ZOE Science & Nutrition

ZOE Science & Nutrition

ZOE

The latest research into nutrition and gut health

1 hour 7 minutes

Seed oils are not ‘evil’ - they could lower your risk of disease | Prof. Sarah Berry
The internet is panicking that seed oils cause inflammation and disease. Yet, they're everywhere. Canola, sunflower, safflower oil - these are all seed oils.
So why is there so much fear? And are any of the accusations true?
In this episode, we unpack the science of seed oils. With Professor Sarah Berry's expertise, we simplify what seed oils are, what the latest science says and why countless videos online say they’re toxic.
Sarah Berry is a professor in the Department of Nutritional Sciences at King's College London and Chief Scientist at ZOE. She reveals the surprising truth about seed oils and tips to navigate a world full of them.
🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.

Timecodes
00:00 Seed oils are in everything
02:07 Quickfire questions
03:29 What is seed oil?
05:31 Are seed oils full of chemicals?
10:41 Why are seed oils everywhere?
12:46 3 types of fat you should understand
19:32 Are seed oils toxic?
24:03 Is omega 6 dangerous?
26:57 These fats reduce disease risk
29:24 Key seed oil science
37:15 Are seed oils unnatural?
44:57 Seed oil vs palm oil
49:50 Is it safe to cook with seed oil?

Books by our ZOE Scientists
Free resources from ZOE:
Mentioned in today's episode:
- Increasing dietary linoleic acid does not increase tissue arachidonic acid content in adults consuming Western-type diets: a systematic review (2011) published in Nutrition & Metabolism
- Effect of Dietary Linoleic Acid on Markers of Inflammation in Healthy Persons: A Systematic Review of Randomized Controlled Trials (2012) published in Journal of the Academy of Nutrition and Dietetics
- Too much linoleic acid promotes inflammation—doesn’t it? (2008), published in Prostaglandins, Leukotrienes and Essential Fatty Acids
- Dietary linoleic acid and human health: Focus on cardiovascular and cardiometabolic effects (2020), published in Atherosclerosis
- The omega-6/omega-3 ratio and cardiovascular disease risk: uses and abuses (2006), published in Current Atherosclerosis Reports
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
12 September 2024, 11:06 am
10 minutes 54 seconds

Recap: How much coffee is bad for your health? | Prof. Tim Spector and James Hoffmann
Today, we’re discussing the health benefits and potential harms of the world’s most popular drink - Coffee.
We drink 2 billion cups of the stuff every day. But how much coffee is bad for your health?
Coffee expert James Hoffmann and leading scientist Prof. Tim Spector are here to help us understand.

Learn how your body responds to food 👉 zoe.com for 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚 Books from our ZOE Scientists:
- Food For Life by Prof. Tim Spector
- Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
10 September 2024, 2:11 pm
1 hour 11 minutes

Davina McCall: Make this choice every day to reduce menopause symptoms
Half of the world’s population will go through menopause. Yet research shows that a large proportion of women do not feel informed and equipped for menopause. In this episode, we reveal the results of a brand new study that highlight the impact of diet on menopause symptoms.
Davina McCall is a British household name and much-loved TV presenter on a mission to change this. Her 2022 book Menopausing provided a roadmap for women to be fearless in tackling this stage of life. She has her own very personal menopause story and today, she shares it with us.
Together with ZOE’s Chief Scientist, Prof. Sarah Berry, we’re having an honest and open conversation about perimenopause and menopause.
🤲 MenoScale Calculator - Track your menopause symptoms with our free tool 👉 zoe.com/menoscale
🥑 Learn how your body responds to food 👉 https://zoe.com for 10% off with code PODCAST
Follow ZOE on Instagram here.

Timecodes
00:00 Every woman goes through this
02:20 Quickfire questions
04:25 Davina’s menopause experience
14:16 What happens during menopause
15:20 The impact of estrogen decline
17:40 How long does perimenopause last?
18:30 Is there a blood test for menopause?
24:20 What menopause symptoms are most common?
32:35 Does everyone get symptoms?
35:54 Does menopause increase disease risk?
39:15 Should you consider HRT?
45:30 Davina’s life changing experience
47:40 ZOE’s new study on diet and menopause
52:33 Can ZOE membership improve menopause symptoms?
54:26 Can supplements improve menopause symptoms?
56:21 Gut microbiome health in perimenopause
58:26 Davina’s tips for exercise in menopause

