ZOE Science & Nutrition

In this discussion, Brad Schoenfeld, a renowned professor of exercise science, shares insights on how to maintain muscle mass as we age. He emphasizes the importance of resistance training in combating muscle loss and debunks myths surrounding its benefits. Nutrition plays a crucial role, especially how hormonal changes during menopause affect muscle maintenance. Listeners learn that strength training doesn’t require heavy weights—lighter weights can be equally effective. Overall, consistency and focus on major muscle groups are key to aging gracefully.

Join Professor Alp Kantarci, an expert in oral health and its links to overall wellness, as he explores the surprising connections between your mouth and your brain. Discover how poor dental hygiene can increase your risk for systemic conditions like Alzheimer’s and heart disease. Kantarci reveals the role of oral bacteria in these diseases and the importance of regular dental care. He emphasizes that maintaining good oral health isn't just for a bright smile—it's crucial for your overall health, including cognitive function!

Dr. Peter Attia is a medical doctor and leading expert in longevity, as well as the author of the bestselling book "Outlive." In this discussion, he explores key strategies for a healthier and longer life, emphasizing the difference between healthspan and lifespan. Attia critiques the current medical system's reactive approach and advocates for early intervention. He also highlights the importance of continuous glucose monitoring and targeted exercise, including the innovative concept of the 'centenarian decathlon' to maintain vitality in later years.

Javier Gonzalez, a renowned professor and expert in nutrition and exercise, joins the conversation to explore the benefits of high-intensity workouts. They discuss how just six short sprints a week can significantly boost cardiovascular fitness. The pair highlights the importance of exercise intensity over duration, debunking the myth that you need lengthy workouts to achieve health benefits. Additionally, they examine how working from home can affect physical activity and offer practical tips for staying active in daily life.

Prof. Nicola Segata, an expert in microbiome research, joins Prof. Tim Spector, a leading authority on gut health, to delve into the fascinating world of gut microbiomes. They discuss how gut bacteria influence not just digestion but also mental well-being and chronic diseases. Listeners learn about the transformative power of personalized microbiome testing, with over 90% of individuals improving their health by adjusting diets based on their microbiome profiles. The conversation also highlights the impact of dietary choices on microbial diversity and encourages proactive approaches to gut health.

In this engaging discussion, Felice Jacka, an expert in nutritional psychiatry and director of the Food & Mood Centre, sheds light on the alarming effects of ultra-processed foods on brain health. She delves into how these foods impact memory and learning, particularly through the hippocampus. The conversation also covers the vital link between gut health and cognitive function, emphasizing how dietary choices influence neurotransmitters. Jacka provides practical tips to reduce ultra-processed food consumption for better mental and physical well-being.

In this discussion, Professor Javier Gonzalez, a nutrition and metabolism expert from the University of Bath, dives into the nuances of pre-exercise nutrition. He explains how fasting before workouts can enhance insulin sensitivity and fat burning. The impact of meal timing on blood sugar levels is unveiled, revealing that exercising soon after eating may curb glucose spikes. Gonzalez highlights intriguing studies on the benefits of different exercise regimens, prompting listeners to rethink their morning routines for better health.

Dr. Justine Kluk, a consultant dermatologist and acne specialist, joins the discussion on the essential role of the skin microbiome for overall health. She reveals how diet directly impacts skin conditions like acne and shares insights on managing hormonal changes during menopause. The conversation covers the potential benefits of collagen supplements while stressing the effectiveness of alternatives like sunscreen and antioxidants. Listeners also learn about the profound connection between skin health, nutrition, and mental well-being.

In a riveting discussion, Dr. Sarah Berry, a nutrition and food science expert, dives into the mysteries of calorie counting and food labels. She challenges the effectiveness of traditional calorie measurements, revealing that they often misrepresent energy absorption in the body. Highlights include the surprising inaccuracies in calorie content, particularly with nuts, where processing drastically alters nutrient availability. Dr. Berry advocates for a personalized approach to nutrition, urging listeners to rethink how they understand food energy.

Dr. Will Bulsiewicz, a gastroenterologist, and Prof. Tim Spector, a nutritional epidemiologist, dive into the unexpected consequences of antibiotics on gut health. They discuss how clindamycin can disrupt beneficial bacteria while posing risks for gut infections. Probiotics' role is debated, with a focus on the advantages of fermented foods over commercial options. Recovery strategies, including increased fiber and plant diversity, are highlighted as essential for nurturing gut health post-antibiotics. Their insights reveal that thoughtful choices can significantly impact gut recovery.