ZOE Science & Nutrition

Humans have been in love with chocolate for thousands of years. But not all chocolate is created equal, both in terms of health and taste. In this episode, chocolate expert Spencer Hyman and Professor Sarah Berry will take us on a trip into cacao. They’ll teach us what distinguishes good chocolate from bad chocolate and how we can beat our impulse to binge. 

Spencer breaks down how to produce craft chocolate. In six steps he will show us how we get from bean to bar. Sarah shares research into the health benefits of chocolate with a focus on fibre, flavanols and theobromine. They will also look at the controversy around the association between chocolate and heart health. 

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Timecodes:

00:00 Can chocolate be healthy?

01:32 Quickfire questions

03:37 From cacao bean to chocolate bar

05:30 What is cocoa butter?

08:03 Healthy chemicals in chocolate

09:19 Is chocolate healthier than other treats?

14:16 Why chocolate melts in your mouth

16:20 Chocolate and cholesterol

23:30 Why savouring flavour improves health

23:25 Can we trust the chocolate industry?

33:00 Is mainstream chocolate healthy?

40:30 The unhealthiest ingredient in chocolate

43:45 Craft chocolate tasting session

44:45 How to make your chocolate last longer

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Today, we’re discussing Antibiotics. These incredible medicines target bacterial infections and save countless lives, but they don’t discriminate - killing off our good bacteria and impacting our gut health too. 

Some experts suggest probiotics as a solution. But do they really help? And can fermented foods be the answer to reversing the damage to your gut microbiome? 

Professor Tim Spector and Dr Will Bulsiewicz are here to help you understand what to do to boost your gut health after taking antibiotics.

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🌱 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

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The internet is panicking that seed oils cause inflammation and disease. Yet, they're everywhere. Canola, sunflower, safflower oil - these are all seed oils.

So why is there so much fear? And are any of the accusations true?

In this episode, we unpack the science of seed oils. With Professor Sarah Berry's expertise, we simplify what seed oils are, what the latest science says and why countless videos online say they’re toxic. 

Sarah Berry is a professor in the Department of Nutritional Sciences at King's College London and Chief Scientist at ZOE. She reveals the surprising truth about seed oils and tips to navigate a world full of them.

🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST

🌱 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

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Timecodes

00:00 Seed oils are in everything

02:07 Quickfire questions

03:29 What is seed oil?

05:31 Are seed oils full of chemicals?

10:41 Why are seed oils everywhere?

12:46 3 types of fat you should understand

19:32 Are seed oils toxic?

24:03 Is omega 6 dangerous?

26:57 These fats reduce disease risk

29:24 Key seed oil science 

37:15 Are seed oils unnatural?

44:57 Seed oil vs palm oil

49:50 Is it safe to cook with seed oil?

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Today, we’re discussing the health benefits and potential harms of the world’s most popular drink - Coffee.

We drink 2 billion cups of the stuff every day. But how much coffee is bad for your health?

Coffee expert James Hoffmann and leading scientist Prof. Tim Spector are here to help us understand.

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🌱 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

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Half of the world’s population will go through menopause. Yet research shows that a large proportion of women do not feel informed and equipped for menopause. In this episode, we reveal the results of a brand new study that highlight the impact of diet on menopause symptoms.

Davina McCall is a British household name and much-loved TV presenter on a mission to change this. Her 2022 book Menopausing provided a roadmap for women to be fearless in tackling this stage of life. She has her own very personal menopause story and today, she shares it with us.

Together with ZOE’s Chief Scientist, Prof. Sarah Berry, we’re having an honest and open conversation about perimenopause and menopause.

🤲 MenoScale Calculator - Track your menopause symptoms with our free tool 👉 zoe.com/menoscale

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Timecodes

00:00 Every woman goes through this

02:20 Quickfire questions

04:25 Davina’s menopause experience 

14:16 What happens during menopause

15:20 The impact of estrogen decline

17:40 How long does perimenopause last?

18:30 Is there a blood test for menopause?

24:20 What menopause symptoms are most common?

32:35 Does everyone get symptoms?

35:54 Does menopause increase disease risk?

39:15 Should you consider HRT?

45:30 Davina’s life changing experience

47:40 ZOE’s new study on diet and menopause

52:33 Can ZOE membership improve menopause symptoms?

54:26 Can supplements improve menopause symptoms? 

56:21 Gut microbiome health in perimenopause

58:26 Davina’s tips for exercise in menopause

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Bread has been a staple of our diet for literally thousands of years.

Around the world, millions of us start the day with a slice of toast, enjoy a sandwich for lunch, or tuck into a burger bun for dinner. 

But all bread is not baked equal. Professor Tim Spector and Vanessa Kimbell are here to help you choose the right type for your health.

🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST

🌱 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

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Thirty plants this week, think you could do it? It might sound a lot, but it’s easier than you think. Fruit, veg, nuts, seeds, even coffee all count as plants.

Legendary chef Hugh Fearnley-Whittingstall joins us to share tips on eating more plants. Hugh’s new book ‘How to Eat 30 Plants a Week’ explores the wild world of legumes, grains, herbs and beyond. He explains that getting your thirty plants each week can be simple, fun and delicious.

Joining Hugh is Tim Spector - professor of genetic epidemiology at King’s College London and ZOE’s scientific co-founder. Tim explains why our gut microbiome loves plants, highlighting the importance of polyphenols, healthy fats and fiber.

You’ll finish this episode inspired, empowered and likely... hungry.

🥑 Make smarter food choices. Become a member at zoe.com for 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 Thirty plants every week?

01:57 Quickfire questions

05:04 What happens when we digest plants?

08:43 Why are plants so different?

11:28 Why eating the rainbow is important 

18:42 Why 30 plants?

22:13 How much fiber should you eat a day?

25:53 The science that proves the power of plants

32:00 How to get more plants in your diet

34:45 How to get more plants on-the-go

38:36 Plant-based cooking made simple

46:45 Are dried and frozen plants just as nutritious?

47:51 How does cooking affect plants

48:56 What to do with your leftovers

49:44 Do mushrooms count as plants?

51:06 How important is organic food? 

55:40 Hugh’s showstopper dish

57:16 Surprise taste-test from Hugh’s garden

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You’ve probably heard conflicting advice on how often to eat. I know I have. And have you ever wondered about the evidence behind eating 3 meals a day? Could 2, or 5 meals actually be healthier?

Professors Tim Spector and Sarah Berry join me to share some unexpected insights and practical advice to help you base your snacking habits in the latest science.

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

🌱 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

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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 

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Today we’re discussing Nuts. If you’ve heard that nuts are bad for you because they’re full of fat, then, you’re in for a surprise. Professor Sarah Berry has led large scale human studies to uncover how nuts affect our health. And she’s here to tell us the healthiest way to incorporate them into your diet.

She'll also tell us about a new discovery that’ll help when you’re reading the nutrition information on the back of a nut packet.

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

📚 Books from our ZOE Scientists:

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Listen to the full episode here