ZOE Science & Nutrition

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!

Join Professor Tim Spector, a leading epidemiologist and gut microbiome expert, along with Professor Nicola Segata, a computational microbiologist known for her groundbreaking work in metagenomics. They discuss how specific gut bacteria can protect heart health and the alarming impact of detrimental microbes. Learn about three powerful 'good bugs' that promote wellness, actionable dietary tips to nourish them, and how a diverse plant-rich diet can starve off harmful species. Their insights could revolutionize our understanding of gut health!

Dr. Karan Rajan, a medical doctor and science communicator, dives into the essential connection between gut health and overall well-being. He shares practical dietary tips, emphasizing fiber and colorful foods to support a healthy microbiome. Rajan debunks the myth that probiotics are the ultimate solution and advocates for fermented foods as a better alternative. He also discusses the discrepancies between scientific research and market products, helping listeners navigate the gut health hype effectively.

Professor Daniel Davis, an expert in immunology from Imperial College London, shares insights on how the immune system truly functions. He busts myths about immune-boosting supplements and discusses the connection between immunity and mental health. Davis reveals how the immune system can detect cancer and emphasizes the importance of gut health. Listeners learn practical, science-backed ways to stay healthy this winter without falling for trendy fads. His extensive research sheds light on the complexity of immune responses and the significance of a holistic approach to health.

In this discussion, Professor Sarah Berry, a respected nutritional scientist at King's College London, tackles the frenzy around seed oils. She clarifies misconceptions about commonly used oils and their production methods. Berry debunks myths linking seed oils to obesity and diabetes, emphasizing the importance of considering broader lifestyle factors. She also highlights the benefits of omega-6 fatty acids, pointing to studies that suggest a reduced heart disease risk, urging listeners to rethink their fears about these oils.

Dr. David Seres, a prominent nutrition expert from Columbia University, scrutinizes the supplement industry’s marketing tricks that mislead consumers. He highlights the dangerous deregulation of vitamins and the reliance on processed over whole foods. The discussion dives into the skepticism around multivitamins and emphasizes the need for personalized nutrition. Seres calls for stricter oversight, critiquing myths about vitamin efficacy and urging a focus on balanced diets. Misleading health claims and the importance of critical thinking in nutrition are also key topics.

Join Christopher Gardner, a Stanford professor specializing in sustainable diets, and Sarah Berry as they tackle the million-dollar question: what should we eat? They share simple tips to take the stress out of mealtime decisions. The duo advocates for healthier food swaps, like a ‘protein flip’ to incorporate more plant-based options. They discuss how food volume affects satiety and the downsides of ultra-processed foods. Learn how to make gradual dietary changes for improved health and well-being!

In this enlightening discussion, Dr. Nour Makarem, a cardiovascular epidemiologist from Columbia University, reveals the hidden factors influencing heart disease risk. She explores how sleep quality, stress management, and daily rhythms can drastically impact heart health. Dr. Makarem emphasizes that heart disease, while prevalent, is highly preventable through informed lifestyle changes. She also shares insights from her research related to the American Heart Association's Essential Eight, providing listeners with actionable steps to enhance their heart health.

Davina McCall, a well-known television presenter and health advocate, opens up about her challenging menopause journey, describing it as a quiet crisis. She emphasizes the need for open discussions to destigmatize this life phase. The conversation delves into how dietary changes can significantly impact menopause symptoms, particularly highlighting the role of soy isoflavones. Davina shares insights from her book, 'Menopausing', which aims to empower women navigating similar experiences, while also touching on the importance of gut health and lifestyle adjustments.