Tim Spector, a renowned scientist celebrated for his expertise in gut health and fermentation, shares eye-opening nutritional insights. He discusses the impact of snacking, debunking myths about its effects on appetite and inflammation. Spector also examines the dangers of ultra-processed foods, encouraging listeners to choose healthier options. Delving into organic foods, he reveals potential pesticide residues and underscores the benefits of fruits and vegetables. Finally, he advocates for plant-based proteins as a healthier and environmentally friendly choice.
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volunteer_activism ADVICE
Healthy Snacking
Improve your diet by focusing on healthy snacks.
Choose nuts, seeds, or fruits instead of processed snacks.
insights INSIGHT
Ultra-Processed Foods
Ultra-processed foods are surprisingly common, even disguised as healthy options.
Check ingredient lists for unfamiliar additives to identify and avoid them.
volunteer_activism ADVICE
Organic Food
Prioritize buying organic oats, rice, and fruits with high water content.
These foods tend to have higher pesticide residues.
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In this book, Chris van Tulleken marshals the latest evidence to show how governments, scientists, and doctors have allowed transnational food companies to create a pandemic of diet-related disease. He undertakes a self-experiment, eating a diet of 80 percent ultra-processed food for a month, under the supervision of colleagues at University College London. The book explores the origins, science, and economics of ultra-processed foods, revealing their catastrophic impact on our bodies and the planet. Van Tulleken proposes real solutions for doctors, policymakers, and consumers, emphasizing the need for global action to address the issue.
Wild Fermentation
The Flavor, Nutrition, and Craft of Live-Culture Foods
Sandor Ellix Katz
Wild Fermentation is a seminal work that has inspired a generation of underground food activists and home cooks to explore the world of fermented foods. The book covers a wide range of fermentation techniques, including recipes for sauerkraut, kimchi, miso, yogurt, sourdough bread, and many more. Katz, a fermentation revivalist, shares his knowledge gained from global food traditions and his own experiments, emphasizing the health benefits and nutritional value of fermented foods. This updated and revised edition includes full-color photos and new recipes, making it a valuable resource for both beginners and experienced fermenters.
In this special two-part episode, we’re taking a journey back through all of our episodes to bring you 10 actionable tips that will have a big impact on your nutritional health.
Here, in part one, we’ll explore whether you actually need to spend more on organic food, why snacking can help your diet, and plenty more.
These are evidence-backed tips to help you live and eat healthier.
If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program.
ZOE Science & Nutrition 
