ZOE Science & Nutrition

Dr. Jen Gunter, a physician specializing in women's health, joins Professor Sarah Berry to bravely tackle the taboo topic of menstruation. They discuss important signs of heavy bleeding and the risk of iron deficiency many women face. Gunter emphasizes the need for open conversations about menstrual pain, urging listeners to seek help when cramps disrupt daily life. The duo also sheds light on effective treatments for menstrual cramps and highlights the hidden links between periods and overall health. Let's break the silence together!

Dr. Tamiko Katsumoto, a Clinical Associate Professor at Stanford, breaks down the complexities of arthritis, affecting millions globally. She discusses how chronic inflammation drives both osteoarthritis and rheumatoid arthritis, urging a rethink of diet's role. Discover how a plant-based, anti-inflammatory diet can significantly reduce symptoms. Tamiko highlights innovative strategies for managing joint health and explains the impacts of modern diets on inflammation. Her research suggests healing starts with smarter food choices.

Join Professor Tim Spector, a renowned expert in genetic epidemiology and gut health, alongside coffee aficionado James Hoffmann as they explore the surprising health benefits of your morning brew. Discover how moderate coffee consumption could lower heart disease risk and its rich fiber content. The duo also delves into the protective properties of caffeine and polyphenols, the unique advantages of independent coffee shops, and the overall impact of coffee on blood pressure, emphasizing the importance of a personalized approach to coffee drinking.

Dr. Wendy Suzuki, a renowned neuroscientist and NYU professor, dives into the transformative effects of exercise on brain health. She explains how physical activity rewires the brain, boosting memory and focus while creating a protective barrier against dementia. Despite aging, it's never too late to enhance your mind's resilience through movement and mindful habits. Suzuki shares her own routines and emphasizes that even moderate exercise can lead to significant cognitive benefits, urging everyone to prioritize brain fitness.

Tim Spector, a renowned Professor of nutritional science, joins Gin Stephens to explore the science behind intermittent fasting. They dissect its rising popularity, comparing methods like time-restricted eating and alternate daily fasting. A fascinating study reveals a 10-hour eating window can boost energy and mood. The duo discusses how flexible fasting can fit diverse lifestyles and its evolving research, highlighting improvements in gut health and inflammation. It's a deep dive into whether this fasting trend is backed by solid evidence or just hype.

Rich Roll, an ultra-endurance athlete and bestselling author, shares his remarkable journey from being overweight and addicted to junk food to thriving on a plant-based diet after 40. Joining him is Tim Spector, a professor at King’s College London and gut microbiome expert, who emphasizes the importance of gut health in aging well. They discuss how transformative dietary changes can reverse years of damage, with personal anecdotes about overcoming unhealthy habits. The duo stresses that it’s never too late to make impactful lifestyle shifts for better health.

Deborah Clegg, a leading researcher and Vice President for Research at Texas Tech University, dives into the often-misunderstood role of fat in our bodies. She explains the dual nature of fat cells, likening healthy fat to stretchy spandex and unhealthy fat to cumbersome wool. The discussion also highlights gender differences in fat distribution and offers strategies for mindful eating, particularly for post-menopausal women. Clegg's insights challenge societal norms and promote a healthier understanding of body fat's essential functions.

Shawn Stevenson, a bestselling author and health expert, teams up with Professor Tim Spector, a leading scientist and co-founder of Zoe, to explore the intricacies of metabolism. They reveal that only 12% of American adults are metabolically healthy, highlighting how sleep, stress, and ultra-processed foods can sabotage health. The duo shares simple, science-backed strategies to improve metabolism, emphasizing the importance of nutrient-dense foods and better sleep habits for overall wellbeing.

Daniel Lieberman, a Harvard Professor of Biological Sciences, shares insights on our evolutionary relationship with exercise. He explains the conflict between our body's desire for movement and our brain's aversion to it. The discussion highlights how historical roots of exercise focused on survival and play, contrasting with today's views. Lieberman offers strategies to overcome motivation struggles, emphasizing the benefits of making exercise enjoyable, especially through social activities and dance. Discover how shifting perspectives can transform exercise from a chore into a rewarding experience.

Drs. Ayesha and Dean Sherzai, neurologists and co-directors of the Alzheimer’s Prevention Program, discuss the staggering rise of dementia and its preventable aspects. They emphasize the critical role of lifestyle choices over genetics in maintaining brain health. Listeners learn about five key lifestyle changes to combat Alzheimer's risk, including dietary adjustments that can cut risk by 53%. The Sherzais also reveal insights on building cognitive resilience through exercise, stress management, and the importance of restorative sleep.