Free resources from ZOE:
Mentioned in this episode:
- Menopause is associated with postprandial metabolism, metabolic health and lifestyle: The ZOE PREDICT study (2022), published in eBioMedicine
- Sex and Menopausal Status Modulate the Impact of Meal Timing on Postprandial Glucose: Data From the ZOE PREDICT 1 Study (2024), published in Current Developments in Nutrition
- Management of menopause: a view towards prevention (2022), published in The Lancet: Diabetes and Endocrinology
- Menopause: a cardiometabolic transition (2022), published in The Lancet: Diabetes and Endocrinology
- Treating menopause — MHT and beyond (2022), published in Nature
- The Menopause Transition: Signs, Symptoms, and Management Options (2020), published in The Journal of Clinical Endocrinology & Metabolism
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
5 September 2024, 11:06 am
14 minutes 57 seconds

Recap: How to pick the right bread for your health | Prof. Tim Spector and Vanessa Kimbell
Bread has been a staple of our diet for literally thousands of years.
Around the world, millions of us start the day with a slice of toast, enjoy a sandwich for lunch, or tuck into a burger bun for dinner.
But all bread is not baked equal. Professor Tim Spector and Vanessa Kimbell are here to help you choose the right type for your health.

Learn how your body responds to food 👉 zoe.com for 10% off
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚 Books from our ZOE Scientists:
- Food For Life by Prof. Tim Spector
- Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
3 September 2024, 3:15 pm
1 hour 8 minutes

How to eat 30 plants this week | Hugh Fearnley-Whittingstall and Prof. Tim Spector
Thirty plants this week, think you could do it? It might sound a lot, but it’s easier than you think. Fruit, veg, nuts, seeds, even coffee all count as plants.
Legendary chef Hugh Fearnley-Whittingstall joins us to share tips on eating more plants. Hugh’s new book ‘How to Eat 30 Plants a Week’ explores the wild world of legumes, grains, herbs and beyond. He explains that getting your thirty plants each week can be simple, fun and delicious.
Joining Hugh is Tim Spector - professor of genetic epidemiology at King’s College London and ZOE’s scientific co-founder. Tim explains why our gut microbiome loves plants, highlighting the importance of polyphenols, healthy fats and fiber.
You’ll finish this episode inspired, empowered and likely... hungry.
🥑 Learn how your body responds to food 👉 zoe.com for 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes
00:00 Thirty plants every week?
01:57 Quickfire questions
05:04 What happens when we digest plants?
08:43 Why are plants so different?
11:28 Why eating the rainbow is important
18:42 Why 30 plants?
22:13 How much fiber should you eat a day?
25:53 The science that proves the power of plants
32:00 How to get more plants in your diet
34:45 How to get more plants on-the-go
38:36 Plant-based cooking made simple
46:45 Are dried and frozen plants just as nutritious?
47:51 How does cooking affect plants
48:56 What to do with your leftovers
49:44 Do mushrooms count as plants?
51:06 How important is organic food?
55:40 Hugh’s showstopper dish
57:16 Surprise taste-test from Hugh’s garden

Books
- Hugh’s book How To Eat 30 Plants a Week
- Tim’s book Food For Life
Free resources from ZOE:
Mentioned in today's episode
- American Gut: an Open Platform for Citizen Science Microbiome Research (2018), published in mSystems from American Society of Microbiology
- Could you eat 30 plant-based foods a week? (2021), published by World Cancer Research Fund
- Adults Meeting Fruit and Vegetable Intake Recommendations — United States (2019), published by Centers for Disease Control & Prevention
- Why 5 A Day? (2022), published by NHS
- Increasing fruit and vegetable consumption to reduce the risk of noncommunicable diseases (2023), published by WHO
- Fruit and vegetable consumption and incident breast cancer: a systematic review and meta-analysis of prospective studies (2021) published by British Journal of Cancer
- Consumption of Plant Seeds and Cardiovascular Health: Epidemiological and Clinical Trial Evidence (2013), published by Circulation
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
29 August 2024, 11:06 am
13 minutes 55 seconds

Recap: Is snacking really that bad? | Prof Tim Spector and Prof Sarah Berry
You’ve probably heard conflicting advice on how often to eat. I know I have. And have you ever wondered about the evidence behind eating 3 meals a day? Could 2, or 5 meals actually be healthier?
Professors Tim Spector and Sarah Berry join me to share some unexpected insights and practical advice to help you base your snacking habits in the latest science.

