129 episodes

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.

ZOE Science & Nutrition ZOE

    • Health & Fitness

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.

    Why dementia could start in your blood vessels with Dr. William Li

    Why dementia could start in your blood vessels with Dr. William Li

    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.
    Follow ZOE on Instagram
    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
    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
    Dr. William Li's books:
    Eat to Beat Your DietEat to Beat Disease
    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.

    • 1 hr 13 min
    How inflammation could age you with Prof. Philip Calder

    How inflammation could age you with Prof. Philip Calder

    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.

    • 1 hr
    Your new menopause toolkit with Dr. Mary Claire Haver & Dr. Sarah Berry

    Your new menopause toolkit with Dr. Mary Claire Haver & Dr. Sarah Berry

    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.

    • 1 hr 8 min
    The medicines hiding in your spice rack with Kanchan Koya & Dr. Sarah Berry

    The medicines hiding in your spice rack with Kanchan Koya & Dr. Sarah Berry

    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.

    • 59 min
    Foods for every decade of life with Dr. Federica Amati

    Foods for every decade of life with Dr. Federica Amati

    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...

    • 1 hr 11 min
    What to eat to avoid osteoporosis with Prof. Cyrus Cooper and Tim Spector

    What to eat to avoid osteoporosis with Prof. Cyrus Cooper and Tim Spector

    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"...

    • 1 hr 7 min

Top Podcasts In Health & Fitness

នាទីសុខភាពនិងអនាម័យ
RFI ខេមរភាសា / Khmer
Fun and Gains
Brittany Lupton
On Purpose with Jay Shetty
iHeartPodcasts
The School of Greatness
Lewis Howes
The Mindset Mentor
Rob Dial
Feel Better, Live More with Dr Rangan Chatterjee
Dr Rangan Chatterjee: GP & Author

You Might Also Like

The Doctor's Kitchen Podcast
Dr Rupy Aujla
Just One Thing - with Michael Mosley
BBC Radio 4
Feel Better, Live More with Dr Rangan Chatterjee
Dr Rangan Chatterjee: GP & Author
The Liz Earle Wellbeing Show
Liz Earle
A Thorough Examination with Drs Chris and Xand
BBC Radio 4
Food For Thought
Rhiannon Lambert