ZOE Science & Nutrition ZOE

Obesity is a physiological condition that can be managed with the right education and treatment.
In today's episode, Dr. Louis J. Aronne, a leading expert in obesity research, sheds light on the science behind weight management and obesity treatment.
Dr. Aronne dives into groundbreaking weight loss medications. He also explores how lifestyle and eating habits affect long-term health and why medications combined with dietary changes can unlock transformative results.
Louis J. Aronne, M.D. is a leading authority on obesity and its treatment. He’s a former president of The Obesity Society, which publishes the peer-reviewed scientific journal Obesity, of which Dr. Aronne is an associate editor. He has also authored more than 60 papers and book chapters on the topic. 
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Timecodes
00:00 Introduction
01:01 Quickfire questions
03:51   What is obesity?
05:06  What’s the difference between overweight and obesity?
07:38 Why has there been such a quick rise in obesity?
10:55   Why it’s not just a lack of willpower
13:50 The complexity of weight regulation
15:54 What is Leptin and why is it so important for weight control?
19:51 The brain’s role in weight regulation
20:36 Curing obesity in animal studies
22:29 Why hunter-gatherers did not gain weight
23:58 Natural experiments in weight gain and loss
26:01 How medications can cause weight gain
28:42 The impact of calorie restriction diets
30:13 Reducing diabetes risk through weight loss
34:10 Research into medications as a tool for weight loss
38:36 How well do weight loss drugs work?
41:38 The future of weight loss drugs
43:51 Will you regain the weight if you stop taking weight loss drugs?
48:08 Can obesity be avoided without the use of drugs?
49:42 Concerns about weight loss drugs
Books by our ZOE Scientists:
Every Body Should Know This by Dr Federica AmatiFood For Life by Prof. Tim SpectorFibre Fuelled by Dr Will Bulsiewicz
Mentioned in today's episode:
Persistent metabolic adaptation 6 years after "The Biggest Loser" competition in Obesity The Finnish diabetes prevention study (DPS) in Diabetes CareThe National Diabetes Prevention Program of the Centers for Disease Control and Prevention (CDC)
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Episode transcripts are available here.

Our modern lifestyles mean that most of us don’t live our lives in sync with our circadian rhythms, which puts our health and well-being at risk. Eating and sleeping at the right time are important tools to help us align our circadian rhythms and reduce our risk of chronic disease. 
In this episode, circadian rhythm expert Prof. Satchin Panda will tell us how light and food act as master regulators of our body clock, how aligning our lifestyles with our body clock can improve our health, mood and energy levels and how to do this in practice. 
Satchin is a world-leading expert in the field of circadian rhythm research. He’s associate professor at the prestigious SALK institute, he’s recipient of the Dana Foundation Award in brain and immune system imaging and he’s also the author of two best-selling books, The Circadian Code and The Circadian Diabetes Code.
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Timecodes:
00:00 Introduction
01:00 Quickfire questions
03:02 What are circadian rhythms?
03:48 How do we know about circadian rhythms?
04:44 Are all body parts on a 24 hour clock?
06:40 How the body enters sleep mode
09:25 What happens during sleep?
12:08 Why you’re not sleeping enough
13:30 The surprising impact of daylight savings time
17:00 Circadian rhythms aren’t just about light
19:55 The dangers of shift work
21:20 Should you go to bed at sunset?
25:40 Why should stop snacking at night
26:10 Satchin’s famous mice study
33:00 The best eating window for health
37:27 Does intermittent fasting promote better food choices?
40:40 Should you drink black coffee when you wake up?
 
Satchin’s books:
The Circadian Code The Circadian Diabetes Code

Books by our ZOE Scientists:
Every Body Should Know This by Dr Federica AmatiFood For Life by Prof. Tim SpectorFibre Fuelled by Dr Will Bulsiewicz

Studies referenced in today’s episode: 
Effects of 3 months of 10-h per-day time-restricted eating and 3 months of follow-up on bodyweight and cardiometabolic health in Danish individuals at high risk of type 2 diabetes: the RESET single-centre, parallel, superiority, open-label, randomised controlled trial, published in Lancet Healthy LongevityNeuronal reprogramming of mouse and human fibroblasts using transcription factors involved in suprachiasmatic nucleus development, published iScienceLearning from circadian rhythm to transform cancer prevention, prognosis, and survivorship care, published in Trends CancerThe Untapped Potential of Circadian Timing as a Variable for Discoveries and Reproducibility, published in Cell Mol Gastroenterol Hepato
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Episode transcripts are...