Learn how your body responds to food 👉 zoe.com/podcast for 10% off
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚 Books from our ZOE Scientists:
- Food For Life by Prof. Tim Spector
- Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
- Live Healthier: Top 10 Tips From ZOE Science & Nutrition
- Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
27 August 2024, 11:06 am
53 minutes 10 seconds

Blood sugar hacks to give you more energy | Glucose Goddess Jessie Inchauspé and Prof. Tim Spector
Why do some people feel fine eating lots of carbs when others feel energy slumps? Is blood sugar to blame?
In this episode, we learn why blood sugar varies so much between people, and the tools to manage these levels.
Tim Spector and Jessie Inchauspé (aka the Glucose Goddess) will discuss the latest science around glucose control, what the cool new device on the block – the CGM – can tell us and why blood sugar levels are only one part of the picture of our health.
Jessie is a bestselling author and science communicator with a community of over 5 million followers. Tim is a professor of epidemiology at King’s College London and ZOE’s scientific co-founder.
🥑 Learn how your body responds to food 👉 zoe.com/podcast for 10% off
🌱 Try our new plant based wholefood supplement - Daily 30
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.

Timecodes:
00:00 Introduction
01:14 Quickfire questions
02:39 What is glucose?
07:50 What are blood sugar spikes?
09:15 Are lots of spikes dangerous?
10:45 What happens when your blood sugar spikes?
14:03 Should I worry about blood sugar levels?
15:11 HbA1c and fasting glucose explained
19:30 What are CGMs?
23:24 How breakfast impacts the rest of your day
29:07 Eat these foods first
33:12 Can physical activity reduce spikes?
35:46 How gut microbiome and blood fat play a role
41:39 The risks of ultra-processed foods

Find more from Jessie at glucosegoddess.com

Books by our ZOE Scientists:
Free resources from ZOE:
- Live Healthier: Top 10 Tips From ZOE Science & Nutrition
- Gut Guide - for a healthier microbiome in weeks
Studies relevant to this episode:
- CGMap: Characterizing continuous glucose monitor data in thousands of non-diabetic individuals. (2023) published in Cell Metabolism.
- Dose–response relationship between genetically proxied average blood glucose levels and incident coronary heart disease in individuals without diabetes mellitus. (2021) published in Diabetologia.
- Optimised Glucose “Time in Range” Using Continuous Glucose Monitors in 4,805 Non-Diabetic Individuals Is Associated With Favourable Diet and Health: The ZOE PREDICT Studies. (2022). published in Current Developments in Nutrition.
- Normal Fasting Plasma Glucose Levels and Type 2 Diabetes in Young Men (2005). published in NEJM
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
22 August 2024, 11:06 am
8 minutes 47 seconds

Recap: Why nuts make you healthier | Professor Sarah Berry
Today we’re discussing Nuts. If you’ve heard that nuts are bad for you because they’re full of fat, then, you’re in for a surprise. Professor Sarah Berry has led large scale human studies to uncover how nuts affect our health. And she’s here to tell us the healthiest way to incorporate them into your diet.
She'll also tell us about a new discovery that’ll help when you’re reading the nutrition information on the back of a nut packet.

Learn how your body responds to food 👉 zoe.com/podcast for 10% off
🌱 Try our new plant based wholefood supplement - Daily 30
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚 Books from our ZOE Scientists:
- Food For Life by Prof. Tim Spector
- Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
- Live Healthier: Top 10 Tips From ZOE Science & Nutrition
- Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
20 August 2024, 11:06 am
1 hour 12 minutes

Why one in ten children have a food allergy | Dr. Gideon Lack
Allergies are on the rise in both infants and adults. Many are calling it an epidemic. Allergies can limit your diet, cause irritation, and in some cases be life threatening.
In today’s episode, we discuss the evidence suggesting that our gut plays a key role in protecting us from food allergies.
Professor Gideon Lack tells us how we can reduce the risk of allergies developing in children. Gideon also shares innovative ways to treat allergies and significantly reduce the risk of death.
Gideon is Professor of Paediatric Allergy at King’s College London. His groundbreaking studies into allergies have reversed the official medical advice of multiple countries.

🥑 Learn how your body responds to food 👉 zoe.com/podcast for 10% off
🌱 Try our new plant based wholefood supplement - Daily 30
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.

