Podcast: zoe-science-nutrition

Aging and longevity reimagined: Is mindfulness the secret?

Ellen Langer, a Harvard professor, advocates for mindful living and emphasizes the mind-body connection's impact on physical health. She distinguishes mindfulness from meditation and highlights the power of mindset in influencing health measures like blood sugar levels and the healing process. Langer challenges the traditional view that psychology is irrelevant to health and conducted studies demonstrating the unity of mind and body. Her research suggests that being mindful can lead to improved relationships, symptom reduction in chronic diseases, and overall well-being. Langer's work also emphasizes the impact of placebo and perceived time on physical well-being, showcasing the power of mindset in healing. She stresses the importance of noticing subtle changes in the body and the variability of health measures over time, advocating for a more mindful approach to healthcare. Langer's studies reveal that being mindful can lead to positive results for chronic conditions and improve relationships by noticing and engaging with the present moment.

Ellen Langer Harvard professor mind-body connection

Podcast: zoe-science-nutrition

Alcohol: Can it ever be healthy?

Red wine, unlike white wine, contains beneficial polyphenols for heart health and gut microbes. Moderate alcohol consumption, particularly red wine and beer, has protective effects on blood vessels and cholesterol levels. Individual responses to alcohol vary based on metabolism, genes, and gut microbes, making it challenging to manage. Alcohol can have unfavorable effects on blood sugar, insulin sensitivity, and certain cancers, and should be avoided by individuals with high blood pressure and lipid levels. Kombucha fermentation produces beneficial bacteria, unlike beer fermentation, which produces alcohol with negative effects. Natural and organic wines are preferred for sustainable production methods and higher quality, although there is no hard evidence that they are better for health. Alcohol consumption should be considered based on type, dose, frequency, and social context, with excessive intake having detrimental effects on health. Red wine, in particular, has consistently shown reduced heart disease when consumed in moderation. The balance between the benefits of polyphenols and the unfavorable effects of alcohol is emphasized, with one or two drinks a day potentially balancing out the negative effects with the positive effects of polyphenols.

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Podcast: zoe-science-nutrition

Antibiotics: The surprising truth about probiotics and what to do instead

Jonathan's accident led to an opportunity to demonstrate the effects of antibiotics on gut microbes. Dr. Will and Prof. Tim discuss the risks of antibiotic use and the importance of considering broader impacts, including the significant impact on gut health and the use of fermented foods to restore it. They emphasize the significance of eubiosis, caution when buying fermented products, and the potential long-term effects of repeated antibiotic usage on the gut microbiome. Recommendations include supporting good microbes, reducing ultra-processed foods, and being cautious with refined carbohydrates and alcohol. The discussion also covers the potential long-term consequences of antibiotic use, the use of antibiotics in agriculture, and the overall importance of balanced nutrition, time-restricted eating, sleep, and exercise for gut health. The episode concludes with Jonathan thanking the guests and promoting Zoe's personalized nutrition program.

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Podcast: zoe-science-nutrition

Are low-fat diets bad for your health?

The podcast series delves into popular diets and their impact on health, particularly focusing on low-fat diets and their potential risks. It highlights the demonization of fat in the 1960s and the cultural ingraining of low-fat diets, despite newer research showing not all fats are bad. The discussion emphasizes the risks of cutting out fats, leading to increased consumption of refined carbohydrates and posing risks for diabetes and fatty liver disease. It advocates for a healthy low-fat diet achieved by focusing on whole grains, beans, and vegetables, while cautioning against reliance on refined carbs. The importance of unsaturated fats in regulating metabolism is stressed, discouraging the exclusion of healthy fats found in avocados, olive oil, nuts, and seeds. The episode concludes with a teaser for the next episode on the paleo diet and a disclaimer for general informational purposes only.

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Podcast: zoe-science-nutrition

Artificial sweeteners - worse than sugar?

Artificial sweeteners like Aspartame, Ace K, Saccharin, and Sucralyze are widely used to reduce energy and sugar content in processed foods and drinks. They trick sweet taste receptors into perceiving sweetness, allowing for lower portion sizes. While studies show minimal impact on energy intake and body weight when switching from full sugar to low-calorie alternatives with artificial sweeteners, concerns about their health effects persist. Dr. Sarah Berry highlights the need to reduce sugar intake and suggests replacing sugary drinks with water or milk, despite acknowledging the preference for similar-tasting alternatives. Jonathan Wolfe raises concerns about the failure of artificial sweeteners to reduce sugar consumption and the hidden presence of sweeteners in various foods. Both experts stress the incomplete understanding of artificial sweeteners' impact on health and weight management, calling for more evidence in this rapidly evolving scientific field.

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Podcast: zoe-science-nutrition

Beat stress with science: 4 key techniques for stress relief with Dr Rangan Chatterjee

Stress affects over a quarter of US adults, leading to physical, mental, and emotional health issues. Dr. Rangan Chatterjee shares practical strategies to cope with stress, including reducing micro stress doses, intentional breathing practices, regular movement, and human touch. He emphasizes the importance of making behavior change easy and attaching it to existing habits for consistency in stress reduction. Journaling and nature exposure are recommended as powerful stress management tools. Chronic stress can lead to long-term health issues such as fatigue, weight gain, and type 2 diabetes. Dr. Chatterjee explains the body's stress response system and the harmful effects of chronic stress on the body, including its impact on anxiety and overall well-being. He also highlights the impact of modern lifestyle changes and technology on stress levels. Practical strategies for stress reduction, such as intentional breathing practices and human touch, are emphasized, along with the importance of nature exposure and journaling as stress management tools.

stress US adults physical health

Podcast: zoe-science-nutrition

Best of gut health - anniversary edition

The gut microbiome is influenced by diet, lifestyle, and stress, impacting overall health. Factors like diet, sleep, exercise, and emotional connection with a partner can affect gut microbes. Stress and lifestyle choices can disrupt the gut microbiome, leading to digestive symptoms. Intermittent fasting can shift gut bacteria and promote beneficial microbes. Heartburn medications can alter gut bacteria balance and nutrient absorption. Dietary changes and non-pill treatments can alleviate common gut issues. Chronic symptoms like gas, bloating, constipation, sleep issues, and mood disorders may indicate an unhealthy gut. Improving gut health through diet and lifestyle changes can lead to better bowel movements and overall digestive health. The gut microbiome can be altered through diet, affecting metabolism and weight. Increasing plant food and fermented food consumption can enhance gut microbiome diversity. Other factors like sleep, exercise, and emotional connection also impact the microbiome. Small changes in diet and lifestyle can significantly improve health and reduce the risk of long-term disease.

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Podcast: zoe-science-nutrition

Butter vs. margarine: What does science say?

The debate between butter and margarine centers on their differing effects on the body. Margarine, developed as a low-cost alternative to butter in 19th century France, contains more unsaturated fats, while butter has more saturated fat. Trans fats were removed from most foods in the UK and the US before 2007. Margarine is considered an ultra-processed food due to multiple processing steps and additives. Consuming large amounts of butter can negatively impact health, while swapping to unsaturated fat-rich spreads can reduce cholesterol. Research is ongoing to understand the long-term impact of unsaturated fat-rich spreads. Dr. Sarah Berry and Jonathan Wolff discuss the history of margarine's development, the process of hydrogenation, and the differences in margarine production between the US and the UK. They emphasize the need for further research to clarify the health effects of different fats and the impact of ultra-processed foods.

butter margarine effects

Podcast: zoe-science-nutrition

Can bread be healthy?

Archaeologists discovered fossilized breadcrumbs dating back over 14,000 years, underscoring bread's historical importance. Modern bread-making processes have diminished its nutritional value, resembling sugary drinks and lacking gut bacteria support. Vanessa Kimball and Tim Spector discuss bread's healthiness, stressing the variations in bread-making and the benefits of consuming real sourdough with live bacteria. They advocate for selecting bread like choosing wine, prioritizing simple ingredients, high fiber, and authentic sourdough with long fermentation. Tim shares his blood sugar spikes from bread and the positive impact of changing his bread-eating habits. Both experts highlight the importance of checking bread labels for fiber content, opting for real sourdough, and maintaining balance in bread consumption. Vanessa emphasizes the significance of consuming a variety of grains for gut microbe nourishment and the benefits of long, slow fermentation in making sourdough more nutritious and easier to digest.

fossilized breadcrumbs historical significance bread

Podcast: zoe-science-nutrition

Can spices improve your health?

Molecular biologist Kanchan Koya and scientist Tim Spector discuss the health benefits of spices rooted in ancient wisdom. Spices can aid menopause, reduce inflammation, and impact gut microbiome. Recommended beginner spices include turmeric, ginger, cinnamon, coriander, and cumin. Koya advises adding spices to existing foods like oatmeal and avocado toast, emphasizing proper storage for potency. Spices from conventional stores may have reduced potency, while single origin spices are more potent and available online. Whole spices are recommended over ground versions for overall health. Koya highlights the importance of using true cinnamon over cassia cinnamon for balanced blood sugar. Adding spices at the beginning of cooking and layering them enhances their benefits. Despite being more expensive, single origin spices are worth the investment due to their potency and health benefits. Proper storage in airtight containers away from heat and light is crucial to maintain potency.

spices health benefits ancient wisdom

Podcast: zoe-science-nutrition

Can you reverse damage from a bad diet?

Certain foods can either extend or reduce life expectancy. Processed meat and sodium in hot dogs can reduce life expectancy by 36 minutes, while seafood and nut butter can add to it due to healthy fats and protein. Food quality, not calories, is crucial for health effects. An optimized diet includes more legumes, pulses, whole grains, and less meat. Adopting a healthy diet at any age can significantly improve life expectancy, with potential gains of 10 years if adopted at 20 and 8 years if adopted at 60. Switching to healthier foods can have immediate impacts on energy, hunger, and alertness. Dr. Sarah Berry emphasizes the empowering aspect of ranking foods based on their health effects for personalized dietary choices. Small, sustainable changes to one's diet can reverse the damage caused by previous dietary habits.

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Podcast: zoe-science-nutrition

Cardio exercise: How much do you really need?

Cardio exercise, also known as aerobic exercise, is essential for improving cardio fitness and reducing the risk of cardiovascular diseases and overall mortality. High-intensity interval training can lead to greater improvements in VO2max compared to classical endurance training, suggesting that exercise intensity can replace exercise duration. Even small amounts of high-intensity exercise, like six times 10 to 20 second sprints per week, along with lower intensity activity, can improve fitness by almost 10% within two months. Meeting the CDC's exercise guidelines of at least 150 minutes of moderate intensity aerobic activity every week through activities like walking, cycling, household chores, or playing a sport can lower the risk of all-cause mortality. Increasing overall physical activity, even through small things like taking the stairs or increasing the number of steps throughout the day, yields beneficial effects. Being aware of the decrease in physical activity when working from home and incorporating movement throughout the day is important, and small goals like enjoying a cup of tea after walking down the stairs can be helpful.

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Podcast: zoe-science-nutrition

Chronic diarrhea? Here's what to do | Dr. Will Bulsiewicz

Chronic diarrhea is characterized by three or more loose stools per day for at least four weeks, accompanied by symptoms like anal irritation, abdominal discomfort, and urgent restroom needs. Seeking medical care is crucial, especially if red flag signs such as rectal bleeding, intense abdominal pain, or low iron levels are present. Diagnostic tests may include stool and blood tests, as well as procedures like sigmoidoscopy or colonoscopy. Specific diagnoses for chronic diarrhea can include inflammatory or infectious causes, as well as absorption-related issues like celiac disease or lactose intolerance. Dr. Will Bolcevich emphasizes the importance of understanding the underlying cause of diarrhea and suggests dietary strategies, hydration, and specific supplements for management. He also highlights the potential link between diarrhea and cholecystectomy. Overall, testing and dietary strategies are essential for diagnosis and symptom improvement, with a focus on improving individuals' well-being and encouraging them to seek support for gastrointestinal issues.

