ZOE Science & Nutrition

Spencer Hyman, a flavor expert and co-founder of Cocoa Runners, joins Tim Spector, a renowned epidemiologist and ZOE co-founder. They explore how the food industry exploits flavor to encourage overeating and how learning to savor can promote healthier eating habits. Spencer reveals why we 'taste' with our noses and the significance of mindful eating. They discuss practical tips for slowing down meals and recognizing nutrient-rich foods, making a case for how embracing genuine flavor can enhance our wellbeing.

Prof. Deborah Skene, a leading chronobiologist at the University of Surrey, dives into the impact of circadian rhythms on our health as winter approaches. She discusses how our internal 'master clock' affects sleep, mood, and metabolism, revealing the surprising health risks of misalignment, particularly for night shift workers. Light, especially blue light, plays a crucial role in regulating our body clocks; Skene offers practical tips on maximizing morning light exposure while reducing evening brightness to combat winter blues and maintain our well-being.

Professor Tim Spector, an expert in gut health and personalized nutrition, joins Professor Benjamin Gardner, a behavior-change researcher. They dissect why our seemingly 'healthy' breakfasts leave us tired and hungry. Spector reveals how common breakfast foods cause blood sugar spikes and dips, while Gardner explores why changing these habits is so challenging—it's not just willpower at play. They offer practical insights into better breakfast choices and how to establish healthier routines to kickstart your day.

In this enlightening discussion, Dr. Marcelo Rivolta, a sensory stem cell biology expert from the University of Sheffield, delves into the alarming rise of hearing loss and its shocking link to a 500% increase in dementia risk. He explains how modern headphones and loud concerts can lead to irreversible damage and emphasizes the social isolation caused by communication loss. Dr. Rivolta also shares groundbreaking research on using stem cells to potentially cure hearing loss, offering hope for future treatments in human trials.

Dr. Andrew Jenkinson, a renowned bariatric surgeon and author, unpacks weight regulation and metabolism's intricacies. He challenges the calorie-counting myth, emphasizing the importance of the body's 'weight set point' controlled by hormones like leptin. Discover how modern diets lead to leptin resistance and the dangers of yo-yo dieting. He provides practical food choices to reset your weight set point, including avoiding sugar and embracing mindful eating. Dive into how sleep and stress influence metabolism for a holistic approach to weight loss.

Join Tim Spector, an esteemed epidemiologist focused on nutrition, and Hugh Fearnley-Whittingstall, a celebrated chef and food writer, as they advocate for a groundbreaking dietary shift. They propose a tantalizing goal: consuming 30 different plants each week for optimal gut health. Discover why plant variety trumps the old 'five a day' mantra, how making plants the star can transform meals, and practical tips for diversifying your diet. From the benefits of home-cooked spices to travel-friendly plant snacks, they share flavorful ways to enrich your plate!

In this engaging discussion, Prof. Malcolm Findlay, a board-certified cardiologist and electrophysiologist, shares his expertise on heart metrics and wearables. He explains why heart rate variability (HRV) is a key indicator of health and how more variability often signals better heart function. Findlay also highlights the reliability of smartwatch ECGs for diagnosing issues like atrial fibrillation. He demystifies factors affecting HRV, such as stress and sleep, and encourages listeners to utilize wearables for personal health management.

In this engaging discussion, Professor Sarah Berry, a nutrition researcher specializing in cholesterol and heart health, sheds light on common misconceptions around low-fat foods. She explains the critical differences between LDL and HDL cholesterol and how dietary choices affect them. Berry emphasizes that cutting fat doesn't guarantee lower LDL levels and warns that low-fat options may often be misleading. She also highlights the importance of soluble fiber and whole grains in improving cholesterol, offering actionable insights for heart-healthy eating.

In this insightful discussion, Dr. Sophie Bostock, a health psychologist and sleep scientist, shares her expertise on transforming sleep habits. She debunks myths about blue light and alcohol's effects on sleep and delves into how sleep deprivation impacts willpower and cognition. Sophie introduces Cognitive Behavioral Therapy for Insomnia (CBT-I) as a more effective alternative to sleeping pills. She also emphasizes the benefits of daily habits and simple techniques to enhance sleep quality, from morning light exposure to managing screen time.

Join chocolate expert Spencer Hyman and nutrition scientist Prof. Sarah Berry as they delve into the surprising health benefits of chocolate. Hyman breaks down the differences between dark, milk, and white chocolate, emphasizing the benefits of craft chocolate methods. Berry shares fascinating insights about flavanols and the impact of chocolate on gut health, vascular function, and disease risk. They also provide practical tips for choosing the right chocolate, making guilt-free indulgence a reality!