ZOE Science & Nutrition

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.

Professor Naveed Sattar, a leading expert in metabolic medicine from the University of Glasgow, discusses the urgent diabetes crisis affecting millions. He explains the critical links between blood sugar, insulin, and diabetes risk. Naveed explores the importance of healthy weight, physical activity, and diet in preventing type 2 diabetes, emphasizing small lifestyle changes that can have a significant impact. He also highlights disparities in diabetes risk among different genders and ethnicities, giving listeners actionable insights for a healthier future.

Dr. Will Bulsiewicz, a board-certified gastroenterologist and New York Times bestselling author, reveals the complexities of Small Intestinal Bacterial Overgrowth (SIBO). He debunks several myths about the condition and discusses its links to issues like irritable bowel syndrome and brain fog. The conversation covers the challenges of SIBO testing, the impact of medications, and emphasizes dietary strategies, particularly the low FODMAP diet, for managing SIBO while rebuilding gut health.

In this engaging discussion, Dr. Stacy Sims, an exercise physiologist and nutrition scientist focused on women's health, sheds light on how menopause alters exercise responses. She emphasizes the need for tailored fitness routines, highlighting strength training and HIIT as key strategies to combat muscle loss and enhance mental health. Dr. Sims also addresses the knowledge gaps in women's health among healthcare providers and offers valuable tips for making exercise accessible and effective during this transformative life stage.

In this engaging discussion, Tim Spector, a leading genetic epidemiologist, teams up with James Hoffmann, a coffee connoisseur and World Barista Champion. They dive into coffee's unexpected health benefits, revealing its surprising fiber content and its positive effects on gut health. Tim teases upcoming research linking coffee and the microbiome, while James beautifully brews coffee live, showcasing different methods and even introducing coffee kombucha. This enlightening conversation blends science and flavor in a truly refreshing way!