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Podcast: zoe-science-nutrition

Coffee's hidden health benefits with James Hoffmann & Professor Tim Spector

Coffee consumption can reduce the risk of heart disease and improve gut microbiome. The Lawsonia bacteria thrives on coffee's fiber and polyphenols, contributing to gut health. Brewing methods impact the extraction of beneficial compounds like chlorogenic acids and soluble fibers. Decaf coffee is a valuable option for those sensitive to caffeine. Instant coffee offers convenience but has lower quality raw materials and prioritizes yield over flavor. World-renowned experts discuss coffee's health benefits, including its impact on gut health and the presence of caffeine and polyphenols as natural defense mechanisms in coffee plants. Independent coffee shops offer fresher, higher-quality coffee with potential health benefits. Decaffeinated coffee contains similar levels of polyphenols as caffeinated coffee, while instant coffee has lower polyphenol content, making independent coffee shops and decaf options preferable for health-conscious consumers.

coffee consumption heart disease gut microbiome

Podcast: zoe-science-nutrition

Conquer IBS: 3 steps to healthier digestion

Irritable bowel syndrome (IBS) is a common condition affecting about one in 10 people worldwide, characterized by abdominal pain and changes in bowel movements. The diagnosis is based on specific criteria, with four types of IBS identified. Red flag symptoms may indicate the need for further investigation beyond IBS, including chronic infections, celiac disease, and inflammatory bowel diseases. Stress has been linked to the onset and improvement of IBS symptoms, and treatment options include dietary changes, medications, and alternative therapies. IBS was first discovered in the late 1800s and affects about 10-15% of the North American population, with classic symptoms including abdominal pain, cramps, and bloating. The Rome criteria are used for diagnosis, and red flag symptoms such as unexplained weight loss and blood in the stool require further investigation. Treatment is individualized and may involve dietary modification, medications, and alternative therapies, with a focus on supporting the gut microbiome and addressing the brain-gut connection.

irritable bowel syndrome IBS abdominal pain

Podcast: zoe-science-nutrition

Cooking oils: what to use and when

Dr. Sarah Berry and Jonathan Wolff delve into the complexities and health implications of cooking oils, emphasizing the challenge of selecting the best oils for cooking and the concerns about potential negative effects. The smoke point of oils is critical, as heating oil near or past this point can alter its taste and degrade nutrients. Cooking methods, temperature, and oil reuse impact its structure and oxidation, potentially leading to adverse health effects. Laws in the EU, UK, and US regulate harmful compound levels in commercial oils, with most major food companies complying. Avocado oil is akin to rapeseed oil but pricier, while the health benefits of coconut oil are contentious, especially when extracted from the coconut. Palm oil raises environmental and health worries due to its high saturated fat content. The harmful effects of cooking oils are primarily seen in commercial settings with repeated high-temperature use, whereas home cooking typically does not produce these unfavorable compounds. Extra virgin olive oil and standard vegetable oils like rapeseed or canola are deemed safe for home cooking when not repeatedly deep-fried over several weeks.

cooking oils health implications smoke point

Podcast: zoe-science-nutrition

Could this diet solve your gut issues?

FODMAP diets, identified by Monash University, target digestive health by addressing fermentable carbohydrates that can cause symptoms like abdominal pain, gas, and bloating. The diet involves a 2 to 6-week restrictive phase followed by systematic reintroduction of FODMAP foods to personalize the diet. It includes low-carb options like meats, fish, eggs, certain dairy products, and specific fruits and vegetables, emphasizing caution and moderation rather than permanent elimination. The diet is not for weight loss and should be guided by healthcare professionals. While challenging for some, high FODMAP foods also offer significant benefits for gut health and should not be universally avoided. Jonathan Wolff recommends Zoe's personalized nutrition program for understanding how to support the body with the best foods, with a 10% off offer available at zoe.com/podcast. Listeners are invited to join the next Zoe podcast hosted by Jonathan Wolff and Will Borsowitz.

FODMAP diets digestive health Monash University

Podcast: zoe-science-nutrition

Does calorie counting improve your health?

The podcast series delves into popular diets, particularly focusing on calorie counting and food restriction. It highlights the historical and ongoing popularity of calorie counting in the US, driven by the law of thermodynamics. While a caloric deficit leads to using stored energy, it can also result in temporary misery and hunger, as the body fights back against weight loss. The Biggest Loser study revealed that significant weight loss decreases the metabolic rate, making weight regain more likely. Despite the prevalence of calorie counting, obesity and type 2 diabetes rates continue to rise. Inaccuracy in calorie counting due to various factors is noted, and the scientific literature suggests that calorie counting is a short-term, not long-term, solution. The importance of personalization in dieting is emphasized, as calorie counting may not work accurately or successfully for many individuals. The podcast features discussions by leading researchers and provides general informational content on diets and health.

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Podcast: zoe-science-nutrition

Does calorie counting work? - The Big IF Dailies

Calorie counting and food restriction are discussed in the episode as part of the Big IF study launch celebration. The accuracy of measuring calories is questioned, especially in nuts where 30 to 40% of the energy is excreted due to cell wall structure. Calorie counting may lead to short-term weight loss but often results in rebound weight gain and struggles to maintain initial weight loss. Dr. Sarah Berry recommends focusing on the types of foods consumed, such as healthier, plant-based, and fiber-rich foods, for long-term weight improvement and maintenance. Instead of solely counting calories, it's suggested to consider the quality of calories by distinguishing between fast calorie foods (ultra-processed, heavily refined) and slow calorie foods (minimally processed, closer to the original food item). Calorie counting and food restriction are discussed in this episode, and it's part of a limited series to celebrate the launch of the Big IF study, which aims to understand how intermittent fasting affects us.

calorie counting food restriction Big IF study

Podcast: zoe-science-nutrition

Does the paleo diet hold the secret to health?

The podcast explores the Stone Age diet's impact on health with host Jonathan Wolff and Professor Christopher Gardner from Stanford University. The diet involves eliminating foods introduced since the beginning of farming and is based on eating what humans evolved on thousands of years ago. While Gardner acknowledges the diet's appeal in aligning with human evolution, he highlights downsides like increased saturated fat intake and reduced fiber for the microbiome. He emphasizes that the reality of the paleo diet is at odds with historical eating habits and expresses reluctance to support it due to most people not following it in a healthy way. Gardner also contrasts the modern meat consumption with that of Stone Age ancestors and discusses the Hadza people's different diet and lifestyle in Tanzania. Overall, the podcast series delves into popular diets' impact on health, with a focus on the Stone Age diet in this episode.

Stone Age diet health Jonathan Wolff

Podcast: zoe-science-nutrition

Eggs: are they good for me?

Eggs are nutrient-dense, providing almost every essential nutrient except fiber, including vitamin D and B12. Recent research suggests that eggs pose no health risk and can even provide health benefits. Dietary cholesterol in eggs has little influence on blood cholesterol levels at normal intakes. Egg whites are a complete protein source containing all essential amino acids and important minerals with low fat content. It is safe for most healthy adults to consume one to two eggs a day. Egg consumption's association with cardiovascular disease depends on the overall dietary pattern. Choosing free-range eggs is recommended for planetary health and animal welfare concerns. The US government's warning regarding eggs and dietary cholesterol has been dropped, leading to increased egg consumption. Eggs are nutrient-dense, cheap, and have a long shelf life.

eggs nutrient-dense vitamin D

Podcast: zoe-science-nutrition

Everything you've heard about lactose is wrong

Lactose intolerance affects over 90% of the Asian population, 66% in northern Africa, and 70% in the Middle East. European lactose tolerance emerged as a beneficial trait during famines. It's uncomfortable but not dangerous, unlike cow's milk allergy. Temporary dairy elimination helps identify lactose intolerance. Managing symptoms can be done by cutting dairy, consuming fermented dairy, and taking lactase supplements. Increasing lactose, probiotics, and prebiotics can improve symptoms and gut health. Lactose is a conditional prebiotic, important for children's nutrition. Despite causing digestive symptoms, it has benefits and strategies to overcome intolerance. Personalized nutrition is crucial for better health. Dr. Will Bulsiewicz emphasizes lactose's importance and offers a 10% discount on Zoe's personalized nutrition program. The next Zoe podcast will be hosted by Jonathan Wolfe and Dr. Will Bee.

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Podcast: zoe-science-nutrition

Exercise myths busted: Practical steps to sustain your health

Harvard professor Daniel Lieberman debunks common exercise myths in his book 'Exercise', emphasizing the importance of physical activity for overall well-being. He challenges the misconception that elders in the past were solely wise and inactive, highlighting the value of wisdom and hard work in older individuals. Lieberman stresses the significance of making physical activity rewarding and suggests incorporating social activities to make it a habit. He emphasizes the importance of physical activity for health, distinguishing it from exercise and highlighting the benefits of being physically active. Lieberman also discusses the impact of exercise on reducing the risk of cancer and the importance of turning physical activity into a social and enjoyable experience. He warns against the naturalistic fallacy and advocates using science to adapt based on new knowledge and advancements. Lieberman emphasizes the necessity of physical activity for everyone, regardless of age or gender, and shares his own exercise routine to inspire others.

exercise physical activity myths

Podcast: zoe-science-nutrition

Fats and oils: What’s the real story?

Recent research challenges the traditional link between fat, weight gain, and heart disease, highlighting the influence of food manufacturers on the fat vs. sugar debate. Dr. Sarah Berry's studies suggest that consuming healthy fats may reduce heart disease and enable weight loss on a high-fat diet. She emphasizes the nuanced health effects of fat, dependent on fatty acid type and food, and the importance of personalized nutrition. Despite low-fat diets, the body stores fat as a survival mechanism. Dr. Berry also addresses the impact of food processing on health outcomes and recommends extra virgin olive oil, sunflower oil, and soybean oil as healthy alternatives. The podcast encourages leaving reviews and subscribing, offering a 10% discount on a personalized program at joinzoe.com/podcast. Questions for potential future episodes can be sent in on Instagram or Facebook.

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Podcast: zoe-science-nutrition

Fiber: Why it’s important and how to get more of it

Fiber, a crucial but often misunderstood nutrient, is lacking in the diets of many in the US and UK. Soluble fiber, found in plant foods, can lower glucose levels and cholesterol, and has various health benefits. It can reduce the risk of heart disease, cancer, stroke, and diabetes, impact metabolic health, promote fullness after meals, and positively affect blood sugar control, blood lipids, and the immune system. Fiber also has a powerful effect on gut microbes and is broken down in the large intestine, producing short chain fatty acids with health benefits. Increasing fiber intake gradually is important, especially for those with digestive issues. The low average fiber consumption in the UK and US is a public health problem, and increasing fiber intake can significantly improve health with a gradual approach.

fiber nutrient soluble fiber

Podcast: zoe-science-nutrition

Food before exercise: What does science say?

Professor Javier Gonzalez emphasizes the importance of timing meals around exercise to maximize health benefits. Exercising before breakfast can double fat burning, improve insulin sensitivity, and lower the risk of type 2 diabetes. Changing breakfast timing, not content, can impact insulin response and blood sugar levels. Exercising within the first hour after a meal can blunt glucose surges and lower blood sugar peaks. Jonathan Wolff mentions the opportunity for listeners to learn about blood sugar and receive a discount on Zoe's personalized nutrition program. The episode concludes with an invitation to join the next Zoe podcast.

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Podcast: zoe-science-nutrition

Food Intolerances: What's the Story?

One in five people suffer from food intolerances, with the figure growing each year. Removing certain foods from diets can lead to the addition of highly processed foods, damaging the gut microbiome and causing long-term health problems. Blood or poop tests for food intolerance are not clinically validated and can create confusion. Food allergies are immune system responses, while food intolerances usually manifest as digestive symptoms. The gut microbiome is crucial in managing food intolerances, and individualized approaches are necessary for identifying and managing them. Temporary restriction, symptom observation, and reintroduction of foods are the gold standard for identifying food intolerances. Early exposure to allergenic foods can prevent food allergies in children, while restrictive diets during pregnancy can increase the likelihood of food allergies in children. FODMAPs are fermentable carbohydrates found in natural foods and are a normal part of our diet, with Monash University providing a comprehensive app for those interested in learning more about FODMAPs. Gluten may not be the sole culprit in wheat intolerance, as research shows fructans in wheat can cause symptoms. Celiac disease can be diagnosed through upper endoscopy with biopsies or genetic testing. Histamine intolerance can be improved by reducing histamine intake, healing the gut, and consuming DAO enzyme from sprouted peas.

food intolerances diets gut microbiome

Podcast: zoe-science-nutrition

5 foods I got wrong - Tim Spector

Food has been instrumental in human evolution, contributing to the development of larger brains. Tim Spector's book 'Food for Life' reflects his evolving views on nutrition, emphasizing personalization. He now focuses on dark rye bread, homemade sourdough, and the negative impact of prolonged sugar spikes. Spector advocates for reducing milk intake, highlighting the benefits of mushrooms and the negative impact of ultra-processed foods on gut microbes. Personalization in diet is crucial for understanding the impact of different foods on an individual's microbiome. Spector's changed views on nutrition emphasize the importance of making conscious dietary decisions and experimenting with diet to improve health. He stresses the need for weaning off products like milk and using very small amounts if necessary. Overall, the book covers surprising discoveries made during six years of research, emphasizing the importance of evolving views on nutrition and health, and the potential for future books from Spector.

food human evolution brains

Podcast: zoe-science-nutrition

Foods to lower your cholesterol

About half of the adult population in the UK and the US have high cholesterol, with many unaware of it. Cholesterol is produced in the liver and is essential for bodily functions. LDL cholesterol is considered bad, while HDL cholesterol is good. The ratio of good to bad cholesterol is crucial for general health and can contribute to conditions like hardening of the arteries and heart disease. The portfolio diet and the Mediterranean diet are effective in reducing cholesterol levels. Consuming healthy fats and oils can improve blood cholesterol levels, while saturated fats can raise cholesterol. Dietary changes can lead to quick and sustained improvements in blood cholesterol levels, with noticeable changes in as little as 10-14 days. Individual responses to high-fat meals vary greatly, influenced by genetics, gut microbiome, age, sex, and weight. Triglycerides are equally important as cholesterol in health, and diet plays a significant role in changing triglyceride levels. Statins are widely prescribed, but there are other ways to reduce blood cholesterol levels, such as through diet.

