The latest research into nutrition and gut health
Rates of colorectal cancer have declined in people over 65 but doubled among people under 50 in the last few decades. By 2030 itâs expected to be the leading cancer-related death in this age group.
In todayâs episode, gastrointestinal cancer and prevention specialist, Dr. Andy Chan, explains how changes in the gut microbiome could be to blame.
Dr. Chan discusses the critical role your diet plays in cancer risk, how your gut microbiome can influence the development of colon cancer and the steps you can take to lower your risk.
Dr. Andy Chan is a Professor of Medicine at Harvard Medical School and Program Director for Gastroenterology training at Massachusetts General Hospital.
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*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
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Timecodes:
00:00 Introduction
04:00 What is colon cancer?
05:20 How does cancer develop?
08:50 How common is colon cancer?
11:00 Demographics and shifting trends
14:00 Leading cause of cancer death for men under 50
15:32 Why are cancer rates rising in younger people
17:10 The role of diet and obesity
19:40 Does alcohol have an impact?
21:10 What is metabolic health and why does it matter?
25:10 Gut health and colon cancerÂ
27:50 Evidence from animal studies
33:43 Why overuse of antibiotics can be harmfulÂ
38:15 Screening recommendations and methods
44:40 Can changing your diet reduce risk?
49:50 Should we avoid red meat?
53:28 Does physical activity reduce risk?
Books by our ZOE Scientists:
Mentioned in todayâs episode:
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Let's take control of our blood sugar. Weâll dive into a conversation with Professor of Human Physiology, Javier Gonzalez. He explains which exercises can reduce your blood sugar spikes and dips - which will have a positive impact on your long term health. And donât worry, you donât have to become an Olympic Weightlifter to do it.
Learn how your body responds to food with ZOE đ start here
đ Books from our ZOE Scientists:
- Food For Life by Prof. Tim Spector
- Every Body Should Know This by Dr Federica Amati
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
Did you know you can build muscle just as effectively with plant protein as with animal protein?
In this episode, nutritionist Simon Hill, and board-certified gastroenterologist Dr Will Bulsiewicz, explain how our bodies use protein to build muscle and highlight the health benefits of plant proteins, such as reducing the risk of heart disease, type-2 diabetes, and hypertension.
In todayâs episode, Simon and Will debunk common myths about protein and discuss the broader benefits of plant proteins, including improved gut health and reduced chronic disease risk.
Learn how your body responds to food đ zoe.com/podcast for 10% off
đ± 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
06:20 What is protein?
08:01Â Essential amino acids explained
09:30 The role of protein in building muscle
11:00 Why muscles matter
12:05 Optimising protein intake for health
14:30 Protein and healthy aging
15:48 Best sources of protein
21:35 Animal vs plant protein sources
28:35 How to achieve fitness goals with plant protein
33:45Â Which plants have high levels of protein?
38:07 Is gut health linked to muscle mass?
40:35 How to introduce more plant-based foods into your meals
44:54 New Harvard study on protein intake and healthy ageing
47:55 How much protein is in eggs and dairy?
51:24 Concerns about ultra-processed foodsÂ
Books
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.
Today weâre finding out how to improve blood vessel health with New York Times best selling author, Dr. William Li.
Dr. Li has some simple steps we can take to not only slow down the deterioration of our blood vessels, but also to reduce any existing blockages that we may, or may not yet know about.
Learn how your body responds to food with ZOE đ start here
đ Books from our ZOE Scientists:
- Food For Life by Prof. Tim Spector
- Every Body Should Know This by Dr Federica Amati
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
Emulsifiers are common in our diets, enhancing the texture, appearance and shelf life of many foods. But are they safe?
In todayâs episode, Jonathan and Federica uncover the surprising truth about emulsifiers in our food. We learn the science behind emulsifiers, their impact on health, and the rising concerns over there extensive use in ultra-processed foods.
Dr Federica Amati is a Kingâs College London researcher and a registered nutritionist. She is also a lecturer and Nutrition Topic Lead at Imperial College School of Medicine. Federica empowers people with accessible, practical knowledge to make informed choices on diet and lifestyle and to improve health based on unique needs and preferences, at every stage of life.
Learn how your body responds to food đ zoe.com/podcast for 10% off
đ± 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
01:10 What are emulsifiers doing in our food?
02:15 How common are emulsifiers in our food?
02:52Â What to look out for on packaging
03:55 What are emulsifiers made from?
04:36 How emulsifiers work
09:50 Are emulsifiers bad for us?
