Whether you’re frying, baking, or topping your toast, most of you will eat either butter or margarine at some point today. The fact that these spreads are such a staple means that we need to know their effects on our health. And It might surprise you to learn that this impact has changed quite dramatically over the past 20 years.In today’s short episode of ZOE Science &amp; Nutrition, Jonathan and Dr. Sarah ask: Which is healthier, butter or margarine? Get science-based nutrition advice straight to your inbox: https://bit.ly/44xRywMIf you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program.Follow ZOE on Instagram. https://www.instagram.com/zoe/Mentioned in today’s episode:Margarine from Science DirectMargarines: Historical approach, technological aspects, nutritional profile, and global trends from Food Research InternationalReduction of LDL-cholesterol as a result of the change from butter to soft margarine from Polish Archives of Internal MedicineAmericans' per capita consumption of margarine &amp; butter from the USDAEpisode transcripts are available here.Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com and we’ll do our best to cover it. 

Whether you’re frying, baking, or topping your toast, most of you will eat either butter or margarine at some point today. The fact that these spreads are such a staple means that we need to know their effects on our health. And It might surprise you to learn that this impact has changed quite dramatically over the past 20 years.In today’s short episode of ZOE Science &amp; Nutrition, Jonathan and Dr. Sarah ask: Which is healthier, butter or margarine? Get science-based nutrition advice straight to your inbox: <a href="https://bit.ly/44xRywM" rel="noopener noreferrer nofollow" target="_blank">https://bit.ly/44xRywM</a>If you want to uncover the right foods for your body, head to <a href="https://my.captivate.fm/joinzoe.com/podcast" rel="noopener noreferrer nofollow" target="_blank">joinzoe.com/podcast</a> and get 10% off your personalised nutrition program. Follow ZOE on Instagram. <a href="https://www.instagram.com/zoe/" rel="noopener noreferrer nofollow" target="_blank">https://www.instagram.com/zoe/</a>Mentioned in today’s episode:<a href="https://www.sciencedirect.com/topics/food-science/margarine#:~:text=Margarine%20was%20invented%20in%20France,milk%2C%20was%20patented%20in%201869" rel="noopener noreferrer nofollow" target="_blank">Margarine</a> from Science Direct<a href="https://www.sciencedirect.com/science/article/pii/S0963996921003859" rel="noopener noreferrer nofollow" target="_blank">Margarines: Historical approach, technological aspects, nutritional profile, and global trends</a> from Food Research International<a href="https://pubmed.ncbi.nlm.nih.gov/11505696/" rel="noopener noreferrer nofollow" target="_blank">Reduction of LDL-cholesterol as a result of the change from butter to soft margarine</a> from Polish Archives of Internal Medicine<a href="https://www.ers.usda.gov/data-products/chart-gallery/gallery/chart-detail/?chartId=79081" rel="noopener noreferrer nofollow" target="_blank">Americans' per capita consumption of margarine &amp; butter</a> from the USDAEpisode transcripts are available <a href="https://joinzoe.com/learn/category/podcasts" rel="noopener noreferrer nofollow" target="_blank">here</a>.Is there a nutrition topic you’d like us to explore? Email us at <a href="mailto:podcast@joinzoe.com" rel="noopener noreferrer">podcast@joinzoe.com</a> and we’ll do our best to cover it.

Butter vs. margarine: What does science say?

Unfortunately, many of us spend our later years in poor health. But is this avoidable? And can we actually increase our healthy years?While aging is inevitable, there are steps we can take to minimize its effects on our health. And surprisingly, some of these steps have nothing to do with exercise or diet. Simply spending time with others can provide countless benefits to us as we age.But how can we maintain these connections? Does retirement affect our social interactions? And can attitude alone keep you healthier in your later years?In today’s episode, one of the world’s top experts on aging, Prof. Rose Anne Kenny, joins us to explore these ideas. Rose Anne is a world-leading geriatrician at Trinity College Dublin, where she leads a huge, long-term study on aging. She’s also the author of the number one international bestseller Age Proof: The New Science of Living a Longer and Healthier Life.Get science-based nutrition advice straight to your inbox: https://bit.ly/44xRywMIf you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program.Timecodes:00:00 - Intro00:13 - Quickfire round01:14 - What’s the biggest myth about aging?04:18 - What is aging?07:43 - Aging process predictors13:50 - Our growing elderly population15:14 - Retirement19:21 - Study on aging and social interaction24:57 - Importance of social participation27:38 - Studying the effects of loneliness29:56 - Combating loneliness31:13 - How attitude affects aging33:20 - Social interaction online36:08 - Creating social relationships48:42 - Summary and OutroMentioned in today’s episode: The Dunedin Study, a long-term study designed to investigate broader questions of child health and development from the Dunedin Multidisciplinary Health and Development Research UnitThe Irish Longitudinal Study on Ageing (TILDA) from Trinity College DublinYou can buy Rose Anne’s book here.Follow ZOE on Instagram.Episode transcripts are available here.Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com and we’ll do our best to cover it. 

Unfortunately, many of us spend our later years in poor health. But is this avoidable? And can we actually increase our healthy years?While aging is inevitable, there are steps we can take to minimize its effects on our health. And surprisingly, some of these steps have nothing to do with exercise or diet. Simply spending time with others can provide countless benefits to us as we age.But how can we maintain these connections? Does retirement affect our social interactions? And can attitude alone keep you healthier in your later years?In today’s episode, one of the world’s top experts on aging, Prof. Rose Anne Kenny, joins us to explore these ideas. Rose Anne is a world-leading geriatrician at Trinity College Dublin, where she leads a huge, long-term study on aging. She’s also the author of the number one international bestseller Age Proof: The New Science of Living a Longer and Healthier Life.Get science-based nutrition advice straight to your inbox: <a href="https://bit.ly/44xRywM" rel="noopener noreferrer nofollow" target="_blank">https://bit.ly/44xRywM</a>If you want to uncover the right foods for your body, head to <a href="https://my.captivate.fm/joinzoe.com/podcast" rel="noopener noreferrer nofollow" target="_blank">joinzoe.com/podcast</a> and get 10% off your personalised nutrition program. Timecodes:00:00 - Intro00:13 - Quickfire round01:14 - What’s the biggest myth about aging?04:18 - What is aging?07:43 - Aging process predictors13:50 - Our growing elderly population15:14 - Retirement19:21 - Study on aging and social interaction24:57 - Importance of social participation27:38 - Studying the effects of loneliness29:56 - Combating loneliness31:13 - How attitude affects aging33:20 - Social interaction online36:08 - Creating social relationships48:42 - Summary and OutroMentioned in today’s episode: <a href="https://dunedinstudy.otago.ac.nz/publications" rel="noopener noreferrer nofollow" target="_blank">The Dunedin Study, a long-term study designed to investigate broader questions of child health and development</a> from the Dunedin Multidisciplinary Health and Development Research Unit<a href="https://tilda.tcd.ie/publications/" rel="noopener noreferrer nofollow" target="_blank">The Irish Longitudinal Study on Ageing (TILDA)</a> from Trinity College DublinYou can buy Rose Anne’s book <a href="https://www.amazon.co.uk/Age-Proof-Science-Living-Healthier/dp/1788705041" rel="noopener noreferrer nofollow" target="_blank">here</a>.Follow ZOE on <a href="https://www.instagram.com/zoe/" rel="noopener noreferrer nofollow" target="_blank">Instagram</a>.Episode transcripts are available <a href="https://joinzoe.com/learn/category/nutrition/podcast" rel="noopener noreferrer nofollow" target="_blank">here</a>.Is there a nutrition topic you’d like us to explore? Email us at <a href="mailto:podcast@joinzoe.com" rel="noopener noreferrer">podcast@joinzoe.com</a> and we’ll do our best to cover it.

Healthy aging: The surprising power of your social life

Will Bulsiewicz

We’ve all had unpleasant toilet experiences in our time. It can be distressing to deal with and not something we like talking about. But when does normal diarrhea become chronic? And when do we need to seek medical care? In today’s episode, Jonathan and Dr Will ask what is chronic diarrhea and how can we rule out something more serious? Will also shares tricks of the trade to ease your symptoms and tells us how our amazing guts work to keep our whole body healthy.Get science-based nutrition advice straight to your inbox: https://bit.ly/44xRywMIf you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program.If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get10% off your personalized nutrition program.Mentioned in today’s episode:Chronic Diarrhea by Garrett J. Descoteaux-Friday; Isha Shrimanker from the National Library of MedicineChronic Diarrhea by Cleveland Clinic  Diarrhea From John Hopkins MedicineDiarrhea From Stamford Medicine Healthcare  Exocrine Pancreatic Insufficiency (EPI) From Loma Linda University Health Episode transcripts are available here.Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.

We’ve all had unpleasant toilet experiences in our time. It can be distressing to deal with and not something we like talking about. But when does normal diarrhea become chronic? And when do we need to seek medical care? In today’s episode, Jonathan and Dr Will ask what is chronic diarrhea and how can we rule out something more serious? Will also shares tricks of the trade to ease your symptoms and tells us how our amazing guts work to keep our whole body healthy.Get science-based nutrition advice straight to your inbox: <a href="https://bit.ly/44xRywM" rel="noopener noreferrer nofollow" target="_blank">https://bit.ly/44xRywM</a>If you want to uncover the right foods for your body, head to <a href="https://my.captivate.fm/joinzoe.com/podcast" rel="noopener noreferrer nofollow" target="_blank">joinzoe.com/podcast</a> and get 10% off your personalised nutrition program. If you want to uncover the right foods for your body, head to <a href="https://joinzoe.com/podcast" rel="noopener noreferrer nofollow" target="_blank">joinzoe.com/podcast</a> and get10% off your personalized nutrition program.Mentioned in today’s episode:<a href="https://www.ncbi.nlm.nih.gov/books/NBK544337/" rel="noopener noreferrer nofollow" target="_blank">Chronic Diarrhea</a> by Garrett J. Descoteaux-Friday; Isha Shrimanker from the National Library of Medicine<a href="https://my.clevelandclinic.org/health/diseases/24311-chronic-diarrhea" rel="noopener noreferrer nofollow" target="_blank">Chronic Diarrhea</a> by Cleveland Clinic  <a href="https://www.hopkinsmedicine.org/health/conditions-and-diseases/diarrhea" rel="noopener noreferrer nofollow" target="_blank">Diarrhea</a> From John Hopkins Medicine<a href="https://stanfordhealthcare.org/medical-conditions/digestion-and-metabolic-health/chronic-diarrhea.html" rel="noopener noreferrer nofollow" target="_blank">Diarrhea</a> From Stamford Medicine Healthcare  <a href="https://lluh.org/conditions/exocrine-pancreatic-insufficiency-epi" rel="noopener noreferrer nofollow" target="_blank">Exocrine Pancreatic Insufficiency (EPI)</a> From Loma Linda University Health <a href="https://joinzoe.com/learn/category/podcasts" rel="noopener noreferrer nofollow" target="_blank">Episode transcripts are available here.</a>Is there a nutrition topic you’d like us to explore? Email us at <a href="mailto:podcast@joinzoe.com" rel="noopener noreferrer">podcast@joinzoe.com</a>, and we’ll do our best to cover it.

Chronic diarrhea? Here's what to do | Dr. Will Bulsiewicz

What does "organic" food mean? And how do you know if something's organic?Of course, foods tell you if they're organic in massive letters on the packaging. And they cost way more. But what makes a food organic? Is eating organic better for your health? And are the benefits worth the expense?Luckily, Professor Tim Spector is here today with answers. Tim is one of the world's top 100 most cited scientists, a scientific co-founder of ZOE, and the author of the bestselling book Food for Life: The New Science of Eating Well.Stick around until the end, and you'll also find out the answer to a question we get often: Does Tim eat organic?Get science-based nutrition advice straight to your inbox: https://bit.ly/44xRywMIf you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program.Timecodes:00:00 - Intro01:21 - Quickfire round02:36 - What is organic food?03:06 - Pesticides vs insecticides08:06 - Diseases09:15 - Herbicide risks16:03 - Nutrient comparison 18:21 - Natural chemical defences20:32 - Does Tim Eat organic food?22:15 - Foods high in chemicals25:32 - Organic and cost 26:56 - Washing food31:11 - Summary and outroMentioned in today’s episode: Organic food consumption and the incidence of cancer in a large prospective study of women in the United Kingdom from the British Journal of CancerAssociation of frequency of organic food consumption with cancer risk from JAMA Internal MedicineImpacts of dietary exposure to pesticides on faecal microbiome metabolism in adult twins from Environmental HealthFollow ZOE on Instagram.Episode transcripts are available here.Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com and we’ll do our best to cover it. 

