ZOE Science & Nutrition

Hazel Wallace, a medical doctor, nutritionist, and author of 'The Female Factor,' dives into the complexities of the menstrual cycle. She uncovers how it impacts heart health, sleep, and metabolism, and clarifies the science behind cycle syncing. With over 90% of those with periods experiencing premenstrual symptoms, she highlights the importance of understanding and tracking these changes for better health outcomes. Listeners will gain insights on optimizing nutrition and exercise according to their cycle phases, empowering them to improve their well-being.

In this engaging discussion, Dr. Will Bulsiewicz, a gastroenterologist specializing in the gut microbiome, sheds light on the often-misunderstood irritable bowel syndrome (IBS). He explores the surprising link between gut health and mental well-being, emphasizing that one in ten people worldwide are affected. Delving into the brain-gut connection, he discusses personalized management strategies and dietary modifications. Listeners will find insightful tips on treating IBS, as well as the importance of recognizing its symptoms and potential misdiagnoses.

In this enlightening discussion, Professor Ben Wall, a Nutritional Physiology expert from the University of Exeter, shares his insights on the crucial role of protein and exercise in healthy aging. He explains the timing of protein intake, debunking myths around immediate post-exercise consumption. The conversation delves into how exercise not only boosts muscle health but also enhances cognitive function and brain health. Wall highlights the importance of nutrition and exercise in combating age-related muscle loss and discusses the comparative benefits of plant versus animal proteins.

Eating too fast can lead to serious health issues, including weight gain and heart disease. The podcast explores how our modern eating habits overshadow natural signals of fullness. It highlights studies showing that slower eating promotes hormone responses that aid appetite regulation. Practical tips for mindful chewing and minimizing distractions are shared. The texture of food plays a role, with softer foods linked to higher calorie intake. Slowing down during meals could be a simple yet effective strategy for better health.

Join Professor JoAnn Manson, a Harvard epidemiology expert on hormone replacement therapy (HRT), and Dr. Sarah Berry, a nutrition contributor, as they unravel the complexities of menopause. They discuss the historical controversies around HRT, shedding light on its safety and efficacy. With insights into symptoms and individualized treatment plans, they emphasize the need for informed decision-making. The conversation also touches on lifestyle factors and their essential role in managing menopausal symptoms effectively.

Join Dr. Sarah Berry, an expert in nutrition and gut health research, as she dives into the world of omega-3 fatty acids. Discover whether fish oil supplements are truly essential or just another dietary myth. The conversation covers the powerful health benefits of omega-3s, including their effects on inflammation and brain health. Explore the conflicting research on omega-3 supplementation and learn about its varying impacts on different populations. Dr. Berry also discusses dietary sources and alternatives for omega-3s, including options for vegans.

Join infectious diseases doctor Chris van Tulleken, a prominent BBC science presenter and author of "Ultra-Processed People," alongside Tim Spector, Professor of Genetic Epidemiology and twin study expert. They unravel the hidden dangers of ultra-processed foods, discussing how these addictive items can wreak havoc on health. Discover insights from twin studies that illustrate the interplay of genetics and environment in diet, learn practical tips for making healthier choices, and rethink your relationship with food for better well-being.

Ever wonder if nuts are good for you despite being fatty? Discover how these little powerhouses support heart health, improve cholesterol levels, and reduce inflammation. They’re not just tasty treats; their high fiber content can lower chronic disease risk too. Plus, learn how the structure of whole nuts aids in calorie absorption, making them a smart snack choice. With a variety of nuts offering distinct benefits, it’s time to explore their role in a balanced diet!

Christopher Gardner, a Stanford professor and expert in nutrition, sheds light on protein's critical role in our diets. He explains how our bodies create essential amino acids and debunks myths about protein consumption and storage. Gardner also discusses findings from a Stanford study on protein requirements and the impact of various protein sources. Notably, he emphasizes the need for balanced nutrition across different life stages and reveals the truth behind food labels claiming high protein and low sugar.

Dr. Sarah Berry, an expert in fats and oils, dives deep into the world of trans fats, shedding light on their complex history. Discover the journey of trans fats from industrial popularity to health concerns and regulatory responses. Learn about the contrasting methods used in the US and UK to replace these fats, and how consumer perceptions influence these changes. Finally, Dr. Berry reassures listeners that industrial trans fats are mostly gone from our food supply, discussing healthier fat options and their impact on nutrition.