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Podcast: zoe-science-nutrition

Gas & Bloating: the causes & how to stop it

Gas and bloating are prevalent issues affecting a significant portion of the U.S. population, with one in six individuals experiencing bloating. The four main causes of bloating are swallowed air, constipation, struggling gut microbiome, and food choices. While increasing fiber intake can help with mild constipation, addressing moderate or severe constipation should be prioritized before ramping up fiber intake. Eliminating non-fermented dairy and artificial sweeteners can alleviate chronic gas and bloating. Encouraging individuals to assess their habits and food choices is crucial in understanding the causes of gas and bloating. Additionally, diversity in diet is essential for gut health, and personalized nutrition programs like Zoe's can enhance overall health by comprehending gut bacteria. Will Bulsiewicz, a board-certified gastroenterologist and author, emphasizes the importance of the gut microbiome in processing high fiber foods and advises on addressing chronic gas and bloating by eliminating specific food items. It is recommended to include bloating-inducing foods in small quantities and gradually increase intake to allow the body to adapt.

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Podcast: zoe-science-nutrition

Gut bacteria & fasting: meet the night crew - The Big IF Dailies

Fasting and its historical significance are highlighted, emphasizing the modern-day accessibility of food. The Big IF study on intermittent fasting is introduced, with an invitation for participation. Tim Spector, a microbiome research expert, explains the changes in gut bacteria during fasting and the importance of giving night-time microbes a chance to work. The impact of intermittent fasting is discussed, including reported benefits like increased energy, elevated mood, and weight loss. Jonathan Wolff introduces the topic of fasting and its historical significance, highlighting the modern-day ease of accessing food. Jonathan mentions the Big IF study, a clinical study on intermittent fasting, and invites listeners to participate. Tim Spector, a leader in microbiome research, explains the changes in gut bacteria during fasting and the importance of giving night-time microbes a chance to work. He emphasizes the need for tailored fasting plans for individuals and the discovery of the optimum fasting period through the Big IF study.

Fasting historical significance modern-day accessibility

Podcast: zoe-science-nutrition

Gut microbiome testing: What can it reveal about your health?

Gut bacteria are vital for immune system, energy balance, and metabolism, with each person having a unique microbiome that can change based on diet. Microbiome testing provides valuable health information through DNA sequencing, leading to the discovery of new microbes with potential health implications. Specific food choices can impact gut microbe diversity, and personalized dietary advice based on an individual's gut bacteria is valuable. Simple rules for gut health include consuming a diverse range of whole plants, colorful plants, fermented foods, practicing time-restricted eating, and avoiding ultra-processed foods. The impact of short-term and long-term diet changes on the microbiome is emphasized, with the need to understand which microbes to improve and which foods can help. The complexity of reconstructing the microbiome through DNA sequencing is highlighted, along with the increasing accessibility and decreasing cost of microbiome testing. The discussion also covers the impact of holiday diets, painkillers, and medications on the gut microbiome, emphasizing the need for further research in this area.

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Podcast: zoe-science-nutrition

Healthy aging: The surprising power of your social life

Loneliness can have a deadly impact on health, triggering chronic inflammation and affecting overall well-being. Social engagement and friendship are crucial for health in later life, mitigating cognitive decline and Alzheimer's disease. Forced retirement is toxic for healthy aging, and the quality of relationships with friends and family independently determines the aging process and overall health. Engaging in activities with others, joining clubs or groups, and volunteering are actionable ways to foster important interactions and improve health. Lifestyle choices and social engagement can actively change the direction of health. Genes become more dominant in governing the aging process after the age of 80. Society's attitude towards aging is changing, enabling individuals to feel better about getting older. Quality of life consistently improves as we get older, up to late 70s, early 80s, and is influenced by physical illness. Maintaining a sense of purpose, staying socially connected, and reaching out to people are highlighted as significant factors in improving health and well-being.

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Podcast: zoe-science-nutrition

Heart health and aging: Do our blood vessels hold the secret to long life?

Maintaining a healthy circulatory system is crucial for delivering blood, oxygen, and nutrients to the body's cells. High blood pressure, affecting one in four adults, can lead to heart attacks and strokes. Good quality sleep, healthy eating, and physical activity are essential for longevity. The structure and function of blood vessels, including the importance of endothelial cells and the impact of the Western diet, were discussed. Lifestyle changes, such as diet and physical activity, can reverse existing damage to blood vessels. Foods with healthy bioactives, like anthocyanins in dark chocolate and blueberries, can stimulate regeneration and protect the blood vessel lining. ZOE offers personalized nutrition programs through at-home tests and the world's largest nutrition science study. Dr. William Li emphasizes the importance of maintaining a healthy circulatory system and discusses the potential of food to improve blood flow and reduce cholesterol. Jonathan Wolff highlights the significance of lifestyle and diet in reversing heart disease and the need for a holistic approach to healthcare.

healthy circulatory system blood pressure

Podcast: zoe-science-nutrition

Heartburn: why it happens and what you can do

Professor Tim Spector's work led to the creation of the ZOE Personalized Nutrition Program in the UK and US, which conducted a COVID study involving over 4 million participants and raised 25 million pounds for further research. ZOE offers an investment opportunity for its community to advance research and provide personalized advice. Acid reflux occurs when substances travel in the wrong direction in the esophagus, causing heartburn. Long-term use of proton pump inhibitors for heartburn can lead to dependency and health risks. Addressing the root of acid reflux through diet and lifestyle changes is crucial for overall health.

ZOE Tim Spector Personalized Nutrition Program

Podcast: zoe-science-nutrition

High cholesterol foods: what really happens when you eat them?

Cholesterol, essential for body function, is mainly produced by the liver and transported in lipoproteins. LDL is 'bad' cholesterol, HDL is 'good' cholesterol. Dietary cholesterol minimally affects blood cholesterol levels. Quitting smoking can improve HDL levels and reduce heart disease risk. The portfolio diet can reduce cholesterol by up to 30%. Focus has shifted to whole dietary patterns and food quality over individual nutrients like cholesterol and saturated fat. Cholesterol is crucial for normal body function, found in every cell, and needed for vitamin D, bile acids, and hormones. Blood cholesterol is mainly produced by the liver and transported in lipoproteins, with LDL as 'bad' and HDL as 'good' cholesterol. Dietary cholesterol has minimal impact on blood cholesterol levels, mostly coming from animal sources with saturated fats. Recent research shows eggs have little influence on blood cholesterol. The obsession with individual nutrients has shifted to whole dietary patterns and food quality.

Cholesterol liver lipoproteins

Podcast: zoe-science-nutrition

How body fat impacts health and aging

Body fat is essential for health as it stores energy and secretes hormones. Women store fat in hips and thighs, while men store it in the belly. Accumulation of belly fat in women increases the risk of diseases like diabetes and cardiovascular disease. Understanding fat distribution is crucial for accurate health assessment, and waist-to-hip ratio is a better measure than BMI. Estrogen levels impact fat distribution, and the decline in estrogen during perimenopause can lead to changes in fat distribution. The body can convert testosterone to estrogen within belly fat cells, particularly in postmenopausal women. Maintaining physical activity and a healthy diet during menopause is important for women's health. Good nutrition is emphasized for a long and healthy life, and listeners are directed to Zoe's personalized nutrition program for support.

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Podcast: zoe-science-nutrition

How fasting affects energy and mood - The Big IF Dailies

Fasting can impact energy and mood through changes in circulation and hormones. Switching to a Mediterranean or minimally processed diet can improve mood and energy levels. Intermittent fasting may lead to improved energy levels, better sleep, and enhanced mood. The Big If Study aims to determine if intermittent fasting truly enhances mood and energy. Dr. Sarah Berry discusses the ZOE predict studies and their unprecedented scale in examining the relationship between food, fasting, energy, alertness, and mood. Research shows that switching to a Mediterranean or minimally processed diet can significantly improve mood and energy levels. Fasting alone is believed to improve mood, energy levels, and cognitive benefits. The episode promotes The Big If Study, the largest clinical study on intermittent fasting's impact on mood, energy, and hunger.

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Podcast: zoe-science-nutrition

How food can improve your mood

Food has a significant impact on mental health, with studies showing that changing diet can lead to complete remission of severe depression in a third of participants. The gut-brain axis plays a crucial role in mood and behavior, with the bacteria in our gut directly impacting our mood. To improve mental health, it is recommended to increase the intake of plant foods, whole grains, and legumes, while avoiding ultra-processed foods and reducing alcohol consumption. There is a strong link between diet quality and the risk of developing depression, independent of other factors, and efforts have been made to break down the stigma around mental disorders and make the discussion more open, especially during COVID. Felice Jacka, a professor in nutritional psychiatry, conducted groundbreaking studies showing that changing diet can lead to complete remission of severe depression in a third of participants. The latest science indicates a strong relationship between food and mental health, and Felice provides practical advice on improving mental health through diet.

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Podcast: zoe-science-nutrition

How healthy are meat and dairy alternatives?

The demand for milk alternatives, plant-based proteins, and vegan snacks has doubled in the last five years, driven by a focus on healthier products for human and planetary health. The proportion of people following vegetarian or vegan diets has quadrupled in the UK and the US, motivated by factors such as human and planetary health, animal welfare, and associated health benefits. Plant-based diets are linked to lower risks of obesity, hypertension, cardiovascular disease, type 2 diabetes, and cancer, potentially reducing cardiovascular mortality by about 20%. The rise of different milks is attributed to the perception that animal-based products are detrimental to health, alongside an increase in lactose intolerance and cow's milk allergy in young children. While dairy milk is preferred for human health, the choice becomes complex when considering planetary health due to the variability in plant-based milks. It's important to note that products labeled vegan or plant-based may not always be healthy, often containing added ingredients and destroyed plant structure.

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Podcast: zoe-science-nutrition

How snacking impacts your health

Snacking is a controversial topic with varying opinions on its healthiness. Unhealthy ultra-processed snacks lead to rapid blood sugar rise, increased hunger, and adverse effects on gut health. Eating frequency, snacking quality, and timing are important factors to consider. Healthy snacking on nuts, seeds, fruits, and vegetables can be beneficial, while unhealthy choices can lead to poor diet quality. Personalized nutrition programs like Zoe provide tailored nutrition recommendations based on at-home test results and scientific research. Snacking frequency is increasing, especially with unhealthy ultra-processed snacks. It's important to be aware of personal biases and cultural influences when considering snacking habits. The conversation emphasizes the importance of snack quality, the impact of previous meals, protein-fiber balance, and sleep on snacking habits. Zoe's personalized nutrition program offers tailored recommendations and access to nutrition coaches for improving gut health and reducing the risk of long-term disease.

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Podcast: zoe-science-nutrition

How to control blood sugar spikes

Food has a significant impact on blood sugar levels and overall health, including its connection to mental health, type 2 diabetes, and cardiovascular disease. Maintaining balanced blood sugar levels is crucial, with suggestions to eat vegetables first, proteins and fats second, and starches and sugars last during a meal to reduce glucose spikes. Consuming vinegar before a meal can help curb glucose spikes, but caution is advised. Reducing starchy and sweet foods, switching to savory breakfasts, and combining starchy or sweet foods with protein, fat, or fiber can help control glucose dips and spikes. Using muscles for 10 minutes after meals, adding high-quality fat and protein to meals, and making breakfast choices can impact total blood sugar through the day. These strategies can naturally reduce cravings and change the relationship with sugar. Personalized nutrition and the variability in individuals' blood glucose responses to identical meals are emphasized. The importance of managing blood sugar levels and the negative effects of big blood sugar spikes are highlighted, along with the promotion of ZOE's at-home test and personalized nutrition programs.