What does "organic" food mean? And how do you know if something's organic?Of course, foods tell you if they're organic in massive letters on the packaging. And they cost way more. But what makes a food organic? Is eating organic better for your health? And are the benefits worth the expense?Luckily, Professor Tim Spector is here today with answers. Tim is one of the world's top 100 most cited scientists, a scientific co-founder of ZOE, and the author of the bestselling book Food for Life: The New Science of Eating Well.Stick around until the end, and you'll also find out the answer to a question we get often: Does Tim eat organic?Get science-based nutrition advice straight to your inbox: <a href="https://bit.ly/44xRywM" rel="noopener noreferrer nofollow" target="_blank">https://bit.ly/44xRywM</a>If you want to uncover the right foods for your body, head to <a href="https://my.captivate.fm/joinzoe.com/podcast" rel="noopener noreferrer nofollow" target="_blank">joinzoe.com/podcast</a> and get 10% off your personalised nutrition program. Timecodes:00:00 - Intro01:21 - Quickfire round02:36 - What is organic food?03:06 - Pesticides vs insecticides08:06 - Diseases09:15 - Herbicide risks16:03 - Nutrient comparison 18:21 - Natural chemical defences20:32 - Does Tim Eat organic food?22:15 - Foods high in chemicals25:32 - Organic and cost 26:56 - Washing food31:11 - Summary and outroMentioned in today’s episode: <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4007233/" rel="noopener noreferrer nofollow" target="_blank">Organic food consumption and the incidence of cancer in a large prospective study of women in the United Kingdom</a> from the British Journal of Cancer<a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2707948" rel="noopener noreferrer nofollow" target="_blank">Association of frequency of organic food consumption with cancer risk</a> from JAMA Internal Medicine<a href="https://ehjournal.biomedcentral.com/articles/10.1186/s12940-022-00860-0" rel="noopener noreferrer nofollow" target="_blank">Impacts of dietary exposure to pesticides on faecal microbiome metabolism in adult twins</a> from Environmental HealthFollow ZOE on <a href="https://www.instagram.com/zoe/" rel="noopener noreferrer nofollow" target="_blank">Instagram</a>.Episode transcripts are available <a href="https://joinzoe.com/learn/category/nutrition/podcast" rel="noopener noreferrer nofollow" target="_blank">here</a>.Is there a nutrition topic you’d like us to explore? Email us at <a href="mailto:podcast@joinzoe.com" rel="noopener noreferrer">podcast@joinzoe.com</a> and we’ll do our best to cover it.

The truth about organic food - according to science

Get science-based nutrition advice delivered straight to your inbox. https://bit.ly/46BPTYz Are you trying to eat less sugar? If you are, you might have tried a natural sugar alternative. Stevia, robinia honey, coconut sugar, agave… the list of these table sugar replacements seems to be growing day by day. But what even are these alternatives? Are they really natural? And do they offer us a healthier way of getting that sweet taste?In today’s short episode of ZOE Science &amp; Nutrition, Jonathan and Dr. Sarah ask: What are natural sugar alternatives, and are they healthier than table sugar? Follow ZOE on Instagram. https://www.instagram.com/zoe/Get science-based nutrition advice straight to your inbox: https://bit.ly/44xRywMIf you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program.Mentioned in today’s episode:The artificial sweetener erythritol and cardiovascular event risk from Nature MedicineEffects of D-allulose on glucose tolerance and insulin response from BMJ Open Diabetes Research &amp; CareEffects of stevia on glycemic and lipid profile of type 2 diabetic patients from the Avicenna Journal of PhytomedicineAgave syrup: Chemical analysis and nutritional profile from the International Journal of Environmental Research and Public HealthAre natural sugar alternatives healthier? from Harvard Health PublishingAlternative sugars - agave nectar from British Dental Journal﻿Episode transcripts are available here.Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com and we’ll do our best to cover it.

Get science-based nutrition advice delivered straight to your inbox. <a href="https://bit.ly/46BPTYz" rel="noopener noreferrer nofollow" target="_blank">https://bit.ly/46BPTYz</a> Are you trying to eat less sugar? If you are, you might have tried a natural sugar alternative. Stevia, robinia honey, coconut sugar, agave… the list of these table sugar replacements seems to be growing day by day. But what even are these alternatives? Are they really natural? And do they offer us a healthier way of getting that sweet taste?In today’s short episode of ZOE Science &amp; Nutrition, Jonathan and Dr. Sarah ask: What are natural sugar alternatives, and are they healthier than table sugar? Follow ZOE on Instagram. <a href="https://www.instagram.com/zoe/" rel="noopener noreferrer nofollow" target="_blank">https://www.instagram.com/zoe/</a>Get science-based nutrition advice straight to your inbox: <a href="https://bit.ly/44xRywM" rel="noopener noreferrer nofollow" target="_blank">https://bit.ly/44xRywM</a>If you want to uncover the right foods for your body, head to <a href="https://my.captivate.fm/joinzoe.com/podcast" rel="noopener noreferrer nofollow" target="_blank">joinzoe.com/podcast</a> and get 10% off your personalised nutrition program. Mentioned in today’s episode:<a href="https://www.nature.com/articles/s41591-023-02223-9" rel="noopener noreferrer nofollow" target="_blank">The artificial sweetener erythritol and cardiovascular event risk</a> from Nature Medicine<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7919569/" rel="noopener noreferrer nofollow" target="_blank">Effects of D-allulose on glucose tolerance and insulin response</a> from BMJ Open Diabetes Research &amp; Care<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7103435/#:~:text=Stevia%20contains%20high%20quantities%20of,affect%20the%20blood%20glucose%20level" rel="noopener noreferrer nofollow" target="_blank">Effects of stevia on glycemic and lipid profile of type 2 diabetic patients</a> from the Avicenna Journal of Phytomedicine<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9222424/" rel="noopener noreferrer nofollow" target="_blank">Agave syrup: Chemical analysis and nutritional profile</a> from the International Journal of Environmental Research and Public Health<a href="https://www.health.harvard.edu/staying-healthy/are-natural-sugar-alternatives-healthier" rel="noopener noreferrer nofollow" target="_blank">Are natural sugar alternatives healthier?</a> from Harvard Health Publishing<a href="https://www.nature.com/articles/sj.bdj.2017.697" rel="noopener noreferrer nofollow" target="_blank">Alternative sugars - agave nectar</a> from British Dental Journal﻿Episode transcripts are available <a href="https://joinzoe.com/learn/category/podcasts" rel="noopener noreferrer nofollow" target="_blank">here</a>.Is there a nutrition topic you’d like us to explore? Email us at <a href="mailto:podcast@joinzoe.com" rel="noopener noreferrer">podcast@joinzoe.com</a> and we’ll do our best to cover it.

What’s the best natural sugar substitute?

Decades ago, there were reams of adverts instructing us to drink our milk so we don’t break our bones. But in the decades since, public opinion toward dairy is very different, and the scientific community has largely debunked these ideas. Many of the health-conscious among us choose to avoid it altogether. Our reasons range from a belief that dairy leads to inflammation, to acne, or even to an increased risk of heart attack due to high levels of saturated fat.  But have we fallen into the same trap we often do, bouncing from one extreme to another? Could cutting out dairy mean we miss out on vital nutrients? Or could it hold the secret to a healthy gut microbiome?Today, Jonathan is joined by ZOE regulars and renowned experts, Dr. Sarah Berry and Prof. Tim Spector.In this episode, you’ll not only find out whether you should eat dairy or cut it out, but you’ll also hear two leading nutritional scientists try to reach an agreement on how to translate the latest research into actionable advice. And hopefully, they’ll still remain friends afterward. Get science-based nutrition advice straight to your inbox: https://bit.ly/44xRywMIf you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program.Timecodes:00:00 - Intro00:13 - Jonathan’s Intro01:38 - Quickfire round02:45 - Biggest myth about dairy04:15 - Does dairy cause inflammation? 10:38 - Bone fragilaty16:03 - Cheese and Yogurt16:59 - Full fat vs semi skinned17:27 - Milk and cholesterol21:03 - Fermented dairy23:00 - dairy and microbes26:03 - Saturated fats26:51 - Cheese quality 31:15 - Summary33:03 - Goodbyes33:14 - OutroFollow ZOE on Instagram.Episode transcripts are available here.Is there a nutrition topic you’d like us to cover? Email us at podcast@joinzoe.com and we’ll do our best to cover it. 

Decades ago, there were reams of adverts instructing us to drink our milk so we don’t break our bones. But in the decades since, public opinion toward dairy is very different, and the scientific community has largely debunked these ideas. Many of the health-conscious among us choose to avoid it altogether. Our reasons range from a belief that dairy leads to inflammation, to acne, or even to an increased risk of heart attack due to high levels of saturated fat.  But have we fallen into the same trap we often do, bouncing from one extreme to another? Could cutting out dairy mean we miss out on vital nutrients? Or could it hold the secret to a healthy gut microbiome?Today, Jonathan is joined by ZOE regulars and renowned experts, Dr. Sarah Berry and Prof. Tim Spector.In this episode, you’ll not only find out whether you should eat dairy or cut it out, but you’ll also hear two leading nutritional scientists try to reach an agreement on how to translate the latest research into actionable advice. And hopefully, they’ll still remain friends afterward. Get science-based nutrition advice straight to your inbox: <a href="https://bit.ly/44xRywM" rel="noopener noreferrer nofollow" target="_blank">https://bit.ly/44xRywM</a>If you want to uncover the right foods for your body, head to <a href="https://my.captivate.fm/joinzoe.com/podcast" rel="noopener noreferrer nofollow" target="_blank">joinzoe.com/podcast</a> and get 10% off your personalised nutrition program. Timecodes:00:00 - Intro00:13 - Jonathan’s Intro01:38 - Quickfire round02:45 - Biggest myth about dairy04:15 - Does dairy cause inflammation? 10:38 - Bone fragilaty16:03 - Cheese and Yogurt16:59 - Full fat vs semi skinned17:27 - Milk and cholesterol21:03 - Fermented dairy23:00 - dairy and microbes26:03 - Saturated fats26:51 - Cheese quality 31:15 - Summary33:03 - Goodbyes33:14 - OutroFollow ZOE on <a href="https://www.instagram.com/zoe/" rel="noopener noreferrer nofollow" target="_blank">Instagram</a>.Episode transcripts are available <a href="https://joinzoe.com/learn/category/nutrition/podcast" rel="noopener noreferrer nofollow" target="_blank">here</a>.Is there a nutrition topic you’d like us to cover? Email us at <a href="mailto:podcast@joinzoe.com" rel="noopener noreferrer">podcast@joinzoe.com</a> and we’ll do our best to cover it.

Is dairy good or bad for you?

More than half of women who go through menopause find its symptoms distressing. In fact, 10% leave their jobs because of the burden.It’s no wonder that a huge selection of supplements claim to relieve menopause’s unpleasant effects. But do they actually work? Which products are backed by clinical evidence, and which are just “menowashing”?In today’s short episode of ZOE Science &amp; Nutrition, Jonathan and Dr. Sarah Berry ask: What’s the evidence behind menopause supplements?Follow ZOE on Instagram: https://www.instagram.com/zoe/Get science-based nutrition advice straight to your inbox: https://bit.ly/44xRywMIf you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program.Mentioned in today’s episode:Introduction to menopause from John Hopkins MedicineWhat is menopause? from The National Institute on AgingWhat you should know about hormone therapy and menopause from the Columbia University Irving Medical CentreMenopause symptoms in depth from the National Center For Complementary and Integrative HealthMenopause supplements: Effectiveness, side effects, and safety from Medical News TodayThe role of diet in managing menopause symptoms from Nutrition BulletinRevealing the evidence-based diet solutions to managing your menopause symptoms from Nutrition BulletinEpisode transcripts are available here.Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com and we’ll do our best to cover it.

