-3 fatty acids
45:55 Challenges with farmed salmon
Mentioned in today's episode:
Omega-3 polyunsaturated fatty acids and inflammatory processes: Nutrition or pharmacology? in the British Journal of Clinical Pharmacology
Omega-6 fatty acids and inflammation in PLEFA
Omega-3 fatty acids and inflammatory processes in Nutrients 
Another relevant study:
Health relevance of the modification of low-grade inflammation in ageing and the role of nutrition in Ageing Research Reviews
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.

The menopause transition can bring unexpected challenges — the effects can significantly impact daily life and long-term health.
Dr. Mary Claire Haver is a board-certified gynaecologist and a menopause specialist. She's helped thousands of women in perimenopause and menopause to realise their health goals. In today’s episode, she joins Jonathan and ZOE's Chief Scientist Dr. Sarah Berry to shed light on what to expect during these life stages.
Sarah and Mary Claire describe practical strategies for managing symptoms, critical conversations to have with healthcare providers, and how to advocate for yourself effectively in medical settings.
Follow Mary Claire 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
01:33 Quickfire questions
05:53 There is a lack of menopause training in medical school
07:02 Most women are going into menopause blind
07:43 Why menopause symptoms vary
09:30 The hormonal ‘zone of chaos’
11:45 ZOE PREDICT data on menopause symptoms
13:36 How long do perimenopause symptoms last?
17:52 Perimenopause at age 35?
18:34 Why hormone tests are worthless
20:53 The risk of chronic disease after menopause
24:53 Why does menopause increase hunger?
28:39 Why medicine and research is male-dominated
32:34 How to talk to your doctor about menopaue
34:12 Pregnancy research - 10x more extensive than menopause research!
35:14 Mary Claire’s toolkit of strategies for menopause
36:34 What are the long-term health benefits of hormone replacement therapy?
38:36 Is HRT safe for most women?
42:47 Brand new ZOE study results: diet and menopause
49:16 Top 3 tips to help with symptoms
54:34 What is ‘frozen shoulder’ and how can you treat it?
Mentioned in today's episode:
Menopause transition and cardiovascular disease risk: Implications for timing of early prevention: A scientific statement from the American Heart Association in CirculationThe controversial history of hormone replacement therapy in MedicinaDr. Vonda Wright’s website
Books by Mary Claire:
The New Menopause
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.

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 study published in Trials Analgesic effect of the aqueous and ethanolic extracts of clove, published in Avicenna Journal of PhytomedicineEffect of cinnamon spice on continuously monitored glycemic response in adults with prediabetes published in The American Journal of Clinical Nutrition Star anise (Illicium verum): Chemical compounds, antiviral properties, and clinical relevance published in Phytotherapy Research Ginger-Mechanism of action in chemotherapy-induced nausea and vomiting, published by Critical 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 Kingdom, published in Nature FoodThe Developmental Origins of Health and Disease (DOHaD), published in American Journal of Lifestyle MedicineA single serving of mixed spices alters gut microflora composition: a dose–response randomised trial, published in Nature
Books:
Every Body Should Know This by Dr. Federica Amati
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 a...

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, published in Archives of Osteoporosis
Relevant studies:
Influence of vitamin D supplementation on bone mineral content, bone turnover markers and fracture risk, published in Journal of Bone and Mineral Researcha href="https://onlinelibrary.wiley.com/doi/10.1002/jbm4.10651"...

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...