10:40 Emulsifiers and our gut health
11:50 New risks emerging from human studies
14:50 How to reduce emulsifiers in your diet
Buy Federicaâs book: Every Body Should Know ThisÂ
Mentioned in todayâs episode:
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Today weâre talking about pesticides. More specifically, about the surprising levels of pesticides found in some common foods.
Professor Tim Spector is here to tell us how to avoid giving these to our families.
Learn how your body responds to food with ZOE đ start here
đ Books from our ZOE Scientists:
- Food For Life by Prof. Tim Spector
- Every Body Should Know This by Dr Federica Amati
Mentioned in the episode:
Dirty Dozen and Clean 15
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
What do astronauts and cancer patients have in common?Â
Jonathan explores this fascinating connection with Dr. Jessica Scott, learning how six decades of NASA research is being used to help the recovery of cancer survivors. New research challenges the traditional notion that you should rest during cancer treatment. Instead, Jessicaâs studies into exercise could hold the key to a long and healthy life post-diagnosis.Â
Dr Jessica Scott started her career at NASA where she spent 7 years designing exercise programs for astronauts in outer space. Now, as the principal investigator at the world-leading Memorial Sloan Kettering Cancer Center, she is using her unique skillset in the fight against cancer.
ââLearn how your body responds to food đ zoe.com/podcast for 10% offÂ
Follow ZOE on Instagram.
Timecodes:
00:00 Introduction
01:32 Quickfire questions
03:10 Health challenges for astronauts
07:19 Impact of exercise on astronauts
10:43 NASAâs exercise program
14:28 Transition to cancer research
15:40 Exercise and cancer treatment
17:10 Side effects of cancer treatments
23:13 Studies on the benefit of exercising alongside cancer treatment
26:27 Tailoring exercise to the individualÂ
28:10 Global perspectives on exercising alongside cancer treatment
29:47 Understanding different types of exercise
33:26 Implementing NASA's non-linear exercise training techniques
41:04 The next steps for Jessicaâs research
42:45 Episode summary
Books by our ZOE Scientists:
Studies related to todayâs episode:
Have feedback or a topic you'd like us to cover? Let us know here.Â
Episode transcripts are available here.
Obesity is a physiological condition that can be managed with the right education and treatment.
In today's episode, Dr. Louis J. Aronne, a leading expert in obesity research, sheds light on the science behind weight management and obesity treatment.
Dr. Aronne dives into groundbreaking weight loss medications. He also explores how lifestyle and eating habits affect long-term health and why medications combined with dietary changes can unlock transformative results.
Louis J. Aronne, M.D. is a leading authority on obesity and its treatment. Heâs a former president of The Obesity Society, which publishes the peer-reviewed scientific journal Obesity, of which Dr. Aronne is an associate editor. He has also authored more than 60 papers and book chapters on the topic.Â
đ± 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
Learn how your body responds to food đ zoe.com/podcast for 10% off
Follow ZOE on Instagram.
Timecodes
00:00 Introduction
01:01 Quickfire questions
03:51Â What is obesity?
05:06Â Whatâs the difference between overweight and obesity?
07:38 Why has there been such a quick rise in obesity?
10:55Â Why itâs not just a lack of willpower
13:50 The complexity of weight regulation
15:54 What is Leptin and why is it so important for weight control?
19:51 The brainâs role in weight regulation
20:36 Curing obesity in animal studies
22:29 Why hunter-gatherers did not gain weight
23:58 Natural experiments in weight gain and loss
26:01 How medications can cause weight gain
28:42 The impact of calorie restriction diets
30:13 Reducing diabetes risk through weight loss
34:10Â Research into medications as a tool for weight loss
38:36 How well do weight loss drugs work?
41:38 The future of weight loss drugs
43:51 Will you regain the weight if you stop taking weight loss drugs?
48:08 Can obesity be avoided without the use of drugs?
49:42 Concerns about weight loss drugs
Books by our ZOE Scientists:
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.
Our modern lifestyles mean that most of us donât live our lives in sync with our circadian rhythms, which puts our health and well-being at risk. Eating and sleeping at the right time are important tools to help us align our circadian rhythms and reduce our risk of chronic disease.Â
In this episode, circadian rhythm expert Prof. Satchin Panda will tell us how light and food act as master regulators of our body clock, how aligning our lifestyles with our body clock can improve our health, mood and energy levels and how to do this in practice.Â
Satchin is a world-leading expert in the field of circadian rhythm research. Heâs associate professor at the prestigious SALK institute, heâs recipient of the Dana Foundation Award in brain and immune system imaging and heâs also the author of two best-selling books, The Circadian Code and The Circadian Diabetes Code.
Learn how your body responds to food đ zoe.com/podcast for 10% off
đ± 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
Timecodes:
00:00 Introduction
01:00 Quickfire questions
03:02 What are circadian rhythms?
