ZOE Science & Nutrition

In this engaging discussion, Gin Stephens, a New York Times bestselling author and intermittent fasting expert, teams up with Professor Tim Spector to dive into the transformative world of fasting. They share practical guidelines for starting a clean fasting journey, emphasizing the importance of gradual adaptation. The chat highlights how fasting positively impacts gut microbiome health and supports bodily repair. Personal anecdotes reveal the benefits of flexibility in fasting schedules, showcasing how simple changes can lead to significant health improvements.

Sarah Berry, a Professor of Nutritional Sciences at King's College London and Chief Scientist at ZOE, discusses the complexities of cholesterol management. She explains the difference between ‘good’ (HDL) and ‘bad’ (LDL) cholesterol, and how diet influences these levels. Berry shares actionable tips for reducing cholesterol, emphasizing the importance of healthy fats and fiber-rich foods. Additionally, she touches on the role of genetics and the gut microbiome in cholesterol levels, making the science accessible and practical for listeners seeking to improve their heart health.

Join Professor Sarah Berry, a nutrition expert, as she dives into the dairy debate! Discover how recent research challenges the myth that dairy is essential for bone health and find out about alternative calcium sources. They dissect the fat content in dairy, revealing that full-fat options may be unexpectedly beneficial. Plus, learn why fermented dairy like yogurt and cheese could be nutritional powerhouses. Get practical tips for healthier dairy choices that support your gut health and overall well-being!

Tim Spector, a leading scientist on nutrition and gut health, joins Elizabeth Berger, founder of Frantoi, to discuss the transformative health benefits of high-quality olive oil. They dive into the key differences between extra virgin and regular olive oil, emphasizing how the right choice can regulate blood sugar and aid in weight management. The duo debunks common myths, highlights the significance of polyphenols, and shares tips on how cooking with olive oil can still retain its nutritional value. Don't miss their tasting of various Italian oils!

Tim Spector, a renowned Professor and author of Food for Life, dives into the surprising health benefits of mushrooms and their nutritional punch, especially their unique vitamin D production after harvesting. He challenges the perception of ultra-processed foods, revealing their hidden dangers and adverse effects on gut health and obesity. Spector also uncovers how these foods interact with gut microbes, emphasizing the need to rethink our dietary choices for better overall health. Get ready for a fresh take on nutrition!

Dr. Andy Chan, a Professor at Harvard Medical School and an expert in gastrointestinal cancer, tackles the alarming rise of colon cancer in those under 50. He reveals how changes in diet and gut health may be significant factors behind this trend. Dr. Chan discusses the crucial role of the gut microbiome, the impact of obesity, and the dangers of antibiotic overuse. He also emphasizes the importance of early detection and lifestyle adjustments in combating this growing health crisis.

In this enlightening discussion, Professor Javier Gonzalez, a Human Physiology expert, sheds light on the connection between exercise and blood sugar control. He reveals how even small movements like fidgeting can stabilize glucose levels. The professor delves into the effects of different exercise intensities, stressing the impact of adrenaline during high-intensity workouts. He also shares insights on carbohydrates and fasting, providing practical tips for managing blood sugar effectively through routine physical activity.

Simon Hill, a nutritionist specializing in plant-based diets, and Dr. Will Bulsiewicz, a board-certified gastroenterologist, dive into the effectiveness of plant proteins for muscle growth. They debunk myths surrounding protein sources, showing that plant-based options can match the benefits of animal proteins. The duo also discusses the vital role of gut health in overall well-being and how gradually incorporating plant foods into your diet can positively impact health metrics. Tune in for insights on optimizing protein intake and achieving fitness goals with plants!

Dr. William Li, a New York Times best-selling author and expert in blood vessel health, shares invaluable insights on improving cardiovascular wellness. He highlights simple dietary changes, emphasizing the power of omega-3 fatty acids and fiber-rich foods. The conversation delves into how lifestyle modifications like stress management and quality sleep can reverse heart damage. Dr. Li challenges perceptions of aging, urging listeners to embrace it as a natural journey while underscoring the significance of proactive health strategies.

Dr. Federica Amati, a King's College researcher and registered nutritionist, dives into the hidden world of emulsifiers in our food. She discusses how these additives enhance texture and shelf life but raises crucial questions about their safety. The conversation highlights their prevalence in ultra-processed foods and their potential impact on gut health, especially for individuals with digestive issues. Federica offers practical tips on reading labels and reducing emulsifier intake to make healthier food choices.