ZOE Science & Nutrition

If you thought coffee was just a caffeine kick, think again.

Prof. Tim Spector & coffee expert James Hoffmann explore the intricate relationship between coffee and health.

They uncover truths and myths about caffeine and describe coffee’s fascinating role in improving gut health.

Tim also shares exciting news about soon-to-be published research. The topic: coffee and the gut microbiome. Plus, James brews coffee live in the studio and helps us understand the different coffee variants. He even dives into the world of coffee kombucha.

James Hoffmann is an English barista, YouTuber, entrepreneur, coffee consultant, and author. He came to prominence after winning the World Barista Championship in 2007 and is credited as a pioneer of Britain's third-wave coffee movement.

Tim is a professor of genetic epidemiology at King’s College London, director of the Twins UK study, scientific co-founder of ZOE, and one of the world’s leading researchers. 

🌱 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

01:50  Quickfire Questions

04:24  Why are we all so obsessed with coffee?

05:02  What are the health benefits associated with coffee?    

06:40  There is a lot more fiber in coffee than you think

09:47  The effects of caffeine and gender differences

12:31  Why is coffee full of polyphenols?

15:12  Tim’s new research teaser

21:21  What is the health relationship between fiber, microbes and our bodies?

27:32  Should we all start drinking coffee and should we choose decaf?

31:52  Modern coffee is all about flavor

33:03  Does the way that we make coffee impact our health?

37:55  James explains his mini laboratory!

43:42  Why is coffee not regulated in coffee shop chains?

44:35 What's the best way to make coffee?

44:40  Coffee #1 Filter Coffee

47:10  Coffee #2 Decaf Coffee

51:00  Coffee #3 Instant Coffee

1:00:50 How does caffeine affect high blood pressure?

1:05:36 Summary

Mentioned in today’s episode: 

How to Make the Best Coffee at Home by James Hoffman

Editorial correction: James refers to chlorogenic acid as a polyphenol. We have since learnt that this is incorrect. Rather, it is a phenolic compound or a phenolic acid. James has shared this short video on his YouTube channel clarifying this

Follow ZOE on Instagram

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

Episode transcripts are available here

Do you want to live to 100? Dan Buettner may be able to help. Dietary patterns, community, environment, and stress management play pivotal roles in longevity, and he’s studied the longest living people on earth.

From Sardinia's matriarchal villages to Okinawa's garden-rich diets, this episode takes us on a tour of insights. It's not just about living longer, it's about thriving.

In today’s episode, Jonathan is joined by Dan Buettner and Prof. Tim Spector to discuss the secrets of a longer, healthier life. Together, they journey through the world’s blue zones, rare global hotspots where celebrating your 100th birthday is common. The guests also address the threats to these longevity havens and the decline of traditional diets.

Dan Buettner is an American National Geographic fellow and New York Times bestselling author. He’s also an explorer, educator, and creator of the Netflix series “Live to 100,” which discovers five unique communities where people live extraordinarily long and vibrant lives.

Tim Spector is a professor of genetic epidemiology at King’s College London, director of the Twins UK study, scientific co-founder of ZOE, and one of the world’s leading researchers. He's also the author of Food for Life, his latest book on nutrition and health.

🌱 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

01:09 Quickfire questions

02:33 What are Blue Zones?

04:43 Why do people in Blue Zones live longer?

06:48 What is a Centenarian?

09:00 What are Blue Zone diets?

11:49 Foods for longevity

15:03 Why are these foods good for us?

19:15 Why Blue Zone diets are seasonal and inexpensive

22:30 Is eating meat 5 times a month healthy for us?

27:42 Why are the Blue Zones disappearing?

31:25 Blue Zone tactics to reduce stress

36:02 Can stress reduce life expectancy?

40:36 Why unconscious physical activity is best

45:07 How can we make our lives more ‘Blue Zone’ like?

47:23 The number one thing you can do to add years to your life is…

48:53 Dan's stress reduction techniques

51:39 What is Dan’s daily diet?

53:16 Summary

Mentioned in today's episode:

Telomere shortening and the transition to family caregiving in the Reasons for Geographic and Racial Differences in Stroke (REGARDS) study from PLOS One

Books and series from Dan Buettner:

The Blue Zones Challenge: A 4-Week Plan for a Longer, Better Life

The Blue Zones Secrets for Living Longer: Lessons From the Healthiest Places on Earth

The Blue Zones Kitchen: 100 Recipes to Live to 100

"Live to 100"

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

Episode transcripts are available here.

We've probably all heard of “antihistamines,” medications that can ease symptoms of hay fever and other allergies. 

But what is “histamine”? It’s a vital chemical that our bodies produce, and it plays a role in a number of functions that support our health. 