More <a href="https://www.fawcettsociety.org.uk/Handlers/Download.ashx?IDMF=9672cf45-5f13-4b69-8882-1e5e643ac8a6" rel="noopener noreferrer nofollow" target="_blank">than half </a>of women who go through menopause find its symptoms distressing. In fact, <a href="https://www.fawcettsociety.org.uk/menopauseandtheworkplace" rel="noopener noreferrer nofollow" target="_blank">10%</a> leave their jobs because of the burden.It’s no wonder that a huge selection of supplements claim to relieve menopause’s unpleasant effects. But do they actually work? Which products are backed by clinical evidence, and which are just “menowashing”?In today’s short episode of ZOE Science &amp; Nutrition, Jonathan and Dr. Sarah Berry ask: What’s the evidence behind menopause supplements?Follow ZOE on Instagram: <a href="https://www.instagram.com/zoe/" rel="noopener noreferrer nofollow" target="_blank">https://www.instagram.com/zoe/</a>Get science-based nutrition advice straight to your inbox: <a href="https://bit.ly/44xRywM" rel="noopener noreferrer nofollow" target="_blank">https://bit.ly/44xRywM</a>If you want to uncover the right foods for your body, head to <a href="https://my.captivate.fm/joinzoe.com/podcast" rel="noopener noreferrer nofollow" target="_blank">joinzoe.com/podcast</a> and get 10% off your personalised nutrition program. Mentioned in today’s episode:<ul><li><a href="https://www.hopkinsmedicine.org/health/conditions-and-diseases/introduction-to-menopause" rel="noopener noreferrer nofollow" target="_blank">Introduction to menopause</a> from John Hopkins Medicine</li><li><a href="https://www.nia.nih.gov/health/what-menopause" rel="noopener noreferrer nofollow" target="_blank">What is menopause?</a> from The National Institute on Aging</li><li><a href="https://www.cuimc.columbia.edu/news/what-you-should-know-about-hormone-therapy-and-menopause" rel="noopener noreferrer nofollow" target="_blank">What you should know about hormone therapy and menopause</a> from the Columbia University Irving Medical Centre</li><li><a href="https://www.nccih.nih.gov/health/menopausal-symptoms-in-depth" rel="noopener noreferrer nofollow" target="_blank">Menopause symptoms in depth</a> from the National Center For Complementary and Integrative Health</li><li><a href="https://www.medicalnewstoday.com/articles/menopause-supplements" rel="noopener noreferrer nofollow" target="_blank">Menopause supplements: Effectiveness, side effects, and safety</a> from Medical News Today</li><li><a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/nbu.12607" rel="noopener noreferrer nofollow" target="_blank">The role of diet in managing menopause symptoms</a> from Nutrition Bulletin</li><li><a href="https://www.nutrition.org.uk/news/2023/revealing-the-evidence-based-diet-solutions-to-managing-your-menopause-symptoms/" rel="noopener noreferrer nofollow" target="_blank">Revealing the evidence-based diet solutions to managing your menopause symptoms</a> from Nutrition Bulletin</li></ul>Episode transcripts are available <a href="https://joinzoe.com/learn/category/podcasts" rel="noopener noreferrer nofollow" target="_blank">here</a>.Is there a nutrition topic you’d like us to explore? Email us at <a href="mailto:podcast@joinzoe.com" rel="noopener noreferrer">podcast@joinzoe.com</a> and we’ll do our best to cover it.

The truth about menopause supplements

Evidence shows that all over the world, people are snacking more — with the United Kingdom and the United States leading the way in unhealthy snacking habits. But what exactly counts as a snack? And is all snacking unhealthy?Snacking can be a confusing and controversial topic. There are various opinions and myths about what's good for you. Many people struggle to make healthy choices, while others may be unaware of the impact of snacking habits on their gut health and overall well-being.In today’s episode, Jonathan is joined by ZOE regulars and renowned experts Sarah Berry and Tim Spector for an enlightening discussion that will help you snack smarter. Armed with the latest scientific research, they unravel the complexities of snacking and share evidence-based insights on what's truly beneficial for your body. Along the way, they cover healthy options, snack timing, and what we should all be avoiding.Get science-based nutrition advice straight to your inbox: https://bit.ly/44xRywMIf you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program.Timecodes:00:00	Introduction01:23	Quick Fire Questions04:03	What is a snack?04:55	How much energy comes from snacks?05:40	Cultural differences with snacks08:33	What happens when we snack?10:29	Are some healthy looking bars actually bad for us?12:16	Do ulta-processed snacks make us hungrier?13:57	What effect do additives and emulsifiers have?15:04	Results of study on healthy vs unhealthy snacks15:22	What impact does snacking have on our gut?18:00	Why could snacking be unhealthy?18:56	What are the concerns around snacking frequency?19:50	Does the quality of your snack make a difference?21:31	Could skipping breakfast be healthy for us?23:17	Does timing of snacking have any influence on our health?28:42	How could time-restricted eating benefit us?32:20	What is the impact of snacking on weight gain?34:15	What impact does snacking have on blood sugar?36:25	How people on different routines react to snacking38:27	What does the recent ZOE research show us on the topics of snacking?40:16	How bad is late night snacking for our health?42:19	How should we be snacking?46:30	How has snacking changed over time?47:26	Actionable advice on snacking52:52	How much do your meals impact snacking?56:50	Summary59:40	Goodbyes59:44	OutroIn today’s episode:Meal patterns across ten European countries – results from the European Prospective Investigation into Cancer and Nutrition (EPIC) calibration study https://www.cambridge.org/core/journals/public-health-nutrition/article/meal-patterns-across-ten-european-countries-results-from-the-european-prospective-investigation-into-cancer-and-nutrition-epic-calibration-study/A662BDB7A9AD3631BD6AD98946FE765F# What is a snack, why do we snack, and how can we choose better snacks? A review of the definitions of snacking, motivations to snack, contributions to dietary intake, and recommendations for improvement https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4863261/Snacking on whole almonds for 6 weeks improves endothelial function and lowers LDL cholesterol but does not affect liver fat and other cardiometabolic risk factors in healthy adults: The ATTIS study, a randomized controlled trial https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7266688/ Follow ZOE on Instagram: https://www.instagram.com/zoe/Episode transcripts are available here.Is there a nutrition topic you’d like us to explore? Get in touch and we’ll do our best to cover it. 

<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4863261/" rel="noopener noreferrer nofollow" target="_blank">Evidence</a> shows that all over the world, people are snacking more — with the United Kingdom and the United States leading the way in unhealthy snacking habits. But what exactly counts as a snack? And is all snacking unhealthy?Snacking can be a confusing and controversial topic. There are various opinions and myths about what's good for you. Many people struggle to make healthy choices, while others may be unaware of the impact of snacking habits on their gut health and overall well-being.In today’s episode, Jonathan is joined by ZOE regulars and renowned experts Sarah Berry and Tim Spector for an enlightening discussion that will help you snack smarter. Armed with the latest scientific research, they unravel the complexities of snacking and share evidence-based insights on what's truly beneficial for your body. Along the way, they cover healthy options, snack timing, and what we should all be avoiding.Get science-based nutrition advice straight to your inbox: <a href="https://bit.ly/44xRywM" rel="noopener noreferrer nofollow" target="_blank">https://bit.ly/44xRywM</a>If you want to uncover the right foods for your body, head to <a href="https://my.captivate.fm/joinzoe.com/podcast" rel="noopener noreferrer nofollow" target="_blank">joinzoe.com/podcast</a> and get 10% off your personalised nutrition program. Timecodes:00:00	Introduction01:23	Quick Fire Questions04:03	What is a snack?04:55	How much energy comes from snacks?05:40	Cultural differences with snacks08:33	What happens when we snack?10:29	Are some healthy looking bars actually bad for us?12:16	Do ulta-processed snacks make us hungrier?13:57	What effect do additives and emulsifiers have?15:04	Results of study on healthy vs unhealthy snacks15:22	What impact does snacking have on our gut?18:00	Why could snacking be unhealthy?18:56	What are the concerns around snacking frequency?19:50	Does the quality of your snack make a difference?21:31	Could skipping breakfast be healthy for us?23:17	Does timing of snacking have any influence on our health?28:42	How could time-restricted eating benefit us?32:20	What is the impact of snacking on weight gain?34:15	What impact does snacking have on blood sugar?36:25	How people on different routines react to snacking38:27	What does the recent ZOE research show us on the topics of snacking?40:16	How bad is late night snacking for our health?42:19	How should we be snacking?46:30	How has snacking changed over time?47:26	Actionable advice on snacking52:52	How much do your meals impact snacking?56:50	Summary59:40	Goodbyes59:44	OutroIn today’s episode:Meal patterns across ten European countries – results from the European Prospective Investigation into Cancer and Nutrition (EPIC) calibration study <a href="https://www.cambridge.org/core/journals/public-health-nutrition/article/meal-patterns-across-ten-european-countries-results-from-the-european-prospective-investigation-into-cancer-and-nutrition-epic-calibration-study/A662BDB7A9AD3631BD6AD98946FE765F#" rel="noopener noreferrer nofollow" target="_blank">https://www.cambridge.org/core/journals/public-health-nutrition/article/meal-patterns-across-ten-european-countries-results-from-the-european-prospective-investigation-into-cancer-and-nutrition-epic-calibration-study/A662BDB7A9AD3631BD6AD98946FE765F#</a> What is a snack, why do we snack, and how can we choose better snacks? A review of the definitions of snacking, motivations to snack, contributions to dietary intake, and recommendations for improvement <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4863261/" rel="noopener noreferrer nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4863261/</a>Snacking on whole almonds for 6 weeks improves endothelial function and lowers LDL cholesterol but does not affect liver fat and other cardiometabolic risk factors in healthy adults: The ATTIS study, a randomized controlled trial <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7266688/" rel="noopener noreferrer nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7266688/</a> Follow ZOE on Instagram: <a href="https://www.instagram.com/zoe/" rel="noopener noreferrer nofollow" target="_blank">https://www.instagram.com/zoe/</a>Episode transcripts are available <a href="https://joinzoe.com/learn/category/nutrition/podcast" rel="noopener noreferrer nofollow" target="_blank">here</a>.Is there a nutrition topic you’d like us to explore? <a href="https://fascinateproductions.co.uk/contact/" rel="noopener noreferrer nofollow" target="_blank">Get in touch</a> and we’ll do our best to cover it.

How snacking impacts your health

We’ve all wrestled with diarrhea at some point. It comes in many forms. And being able to read these differences can help us understand what’s going on inside us and how we should treat it. In today’s short episode of ZOE Science &amp; Nutrition, Jonathan and Dr. Will ask: What are the health risks associated with diarrhea, and how can we treat it? Follow ZOE on Instagram.If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get10% off your personalized nutrition program.Mentioned in today’s episode:Diarrhea, a global overview from the World Health Organization (WHO) Key takeaways from a University of Oxford analysis of the global impact of antimicrobial resistanceEpisode transcripts are available here.Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.

We’ve all wrestled with diarrhea at some point. It comes in many forms. And being able to read these differences can help us understand what’s going on inside us and how we should treat it. In today’s short episode of ZOE Science &amp; Nutrition, Jonathan and Dr. Will ask: What are the health risks associated with diarrhea, and how can we treat it? <a href="https://www.instagram.com/zoe/" rel="noopener noreferrer nofollow" target="_blank">Follow ZOE</a> on Instagram.If you want to uncover the right foods for your body, head to <a href="https://joinzoe.com/podcast" rel="noopener noreferrer nofollow" target="_blank">joinzoe.com/podcast</a> and get10% off your personalized nutrition program.Mentioned in today’s episode:<ul><li><a href="https://www.who.int/health-topics/diarrhoea#tab=tab_1" rel="noopener noreferrer nofollow" target="_blank">Diarrhea</a>, a global overview from the World Health Organization (WHO) </li><li><a href="https://www.ox.ac.uk/news/2022-01-20-estimated-12-million-people-died-2019-antibiotic-resistant-bacterial-infections" rel="noopener noreferrer nofollow" target="_blank">Key takeaways</a> from a University of Oxford analysis of the global impact of antimicrobial resistance</li></ul>Episode transcripts are available <a href="https://joinzoe.com/learn/category/podcasts" rel="noopener noreferrer nofollow" target="_blank">here</a>.Is there a nutrition topic you’d like us to explore? Email us at <a href="mailto:podcast@joinzoe.com" rel="noopener noreferrer">podcast@joinzoe.com</a>, and we’ll do our best to cover it.

How to stop diarrhea and what NOT to do

Hazel Wallace

How much do you know about menstrual cycles? About half of us are more informed than the other half. The menstrual cycle has great significance, affecting various aspects of health. And more than 90% of people who get their periods experience premenstrual symptoms. However, misconceptions and limited understandings abound, leaving many people in the dark.In today’s episode, we’re joined by Hazel Wallace. She’s a medical doctor, nutritionist, and author of The Female Factor. She’s here to give us an education about the menstrual cycle. Dr. Hazel Wallace describes how the cycle affects almost every aspect of the body, from heart health and sleep to metabolism. She also explains whether there’s scientific evidence behind “cycle syncing.”Whether or not you’ve had a menstrual cycle, you’ll learn a lot from this episode. 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	Introduction00:36	Quick fire questions03:49	What is the menstrual cycle?05:42	What is the luteal phase?06:54	When does the menstrual cycle begin?07:43	How regular are menstrual cycles - Do they change over time?08:29	What is actually happening during the menstrual cycle?09:41	What role does oestrogen have in hormonal changes?10:48	How does the menstrual cycle affect performance in athletes12:05	How does the menstrual cycle affect women?16:30	Are cravings real? Why do they happen?18:21	What is PMS and what do people experience?20:11	Is there much research behind PMS?21:40	What is PMDD?23:16	How do you identify PMDD?26:17	What is cycle syncing?27:43	What role does nutrition have in reducing symptoms during the cycle30:22	Can regular exercise improve symptoms?33:52	How is sleep impacted by the menstrual cycle?37:41	How does this impact our immune system?38:56	Why is there such little research into this area?41:13	How has the exclusion of women in research impacted us?44:14	Menstrual cycle tracking - what is it and how can you do it?46:31	How can tracking help?47:26	What diet can help symptoms?49:31	How does the menstrual cycle affect the microbiome?52:07	How can intermittent fasting affect the menstrual cycle?54:59	Summary58:00	Goodbyes58:11	OutroMentioned in today’s episode:The Effects of Menstrual Cycle Phase on Exercise Performance in Eumenorrheic Women https://pubmed.ncbi.nlm.nih.gov/32661839/Hazel’s book is available to buy hereFollow Hazel: https://twitter.com/ThefoodmedicFollow ZOE on Instagram: https://www.instagram.com/zoe/Episode transcripts are available here.Is there a nutrition topic you’d like us to cover? Get in touch and we’ll do our best to cover it. 

