Each day this week, we examine one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll discover these diets' true impact on your health.

Today, we’re talking about the Mediterranean diet. This indulgent diet champions vegetables, beans, fish, and even red wine, all with a liberal helping of extra virgin olive oil.

However, this relatively high-fat diet undergoes many regional adaptations, and the wide range of options can be confusing, even intimidating, if you’re not that confident in the kitchen.

In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, Professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they discuss this diet's potential health benefits and pitfalls. 

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Timecodes:

00:00 Introduction

00:42 Topic Intro

02:42 What is the concept of the Mediterranean diet?

04:22 Why do we have more data on this diet?

06:08 What are the main differences between this and other diets?

07:30 How much meat is in the Mediterranean diet?

08:20 Is the Mediterranean diet a “whole food” diet?

09:10 How do whole grains fit into this diet?

10:06 Where do oils and legumes come into this?

11:31 What happens when you switch from a US/UK-centric diet to a Mediterranean diet?

13:23 What is going on inside the body to deliver the health benefits?

14:08 What are the possible challenges of the Mediterranean diet?

16:05 Keto vs. Mediterranean diet study

19:09 What's the verdict?

19:50 Outro

Mentioned in today’s episode: 

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Episode transcripts are available here.

Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out these diets' true impact on your health.

Today, we’re talking about the century-old paradigm of weight management — calorie counting. Rooted in the law of thermodynamics, the notion is simple: Consuming fewer calories than expended results in weight loss.

While seemingly straightforward, the practical application of calorie counting can prove challenging, with many of us underestimating our calorie intake or finding it difficult to maintain this diet long-term.

In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, Professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they explore this diet's complexities, addressing its potential and pitfalls. 

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

Top tips for better gut health from ZOE Science and Nutrition — Download our FREE gut guide 

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Timecodes:

00:00 Introduction

00:42 Pre warning

00:52 Topic Intro

01:20 Why is calorie counting so popular?

02:40 Does it matter what you eat or only about total calorie intake?

04:14 What happens in your body when you eat fewer calories?

07:08 What does the science say now?

08:35 How does your metabolism change when you cut calories?

10:29 Why is the diet still so officially accredited?

11:23 What's the verdict?

12:30 Outro

Mentioned in today’s episode: 

Have feedback or a topic you'd like us to cover? Let us know here

Episode transcripts are available here.

Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out the true impact of these diets on your health.

Today, we’re talking about the carnivore diet, a zero-carb approach centered on meat, fish, eggs, and minimal dairy while excluding all plant foods and alcohol.

Advocates claim it can help with autoimmune conditions, type 2 diabetes, and weight loss, asserting that our ancestors thrived eating this way. However, there are questions about nutrient deficiencies and excessive saturated fat intake with this diet.

In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, Professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they explore its purported advantages and drawbacks.

🌱 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

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Timecodes:

00:00 Introduction

00:42 Topic intro

01:10 Why would anyone want to follow the carnivore diet?

01:45 What are people eating on this diet?

01:59 What would happen if you ate this way?

02:53 Can we get all the essential nutrients we need to live from this diet?

03:37 What are the claimed benefits of this diet?

04:21 Could you live on this diet long-term?

05:18 What are the differences between animal carnivores and us?

07:08 Are there any studies to show what happens when you follow it?

08:32 Why aren't there any official studies on the carnivore diet?

09:56 What's the verdict?

10:25 Outro

Mentioned in this episode:

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Episode transcripts are available here

Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out the true impact of these diets on your health.

Today, we’re talking about the paleo diet, rooted in the idea of emulating our hunter-gatherer ancestors after concerns about the impact of a modern westernized diet packed with highly processed foods.

However, the diet often involves consuming increased amounts of saturated fats, primarily from meat. This is associated with heightened cholesterol levels and heart disease risk.

In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, Professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they dissect the diet’s potential benefits, pitfalls, and sustainability. 

🌱 Try our new plant based wholefood supplement - Daily 30

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

Learn how your body responds to food 👉 zoe.com/podcast for 10% off

Timecodes:

00:00 Introduction

00:42 Topic intro

02:05 Is the paleo diet a logical diet based on where we came from?

03:03 What’s so appealing about the stone age diet?

