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Summaries of ZOE Science & Nutrition podcast episodes

The world’s top scientists explain the latest health, nutrition, and gut health research and translate it into practical advice to improve your health & weight. Join ZOE Science & Nutrition, on a journey of scientific discovery. Hosted by Jonathan Wolf.

Podcast: zoe-science-nutrition

Aging and longevity reimagined: Is mindfulness the secret?

Can the power of your thoughts help defy aging? Could your mind help improve your eyesight or even heal wounds faster? These ideas might seem far-fetched, but our guest, Harvard Professor Ellen Langer, has spent four decades uncovering the real science behind this. In this episode, discover how to harness your mind-body connection to enhance your well-being. Ellen Langer is an American professor of psychology at Harvard University. In 1981, she became the first woman ever to be tenured in psychology at Harvard. Prof. Langer studies the illusion of control, decision-making, aging, and mindfulness theory. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program. Follow ZOE on Instagram.

Podcast: zoe-science-nutrition

Alcohol: Can it ever be healthy?

For many of us, it's a ritual to help us wind down after a long day, an excuse to catch up with friends, or a lubricant to an awkward social situation. Alcohol can be delicious, but our relationship with it is often complicated. Good times with friends aren’t without sacrifice, and many of us feel the morning after impact of a few too many drinks. For an unfortunate minority, alcohol can lead to addiction and even death. What we want to know is, can alcohol ever be healthy? Is any amount of alcohol a sure path to an early grave, or could a glass of red wine be the best thing for your heart health? This episode examines these contradictions to see what the science says. Jonathan speaks to two leading scientists to better understand the effects of alcohol: Tim Spector - scientific co-founder at Zoe and one of the top 100 most cited scientists in the world Dr. Sarah Berry - one of the world's leading experts in human nutrition, with over 30 randomised human clinical trials to her name Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Podcast: zoe-science-nutrition

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

Antibiotics are one of the greatest discoveries of the 21st century. Since their inception, they’ve saved countless lives, but these miracle drugs come at a cost. In some cases, they can seriously affect your health or can even be life-threatening. In today’s episode, Jonathan puts himself under the microscope. After an injury forced him to take antibiotics, he shows you the effect they had on his own gut bacteria. Jonathan’s joined by Dr. Will Bulsiewicz and Prof. Tim Spector, who explore the impact of different types of antibiotics, how they affect your bacteria in the short and long term, and how we can reverse the unwanted effect of these drugs. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Podcast: zoe-science-nutrition

Are low-fat diets bad for your health?

Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out these diets' true impact on your health. Today we’re talking about the low-fat diet, popularised in the 1970s and fueled by the belief that fat was the culprit behind heart disease and weight gain. However, the aftermath saw a surge in low-quality carbs. Food manufacturers, in the quest for low-fat options, replaced fats with sugar and refined grains, resulting in us opting for low-quality carbs over whole foods and whole grains. In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, a professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they unravel the complexities of the low-fat diet, addressing its potential and pitfalls. If you want to uncover the right foods for your body, head to https://zoe.com/podcast and get 10% off your personalized nutrition program. Top tips for better gut health from ZOE Science and Nutrition — Download our FREE gut guide Follow ZOE on Instagram

Podcast: zoe-science-nutrition

Artificial sweeteners - worse than sugar?

Artificial sweeteners are everywhere. Not only in diet soft drinks but in many foods that you wouldn’t expect. You’ve probably eaten some today without realising. Sweeteners have been around for over a hundred years yet remain the subject of much debate. It's hard to know how they stack up next to the alternatives. In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: are artificial sweeteners worse than sugar? Follow ZOE on Instagram: https://www.instagram.com/zoe/ Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Studies referenced in the episode: Stevia Leaf to Stevia Sweetener: Exploring Its Science, Benefits, and Future Potential from The Journal of Nutrition here Chronic Intake of Commercial Sweeteners Induces Changes in Feeding Behavior and Signaling Pathways Related to the Control of Appetite in BALB/c Mice from Biomed Res Int here This podcast was produced by Fascinate Productions.

Podcast: zoe-science-nutrition

Best of gut health - anniversary edition

Gut health is a topic we talk about a lot at ZOE. The gut doesn’t just fight disease, it boosts our mood, processes energy and so much more. Today’s bonus episode journeys through everything we’ve learnt about gut health so far. And what a myth-busting journey it is! In this episode, Jonathan delves into the microbiome, highlighting the most useful tips from conversations with ZOE’s U.S. Medical Director and resident gut health expert, Will Bulsiewicz, and Tim Spector, one of top 100 most cited scientists and author Food for Life. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Podcast: zoe-science-nutrition

Butter vs. margarine: What does science say?

Whether you’re frying, baking, or topping your toast, most of you will eat either butter or margarine at some point today. The fact that these spreads are such a staple means that we need to know their effects on our health. And It might surprise you to learn that this impact has changed quite dramatically over the past 20 years. In today’s short episode of ZOE Science & Nutrition, Jonathan and Dr. Sarah ask: Which is healthier, butter or margarine? Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Follow ZOE on Instagram. https://www.instagram.com/zoe/ Mentioned in today’s episode: Margarine from Science Direct Margarines: Historical approach, technological aspects, nutritional profile, and global trends from Food Research International Reduction of LDL-cholesterol as a result of the change from butter to soft margarine from Polish Archives of Internal Medicine Americans' per capita consumption of margarine & butter from the USDA Episode transcripts are available here. Is there a nutrition topic you’d like us to explore? Email us at [email protected] and we’ll do our best to cover it.

Podcast: zoe-science-nutrition

Can bread be healthy?