How much do you know about menstrual cycles? About half of us are more informed than the other half. The menstrual cycle has great significance, affecting various aspects of health. And <a href="https://www.womenshealth.gov/menstrual-cycle/premenstrual-syndrome" rel="noopener noreferrer nofollow" target="_blank">more than 90%</a> of people who get their periods experience premenstrual symptoms. However, misconceptions and limited understandings abound, leaving many people in the dark.In today’s episode, we’re joined by Hazel Wallace. She’s a medical doctor, nutritionist, and author of The Female Factor. She’s here to give us an education about the menstrual cycle. <ul><li><a href="https://www.thefoodmedic.co.uk/" rel="noopener noreferrer nofollow" target="_blank">Dr. Hazel Wallace</a> describes how the cycle affects almost every aspect of the body, from heart health and sleep to metabolism. She also explains whether there’s scientific evidence behind “cycle syncing.”</li></ul>Whether or not you’ve had a menstrual cycle, you’ll learn a lot from this episode. If you want to uncover the right foods for your body, head to <a href="http://joinzoe.com/podcast" rel="noopener noreferrer nofollow" target="_blank">joinZOE.com/podcast</a>, and get 10% off your personalized nutrition program.Timecodes:00:00	Introduction00:36	Quick fire questions03:49	What is the menstrual cycle?05:42	What is the luteal phase?06:54	When does the menstrual cycle begin?07:43	How regular are menstrual cycles - Do they change over time?08:29	What is actually happening during the menstrual cycle?09:41	What role does oestrogen have in hormonal changes?10:48	How does the menstrual cycle affect performance in athletes12:05	How does the menstrual cycle affect women?16:30	Are cravings real? Why do they happen?18:21	What is PMS and what do people experience?20:11	Is there much research behind PMS?21:40	What is PMDD?23:16	How do you identify PMDD?26:17	What is cycle syncing?27:43	What role does nutrition have in reducing symptoms during the cycle30:22	Can regular exercise improve symptoms?33:52	How is sleep impacted by the menstrual cycle?37:41	How does this impact our immune system?38:56	Why is there such little research into this area?41:13	How has the exclusion of women in research impacted us?44:14	Menstrual cycle tracking - what is it and how can you do it?46:31	How can tracking help?47:26	What diet can help symptoms?49:31	How does the menstrual cycle affect the microbiome?52:07	How can intermittent fasting affect the menstrual cycle?54:59	Summary58:00	Goodbyes58:11	OutroMentioned in today’s episode:The Effects of Menstrual Cycle Phase on Exercise Performance in Eumenorrheic Women <a href="https://pubmed.ncbi.nlm.nih.gov/32661839/" rel="noopener noreferrer nofollow" target="_blank">https://pubmed.ncbi.nlm.nih.gov/32661839/</a>Hazel’s book is available to buy <a href="https://www.amazon.co.uk/Female-Factor-Making-womens-health/dp/1529382866" rel="noopener noreferrer nofollow" target="_blank">here</a>Follow Hazel:<a href="https://www.youtube.com/redirect?event=video_description&amp;redir_token=QUFFLUhqa2VxVlFDYnp3dzl3cVY5NGtCTG12Ql9iZERGQXxBQ3Jtc0ttYm1xQzQ5UGotTmlGOUpiN0gya254a1lNaE1qOHRfNDU4bk55S3dWWENIWXZTdzlsRkxyeWpTSFJXcFg4dGJHOERQZUpuRlF6TmR5amJZMUR2QW5UanVxbDdrWEpMV29YOFZxVG44MHhXYy1scHFtYw&amp;q=https%3A%2F%2Ftwitter.com%2Fsaraheeberry&amp;v=N83s8pz3_zw" rel="noopener noreferrer nofollow" target="_blank"> </a><a href="https://twitter.com/Thefoodmedic" rel="noopener noreferrer nofollow" target="_blank">https://twitter.com/Thefoodmedic</a>Follow ZOE on Instagram: <a href="https://www.instagram.com/zoe/" rel="noopener noreferrer nofollow" target="_blank">https://www.instagram.com/zoe/</a>Episode transcripts are available <a href="https://joinzoe.com/learn/category/nutrition/podcast" rel="noopener noreferrer nofollow" target="_blank">here</a>.Is there a nutrition topic you’d like us to cover? <a href="https://fascinateproductions.co.uk/contact/" rel="noopener noreferrer nofollow" target="_blank">Get in touch</a> and we’ll do our best to cover it.

The menstrual cycle decoded: Lifestyle tips to ease your symptoms, with Hazel Wallace

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

Irritable bowel syndrome (IBS) is a lot more common than you might think. In fact, it affects 1 in 10 people globally. Yet there are still a lot of questions about why it occurs and how best to treat it. Could new research connecting gut health to mental health help us unravel its mysteries?In today’s short episode of ZOE Science &amp; Nutrition, Jonathan and Dr. Will ask: What exactly is IBS, and how does it connect to our brains? Follow ZOE on Instagram: https://www.instagram.com/zoe/Get science-based nutrition advice straight to your inbox: https://bit.ly/44xRywMIf you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program.Referenced in today’s episode:FODMAP Diet: What you need to know from Johns Hopkins MedicineLarge-scale genetic study reveals new clues for the shared origins of irritable bowel syndrome and mental health disorder from the University of CambridgeIrritable bowel syndrome: A chronic sequelae of acute gastroenteritis from GastroenterologyWilliam Olser: Biographical overview from the National Library Of Medicine  IBS: What you need to know from the National Center For Complementary and Integrative HealthIrritable bowel syndrome (IBS) overview from Johns Hopkins MedicineEpisode transcripts are available here.Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com and we’ll do our best to cover it.

Irritable bowel syndrome (IBS) is a lot more common than you might think. In fact, it affects 1 in 10 people globally. Yet there are still a lot of questions about why it occurs and how best to treat it. Could new research connecting gut health to mental health help us unravel its mysteries?In today’s short episode of ZOE Science &amp; Nutrition, Jonathan and Dr. Will ask: What exactly is IBS, and how does it connect to our brains? Follow ZOE on Instagram: <a href="https://www.instagram.com/zoe/" rel="noopener noreferrer nofollow" target="_blank">https://www.instagram.com/zoe/</a>Get science-based nutrition advice straight to your inbox: <a href="https://bit.ly/44xRywM" rel="noopener noreferrer nofollow" target="_blank">https://bit.ly/44xRywM</a>If you want to uncover the right foods for your body, head to <a href="https://my.captivate.fm/joinzoe.com/podcast" rel="noopener noreferrer nofollow" target="_blank">joinzoe.com/podcast</a> and get 10% off your personalised nutrition program. Referenced in today’s episode:<ul><li><a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/fodmap-diet-what-you-need-to-know" rel="noopener noreferrer nofollow" target="_blank">FODMAP Diet: What you need to know</a> from Johns Hopkins Medicine</li><li><a href="https://www.cam.ac.uk/research/news/large-scale-genetic-study-reveals-new-clues-for-the-shared-origins-of-irritable-bowel-syndrome-and" rel="noopener noreferrer nofollow" target="_blank">Large-scale genetic study reveals new clues for the shared origins of irritable bowel syndrome and mental health disorder</a> from the University of Cambridge</li><li><a href="https://www.gastrojournal.org/article/S0016-5085(06)02576-5/fulltext" rel="noopener noreferrer nofollow" target="_blank">Irritable bowel syndrome: A chronic sequelae of acute gastroenteritis</a> from Gastroenterology</li><li><a href="https://profiles.nlm.nih.gov/spotlight/gf/feature/biographical-overview" rel="noopener noreferrer nofollow" target="_blank">William Olser: Biographical overview</a> from the National Library Of Medicine  </li><li><a href="https://www.nccih.nih.gov/health/irritable-bowel-syndrome-what-you-need-to-know" rel="noopener noreferrer nofollow" target="_blank">IBS: What you need to know</a> from the National Center For Complementary and Integrative Health</li><li><a href="https://www.hopkinsmedicine.org/health/conditions-and-diseases/irritable-bowel-syndrome-ibs" rel="noopener noreferrer nofollow" target="_blank">Irritable bowel syndrome (IBS) overview</a> from Johns Hopkins Medicine</li></ul>Episode transcripts are available <a href="https://joinzoe.com/learn/category/podcasts" rel="noopener noreferrer nofollow" target="_blank">here</a>.Is there a nutrition topic you’d like us to explore? Email us at <a href="mailto:podcast@joinzoe.com" rel="noopener noreferrer">podcast@joinzoe.com</a> and we’ll do our best to cover it.

Conquer IBS: 3 steps to healthier digestion

As we age, our bodies undergo numerous changes, including a decline in muscle mass and cognitive function. For many of us, exercise and diet play crucial roles in maintaining our health and well-being. But how can the protein we eat affect our abilities to exercise and stay healthy as we age?It can be difficult to separate fact from fiction when it comes to the effects of protein. How much do we need? Is it better to eat protein before or after exercise? And what roles do protein and exercise play in brain function?In today’s episode, Jonathan is joined by Prof. Ben Wall, an expert in nutritional physiology at the University of Exeter. Together, they unpack the latest scientific research on the connection between protein consumption and exercise.Prof. Ben Wall shares his insights into the optimal amount and timing of protein intake for building and maintaining muscle mass, as well as the potential impact of exercise on cognitive function and brain health into later life. Get science-based nutrition advice straight to your inbox: https://bit.ly/44xRywMIf you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program.Timecodes:00:12	Introduction28:21	Quick Fire Questions02:54	Do we need to eat proteins right after exercise?03:34	What is protein?04:45	Why should we care about exercise?05:36	How does exercise help with healthspan?07:41	What are the benefits of exercise?07:57	Does exercise improve brain function?11:23	Where do our muscles come into this conversation?12:09	What constitutes an unhealthy muscle?13:00	What's the difference between a healthy and unhealthy muscle?14:18	How does protein fit into the idea of healthy muscles?16:03	What about the concept of breaking muscle. Is it good for us?18:13	Do we need more protein to help build muscle?20:07	What is the anabolic window and Is it a myth?21:54	Is it fine to listen to our hunger pangs post exercise?23:01	How does protein impact menopause and bone health?25:04	Is there a maximum amount of protein our bodies can absorb?28:14	What is the right amount of protein to eat?30:02	What is an 'adaptive response' to exercise?31:17	How much higher RDA do we need if we are exercising?33:31	Are we already eating enough protein?35:51	Why does muscle mass change as we age?36:18	Do we put on weight when we age?36:59	How do our bodies respond to protein as we age?41:38	How to balance protein and exercise42:33	Where should we get our protein from?46:43	Plant vs animal based protein products51:26	Summary55:12	Goodbyes55:27	OutroMentioned in today’s episode: Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men: https://pubmed.ncbi.nlm.nih.gov/19056590/Anabolic signaling deficits underlie amino acid resistance of wasting, aging muscle: https://pubmed.ncbi.nlm.nih.gov/15596483/Food for our future: The nutritional science behind the sustainable fungal protein — mycoprotein: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10131050/Follow Ben on Twitter : https://twitter.com/benjamintwallFollow ZOE on Instagram: https://www.instagram.com/zoe/Have an idea for a podcast? Contact Fascinate Productions to bring it to life.Episode transcripts are available here.