04:19 What’s the difference between paleo diets now and our authentic ancient diets?

05:30 What are the theoretical health benefits if you were to follow the paleo diet?

06:32 What are the downsides of following the paleo diet?

07:09 How closely does the ancestral paleo diet match our modern paleo diet?

09:25 What's the verdict?

10:04 Outro

Have feedback or a topic you'd like us to cover? Let us know here

Episode transcripts are available here

Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out these diets' true impact on your health.

Today we’re talking about the low-fat diet, popularised in the 1970s and fueled by the belief that fat was the culprit behind heart disease and weight gain.

However, the aftermath saw a surge in low-quality carbs. Food manufacturers, in the quest for low-fat options, replaced fats with sugar and refined grains, resulting in us opting for low-quality carbs over whole foods and whole grains.

In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, a professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they unravel the complexities of the low-fat diet, addressing its potential and pitfalls. 

🌱 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

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Timecodes:

00:00 Introduction

00:42 Topic Intro

02:11 Why do people still follow low fat diets today?

03:56 What happens in the body when you cut out fat?

05:26 Does a low fat diet make you healthier?

07:01 Is it possible to have a healthy low fat diet?

09:49 If you choose a low fat diet with healthy carbs, is it better than a high fat diet?

11:39 What happens if you remove all fat from your diet?

12:06 What's the verdict?

12:35 Outro

Have feedback or a topic you'd like us to cover? Let us know here

Episode transcripts are available here.

Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out these diets' true impact on your health.

Today we’re talking about the keto diet, a global phenomenon favoring fats over carbs, lauded for potential health benefits like improved blood sugar control and weight loss.

Yet, the allure of keto does come with downsides. With a dearth of fiber and essential nutrients — as well a reputation for being notoriously difficult to keep on top of long-term — many find ketosis elusive.

In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, a professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they unravel the keto diet's complexities, addressing its potential and pitfalls. 

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

Top tips for better gut health from ZOE Science and Nutrition — Download our FREE gut guide

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Timecodes:

00:00 Introduction

00:42 Topic Intro

01:54 Why would anyone follow the keto diet?

02:59 What's the theory behind cutting carbs and switching to fat?

04:16 What happens in your body if you follow keto correctly?

05:59 What are the possible health benefits of switching to the keto diet?

06:34 What are the downsides to following the keto diet?

07:54 Keto diet study

10:01 What's the verdict?

11:37 Outro

Have feedback or a topic you'd like us to cover? Let us know here

Episode transcripts are available here.

Many of us want to make positive changes to our eating patterns in January. But it’s not easy. Ultra-processed foods, for example, are everywhere. So how can we make healthy habits stick?

In today’s episode of ZOE Science & Nutrition, Jonathan is joined by James Clear and Dr. Federica Amati, who offer strategies for overcoming obstacles and changing the way we eat, so we can all have longer, healthier lives. 

James Clear is a writer, speaker, and author of the number-one New York Times bestseller Atomic Habits. Dr. Federica Amati is a medical scientist and an Association for Nutrition-accredited nutritionist, as well as the head nutritionist at ZOE.

🌱 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

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Timecodes:

01:46 – Quickfire round

04:39 – New Year’s Resolutions

08 :47 – Why is it hard to achieve goals? What role do food companies play?

13:04 – Self-identity driven goals rather than result driven

20:14 – The challenge ultra-processed foods pose

27:30 – How to think about making changes to support New Year’s resolutions

29:24 – James’ 4 laws, make it: obvious, attractive, easy, satisfying 

33:57 – Make it obvious: how your environment

40:00 – How you social circle and community affects your habits

43:50 – 3rd law: make it easy 

47:19 – How many times do you need to do something to make it a habit

53:13 – 4th law: make it satisfying

55:07 – How can we approach healthy food with our children?

58:27 – Summary and outro

Mentioned in today’s episode:

Atomic Habits by James Clear

Have feedback or a topic you'd like us to cover? Let us know here

Episode transcripts are available here.

Professor Andy Galpin brings you evidence-based exercise regimes to make a fitter future achievable for everyone.

Most people need to do more exercise. Despite us being aware of its obvious benefits to our health, we can still struggle to get active. So, what’s holding us back? A persistent injury, lack of free time, or simply not knowing how to get started? Dr. Andy Galpin believes it’s always possible to incorporate exercise.