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Podcast: zoe-science-nutrition

How to eat in 2024: 7 essential strategies

Improving diet can reduce the risk of diet-related diseases and improve overall well-being. Counting calories is not sustainable for weight loss; food quality is more important. Enjoying food and the social aspect of eating is crucial. Adding healthy foods and increasing plate diversity is essential. Fat is necessary for taste and mouthfeel, and not all saturated fats are bad. Essential fatty acids are crucial for normal physiological function. Eating more plants provides fiber, diverse nutrients, and protein. Consuming fermented foods daily can improve gut health, immune function, and mood. Sticking to an eating window can improve health, cholesterol levels, blood sugar, inflammation, and weight loss. Personalized advice and support for eating the best foods for individual health is available from ZOE. Dr. Sarah Berry and Professor Tim Spector emphasize the importance of diet in improving health and increasing longevity. They stress the harmful effects of ultra-processed foods and the benefits of reducing blood sugar spikes and consuming fermented foods. Jonathan Wolff encourages listeners to try their strategies for a healthier diet and promotes personalized advice and support from ZOE.

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Podcast: zoe-science-nutrition

How to eat well on a budget

Eating healthy on a budget is achievable by focusing on nutritious, cost-effective options like canned and frozen products. Cooking methods such as batch cooking and one-pan meals help maintain healthy eating habits during the cost of living crisis. Swapping processed snacks for whole food snacks, incorporating legumes, and emphasizing plant diversity and fiber are recommended for a budget-friendly, nutritious diet. Personalized nutrition programs like ZOE aim to improve health and manage weight by understanding individual responses to food, offering a 10% discount. Experts emphasize the possibility of maintaining a highly nutritious diet on a budget, debunking myths about protein deficiency and highlighting the value of diverse, whole food ingredients. Classic cooking methods, utilizing leftovers, and incorporating frozen and canned foods are suggested for efficient, cost-effective meal preparation. Additionally, the importance of ingredient substitutions, flexibility in cooking, and the possibility of having a healthier diet while reducing spending are emphasized.

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Podcast: zoe-science-nutrition

How to improve blood sugar control with exercise

Regular exercise has a significant impact on blood sugar levels, affecting inflammation, aging, and the risk of type 2 diabetes. Muscles use more energy and take up sugar from the blood during exercise, lowering blood sugar levels. Low-intensity activities like walking and fidgeting can profoundly impact blood sugar levels. ZOE's personalized nutrition program includes an app, access to nutrition coaches, and at-home blood sugar and blood fat measurements. Dr. Javier Gonzalez and Sarah Berry discuss the importance of maintaining blood sugar within a tight range for health. They emphasize the effects of exercise on blood sugar response and the benefits of finding an enjoyable exercise routine. Exercise not only affects blood sugar levels but also has an impact on blood fats, with tips for managing both using exercise. Listeners are encouraged to visit joinzoe.com/podcast for a discount and to subscribe and leave a review for potential inclusion in a future episode.

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Podcast: zoe-science-nutrition

How to make New Year’s resolutions stick

New Year's resolutions have a long history, dating back to the Babylonians. Setting micro habits is recommended to avoid the pressure of maintaining lofty resolutions. Neuroplasticity plays a crucial role in changing habits, and making specific, realistic, and measurable goals is advised for sustained change. Micro changes in diet and health habits can significantly impact overall well-being. Cutting down on alcohol consumption is more sustainable than abruptly stopping, and understanding the reasons for drinking is important. Listeners are encouraged to join a personalized health program with a discount and provide feedback for future episodes. Tara Swart and Sarah Berry discuss the effectiveness of New Year's resolutions and share tools and techniques to help achieve goals. Jonathan Wolff suggests setting two or three micro habits to avoid pressure and emphasizes the importance of sustainability in health habits. Understanding neuroplasticity and the four-step process for changing habits is crucial for achieving resolutions. Making continuous small micro-changes, adding healthy food, prioritizing sleep, and considering the time and rate of eating are recommended for sustained change. Cutting down on alcohol consumption and understanding the reasons for drinking are highlighted. Listeners are invited to join a personalized health program with a discount and provide feedback for future episodes.

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Podcast: zoe-science-nutrition

How to make your body clock work for you

Circadian rhythms, controlled by a master clock in the brain, impact health, weight, mental well-being, and the immune system. Ignoring these rhythms can lead to emotional fluctuations, cognitive impairment, and health issues. Night shift work can result in safety concerns, poor physical and mental health, and immune system impact. Glucose clearance is more efficient in the first half of the day, and eating a big breakfast and lunch promotes effective weight loss. Establishing a robust sleep-wake structure for young children is crucial, while aging and menopause can disrupt the circadian rhythm. ZOE offers personalized nutrition programs to improve health and manage weight. Russell Foster and Jonathan Wolff discuss the negative outcomes of living outside the body clock's setting, emphasizing the importance of maintaining a healthy body clock for overall health. They also plan to discuss the best timing for taking medications in the next podcast episode.

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Podcast: zoe-science-nutrition

How to master healthy eating habits with James Clear

Habits are influenced by the external environment and social circles, impacting behavior and lifestyle. James Clear emphasizes the importance of connecting habits with the type of person one wishes to become and the impact of ultra-processed foods and societal norms on shaping habits. Building sustainable habits requires starting small, being kind to oneself, and having a plan for getting back on track. Clear also discusses the impact of the external environment on consuming more calories and the role of the food industry in making foods extra delicious. Dr. Federica Amati highlights the importance of changing friends to change long-term lifestyle and health, emphasizing their influence on the environment and habits. Clear and Amati stress the ease of changing habits and the influence of the modern environment on unhealthy eating habits. They also touch upon the impact of social norms and the importance of aligning the social environment with desired habits. The conversation also emphasizes the need to scale down habits and be kind to oneself, with a focus on building sustainable habits for life.

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Podcast: zoe-science-nutrition

How to maximize health in your later years

Researchers have studied thousands of twins for 30 years to understand aging and its variations. Inflammation levels increase with age, linked to the gut microbiome. The microbiome influences age-related conditions like dementia and Alzheimer's. Physical activity is crucial for overall health, impacting bone health, immune system, and brain health. Infections and stress affect long-term health risks. Social interaction, cognitive stimulation, and sensory abilities are important for healthy aging and brain health. Diet, sleep, exercise, and sensory abilities are crucial for healthy aging. Environmental factors, not genetics, primarily drive aging differences. Stress can drive unhealthy habits and impact overall health. Work should be a source of enjoyment and purpose. The impact of stress on health is discussed, emphasizing the importance of work being a source of enjoyment. The significance of physical exercise, early onset of dementia, sleep, diet, sensory abilities, and social interaction on brain health in aging is highlighted.

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Podcast: zoe-science-nutrition

How to prevent heart disease, according to science

Heart disease, encompassing various conditions like valve problems, congestive heart failure, and atherosclerosis, is a leading cause of death. Lifestyle choices play a significant role in its development, with healthy habits reducing the risk by 60-80% in women and 60-70% in men. Transitioning to a healthy lifestyle, including maintaining a healthy body weight, exercising, and not smoking, can dramatically reduce the risk, even in one's 40s and 50s. Factors like stress, lack of exercise, and unhealthy lifestyle choices beyond BMI contribute to heart disease risk. Resistance training, weight-bearing exercises, and healthy fats are emphasized for reducing risk. Personalized nutrition, understanding individual responses to dietary choices, and the impact of sleep on heart disease are highlighted. The focus on women's heart health, sustainable lifestyle changes, and the collection of extensive data using digital devices are emphasized. Prof. Eric Rimm and Jonathan Wolff discuss the impact of family responsibilities and trauma on heart disease risk, the significance of muscle mass, the effects of smoking and vaping, and the evolution of dietary recommendations.

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Podcast: zoe-science-nutrition

How to stop diarrhea and what NOT to do

Diarrhea is often triggered by spicy meals, extra fat, and infections, leading to symptoms like nausea, vomiting, and fever. Electrolyte-rich beverages and Imodium can help manage symptoms, but antibiotics may be necessary in specific cases. Antibiotics should be used cautiously due to their impact on the microbiome and potential for antibiotic resistance. Understanding the cause of infection is crucial for determining the need for antibiotics. Diarrhea can result from food or infection, and it's essential to monitor bowel movements and symptom onset. While antibiotics may be necessary in certain cases, they are generally not recommended due to their potential negative effects. Consulting a doctor is important for determining the appropriate course of action for diarrhea.

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Podcast: zoe-science-nutrition

How ultra-processed foods wreak havoc on your body

Ultra-processed foods, constituting over half of the average calorie intake in the UK and the US, are linked to obesity and health issues. Dr. Chris van Tulleken and Tim Spector discuss their addictive nature, impact on brain connectivity, and the gut microbiome's role in shaping health. They emphasize re-educating gut microbes by consuming real plants and avoiding snacking. Jonathan Wolff suggests starting with breakfast to reduce ultra-processed food consumption and emphasizes the need to read ingredients lists. ZOE membership provides access to the ZOE app for scoring foods and personalized meal recommendations. The experts stress the importance of clear food labeling and government intervention. They encourage understanding which foods are ultra-processed and finding personalized replacements. Listeners can get a 10% discount on ZOE membership at joinzoe.com/podcast.

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Podcast: zoe-science-nutrition

How your food choices affect the planet

Climate change is causing extreme weather events impacting food production and potentially leading to shortages and conflicts. Food contributes about a third of all climate change, with factors like deforestation, methane emissions from livestock, packaging, transportation, and wasted food playing a significant role. Reducing animal product consumption can lower the demand for growing food and its total climate impact. Different meats have varying climate impacts, with beef and lamb at the higher end due to methane emissions. Cooking methods and transportation also affect the climate impact of food. Air freighting food causes about 100 times as much climate impact as bringing the same type of food by boat. Water consumption in food production, packaging, and food waste are crucial factors to consider. Advocating for systemic change, reducing food waste, and minimizing the quantity of foods that cause the most climate change are key actions to reduce the impact on climate change.

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Podcast: zoe-science-nutrition

How your gut affects your mental health

The gut microbiome has a significant impact on brain function and behavior, influencing mental health. The gut-brain axis, involving gut signals affecting brain behavior, becomes more complex with the addition of the microbiome. The enteric nervous system and vagus nerve are crucial communication pathways between the gut, microbes, and the brain. Evidence links microbial signatures to mental health conditions, and psychobiotics show potential in improving mental health symptoms. A psychobiotic diet rich in fiber and fermented foods can improve stress response and depression scales, offering a cost-effective mental health solution. Enriching the diet with prebiotics, fibers, fermented foods, and avoiding processed foods supports the microbiome and brain health. Exercise, natural birth, having a pet, and social interaction benefit the microbiome and potentially brain health. Disturbing brain pruning processes during adolescence can increase susceptibility to mental health problems, emphasizing the importance of diet and nutrition during this period for microbiome care.

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Podcast: zoe-science-nutrition

HRT for menopause: is it safe?

Menopause, marked by the end of menstrual periods and reduced estrogen levels, can severely impact women's quality of life with symptoms like hot flashes and disturbed sleep. Hormone replacement therapy (HRT) is controversial due to conflicting information and its link to increased breast cancer risk. However, leading expert Joanne Manson suggests that HRT should not be avoided at all costs. While HRT is considered appropriate for some women with moderate to severe symptoms, the decision to start it should be carefully weighed against the benefits and risks. Lifestyle modifications, such as increasing physical activity and maintaining a high-quality diet, can also help manage menopausal symptoms. It is important to take menopausal symptoms seriously and seek help, as medication and hormone therapy may be beneficial for some women. The decision to stop hormone therapy should be individualized, considering the woman's overall risk profile, symptoms, and health factors.

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Podcast: zoe-science-nutrition

Inflammation, aging and disease. What's food got to do with it?

Inflammation is a vital defense mechanism against injuries and infections, but long-term inflammation is linked to major diseases like dementia and heart disease. Dietary factors such as sleep deprivation, stress, and diet can impact inflammation, while moderate exercise has anti-inflammatory properties. Chronic inflammation underpins most chronic diseases, and food can impact inflammatory pathways through metabolization and direct impact on the inflammatory response. The microbiome plays a role in controlling inflammation and can be manipulated through diet, drugs, and antibiotics. Immediate inflammation after a meal can have long-term impacts on health, including effects on blood vessel function, atherosclerosis, insulin resistance, and the risk of type 2 diabetes. Experts stress the importance of overall dietary patterns and the anti-inflammatory properties of foods rich in phytonutrients and polyphenols, recommending a diverse diet rich in whole plants and fiber to support gut health and reduce inflammation.

