ZOE Science & Nutrition ZOE
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- Health & Fitness
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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.
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The truth about SIBO with Dr. Will Bulsiewicz
Do you know what SIBO is and how it could be affecting your health?
In today’s episode, Jonathan and Dr. Will Bulsiewicz dive into the world of small intestinal bacterial overgrowth (SIBO), a condition that may underlie common health issues ranging from irritable bowel syndrome to brain fog.
Together, they tackle myths and share insights into SIBO diagnosis and treatment. Could rebalancing your gut microbiome be the answer you've been searching for?
Dr. Will Bulsiewicz is board-certified in internal medicine and gastroenterology. He’s also a New York Times bestselling author. Dr. B has won multiple awards and distinctions for his work as a clinician.
If you want to uncover the right foods for your body, head to joinzoe.com/podcast, and get 10% off your personalized nutrition program.
ZOE's FREE gut health guide - download it here.
Follow ZOE on Instagram.
Timecodes
00:00 Introduction to SIBO
01:01 What is SIBO?
02:43 An overgrowth of bacteria
03:41 SIBO Myth #1 debunked
04:34 What is the link between SIBO and other diseases?
06:12 What are the challenges with SIBO Testing
06:48 Understanding testing methods
07:08 Myth #2 debunked
08:28 The issues with breath testing for SIBO
11:38 What are the root causes of SIBO
14:35 What is the impact of medication on SIBO?
16:12 Dietary management and low FODMAP diet
17:45 Probiotics and SIBO management
18:00 Myth# 3 debunked
19:55 Verdict
Mentioned in today’s episode:
Fiber supplementation protects from antibiotic-induced gut microbiome dysbiosis by modulating gut redox potential from Nature Communications
Our earlier podcast on the low-FODMAP diet
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. -
Fitness routines for menopause with Dr. Stacy Sims - exercise for every stage
Are you navigating the twists and turns of perimenopause and beyond? Traditional exercise advice often misses the mark for women in this phase, mostly because its source is research focused on men.
In today’s episode, we're joined by the acclaimed Dr. Stacy Sims, a leading expert on women's exercise science. Stacy delves into how menopause affects our exercise responses, and she offers strategies to adapt your fitness routine for optimal health during and after menopause.
Ready to transform your approach to health and fitness? Tune in for expert insights and actionable tips.
Dr. Stacy Sims is an exercise physiologist and nutrition scientist who researches exercise performance and nutrition with a focus on women’s health and performance. She holds a Ph.D. in exercise physiology and sports nutrition from the University of Otago, and she did a postdoc at Stanford, where she remains an adjunct faculty member. Stacy is also a research associate at the AUT Sports Performance Research Institute New Zealand.
Follow Dr. Stacy Sims on Instagram, and find her podcasts here.
If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program.
Follow ZOE on Instagram.
Get the FREE ZOE gut health guide — download here
Timecodes:
00:00 Introduction
00:34 Quickfire questions
03:39 Menopause and perimenopause explained
08:23 What happens when oestrogen levels change?
11:28 When does perimenopause start to happen?
14:15 What is the role of exercise in menopause?
17:00 What are hot flushes?
20:20 How can exercise have a positive impact on menopause?
21:57 What are the best exercises to do?
25:20 You are NOT going to get bulky lifting weights!
28:36 Alternatives to going to the gym
33:08 What is high-intensity training?
41:32 What is the minimum exercise needed to have a positive health impact?
47:27 How does fasted training affect women?
51:36 Summary
Mentioned in today’s episode:
Hailey Happens Fitness
Les Mills
Train with Joan
And these books by Dr. Stacy Sims:
Next Level
Roar
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. -
Coffee's hidden health benefits with James Hoffmann & Professor Tim Spector
Many of us love coffee, but we may not be aware of its health benefits. If you thought coffee was just a caffeine kick, think again.
In today's episode, Jonathan, Prof. Tim Spector, and coffee expert James Hoffmann explore the intricate relationship between coffee and health. They uncover truths and myths about caffeine and describe coffee’s fascinating role in improving gut health.