In today’s episode of ZOE Science & Nutrition, Jonathan and Andy ask: How can you improve your fitness to live a long, healthy life? 

🌱 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

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Timecodes:

00:00 - Introduction

1:03 - Quickfire round

4:16 - Definition of kinesiology, fitness, strength training, and cardio 

11:57 - How do you measure fitness?

13:37 - Fitness and its impact on longevity

18:41 - Strength and its impact on longevity 

23:06 - Strength training and its link to brain health

31:22 - Lowering blood pressure with strength training 

40:15 - How to start strength training

45:07 - Summary and outro 

Mentioned in today’s episode: 

Have feedback or a topic you'd like us to cover? Let us know here

Episode transcripts are available here

Did you know that you can potentially extend your life by 10 years if you eat the right foods and that this is even possible if put into practice later in life? Inflammation is the cause of most diseases and illnesses, if you would like to learn how to reduce inflammation then look no further!

In today’s episode, Prof. Tim Spector and Dr Will Bulsiewicz delve into the gut microbiome, how it reacts to different foods and overall well-being. We learn about microbial diversity and its pivotal role in reducing inflammation.

Dr. Will Bulsiewicz is board-certified in internal medicine and gastroenterology. He’s also a New York Times bestselling author. Dr. B has won multiple awards and distinctions for his work as a clinician. Prof. Tim Spector is a Professor of Genetic Epidemiology at King’s College London, director of the Twins UK study, Scientific co-founder at ZOE, and one of the world’s leading researchers. He's also the author of Food for Life, his latest book focusing on nutrition and health.

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

Top tips to control your gut from ZOE Science and Nutrition - Download our FREE gut guide

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Audio Timecodes:

00:00 Introduction

01:14  Quick Fire Questions

03:27  What is Inflammation?

07:40  Why is too much inflammation bad for you?

09:06 This is at the core of most diseases…

19:07  How blood sugar levels affect inflammation

24:22  What is the role of Gut and the gut barrier?

15:22 How does food affect inflammation?

23:47  What is the role of Gut and the gut barrier?

28:06  Gut microbes love good food!

30:09  Inflammation and Gut Microbes: A two-way Street

35:00  More plants and fermented food will reduce inflammation

40:15  We need microbiome diversity

45:45  Non-Dietary Approaches to Reduce Inflammation

47:57  Benefits of Time-Restricted Eating

52:01  Summary

Mentioned in todays episode:

Have feedback or a topic you'd like us to cover? Let us know here

Episode transcripts are available here.

Happy New Year! Thinking about extreme dieting this January? Think again. There are easy ways to eat well and boost your immune system while still enjoying every mouthful. 

In today’s episode, Tim and Sarah break down seven essential strategies for eating healthily in 2024. They also debunk common misconceptions, emphasize the importance of food quality, and encourage you to focus on the sheer enjoyment of what you eat. 

Dr. Sarah Berry is an associate professor in the department of nutritional sciences at King's College London and chief scientist at ZOE. Prof. Tim Spector is one of the world's top 100 most cited scientists and scientific co-founder of ZOE.

🌱 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

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Follow Sarah on Instagram

Follow ZOE on Instagram

Timecodes:

00:00  Introduction

02:30  Why does what we eat matter?

04:14  Are most people in the West eating well?

05:45  What are the risk factors of a bad diet?

07:20  Strategy #1: Food is more than fuel

10:38  Food is an energy source for our gut microbes

14:25  Strategy #2: Fat is not your enemy

18:00  Breaking the low fat diet myth

21:30  Strategy #3: Eat more Plants

25:11  What are plant based foods?

29:56  Strategy #4: Reduce ultra processed foods

34:38  What are the food guidelines with ultra processed food?

39:18  Strategy #5: Reduce your blood sugar spikes

42:59  Which carbohydrates are healthy?

52:00  Strategy #6: Eat fermented foods

56:25  Do probiotics have the same effect as eating fermented foods?

1:00:22 Strategy #7: Stick to an eating window

1:08:43  Summary

Mentioned in todays episode:

The Big IF Study from ZOE

Have feedback or a topic you'd like us to cover? Let us know here

Episode transcripts are available here