ZOE Science & Nutrition

ZOE

The world’s top scientists explain the latest health, nutrition, and gut health research and translate it into practical advice to improve your health & weight. Join ZOE Science & Nutrition, on a journey of scientific discovery. Hosted by Jonathan Wolf. read less

How to improve blood sugar control with exercise
Jan 19 2023
How to improve blood sugar control with exercise
Blood sugar is one of the rare nutrition topics where everyone agrees: We should avoid big peaks and dips and aim for a steady curve. Spikes cause inflammation, accelerate aging, and lead to type 2 diabetes. Crashes make us feel moody and tired, and crave foods we don’t need. We can control our blood sugar through what and how we eat. But something else affects our blood sugar — physical activity. Exercise has a profound effect on your blood sugar response. Together with your food choices, being physically active helps you keep your blood sugar level even.In this episode of ZOE Science & Nutrition, Jonathan speaks with Javier Gonzalez and Sarah Berry to find out how exercise affects our blood sugar response — even when we’re fasting — and how much exercise we need to do to benefit.Javier Gonzalez is an associate professor of human physiology at the University of Bath whose research focuses on the interaction between diet and exercise.Sarah Berry is one of the world's leading experts on human nutrition. She has personally run over 20 randomized clinical trials looking at how humans respond to different fats.If you want to uncover the right foods for your body, head to joinZOE.com/podcast and get 10% off your personalized nutrition program.Timecodes:00:00 - Introduction00:12 - Topic introduction01:39 - Quickfire questions02:55 - Is a 30-minute walk as good as 30-minute cardio?03:39 - What is blood sugar and why should we care about it?05:10 - Blood sugar control throughout the day07:43 - Why is it important to know about blood sugar?09:01 - Blood sugar control12:25 - How exercise affects blood sugar14:17 - The power of fidgeting16:12 - Effects of higher intensity exercise17:00 - Lower intensity exercise vs higher intensity exercise18:41 - Intermittent fasting and blood sugar24:43 - Personalization26:35 - What types of exercises can you do to control blood sugar?29:12 - Cardio vs resistance training34:21 - Blood fats & exercise42:15 - 3 tips on leveraging exercise to control blood sugar and blood fats43:14 - Summary44:25 - Goodbyes44:37 - OutroEpisode transcripts are available here.Follow Javier on Twitter: https://twitter.com/gonzalez_jtFollow Sarah on Instagram: https://www.instagram.com/drsarahberry/ Follow ZOE on Instagram: https://www.instagram.com/zoe/Have an idea for a podcast? Contact Fascinate Productions to bring it to life.
Should we be worried about strep A?
Jan 5 2023
Should we be worried about strep A?
This year, cases of an invasive bacterial infection are rising earlier than usual in the US, the UK and other countries across Europe. The group A Streptococcus bacteria - commonly known as Strep A - usually only causes mild illness. However, things have become severe in some cases, with several children dying in recent weeks.So, should we be worried? And what symptoms should we look out for to help us identify this illness in ourselves and our families?In today’s episode, Jonathan is joined by world-leading expert on the subject: Shiranee Sriskandan is a professor of Infectious Diseases at Imperial College London whose scientific research focuses specifically on Strep A bacteria. Regular guest and ZOE co-founder Tim Spector also joins, and as one of the world’s top 100 most cited scientists, Tim has been closely following infectious diseases in the community through the ZOE Health Study. If you want to boost your immune system by uncovering the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program.Timecodes:00:00   Introduction00:10   Topic Introduction01:40 Quickfire Questions03:15 What is Strep?04:04 How common is Strep?05:02 Seasonality of Strep and symptoms in different climates05:30 What makes this year different?06:31 Can Strep make other illnesses worse?07:07 We've already seen signs of Strep rising over time, is this due to lockdown?09:36 How worried should we be about Strep infections?10:10 Group A Strep will often get better on its own11:07 The risk of rarer invasive infections is greater as the pool of cases increases11:59 Immune response to Strep A can increase chances of Rheumatic Fever13:35 What is Rheumatic Fever?14:59 What are the symptoms of Strep A16:53 How to treat Strep Throat18:12 What is the relationship between Strep A and Scarlet Fever18:53 Who gets Scarlet Fever and what are the symptoms?19:34 What are the distinguishing features between covid and other sore throats20:53 Do children get more fevers if they are younger?22:54 What to do if you think your child has strep throat24:01 Can you get rapid tests for Strep A?24:25 Why has Strep throat been seemingly more prominent in the US than the UK25:41 Different health services around the world and their respective responses to Strep27:36 Should we be testing and treating?30:15 What role does differing attitudes to healthcare play in this?32:02 Should we be cautious about using antibiotics for Strep A?33:51 What potential problems are there around antibiotics?36:00 Would a vaccine be the answer to stopping Strep in its tracks?38:41 Tim's top tips to boost your immunity this winter41:06 SummaryEpisode transcripts are available hereRead about Tim Spector’s ZOE Health Study hereFollow ZOE on Instagram: https://www.instagram.com/zoe/Have an idea for a podcast? Contact Fascinate Productions to bring it to life.