As we age, our bodies undergo numerous changes, including a decline in muscle mass and cognitive function. For many of us, exercise and diet play crucial roles in maintaining our health and well-being. But how can the protein we eat affect our abilities to exercise and stay healthy as we age?It can be difficult to separate fact from fiction when it comes to the effects of protein. How much do we need? Is it better to eat protein before or after exercise? And what roles do protein and exercise play in brain function?In today’s episode, Jonathan is joined by Prof. Ben Wall, an expert in nutritional physiology at the University of Exeter. Together, they unpack the latest scientific research on the connection between protein consumption and exercise.<ul><li><a href="https://sshs.exeter.ac.uk/staff/profile/index.php?web_id=Benjamin_Wall" rel="noopener noreferrer nofollow" target="_blank">Prof. Ben Wall</a> shares his insights into the optimal amount and timing of protein intake for building and maintaining muscle mass, as well as the potential impact of exercise on cognitive function and brain health into later life. </li></ul>Get science-based nutrition advice straight to your inbox: <a href="https://bit.ly/44xRywM" rel="noopener noreferrer nofollow" target="_blank">https://bit.ly/44xRywM</a>If you want to uncover the right foods for your body, head to <a href="https://my.captivate.fm/joinzoe.com/podcast" rel="noopener noreferrer nofollow" target="_blank">joinzoe.com/podcast</a> and get 10% off your personalised nutrition program. Timecodes:00:12	Introduction28:21	Quick Fire Questions02:54	Do we need to eat proteins right after exercise?03:34	What is protein?04:45	Why should we care about exercise?05:36	How does exercise help with healthspan?07:41	What are the benefits of exercise?07:57	Does exercise improve brain function?11:23	Where do our muscles come into this conversation?12:09	What constitutes an unhealthy muscle?13:00	What's the difference between a healthy and unhealthy muscle?14:18	How does protein fit into the idea of healthy muscles?16:03	What about the concept of breaking muscle. Is it good for us?18:13	Do we need more protein to help build muscle?20:07	What is the anabolic window and Is it a myth?21:54	Is it fine to listen to our hunger pangs post exercise?23:01	How does protein impact menopause and bone health?25:04	Is there a maximum amount of protein our bodies can absorb?28:14	What is the right amount of protein to eat?30:02	What is an 'adaptive response' to exercise?31:17	How much higher RDA do we need if we are exercising?33:31	Are we already eating enough protein?35:51	Why does muscle mass change as we age?36:18	Do we put on weight when we age?36:59	How do our bodies respond to protein as we age?41:38	How to balance protein and exercise42:33	Where should we get our protein from?46:43	Plant vs animal based protein products51:26	Summary55:12	Goodbyes55:27	OutroMentioned in today’s episode: Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men: <a href="https://pubmed.ncbi.nlm.nih.gov/19056590/" rel="noopener noreferrer nofollow" target="_blank">https://pubmed.ncbi.nlm.nih.gov/19056590/</a>Anabolic signaling deficits underlie amino acid resistance of wasting, aging muscle: <a href="https://pubmed.ncbi.nlm.nih.gov/15596483/" rel="noopener noreferrer nofollow" target="_blank">https://pubmed.ncbi.nlm.nih.gov/15596483/</a>Food for our future: The nutritional science behind the sustainable fungal protein — mycoprotein: <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10131050/" rel="noopener noreferrer nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10131050/</a>Follow Ben on Twitter :<a href="https://www.youtube.com/redirect?event=video_description&amp;redir_token=QUFFLUhqa2VxVlFDYnp3dzl3cVY5NGtCTG12Ql9iZERGQXxBQ3Jtc0ttYm1xQzQ5UGotTmlGOUpiN0gya254a1lNaE1qOHRfNDU4bk55S3dWWENIWXZTdzlsRkxyeWpTSFJXcFg4dGJHOERQZUpuRlF6TmR5amJZMUR2QW5UanVxbDdrWEpMV29YOFZxVG44MHhXYy1scHFtYw&amp;q=https%3A%2F%2Ftwitter.com%2Fsaraheeberry&amp;v=N83s8pz3_zw" rel="noopener noreferrer nofollow" target="_blank"> </a><a href="https://twitter.com/benjamintwall" rel="noopener noreferrer nofollow" target="_blank">https://twitter.com/benjamintwall</a>Follow ZOE on Instagram: <a href="https://www.instagram.com/zoe/" rel="noopener noreferrer nofollow" target="_blank">https://www.instagram.com/zoe/</a>Have an idea for a podcast? Contact <a href="https://fascinateproductions.co.uk/contact/" rel="noopener noreferrer nofollow" target="_blank">Fascinate Productions</a> to bring it to life.Episode transcripts are available <a href="https://joinzoe.com/learn/category/nutrition/podcast" rel="noopener noreferrer nofollow" target="_blank">here</a>.

Protein & exercise: The secrets of healthy aging?

We’ve probably all been reprimanded for eating too fast at the dinner table or suffered the dreaded “itis” from eating way too much food at a family gathering. Our society and the systems we’ve developed to feed it have ballooned to such a point that they easily override our natural bodily systems that tell us when we’ve had enough to eat. When nearly 50% of the United States population is projected to have obesity by 2030, can something as simple as changing the speed with which we eat really be an effective tool for weight loss and sustaining a healthy body?In today’s short episode of ZOE Science &amp; Nutrition, Jonathan and Sarah ask:  What is eating rate and does it have any impact on our health?Studies referenced in the episode:Does Eating Fast Make You Gain More Weight?Eating slowly increases the postprandial response of the anorexigenic gut hormones, peptide YY and glucagon-like peptide-1 Association between eating rate and obesity: a systematic review and meta-analysis Eating too fast may lead to weight gain, heart disease Is eating too quickly bad for your health? How Important Is Eating Rate in the Physiological Response to Food Intake, Control of Body Weight, and Glycemia? A systematic review and meta-analysis examining the effect of eating rate on energy intake and hunger Effects of eating rate and eating topography on meal size and satiety The effect of eating rate on satiety in healthy and overweight people – A pilot study Association between Self-Reported Eating Rate, Energy Intake, and Cardiovascular Risk Factors in a Multi-Ethnic Asian Population Association between Self-Reported Eating Rate, Energy Intake, and Cardiovascular Risk Factors in a Multi-Ethnic Asian PopulationControl of overweight and obesity in childhood through education in meal time habits. The ‘good manners for a healthy future’ programme*Eating slowly led to decreases in energy intake within meals in healthy womenGet science-based nutrition advice straight to your inbox: https://bit.ly/44xRywMIf you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program.Episode transcripts are available here.Is there a nutrition topic you’d like us to cover? Email us at podcast@joinzoe.com and we’ll do our best to cover it. 

We’ve probably all been reprimanded for eating too fast at the dinner table or suffered the dreaded “itis” from eating way too much food at a family gathering. Our society and the systems we’ve developed to feed it have ballooned to such a point that they easily override our natural bodily systems that tell us when we’ve had enough to eat. When nearly 50% of the United States population is projected to have obesity by 2030, can something as simple as changing the speed with which we eat really be an effective tool for weight loss and sustaining a healthy body?In today’s short episode of ZOE Science &amp; Nutrition, Jonathan and Sarah ask:  What is eating rate and does it have any impact on our health?Studies referenced in the episode:<ul><li><a href="https://www.healthline.com/nutrition/eating-fast-causes-weight-gain" rel="noopener noreferrer nofollow" target="_blank">Does Eating Fast Make You Gain More Weight?</a></li><li><a href="https://pubmed.ncbi.nlm.nih.gov/19875483/" rel="noopener noreferrer nofollow" target="_blank">Eating slowly increases the postprandial response of the anorexigenic gut hormones, peptide YY and glucagon-like peptide-1</a> </li><li><a href="https://pubmed.ncbi.nlm.nih.gov/26100137/" rel="noopener noreferrer nofollow" target="_blank">Association between eating rate and obesity: a systematic review and meta-analysis</a> </li><li><a href="https://www.medicalnewstoday.com/articles/320056" rel="noopener noreferrer nofollow" target="_blank">Eating too fast may lead to weight gain, heart disease</a> </li><li><a href="https://www.theguardian.com/lifeandstyle/2017/nov/20/is-eating-food-too-quickly-bad-for-health" rel="noopener noreferrer nofollow" target="_blank">Is eating too quickly bad for your health?</a> </li><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7353031/" rel="noopener noreferrer nofollow" target="_blank">How Important Is Eating Rate in the Physiological Response to Food Intake, Control of Body Weight, and Glycemia?</a> </li><li><a href="https://pubmed.ncbi.nlm.nih.gov/24847856/" rel="noopener noreferrer nofollow" target="_blank">A systematic review and meta-analysis examining the effect of eating rate on energy intake and hunger</a> </li><li><a href="http://www.bristol.ac.uk/psychology/research/brain/nbu/currentprojects/bbsrclink.html" rel="noopener noreferrer nofollow" target="_blank">Effects of eating rate and eating topography on meal size and satiety</a> </li><li><a href="https://clinicalnutritionespen.com/article/S2212-8263(14)00012-8/fulltext" rel="noopener noreferrer nofollow" target="_blank">The effect of eating rate on satiety in healthy and overweight people – A pilot study</a> </li><li><a href="https://www.mdpi.com/2072-6643/12/4/1080" rel="noopener noreferrer nofollow" target="_blank">Association between Self-Reported Eating Rate, Energy Intake, and Cardiovascular Risk Factors in a Multi-Ethnic Asian Population</a> </li><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230501/" rel="noopener noreferrer nofollow" target="_blank">Association between Self-Reported Eating Rate, Energy Intake, and Cardiovascular Risk Factors in a Multi-Ethnic Asian Population</a></li><li><a href="https://onlinelibrary.wiley.com/doi/10.1111/ijpo.12091" rel="noopener noreferrer nofollow" target="_blank">Control of overweight and obesity in childhood through education in meal time habits. The ‘good manners for a healthy future’ programme*</a></li><li><a href="https://pubmed.ncbi.nlm.nih.gov/18589027/" rel="noopener noreferrer nofollow" target="_blank">Eating slowly led to decreases in energy intake within meals in healthy women</a></li></ul>Get science-based nutrition advice straight to your inbox: <a href="https://bit.ly/44xRywM" rel="noopener noreferrer nofollow" target="_blank">https://bit.ly/44xRywM</a>If you want to uncover the right foods for your body, head to <a href="https://my.captivate.fm/joinzoe.com/podcast" rel="noopener noreferrer nofollow" target="_blank">joinzoe.com/podcast</a> and get 10% off your personalised nutrition program. Episode transcripts are available <a href="https://joinzoe.com/learn/category/nutrition/podcast" rel="noopener noreferrer nofollow" target="_blank">here</a>.Is there a nutrition topic you’d like us to cover? Email us at <a href="mailto:podcast@joinzoe.com" rel="noopener noreferrer">podcast@joinzoe.com</a> and we’ll do our best to cover it.

The surprising health impact of eating too fast

Menopause is a time of significant hormonal changes which can lead to a range of symptoms that can severely impact quality of life for many women. So, a drug that promises to reduce these symptoms is incredibly welcome, but it has been steeped in controversy.HRT (Hormone replacement therapy) has been widely debated, with conflicting information about its effectiveness, with some suggesting HRT is outright dangerous. In fact, a massive study twenty years ago linked it to an increased risk of breast cancer.  As a result, the numbers of women taking HRT plummeted. So should HRT be avoided at all costs? In today’s episode, Jonathan is joined by the author of that very study and esteemed Professor JoAnn Manson, alongside Dr. Sarah Berry to explore the science behind HRT.Professor JoAnn Manson is a professor of epidemiology at the Harvard School of Public Health and one of the world's most experts on HRT and menopause having run multiple enormous studies to uncover the effects of hormone replacement therapy on women’s health.With the help of ZOE regular Dr. Sarah Berry, they delve into the science behind HRT, empowering listeners to make informed decisions about treatment for symptoms of the menopause.Get science-based nutrition advice straight to your inbox: https://bit.ly/44xRywMIf you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program.Timecodes:00:00	Introduction00:12	Jonathan's introduction01:33	Quick Fire Questions03:27	What is the menopause?04:10	What is the perimenopause?05:46	What is the state of the current conversation on the menopause?07:13	Should women seek help about the menopause?07:58	Why do some women have symptoms and others not?09:15	Yougov and ZOE study results on the menopause11:35	Why is the menopause getting more attention now?13:39	Should we be taking these symptoms seriously?17:10	What else can be done asides from HRT?18:49	Studies on the relationship between diet and menopause symptoms19:35	What can help alleviate symptoms?21:23	Are there any specific foods that can help improve symptoms?23:37	Are menopause specific supplements effective?24:50	How does HRT work?26:26	Is HRT just oestrogen?30:59	Does testosterone have a use for menopause?31:58	What is the controversy behind HRT?35:56	What's the latest advice and health risks?38:11	When should you stop hormone therapy?40:43	Do symptoms persist when you come off of hormone therapy?42:00	How long does HRT take to start working?43:07	How does HRT affect weight management?45:15	Summary48:04	Goodbyes48:25	OutroCheck the trials mentioned in today’s episode: MsFlash: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4731298/ZOE Menopause Study: https://joinzoe.com/learn/menopause-metabolism-studyPEPI Trial: https://pubmed.ncbi.nlm.nih.gov/7807658/Follow Sarah: https://twitter.com/saraheeberryFollow ZOE on Instagram: https://www.instagram.com/zoe/Episode transcripts are available here.Is there a nutrition topic you’d like us to cover? Get in touch and we’ll do our best to cover it. 

