Did you know that even at age 70, with the right nutrition, you could potentially extend your life by 6 years?

In today’s episode, we learn that it's never too late to change your diet for the better. Dr. Federica Amati, ZOE’s Head Nutritionist, dives into the unique nutrition needs at every life stage.

From the golden windows of opportunity that can transform your health, to practical food recommendations for adolescence, adulthood and beyond, Dr. Amati gives tips to enhance your wellbeing.

Dr. Federica Amati is a researcher at King’s College London and registered nutritionist. She is also 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.

Follow Dr. Federica Amati on Instagram 

If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your membership.

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Timecodes

00:00 Introduction

01:17 Quickfire questions

03:32  The first window of opportunity is before you are born

06:04 It takes two to tango: equal roles in conception

07:25 The science behind sperm health and diet

09:10 What is life course nutrition?

10:35 Why generic nutrition advice isn't enough

13:00 Critical changes in the first 12 weeks of pregnancy

16:25 Nutritional needs in the second trimester of pregnancy

17:20 Preventing allergies during pregnancy

20:30 Nutrition in childhood and adolescence

21:00 The importance of a diverse diet for teenagers

22:57 Children learn to eat from us: exposure is key

25:10 The impact of ultra-processed foods on teenagers

27:40 Do you need to eat meat to grow well?

32:55 Lifestyle choices in your 30s affect long-term health

36:00 Longevity supplement myths

37:40 Gut microbiome changes in adulthood

43:28 How to extend your lifespan through diet at any age

46:05 Preparing for healthy aging and avoiding 'Sniper Alley'

50:10 How to eat right in your 70s and beyond

54:22 Protein needs as you age

56:30 Becoming a ZOE member is like having a nutritionist in your pocket!

59:20 Summary

Mentioned in today's episode:

• Life expectancy can increase by up to 10 years following sustained shifts towards healthier diets in the United Kingdom, published in Nature Food
• The Developmental Origins of Health and Disease (DOHaD), published in American Journal of Lifestyle Medicine
• A single serving of mixed spices alters gut microflora composition: a dose–response randomised trial, published in Nature

Books:

• Every Body Should Know This by Dr. Federica Amati

Is there a nutrition topic you’d like us to explore? Email us at [email protected], and we’ll do our best to cover it. 

Episode transcripts are available here.

Did you know that every 12 years, our skeletons undergo a complete transformation? 

Osteoporosis, a condition where bones become fragile, significantly increases the risk of fractures from minor incidents, often without any noticeable symptoms. Worldwide, it affects one in three women and one in five men over fifty, leading to pain, potential disability and loss of independence.

In today’s episode, Jonathan, Tim and Cyrus ask the question: How can understanding osteoporosis and implementing targeted lifestyle changes enhance bone health and reduce the risk of fractures?

Cyrus Cooper is a Professor of Rheumatology at the University of Southampton, where he is also the Director of the MRC Lifecourse Epidemiology Unit and Vice-Dean of Medicine. In addition, he’s a Professor of Musculoskeletal Science at the Nuffield Department of Orthopaedics, Rheumatology and Musculoskeletal Sciences at the University of Oxford.

Tim Spector is one of the world’s top 100 most-cited scientists, a professor of epidemiology, and scientific Co-Founder at ZOE. Tim trained originally in rheumatology and epidemiology. 

Make smarter food choices for your body: zoe.com/podcast

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If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalised nutrition program.

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Timecodes

00:00 Introduction

01:21 Quickfire questions

03:08 What is osteoporosis?

06:10 Why might our bones become more fragile as we age?

08:10 Your skeleton renews itself all the time

10:30 Does menopause cause osteoporosis?

12:48 What's it like living with osteoporosis?

15:16 How common is osteoporosis in males?

16:04 What are the symptoms of osteoporosis and at what age should you get checked?

21:40 Some chilling statistics about osteoporosis

23:10 Common myths about the effects of calcium and vitamin D on osteoporosis

27:50 What is the latest science on vitamin D supplementation?