How to make New Year’s resolutions stick
Jan 1 2023
How to make New Year’s resolutions stick
Welcome to 2023! Whether you partied last night or went to bed early, we’re all in the same boat: a new year means thinking about new year’s resolutions. This tradition dates back 4000 years, so it’s certainly stood the test of time. But are new year’s resolutions a good idea? Or simply a get way to set yourself up to fail? Perhaps science has something to say about this.In this episode, Jonathan speaks with Tara Swart and Sarah Berry, who share techniques that will give you the best chance of sticking to your New Year’s resolutions. They also discuss whether these promises are a good idea in the first place. Tara Swart is a medical doctor, a neuroscientist, and the author of The Source: Open Your Mind, Change Your Life. She also has her own podcast, called Reinvent Yourself.Sarah Berry is one of the world's leading experts on human nutrition. She has personally run more than 20 randomized clinical trials looking at how humans respond to different fats.If you want to uncover the right foods for your body, head to joinZOE.com/podcast and get 10% off your personalized nutrition program.Timecodes:00:00 - Introduction00:10 - Topic introduction01:54 - Quickfire questions02:32 - Making good choices for the New Year without it being hard work04:28 - Why do we do New Year resolutions and is it a good idea?07:07 - How to achieve New Year’s resolution goals?09:18 - Scientific evidence about how to achieve goals09:53 - What is neuroplasticity16:02 - 4-step process to change your brain18:36 - How to approach weight loss resolutions23:07 - Avoiding dieting as a New Year’s resolution25:49 - The science of habits33:07 - Tips & actionable advice40:02 - Quitting alcohol43:26 - Summary44:00 - Goodbyes44:11 - OutroEpisode transcripts are available here.Get Tara’s book here.Follow Tara on Instagram: https://www.instagram.com/drtaraswartFollow Sarah on Instagram: https://www.instagram.com/drsarahberry/ Follow ZOE on Instagram: https://www.instagram.com/zoe/Have an idea for a podcast? Contact Fascinate Productions to bring it to life.
The secrets of good sleep
Dec 8 2022
The secrets of good sleep
We all know how good it feels to drift into deep sleep and wake up feeling refreshed. The positive effects of a good night’s sleep affect every aspect of our lives. We feel energetic, focused, and ready to take on the day’s challenges.  But the long-term effects of bad sleep are less known. It turns out, they have a huge impact on our health and even how long we live.  In this episode, Jonathan speaks with Prof. Matthew Walker to learn what the latest science says about improving our sleep — to give us more energy and better health. They also discuss whether how we sleep changes how our bodies respond to food.Matthew Walker is a sleep expert, a professor of neuroscience at UC Berkeley, and founder of the Center for Human Sleep Science. He’s also the author of Why We Sleep. Matt and his team are currently working with ZOE scientists to research the links between sleep, nutrition, and health.If you want to uncover the right foods for your body, head to joinZOE.com/podcast and get 10% off your personalized nutrition program.Timecodes:00:00 - Intro00:33 - Episode start01:22 - Quickfire questions02:48 - What’s the biggest myth about sleep»04:09 - What is sleep?07:46 - Why do we sleep?10:29 - REM14:22 - How does Matt study sleep?16:18 - What happens when you don’t get enough sleep?22:48 - Collaboration with ZOE28:16 - Sleep and menopause32:38 - Tips on how to sleep better33:23 - Sleep regularity35:12 - How do you find out about your chronotype?37:20 - Bedroom temperature38:04 - Lighting39:04 - Caffeine and Alcohol effects on sleep44:22 - Making your room like a cave44:57 - The influence of screens on your sleep47:03 - Summary48:14 - Goodbyes48:35 - OutroGet Matt’s book here.Listen to Matt’s podcast here.'How people wake up is associated with previous night’s sleep together with physical activity and food intake' - Read the paper: here.Find out your chronotype here.Follow ZOE on Instagram: https://www.instagram.com/zoe/This podcast was produced by Fascinate Productions.