03:48 How do we know about circadian rhythms?
04:44 Are all body parts on a 24 hour clock?
06:40 How the body enters sleep mode
09:25 What happens during sleep?
12:08 Why youâre not sleeping enough
13:30 The surprising impact of daylight savings time
17:00 Circadian rhythms arenât just about light
19:55 The dangers of shift work
21:20 Should you go to bed at sunset?
25:40 Why should stop snacking at night
26:10 Satchinâs famous mice study
33:00 The best eating window for health
37:27 Does intermittent fasting promote better food choices?
40:40 Should you drink black coffee when you wake up?
Â
Satchinâs books:
Books by our ZOE Scientists:
Studies referenced in todayâs episode:Â
Follow ZOE on Instagram
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
After the tragic news of Michael Mosley's passing, we are re-releasing our episode with him, originally released in March 2023:
If you had to do just one thing to improve your health, what would it be?
Our busy lives mean it can be difficult to keep up healthy habits, and with so much conflicting advice out there itâs tricky to separate fact from fiction. In todayâs episode, Jonathan is joined by medical doctor, journalist, and presenter Michael Mosley, who is alongside ZOE regular Tim Spector, to discuss Michaelâs four key habits to improve our health.Â
Michaelâs latest book âJust One Thingâ explores these habits and has seen him speak to singing scientists and eccentric iceman to healthy habit experts and evangelists. And of course, being Michael, he tried every habit out himself. We talk about which methods are the most effective, which he has incorporated into his life, and how he makes his new habits stick.
đ± 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
If you want to uncover the right foods for your body, head to zoe.com/podcast and get 10% off your membership.
Follow ZOE on Instagram
Timecodes:
00:00 Tim Spector's tribute to Michael
01:01 Introduction
01:55 Quick Fire Questions
05:15 Are cold showers good for you?
06:48 How long do you need to be immersed in cold water for the benefits to work?
8:20 Can cold showers improve mental wellbeing?
11:30 Potential dangers of cold water swimming
12:45 Do cultural differences present different outcomes across the world?
13:58 Can these small stressors help us?
14:27 What is the theory behind this working?
16:15 Will this work for everyone or is this very personalized?
18:30 What effects does breathing have on your health?
19:55 How breathing exercises affect our brain
22:27 How do you keep up the breathing exercises?
23:27 ZOE app breathing exercise
25:40 Is there a difference between breathing through your nose and your mouth?
27:20 How important are plants and nature for our health?
30:25 Can exposure to nature improve things like mental health and even gut health?
32:00 Can herbs also help improve our health?
32:47 What are the benefits of exercise?
33:30 What are endo-cannibinoids?
34:41 Are preferences for exercise genetic?
36:12 Is it endorphins that make us feel good after / during exercise?
37:31 How exercise affects us is extremely personalized
39:42 How do we encourage people who don't enjoy exercise to do it?
41:13 Tips to improve your exercise routines
44:08 Are there benefits to walking downhill?
46:42 Summary
Michael Mosleyâs book 'Just One Thing' is available to buy here
Episode transcripts are available here
Meat consumption continues to be high in both the US and the UK. Yet many governments advise reducing meat consumption, particularly red meat, due to both environmental and health concerns.Â
In this episode, we delve into the sizzling world of meat alternatives. They promise sustainability, animal welfare, and better health. Buzzwords like "plant-based" and "meat-free" proudly adorn their packaging. But are they actually healthy? Or should we consider them as ultra-processed foods and avoid them?
Christopher Gardner is a Professor of Medicine at Stanford University and the Director of the Stanford Prevention Research Centre, and a world-leading expert in how the food that we eat impacts our health.Â
đ± 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
Learn how your body responds to food đ zoe.com/podcast for 10% off
Follow ZOE on Instagram.
Timecodes:
00:00 Introduction
01:25 Quickfire questions
03:50 What is a meat alternative?
05:22 What's driving the trend for more alternatives?
07:47 Should you eat less red meat?
08:38 What is in meat alternatives?
10:22 Traditional meats vs meat alternatives
13:41 Are meat alternatives ultra-processed?
14:47 Latest scientific studies
23:56 What were the findings?
29:48 Is the quality of the protein as good as real meat?
34:00 Are meat alternatives healthy?
38:53 Are whole food based meat alternatives healthier?
40:05 What are the practical tips around meat alternatives?
43:21 How do ultra-processed foods come into this?
45:23 What are other ways people can transition away from red meat?
50:33 What are the differences between bad and good quality meat?
đ Books from our ZOE Scientists:
Studies referenced in todayâs episode:Â
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
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