132 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
    • 4.3 • 6 Ratings

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.

    Remembering Michael Mosley: 4 habits that changed his life

    Remembering Michael Mosley: 4 habits that changed his life

    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.
    Follow ZOE on Instagram
    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

    • 51 min
    Is plant-based meat healthy? What the research shows with Prof. Christopher Gardner

    Is plant-based meat healthy? What the research shows with Prof. Christopher Gardner

    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. 
    Follow ZOE on Instagram.
    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.

    • 1 hr
    Menstruation: Science, medicine and mythology

    Menstruation: Science, medicine and mythology

    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.
    Follow ZOE on Instagram.
    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 min
    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
    📚 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
    Have feedback or a topic you'd like us to cover? Let us know a href="https://gf6hx47iu5g.typeform.com/topicsuggestion" rel="noopener noreferrer"...

    • 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
    📚 Books from our ZOE Scientists:
    Every Body Should Know This by Dr Federica AmatiFood For Life by Prof. Tim Spector
    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
    Have feedback or a topic you'd like us to cover? Let us know here
    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?
    📚 Mary Claire's book
    The New Menopause
    📚 Books from our ZOE Scientists
    Every Body Should Know This by Dr Federica AmatiFood For Life by Prof. Tim Spector
    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
    Have feedback or a topic you'd like us to cover? Let us know here
    Episode transcripts are available here.

    • 1 hr 8 min

Customer Reviews

4.3 out of 5
6 Ratings

6 Ratings

poelow8 ,

Talks about diet

Recently you been discussing about diet, instead of getting a specialist in the field of the diet to speak on the diet. You got a vegan advocate to talk about each diet. Please get people in their respective field to speak and when you invite the same person too often to talk, the person will only push their agenda and your podcast become very biases!

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