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Podcast: zoe-science-nutrition

Inflammation and your gut: Expert guidance to improve your health

Chronic inflammation, linked to over 100 health conditions, is influenced by diet, lifestyle, and the gut microbiome. Consuming fiber-rich and fermented foods, prioritizing sleep, exercise, and time-restricted eating, can reduce inflammation and promote beneficial gut bacteria growth. Short-chain fatty acids, produced by gut microbes from fiber, have anti-inflammatory effects throughout the body. Consistency in daily choices, such as increasing fiber intake and avoiding late-night snacks, is crucial for long-term impact. Inflammation is associated with serious long-term diseases, and improving gut bacteria can reduce inflammation. The gut microbiome, comprising 38 trillion microbes, plays a vital role in shaping the immune system and can be influenced by dietary and lifestyle choices. Fermented foods and non-dietary factors like sleep and exercise also contribute to reducing inflammation. Prof. Tim Spector and Dr. Will Bulsiewicz emphasize the importance of a balanced, fiber-rich diet and caution against restrictive anti-inflammatory diets found online.

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Podcast: zoe-science-nutrition

Introducing: ZOE Shorts

Jonathan Wolff and Dr. Sarah Berry have launched Zoe Shorts, a 15-minute podcast on nutrition science. The podcast covers topics such as saturated fats, vitamins, and time-restricted eating, providing actionable insights based on the latest science. The first episode was released in March, attracting over half a million listeners. Zoe Shorts aims to offer bite-sized nutrition advice and entertainment, catering to the demand for shorter podcasts.

Jonathan Wolff Dr. Sarah Berry Zoe Shorts

Podcast: zoe-science-nutrition

Is Coffee Healthy?

Coffee, with its long history and cultural significance, has evolved from being feared to being consumed in large quantities today. It offers potential health benefits, particularly for heart health due to the presence of polyphenols. The effects of coffee are personalized, and moderate consumption is recommended. Decaffeinated coffee may offer similar health properties if it contains polyphenols and fiber. The type of coffee and the addition of milk have varying effects on health, but moderation is key. Expert guests James Hoffman and Tim Spector discuss how coffee affects gut bacteria, hormones, and the heart, as well as surprising side effects. They emphasize the personalized effects of coffee on individuals and recommend moderate caffeine consumption. The conversation covers various aspects of coffee, including its health benefits, processing, effects on sleep, and the myth of coffee causing dehydration. Listeners can visit joinzoe.com/podcast for a 10% discount on personalized nutrition programs and send in questions for potential inclusion in future episodes.

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Podcast: zoe-science-nutrition

Is dairy good or bad for you?

Dairy myths have been debunked, but new ones persist due to commercial interests. Dairy does not cause inflammation for most people, and it's not necessary to drink milk during menopause for bone protection. High cholesterol doesn't necessarily mean giving up dairy, and US government advice on milk is not considered good. Dairy foods are not necessarily high in fat or linked to allergies, and they don't increase the risk of heart disease. Higher dairy consumption is associated with lower inflammation, and milk drinkers have no protection against hip fracture. Other sources of calcium like green leafy vegetables and nuts are more accessible. Consuming more dairy is linked to lower rates of type 2 diabetes and cardiovascular disease. There's no evidence that full-fat milk is more harmful than low-fat milk, and yogurt and cheese are packed with nutrients and do not increase cholesterol. Fermented dairy has a potent anti-inflammatory effect, and small portions are recommended for health benefits. Differences between cheeses in terms of health benefits and microbes are highlighted. Overall, dairy, including milk, cheese, and yogurt, is not as bad as previously believed, and there's a lack of evidence supporting the health benefits of low-fat dairy products. Jonathan Wolff promotes Zoe's personalized nutrition program for improving health.

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Podcast: zoe-science-nutrition

Is Dark Chocolate Good for Weight Loss?

Chocolate, valued for millennia, remains a topic of debate regarding its health and mood effects. Dark chocolate may be healthier than milk chocolate, rich in nutrients and polyphenols beneficial for gut bacteria. Craft chocolate prioritizes flavor preservation, while mass-produced chocolate emphasizes efficiency and additives. Consumption in moderation and savoring flavors is recommended. Factors to consider when choosing chocolate include cocoa quality, sugar content, and impact on gut microbes. Despite myths, chocolate is not inherently bad for the heart or a major source of caffeine. Personalized responses to chocolate consumption vary, with dark chocolate generally considered a better option for health. The complex process of making chocolate involves microbial interaction and impacts flavor. Mass-produced chocolates often contain unhealthy additives, while milk chocolates may have lower cocoa content. Professor Tim Spector advises considering ingredients, origin, and production when buying chocolate. Quality, not quantity, is emphasized, with 20-25 grams of high-quality chocolate recommended daily. Attention to lecithin and theobromine content is advised, with timing of consumption also important for gut health.

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Podcast: zoe-science-nutrition

Is exercise or nutrition more important for weight loss?

Low physical activity levels in older age increase disease risk and lower quality of life. UK government recommends 150 minutes of moderate exercise or 75 minutes of vigorous exercise plus strength training. 30 minutes of brisk walking daily improves blood lipid levels. Cardio and strength training are crucial for cardiovascular health, muscle strength, and bone health. Diet is more important than exercise for weight loss. Exercising in a fasted state can burn more fat and improve glucose control, but may impair performance. Calcium before fasted exercise prevents bone breakdown. Sweating during exercise causes calcium loss. Burning fat as fuel, metabolic flexibility, and protein intake are vital for muscle reconditioning. Dr. Javier Gonzalez emphasizes the benefits of brisk walking and discusses the impact of exercise and diet on menopause. The conversation concludes with key takeaways and a reminder to subscribe for more insights from Zoe Science and Nutrition.

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Podcast: zoe-science-nutrition

9 longevity practices: Secrets of the blue zones with Dan Buettner

Dan Buettner, a National Geographic Fellow and leading Blue Zones researcher, discusses the concept of blue zones where people live the longest, emphasizing the impact of environment on health and the importance of living with purpose and social connectedness. The longevity diet in blue zones consists of 90% whole food plant-based foods, with an emphasis on whole grains, greens, tubers, nuts, and beans, and the presence of fermented foods. The negative impact of adopting a more Western diet, the low consumption of fish and meat, and the generational shift in food preferences in the Blue Zones is highlighted. Stress-reducing factors such as daily rituals, communal eating, and the environment, and the impact of sunlight, outdoor activities, and purpose on well-being in blue zones are emphasized. The significance of diet in supporting a long and healthy life, the damaging effects of a switch to a modern Western diet as seen in Okinawa, and the recommendation to become a ZOE member for personalized advice on the right food to eat are also discussed.

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Podcast: zoe-science-nutrition

Menopause: Does diet play a part?

Menopause affects over half of the world's population, leading to severe symptoms like night sweats, bone loss, and heart problems. It is the 12-month period after a woman's last period, characterized by falling estrogen levels and can last up to 14 years. Common symptoms include sleep disturbances, hot flashes, anxiety, brain fog, and increased disease risk. Diet and gut health can modify menopausal symptoms, emphasizing the potential of diet and lifestyle changes in reducing undesirable health impacts. Dr. Sarah Berry highlights the need for more investment and awareness in menopause and women's health research, addressing misconceptions and expressing hope for increased focus in this area.

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Podcast: zoe-science-nutrition

Menopause: How your body changes and what you can do

Menopause, affecting 1.2 billion women globally, increases health risks. Dr. Louise Newson advocates for proper menopause treatment and education, emphasizing the benefits of hormone replacement therapy (HRT). She highlights the lack of research on women, variability of perimenopause, and global guidelines for HRT. Menopause, a retrospective diagnosis, leads to increased risks of heart disease, dementia, and early death. Dr. Newson promotes knowledge and education through her platforms and free programs for healthcare professionals. She stresses the need for better tests to understand hormone levels and the impact of nutrition on women's metabolism during menopause. The conversation also addresses the unfair stigma around HRT and the importance of considering diet and lifestyle changes. Dr. Newson emphasizes the safety and benefits of HRT, even for women with breast cancer history, and the impact of testosterone in women. The discussion underscores the lack of scientific research on women, the variability of perimenopause, and the need for better tests and further studies on nutrition and metabolism during menopause.

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Podcast: zoe-science-nutrition

Michael Mosley: 4 habits that changed his life

Lifestyle changes, including cold showers, saunas, breathing techniques, houseplants, varied exercise, and integrated exercise, can significantly impact health. Cold showers and cold water swimming may affect the immune system and mental state, but caution is advised due to associated risks. Saunas and small stresses like cold showers have personalized effects on individuals. Breathing techniques, such as deep belly breathing, can reduce heart rate and promote calmness. Houseplants reduce indoor pollution, while gardening has protective effects on mental health. Varied exercise, including aerobic, resistance, and balance exercises, is crucial for overall health benefits. Regular, enjoyable, and integrated exercise into daily life is more effective than sporadic intense workouts. Michael Mosley and Tim Spector discuss the power of lifestyle changes for improving health, emphasizing the personalized nature of these approaches. They also touch on the positive impact of plants and nature on happiness and the influence of breathing on mood.

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Podcast: zoe-science-nutrition

'Miracle' weight loss drug Ozempic is approved. But does it work?

Azempic, a drug initially developed for type 2 diabetes, is gaining popularity for its weight loss effects due to the presence of semaglutide, which mimics a hormone regulating appetite. It is approved for individuals with obesity, showing an average weight loss of 15% and up to 20% in some cases. This heralds a new approach to obesity management by utilizing intestinal hormones. Long-term use and addressing the root causes of obesity are emphasized. The medication is indicated for individuals with a BMI of 30 or more, or 27 or more with medical complications, and should be considered after lifestyle interventions. It also improves various health markers but requires careful management and realistic expectations. Potential for more effective treatments in the future is highlighted. The podcast emphasizes the biological and genetic basis of obesity, the need for long-term medication use, and the importance of addressing obesity as a public health problem. It also discusses emerging compounds and encourages exploring personalized nutrition programs for health improvement.

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Podcast: zoe-science-nutrition

Mushrooms as medicine: Uncovering the health secrets of fungi

Fungi, including mushrooms, are essential for decomposing wood, supporting plant life, and regulating the atmosphere. Psychedelic mushrooms containing psilocybin show therapeutic potential for mental health issues, while mushrooms are being studied for their potential in cancer treatment and immune system support. They offer nutritional benefits like protein, fiber, selenium, and vitamin D, but should be cooked to remove toxins. It's advised to include mushrooms in daily or thrice-weekly meals and consume a diverse range of species. Sustainable foraging practices are emphasized, and leaving most edible mushrooms behind is crucial for sustainability. Fungi expert Dr. Merlin Sheldrake and Professor Tim Spector discuss the medicinal and nutritional value of mushrooms, highlighting their complex chemicals and the importance of diversity in diet. They caution against unsustainable foraging practices and recommend exploring a science-backed nutrition and health guide.

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Podcast: zoe-science-nutrition

Nightshade vegetables: hazard or health food?

Nightshade vegetables like tomatoes, peppers, potatoes, and eggplant contain alkaloids with both desirable and toxic effects. Concerns about gut damage from nightshade chemicals are based on rodent studies and may not apply to humans. Animal-based studies are good for building theories but need verification in human-based studies. ZOE's mission is to empower the community with accurate health information based on the latest science. Food intolerance may be the cause of problems attributed to specific foods like nightshades. Capsaicin in peppers has shown significant improvements for people with irritable bowel syndrome. Heating and cooling potatoes increases resistant starch, benefiting the gut biome. There is no credible evidence linking nightshade vegetables to autoimmune diseases, and a Mediterranean diet rich in nightshades may even lower the incidence of autoimmune diseases.

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Podcast: zoe-science-nutrition

Omega-3 supplements: why you're (probably) wasting your money

Omega-3, an essential fatty acid, is crucial for health and must be obtained through the diet. Oily fish and fish oil capsules are rich sources of omega-3, which consists of ALA, EPA, and DHA. While fish consumption is linked to reduced cardiovascular disease risk, fish oil supplements have limited benefits, except for high doses of EPA. The omega-3 index varies among dietary groups, with potential for risk reduction if vegans and vegetarians supplement with algal sources. EPA and DHA offer various health benefits, including reducing triglyceride levels and improving cardiovascular health. Despite conflicting opinions, the importance of separating evidence for the health effects of oily fish from omega-3 is emphasized. The challenges of providing nutritional advice due to scientific consensus issues are acknowledged, with a promise to share updated information through Zoe's personalized nutrition program.

