ZOE Science & Nutrition ZOE

Rates of colorectal cancer have declined in people over 65 but doubled among people under 50 in the last few decades. By 2030 it’s expected to be the leading cancer-related death in this age group.
In today’s episode, gastrointestinal cancer and prevention specialist, Dr. Andy Chan, explains how changes in the gut microbiome could be to blame.
Dr. Chan discusses the critical role your diet plays in cancer risk, how your gut microbiome can influence the development of colon cancer and the steps you can take to lower your risk.
Dr. Andy Chan is a Professor of Medicine at Harvard Medical School and Program Director for Gastroenterology training at Massachusetts General Hospital.
Learn how your body responds to food 👉 zoe.com/podcast for 10% off
🌱 Try our new plant based wholefood supplement - Daily 30
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.

Timecodes:
00:00 Introduction
04:00 What is colon cancer?
05:20 How does cancer develop?
08:50 How common is colon cancer?
11:00 Demographics and shifting trends
14:00 Leading cause of cancer death for men under 50
15:32 Why are cancer rates rising in younger people
17:10 The role of diet and obesity
19:40 Does alcohol have an impact?
21:10 What is metabolic health and why does it matter?
25:10 Gut health and colon cancer 
27:50 Evidence from animal studies
33:43 Why overuse of antibiotics can be harmful 
38:15 Screening recommendations and methods
44:40 Can changing your diet reduce risk?
49:50 Should we avoid red meat?
53:28 Does physical activity reduce risk?

Books by our ZOE Scientists:

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Fibre Fuelled by Dr Will Bulsiewicz


Mentioned in today’s episode:


Influence of the Gut Microbiome, Diet, and Environment on Risk of Colorectal Cancer, from Gastroenterology



Reducing Risk for Colorectal Cancer, from Center for Disease Control & Prevention



Colorectal cancer statistics, 2017, from CA Cancer Journal



Association Between the Sulfur Microbial Diet and Risk of Colorectal Cancer, from Gastroenterology and Hepatology 


Fusobacterium nucleatum and colorectal cancer: From phenomenon to mechanism, from Frontiers in Cellular and Infection Microbiology  



Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.

Let's take control of our blood sugar. We’ll dive into a conversation with Professor of Human Physiology, Javier Gonzalez. He explains which exercises can reduce your blood sugar spikes and dips - which will have a positive impact on your long term health. And don’t worry, you don’t have to become an Olympic Weightlifter to do it.

Learn how your body responds to food with ZOE 👉 start here

📚 Books from our ZOE Scientists:
- Food For Life by Prof. Tim Spector
- Every Body Should Know This by Dr Federica Amati

Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here

Did you know you can build muscle just as effectively with plant protein as with animal protein?
In this episode, nutritionist Simon Hill, and board-certified gastroenterologist Dr Will Bulsiewicz, explain how our bodies use protein to build muscle and highlight the health benefits of plant proteins, such as reducing the risk of heart disease, type-2 diabetes, and hypertension.
In today’s episode, Simon and Will debunk common myths about protein and discuss the broader benefits of plant proteins, including improved gut health and reduced chronic disease risk.
Learn how your body responds to food 👉 zoe.com/podcast for 10% off
🌱 Try our new plant based wholefood supplement - Daily 30
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.

Timecodes
00:00 Introduction
06:20 What is protein?
08:01 Essential amino acids explained
09:30 The role of protein in building muscle
11:00 Why muscles matter
12:05 Optimising protein intake for health
14:30 Protein and healthy aging
15:48 Best sources of protein
21:35 Animal vs plant protein sources
28:35 How to achieve fitness goals with plant protein
33:45 Which plants have high levels of protein?
38:07 Is gut health linked to muscle mass?
40:35 How to introduce more plant-based foods into your meals
44:54 New Harvard study on protein intake and healthy ageing
47:55 How much protein is in eggs and dairy?
51:24 Concerns about ultra-processed foods 

Books

Buy Simon's book The Proof Is In The Plants


Buy Will’s book Fiber Fueled



Mentioned in today's episode


Effects of Consuming Ounce-Equivalent Portions of Animal- vs. Plant-Based Protein Foods, published in Nutrients 2023



Improving the bioavailability of nutrients in plant foods at the household level, published in PNS



Pre- versus post-exercise protein intake has similar effects on muscular adaptations, published in Peer J



Vegan and Omnivorous High Protein Diets Support Comparable Daily Myofibrillar Protein Synthesis Rates and Skeletal Muscle Hypertrophy in Young Adults, published in The Journal of Nutrition



A mycoprotein-based high-protein vegan diet supports equivalent daily myofibrillar protein synthesis rates compared with an isonitrogenous omnivorous diet in older adults: a randomised controlled trial, published in British Journal of Nutrition



Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.

Today we’re finding out how to improve blood vessel health with New York Times best selling author, Dr. William Li.
Dr. Li has some simple steps we can take to not only slow down the deterioration of our blood vessels, but also to reduce any existing blockages that we may, or may not yet know about.

Learn how your body responds to food with ZOE 👉 start here

📚 Books from our ZOE Scientists:
- Food For Life by Prof. Tim Spector
- Every Body Should Know This by Dr Federica Amati

Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here

Emulsifiers are common in our diets, enhancing the texture, appearance and shelf life of many foods. But are they safe?
In today’s episode, Jonathan and Federica uncover the surprising truth about emulsifiers in our food. We learn the science behind emulsifiers, their impact on health, and the rising concerns over there extensive use in ultra-processed foods.
Dr Federica Amati is a King’s College London researcher and a registered nutritionist. She is also a 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.
Learn how your body responds to food 👉 zoe.com/podcast for 10% off
🌱 Try our new plant based wholefood supplement - Daily 30
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.

Timecodes
00:00 Introduction
01:10 What are emulsifiers doing in our food?
02:15 How common are emulsifiers in our food?
02:52 What to look out for on packaging
03:55 What are emulsifiers made from?
04:36 How emulsifiers work
09:50 Are emulsifiers bad for us?
10:40 Emulsifiers and our gut health
11:50 New risks emerging from human studies
14:50 How to reduce emulsifiers in your diet

Buy Federica’s book: Every Body Should Know This 

Mentioned in today’s episode:


Food additive emulsifiers: a review of their role in foods, Nutrition Reviews 



Emulsifiers Impact Colonic Length in Mice and Emulsifier Restriction is Feasible in People with Crohn’s Disease, Nutrients 2020



Food Additive Emulsifiers and Their Impact on Gut Microbiome, Permeability, and Inflammation, Journal of Crohn's and Colitis



Bacterial Overgrowth and Inflammation of Small Intestine After Carboxymethylcellulose Ingestion in Genetically Susceptible Mice, Inflammatory Bowel Diseases



Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.

Today we’re talking about pesticides. More specifically, about the surprising levels of pesticides found in some common foods.
Professor Tim Spector is here to tell us how to avoid giving these to our families.

Learn how your body responds to food with ZOE 👉 start here

📚 Books from our ZOE Scientists:
- Food For Life by Prof. Tim Spector
- Every Body Should Know This by Dr Federica Amati


Mentioned in the episode:
Dirty Dozen and Clean 15

Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here