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

What do astronauts and cancer patients have in common?  Jonathan explores this fascinating connection with Dr. Jessica Scott, learning how six decades of NASA research is being used to help the recovery of cancer survivors. New research challenges the traditional notion that you should rest during cancer treatment. Instead, Jessica’s studies into exercise could hold the key to a long and healthy life post-diagnosis.  Dr Jessica Scott started her career at NASA where she spent 7 years designing exercise programs for astronauts in outer space. Now, as the principal investigator at the world-leading Memorial Sloan Kettering Cancer Center, she is using her unique skillset in the fight against cancer. ​​Learn how your body responds to food 👉 zoe.com/podcast for 10% off  Follow ZOE on Instagram. Timecodes: 00:00 Introduction 01:32 Quickfire questions 03:10 Health challenges for astronauts 07:19 Impact of exercise on astronauts 10:43 NASA’s exercise program 14:28 Transition to cancer research 15:40 Exercise and cancer treatment 17:10 Side effects of cancer treatments 23:13 Studies on the benefit of exercising alongside cancer treatment 26:27 Tailoring exercise to the individual  28:10 Global perspectives on exercising alongside cancer treatment 29:47 Understanding different types of exercise 33:26 Implementing NASA's non-linear exercise training techniques 41:04 The next steps for Jessica’s research 42:45 Episode summary 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 Studies related to today’s episode: Cancer Survivorship Statistics from The National Cancer Institute https://cancercontrol.cancer.gov/ocs/statistics#stats Multisystem Toxicity in Cancer: Lessons from NASA’s Countermeasures Program from The National Library of Medicine https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7380275/ A randomised trial comparing the effects of moderate versus moderate to high-intensity aerobic training in women with operable breast cancer from The National Library of Medicine https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2965727/ Effects of exercise countermeasures on multisystem function in long duration spaceflight astronauts from The National Library of Medicine https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9898566/ Cardiovascular Disease Risk Among Cancer Survivors: The Atherosclerosis Risk In Communities (ARIC) Study from The National Library of Medicine https://pubmed.ncbi.nlm.nih.gov/35772913/ Have feedback or a topic you'd like us to cover? Let us know here.  Episode transcripts are available here.

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.  🌱 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 Learn how your body responds to food 👉 zoe.com/podcast for 10% off Follow ZOE on Instagram. 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 Amati Food For Life by Prof. Tim Spector Fibre 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 Care The National Diabetes Prevention Program of the Centers for Disease Control and Prevention (CDC) Have feedback or a topic you'd like us to cover? Let us know here. 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. 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 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 Amati Food For Life by Prof. Tim Spector Fibre 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 Longevity Neuronal reprogramming of mouse and human fibroblasts using transcription factors involved in suprachiasmatic nucleus development, published iScience Learning from circadian rhythm to transform cancer prevention, prognosis, and survivorship care, published in Trends Cancer The Untapped Potential of Circadian Timing as a Variable for Discoveries and Reproducibility, published in Cell Mol Gastroenterol Hepato Follow ZOE on Instagram Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

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. 🌱 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 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

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.  🌱 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 Learn how your body responds to food 👉 zoe.com/podcast for 10% off 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 Amati Food For Life by Prof. Tim Spector Fibre 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. 🌱 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 Learn how your body responds to food 👉 zoe.com/podcast for 10% off 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 Manifesto Blood: The Science, Medicine, and Mythology of Menstruation 📚 Books from our ZOE Scientists: Every Body Should Know This by Dr Federica Amati Recipes for a Better Menopause by Dr Federica Amati Food 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 Association The 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. 🌱 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 If you want to uncover the right foods for your body, 👉 zoe.com/podcast, for 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 Amati Food For Life by Prof. Tim Spector Relevant studies: A human brain vascular atlas reveals diverse mediators of Alzheimer’s risk, published in Nature Heart-brain connections: Phenotypic and genetic insights from magnetic resonance images, published in Science Cocoa 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 here Episode transcripts are available here.

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.  🌱 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 Learn how your body responds to food 👉 zoe.com/podcast for 10% off 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 Amati Food 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.

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. 🌱 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 Learn how your body responds to food 👉 zoe.com/podcast for 10% off 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 Amati Food 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 Circulation The controversial history of hormone replacement therapy in Medicina Dr. Vonda Wright’s website Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here.

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. 🌱 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 Learn how your body responds to food 👉 zoe.com/podcast for 10% off 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 Phytomedicine Effect 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 Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here.

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. 🌱 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 Learn how your body responds to food 👉 zoe.com/podcast for 10% off 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 Food The Developmental Origins of Health and Disease (DOHaD), published in American Journal of Lifestyle Medicine A 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 Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here.

Every 12 years, our skeletons undergo a complete transformation. Prof. Tim Spector and Prof. Cyrus Cooper discuss how to avoid 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.  🌱 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 Learn how your body responds to food 👉 zoe.com/podcast for 10% off 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 Research Pregnancy Vitamin D Supplementation and Childhood Bone Mass at Age 4 Years, published in JBMR Plus The role of calcium supplementation in healthy musculoskeletal ageing, published in Osteoporosis International Books: Osteoporosis: A Lifecourse Epidemiology Approach to Skeletal Health by Prof Cyrus Cooper Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here.

What we learned from the world’s biggest intermittent fasting study. 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. 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.  🌱 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 Learn how your body responds to food 👉 zoe.com/podcast for 10% off Want ZOE Science & Nutrition’s top 10 tips for healthier living? Download our FREE guide. 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.  Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here.

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? 🌱 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 Learn how your body responds to food 👉 zoe.com/podcast for 10% off 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 Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here.