34:10 Can vitamin D and calcium ensure children’s bone density is healthy?

34:55 Osteoporosis treatment options, including new drugs    

37:20 The impacts of HRT on bone density

39:30 What are the downsides to some of these treatments?

43:00 Does physical activity help to prevent fractures?

44:30 Lifestyle impacts: diet and nutrition

49:40 Can exercise make your bones stronger?

55:20 Ideal exercises to prevent osteoporosis

57:10 Cyrus and Tim’s top 3 actions to improve bone health

59:10 Summary

Mentioned in today's episode:

• Accumulation of risk factors associated with poor bone health in older adults, published in Archives of Osteoporosis

Relevant studies:

• Influence of vitamin D supplementation on bone mineral content, bone turnover markers and fracture risk, published in Journal of Bone and Mineral Research
• Pregnancy Vitamin D Supplementation and Childhood Bone Mass at Age 4 Years, published in JBMR Plus
• The role of calcium supplementation in healthy musculoskeletal ageing, published in Osteoporosis International

Books:

• Osteoporosis: A Lifecourse Epidemiology Approach to Skeletal Health by Prof Cyrus Cooper

Is there a nutrition topic you’d like us to explore? Email [email protected], and we’ll do our best to cover it.

Episode transcripts are available here.

Did you know that intermittent fasting can have significant health benefits? By aligning your eating schedule with your body's natural rhythms, it can bolster heart health, enhance insulin sensitivity, and support weight loss.

In today’s episode, Jonathan, Prof. Tim Spector, and Gin Stephens dive into the world of intermittent fasting, with a focus on time-restricted eating.

Gin shares essential tips for beginners and explains what it takes to be successful. Tim explores the groundbreaking findings of The Big IF Study from 2022, the largest exploration of intermittent fasting to date. They also unpack controversies and describe who might want to avoid fasting.

Gin Stephens is an intermittent fasting advocate, New York Times bestselling author, and podcast host. Gin has been living the intermittent fasting lifestyle since 2014.

Follow Gin on Instagram.

Tim Spector is a professor of genetic epidemiology at King’s College London, director of the Twins UK study, scientific co-founder of ZOE, and one of the world’s leading researchers. 

Follow Tim on Instagram.

If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program.

Want ZOE Science & Nutrition’s top 10 tips for healthier living? Download our FREE guide.

Follow ZOE on Instagram.

Timecodes:

01:25 Quick fire questions

03:25 What is intermittent fasting?

04:35 What are the most common types of fasting?

06:00 The circadian rhythm and fasting

08:22 The Big IF study explanation and results

13:41 Breakfast misconceptions explained

16:01 How do the Big IF study results compare to other research?

18:56 What are the health benefits of sticking to the Big IF study?

24:00 What is Tim’s intermittent fasting schedule like?

25:40 Jonathan's experience with the Big IF study

28:04 What is metabolic flexibility?

32:43 Practical advice for getting started.

35:40 Cephalic phase insulin response

40:30 Is there an ideal length for an eating window and time to start?

43:20 Can you eat whatever you want?

44:30 Can people over 70 years of age fast safely?

51:21  Summary

Mentioned in today's episode:

Flipping the metabolic switch: Understanding and applying the health benefits of fasting in Obesity

The Big IF Study 

Books by Gin Stephens:

28-day Fast Start: Day By Day

Fast. Feast. Repeat. 

Is there a nutrition topic you’d like us to explore? Email us at [email protected], and we’ll do our best to cover it. 

Episode transcripts are available here.

Our bodies naturally follow a roughly 24-hour cycle, called our circadian rhythm. And every cell has a rhythm.

As we get older, we tend to lose muscle, making us more prone to falls and less able to live independently. Though we can't stop aging, staying active helps keep our muscles strong and our bodies healthy for longer.

Prof. Karyn Esser is a specialist in how the body's natural rhythms affect muscles. Today, she guides us through the latest research and shows that it's always possible to harness the power of your muscles to enhance your quality of life. She is a professor in the Department of Physiology and Aging at the University of Florida, where she’s also the co-director of the University of Florida Older Americans Independence Center.