Menopause is a time of significant hormonal changes which can lead to a range of symptoms that can severely impact quality of life for many women. So, a drug that promises to reduce these symptoms is incredibly welcome, but it has been steeped in controversy.HRT (Hormone replacement therapy) has been widely debated, with conflicting information about its effectiveness, with some suggesting HRT is outright dangerous. In fact, a massive study twenty years ago linked it to an increased risk of breast cancer.  As a result, the numbers of women taking HRT plummeted. So should HRT be avoided at all costs? In today’s episode, Jonathan is joined by the author of that very study and esteemed Professor JoAnn Manson, alongside Dr. Sarah Berry to explore the science behind HRT.<ul><li><a href="https://www.hsph.harvard.edu/joann-manson/" rel="noopener noreferrer nofollow" target="_blank">Professor JoAnn Manson</a> is a professor of epidemiology at the Harvard School of Public Health and one of the world's most experts on HRT and menopause having run multiple enormous studies to uncover the effects of hormone replacement therapy on women’s health.</li></ul>With the help of ZOE regular Dr. Sarah Berry, they delve into the science behind HRT, empowering listeners to make informed decisions about treatment for symptoms of the menopause.Get science-based nutrition advice straight to your inbox: <a href="https://bit.ly/44xRywM" rel="noopener noreferrer nofollow" target="_blank">https://bit.ly/44xRywM</a>If you want to uncover the right foods for your body, head to <a href="https://my.captivate.fm/joinzoe.com/podcast" rel="noopener noreferrer nofollow" target="_blank">joinzoe.com/podcast</a> and get 10% off your personalised nutrition program. Timecodes:00:00	Introduction00:12	Jonathan's introduction01:33	Quick Fire Questions03:27	What is the menopause?04:10	What is the perimenopause?05:46	What is the state of the current conversation on the menopause?07:13	Should women seek help about the menopause?07:58	Why do some women have symptoms and others not?09:15	Yougov and ZOE study results on the menopause11:35	Why is the menopause getting more attention now?13:39	Should we be taking these symptoms seriously?17:10	What else can be done asides from HRT?18:49	Studies on the relationship between diet and menopause symptoms19:35	What can help alleviate symptoms?21:23	Are there any specific foods that can help improve symptoms?23:37	Are menopause specific supplements effective?24:50	How does HRT work?26:26	Is HRT just oestrogen?30:59	Does testosterone have a use for menopause?31:58	What is the controversy behind HRT?35:56	What's the latest advice and health risks?38:11	When should you stop hormone therapy?40:43	Do symptoms persist when you come off of hormone therapy?42:00	How long does HRT take to start working?43:07	How does HRT affect weight management?45:15	Summary48:04	Goodbyes48:25	OutroCheck the trials mentioned in today’s episode: MsFlash: <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4731298/" rel="noopener noreferrer nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4731298/</a>ZOE Menopause Study: <a href="https://joinzoe.com/learn/menopause-metabolism-study" rel="noopener noreferrer nofollow" target="_blank">https://joinzoe.com/learn/menopause-metabolism-study</a>PEPI Trial: <a href="https://pubmed.ncbi.nlm.nih.gov/7807658/" rel="noopener noreferrer nofollow" target="_blank">https://pubmed.ncbi.nlm.nih.gov/7807658/</a>Follow Sarah:<a href="https://www.youtube.com/redirect?event=video_description&amp;redir_token=QUFFLUhqa2VxVlFDYnp3dzl3cVY5NGtCTG12Ql9iZERGQXxBQ3Jtc0ttYm1xQzQ5UGotTmlGOUpiN0gya254a1lNaE1qOHRfNDU4bk55S3dWWENIWXZTdzlsRkxyeWpTSFJXcFg4dGJHOERQZUpuRlF6TmR5amJZMUR2QW5UanVxbDdrWEpMV29YOFZxVG44MHhXYy1scHFtYw&amp;q=https%3A%2F%2Ftwitter.com%2Fsaraheeberry&amp;v=N83s8pz3_zw" rel="noopener noreferrer nofollow" target="_blank"> https://twitter.com/saraheeberry</a>Follow ZOE on Instagram: <a href="https://www.instagram.com/zoe/" rel="noopener noreferrer nofollow" target="_blank">https://www.instagram.com/zoe/</a>Episode transcripts are available <a href="https://joinzoe.com/learn/category/nutrition/podcast" rel="noopener noreferrer nofollow" target="_blank">here</a>.Is there a nutrition topic you’d like us to cover? <a href="https://fascinateproductions.co.uk/contact/" rel="noopener noreferrer nofollow" target="_blank">Get in touch</a> and we’ll do our best to cover it.

HRT for menopause: is it safe?

“Omega 3s,” - we’ve all seen the name Omega 3s advertised on labels from nuts to seeds and even eggs! But are these fats healthy for us, or is this just another food myth?In today’s short episode of ZOE Science &amp; Nutrition, Jonathan and Sarah ask: Is fish oil and omega 3 intake essential or is this just another food myth?Follow ZOE on Instagram: https://www.instagram.com/zoe/Get science-based nutrition advice straight to your inbox: https://bit.ly/44xRywMIf you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program.Studies referenced in the episode:High-fat meals rich in EPA plus DHA compared with DHA only have differential effects on postprandial lipemia and plasma 8-isoprostane F2α concentrations relative to a control high–oleic acid meal: a randomized controlled trialIntake of fish and marine n-3 polyunsaturated fatty acids and risk of cardiovascular disease mortality: A meta-analysis of prospective cohort studiesOmega-3 fatty acids for the primary and secondary prevention of cardiovascular diseaseThe 3 most Important Types of Omega-3 Fatty AcidsREDUCE-IT EPA trial shows association between higher EPA levels, reduced CV events Dietary supplementation with n-3 polyunsaturated fatty acids and vitamin E after myocardial infarction: Results of the GISSI-Prevenzione trialOmega-3 Fatty Acids for the Management of Hypertriglyceridemia: A Science Advisory From the American Heart AssociationEpisode transcripts are available here.Is there a nutrition topic you’d like us to cover? Email us at podcast@joinzoe.com and we’ll do our best to cover it. 

“Omega 3s,” - we’ve all seen the name Omega 3s advertised on labels from nuts to seeds and even eggs! But are these fats healthy for us, or is this just another food myth?In today’s short episode of ZOE Science &amp; Nutrition, Jonathan and Sarah ask: Is fish oil and omega 3 intake essential or is this just another food myth?Follow ZOE on Instagram: <a href="https://www.instagram.com/zoe/" rel="nofollow" target="_blank">https://www.instagram.com/zoe/</a>Get science-based nutrition advice straight to your inbox: <a href="https://bit.ly/44xRywM" rel="noopener noreferrer nofollow" target="_blank">https://bit.ly/44xRywM</a>If you want to uncover the right foods for your body, head to <a href="https://my.captivate.fm/joinzoe.com/podcast" rel="noopener noreferrer nofollow" target="_blank">joinzoe.com/podcast</a> and get 10% off your personalised nutrition program. Studies referenced in the episode:<ul><li><a href="https://academic.oup.com/ajcn/article/100/4/1019/4576434" rel="noopener noreferrer nofollow" target="_blank">High-fat meals rich in EPA plus DHA compared with DHA only have differential effects on postprandial lipemia and plasma 8-isoprostane F2α concentrations relative to a control high–oleic acid meal: a randomized controlled trial</a></li><li><a href="https://pubmed.ncbi.nlm.nih.gov/34371852/" rel="noopener noreferrer nofollow" target="_blank">Intake of fish and marine n-3 polyunsaturated fatty acids and risk of cardiovascular disease mortality: A meta-analysis of prospective cohort studies</a></li><li><a href="https://pubmed.ncbi.nlm.nih.gov/30019766/#:~:text=Moderate%2D%20and%20high%2Dquality%20evidence,with%20higher%20risk%20of%20bias." rel="noopener noreferrer nofollow" target="_blank">Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease</a></li><li><a href="https://www.healthline.com/nutrition/3-types-of-omega-3#:~:text=ALA%2C%20the%20most%20common%20omega,5%20%2C%206%20%2C%2022%20)." rel="noopener noreferrer nofollow" target="_blank">The 3 most Important Types of Omega-3 Fatty Acids</a></li><li><a href="https://www.acc.org/latest-in-cardiology/articles/2020/03/24/16/41/mon-1045-eicosapentaenoic-acid-levels-in-reduce-it-acc-2020" rel="noopener noreferrer nofollow" target="_blank">REDUCE-IT EPA trial shows association between higher EPA levels, reduced CV events</a> </li><li><a href="https://pubmed.ncbi.nlm.nih.gov/10465168/" rel="noopener noreferrer nofollow" target="_blank">Dietary supplementation with n-3 polyunsaturated fatty acids and vitamin E after myocardial infarction: Results of the GISSI-Prevenzione trial</a></li><li><a href="https://www.ahajournals.org/doi/full/10.1161/CIR.0000000000000709" rel="noopener noreferrer nofollow" target="_blank">Omega-3 Fatty Acids for the Management of Hypertriglyceridemia: A Science Advisory From the American Heart Association</a></li></ul>Episode transcripts are available <a href="https://joinzoe.com/learn/category/nutrition/podcast" rel="noopener noreferrer nofollow" target="_blank">here</a>.Is there a nutrition topic you’d like us to cover? Email us at <a href="mailto:podcast@joinzoe.com" rel="noopener noreferrer">podcast@joinzoe.com</a> and we’ll do our best to cover it.

Omega-3 supplements: why you're (probably) wasting your money

Ultra-processed foods have become ubiquitous in modern diets. Many of us eat them regularly without understanding their potential impacts on our health. From hidden additives to addictive properties, these highly processed foods can pose risks. Navigating the complex world of ultra-processing can be challenging, and many people struggle to understand what to avoid, how to break unhealthy habits, and make positive changes to their health.In today’s episode, Jonathan is joined by a special guest, Dr. Chris van Tulleken, to explore the science behind ultra-processed food.Dr. Chris van Tulleken is an infectious diseases doctor at University College Hospital, in London, and one of the BBC’s leading science presenters. Chris shares the groundbreaking research from his own lived experiments, including the now famous study with his twin brother Xand. His book Ultra-Processed People is out now.Jonathan and Chris are joined by ZOE regular Tim Spector. Drawing from their combined expertise, our guests provide practical tips and advice, empowering listeners to make informed choices and take control of their diets.Get science-based nutrition advice straight to your inbox: https://bit.ly/44xRywMIf you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program.Timecodes:00:31	Introduction02:14	Quick Fire Questions05:25	Start of Chris's journey in nutrition06:47	Discordant twins - How can twin studies help us?08:51	What part do genetics play in our differences in health?12:52	What were the potential consequences of weight gain?15:20	What is ultra processed food (UPF)?16:54	What's the difference between processed and ultra processed food?18:52	Is ultra processing purely about profit?21:13	Examples of ultra processed foods (UPF)23:13	ZOE UPF survey - How much does the ZOE community eat?25:28	Are the products that say they're healthy lying to us?26:12	Are certain ingredients hidden by UPF?27:44	Is low fat yoghurt that good for us?30:39	Is UPF just junk food?32:56	Kevin Hall’s UPF study34:19	What makes UPF addictive?36:34	Chris' ultra processed food experiment39:12	Could food manufacturers make healthier UPF?41:23	How do we solve the issue of UPF as a society?45:26	Practical advice for cutting down on UPF51:37	Summary55:15	Goodbyes55:27	OutroFollow Chris on Twitter: https://twitter.com/DoctorChrisVTFollow ZOE on Instagram: https://www.instagram.com/zoe/Episode transcripts are available here.Is there a nutrition topic you’d like us to cover? Get in touch and we’ll do our best to cover it. 

