124 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
    • 4.6 • 981 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.

    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 8 min
    The world's biggest intermittent fasting study - what we learned with Prof. Tim Spector & Gin Stephens

    The world's biggest intermittent fasting study - what we learned with Prof. Tim Spector & Gin Stephens

    Did you know that intermittent fasting can have significant health benefits? By aligning your eating schedule with your body's natural rhythms, it can bolster heart health, enhance insulin sensitivity, and support weight loss.
    In today’s episode, Jonathan, Prof. Tim Spector, and Gin Stephens dive into the world of intermittent fasting, with a focus on time-restricted eating.
    Gin shares essential tips for beginners and explains what it takes to be successful. Tim explores the groundbreaking findings of The Big IF Study from 2022, the largest exploration of intermittent fasting to date. They also unpack controversies and describe who might want to avoid fasting.
    Gin Stephens is an intermittent fasting advocate, New York Times bestselling author, and podcast host. Gin has been living the intermittent fasting lifestyle since 2014.
    Follow Gin on Instagram.
    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. 
    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 personalized nutrition program.
    Want ZOE Science & Nutrition’s top 10 tips for healthier living? Download our FREE guide.
    Follow ZOE on Instagram.
    Timecodes:
    01:25 Quick fire questions
    03:25 What is intermittent fasting?
    04:35 What are the most common types of fasting?
    06:00 The circadian rhythm and fasting
    08:22 The Big IF study explanation and results
    13:41 Breakfast misconceptions explained
    16:01 How do the Big IF study results compare to other research?
    18:56 What are the health benefits of sticking to the Big IF study?
    24:00 What is Tim’s intermittent fasting schedule like?
    25:40 Jonathan's experience with the Big IF study
    28:04 What is metabolic flexibility?
    32:43 Practical advice for getting started.
    35:40 Cephalic phase insulin response
    40:30 Is there an ideal length for an eating window and time to start?
    43:20 Can you eat whatever you want?
    44:30 Can people over 70 years of age fast safely?
    51:21  Summary
    Mentioned in today's episode:
    Flipping the metabolic switch: Understanding and applying the health benefits of fasting in Obesity
    The Big IF Study 
    Books by Gin Stephens:
    28-day Fast Start: Day By Day
    Fast. Feast. Repeat. 
    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...

    • 1 hr
    The best exercise routine, according to your muscle clocks with Professor Karyn Esser

    The best exercise routine, according to your muscle clocks with Professor Karyn Esser

    Our bodies naturally follow a roughly 24-hour cycle, called our circadian rhythm. And every cell has a rhythm.
    As we get older, we tend to lose muscle, making us more prone to falls and less able to live independently. Though we can't stop aging, staying active helps keep our muscles strong and our bodies healthy for longer.
    Prof. Karyn Esser is a specialist in how the body's natural rhythms affect muscles. Today, she guides us through the latest research and shows that it's always possible to harness the power of your muscles to enhance your quality of life. She is a professor in the Department of Physiology and Aging at the University of Florida, where she’s also the co-director of the University of Florida Older Americans Independence Center.
    In today's episode of ZOE Science & Nutrition, Jonathan and Karyn explore the body's internal clocks and ask: why do our muscles have their own schedule, and is there an ideal time of day to exercise?
    If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program.
    Want ZOE Science & Nutrition’s top tips for better gut health? Download our FREE gut guide.
    Follow ZOE on Instagram.
    Timecodes
    00:00   Introduction
    00:18    Quickfire questions
    02:01    Why are muscles important, particularly as we get older?
    08:45   Why we all lose strength as we age
    11:07    What type of exercise do we need to maintain our muscle strength as we age?
    14:55    What is a circadian clock?
    19:25    Everything has a circadian rhythm
    21:32    Why do our muscles work on a 24-hour cycle?
    24:20    Humans are stronger in the afternoon
    30:24    Is there a best time to exercise?
    35:01    Can exercise before or after work help shift workers with jet lag?
    37:33    Is there a difference between men and women’s responses to circadian rhythms?  
    41:44    What are the effects of time-restricted eating on muscle mass?
    53:42    Summary
    Mentioned in today's episode:
    Defining the age-dependent and tissue-specific circadian transcriptome in male mice from Cell Reports
    Related studies: 
    Timing is everything: Circadian clocks set the rhythm for vital functions in bacteria from the University of Chicago
    Effects of resveratrol on in vitro circadian clock gene expression in young and older human adipose-derived progenitor cells in Aging
    Age is associated with dampened circadian patterns of rest and activity: The Study of Muscle, Mobility and Aging (SOMMA) in medRxiv
    Is there a nutrition topic you’d like us to explore? Email us at a href="mailto:podcast@joinzoe.com" rel="noopener noreferrer"...