In today's episode of ZOE Science & Nutrition, Jonathan and Karyn explore the body's internal clocks and ask: why do our muscles have their own schedule, and is there an ideal time of day to exercise?

If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program.

Want ZOE Science & Nutrition’s top tips for better gut health? Download our FREE gut guide.

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Timecodes

00:00   Introduction

00:18    Quickfire questions

02:01    Why are muscles important, particularly as we get older?

08:45   Why we all lose strength as we age

11:07    What type of exercise do we need to maintain our muscle strength as we age?

14:55    What is a circadian clock?

19:25    Everything has a circadian rhythm

21:32    Why do our muscles work on a 24-hour cycle?

24:20    Humans are stronger in the afternoon

30:24    Is there a best time to exercise?

35:01    Can exercise before or after work help shift workers with jet lag?

37:33    Is there a difference between men and women’s responses to circadian rhythms?  

41:44    What are the effects of time-restricted eating on muscle mass?

53:42    Summary

Mentioned in today's episode:

Defining the age-dependent and tissue-specific circadian transcriptome in male mice from Cell Reports

Related studies: 

Timing is everything: Circadian clocks set the rhythm for vital functions in bacteria from the University of Chicago

Effects of resveratrol on in vitro circadian clock gene expression in young and older human adipose-derived progenitor cells in Aging

Age is associated with dampened circadian patterns of rest and activity: The Study of Muscle, Mobility and Aging (SOMMA) in medRxiv

Is there a nutrition topic you’d like us to explore? Email us at [email protected], and we’ll do our best to cover it. 

Episode transcripts are available here.

How soon should we start taking our dementia risk seriously?

In today’s episode of ZOE Science & Nutrition, Jonathan is joined by Prof. Claire Steves to explore the multifaceted world of dementia. They delve into the significance of dental health, genetics, diet, and physical activity — plus, they unpack the latest research — to give you practical strategies for preventing dementia.

Claire is a consultant physician in geriatric medicine at Guy's and St Thomas' NHS Foundation Trust. She’s also a senior clinical lecturer at King's College London and deputy clinical director of the institution’s Department of Twin Research and Genetic Epidemiology where she leads research on the characterization of physical and mental aging traits and frailty.

If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program.

Get the FREE ZOE gut health guide — download here

Follow ZOE on Instagram.

Timecodes:

00:00 - Introduction

01:26 - Quickfire questions on dementia

02:42 - Main discussion: understanding dementia

04:18 - Control over fate with dementia

06:52 - Why older people get more fractures

08:32 - Warning signs of dementia

09:55 - Unique aspects of dementia

12:12 - Cellular level discussion on dementia

15:49 - Risk factors for dementia

16:07 - Inheritance and dementia

18:29 - High-risk factors for dementia

19:15 - Fetal development and dementia risk

21:47 - Brain reserves and mental health

24:24 - New advances in dementia treatment

30:47 - Medications and life expectancy

33:21 - Diet and dementia prevention

35:58 - The role of physical activity

39:45 - Oral health and dementia

42:10 - Social interaction and brain health

44:02 - Diabetes and dementia

45:36 - Women, HRT, and dementia

49:09 - Recap: Types of dementia

53:39 - Hearing aids and dementia prevention

55:39 - Episode sign-off

Studies related to today’s episode:

• Brain-age is associated with progression to dementia in memory clinic patients from NeuroImage Clinical

Find our top 10 tips for healthier living: Download our FREE guide.

Are you interested in a specific aspect of dementia? Email us at [email protected], and we’ll do our best to cover it.

Episode transcripts are available here.

In today’s episode, we’re talking about a disease so widespread that it touches nearly every family in some way: type 2 diabetes. It’s not just a health issue, it's a rapidly expanding crisis. And many people don’t know that they have it. 

In the U.S. alone, 100 million people have prediabetes, and more than 37 million have type 2 diabetes, a chronic condition with life-altering effects.

