ZOE Science & Nutrition

Allergies are on the rise in both infants and adults. Many are calling it an epidemic. Allergies can limit your diet, cause irritation, and in some cases be life threatening. 

In today’s episode, we discuss the evidence suggesting that our gut plays a key role in protecting us from food allergies.

Professor Gideon Lack tells us how we can reduce the risk of allergies developing in children. Gideon also shares innovative ways to treat allergies and significantly reduce the risk of death. 

Gideon is Professor of Paediatric Allergy at King’s College London. His groundbreaking studies into allergies have reversed the official medical advice of multiple countries. 

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Timecodes

00:00 Allergies are on the rise

01:30 Quickfire questions

05:02 Allergies vs intolerances

06:48 Do allergies only develop in childhood?

11:18 Why allergic reactions happen

15:33 Hay fever and asthma 

18:28 How to spot birch pollen allergy

19:58 Which allergies do children develop?

26:50 Gideon’s light bulb moment

32:16 Does eczema play a role?

36:36 The importance of the gut microbiome

45:08 How to protect your baby

50:05 Skin and allergies

54:06 Should nuts be banned on planes?

57:49 The truth about airborne allergens

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Today we discuss intermittent fasting with Professor Tim Spector, and Gin Stephens, New York Times best selling author of Fast. Feast. Repeat. 

As many of you long term listeners will know, ZOE ran the world’s largest ever study on intermittent fasting. We know a lot of you are interested in the potential benefits. I’m talking about improved blood sugar control, heart health, and mood. 

But practically, how do you get started with fasting?

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

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Forty percent of people in the UK and US have high cholesterol. Knowing how to lower it can be confusing. In today’s episode, we simplify the science of cholesterol, drawing from ZOE’s 2021 PREDICT study, which explored its link to the gut microbiome.

Dr. Sarah Berry explains the differences between ‘good’ and ‘bad’ cholesterol, discusses how cholesterol can impact your health, and shares tips on maintaining healthy cholesterol levels.

Sarah is a professor in the Department of Nutritional Sciences at King's College London and Chief Scientist at ZOE. She is also the lead nutritional scientist on the PREDICT program.

🥑 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

01:40 Quickfire questions

04:01 What is cholesterol?

05:50 LDL vs HDL cholesterol

11:35 How diet affects cholesterol

13:55 Which fats should you increase?

16:00 Why do some people have high LDL levels?

18:40 The gut microbiome and cholesterol

20:37 What is ApoB?

24:00 Why don’t all doctors measure ApoB?

25:50 Why triglycerides matter to your health

29:30 Triglycerides and post-meal responses

30:45 Which foods can help lower cholesterol?

33:20 Saturated fat explained

35:30 How refined carbs affect cholesterol

39:50 Can you trust ‘low fat’ food labels?

41:15 The benefits of whole grain carbohydrates and fibre

45:03 Sarah’s personal view on statins

48:13 Cholesterol levels in postmenopausal women

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There seem to be good arguments for and against eating dairy. 

But how do we know what to listen to? Well at Zoe, we consult the latest research to draw our conclusions.

In this episode, our two resident professors join us to unpack what the science says about dairy and your health. 

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

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Olive oil could transform your health. It regulates blood sugar, helps with weight management and prevents long-term disease. That is if it's the right kind of olive oil.

Distributor of the world’s finest olive oils, Elizabeth Berger, and Professor Tim Spector discuss its health benefits, debunk myths, and explain how storage and cooking can affect nutritional value.

In today's episode, we learn how to get the most from olive oil, why choosing the right olive oil is crucial and the significant antioxidant and anti-inflammatory benefits of this kitchen staple.

Elizabeth Berger is the founder of Frantoi, which works with growers and millers across Italy to harvest exceptional extra virgin olive oils. Tim Spector is a true olive oil evangelist, as well as one of the world’s top 100 most-cited scientists and ZOE's scientific co-founder.

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🌱 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

01:05 Quick fire questions

03:15 How is olive oil made?