Timecodes
00:00 Allergies are on the rise
01:30 Quickfire questions
05:02 Allergies vs intolerances
06:48 Do allergies only develop in childhood?
11:18 Why allergic reactions happen
15:33 Hay fever and asthma
18:28 How to spot birch pollen allergy
19:58 Which allergies do children develop?
26:50 Gideon’s light bulb moment
32:16 Does eczema play a role?
36:36 The importance of the gut microbiome
45:08 How to protect your baby
50:05 Skin and allergies
54:06 Should nuts be banned on planes?
57:49 The truth about airborne allergens

Books by our ZOE Scientists:
Free resources from ZOE:
- Live Healthier: Top 10 Tips From ZOE Science & Nutrition
- Gut Guide - for a healthier microbiome in weeks
Studies related to today’s episode:
- Self-Reported Prevalence of Allergies in the USA and Impact on Skin—An Epidemiological Study on a Representative Sample of American Adults, published in International Journal of Environmental Research and Public Health
- Trends in Allergic Conditions Among Children: United States, 1997–2011, published by US National Center for Health Statistics
- Early exposure hypothesis: where are we now? published in Clinical and Translational Allergy
- Randomized Trial of Peanut Consumption in Infants at Risk for Peanut Allergy, published in New England Journal of Medicine
- Randomized Trial of Introduction of Allergenic Foods in Breast-Fed Infants, published in New England Journal of Medicine
- Birch Pollen Immunotherapy by Consumption of Apples, published by AppleCare Project, Interreg Italy Austria
- Food allergy and the gut, published in Nature Reviews Gastroenterology & Hepatology
Have feedback or a topic you'd like us to cover? Let us know here
Episode transcripts are available here
15 August 2024, 11:06 am
12 minutes 47 seconds

Recap: How to do intermittent fasting properly | Gin Stephens and Professor Tim Spector
Today we discuss intermittent fasting with Professor Tim Spector, and Gin Stephens, New York Times best selling author of Fast. Feast. Repeat.

As many of you long term listeners will know, ZOE ran the world’s largest ever study on intermittent fasting. We know a lot of you are interested in the potential benefits. I’m talking about improved blood sugar control, heart health, and mood.

But practically, how do you get started with fasting?

Learn how your body responds to food 👉 zoe.com/podcast for 10% off
🌱 Try our new plant based wholefood supplement - Daily 30
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚 Books from our ZOE Scientists:
- Food For Life by Prof. Tim Spector
- Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
- Live Healthier: Top 10 Tips From ZOE Science & Nutrition
- Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
13 August 2024, 11:06 am
58 minutes 28 seconds

How to lower cholesterol in 10 days | Prof. Sarah Berry
Forty percent of people in the UK and US have high cholesterol. Knowing how to lower it can be confusing. In today’s episode, we simplify the science of cholesterol, drawing from ZOE’s 2021 PREDICT study, which explored its link to the gut microbiome.
Dr. Sarah Berry explains the differences between ‘good’ and ‘bad’ cholesterol, discusses how cholesterol can impact your health, and shares tips on maintaining healthy cholesterol levels.
Sarah is a professor in the Department of Nutritional Sciences at King's College London and Chief Scientist at ZOE. She is also the lead nutritional scientist on the PREDICT program.
🥑 Learn how your body responds to food 👉 zoe.com/podcast for 10% off
🌱 Try our new plant based wholefood supplement - Daily 30
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes
00:00 Introduction
01:40 Quickfire questions
04:01 What is cholesterol?
05:50 LDL vs HDL cholesterol
11:35 How diet affects cholesterol
13:55 Which fats should you increase?
16:00 Why do some people have high LDL levels?
18:40 The gut microbiome and cholesterol
20:37 What is ApoB?
24:00 Why don’t all doctors measure ApoB?
25:50 Why triglycerides matter to your health
29:30 Triglycerides and post-meal responses
30:45 Which foods can help lower cholesterol?
33:20 Saturated fat explained
35:30 How refined carbs affect cholesterol
39:50 Can you trust ‘low fat’ food labels?
41:15 The benefits of whole grain carbohydrates and fibre
45:03 Sarah’s personal view on statins
48:13 Cholesterol levels in postmenopausal women

Books by our ZOE Scientists:
Free resources from ZOE:
- Live Healthier: Top 10 Tips From ZOE Science & Nutrition
- Gut Guide - for a healthier microbiome in weeks
Mentioned in today's episode
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
8 August 2024, 11:06 am
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About ZOE Science & Nutrition

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