ZOE Science & Nutrition

Fasting is on the rise, with practices varying widely from strict water only to more flexible approaches. The discussion highlights how beverages like coffee and tea can impact fasting, exploring their effects on metabolism and brain signaling. Different opinions on what breaks a fast create a fascinating debate about consumption rules. The importance of balancing practicality with perfection encourages listeners to embrace a flexible approach for long-term consistency. This exploration also invites participants to join the largest study on intermittent fasting.

Tim Spector, co-founder at ZOE and a leading nutrition scientist, challenges his past dietary beliefs in this lively discussion. He reveals surprising insights about staples like bread, advocating for mindful consumption and personalization. Tim also reconsiders his stance on milk, suggesting a switch to full-fat varieties. He highlights the nutritional power of mushrooms while warning against ultra-processed foods' health impacts. With a blend of personal anecdotes and science, Tim invites listeners to rethink their food choices.

Gin Stephens, a New York Times bestselling author known for her insights on intermittent fasting, and Tim Spector, a prominent scientist in nutrition and gut health, delve into the intricacies of intermittent fasting. They discuss its various methods, potential benefits, and scientific uncertainties. Gin shares her transformative journey with fasting, while Tim sheds light on a large-scale study seeking to uncover its long-term effects and gender differences. Listeners will gain practical tips and insights into personalizing their fasting experience.

Will Bulsiewicz, a board-certified gastroenterologist and ZOE's US Medical Director, dives deep into the world of dietary fiber. He discusses its crucial role in promoting gut health and preventing diseases, highlighting how gut microbes transform fiber into beneficial short-chain fatty acids. Will challenges misconceptions around fiber, explains the importance of gradual intake, and reveals startling statistics about our low fiber consumption. He even notes the significance of mushrooms in our diets, showcasing their value as a fiber source!

Dr. William Li, a world-leading specialist in blood vessels and preventative health, discusses the crucial role blood vessels play in longevity and heart health. He dives into how poor vascular health can lead to heart attacks and strokes, and emphasizes proactive lifestyle choices over medications. The conversation highlights the effects of diet on blood vessel elasticity and how adopting healthy habits can reverse aging impacts. Prepare for insights that could revolutionize your approach to heart health and aging!

In this insightful discussion, Will Bulsiewicz, a board-certified gastroenterologist and the U.S. Medical Director for Zoe, tackles the pervasive issues of gas and bloating. He reveals that a staggering one in five Americans experience these discomforts and dives into their causes, including swallowed air and constipation. Will also emphasizes the importance of fiber and mindful eating practices, as well as identifying food triggers that can exacerbate digestive woes. Discover how small dietary adjustments can make a significant difference!

In this engaging discussion, Sarah Bridle, a professor of food, climate, and society at the University of York, shares her pioneering insights on how our food choices impact the planet. She highlights the significant role of dietary decisions in climate change, dispelling myths about veganism. Sarah explains the varying environmental effects of different meats and the surprising benefits of plant-based alternatives. Listeners learn how to make informed food choices that contribute to a more sustainable future while navigating affordability in healthy eating.

Cholesterol foods, like eggs, are often unfairly criticized. New research reveals a more nuanced view, showing dietary cholesterol might not be as harmful as once thought. The podcast uncovers the dual nature of cholesterol, distinguishing between 'good' HDL and 'bad' LDL. It debunks myths surrounding dietary cholesterol's impact on blood levels, suggesting incorporating cholesterol-rich foods can be beneficial. Listeners learn about effective dietary patterns that promote heart health while challenging outdated dietary restrictions.

In this engaging discussion, Russell Foster, an Oxford University scientist and circadian rhythms expert, sheds light on our internal body clocks. He explores why modern lifestyles wreak havoc on our sleep and health, emphasizing the significance of aligning our habits with these rhythms. Foster reveals how light influences our biological clock and the potential health risks of ignoring it. He also discusses strategies for night workers and the unique challenges women face during menopause, making it a fascinating dive into the science of timing.

The intriguing world of artificial sweeteners is explored, revealing their surprising presence in everyday foods. The podcast dissects common misconceptions about these sweeteners, highlighting their potential risks and benefits. A deep dive into health implications contrasts sugar with artificial alternatives, sparking debates on appetite regulation and gut microbiome effects. With rising sugar consumption concerns, the conversation questions the effectiveness of sweeteners in combating obesity. Overall, the discussion urges continued research into these sweet flavors.