Tim also shares exciting news about soon-to-be published research. The topic: coffee and the gut microbiome. Plus, James brews coffee live in the studio and helps us understand the different coffee variants. He even dives into the world of coffee kombucha.
James Hoffmann is an English barista, YouTuber, entrepreneur, coffee consultant, and author. He came to prominence after winning the World Barista Championship in 2007 and is credited as a pioneer of Britain's third-wave coffee movement.
Tim 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.
If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program.
Find top tips for gut health from ZOE Science and Nutrition — download our FREE gut guide.
Follow ZOE on Instagram.
Timecodes:
00:00 Introduction
01:50 Quickfire Questions
04:24 Why are we all so obsessed with coffee?
05:02 What are the health benefits associated with coffee?
06:40 There is a lot more fiber in coffee than you think
09:47 The effects of caffeine and gender differences
12:31 Why is coffee full of polyphenols?
15:12 Tim’s new research teaser
21:21 What is the health relationship between fiber, microbes and our bodies?
27:32 Should we all start drinking coffee and should we choose decaf?
31:52 Modern coffee is all about flavor
33:03 Does the way that we make coffee impact our health?
37:55 James explains his mini laboratory!
43:42 Why is coffee not regulated in coffee shop chains?
44:35 What's the best way to make coffee?
44:40 Coffee #1 Filter Coffee
47:10 Coffee #2 Decaf Coffee
51:00 Coffee #3 Instant Coffee
1:00:50 How does caffeine affect high blood pressure?
1:05:36 Summary
Mentioned in today’s episode:
How to Make the Best Coffee at Home by James Hoffman
Editorial correction: James refers to chlorogenic acid as a polyphenol. We have since learnt that this is incorrect. Rather, it is a phenolic compound or a phenolic acid. James has shared this short video on his YouTube channel clarifying this: https://www.youtube.com/watch?v=IszQ2JR3Olc
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. -
9 longevity practices: Secrets of the blue zones with Dan Buettner
Do you want to live to 100? Dietary patterns, community, environment, and stress management play pivotal roles in longevity. From Sardinia's matriarchal villages to Okinawa's garden-rich diets, this episode takes us on a tour of insights. It's not just about living longer, it's about thriving.
In today’s episode, Jonathan is joined by Dan Buettner and Prof. Tim Spector to discuss the secrets of a longer, healthier life. Together, they journey through the world’s blue zones, rare global hotspots where celebrating your 100th birthday is common. The guests also address the threats to these longevity havens and the decline of traditional diets.
Dan Buettner is an American National Geographic fellow and New York Times bestselling author. He’s also an explorer, educator, and creator of the Netflix series “Live to 100,” which discovers five unique communities where people live extraordinarily long and vibrant lives.
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. He's also the author of Food for Life, his latest book on nutrition and health.
If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program.
Gut health tips from ZOE Science & Nutrition: Download our FREE gut guide.
Follow ZOE on Instagram.
Timecodes:
00:00 Introduction
01:09 Quickfire questions
02:33 What are Blue Zones?
04:43 Why do people in Blue Zones live longer?
06:48 What is a Centenarian?
09:00 What are Blue Zone diets?
11:49 Foods for longevity
15:03 Why are these foods good for us?
19:15 Why Blue Zone diets are seasonal and inexpensive
22:30 Is eating meat 5 times a month healthy for us?
27:42 Why are the Blue Zones disappearing?
31:25 Blue Zone tactics to reduce stress
36:02 Can stress reduce life expectancy?
40:36 Why unconscious physical activity is best
45:07 How can we make our lives more ‘Blue Zone’ like?
47:23 The number one thing you can do to add years to your life is…
48:53 Dan's stress reduction techniques
51:39 What is Dan’s daily diet?
53:16 Summary
Mentioned in today's episode:
Telomere shortening and the transition to family caregiving in the Reasons for Geographic and Racial Differences in Stroke (REGARDS) study from PLOS One
Books and series from Dan Buettner:
The Blue Zones Challenge: A 4-Week Plan for a Longer, Better Life
The Blue Zones Secrets for Living Longer: Lessons From the Healthiest Places on Earth
a... -
The surprising truth about histamine intolerance
We've probably all heard of “antihistamines,” medications that can ease symptoms of hay fever and other allergies.
