ZOE Science & Nutrition

Join James Clear, bestselling author of Atomic Habits, and Dr. Federica Amati, head nutritionist at ZOE, as they dive into the challenges of healthy eating. They discuss how the food industry exploits our preferences, making it tough to change habits. Clear emphasizes identity-driven goals over mere results, while Amati highlights the dangers of ultra-processed foods on our health. Together, they explore practical strategies for fostering lasting habits, suggesting that small, consistent changes can lead to significant improvements in dietary choices.

In this engaging discussion, Professor Andy Galpin, a kinesiology expert and author, empowers listeners with practical advice on fitness. He delves into the nuanced relationship between exercise and longevity, emphasizing personalized training methods over one-size-fits-all solutions. Andy highlights strength training's remarkable impact on brain health and cognitive function, revealing its protective benefits against neurological diseases. He also shares actionable tips for incorporating strength exercises into busy lifestyles, promoting a balanced approach to health and fitness.

Tim Spector, a leading genetic epidemiologist, and Will Bulsiewicz, a bestselling gastroenterologist, explore the crucial link between gut health and inflammation. They discuss how diet impacts inflammation levels and can even extend life expectancy. Our hosts break down the dual nature of inflammation, emphasizing the risks of chronic forms linked to diseases. They highlight the importance of diverse, plant-based diets and fermented foods in fostering gut health, revealing actionable changes anyone can make to reduce inflammation.

Tim Spector, a leading epidemiologist and scientific co-founder of ZOE, teams up with Sarah Berry, an associate professor at King's College London, to explore effective eating strategies for 2024. They emphasize food quality over calorie counting, debunk low-fat myths, and celebrate healthy fats. The duo advocates for a plant-rich diet while cautioning against ultra-processed foods. They also share personal stories about dietary impacts on gut health, urging listeners to embrace intuitive eating and joyful meal experiences.

Discover the surprising health benefits of fidgeting and how it can boost your well-being. Learn which cooking oils, like extra virgin olive oil, are best for your heart and gut health. Delve into the significance of a plant-rich diet for your microbiome and overall wellness. Find out why moving after meals can help manage blood sugar levels. Finally, uncover effective strategies to improve sleep quality and debunk common myths about rest. These actionable tips can transform your nutrition and lifestyle!

Tim Spector, a renowned scientist celebrated for his expertise in gut health and fermentation, shares eye-opening nutritional insights. He discusses the impact of snacking, debunking myths about its effects on appetite and inflammation. Spector also examines the dangers of ultra-processed foods, encouraging listeners to choose healthier options. Delving into organic foods, he reveals potential pesticide residues and underscores the benefits of fruits and vegetables. Finally, he advocates for plant-based proteins as a healthier and environmentally friendly choice.

In this engaging discussion, Prof. Walter Willett, the world's most cited nutritional scientist from Harvard, dives into the profound connection between diet and health. He sheds light on the detrimental effects of refined carbohydrates and sugary drinks, emphasizing how childhood diets shape long-term health outcomes. The talk also explores the public health implications of dietary choices and advocates for healthy, nutrient-rich foods over processed options. It's a crucial listen for anyone wanting to understand the real impact of their food choices.

Dr. Will Bulsiewicz, ZOE's U.S. medical director and a board-certified gastroenterologist, dives into the world of FODMAPs and their mysterious role in gut health. He explains how these carbohydrates can cause bloating and discomfort when undigested. Listeners learn about the importance of a personalized approach to the low FODMAP diet and the balancing act of enjoying high FODMAP foods for their nutritional benefits. Through engaging analogies and personal stories, he emphasizes the patience required on the journey to improved digestive health.

In this insightful discussion, Prof. Deborah Clegg, Vice President for Research at Texas Tech University, sheds light on the complexities of body fat as we age, especially around menopause. She challenges the negative perception of fat and explains its vital roles in hormonal balance and health. The conversation explores gender differences in fat distribution, the health risks of abdominal fat, and the impact of estrogen on weight changes. Listeners gain valuable knowledge about mindful eating and the importance of including women in health research.

In this engaging discussion, Daniel Lieberman, a Harvard paleoanthropologist, dives into the fascinating ways our evolution impacts physical activity. He debunks common exercise myths and suggests we rethink our approach to movement by finding enjoyment rather than viewing it as a chore. Lieberman emphasizes the importance of staying active at any age and how integrating social aspects into exercise makes it more appealing. He also sheds light on the health risks of a sedentary lifestyle and offers practical tips for maintaining vitality through active living.