Prof. Naveed Sattar joins us to shed light on preventing, treating, and potentially reversing type 2 diabetes. 

Naveed is a medical doctor and Professor of Metabolic Medicine at the Institute of Cardiovascular & Medical Sciences at the University of Glasgow. He’s one of the world’s top 1% most cited clinical scientists, and he’s worked on many clinical trials of lifestyle changes and drugs to prevent and manage diabetes. 

Learn your diabetes risk score:

If you’re in the U.K. click here. 

If you’re in the U.S. click here.

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Timecodes:

00:00 Introduction

01:00 Topic introduction

02:28 Quick fire questions

05:33 What is blood sugar and why does it matter?

07:15 What is insulin and what is its relation to blood sugar and diabetes?

08:48 Why doesn't the body allow sugar to increase in the blood?

10:45 What happens when somebody gets pre-diabetes or type 2?

14:34 What is HBA1C?

17:08 Why has there been such an increase in diabetes?

23:05 How does muscle mass have any impact on diabetes?

24:54 Are risks different between men and women?

27:08 How does ethnicity come into this?

31:04 What other personal risk factors are there?

32:29 What are the symptoms of diabetes?

33:53 When do these symptoms begin?

35:09 What should you do if you have concerns?

36:33 How to find out your own likelihood of risk

38:34 How can we avoid getting diabetes?

42:10 How can we combat genetic risk factors?

44:26 Is it possible to lower blood sugar and reverse the effects of diabetes?

47:18 What is the science behind the new drugs coming on the market?

49:20 Summary

53:39 Outro

Mentioned in today’s episode: 

• Primary care-led weight management for remission of type 2 diabetes (DiRECT): An open-label, cluster-randomised trial in The Lancet

Is there a nutrition topic you’d like us to explore? Email us at [email protected], and we’ll do our best to cover it.

Episode transcripts are available here.

Do you know what SIBO is and how it could be affecting your health?

In today’s episode, Jonathan and Dr. Will Bulsiewicz dive into the world of small intestinal bacterial overgrowth (SIBO), a condition that may underlie common health issues ranging from irritable bowel syndrome to brain fog. 

Together, they tackle myths and share insights into SIBO diagnosis and treatment. Could rebalancing your gut microbiome be the answer you've been searching for?

Dr. Will Bulsiewicz is board-certified in internal medicine and gastroenterology. He’s also a New York Times bestselling author. Dr. B has won multiple awards and distinctions for his work as a clinician. 

If you want to uncover the right foods for your body, head to joinzoe.com/podcast, and get 10% off your personalized nutrition program.

ZOE's FREE gut health guide - download it here.

Follow ZOE on Instagram.

Timecodes

00:00   Introduction to SIBO

01:01 What is SIBO?

02:43 An overgrowth of bacteria

03:41 SIBO Myth #1 debunked

04:34 What is the link between SIBO and other diseases?

06:12 What are the challenges with SIBO Testing

06:48 Understanding testing methods

07:08 Myth #2 debunked

08:28 The issues with breath testing for SIBO

11:38 What are the root causes of SIBO

14:35 What is the impact of medication on SIBO?

16:12 Dietary management and low FODMAP diet

17:45 Probiotics and SIBO management

18:00 Myth# 3 debunked

19:55 Verdict

Mentioned in today’s episode: 

Fiber supplementation protects from antibiotic-induced gut microbiome dysbiosis by modulating gut redox potential from Nature Communications

Our earlier podcast on the low-FODMAP diet 

Is there a nutrition topic you’d like us to explore? Email us at [email protected], and we’ll do our best to cover it. 

Episode transcripts are available here.

Are you navigating the twists and turns of perimenopause and beyond? Traditional exercise advice often misses the mark for women in this phase, mostly because its source is research focused on men. 

In today’s episode, we're joined by the acclaimed Dr. Stacy Sims, a leading expert on women's exercise science. Stacy delves into how menopause affects our exercise responses, and she offers strategies to adapt your fitness routine for optimal health during and after menopause.