Ultra-processed foods have become ubiquitous in modern diets. Many of us eat them regularly without understanding their potential impacts on our health. From hidden additives to addictive properties, these highly processed foods can pose risks. Navigating the complex world of ultra-processing can be challenging, and many people struggle to understand what to avoid, how to break unhealthy habits, and make positive changes to their health.In today’s episode, Jonathan is joined by a special guest, Dr. Chris van Tulleken, to explore the science behind ultra-processed food.<ul><li><a href="https://www.miradormanagement.co.uk/chris-van-tulleken/" rel="noopener noreferrer nofollow" target="_blank">Dr. Chris van Tulleken</a> is an infectious diseases doctor at University College Hospital, in London, and one of the BBC’s leading science presenters. </li></ul>Chris shares the groundbreaking research from his own lived experiments, including the now famous study with his twin brother Xand. His book <a href="https://www.amazon.co.uk/Ultra-Processed-People-Stuff-That-Isnt/dp/1529900050" rel="noopener noreferrer nofollow" target="_blank">Ultra-Processed People </a>is out now.Jonathan and Chris are joined by ZOE regular Tim Spector. Drawing from their combined expertise, our guests provide practical tips and advice, empowering listeners to make informed choices and take control of their diets.Get science-based nutrition advice straight to your inbox: <a href="https://bit.ly/44xRywM" rel="noopener noreferrer nofollow" target="_blank">https://bit.ly/44xRywM</a>If you want to uncover the right foods for your body, head to <a href="https://my.captivate.fm/joinzoe.com/podcast" rel="noopener noreferrer nofollow" target="_blank">joinzoe.com/podcast</a> and get 10% off your personalised nutrition program. Timecodes:00:31	Introduction02:14	Quick Fire Questions05:25	Start of Chris's journey in nutrition06:47	Discordant twins - How can twin studies help us?08:51	What part do genetics play in our differences in health?12:52	What were the potential consequences of weight gain?15:20	What is ultra processed food (UPF)?16:54	What's the difference between processed and ultra processed food?18:52	Is ultra processing purely about profit?21:13	Examples of ultra processed foods (UPF)23:13	ZOE UPF survey - How much does the ZOE community eat?25:28	Are the products that say they're healthy lying to us?26:12	Are certain ingredients hidden by UPF?27:44	Is low fat yoghurt that good for us?30:39	Is UPF just junk food?32:56	Kevin Hall’s UPF study34:19	What makes UPF addictive?36:34	Chris' ultra processed food experiment39:12	Could food manufacturers make healthier UPF?41:23	How do we solve the issue of UPF as a society?45:26	Practical advice for cutting down on UPF51:37	Summary55:15	Goodbyes55:27	OutroFollow Chris on Twitter: <a href="https://twitter.com/DoctorChrisVT" rel="noopener noreferrer nofollow" target="_blank">https://twitter.com/DoctorChrisVT</a>Follow ZOE on Instagram: <a href="https://www.instagram.com/zoe/" rel="noopener noreferrer nofollow" target="_blank">https://www.instagram.com/zoe/</a>Episode transcripts are available <a href="https://joinzoe.com/learn/category/nutrition/podcast" rel="noopener noreferrer nofollow" target="_blank">here</a>.Is there a nutrition topic you’d like us to cover? <a href="https://fascinateproductions.co.uk/contact/" rel="noopener noreferrer nofollow" target="_blank">Get in touch</a> and we’ll do our best to cover it.

How ultra-processed foods wreak havoc on your body

In today’s short episode of ZOE Science &amp; Nutrition, Jonathan and Sarah ask: If nuts are so full of fat, can they really be good for us?There is no shortage of variety when it comes to the mighty (yet humble) nut and the ways we consume them. Dried, chopped, made into butter or roasted (over an open fire, anyone?) these little guys provide the nutrients our brains and bodies need in surprisingly high quantities. From industrially farmed to indigenously hand-harvested, the story of these nuts is, well…nuts!In today’s short episode of ZOE Science &amp; Nutrition, Jonathan and Sarah ask: If nuts are so full of fat, can they really be good for us?Follow ZOE on Instagram: https://www.instagram.com/zoe/Get science-based nutrition advice straight to your inbox: https://bit.ly/44xRywMIf you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program.Studies referenced in the episode:Red-rumped agouti8 Health Benefits of NutsAre nuts good for you?Avoiding nuts and seeds for better gut health? You shouldn’tNuts and their Effect on Gut Microbiota, Gut Function and Symptoms in Adults: A Systematic Review and Meta-Analysis of Randomised Controlled TrialsAre fatty nuts a weighty concern? A systematic review and meta-analysis and dose–response meta-regression of prospective cohorts and randomized controlled trials Why are scientists so intrigued by the food matrix?Pecans acutely increase plasma postprandial antioxidant capacity and catechins and decrease LDL oxidation in humans The surprising nutritional benefits of nutsWalnut consumption and health outcomes with public health relevance—a systematic review of cohort studies and randomized controlled trials published from 2017 to present If Almonds Bring You Joy, Enjoy More For Fewer Calories Are nuts bad for you? Why the calorie counts for almonds don’t add upEpisode transcripts are available here.Is there a nutrition topic you’d like us to cover? Get in touch, and we’ll do our best to cover it. 

In today’s short episode of ZOE Science &amp; Nutrition, Jonathan and Sarah ask: If nuts are so full of fat, can they really be good for us?There is no shortage of variety when it comes to the mighty (yet humble) nut and the ways we consume them. Dried, chopped, made into butter or roasted (over an open fire, anyone?) these little guys provide the nutrients our brains and bodies need in surprisingly high quantities. From industrially farmed to indigenously hand-harvested, the story of these nuts is, well…nuts!In today’s short episode of ZOE Science &amp; Nutrition, Jonathan and Sarah ask: If nuts are so full of fat, can they really be good for us?Follow ZOE on Instagram: <a href="https://www.instagram.com/zoe/" rel="noopener noreferrer nofollow" target="_blank">https://www.instagram.com/zoe/</a>Get science-based nutrition advice straight to your inbox: <a href="https://bit.ly/44xRywM" rel="noopener noreferrer nofollow" target="_blank">https://bit.ly/44xRywM</a>If you want to uncover the right foods for your body, head to <a href="https://my.captivate.fm/joinzoe.com/podcast" rel="noopener noreferrer nofollow" target="_blank">joinzoe.com/podcast</a> and get 10% off your personalised nutrition program. Studies referenced in the episode:<ul><li><a href="https://nationalzoo.si.edu/animals/red-rumped-agouti#:~:text=Red%2Drumped%20agoutis%20make%20a,open%20a%20Brazil%20nut%20husk." rel="noopener noreferrer nofollow" target="_blank">Red-rumped agouti</a></li><li><a href="https://www.healthline.com/nutrition/8-benefits-of-nuts#TOC_TITLE_HDR_3" rel="noopener noreferrer nofollow" target="_blank">8 Health Benefits of Nuts</a></li><li><a href="https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/are-nuts-good-for-you" rel="noopener noreferrer nofollow" target="_blank">Are nuts good for you?</a></li><li><a href="https://www.health.harvard.edu/blog/avoiding-nuts-and-seeds-for-better-gut-health-you-shouldnt-2019090317593" rel="noopener noreferrer nofollow" target="_blank">Avoiding nuts and seeds for better gut health? You shouldn’t</a></li><li><a href="https://pubmed.ncbi.nlm.nih.gov/32781516/" rel="noopener noreferrer nofollow" target="_blank">Nuts and their Effect on Gut Microbiota, Gut Function and Symptoms in Adults: A Systematic Review and Meta-Analysis of Randomised Controlled Trials</a></li><li><a href="https://onlinelibrary.wiley.com/doi/10.1111/obr.13330" rel="noopener noreferrer nofollow" target="_blank">Are fatty nuts a weighty concern? A systematic review and meta-analysis and dose–response meta-regression of prospective cohorts and randomized controlled trials</a> </li><li><a href="https://www.bbc.co.uk/food/articles/food_matrix" rel="noopener noreferrer nofollow" target="_blank">Why are scientists so intrigued by the food matrix?</a></li><li><a href="https://pubmed.ncbi.nlm.nih.gov/21106921/" rel="noopener noreferrer nofollow" target="_blank">Pecans acutely increase plasma postprandial antioxidant capacity and catechins and decrease LDL oxidation in humans</a> </li><li><a href="https://www.wcrf-uk.org/our-blog/surprising-nutrition-benefits-of-nuts/" rel="noopener noreferrer nofollow" target="_blank">The surprising nutritional benefits of nuts</a></li><li><a href="https://academic.oup.com/nutritionreviews/article/81/1/26/6651942" rel="noopener noreferrer nofollow" target="_blank">Walnut consumption and health outcomes with public health relevance—a systematic review of cohort studies and randomized controlled trials published from 2017 to present</a> </li><li><a href="https://www.npr.org/sections/thesalt/2012/08/03/158083010/if-almonds-bring-you-joy-enjoy-more-for-fewer-calories" rel="noopener noreferrer nofollow" target="_blank">If Almonds Bring You Joy, Enjoy More For Fewer Calories</a> </li><li><a href="https://joinzoe.com/post/are-nuts-bad-for-you-why-the-calorie-counts-for-almonds-dont-add-up" rel="noopener noreferrer nofollow" target="_blank">Are nuts bad for you? Why the calorie counts for almonds don’t add up</a></li></ul>Episode transcripts are available <a href="https://joinzoe.com/learn/category/nutrition/podcast" rel="noopener noreferrer nofollow" target="_blank">here</a>.Is there a nutrition topic you’d like us to cover? <a href="https://fascinateproductions.co.uk/contact/" rel="noopener noreferrer nofollow" target="_blank">Get in touch</a>, and we’ll do our best to cover it.

Why eating nuts makes you healthier, according to science

Proteins, carbs, and fats …  most people understand what the last two are. Carbs are sugars, and fat is, well, fat. It's protein that’s so important to our diets, but so often misunderstood — by the general public, that is.Since the 1950s and 1960s, scientists have been measuring how protein affects our performance, how it supports and maintains the body’s structure, and how best to incorporate it into our diets. From big steaks to protein shakes, tofu to seitan, protein is more available now than ever before. With so many options, surely we’re getting enough protein? In today’s episode, Jonathan speaks with a leading nutritional researcher to find out.Christopher Gardner is a professor at Stanford University and a member of ZOE’s scientific advisory board. He’s pioneering the movement to redefine how we understand the quality of our protein intake.Get science-based nutrition advice straight to your inbox: https://bit.ly/44xRywMIf you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program.03:02 - Quickfire questions04:19 - What is protein?08:07 - Can our bodies make the proteins we need?08:37 - The mechanism for our bodies creating amino acids.09:33 - What is an essential amino acid?10:45 - Crazy study Stanford scientists did to find the Estimated Average Requirement of protein.15:24 - How much protein should we consume?18:15  - How much protein do we already consume?23:02 - Can our bodies store protein?24:02 - What happens to excess protein in our bodies?24:51 - Protein Scam Alert!25:28 - Stanford Study: Does the type of protein we consume affect physical performance?28:15 - Protein requirements for kids and pregnant women.31:05 - What is Amino Acid Distribution?33:03 - Are plants missing certain amino acids?33:47 - How is AAD like the game of Scrabble?38:30 - What is the healthiest source of protein?38:41 - Dr. Gardner’s case for changing the way we define “protein quality” in the US41:33 - Jonathan’s summary43:59 - Goodbyes 44:42 - Outro  Episode transcripts are available here.Follow Chris: https://twitter.com/GardnerPhDStudies mentioned in this episode.Maximizing the intersection of human health and the health of the environment with regard to the amount and type of protein produced and consumed in the United StatesDiet for a Small Planet by Frances Moore LappéPerspective: The Public Health Case for Modernizing the Definition of Protein QualityFollow ZOE on Instagram: https://www.instagram.com/zoe/Is there a nutrition topic you’d like us to cover? Get in touch, and we’ll do our best to cover it. 

Proteins, carbs, and fats …  most people understand what the last two are. Carbs are sugars, and fat is, well, fat. It's protein that’s so important to our diets, but so often misunderstood — by the general public, that is.Since the 1950s and 1960s, scientists have been measuring how protein affects our performance, how it supports and maintains the body’s structure, and how best to incorporate it into our diets. From big steaks to protein shakes, tofu to seitan, protein is more available now than ever before. With so many options, surely we’re getting enough protein? In today’s episode, Jonathan speaks with a leading nutritional researcher to find out.<ul><li><a href="https://profiles.stanford.edu/christopher-gardner" rel="noopener noreferrer nofollow" target="_blank">Christopher Gardner</a> is a professor at Stanford University and a member of ZOE’s scientific advisory board. He’s pioneering the movement to redefine how we understand the quality of our protein intake.</li></ul>Get science-based nutrition advice straight to your inbox: <a href="https://bit.ly/44xRywM" rel="noopener noreferrer nofollow" target="_blank">https://bit.ly/44xRywM</a>If you want to uncover the right foods for your body, head to <a href="https://my.captivate.fm/joinzoe.com/podcast" rel="noopener noreferrer nofollow" target="_blank">joinzoe.com/podcast</a> and get 10% off your personalised nutrition program. 03:02 - Quickfire questions04:19 - What is protein?08:07 - Can our bodies make the proteins we need?08:37 - The mechanism for our bodies creating amino acids.09:33 - What is an essential amino acid?10:45 - Crazy study Stanford scientists did to find the Estimated Average Requirement of protein.15:24 - How much protein should we consume?18:15  - How much protein do we already consume?23:02 - Can our bodies store protein?24:02 - What happens to excess protein in our bodies?24:51 - Protein Scam Alert!25:28 - Stanford Study: Does the type of protein we consume affect physical performance?28:15 - Protein requirements for kids and pregnant women.31:05 - What is Amino Acid Distribution?33:03 - Are plants missing certain amino acids?33:47 - How is AAD like the game of Scrabble?38:30 - What is the healthiest source of protein?38:41 - Dr. Gardner’s case for changing the way we define “protein quality” in the US41:33 - Jonathan’s summary43:59 - Goodbyes 44:42 - Outro  Episode transcripts are available <a href="https://joinzoe.com/learn/category/nutrition/podcast" rel="noopener noreferrer nofollow" target="_blank">here</a>.Follow Chris: <a href="https://twitter.com/GardnerPhD" rel="noopener noreferrer nofollow" target="_blank">https://twitter.com/GardnerPhD</a>Studies mentioned in this episode.<ul><li><a href="https://academic.oup.com/nutritionreviews/article/77/4/197/5307079" rel="noopener noreferrer nofollow" target="_blank">Maximizing the intersection of human health and the health of the environment with regard to the amount and type of protein produced and consumed in the United States</a></li><li><a href="https://www.amazon.com/Diet-Small-Planet-20th-Anniversary/dp/0345321200" rel="noopener noreferrer nofollow" target="_blank">Diet for a Small Planet</a> by Frances Moore Lappé</li><li><a href="https://pubmed.ncbi.nlm.nih.gov/31066877/" rel="noopener noreferrer nofollow" target="_blank">Perspective: The Public Health Case for Modernizing the Definition of Protein Quality</a></li></ul>Follow ZOE on Instagram: <a href="https://www.instagram.com/zoe/" rel="nofollow" target="_blank">https://www.instagram.com/zoe/</a>Is there a nutrition topic you’d like us to cover? <a href="https://fascinateproductions.co.uk/contact/" rel="noopener noreferrer nofollow" target="_blank">Get in touch</a>, and we’ll do our best to cover it.

