This podcast provides evidence-backed tips to help you live and eat healthier. Topics include the best oils for cooking, the importance of eating a diverse range of plants, using movement to manage blood sugar levels, the types and benefits of intermittent fasting, and maximizing sleep.
Read more
AI Summary
Highlights
AI Chapters
Episode notes
auto_awesome
Podcast summary created with Snipd AI
Quick takeaways
Including healthy fats like extra virgin olive oil in our diet can have positive effects on various health outcomes.
Regular exercise, particularly after meals, can help regulate blood sugar levels and promote better metabolic health.
Deep dives
Choose Extra Virgin Olive Oil for Healthy Cooking
In this podcast episode, Dr Sarah Berry discusses the misconception that all fats are unhealthy. She highlights the importance of including healthy fats in our diet and explains that a moderate-fat diet can have positive effects on various health outcomes. When it comes to choosing cooking oil, Dr Berry suggests going for extra virgin olive oil, which contains beneficial compounds like polyphenols. She explains that extra virgin olive oil is a stable oil for cooking, unlike oils high in polyunsaturated fatty acids, which can become oxidized and develop a rancid taste.
Eat a Diverse Range of Plants for Gut Health
Professor Nicholas Egato and Professor Tim Spector discuss the significance of gut microbiome for overall health and well-being in this episode. They emphasize that the gut microbiome plays a crucial role beyond digestion, influencing brain health and various diseases. They recommend consuming a diverse range of plants, aiming for around 30 different plants per week. This diversity supports the growth of beneficial bacteria in the gut and provides essential nutrients for optimal health. The experts also highlight the importance of including colorful plants with polyphenols, such as olive oil, nuts, seeds, and dark chocolate, to support gut health.
Move After Eating to Manage Blood Sugar Levels
In the podcast episode, Professor Javier Gonzales discusses the impact of blood sugar levels on our health and the risk factors associated with excessive spikes and dips in blood sugar levels. He suggests incorporating movement and exercise after meals as a way to regulate blood sugar levels. Even low-intensity activities like fidgeting or short walks can help lower the blood sugar response. Professor Gonzales further explains that physical activity enhances the uptake of sugar by muscles, reducing blood sugar levels. He recommends regular exercise, particularly after meals, to promote stable blood sugar levels and better metabolic health.
Give Your Gut a Rest with Intermittent Fasting
Intermittent fasting and its potential health benefits are explored in this podcast episode. Tim Spector and Jim Stevens discuss the impact of intermittent fasting on weight loss, metabolism, and longevity. While the research on intermittent fasting is still emerging, evidence suggests that it can have positive effects on various metabolic processes and overall health. The experts recommend finding an intermittent fasting schedule that works for individuals, considering factors like gut health, hormones, and personal preferences. They also highlight the importance of giving the gut a rest by avoiding late-night snacking and creating longer fasting periods to allow the gut microbiome to repair and regenerate.
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 two, we’ll find out why you should stop counting sheep and how fidgeting can boost your health. 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.