04:25 The 4 grades of olive oil

11:20 Olive oil in Mediterranean diets

13:15 The science behind healthy olive oil

16:35 Why we need healthy fats

21:05 What are polyphenols?

23:06 Extra virgin vs regular olive oil

27:03 Is there food industry misinformation about olive oil?

25:55 The power of seasonal eating

26:50 The best time to buy olive oil

28:00 The biggest myths about olive oil

31:25 How to properly store olive oil

33:00 How long do the health benefits last?

39:10 Is it safe to cook with extra virgin olive oil?

42:55 Tasting session of 3 extra virgin oils

55:10 How to identify high-quality olive oil

57:30 Tips to get more olive oil in your diet

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While researching for his bestselling book, Food for Life, Tim dug deep into the new science around UPFs. We used to think they were unhealthy because of their high salt, fat and sugar levels. But there’s much more to the story. 

Tim helps us navigate our UPF-filled grocery stores to eat healthier, and explains what he got wrong about a food group he'd previously overlooked... the humble mushroom.

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Rates of colorectal cancer have declined in people over 65 but doubled among people under 50 in the last few decades. By 2030 it’s expected to be the leading cancer-related death in this age group.

In today’s episode, gastrointestinal cancer and prevention specialist, Dr. Andy Chan, explains how changes in the gut microbiome could be to blame.

Dr. Chan discusses the critical role your diet plays in cancer risk, how your gut microbiome can influence the development of colon cancer and the steps you can take to lower your risk.

Dr. Andy Chan is a Professor of Medicine at Harvard Medical School and Program Director for Gastroenterology training at Massachusetts General Hospital.

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

04:00 What is colon cancer?

05:20 How does cancer develop?

08:50 How common is colon cancer?

11:00 Demographics and shifting trends

14:00 Leading cause of cancer death for men under 50

15:32 Why are cancer rates rising in younger people

17:10 The role of diet and obesity

19:40 Does alcohol have an impact?

21:10 What is metabolic health and why does it matter?

25:10 Gut health and colon cancer 

27:50 Evidence from animal studies

33:43 Why overuse of antibiotics can be harmful 

38:15 Screening recommendations and methods

44:40 Can changing your diet reduce risk?

49:50 Should we avoid red meat?

53:28 Does physical activity reduce risk?

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Let's take control of our blood sugar. We’ll dive into a conversation with Professor of Human Physiology, Javier Gonzalez. He explains which exercises can reduce your blood sugar spikes and dips - which will have a positive impact on your long term health. And don’t worry, you don’t have to become an Olympic Weightlifter to do it.

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Did you know you can build muscle just as effectively with plant protein as with animal protein?

In this episode, nutritionist Simon Hill, and board-certified gastroenterologist Dr Will Bulsiewicz, explain how our bodies use protein to build muscle and highlight the health benefits of plant proteins, such as reducing the risk of heart disease, type-2 diabetes, and hypertension.

In today’s episode, Simon and Will debunk common myths about protein and discuss the broader benefits of plant proteins, including improved gut health and reduced chronic disease risk.

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

06:20 What is protein?

08:01 Essential amino acids explained

09:30 The role of protein in building muscle

11:00 Why muscles matter

12:05 Optimising protein intake for health

14:30 Protein and healthy aging

15:48 Best sources of protein

21:35 Animal vs plant protein sources

28:35 How to achieve fitness goals with plant protein

33:45 Which plants have high levels of protein?

38:07 Is gut health linked to muscle mass?

40:35 How to introduce more plant-based foods into your meals

44:54 New Harvard study on protein intake and healthy ageing

47:55 How much protein is in eggs and dairy?

51:24 Concerns about ultra-processed foods 

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Today we’re finding out how to improve blood vessel health with New York Times best selling author, Dr. William Li.

Dr. Li has some simple steps we can take to not only slow down the deterioration of our blood vessels, but also to reduce any existing blockages that we may, or may not yet know about.

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