Ready to transform your approach to health and fitness? Tune in for expert insights and actionable tips.

Dr. Stacy Sims is an exercise physiologist and nutrition scientist who researches exercise performance and nutrition with a focus on women’s health and performance. She holds a Ph.D. in exercise physiology and sports nutrition from the University of Otago, and she did a postdoc at Stanford, where she remains an adjunct faculty member. Stacy is also a research associate at the AUT Sports Performance Research Institute New Zealand.

Follow Dr. Stacy Sims on Instagram, and find her podcasts here. 

If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program.

Follow ZOE on Instagram. 

Get the FREE ZOE gut health guide — download here

Timecodes:

00:00     Introduction

00:34     Quickfire questions

03:39    Menopause and perimenopause explained

08:23    What happens when oestrogen levels change?

11:28    When does perimenopause start to happen?

14:15    What is the role of exercise in menopause?

17:00    What are hot flushes?

20:20    How can exercise have a positive impact on menopause?

21:57    What are the best exercises to do?

25:20    You are NOT going to get bulky lifting weights!

28:36    Alternatives to going to the gym    

33:08    What is high-intensity training?

41:32    What is the minimum exercise needed to have a positive health impact?

47:27    How does fasted training affect women?

51:36    Summary

Mentioned in today’s episode:

Hailey Happens Fitness

Les Mills

Train with Joan

And these books by Dr. Stacy Sims:

Next Level 

Roar

Is there a nutrition topic you’d like us to explore? Email us at [email protected], and we’ll do our best to cover it. 

Episode transcripts are available here.

Many of us love coffee, but we may not be aware of its health benefits. If you thought coffee was just a caffeine kick, think again.

In today's episode, Jonathan, Prof. Tim Spector, and coffee expert James Hoffmann explore the intricate relationship between coffee and health. They uncover truths and myths about caffeine and describe coffee’s fascinating role in improving gut health.

Tim also shares exciting news about soon-to-be published research. The topic: coffee and the gut microbiome. Plus, James brews coffee live in the studio and helps us understand the different coffee variants. He even dives into the world of coffee kombucha.

James Hoffmann is an English barista, YouTuber, entrepreneur, coffee consultant, and author. He came to prominence after winning the World Barista Championship in 2007 and is credited as a pioneer of Britain's third-wave coffee movement.

Tim is a professor of genetic epidemiology at King’s College London, director of the Twins UK study, scientific co-founder of ZOE, and one of the world’s leading researchers. 

If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program.

Find top tips for gut health from ZOE Science and Nutrition — download our FREE gut guide. 

Follow ZOE on Instagram.

Timecodes:

00:00    Introduction

01:50    Quickfire Questions

04:24    Why are we all so obsessed with coffee?

05:02    What are the health benefits associated with coffee?    

06:40    There is a lot more fiber in coffee than you think

09:47    The effects of caffeine and gender differences

12:31    Why is coffee full of polyphenols?

15:12     Tim’s new research teaser

21:21    What is the health relationship between fiber, microbes and our bodies?

27:32    Should we all start drinking coffee and should we choose decaf?

31:52    Modern coffee is all about flavor

33:03    Does the way that we make coffee impact our health?

37:55    James explains his mini laboratory!

43:42    Why is coffee not regulated in coffee shop chains?

44:35 What's the best way to make coffee?

44:40    Coffee #1 Filter Coffee

47:10    Coffee #2 Decaf Coffee

51:00    Coffee #3 Instant Coffee

1:00:50  How does caffeine affect high blood pressure?

1:05:36  Summary

Mentioned in today’s episode: 

How to Make the Best Coffee at Home by James Hoffman

Editorial correction: James refers to chlorogenic acid as a polyphenol. We have since learnt that this is incorrect. Rather, it is a phenolic compound or a phenolic acid. James has shared this short video on his YouTube channel clarifying this: https://www.youtube.com/watch?v=IszQ2JR3Olc

Is there a nutrition topic you’d like us to explore? Email us at [email protected], and we’ll do our best to cover it. 