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Our ancestors’ diet: surprising discoveries from a 5000 year old iceman

Scientists have discovered a 5,000-year-old mummy in the Italian Alps, shedding light on the dietary choices and health of early European farmers. The well-preserved tissues revealed evidence of murder, arteriosclerosis, and preserved biomolecules for analysis. The victim's diet included ibex and red deer meat, einkorn wheat, and a toxic bracken fern, with 50% of the diet being fat from fatty meat parts. The mummification process preserved the victim's intestinal contents, offering valuable insights into his diet and lifestyle. The Iceman's gut microbiome resembled that of non-westernized populations, indicating a more traditional diet and lifestyle with a higher diversity of microbes compared to modern humans. The ancient Hallstatt culture had access to a diverse diet, including cereals, animal products, and sophisticated meat techniques, as well as exotic foodstuff like flavored cheese. The microbiome of ancient samples showed a diversity not often seen in modern westernized communities, indicating the impact of factors beyond diet, such as industrialization, on gut community structure.

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Podcast: zoe-science-nutrition

Processed foods - convenient or catastrophic?

Processed foods can vary from minimally processed to ultra-processed, impacting their healthiness. Altering food structure or adding ingredients can affect the nutritional value. Fermentation can enhance the health benefits of certain foods like dairy products and fermented foods such as kimchi and sauerkraut. Processing foods through methods like cooking and canning is crucial for preservation and consumption, preventing health issues and food poisoning. While freezing retains nutrients in fruits and vegetables, blending fruits alters their structure, impacting metabolism and blood sugar levels. Ultra-processed foods are generally unhealthy, but moderate processing can improve certain foods. Processed foods encompass a wide range, from freezing raspberries to ultra-processed items with added sugar and fat. Considering the level of processing and added ingredients is vital. Zoe's personalized nutrition program, led by Dr. Sarah Berry, offers an at-home test kit and a tailored program for health improvement and weight management.

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Podcast: zoe-science-nutrition

Protein: are you getting enough?

Protein intake should be based on the Estimated Average Requirement (EAR) and is often lower than commonly believed. Excess protein is converted into carbs and fats, and the body can handle it, but it's important to consider overall nutritional content. A varied plant-based diet can provide sufficient protein without obsessing about intake. Complementing proteins from different plant sources can optimize amino acid distribution. Beans and other plant-based sources are recommended for their health benefits. The body needs all 20 amino acids for protein synthesis, and can absorb them from both animal and plant sources. Recommended protein intake may be lower than commonly believed, and excess protein may contribute to unnecessary calorie intake. A study showed that despite consuming less protein on a vegan diet, performance did not suffer. Children and pregnant women have higher protein needs, but getting enough from a varied diet is not difficult. Elderly individuals may face challenges in meeting protein needs. Plant proteins may have different amino acid proportions, but deficiencies can be covered with around 80 grams of daily protein. Beans are recommended as a healthy protein source, and a varied plant diet can meet all protein needs without obsessing about intake.

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Podcast: zoe-science-nutrition

Protein & exercise: The secrets of healthy aging?

Protein is crucial for maintaining muscle mass and preventing decline as we age. New scientific discoveries have debunked myths about protein timing and sources. Protein provides structural molecules for the body, impacting muscle, bone, and metabolic health. Exercise is crucial for overall health, impacting longevity, cardiovascular health, and cognitive function. The anabolic window for protein intake after exercise may be longer than previously thought, and hunger after exercise signals the body's need for nutrients. The recommended daily amount of protein may need to be higher for intense training or muscle building, and older individuals may need more protein within a meal to increase their response to protein intake. Plant-based proteins can be as effective as animal proteins in supporting muscle gain if sufficient protein is consumed.

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Podcast: zoe-science-nutrition

Resistance training: How to stay strong as you age

Muscle loss and strength decline begin in the 30s and 40s, leading to frailty and health risks in older age. Strength training is crucial for preventing muscle shrinkage, bone loss, and promoting functional independence. Resistance training, focusing on major muscles, is more effective than cardio in preventing muscle shrinkage and provides fast adaptation. Using relatively light weights for high repetitions can lead to similar muscle growth as lifting heavy weights. Resistance training is key to staving off age-related muscle loss, challenges muscles, and promotes protein synthesis and muscle growth. It is also essential for avoiding bone loss, especially in women after menopause. Even a couple of resistance training sessions a week can make a difference. Combining resistance training with cardio and adhering to the routine can deliver long-term health benefits. Adherence is crucial, and flexibility in exercises can address osteoporosis risks and provide significant health benefits.

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Podcast: zoe-science-nutrition

Saturated fat: Monstrous or misunderstood?

Confusion about the health effects of fats is common due to conflicting media messages. Dietary fats are essential for energy, taste, and essential fatty acids like omega-3 and omega-6. Monounsaturated fats in olive oil and vegetable oils lower cholesterol and reduce chronic disease risk. Polyunsaturated fats, found in vegetable oils, nuts, and oily fish, are essential. Saturated fats, from animal-based fats and tropical oils, have varied health effects. High saturated fat consumption is linked to increased disease risk and mortality. It leads to unfavorable metabolic effects. Dairy structure can modulate saturated fat effects, and high intake indicates an unhealthy diet. Selecting low-fat products has no favorable effect, and reducing saturated fat intake is crucial. Swapping saturated fats for refined carbs has no health benefit and may worsen outcomes. Understanding fat impact is vital to avoid confusion and misinformation in the media.

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Podcast: zoe-science-nutrition

Should we be worried about strep A?

Strep A bacterial infection is increasing, especially in children, and can lead to serious consequences. Testing for Strep A is crucial to inform prescribing decisions and reduce antibiotic use. Concerns about antibiotic overuse and the need for a vaccine are highlighted. Tim Spector emphasizes the impact of diet and a healthy gut microbiome on the immune system, especially in children. ZOE offers personalized nutrition programs and at-home tests. Symptoms, testing, and antibiotic use for Strep A are discussed, along with the challenges of vaccine development. Jonathan Wolff and Shiranee Sriskandan stress the importance of recognizing signs of Strep throat and the potential overuse of antibiotics. ZOE's personalized nutrition programs and at-home tests are promoted, with a 10% discount offered to listeners. Overall, the focus is on informed prescribing decisions, the impact of diet on the immune system, and the importance of recognizing Strep throat symptoms.

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Podcast: zoe-science-nutrition

Should you avoid late-night snacks? - The Big IF Dailies

Late night snacking, especially in the late evening, increases the risk of cardiovascular disease and inflammation by disrupting the body's internal clock. Dr. Sarah Berry and Jonathan Wolff advise against late night snacking for the well-being of cells and the digestive system. The Big If Study, led by Dr. Sarah Berry, focuses on intermittent fasting's effects on mood, energy, and hunger. Regardless of frequency, late night snacking poses a higher risk of cardiovascular disease, inflammation, and unfavorable health measures. Chronotype, whether a person is a morning or evening person, may affect how the body responds to late night snacking. Dr. Sarah Berry emphasizes the importance of considering the quality and types of snacks when snacking and advises against late night snacking to give the cells and digestive system a break. Jonathan Wolff agrees, stating that late night snacking is not beneficial for the body's cells and digestive system.

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Podcast: zoe-science-nutrition

Should you worry about gluten?

Dr. Bulsiewicz and Jonathan Wolff debunk fear mongering and myths about gluten, emphasizing its importance for food structure. Celiac disease requires strict gluten elimination, but adverse reactions may be due to non-celiac gluten sensitivity or fructan intolerance. Gluten ataxia and dermatitis herpetiformis are rare manifestations of gluten sensitivity. Avoiding gluten may reduce whole grain consumption and increase heart disease risk. Gluten-free ultra-processed foods lack nutrients and can harm health. The focus should be on overall food quality, including fiber, vitamins, and polyphenols. Despite widespread gluten avoidance, it may not be harmful for most people. Prioritizing high-quality food choices, whether gluten-containing or gluten-free, is crucial. Understanding the science behind gluten can dispel pervasive myths.

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Podcast: zoe-science-nutrition

Signs of an unhealthy gut

A healthy gut is crucial for energy extraction, toxin clearance, virus fighting, and serotonin production. Chronic digestive symptoms like gas, bloating, constipation, and mood disorders indicate an unhealthy gut. Gut health is linked to various aspects of human health, and food intolerances can result from gut microbes struggling to process certain foods. Bowel movements are a vital sign of digestive health, with regularity being essential. Dr. Will highlights potential conditions associated with an unhealthy gut, including digestive, metabolic, immune-mediated, hormonal, and brain-related issues. He emphasizes the importance of integrating multiple sources of information for a comprehensive understanding of an individual's health. Making diet and lifestyle choices, managing stress, eating slower, and consuming a varied diet high in fiber are advised to improve gut health and overall well-being. Small changes can yield significant health results, and the Blue Poop Challenge is discussed in relation to gut transit time and microbiome.

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Podcast: zoe-science-nutrition

Skin aging and acne: What you should do

Dermatologists Dr. Justine Kluk and Dr. Sarah Berry emphasize the impact of sun exposure on skin aging, recommending sunscreen, retinol, and vitamin C. They stress the importance of managing stress, getting adequate sleep, and spending time in nature for skin health. Dr. Kluk shares tips for managing acne and highlights the significance of seeking expert help, using non-comedogenic skincare products, and incorporating retinol. The discussion delves into the link between skin conditions, the skin's microbiome, and the influence of food on acne. Key takeaways include the impact of sun exposure on skin aging, the importance of stress management, and the role of sleep and nature in skin health. Jonathan Wolff engages in a quickfire question session, showcasing his knowledge from the podcast and discussing personal preferences. The podcast concludes with a discussion about personalized nutrition programs offered by Zoe and a discount offer for listeners.

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Podcast: zoe-science-nutrition

Superfoods

Superfoods, while not scientifically defined, are rich in beneficial compounds. The obsession with single nutrients in nutrition stems from historical and scientific factors. A healthy balanced diet, rather than a single superfood, is more likely to reduce the risk of cancer. The concept of 'super swaps' is suggested as a potential superfood, emphasizing the importance of overall dietary pattern and diversity. Dr. Sarah Berry and Jonathan Wolff emphasize the importance of super swaps and a super healthy diet over the idea of superfoods as a cure-all. Nutritional science research focused on understanding different nutrients required by the body, leading to nutrient-based guidelines and labels. There is no superfood, but a super healthy diet that is diverse, plant-based, unprocessed, and includes specific foods. The idea of a superfood is reductionist and doesn't consider the overall dietary pattern and diversity. Jonathan Wolff suggests the idea of a 'super swap' as a potential superfood, such as quinoa or whole wheat pasta, to make family meals healthier. Dr. Sarah Berry agrees and emphasizes that super swaps are a great dietary strategy to make meals healthier without completely modifying one's diet.

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Podcast: zoe-science-nutrition

The carnivore diet exposed: Healthful or harmful?

The carnivore diet, solely consisting of meat and excluding plant foods, eggs, and dairy, lacks carbohydrates and fiber, potentially leading to constipation and nutrient deficiencies. Excess protein from the diet can be converted into carbohydrates, and the fat from meat contains a lot of saturated fat. Professor Christopher Gardner rejects the diet, deeming it unrealistic and emphasizing the need for a varied diet with less carbs and unsaturated fats. He highlights the lack of substantial scientific studies on the carnivore diet, making it difficult to draw conclusions about its health effects. Gardner also points out that the microbiome in the gut needs fiber for fuel, which is found in carbohydrates, and that human anatomy and history suggest an omnivorous diet, unlike carnivorous animals.

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Podcast: zoe-science-nutrition

The future is here: AI and personalized healthcare with Eric Topol

Recent technological advancements are reshaping healthcare, with AI, wearables, and personalized medicine at the forefront. Renowned medical researcher Eric Topol envisions AI as a primary source of medical advice in the future, while emphasizing the importance of diet, exercise, and patient empowerment. He acknowledges the strain on patient-doctor relationships and proposes AI solutions to address this. Topol advocates for multimodal AI to manage conditions like diabetes and hypertension in real time, leveraging individual data for personalized treatments. Privacy and security in healthcare technology are highlighted, along with the potential for continuous monitoring of glucose levels, heart rate, and self-imaging using technology. The conversation underscores the need for personalized healthcare solutions and the transformative potential of AI in revolutionizing medicine through individualized care.

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Podcast: zoe-science-nutrition

The great calorie deception: Are food labels misleading?