Histamine intolerance seems to be increasingly common, but it’s difficult to diagnose. Some people may not be aware that they have it or how to treat it.

In today’s episode of ZOE Science & Nutrition, Jonathan speaks with Dr. Will Bulsiewicz, ZOE’s U.S. medical director, to learn more about this flourishing area of research — and the best ways to identify and treat histamine intolerance.

Will is a board-certified gastroenterologist, and New York Times bestselling author of the microbiome book Fiber Fueled.

🌱 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

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.

Stress is a main factor contributing to ill health, and Dr. Rangan Chatterjee believes that it’s the number-one cause of the illnesses he treats.

In today's episode of ZOE Science & Nutrition, Rangan sheds light on the causes of stress, ranging from sleep deprivation and overwhelming workloads to a lack of quality time with others.

You’ll learn how “microdoses” of stress can reach a tipping point, why recognizing these doses is key, and which powerful strategies can help you cope.

Are you ready to transform your relationship to stress?

Dr. Rangan Chatterjee is regarded as one of the most influential medical doctors in the U.K. He wants to change how medicine is practiced for years to come, and his mission is to help 100 million people around the globe live better lives. He’s a professor of health communication and education at the University of Chester, and he hosts one of the most listened-to health podcasts in the U.K. and Europe — Feel Better, Live More has had over 200 million listens to date and is listened to and watched by over 8 million people every month.  

🌱 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

01:24  Quickfire Questions

04:24  What is stress?

08:00 Our bodies respond to physical and emotional stress in a similar way

10:48 How much stress is bad for us?

16:17 How do micro stress doses affect us?

20:08 Modern life stress is different!

23:16 Stress is the number 1 cause of disease today

29:37 Do women and men perceive stress in the same way?

30:54 Breathing techniques for stress reduction

36:28 Movement and exercise for stress reduction

41:32 How to make new behaviors into habits

43:37 The impact of human touch

49:04 The power of journaling

52:54 Summary

Mentioned in today’s episode: 

Episode transcripts are available here.

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

They’re not a plant or an animal — fungi are their very own kingdom of life. And their unique composition means they offer novel, often unbelievable, benefits to our health. Certain species of fungi are currently used to treat conditions ranging from cancer to depression. 

The love of mushrooms (or mycophilia) has grown in recent years. And at the heart of this movement is biologist Dr. Merlin Sheldrake, author of the bestseller Entangled Life: How Fungi Make Our Worlds, Change Our Minds and Shape Our Futures. 

In today’s episode of ZOE Science & Nutrition, Jonathan, Merlin, and ZOE Co-Founder Prof. Tim Spector ask: Why are mushrooms so special?

🌱 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

Follow ZOE on Instagram.

Timecodes:

00:00 - Introduction 

1:42 - Quickfire round

3:04 - What are fungi?

8:40 - The connection between fungi, plants & gut health

14:10 - The human impact on fungi

19:41 - Mushrooms and mental health 

28:01 - Fungi as medicine

35:34 - Why should we eat mushrooms

40:39 - How to introduce more mushrooms into your diet

46:56 - How often should you eat mushrooms

51:17 - Summary

56:01 - Outro

Mentioned in today’s episode: 

Episode transcripts are available here.

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

From fads to fallacies, misconceptions have permeated diet narratives for decades. So, we dig in and demystify to forge a personalized path toward sustainable well-being.

In today’s episode, Jonathan is joined by Prof. Christopher Gardner and podcast regular Dr. Sarah Berry. Christopher is a professor of medicine at Stanford University and the director of nutrition studies at the Stanford Prevention Research Center. Sarah is an associate professor in nutrition at King’s College London and chief scientist 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

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

Follow ZOE on Instagram.

Timecodes:

00:00 Intro

01:00 Quick fire questions

02:30 Why do people go on diets?

05:07 Is it too late to change your diet?

06:28 How to adopt a better diet lifestyle in the long term

11:06 What are the worst diets for our health?

16:47 Why is there such a big gap between the scientific evidence and what we see on the shelves?

19:49 What should we do to improve our diet?

25:40 Do whole foods make us feel more full?

31:14 What does plant based mean and how does it tie in with the mediterranean diet?

32:14 Why is fiber so good for us?

35:50 Is it healthy to have fat in your diet?

37:03 Are reduced fat foods in supermarkets as good as they claim to be?

39:33 Low carb vs low fat study

45:07 What dietry revalations can we expect to see this year?

52:15 Summary

57:39 Goodbyes/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 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. 

🌱 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

Follow ZOE on Instagram

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: 

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 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 

Follow ZOE on Instagram

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

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

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:

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 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