Episode transcripts are available here.

Do you want to live to 100? Dietary patterns, community, environment, and stress management play pivotal roles in longevity. From Sardinia's matriarchal villages to Okinawa's garden-rich diets, this episode takes us on a tour of insights. It's not just about living longer, it's about thriving.

In today’s episode, Jonathan is joined by Dan Buettner and Prof. Tim Spector to discuss the secrets of a longer, healthier life. Together, they journey through the world’s blue zones, rare global hotspots where celebrating your 100th birthday is common. The guests also address the threats to these longevity havens and the decline of traditional diets.

Dan Buettner is an American National Geographic fellow and New York Times bestselling author. He’s also an explorer, educator, and creator of the Netflix series “Live to 100,” which discovers five unique communities where people live extraordinarily long and vibrant lives.

Tim Spector is a professor of genetic epidemiology at King’s College London, director of the Twins UK study, scientific co-founder of ZOE, and one of the world’s leading researchers. He's also the author of Food for Life, his latest book on nutrition and health.

If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program.

Gut health tips from ZOE Science & Nutrition: Download our FREE gut guide.

Follow ZOE on Instagram.

Timecodes:

00:00 Introduction

01:09 Quickfire questions

02:33 What are Blue Zones?

04:43 Why do people in Blue Zones live longer?

06:48 What is a Centenarian?

09:00 What are Blue Zone diets?

11:49 Foods for longevity

15:03 Why are these foods good for us?

19:15 Why Blue Zone diets are seasonal and inexpensive

22:30 Is eating meat 5 times a month healthy for us?

27:42 Why are the Blue Zones disappearing?

31:25 Blue Zone tactics to reduce stress

36:02 Can stress reduce life expectancy?

40:36 Why unconscious physical activity is best

45:07 How can we make our lives more ‘Blue Zone’ like?

47:23 The number one thing you can do to add years to your life is…

48:53 Dan's stress reduction techniques

51:39 What is Dan’s daily diet?

53:16 Summary

Mentioned in today's episode:

Telomere shortening and the transition to family caregiving in the Reasons for Geographic and Racial Differences in Stroke (REGARDS) study from PLOS One

Books and series from Dan Buettner:

The Blue Zones Challenge: A 4-Week Plan for a Longer, Better Life

The Blue Zones Secrets for Living Longer: Lessons From the Healthiest Places on Earth

The Blue Zones Kitchen: 100 Recipes to Live to 100

"Live to 100"

Is there a nutrition topic you’d like us to explore? Email us at [email protected], and we’ll do our best to cover it. 

Episode transcripts are available here.

We've probably all heard of “antihistamines,” medications that can ease symptoms of hay fever and other allergies. 

But what is “histamine”? It’s a vital chemical that our bodies produce, and it plays a role in a number of functions that support our health. 

Histamine intolerance seems to be increasingly common, but it’s difficult to diagnose. Some people may not be aware that they have it or how to treat it.

In today’s episode of ZOE Science & Nutrition, Jonathan speaks with Dr. Will Bulsiewicz, ZOE’s U.S. medical director, to learn more about this flourishing area of research — and the best ways to identify and treat histamine intolerance.

Will is a board-certified gastroenterologist, and New York Times bestselling author of the microbiome book Fiber Fueled.

If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program.

Also, find top tips for gut health from ZOE Science & Nutrition: Download our FREE gut guide.

Follow ZOE on Instagram.

Mentioned in today’s episode: 

• Resistant potato starch supplementation reduces serum histamine levels in healthy adults with links to attenuated intestinal permeability published in Journal of Functional Foods
• Histamine and histamine intolerance published in The American Journal of Clinical Nutrition
• Histamine intolerance: The current state of the art published in Biomolecules

Is there a nutrition topic you’d like us to cover? Email us at [email protected] and we’ll do our best to cover it.

Episode transcripts are available here.