Calories on food labels may not accurately reflect the actual caloric availability of certain foods due to factors such as food complexity and unique gut microbes. The process of grinding nuts affects energy absorption, leading to differences in calorie intake from ground versus whole nuts. Dr. Sarah Berry emphasizes focusing on the healthiness of food rather than solely on its energy content, as calorie counting may be inaccurate for all foods and ineffective for weight loss maintenance. The Atwater factors used to calculate calories on food labels are outdated and do not account for the actual caloric availability of certain foods. Research shows that the calorie content of nuts is overestimated by about 30% based on the Atwater factors, and the caloric availability can vary even within the same food. Food structure affects calorie absorption, making calorie counting inaccurate for all foods and ineffective for weight loss maintenance. Dr. Sarah Berry's studies demonstrate that whole nuts and large oats have different health impacts despite similar calorie content, emphasizing the importance of considering food structure in assessing food healthiness.

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Podcast: zoe-science-nutrition

The health benefits of eating together

Social eating has emotional and physical benefits, with people who eat socially being happier and more engaged with their communities. Eating in a social setting leads to better blood sugar control and higher diet quality. Dr. Sarah Berry and Jonathan Wolff emphasize the importance of exploring the impact of social eating on overall well-being, highlighting the surprising evidence that it can make food taste better. Eating alone is on the rise, associated with negative health outcomes such as disordered eating behaviors, depressive symptoms, obesity, and high blood pressure. Research shows that people who eat socially are happier, more satisfied with life, and more engaged with their local communities. Eating in a group also leads to slower eating, healthier food consumption, and a more diverse microbiome, particularly for married individuals.

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Podcast: zoe-science-nutrition

The keto diet uncovered: The truth about fat vs. carbs

The ketogenic diet involves consuming 70 to 75% of calories as fat, shifting the body from burning carbs to burning fat. Christopher Gardner conducted a study on the diet, finding it challenging for participants to maintain on their own. He emphasizes cutting back on added sugar and refined grains, advocating for a 35-40% carb diet without entering ketosis. Jonathan Wolff appreciates Gardner's critique and signals the end of the keto diet discussion in the next episode. The diet, initially used to treat epilepsy, resurfaced as popular, emphasizing low carb intake and high fat consumption. Despite potential benefits, it may cause side effects like 'keto flu' and challenges in maintaining ketosis. Gardner supports eliminating 'crappy carbs' for keto but advises against excluding veggies, fruits, whole grains, and beans. The upcoming focus will be on low-fat diets in the next episode.

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Podcast: zoe-science-nutrition

The menstrual cycle decoded: Lifestyle tips to ease your symptoms, with Hazel Wallace

The menstrual cycle significantly impacts heart health, sleep, metabolism, and the microbiome. Understanding it is crucial for optimizing health. Regular exercise, including yoga, can reduce menstrual symptoms. Menstrual cycle tracking is essential for tailored health conversations. Hazel Wallace discusses the cycle's influence on metabolism, food cravings, and overall health, emphasizing the importance of understanding and supporting individuals. She addresses premenstrual symptoms and syndrome, including PMDD, its symptoms, and treatment options. Exercise, particularly yoga, is beneficial for reducing symptoms. Sleep disturbance after ovulation affects emotional well-being. There's a lack of scientific understanding and tailored treatments for women's health. Tracking cravings, sleep, strength, and energy levels can inform nutrition and training. During menstruation, an anti-inflammatory diet and increased iron intake are crucial. Gut health and the microbiome's link to menstrual cycle-related conditions need more research. Intermittent fasting for women should be approached cautiously. The menstrual cycle's complexity and impact on women's health are significant and understudied.

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Podcast: zoe-science-nutrition

The secrets of good sleep

Good sleep is crucial for overall health and longevity, serving as the foundation for exercise and nutrition. Counting sheep is ineffective for falling asleep, with a mental walk being a better strategy. Sleep consists of non-REM and REM stages, each serving different functions for the brain and body. REM sleep provides emotional first aid and creates new associations and solutions to problems. Insufficient sleep has detrimental effects on the cardiovascular system, immune system, and Alzheimer's disease risk. Personalized sleep advice includes maintaining regular sleep patterns, understanding chronotype, and minimizing screen use before bed. Prof. Matthew Walker's research offers actionable insights for improving sleep and overall health. The ZOE collaboration focuses on understanding inter-individual differences in sleep over time and its relation to metabolic, immune, and genetic factors. This research highlights the significant impact of sleep on health and problem-solving, emphasizing the use of various technologies to study sleep patterns and brain activity.

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Podcast: zoe-science-nutrition

The shocking damage ultra-processed foods cause to your brain

Ultra-processed food has a significant impact on the brain, affecting memory, learning, and overall health. Consumption of such food can lead to negative effects on the hippocampus, influencing learning, memory, and mental health. The quality of diet is consistently linked to the risk of common mental disorders like depression and anxiety, as well as dementia. Industrialized food production has led to dead soil and a potential loss of 30% of the food producing capacity of the soil across the world in the next 100 years. Ultra-processed food intake is associated with increased risk of depression and all-cause mortality. Small reductions in the consumption of ultra-processed foods can help mitigate the risk of depression, especially in children and adolescents. Choosing whole foods like frozen vegetables, legumes, tinned fish, and pre-cut salads can lead to a healthier diet and diverse gut microbiota. The impact of industrialized food on health and the environment is estimated to be around 11 trillion dollars on health and 7 trillion on the environment. The evidence linking ultra-processed food intake to negative outcomes is strong, similar to the impact of smoking. Proper food policy is needed to support healthier food choices for mental and brain health.

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Podcast: zoe-science-nutrition

The surprising health impact of eating too fast

Eating rate has a significant impact on health beyond weight, affecting appetite hormones and fullness realization. Fast eating is linked to weight gain, overeating behaviors, and metabolic risks like high blood sugar and bad cholesterol. Slowing down eating rate can lead to weight loss and reduced calorie intake, achievable by chewing food more, putting cutlery down between each mouthful, and avoiding screens. The texture of food influences eating rate, with hard, minimally processed foods being consumed slower. There is a potential link between eating speed and the type of foods consumed, especially hyperpalatable products. The shift to eating faster during Zoom meetings due to remote work may have significant implications for dietary habits. Dr. Sarah Berry emphasizes the importance of exploring the link between eating speed and its impact on weight and overall health, especially with the change in eating habits pre versus post COVID. Jonathan Wolff highlights the disconnect between body signals and hyperpalatable food products, suggesting a potential link between eating speed and the type of foods consumed.

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Podcast: zoe-science-nutrition

The surprising link between dementia and oral health

Oral health is intricately connected to overall health, influencing conditions like Alzheimer's, heart disease, and diabetes. Professor Alp Kantarci stresses the importance of regular dental check-ups, proper oral hygiene practices, and a balanced diet. He cautions against excessive sugar consumption and acidic drinks, emphasizing the need for preventive dental care to maintain systemic health. Additionally, he discusses the impact of lifestyle choices on health and the potential to reduce risks through personalized nutrition. Jonathan Wolff highlights the unique preventive model of dentistry, emphasizing early detection and prevention. The discussion covers the broader significance of oral health, including its impact on the oral microbiome and its link to conditions like Alzheimer's and diabetes. Practical advice includes seeking dental help at the first sign of trouble, maintaining proper oral hygiene, and being mindful of sugar intake and acidity in food.

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Podcast: zoe-science-nutrition

The surprising truth about histamine intolerance

Histamine intolerance is a condition separate from allergies, caused by histamine entering the body through food. Symptoms include abdominal distension, bloating, and various other issues affecting different body systems. Diagnosis involves an elimination diet, as there is no simple test for it. Treatment options include DAO supplements and consuming sprouted legumes rich in DAO activity. Improving gut health can potentially reduce or stop symptoms. Histamine is essential for bodily functions but can cause problems when imbalanced. High histamine foods can trigger symptoms. Healing the gut barrier is crucial in preventing histamine from entering the body. Dietary restriction is temporary, lasting two to four weeks for diagnostic purposes. Becoming a ZOE member offers a gut microbiome test and personalized program for improved gut and overall health.

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Podcast: zoe-science-nutrition

The surprising truth about lectins

Lectins, considered anti-nutrients, can help maintain nutritional balance in small quantities. Cooking deactivates lectins in beans, making them safe to consume. A high legume diet can lead to reduced C-reactive protein, lower blood pressure, cholesterol, and weight loss. Increased consumption of whole grains can lower the risk of coronary heart disease, cancer, and type 2 diabetes. Excluding lectins from the diet may result in weight loss, likely due to other factors or a placebo effect. Gluten sensitivity may be caused by fructans in wheat, barley, and rye rather than gluten itself. Lectin-containing foods like beans and whole grains are safe and beneficial when consumed properly. Dr. Will Bulsiewicz warns against cherry-picked and misleading science, emphasizing that lectin-containing foods like beans and whole grains are not only safe but also beneficial.

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Podcast: zoe-science-nutrition

The truth about menopause supplements

Menopause supplements are in demand due to the severe symptoms associated with menopause, but there is limited evidence supporting their effectiveness. The perimenopause phase, characterized by fluctuating estrogen and progesterone levels, leads to symptoms such as brain fog, anxiety, weight gain, low libido, joint pain, and memory loss. Phytoestrogens found in soy, flaxseed, and red clover may alleviate menopausal symptoms, with a daily dose of over 15 milligrams of genistein being effective. A Mediterranean-style diet and maintaining a healthy weight can also improve menopause symptoms. While most marketed supplements lack strong evidence, isoflavones show promise. Research is ongoing to understand the impact of different diets and food chemicals on menopause symptoms, emphasizing the importance of improving dietary patterns for managing menopause symptoms and cautioning against excessive supplement intake.

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Podcast: zoe-science-nutrition

The truth about organic food - according to science

Organic food avoids antibiotics, pesticides, herbicides, and artificial fertilizers, impacting the environment and human health. Long-term pesticide effects on humans are not fully understood but may slightly increase cancer and infertility risks. Organic produce contains more minerals, fewer toxic minerals, and 30-40% more polyphenols. Eating a diverse range of organic plants is important for the microbiome and polyphenol intake. Certain foods like oats and strawberries have high pesticide levels, while avocados have low levels. Transparency in food labeling and more research on the microbiome's long-term effects are crucial for informed decision-making. Tim Spector, a renowned scientist, emphasizes the importance of prioritizing a diverse range of organic plants in one's diet and recommends using baking soda to wash fruits and vegetables to reduce pesticide levels. Organic food has 30-40% more polyphenols, and despite potential risks, the benefits of fruits and vegetables outweigh the risks for most people.

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Podcast: zoe-science-nutrition

The truth about the Mediterranean diet

The Mediterranean diet promotes the consumption of vegetables, fruits, beans, whole grains, fish, and moderate amounts of meat, along with olive oil and a controversial recommendation for some alcohol. It is described as whole-food, plant-based, and flexitarian, emphasizing lifestyle aspects like physical activity and rest. Studies have shown that it can save lives, reduce hospital bills, and have long-term positive effects on health conditions like heart attacks and strokes. High in unsaturated fats, it includes fatty fish, avocados, nuts, and seeds, and emphasizes whole foods and plant-based ingredients. Adopting the diet involves consuming less added sugars and refined grains, and replacing them with beans, vegetables, and good carbs for significant health benefits. While it may require some cooking and understanding of different food categories, it offers flexibility and can be achieved gradually over time. Christopher Gardner and Jonathan Wolff will discuss the Mediterranean diet in their next weekly episode on diets and health, providing general informational purposes only.

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Podcast: zoe-science-nutrition

The truth about vitamin supplements

Vitamins and mineral supplements are not a substitute for a healthy diet and should only be taken as a form of insurance. Excessive supplementation can be harmful, and large-scale trials are needed to assess the safety and efficacy of dietary supplements. Prof. JoAnn Manson emphasizes the lack of clear benefits for antioxidant vitamins and the potential risks associated with some of them. Specific supplements like vitamin D and multivitamins have been deemed safe and effective, but untested dietary supplements should be avoided. The supplement market lacks regulation, and overdosing on these supplements can lead to serious health complications. Prof. Manson highlights the importance of a healthy diet as the primary source of vitamins and minerals, with supplements being a targeted approach for specific groups. She advises against routine multivitamin use for children and emphasizes the need for professional guidance on supplement intake. Quality control assessment and avoiding excessive supplementation are also emphasized. Large-scale trials are essential to assess clinical events related to supplement intake.