After the tragic news of Michael Mosley's passing, we are re-releasing our episode with him, originally released in March 2023:
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.
If you want to uncover the right foods for your body, head to zoe.com/podcast and get 10% off your membership.
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Timecodes:
00:00 Tim Spector's tribute to Michael
01:01 Introduction
01:55 Quick Fire Questions
05:15 Are cold showers good for you?
06:48 How long do you need to be immersed in cold water for the benefits to work?
8:20 Can cold showers improve mental wellbeing?
11:30 Potential dangers of cold water swimming
12:45 Do cultural differences present different outcomes across the world?
13:58 Can these small stressors help us?
14:27 What is the theory behind this working?
16:15 Will this work for everyone or is this very personalized?
18:30 What effects does breathing have on your health?
19:55 How breathing exercises affect our brain
22:27 How do you keep up the breathing exercises?
23:27 ZOE app breathing exercise
25:40 Is there a difference between breathing through your nose and your mouth?
27:20 How important are plants and nature for our health?
30:25 Can exposure to nature improve things like mental health and even gut health?
32:00 Can herbs also help improve our health?
32:47 What are the benefits of exercise?
33:30 What are endo-cannibinoids?
34:41 Are preferences for exercise genetic?
36:12 Is it endorphins that make us feel good after / during exercise?
37:31 How exercise affects us is extremely personalized
39:42 How do we encourage people who don't enjoy exercise to do it?
41:13 Tips to improve your exercise routines
44:08 Are there benefits to walking downhill?
46:42 Summary
Michael Mosley’s book 'Just One Thing' is available to buy here
Episode transcripts are available here

Meat consumption continues to be high in both the US and the UK. Yet many governments advise reducing meat consumption, particularly red meat, due to both environmental and health concerns. 
In this episode, we delve into the sizzling world of meat alternatives. They promise sustainability, animal welfare, and better health. Buzzwords like "plant-based" and "meat-free" proudly adorn their packaging. But are they actually healthy? Or should we consider them as ultra-processed foods and avoid them?
Christopher Gardner is a Professor of Medicine at Stanford University and the Director of the Stanford Prevention Research Centre, and a world-leading expert in how the food that we eat impacts our health. 
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Timecodes:
00:00 Introduction
01:25 Quickfire questions
03:50 What is a meat alternative?
05:22 What's driving the trend for more alternatives?
07:47 Should you eat less red meat?
08:38 What is in meat alternatives?
10:22 Traditional meats vs meat alternatives
13:41 Are meat alternatives ultra-processed?
14:47 Latest scientific studies
23:56 What were the findings?
29:48 Is the quality of the protein as good as real meat?
34:00 Are meat alternatives healthy?
38:53 Are whole food based meat alternatives healthier?
40:05 What are the practical tips around meat alternatives?
43:21 How do ultra-processed foods come into this?
45:23 What are other ways people can transition away from red meat?
50:33 What are the differences between bad and good quality meat?
📚 Books from our ZOE Scientists:
Every Body Should Know This by Dr Federica AmatiFood For Life by Prof. Tim SpectorFibre Fuelled by Dr Will Bulsiewicz
Studies referenced in today’s episode: 
Study With Appetizing Plantfood—Meat Eating Alternative Trial (SWAP-MEAT), published in American Journal of Clinical Nutrition. SWAP-MEAT Athlete (study with appetizing plant-food, meat eating alternatives trial) a randomized crossover trial, published in Nutrition Journal.
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.

