ZOE Science & Nutrition

Dr. Jen Gunter, a renowned gynecologist and bestselling author, dives into the taboo world of menstruation. She tackles prevalent myths, shedding light on the biological and evolutionary significance of the menstrual cycle. The dialogue also covers the complexities of heavy periods and iron deficiency, providing valuable insights into period pain and PMS. With a compassionate approach, Dr. Gunter emphasizes the importance of understanding menstrual health and advocates for open discussions to break the stigma surrounding periods.

Dr. William Li, a world-renowned physician and New York Times bestselling author, explores the intriguing connection between heart health and dementia. He reveals how maintaining healthy blood vessels can prevent cognitive decline. The conversation dives into the effects of circulation on brain function and the importance of lifestyle choices like diet, exercise, and sleep. Dr. Li emphasizes that caring for our hearts is essential not just for longevity but for keeping our minds sharp as we age.

In this discussion, Professor Philip Calder, an expert in Nutritional Immunology from the University of Southampton, dives into the dual nature of inflammation. He explains how short-term inflammation is crucial for healing, while chronic inflammation can lead to serious health issues like heart disease and diabetes. Calder emphasizes the influence of diet, particularly omega-3 fatty acids and specific foods, in managing inflammation. He also highlights the need for personalized dietary strategies to combat low-grade inflammation and promote healthier aging.

Dr. Mary Claire Haver, a menopause specialist, and Dr. Sarah Berry, a nutrition expert, discuss the common yet often misunderstood challenges of menopause. They highlight the stigma surrounding menopause and the lack of medical training on the subject. Listeners learn practical strategies to manage symptoms, the importance of advocating for oneself in healthcare settings, and the critical role diet and exercise play in enhancing well-being during this life stage. Insightful conversations about hormone replacement therapy myths and personalized health approaches are also featured.

Kanchan Koya, a food scientist and founder of Chief Spice Mama, shares her insights on the health benefits of spices. She discusses how everyday spices like ginger and cinnamon can control blood sugar and reduce inflammation. Koya offers practical tips for incorporating these spices into meals and explains their traditional medicinal roles. The conversation covers the importance of using fresh spices and provides delicious recipes, making it a flavorful journey into enhancing health through cooking.

Dr. Federica Amati, ZOE’s Head Nutritionist and researcher at King’s College London, shares her expertise on nutrition across life stages. She emphasizes that it's never too late to improve your diet, even at 70. The discussion covers critical nutritional needs during the first 1,000 days of life and how parental health influences child development. Dr. Amati also highlights the importance of tailored dietary advice, particularly for male fertility and nutrient-rich diets. Listeners will gain practical tips for healthy eating tailored to their life stage.

Prof. Tim Spector, a leading epidemiologist and scientific co-founder at ZOE, joins Prof. Cyrus Cooper, an expert in rheumatology from the University of Oxford. Together, they unveil the hidden dangers of osteoporosis and how bone density changes through life. They debunk myths surrounding calcium and vitamin D, advocating for whole food sources. The duo stresses the importance of personalized lifestyle changes, highlighting effective strategies like weight-bearing exercises to enhance bone health and reduce fracture risks.

Gin Stephens, a bestselling author and intermittent fasting advocate, joins Tim Spector, a leading genetic epidemiologist, to unravel the truths of intermittent fasting. They explore groundbreaking findings from a massive study, revealing health benefits like improved heart health and insulin sensitivity. Gin shares practical tips for beginners, while Tim discusses how aligning eating with natural rhythms supports a healthier lifestyle. They debunk myths and emphasize the importance of personalized fasting strategies for sustainable success.

Professor Karyn Esser, a leading expert in muscle physiology and circadian rhythms at the University of Florida, shares fascinating insights into how our muscles operate on their own internal clocks. She discusses the importance of muscle strength for aging well and how exercise timing can impact muscle performance. Professor Esser reveals that afternoon workouts may be optimal due to peak strength and gene expression. The conversation also touches on strategies like time-restricted eating to enhance muscle health and metabolic function as we age.

Join Professor Claire Steves, a leading researcher in geriatric medicine at King's College London, as she unpacks the complex world of dementia. She discusses essential preventive measures like maintaining dental health, a healthy diet, and regular exercise. Claire also examines the role of genetics, the significance of short-term memory monitoring, and the promising effects of the Mediterranean diet on cognitive function. Tune in for practical strategies to reduce dementia risk and insights from the latest research to help safeguard brain health.