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Podcast: zoe-science-nutrition

The ultimate guide to constipation

Constipation is more than infrequent bowel movements, with symptoms including gas, bloating, nausea, and fatigue. Diagnosis involves anorectal manometry and imaging tests like X-rays or CAT scans. Diet and lifestyle changes, such as increasing whole plant foods and reducing ultra-processed foods, can help. ZOE's personalized nutrition program is recommended. Dr. Will Bulsiewicz emphasizes the importance of consulting a doctor and considering medical tests if traditional methods fail. He highlights the unexpected benefits of the ZOE program on constipation and clarifies misconceptions about daily bowel movements. Specific foods like kiwi fruit, prunes, figs, chia seeds, and flax seeds are recommended for constipation relief. Listeners are encouraged to consult their healthcare provider and visit joinzoe.com/podcast for a 10% discount on ZOE's personalized nutrition program.

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Podcast: zoe-science-nutrition

This is what the Keto Diet does to your body...

Ketogenic diets offer weight loss benefits but may not be sustainable long-term due to their restrictive nature and potential nutrient deficiencies. The effectiveness depends on the specific diet followed and its ability to eliminate added sugar and refined grains. Ketosis, a result of following a ketogenic diet, involves the body burning a combination of carbohydrates and fats. Randomized control trials, like the KetoMed study, compared a well-formulated ketogenic diet and a Mediterranean Plus diet, both resulting in weight loss and improved health markers. Adherence and sustainability of the ketogenic diet are challenging, with concerns about its impact on certain nutrients and the microbiome due to the absence of fibers. Christopher Gardner, a leading nutritional researcher, emphasizes the absence of grains, fruits, and beans in the diet but acknowledges its benefits in eliminating added sugar and refined grains. The study revealed that the keto diet was not sustainable long-term, as participants reverted to their old habits after the study, leading to the conclusion that if the benefits of the keto diet cannot be maintained, it may not be worth it.

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Podcast: zoe-science-nutrition

10 tips to help you live healthier: Part 2

ZOE Science & Nutrition's podcast presents 10 powerful ways to improve health, covering diet, olive oil benefits, gut microbiome, blood sugar management, intermittent fasting, and sleep hygiene. Extra virgin olive oil contains polyphenols that lower heart disease risk and boost gut health. Eating diverse plants supports the gut microbiome, influencing brain health. Managing blood sugar levels is crucial to avoid inflammation and diseases like type 2 diabetes. Low intensity movement after eating can lower blood sugar response. Intermittent fasting has potential health benefits, with a 12 to 14-hour fasting window recommended. Poor sleep can lead to long-term health effects, and research on sleep, nutrition, and health is ongoing. Professor Matthew Walker's team at ZOE is conducting this research. A free guide with impactful discoveries is available at zoe.com/freeguide. Breakfast with higher fat and fiber, but lower sugar, can help stay awake throughout the day. Instead of counting sheep, take a mental walk to fall asleep for a good night's sleep.

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Podcast: zoe-science-nutrition

Trans fats: how worried should you be?

Trans fats, once considered a healthy alternative to saturated fats, were later found to contribute to heart attacks and strokes. The World Health Organization recommended banning trans fats in the 90s, but they remain a topic of discussion today. Partially hydrogenated fats produce trans fats, while fully hydrogenated fats are not harmful. Listeners are advised to incorporate more beneficial fats into their diet. Trans fats have been used by food manufacturers for efficiency and cost-effectiveness. Jonathan Wolff expresses concern about the lack of a ban on trans fats in the UK and encourages sharing the podcast. He also discusses the replacement of trans fats and the differences in fat usage between the UK and the US. Listeners are urged not to overly worry about trans fats but to focus on adding the right good fats to their diet. Zoe's personalized nutrition program is recommended for improving health through the incorporation of beneficial fats.

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Podcast: zoe-science-nutrition

Unlock longevity: Dr. Peter Attia's essential strategies

Longevity and healthspan expert Dr. Peter Attia emphasizes the importance of addressing early signs of chronic health conditions, which often appear in our 20s but are often ignored until it's too late. He challenges the inevitability of poor health before death and shares actionable steps for living a long and healthy life. Modern medicine's focus on treating diseases rather than preventing them is deemed ineffective in combating slow death. Jonathan Wolff stresses the significance of optimizing the last decade of life by setting specific goals for functional capacity and training for it. He highlights the importance of cardio and strength training, personalized nutrition, and the impact of stress and sleep on glucose regulation. The discussion underscores the shift from fast death to slow death and the need to act early to prevent chronic conditions. The focus on healthspan, rethinking medicine, and the importance of nutrition, sleep, and exercise are central themes in the conversation.

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Podcast: zoe-science-nutrition

We risked it all! Does ZOE work? Here's what our latest trial results show

ZOE conducted a randomized controlled trial (RCT) of a personalized nutrition program, emphasizing whole dietary changes over specific nutrients. The study revealed significant improvements in participants' health, with a 10 to 20-fold difference in metabolic responses to foods based on microbiome composition. Adherence to the ZOE program resulted in reduced blood fat levels, weight, waist circumference, and improved blood glucose control and insulin sensitivity. The program's evolving nature includes plans for a repeat RCT to double the improvements. The research highlighted the need for personalized dietary changes based on individual responses to food. The study involved collecting various data to provide personalized guidance on food choices and health. Participants monitored their blood glucose levels and received daily lessons and advice through the app. The program's unique approach includes self-reported experiences, yielding positive results. The potential for continuous improvement in healthcare through data collection and analysis was emphasized. The positive results of the RCT were summarized, with plans for a repeat trial and a full written paper in the peer review process.

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Podcast: zoe-science-nutrition

What breaks a fast? - The Big IF Dailies

The Big IF study explores the impact of intermittent fasting on hunger, mood, and energy levels. There's a debate between 'clean fasters' and 'dirty fasters' on what's permissible during fasting windows. Tea and coffee with up to 50 calories are considered acceptable, while adding sugar definitely breaks a fast. Tim Spector emphasizes the importance of balance in intermittent fasting, allowing for occasional mistakes. Jonathan Wolff advises adding a splash of milk to morning tea or coffee to stay in a fasted state, but nothing more. The study is open for free participation at joinzoe.com/thebigif.

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Podcast: zoe-science-nutrition

What does science say about intermittent fasting?

Intermittent fasting, such as the 5-2 diet and the warrior diet, has gained popularity for its metabolic benefits, weight loss aid, and improved metabolic health. The world's largest intermittent fasting study by Zoe aims to examine real-life results and potential public policy implications with 50,000 participants. The 28-day fast start is crucial for adapting to intermittent fasting, emphasizing a 'clean fast' with plain water, tea, and black coffee. Aligning eating times with the body's natural cycles for optimal food processing and cell repair is highlighted. Consistency in fasting protocol is crucial, and intermittent fasting should be considered a lifestyle. The study aims to compare the benefits of consistent versus intermittent fasting. Gin Stephens emphasizes the importance of not being overly restrictive, especially for women, and shares her positive experience during perimenopause. Jonathan Wolff highlights time-restricted eating and the importance of considering intermittent fasting as a long-term lifestyle. Join the study at joinzoe.com/fasting for personalized advice and nutrition program.

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Podcast: zoe-science-nutrition

What to eat for your health - according to science

There is no one-size-fits-all diet, and men and women should eat the same diet. Dietary changes need to be lifelong, and kindness to oneself is encouraged. Enjoying one's diet is important for long-term maintenance of healthy eating habits. The worst diets are the most restrictive and animal-based, with high saturated fat and low fiber content. The gap between scientific evidence and food labels is attributed to the complexity of nutrition studies and the food industry's marketing strategies. Shifting from short-term 'diets' to long-term eating habits is emphasized, with a focus on individual needs. Considering 'with what' and 'instead of what' when making food choices is important for healthier swaps. The importance of a whole food plant-based diet, including unprocessed foods and a variety of plant-based ingredients, is highlighted. Consumption of plant-based sources of healthy fats like avocados, nuts, seeds, and olives is promoted. Individual variations in blood sugar response to meals should be considered in dietary choices. Factors like sleep, time-restricted eating, and eating rate impact health and should be taken into account. Long-term eating habits are emphasized over short-term dieting for improving health at any age. Unapologetic deliciousness and the inclusion of diverse plant-based foods in the diet are advocated for better health. Personalization in diet is highlighted, with the understanding that there is no one-size-fits-all approach to eating for optimal health. Enjoying food and being kind to oneself on the journey to better eating habits is emphasized.

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Podcast: zoe-science-nutrition

What’s the best natural sugar substitute?

Natural sugar alternatives like honey, maple syrup, stevia, and agave are perceived as healthier and less processed than table sugar. While they contain glucose and fructose like table sugar, they may taste different and contain extra micronutrients. However, excessive consumption of sugar, including natural alternatives, can lead to unfavorable health effects due to rapid spikes in blood glucose. Agave syrup, despite being considered natural, is typically highly refined and may lack healthy polyphenols compared to unrefined agave syrup or maple syrup. The focus should be on hidden sugars in foods rather than avoiding natural sweeteners, and consuming whole fruits with natural sugar has positive health outcomes due to the fiber content slowing down sugar absorption.

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Podcast: zoe-science-nutrition

Why eating nuts makes you healthier, according to science

Dr. Sarah Berry's human studies on nuts reveal their benefits in lowering cholesterol, reducing inflammation, and improving insulin sensitivity. Nuts are high in fiber, feed healthy gut bacteria, and have a unique food matrix that leads to fewer absorbed calories. Despite individual variations, nuts do not cause weight gain and are valuable in the diet. The UK's low nut consumption is concerning, given their numerous health benefits, including decreasing bad cholesterol, lowering heart disease risk, and improving life expectancy. The food matrix of nuts affects nutrient absorption, with whole nuts resulting in 30% fewer absorbed calories. While calorie absorption varies among individuals, nuts remain a healthy dietary addition. Dr. Sarah Berry and Jonathan Wolff emphasize the importance of nuts and recommend Zoe's personalized nutrition program for health and weight management. Tune in next week for another Zoe podcast.

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Podcast: zoe-science-nutrition

Why unhealthy carbs are making you sick, and what to do about it

Prof. Walter Willett highlights the shift from fat to sugar as the culprit for chronic diseases and expresses concern about flaws in government food guidelines. He emphasizes the impact of childhood and adolescent diet on future disease risk and the potential for positive dietary changes at any age. The average diet in Western countries is getting worse, with about 80% of consumed carbohydrates being unhealthy, particularly sugar in the form of sugar-sweetened beverages. The harmful effects of consuming refined starch and sugar, especially in the form of white bread and potatoes, are emphasized, along with the importance of whole grains in a healthier diet. Economic interests' influence on dietary guidelines is a concern, and the significance of vitamin D, B12 supplementation, and the traditional Mediterranean diet is highlighted for improved health. Willett and Jonathan Wolff discuss the link between diet and long-term health, emphasizing the importance of reducing sugar-sweetened beverages, limiting refined starch and sugar intake, and increasing consumption of fruits and vegetables for a healthier diet.

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Podcast: zoe-science-nutrition

Will fermented foods improve my gut health?

Fermentation, promoted by Sandor Katz and Tim Spector, is gaining popularity in the West for its potential gut health benefits. Live fermented foods like yogurt, kefir, sauerkraut, and kimchi contain probiotics and special nutritional qualities that positively impact gut microbes. Regular consumption of fermented foods is crucial for lasting health benefits, and it's important to be creative in incorporating them into the diet. Sandor Katz advocates for reviving ancient fermentation practices and reconnecting with the sources of food. Tim Spector emphasizes the health benefits of fermented foods, highlighting the microbe diversity in live fermented foods and the importance of consuming a variety of plants in the diet. Both experts stress the need for regular consumption of fermented foods for health. They also discuss the process of making kimchi and kefir, and advocate for teaching kids to ferment. Sandor provides tips for trying fermentation, including not being afraid and being creative in incorporating fermented foods into the diet.

fermentation popularity Western world

Podcast: zoe-science-nutrition

Your Gut is Full of Bugs: Why This is Great News

The gut microbiome, comprising microorganisms in the body, significantly impacts human health, affecting digestion, metabolism, immunity, and more. Factors like diet, birth method, and early microbe exposure influence its development, with stress, sleep, exercise, and social interactions also playing a role. Manipulating the gut microbiome can impact conditions like autoimmune diseases and cancer therapy outcomes. It consists mainly of bacteria but also includes fungi, yeasts, and archaea, with the colon being the most densely concentrated area. Humans coexist and co-evolve with these microbes, relying on them for survival. The microbiome plays a central role in digestion, metabolism, immunity, hormone balance, mood, brain health, and genetic expression. Fecal transplants and antibiotics can respectively improve or harm the microbiome. Breastfeeding and early diet affect microbiome development, influencing long-term health. The gut microbiome is malleable and influenced by diet, with close relationships and emotional connections also impacting it. Overall, nurturing a healthy relationship with the gut microbiome leads to well-being and the best version of ourselves as superorganisms.

gut microbiome microorganisms human health