But what is “histamine”? It’s a vital chemical that our bodies produce, and it plays a role in a number of functions that support our health.
Histamine intolerance seems to be increasingly common, but it’s difficult to diagnose. Some people may not be aware that they have it or how to treat it.
In today’s episode of ZOE Science & Nutrition, Jonathan speaks with Dr. Will Bulsiewicz, ZOE’s U.S. medical director, to learn more about this flourishing area of research — and the best ways to identify and treat histamine intolerance.
Will 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 zoe.com/podcast, and get 10% off your personalized nutrition program.
Also, find top tips for gut health from ZOE Science & Nutrition: Download our FREE gut guide.
Follow ZOE on Instagram.
Mentioned in today’s episode:
Resistant potato starch supplementation reduces serum histamine levels in healthy adults with links to attenuated intestinal permeability published in Journal of Functional FoodsHistamine and histamine intolerance published in The American Journal of Clinical NutritionHistamine intolerance: The current state of the art published in Biomolecules
Is there a nutrition topic you’d like us to cover? Email us at podcast@joinzoe.com and we’ll do our best to cover it.
Episode transcripts are available here. -
Beat stress with science: 4 key techniques for stress relief with Dr Rangan Chatterjee
Stress is a main factor contributing to ill health, and Dr. Rangan Chatterjee believes that it’s the number-one cause of the illnesses he treats.
In today's episode of ZOE Science & Nutrition, Rangan sheds light on the causes of stress, ranging from sleep deprivation and overwhelming workloads to a lack of quality time with others.
You’ll learn how “microdoses” of stress can reach a tipping point, why recognizing these doses is key, and which powerful strategies can help you cope.
Are you ready to transform your relationship to stress?
Dr. Rangan Chatterjee is regarded as one of the most influential medical doctors in the U.K. He wants to change how medicine is practiced for years to come, and his mission is to help 100 million people around the globe live better lives. He’s a professor of health communication and education at the University of Chester, and he hosts one of the most listened-to health podcasts in the U.K. and Europe — Feel Better, Live More has had over 200 million listens to date and is listened to and watched by over 8 million people every month.
If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program.
Find 10 tips for a healthier life from ZOE Science & Nutrition — download our FREE guide.
Follow ZOE on Instagram.
Timecodes:
00:00 Introduction
01:24 Quickfire Questions
04:24 What is stress?
08:00 Our bodies respond to physical and emotional stress in a similar way
10:48 How much stress is bad for us?
16:17 How do micro stress doses affect us?
20:08 Modern life stress is different!
23:16 Stress is the number 1 cause of disease today
29:37 Do women and men perceive stress in the same way?
30:54 Breathing techniques for stress reduction
36:28 Movement and exercise for stress reduction
41:32 How to make new behaviors into habits
43:37 The impact of human touch
49:04 The power of journaling
52:54 Summary
Mentioned in today’s episode:
The impact of daily gentle touch stimulation on maternal-infant physiological and behavioral regulation and resilience from Infant Mental Health Journal
Fogg Behavior Model from behaviourmodel.org
The Stress Solution and Feel Better in 5 by Dr. Rangan Chatterjee
Episode transcripts are available here.
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.
Customer Reviews
best pod
love these guys love everything they do so informative just keep doing what you do .. coming back from bad health so gut first you giys give back life excellent 👌🏽
WOW & Thank you
Just listened to Secrets of The Blue Zones with Dan Buettner….. so informative, fascinating & interesting. Its great to see the science back up the common sense & we all need a reset. It’s time to go back to basics & build our families around the Nonna, community & dining table.
Simple life secrets that are easy to put in place with a little effort.
Thank you. & looking forward to cooking Dan’s Minestrone 😋
Excellent quality of information
I also found it took a little while to get used to Jonathan's voice but now I just applaud his summaries - so very helpful. These podcasts are really excellent. Thank you for the service.