Protein: are you getting enough?

Trans fats have a bad reputation. But we now know a lot more about these fats than we did when the first horror stories about them emerged. So, based on the latest science, just how worried should we be?Listen to today’s short episode of ZOE Science &amp; Nutrition to find out. Follow ZOE on Instagram: https://www.instagram.com/zoe/Get science-based nutrition advice straight to your inbox: https://bit.ly/44xRywMIf you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program.Studies referenced in the episode:Hydrogenation of Unsaturated Fats and Trans FatsEffects of dietary fatty acids and carbohydrates on the ratio of serum total to HDL cholesterol and on serum lipids and apolipoproteins: a meta-analysis of 60 controlled trials, published in The American Journal of Clinical NutritionAssociation of dietary, circulating, and supplement fatty acids with coronary risk: a systematic review and meta-analysis, published in Annals of Internal Medicine Potential of trans fats policies to reduce socioeconomic inequalities in mortality from coronary heart disease in England: cost effectiveness modelling study, published in British Medical JournalWHO calls for action to totally eliminate trans fat, ‘a toxic chemical that kills’Trans fatty acids - are the effects only marginal? - published in American Journal of Public HealthFats and oils in human nutritionA trans European Union difference in the decline in trans fatty acids in popular foods: a market basket investigation, published in British Medical JournalCountries with regulations against industrially produced trans fats tripled over the past yearEpisode transcripts are available here.Is there a topic you'd like us to cover on the show? Email us to let us know!

Trans fats have a bad reputation. But we now know a lot more about these fats than we did when the first horror stories about them emerged. So, based on the latest science, just how worried should we be?Listen to today’s short episode of ZOE Science &amp; Nutrition to find out. Follow ZOE on Instagram: <a href="https://www.instagram.com/zoe/" rel="noopener noreferrer nofollow" target="_blank">https://www.instagram.com/zoe/</a>Get science-based nutrition advice straight to your inbox: <a href="https://bit.ly/44xRywM" rel="noopener noreferrer nofollow" target="_blank">https://bit.ly/44xRywM</a>If you want to uncover the right foods for your body, head to <a href="https://my.captivate.fm/joinzoe.com/podcast" rel="noopener noreferrer nofollow" target="_blank">joinzoe.com/podcast</a> and get 10% off your personalised nutrition program. Studies referenced in the episode:<ul><li><a href="https://chem.libretexts.org/Bookshelves/Biological_Chemistry/Supplemental_Modules_(Biological_Chemistry)/Lipids/Fatty_Acids/Hydrogenation_of_Unsaturated_Fats_and_Trans_Fat" rel="noopener noreferrer nofollow" target="_blank">Hydrogenation of Unsaturated Fats and Trans Fats</a></li><li><a href="https://academic.oup.com/ajcn/article/77/5/1146/4689813" rel="noopener noreferrer nofollow" target="_blank">Effects of dietary fatty acids and carbohydrates on the ratio of serum total to HDL cholesterol and on serum lipids and apolipoproteins: a meta-analysis of 60 controlled trials</a>, published in The American Journal of Clinical Nutrition</li><li><a href="https://pubmed.ncbi.nlm.nih.gov/24723079/" rel="noopener noreferrer nofollow" target="_blank">Association of dietary, circulating, and supplement fatty acids with coronary risk: a systematic review and meta-analysis</a>, published in Annals of Internal Medicine </li><li><a href="https://www.bmj.com/content/351/bmj.h4583" rel="noopener noreferrer nofollow" target="_blank">Potential of trans fats policies to reduce socioeconomic inequalities in mortality from coronary heart disease in England: cost effectiveness modelling study</a>, published in British Medical Journal</li><li><a href="https://news.un.org/en/story/2023/01/1132732" rel="noopener noreferrer nofollow" target="_blank">WHO calls for action</a> to totally eliminate trans fat, ‘a toxic chemical that kills’</li><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1615057/" rel="noopener noreferrer nofollow" target="_blank">Trans fatty acids</a> - are the effects only marginal? - published in American Journal of Public Health</li><li><a href="https://www.fao.org/3/v4700e/v4700e00.htm" rel="noopener noreferrer nofollow" target="_blank">Fats and oils in human nutrition</a></li><li><a href="https://bmjopen.bmj.com/content/2/5/e000859.full" rel="noopener noreferrer nofollow" target="_blank">A trans European Union difference</a> in the decline in trans fatty acids in popular foods: a market basket investigation, published in British Medical Journal</li><li><a href="https://news.un.org/en/story/2021/12/1107382" rel="noopener noreferrer nofollow" target="_blank">Countries with regulations against industrially produced trans fats tripled over the past year</a></li></ul>Episode transcripts are available <a href="https://joinzoe.com/learn/category/nutrition/podcast" rel="noopener noreferrer nofollow" target="_blank">here</a>.Is there a topic you'd like us to cover on the show? <a href="https://fascinateproductions.co.uk/contact/" rel="noopener noreferrer nofollow" target="_blank">Email us</a> to let us know!

Trans fats: how worried should you be?

A miracle weight loss drug that’s approved in the US and the UK and has few side effects?Ozempic is going viral on social media. Users are posting dramatic before and after pictures of their weight loss. An Ozempic trend is allegedly blossoming in Hollywood, and famous personalities like Elon Musk claim to have taken it. Many remain doubtful, dismissing the craze as just another internet scam preying on people’s insecurities. However, earlier this month - semaglutide - the drug’s active ingredient, was approved as a weight loss treatment by the UK’s National Health Service. Even the most sceptical are taking note.Jonathan speaks to Dr Robert Kushner the lead investigator of the huge phase 3 clinical trial that evaluated the safety and effectiveness of semaglutide. He is a founder of the American Board of Obesity Medicine and hailed the drug as a ‘game-changer’ in regards to the treatment of obesity.Please be aware: Dr. Kushner is also a consultant on the medical advisory board for Novo Nordisk - the company that manufactures semaglutide.Dr Robert Kushner is a Professor of Medicine at Northwestern University and a founder of the American Board of Obesity Medicine. Get science-based nutrition advice straight to your inbox: https://bit.ly/44xRywMIf you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program.Timecodes:03:17 – Quickfire questions04:20 – What is Ozempic, and how does it work?05:54 – Treating obesity like diabetes10:24 – The ‘gamechanger’ Semiglutide clinical trial14:19 – The role our ancestors play in our weight17:16 – Short-term weight loss vs long-term weight loss18:40 – Myths about obesity21:53 – Obesity, a modern problem23:56 – Other outcomes of the clinical trial26:59 – The side effects of Semiglutide31:45 – Risks of using Semiglutide without medical supervision33:05 – Is Semaglutide linked to cancer?36:59 – Can you take it If you’re not obese?39:15 – The long term commitment of Semiglutide42:49 – Will I put on weight if I stop taking it?46:01 – Is this the end of obesity49:30 – Summary52:28 – Outro Episode transcripts are available here.Dr. Robert Kushner’s book, Six Factors to Fit: Weight Loss that Works for You!, is available to buy hereFollow Dr. Robert Kushner here Studies mentioned: Once-Weekly Semaglutide in Adults with Overweight or Obesity Follow ZOE on Instagram: https://www.instagram.com/zoe/ Want to create your own podcast? Contact Fascinate Productions to bring it to life.

A miracle weight loss drug that’s approved in the US and the UK and has few side effects?Ozempic is going viral on social media. Users are posting dramatic before and after pictures of their weight loss. An Ozempic trend is allegedly blossoming in Hollywood, and famous personalities like Elon Musk claim to have taken it. Many remain doubtful, dismissing the craze as just another internet scam preying on people’s insecurities. However, earlier this month - semaglutide - the drug’s active ingredient, was approved as a weight loss treatment by the UK’s National Health Service. Even the most sceptical are taking note.Jonathan speaks to Dr Robert Kushner the lead investigator of the huge phase 3 clinical trial that evaluated the safety and effectiveness of semaglutide. He is a founder of the American Board of Obesity Medicine and hailed the drug as a ‘game-changer’ in regards to the treatment of obesity.Please be aware: Dr. Kushner is also a consultant on the medical advisory board for Novo Nordisk - the company that manufactures semaglutide.<ul><li><a href="https://www.feinberg.northwestern.edu/faculty-profiles/az/profile.html?xid=11686" rel="noopener noreferrer nofollow" target="_blank">Dr Robert Kushner </a>is a Professor of Medicine at Northwestern University and a founder of the American Board of Obesity Medicine. </li></ul>Get science-based nutrition advice straight to your inbox: <a href="https://bit.ly/44xRywM" rel="noopener noreferrer nofollow" target="_blank">https://bit.ly/44xRywM</a>If you want to uncover the right foods for your body, head to <a href="https://my.captivate.fm/joinzoe.com/podcast" rel="noopener noreferrer nofollow" target="_blank">joinzoe.com/podcast</a> and get 10% off your personalised nutrition program. Timecodes:03:17 – Quickfire questions04:20 – What is Ozempic, and how does it work?05:54 – Treating obesity like diabetes10:24 – The ‘gamechanger’ Semiglutide clinical trial14:19 – The role our ancestors play in our weight17:16 – Short-term weight loss vs long-term weight loss18:40 – Myths about obesity21:53 – Obesity, a modern problem23:56 – Other outcomes of the clinical trial26:59 – The side effects of Semiglutide31:45 – Risks of using Semiglutide without medical supervision33:05 – Is Semaglutide linked to cancer?36:59 – Can you take it If you’re not obese?39:15 – The long term commitment of Semiglutide42:49 – Will I put on weight if I stop taking it?46:01 – Is this the end of obesity49:30 – Summary52:28 – Outro Episode transcripts are available<a href="https://joinzoe.com/learn/category/nutrition/podcast" rel="noopener noreferrer nofollow" target="_blank"> here</a>.Dr. Robert Kushner’s book, Six Factors to Fit: Weight Loss that Works for You!, is available to buy <a href="https://www.amazon.co.uk/Factors-Robert-Kushner-author-Nancy/dp/195112300X/ref=sr_1_5?qid=1679932382&amp;refinements=p_27%3ARobert+Kushner&amp;s=books&amp;sr=1-5" rel="noopener noreferrer nofollow" target="_blank">here</a>Follow Dr. Robert Kushner <a href="https://drrobertkushner.com/" rel="noopener noreferrer nofollow" target="_blank">here</a> Studies mentioned: <a href="https://www.nejm.org/doi/full/10.1056/NEJMoa2032183" rel="noopener noreferrer nofollow" target="_blank">Once-Weekly Semaglutide in Adults with Overweight or Obesity</a> Follow ZOE on Instagram: <a href="https://www.instagram.com/zoe/" rel="noopener noreferrer nofollow" target="_blank">https://www.instagram.com/zoe/</a> Want to create your own podcast? Contact<a href="https://fascinateproductions.co.uk/contact/" rel="noopener noreferrer nofollow" target="_blank"> Fascinate Productions</a> to bring it to life.

'Miracle' weight loss drug Ozempic is approved. But does it work?

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

ZOE Science & Nutrition

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