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City Cast Boise episodes

January 07, 2025You Might Also Like: ZOE Science & Nutrition
Introducing Blood sugar hacks to give you more energy | Glucose Goddess Jessie Inchauspé and Prof. Tim Spector from ZOE Science & Nutrition.
Follow the show: ZOE Science & Nutrition
Why do some people feel fine eating lots of carbs when others feel energy slumps? Is blood sugar to blame?
In this episode, we learn why blood sugar varies so much between people, and the tools to manage these levels.
Tim Spector and Jessie Inchauspé (aka the Glucose Goddess) will discuss the latest science around glucose control, what the cool new device on the block – the CGM – can tell us and why blood sugar levels are only one part of the picture of our health.
Jessie is a bestselling author and science communicator with a community of over 5 million followers. Tim is a professor of epidemiology at King’s College London and ZOE’s scientific co-founder.
🥑 Learn how your body responds to food 👉 zoe.com/podcast for 10% off
🌱 Try our new plant based wholefood supplement - Daily 30
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.

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

Find more from Jessie at glucosegoddess.com

Books by our ZOE Scientists:
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Fibre Fuelled by Dr Will Bulsiewicz
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Studies relevant to this episode:
CGMap: Characterizing continuous glucose monitor data in thousands of non-diabetic individuals. (2023) published in Cell Metabolism.
Dose–response relationship between genetically proxied average blood glucose levels and incident coronary heart disease in individuals without diabetes mellitus. (2021) published in Diabetologia.
Optimised Glucose “Time in Range” Using Continuous Glucose Monitors in 4,805 Non-Diabetic Individuals Is Associated With Favourable Diet and Health: The ZOE PREDICT Studies. (2022). published in Current Developments in Nutrition.
Normal Fasting Plasma Glucose Levels and Type 2 Diabetes in Young Men (2005). published in NEJM

Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.

DISCLAIMER: Please note, this is an independent podcast episode not affiliated with, endorsed by, or produced in conjunction with the host podcast feed or any of its media entities. The views and opinions expressed in this episode are solely those of the creators and guests. For any concerns, please reach out to [email protected].
53 min
January 06, 2025 Can Boise Find Common Ground With the Legislature?
The 2025 legislative session officially begins today, so we’re talking with the City of Boise’s Director of Policy and Government Affairs lobbyist Kathy Griesmyer. From housing to clean energy and autonomy, how does the city plan on defending its values while advocating for residents against state-level overreach? Our host Lindsay Van Allen is learning more about the city’s political strategy and priorities at the Idaho Capitol.
Want some more Boise news? Head over to our Hey Boise newsletter where you’ll get a cheatsheet to the city every weekday morning.
Interested in advertising with City Cast Boise? Find more info HERE.
Reach us at [email protected].
25 min
January 06, 2025You Might Also Like: ZOE Science & Nutrition
Introducing Do vitamin D supplements work? | Prof. Tim Spector and Dr. Federica Amati from ZOE Science & Nutrition.
Follow the show: ZOE Science & Nutrition
Vitamin D is the world’s favorite supplement. Governments around the world recommend people take the supplement for at least six months out of the year. But do we really need these pills? Do they even work? And could they actually be harming us?
In this episode, two ZOE scientists - Professor Tim Spector and Dr Federica Amati reveal the truth about vitamin D.
Tim is scientific co-founder of ZOE and professor of epidemiology at King’s College London. Federica is head nutritionist at ZOE and author of the Sunday Times bestseller ‘Every Body Should Know This’.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.

Timecodes:
00:00 The sunshine vitamin
01:50 Quickfire questions
04:05 What is vitamin D?
07:12 Is sunlight the best source of vitamin D?
09:40 Does vitamin D keep my bones strong?
15:34 Are vitamin D levels a marker of good health?
20:00 What counts as normal levels of vitamin D?
24:42 Supplement controversy
29:10 Do calcium supplements help bones?
31:29 Can I take too much vitamin D?
37:50 Could vitamin D prevent these health conditions?
42:54 Tim’s sunscreen controversy
46:46 Vitamin D and immunity

Books by our ZOE Scientists:
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Mentioned in today’s episode:
The VITAL Trial - Principal results of the VITamin D and OmegA-3 TriaL (VITAL) and updated meta-analyses of relevant vitamin D trials (2020), published in The Journal of Steroid Biochemistry and Molecular Biology
Cut-points for associations between vitamin D status and multiple musculoskeletal outcomes in middle-aged women (2016), published in Osteoporosis International
Assessment of the genetic and clinical determinants of fracture risk: genome wide association and mendelian randomisation study (2018), published in British Medical Journal
Other ZOE Science & Nutrition episodes to try:
What to eat to avoid osteoporosis with Prof. Tim Spector & Prof. Cyrus Cooper | Listen on Apple or Spotify
Mushrooms as medicine: Uncovering the health secrets of fungi | Listen on Apple or Spotify

Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.

DISCLAIMER: Please note, this is an independent podcast episode not affiliated with, endorsed by, or produced in conjunction with the host podcast feed or any of its media entities. The views and opinions expressed in this episode are solely those of the creators and guests. For any concerns, please reach out to [email protected].
1 hr 1 min
January 03, 2025 Boise Housing Forecast, Political Predictions, and Jaialdi This Summer
New year, new Boise? 2025 is already shaping up to be pivotal for the Treasure Valley, and there are a lot of stories we’re keeping an eye on. Can wages keep up with home prices? What will Trump’s presidency mean for Boise’s climate plan and our already low-funded public schools? Plus, we look ahead as Jaialdi makes its grand return this summer. Host Lindsay Van Allen is joined by executive producer Frankie Barnhill to break down these and other big stories that closed out 2024, and which are continuing to make waves in 2025.
Want some more Boise news? Head over to our Hey Boise newsletter where you’ll get a cheatsheet to the city every weekday morning.
Interested in advertising with City Cast Boise? Find more info HERE.
Reach us at [email protected].
34 min
January 03, 2025 You Might Also Like: ZOE Science & Nutrition
Introducing How to eat in 2025: 7 science-backed tips | Prof. Tim Spector and Prof. Sarah Berry from ZOE Science & Nutrition.
Follow the show: ZOE Science & Nutrition

Forget crash diets this January. In this episode, we discuss simple, effective ways to eat well and truly enjoy food in 2025.
Today, Prof. Tim Spector and Prof. Sarah Berry join us to share seven essential strategies to help you improve your health this year. Based on the latest science that’s come out over the last 365 days, they bust common food myths, highlight the importance of quality over quantity, and show how the joy of eating can go hand in hand with good health.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
Follow ZOE on Instagram.

Timecodes
00:00 What's your nutrition goal for 2025?
03:08 This choice matters most for your health
05:20 Changes that could add 10 years to your life
12:30 Tip 1: Reduce intake of these foods
21:20 Tip 2: Try eating at these times
30:50 Tip 3: Stop counting calories
41:39 Tip 4: Change drink habits
48:15 Tip 5: Eat more plants
55:48 Tip 6: Are you getting enough protein?
59:07 Tip 7: Start eating these healthy snacks
01:03:50 Add these foods to your plate

📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector

Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks

Mentioned in today's episode
Ultra-processed foods cause weight gain and increased energy intake associated with reduced chewing frequency: A randomized, open-label, crossover study, (2024) published in Diabetes, Obesity and Metabolism
Counting hours or calories? Metabolic regulatory role of time-restricted eating in adults with overweight and obesity: a systematic review and meta-analysis, (2024) published in Critical Reviews in Food Science and Nutrition
Changes in food preferences and ingestive behaviors after glucagon-like peptide-1 analog treatment: techniques and opportunities (2024), published in International Journal of Obesity
The potential effects of chlorogenic acid, the main phenolic components in coffee, on health: a comprehensive review of the literature (2017), published in European Journal of Nutrition
Differential peripheral immune signatures elicited by vegan versus ketogenic diets in humans (2024), published in Nature Medicine

Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.

DISCLAIMER: Please note, this is an independent podcast episode not affiliated with, endorsed by, or produced in conjunction with the host podcast feed or any of its media entities. The views and opinions expressed in this episode are solely those of the creators and guests. For any concerns, please reach out to [email protected].
0 min
January 02, 2025 Your Guide to January 2025 in Boise
Happy 2025! Host Lindsay Van Allen is rounding up the coziest ways to unwind after the holiday hustle with help from comedian Matthew Melton and Hey Boise newsletter editor Blake Hunter.
They’re sharing a secret brunch spot worth raving about, can’t miss library events, and how you can learn a new skill by taking a delicious cooking class. Plus, tips for planning the ultimate staycation to shake off the winter chill.
If you're new here, welcome! We’ve put together a starter pack for you, with episodes and articles to welcome you to the City Cast Boise community.
For even more tips on how to make the most of January in Boise, check out Hey Boise’s take on what to do this month.
Interested in advertising with City Cast Boise? Find more info HERE.
Reach us at [email protected].
29 min
January 02, 2025 You Might Also Like: The Oprah Podcast
Introducing Do You Sometimes Feel Lonely? | The Oprah Podcast from The Oprah Podcast.
Follow the show: The Oprah Podcast

In this episode of The Oprah Podcast, Dr. Vivek Murthy, the outgoing U.S. Surgeon General, offers his parting prescription for fighting loneliness and building lasting community.

America’s top doctor shares what he’s learned from his patients, his years on the frontlines of public health, and from his father’s tiny village in India.

Dr. Murthy also answers questions about how to overcome loneliness from people who Zoom in from around the country.

Also referenced in this episode: Stillness Speaks by Eckhart Tolle

Subscribe: https://www.youtube.com/@Oprah

Follow Oprah Winfrey on Social:
https://www.instagram.com/oprah/
https://www.facebook.com/oprahwinfrey/

Listen to the full podcast:
https://open.spotify.com/show/0tEVrfNp92a7lbjDe6GMLI
https://podcasts.apple.com/us/podcast/the-oprah-podcast/id1782960381

Learn more about your ad choices. Visit megaphone.fm/adchoices

DISCLAIMER: Please note, this is an independent podcast episode not affiliated with, endorsed by, or produced in conjunction with the host podcast feed or any of its media entities. The views and opinions expressed in this episode are solely those of the creators and guests. For any concerns, please reach out to [email protected].
43 min
December 30, 2024 Mastering Boise’s Unwritten Rules
New to Boise? Family goes way back? Either way, you need to know the city’s unwritten rules to become a real Boisean. From changing your license plates to balancing your love for the outdoors, we’re reviewing our tips to survive — and thrive — in 2025. Host Lindsay Van Allen is joined by Vulture culture critic Nick Quah and our Hey Boise newsletter editor Blake Hunter for getting into the flow of the city we love.
Want some more Boise survival tips? Head over to our Hey Boise newsletter where you’ll get a cheatsheet to the city every weekday morning.
Interested in advertising with City Cast Boise? Find more info HERE.
Any other rules you think Boiseans should know? Reach us at [email protected].
31 min
December 30, 2024You Might Also Like: ZOE Science & Nutrition
Introducing What to eat to avoid osteoporosis from ZOE Science & Nutrition.
Follow the show: ZOE Science & Nutrition
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
Every 12 years, our skeletons undergo a complete transformation.
Prof. Tim Spector and Prof. Cyrus Cooper discuss how to avoid Osteoporosis, a condition where bones become fragile, significantly increases the risk of fractures from minor incidents, often without any noticeable symptoms. Worldwide, it affects one in three women and one in five men over fifty, leading to pain, potential disability and loss of independence.
In today’s episode, Jonathan, Tim and Cyrus ask the question: How can understanding osteoporosis and implementing targeted lifestyle changes enhance bone health and reduce the risk of fractures?
Cyrus Cooper is a Professor of Rheumatology at the University of Southampton, where he is also the Director of the MRC Lifecourse Epidemiology Unit and Vice-Dean of Medicine. In addition, he’s a Professor of Musculoskeletal Science at the Nuffield Department of Orthopaedics, Rheumatology and Musculoskeletal Sciences at the University of Oxford.
Tim Spector is one of the world’s top 100 most-cited scientists, a professor of epidemiology, and scientific Co-Founder at ZOE. Tim trained originally in rheumatology and epidemiology.
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes
00:00 Introduction
01:21 Quickfire questions
03:08 What is osteoporosis?
06:10 Why might our bones become more fragile as we age?
08:10 Your skeleton renews itself all the time
10:30 Does menopause cause osteoporosis?
12:48 What's it like living with osteoporosis?
15:16 How common is osteoporosis in males?
16:04 What are the symptoms of osteoporosis and at what age should you get checked?
21:40 Some chilling statistics about osteoporosis
23:10 Common myths about the effects of calcium and vitamin D on osteoporosis
27:50 What is the latest science on vitamin D supplementation?
34:10 Can vitamin D and calcium ensure children’s bone density is healthy?
34:55 Osteoporosis treatment options, including new drugs
37:20 The impacts of HRT on bone density
39:30 What are the downsides to some of these treatments?
43:00 Does physical activity help to prevent fractures?
44:30 Lifestyle impacts: diet and nutrition
49:40 Can exercise make your bones stronger?
55:20 Ideal exercises to prevent osteoporosis
57:10 Cyrus and Tim’s top 3 actions to improve bone health
59:10 Summary
Mentioned in today's episode:
Accumulation of risk factors associated with poor bone health in older adults, published in Archives of Osteoporosis
Relevant studies:
Influence of vitamin D supplementation on bone mineral content, bone turnover markers and fracture risk, published in Journal of Bone and Mineral Research
Pregnancy Vitamin D Supplementation and Childhood Bone Mass at Age 4 Years, published in JBMR Plus
The role of calcium supplementation in healthy musculoskeletal ageing, published in Osteoporosis International
Books:
Osteoporosis: A Lifecourse Epidemiology Approach to Skeletal Health by Prof Cyrus Cooper

Have feedback or a topic you'd like us to cover? Let us know here
Episode transcripts are available here.

DISCLAIMER: Please note, this is an independent podcast episode not affiliated with, endorsed by, or produced in conjunction with the host podcast feed or any of its media entities. The views and opinions expressed in this episode are solely those of the creators and guests. For any concerns, please reach out to [email protected].
1 hr 8 min
December 26, 2024 Boise to Europe for $400? Yes, It’s Possible.
Palm trees, warm weather, and beach vacations — these cold winter months are the best time to start thinking about summer travel. We’re resharing our conversation with Scott Keyes from going.com about budget flights. He’ll help you navigate the landscape of airline deals, travel planning, and how to take advantage of the Boise Airport’s offerings.
Want some more Boise news? Head over to our Hey Boise newsletter where you’ll get a cheatsheet to the city every weekday morning.
Interested in advertising with City Cast Boise? Find more info HERE.
Reach us at [email protected].
23 min

About City Cast Boise

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City Cast Boise is the award-winning daily news podcast that connects us to the city we love. With a companion newsletter it’s the place where curiosity and passion for Boise meet.