ZOE Science & Nutrition ZOE

Nightshade vegetables — even the name is ominous. Some people believe they exacerbate arthritis and can cause inflammation. So, should we avoid them?
In today’s short episode of ZOE Science & Nutrition, Jonathan and Will ask: What are nightshade vegetables, and how can they benefit our bodies?
If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program.
Studies referenced in the episode:
Potato glycoalkaloids and adverse effects in humans: an ascending dose study Effect of red pepper on symptoms of irritable bowel syndrome: preliminary study Treatment of arthritis with topical capsaicin: a double-blind trial In defence of potatoes: How resistant starch from potatoes affects the gut microbiota Health benefits of eating tomatoes emerge 
Episode transcripts are available here.
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If you had to do just one thing to improve your health, what would it be?
Our busy lives mean it can be difficult to keep up healthy habits, and with so much conflicting advice out there it’s tricky to separate fact from fiction. In today’s episode, Jonathan is joined by medical doctor, journalist, and presenter Michael Mosley, who is alongside ZOE regular Tim Spector, to discuss Michael’s four key habits to improve our health. 
Michael’s latest book ‘Just One Thing’ explores these habits and has seen him speak to singing scientists and eccentric iceman to healthy habit experts and evangelists. And of course, being Michael, he tried every habit out himself. We talk about which methods are the most effective, which he has incorporated into his life, and how he makes his new habits stick.
Take part in the Big Poo Review 💩. Fill out the survey here.
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 Introduction
00:12 Topic introduction
01:38 Quick Fire Questions
03:24 Michael's simple changes to improve health
04:26 Are cold showers good for you?
05:54 How long do you need to be immersed in cold water for the benefits to work?
06:40 Can cold showers improve mental wellbeing?
10:25 Potential dangers of cold water swimming
11:58 Do cultural differences present different outcomes across the world?
13:08 Can these small stressors help us?
13:28 What is the theory behind this working?
15:21 Will this work for everyone or is this very personalized?
17:45 What effects does breathing have on your health?
18:57 How breathing exercises affect our brain
21:23 How do you keep up the breathing exercises?
22:36 ZOE app breathing exercise
24:44 Is there a difference between breathing through your nose and your mouth?
26:04 How important are plants and nature for our health?
29:21 Can exposure to nature improve things like mental health and even gut health?
31:01 Can herbs also help improve our health?
31:27 What are the benefits of exercise?
32:42 What are endocannabinoids?
33:41 Are preferences for exercise genetic?
35:12 Is it endorphins that make us feel good after / during exercise?
36:31 How exercise affects us is extremely personalized
38:42 How do we encourage people who don't enjoy exercise to do it?
40:13 Tips to improve your exercise routines
43:08 Are there benefits to walking downhill?
45:42 Summary
48:34 Goodbyes
49:08 Outro
Episode transcripts are available here
Michael Mosley’s book is available to buy here
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Have an idea for a podcast? Contact Fascinate Productions to bring it to life.

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/
Take part in the Big Poo Review 💩. Fill out the survey here.
If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program.
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.

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. 
Take part in the Big Poo Review 💩. Fill out the survey here.
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
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:
Signs of an unhealthy gutGut bacteria and fasting: meet the night crew - The Big IF DailiesGas and bloating: the causes and how to stop itYour gut is full of bugs: why this is great newsThe ultimate guide to constipationHeartburn: Why it happens and what you can do
Referenced in today’s episode: 
A redefinition of constipation from King’s College LondonThe State Of The Nation’s Gut, a report from the U.K.-based Love Your Gut initiativeEpidemiology of constipation in Europe and Oceania: A systematic review published in BMC Gastroenterology Recent advances in understanding and managing chronic constipation published in...

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.
Take part in the Big Poo Review 💩. Fill out the survey here.
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 - 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/

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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?
Take part in the Big Poo Review 💩. Fill out the survey here.
Follow ZOE on Instagram: https://www.instagram.com/zoe/
If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program.
Episode transcripts are available here.
Want to create your own podcast? Contact Fascinate Productions to bring it to life.