Periods are taboo! Despite the fact that half of the world’s population experience them. This taboo has led to countless myths around the topic. “The internet’s gynecologist” Dr. Jen Gunter is here to usher in a new era where people understand – and can advocate for – what they need as their body changes each cycle.
Jonathan is joined by Dr Sarah Berry and Dr Jen Gunter to get a better understanding of our body's behavior during the menstrual cycle. Jen will provide you with her period toolkit and offer solutions to the most common problems of modern-day period health.
Dr. Jen Gunter is a gynecologist and pain medicine physician at the Permanente Medical Group in northern California. Her books ‘The Vagina Bible’ and ‘The Menopause Manifesto’ were both New York Times bestsellers. Her 2024 book ‘Blood’ tackles the science, medicine and mythology of menstruation.
Learn how your body responds to food. Take our FREE quiz and get 10% off here.
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Timecodes:
00:00 Introduction
01:26 Quickfire questions
02:31 Shame culture around menstruation
04:20 The evolution and purpose of the menstrual cycle
06:30 Menstrual cycle mechanics
11:08 Understanding heavy periods and iron deficiency
14:01 Addressing period pain and discomfort
21:39 Diet, appetite, and periods: what's the connection?
26:09 Understanding PMS and PMDD
27:55 PMS causes and symptoms
30:52 Treatment options for PMS and PMDD
31:51 Demystifying polycystic ovarian syndrome (PCOS)
35:42 The role of diet and obesity in PCOS
37:32 Advice for managing PMS
40:19 Menstrual cramps and pain management
47:08 Iron supplementation strategies
📚 Dr. Jen Gunter’s books:
The Menopause ManifestoBlood: The Science, Medicine, and Mythology of Menstruation
📚 Books from our ZOE Scientists:
Every Body Should Know This by Dr Federica AmatiRecipes for a Better Menopause by Dr Federica AmatiFood For Life by Prof. Tim Spector
Studies related to today’s episode:
Prevalence of Iron Deficiency and Iron-Deficiency Anemia in US Females Aged 12-21 Years, 2003-2020, from the Journal of the American Medical AssociationThe Role of Estrogen in Insulin Resistance: A Review of Clinical and Preclinical Data, from The American Journal of Pathology
Have feedback or a topic you'd like us to cover? Let us know here
Episode transcripts are available here.

55 million people suffer dementia worldwide with numbers expected to double every 20 years. Understanding the link between our heart health and brain function is critical, illuminating the profound impact that heart health has on preventing dementia.
Dr. William Li, an expert in cardiovascular and metabolic health. He reveals how caring for our heart is not just about longevity but maintaining sharp, effective brain function as we age. His groundbreaking work has impacted more than seventy diseases including diabetes, heart disease, and obesity. Dr. Li is also a New York Times best-selling author.
In today’s episode, Dr. Li explains how simple lifestyle choices in diet, exercise and sleep can drastically shape our brain's health and stave off dementia.
If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your membership.
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Timecodes
00:00 Introduction
01:23 Quickfire questions
03:30 Understanding dementia and Alzheimer's disease
04:50 Dementia versus ageing
06:35 The role of blood vessels in brain health
07:55 How circulation affects brain function
09:23 What causes blood clots and strokes?
11:06 The importance of maintaining healthy blood vessels
12:15 The impact of lifestyle choices on brain health
15:01 What happens in our brains when we sleep?
19:35 What is the glymphatic system?
22:40 Vascular dementia may be the most common form of dementia
24:35 The role of glucose in brain function
27:10 What causes dementia and why does it happen when we get older?
29:00 Preventing dementia with lifestyle changes
31:10 What are healthy blood vessels like?
37:50 The surprising role of EPCs in brain repair
41:30 Can you slow down or reverse dementia?
52:08 The connection between gut health and brain health
51:40 The importance of exercise for brain health
56:30 How to avoid dementia
01:01:16 The link between mental health and cardiovascular disease
📚 Dr. William Li’s books:
Eat to Beat Disease Eat to Beat Your Diet
📚 Books from our ZOE Scientists:
Every Body Should Know This by Dr Federica AmatiFood For Life by Prof. Tim Spector
Relevant studies:
A human brain vascular atlas reveals diverse mediators of Alzheimer’s risk, published in NatureHeart-brain connections: Phenotypic and genetic insights from magnetic resonance images, published in ScienceCocoa flavanol consumption improves cognitive function, blood pressure control, and metabolic profile in elderly subjects: the Cocoa, Cognition, and Aging (CoCoA) Study—a randomized controlled trial, published in The American Journal of Clinical Nutrition
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