    • 1 hr 2 min
    5 things you can do now to reduce dementia risk with Professor Claire Steves

    5 things you can do now to reduce dementia risk with Professor Claire Steves

    How soon should we start taking our dementia risk seriously?
    In today’s episode of ZOE Science & Nutrition, Jonathan is joined by Prof. Claire Steves to explore the multifaceted world of dementia. They delve into the significance of dental health, genetics, diet, and physical activity — plus, they unpack the latest research — to give you practical strategies for preventing dementia.
    Claire is a consultant physician in geriatric medicine at Guy's and St Thomas' NHS Foundation Trust. She’s also a senior clinical lecturer at King's College London and deputy clinical director of the institution’s Department of Twin Research and Genetic Epidemiology where she leads research on the characterization of physical and mental aging traits and frailty.
    If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program.
    Get the FREE ZOE gut health guide — download here
    Follow ZOE on Instagram.
    Timecodes:
    00:00 - Introduction
    01:26 - Quickfire questions on dementia
    02:42 - Main discussion: understanding dementia
    04:18 - Control over fate with dementia
    06:52 - Why older people get more fractures
    08:32 - Warning signs of dementia
    09:55 - Unique aspects of dementia
    12:12 - Cellular level discussion on dementia
    15:49 - Risk factors for dementia
    16:07 - Inheritance and dementia
    18:29 - High-risk factors for dementia
    19:15 - Fetal development and dementia risk
    21:47 - Brain reserves and mental health
    24:24 - New advances in dementia treatment
    30:47 - Medications and life expectancy
    33:21 - Diet and dementia prevention
    35:58 - The role of physical activity
    39:45 - Oral health and dementia
    42:10 - Social interaction and brain health
    44:02 - Diabetes and dementia
    45:36 - Women, HRT, and dementia
    49:09 - Recap: Types of dementia
    53:39 - Hearing aids and dementia prevention
    55:39 - Episode sign-off
    Studies related to today’s episode:
    Brain-age is associated with progression to dementia in memory clinic patients from NeuroImage Clinical
    Find our top 10 tips for healthier living: Download our FREE guide.
    Are you interested in a specific aspect of dementia? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
    Episode transcripts are available here.

    • 53 min
    Three ways to prevent diabetes with Professor Naveed Sattar

    Three ways to prevent diabetes with Professor Naveed Sattar

    In today’s episode, we’re talking about a disease so widespread that it touches nearly every family in some way: type 2 diabetes. It’s not just a health issue, it's a rapidly expanding crisis. And many people don’t know that they have it. 
    In the U.S. alone, 100 million people have prediabetes, and more than 37 million have type 2 diabetes, a chronic condition with life-altering effects.
    Prof. Naveed Sattar joins us to shed light on preventing, treating, and potentially reversing type 2 diabetes. 
    Naveed is a medical doctor and Professor of Metabolic Medicine at the Institute of Cardiovascular & Medical Sciences at the University of Glasgow. He’s one of the world’s top 1% most cited clinical scientists, and he’s worked on many clinical trials of lifestyle changes and drugs to prevent and manage diabetes. 
    Learn your diabetes risk score:
    If you’re in the U.K. click here. 
    If you’re in the U.S. click here.
    Get the FREE ZOE gut health guide — download here
    Follow ZOE on Instagram
    Timecodes:
    00:00 Introduction
    01:00 Topic introduction
    02:28 Quick fire questions
    05:33 What is blood sugar and why does it matter?
    07:15 What is insulin and what is its relation to blood sugar and diabetes?
    08:48 Why doesn't the body allow sugar to increase in the blood?
    10:45 What happens when somebody gets pre-diabetes or type 2?
    14:34 What is HBA1C?
    17:08 Why has there been such an increase in diabetes?
    23:05 How does muscle mass have any impact on diabetes?
    24:54 Are risks different between men and women?
    27:08 How does ethnicity come into this?
    31:04 What other personal risk factors are there?
    32:29 What are the symptoms of diabetes?
    33:53 When do these symptoms begin?
    35:09 What should you do if you have concerns?
    36:33 How to find out your own likelihood of risk
    38:34 How can we avoid getting diabetes?
    42:10 How can we combat genetic risk factors?
    44:26 Is it possible to lower blood sugar and reverse the effects of diabetes?
    47:18 What is the science behind the new drugs coming on the market?
    49:20 Summary
    53:39 Outro
    Mentioned in today’s episode: 
    Primary care-led weight management for remission of type 2 diabetes (DiRECT): An open-label, cluster-randomised trial in The Lancet
    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.

    • 54 min
    The truth about SIBO with Dr. Will Bulsiewicz

    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.

    • 26 min

Customer Reviews

4.6 out of 5
981 Ratings

981 Ratings

jafl1999 ,

Brilliant

Extremely useful and educational, you can learn so much about things you probably didn’t even think about but also if you’re in the field it comes out very interesting as well. It is a podcast that is not only helpful to listen to for yourself but to provide useful knowledge to anyone in your life who coincidentally needs it!

Oma41 ,

Amazing.

My absolutely favorite nutrition podcast!!

Palmarosa33 ,

Tedious

They want to help you! Here is free medical information. But,my god, it is dull in delivery.

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