It’s no exaggeration to say that bread shaped modern humanity - it was the cultivation of wheat for flour that transformed our ancestors from hunter-gatherers to city dwellers. Today, millions of us start the day with a slice of toast, and most lunches in the US and UK are wrapped in a slice of bread or a burger bun as a cheap, flexible, and delicious energy source. But modern industrial processes designed to reduce the time and cost of baking mean today’s bread would be unrecognizable to our ancestors. Today’s bread tastes good but has lost most of its nutritional content. With most of its fiber gone, and no time for bacteria to work its fermenting magic, bread has become a simple starch, rapidly turned into sugar in our blood and offering little to support our gut bacteria. For this reason, bread is increasingly demonized as an evil carb. In today’s episode, Jonathan speaks to two authorities on the subject to ask: Can bread can ever be healthy? Vanessa Kimbel is an author, founder of the sourdough school, and a specialist in bread nutrition and digestibility. Tim Spector is a co-founder at ZOE and one of the top 100 most cited scientists in the world. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Podcast: zoe-science-nutrition

Can spices improve your health?

Kanchan Koya grew up in a house filled with wonderful fragrances from the spices simmering on her grandmother’s stove. In India, it was a common belief that spices were more than just pleasant tastes. Ancient wisdom said they had medicinal properties, and it was common for household medicine cabinets to store dried spices, not pills. Kanchan grew up to become a molecular biologist, studying in the US at Harvard Medical School. When her lab began to investigate turmeric’s healing properties, the ancient wisdom from her childhood met the scientific inquiry of her adult life - beginning a lifelong obsession with the health benefits of spice. In today’s episode, Kanchan and regular guest Tim Spector help us understand whether there is any scientific evidence to support the health benefits of spices, the easiest way to add spice to our diet, and which ones to choose. Kanchan Koya is the founder of SpiceSpiceBaby and The Radical Vitality Podcast with a Ph.D. in Biomedicine from Harvard University and training from the Institute of Integrative Nutrition. Tim Spector is a co-founder at ZOE and one of the top 100 most cited scientists in the world. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Podcast: zoe-science-nutrition

Can you reverse damage from a bad diet?

A recent study claims that eating a hotdog reduces life expectancy by 38 minutes, and eating salmon could extend it by 70 minutes. At face value, this data implies you can eat your way to immortality. Taken with a pinch of salt, it suggests you can offset the harm from poor dietary choices. But does food really work this way? In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: can you reverse the effects of a bad diet? Follow ZOE on Instagram: https://www.instagram.com/zoe/ Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Studies referenced in today's episode: Estimating impact of food choices on life expectancy: A modelling study available here Small targeted dietary changes can yield substantial gains for human health and the environment available here This podcast was produced by Fascinate Productions

Podcast: zoe-science-nutrition

Cardio exercise: How much do you really need?

Not all of us want to go to the gym 5 times a week, but what if there was a way to do quick, short high intensity 20 second exercises and still reap benefits - or does that sound too good to be true? Javier and Jonathan break this down as they look at recent studies and results, optimizing exercise routines to achieve the desired health benefits, taking into account factors like intensity, duration, and frequency as well as discussing the effect of working from home vs commuting to the office. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program. Follow ZOE on Instagram Mentioned in today’s episode: The Effects of High Intensity Interval Training vs Steady State Training on Aerobic and Anaerobic Capacity; from The Journal of Sports and Science Medicine Episode transcripts are available here Is there a nutrition topic you’d like us to explore? Email us at [email protected], and we’ll do our best to cover it.

Podcast: zoe-science-nutrition

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

We’ve all had unpleasant toilet experiences in our time. It can be distressing to deal with and not something we like talking about. But when does normal diarrhea become chronic? And when do we need to seek medical care? In today’s episode, Jonathan and Dr Will ask what is chronic diarrhea and how can we rule out something more serious? Will also shares tricks of the trade to ease your symptoms and tells us how our amazing guts work to keep our whole body healthy. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program. Mentioned in today’s episode: Chronic Diarrhea by Garrett J. Descoteaux-Friday; Isha Shrimanker from the National Library of Medicine Chronic Diarrhea by Cleveland Clinic Diarrhea From John Hopkins Medicine Diarrhea From Stamford Medicine Healthcare Exocrine Pancreatic Insufficiency (EPI) From Loma Linda University Health Episode transcripts are available here. Is there a nutrition topic you’d like us to explore? Email us at [email protected], and we’ll do our best to cover it.

Podcast: zoe-science-nutrition

Is Coffee Healthy?

Coffee’s earliest consumption dates back millennia when the tribesmen of Ethiopia used its ground-up berries to help aid concentration during prayer. Arriving in Europe in the 17th century, Coffee quickly began to replace beer and wine as a favourite breakfast drink. In the 20th century, coffee was blamed for high blood pressure and heart attacks, and more recently linked to a rising epidemic of poor sleep. None of this has prevented coffee’s relentless rise. Over 2 billion cups of the stuff are drunk each day. So, is coffee a guilty treat as many of us suspect? Or is it a health drink feeding your good gut bacteria? In this episode, Jonathan speaks with James Hoffmann and Tim Spector to find out. They discuss how coffee affects your gut bacteria, your hormones and your heart, whether decaffeinated coffee is healthy, and discover some of coffee’s most surprising side effects – which could come in handy if you find yourself in the jungle. James Hoffmann is a leading coffee expert and author of the World Atlas of Coffee and co-founder & chairman of the Square Mile Coffee Roasters. Tim Spector is a co-founder at ZOE and one of the top 100 most cited scientists in the world. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide