Introducing What to eat to avoid osteoporosis from ZOE Science & Nutrition.

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🥑 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:

Relevant studies:

Books:

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].

Introducing Is your gut microbiome preventing weight loss? | Dr. Suzanne Devkota and Prof. Tim Spector from ZOE Science & Nutrition.

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Belly fat is more than just stubborn weight – it plays a complex role in our health, interacting with the immune system and gut bacteria. But could gut microbes hold the key to understanding and managing belly fat?

In this episode, Dr. Suzanne Devkota, Director of the Microbiome Research Institute at Cedars-Sinai, shares groundbreaking findings on how gut bacteria interact with belly fat. Tim Spector, professor of epidemiology and scientific co-founder at ZOE, also joins the conversation to explain how the diversity of your gut bacteria affects weight and overall health.

Together, our guests share surprising ways the microbiome influences fat storage and offer practical tips for supporting gut 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 The risks of internal fat

01:45 Quickfire questions

03:12 What is belly fat?

04:30 How dangerous is internal fat?

05:44 How our body uses belly fat

16:20 Groundbreaking study on gut bacteria

21:05 These gut bacteria live in your fat tissue

24:50 Gut health and your immune system

31:58 Why microbes are essential to survive

38:30 Why gut health starts at birth

46:40 The importance of sampling your gut microbes

50:50 Two changes you can make right now

53:02 Easy fermented eating tips

55:10 Why not all pickles are fermented

📚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

Translocation of Viable Gut Microbiota to Mesenteric Adipose Drives Formation of Creeping Fat in Humans (2020), published in Cell

Our extended microbiome: The human-relevant metabolites and biology of fermented foods (2024), published in Cell Metabolism

Effects of a personalized nutrition program on cardiometabolic health: a randomized controlled trial (2024), published in Nature

Heritable components of the human fecal microbiome are associated with visceral fat (2016) published in Genome Biology

Dissecting the role of the gut microbiota and diet on visceral fat mass accumulation (2019), published in Scientific Reports

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].

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:

Relevant studies:

Books:

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].

Introducing Conquer IBS: 3 steps to healthier digestion from ZOE Science & Nutrition.

Follow the show: ZOE Science & Nutrition

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 & 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/

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Referenced in today’s episode:

Episode transcripts are available here.

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

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].

Introducing Why dementia could start in your blood vessels with Dr. William Li from ZOE Science & Nutrition.

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55 million people suffer dementia worldwide with numbers expected to double every 20 years. Understanding the link between our heart health and brain function is critical, illuminating the profound impact that heart health has on preventing dementia.

Dr. William Li, an expert in cardiovascular and metabolic health. He reveals how caring for our heart is not just about longevity but maintaining sharp, effective brain function as we age. His groundbreaking work has impacted more than seventy diseases including diabetes, heart disease, and obesity. Dr. Li is also a New York Times best-selling author.

In today’s episode, Dr. Li explains how simple lifestyle choices in diet, exercise and sleep can drastically shape our brain's health and stave off dementia.

🌱 Try our new plant based wholefood supplement - Daily 30

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

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

Follow ZOE on Instagram

Timecodes

00:00 Introduction

01:23 Quickfire questions

03:30 Understanding dementia and Alzheimer's disease

04:50 Dementia versus ageing

06:35 The role of blood vessels in brain health

07:55 How circulation affects brain function

09:23 What causes blood clots and strokes?

11:06 The importance of maintaining healthy blood vessels

12:15 The impact of lifestyle choices on brain health

15:01 What happens in our brains when we sleep?

19:35 What is the glymphatic system?

22:40 Vascular dementia may be the most common form of dementia

24:35 The role of glucose in brain function

27:10 What causes dementia and why does it happen when we get older?

29:00 Preventing dementia with lifestyle changes

31:10 What are healthy blood vessels like?

37:50 The surprising role of EPCs in brain repair

41:30 Can you slow down or reverse dementia?

52:08 The connection between gut health and brain health

51:40 The importance of exercise for brain health

56:30 How to avoid dementia

01:01:16 The link between mental health and cardiovascular disease

📚 Dr. William Li’s books:

📚 Books from our ZOE Scientists:

Relevant studies:

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].