The truth about vitamin supplements
Nov 24 2022
The truth about vitamin supplements
Good information about vitamins is hard to find. With over 70% of Americans and 40% of Brits using them, it's a hugely lucrative market, which means numerous voices in the media and online pusing a pro-vitamin agenda. All without the scientific evidence to support their claims. So do we need vitamins to lead a healthy life? Or could these supplements actually cause serious health complications?In this episode, Jonathan speaks with Prof. JoAnn Manson and Dr. Sarah Berry to better understand how vitamin supplements affect our health.JoAnn Manson is a professor of epidemiology at the Harvard School of Public Health and one of the world's most cited researchers. She’s run multiple enormous studies with over 20,000 participants to uncover the real effects of vitamin supplementation on our health.Dr. Sarah Berry is one of the world's leading experts on human nutrition, who has personally run over 20 randomized clinical trials looking at how humans respond to different fats.If you want to uncover the right foods for your body, head to joinZOE.com/podcast and get 10% off your personalized nutrition program.Timecodes:00:00 - Introduction02:29 - Quickfire questions04:27 - Why are people confused about supplements?05:17 - Which supplement does the majority of the population benefit from taking and why?05:51 - What are dietary supplements and vitamins?09:33 - Why is there so much advertising suggesting supplements?10:54 - JoAnn’s research14:07 - About vitamin C15:15 - Megadosing19:51 - VITAL and COSMOS trials25:13 - Should we take vitamin D27:37 - Omega-332:48 - Variation & personalization36:51 - Actionable advice on supplements38:45 - Should children take supplements?42:13 - Should we all take a standard dose multivitamin?44:54 - Summary46:25 - Goodbyes46:57 - OutroEpisode transcripts are available here.Check the trials mentioned in today’s episode: AREDS 2, COSMOS, Physicians' Health Study II, VITALFollow Sarah: https://twitter.com/saraheeberryFollow ZOE on Instagram: https://www.instagram.com/zoe/This podcast was produced by Fascinate Productions.
How your gut affects your mental health
Nov 10 2022
How your gut affects your mental health
In a lab in Ireland, a group of scientists stand around a stainless steel table. One of them is holding a device, not unlike a small turkey baster. His free hand plunges into a box on the table and retrieves a mouse.  Using his device, he administers the brown solution within…rectally. This unfortunate soul has just received a fecal microbiota transplant. The donor was not another mouse but a human being. And the person in question had symptoms of severe depression. Jonathan speaks to John Cryan, author of the study that showed a relationship between gut and brain. In this episode, we learn more about his fascinating research, how microbes may affect our brain, and to eat to appease your gut bugs. John Cryan is a professor at University College Cork and a world-leading researcher into the relationship between our brain and our gut microbiome.If you want to uncover the right foods for your body, head to joinZOE.com/podcast and get 10% off your personalized nutrition program.Timecodes:00:00 - Introduction02:05 - Quickfire questions03:26 - Are there links between the gut and the brain?06:31 - The gut-brain axis09:17 - How do gut bacteria affect our brains?11:12 - Why does John call the microbiome “the chamber of secrets”?14:20 - Does the microbiome explain drug side effects?15:51 - Are there links between our microbiomes and mental health?20:40 - If we improve our microbiome health can we improve our mental health?24:58 - Can food help improve the microbiome and thus improve mental health?28:33 - Microbiome’s effect on behavior29:54 - Actionable advice34:43 - Microbiome in adolescence37:18 - Summary38:26 - Goodbyes38:48 - OutroEpisode transcripts are available here.Follow John: https://twitter.com/jfcryanFollow ZOE on Instagram: https://www.instagram.com/zoe/This podcast was produced by Fascinate Productions.
Will fermented foods improve my gut health?
Oct 27 2022
Will fermented foods improve my gut health?
Fermentation is a hot craze in fancy restaurants around the world. And fermented foods, like kombucha and kimchi, are even sold in corner stores. Listeners of this show will have heard that fermented foods might benefit our gut health. But these foods make us uneasy. The idea of letting food rot, then eating it goes against everything our parents taught us. So, is fermentation scary and dangerous? This episode will show you why it's not only safe but beneficial to eat fermented foods, and that fermenting foods is something you can try at home. Jonathan speaks to Tim Spector and Sandor Katz — whom the food magazine CHOW calls a provocateur, trendsetter, and rabble-rouser — to better understand the fabulous world of fermentation. Sandor Katz is a food activist who is widely credited with reintroducing fermentation to the US and the UK, calling himself a fermentation revivalist.Tim Spector is a co-founder at ZOE and one of the top 100 most cited scientists in the world.If you want to uncover the right foods for your body, head to joinZOE.com/podcast and get 10% off your personalized nutrition program.Timecodes:00:00 - Intro00:13 - Topic introduction02:21 - Quickfire questions04:10 - Isn’t fermentation niche?05:05 - What is fermentation?07:36 - Why did our ancestors ferment their food?08:54 - How is fermentation preserving food?12:45 - What are the impacts on our health of eating fermented foods?16:27 - How to make kimchi19:00 - What is kefir?20:25 - Why are fermented foods good for our health24:19 - Why don’t we have to worry about bacteria in fermented foods?29:36 - What are the best fermented foods to get started with?34:16 - Can you purchase fermented foods at stores?39:26 - 5 tips for people interested in trying fermented foods42:42 - Summary44:17 - Listener’s question: What’s the most unusual food that you’ve fermented?45:16 - Goodbyes45:24 - OutroEpisode transcripts are available here.Follow Sandor: https://www.instagram.com/sandorkraut/Learn Sandor’s sauerkraut recipe here.Get Sandor’s book here.Follow ZOE on Instagram: https://www.instagram.com/zoe/This podcast was produced by Fascinate Productions.