ZOE Science & Nutrition

As we age, the distribution of our body fat changes, particularly around menopause.  

Most people think of body fat as bad, but fat tissue plays a number of hugely important roles in our health.

In today’s episode of ZOE Science and Nutrition, Jonathan is joined by Dr. Sarah Berry and Prof. Deborah Clegg. Together, they debunk the myth that fat is bad, enlighten us about why body fat is distributed where it is, and explore the differences in fat distribution between men and women. 

Deborah Clegg is a professor and Vice President for Research at the Texas Tech University Health Sciences Center, El Paso. Her research focuses on sex differences in metabolism, adipose tissue, and the brain and the impact this has on our health. Dr. Sarah Berry is one of the world's leading experts on human nutrition. She has run more than 20 randomized clinical trials looking at how humans respond to different fats.

Head to zoe.com/podcast if you want to uncover the right foods for your body and get 10% off your ZOE membership.

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

Follow ZOE on Instagram

Timecodes:

00:00 Intro

04:00 What is body fat?

06:32 What is healthy fat?

07:52 Female vs male body fat

11:56 Why is belly fat the most unhealthy?

19:43 Waist to hip ratio

21:24 How estrogen affects fat distribution

27:41 Perimenopause symptoms

31:01 Fat cells producing estrogen

36:00 Hunger the menopause

38:46 Weight gain and the menopause

40:54 Physical changes in men

42:28 Exercise and fat distribution 

43:26 What to eat during menopause

46:37 Estrogen supplements

Mentioned in today’s episode: 

The evolutionary impact and influence of oestrogens on adipose tissue structure and function from Philosophical Transactions of the Royal Society B 2023

Menopause is associated with postprandial metabolism, metabolic health and lifestyle: The ZOE PREDICT study from EBioMedicine 2022 

Episode transcripts are available here.

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

Admit it, exercise isn't everyone's favorite pastime. Of course, our ancestors weren't hitting the gym by choice — our evolution has wired us to stay active, and this natural activity actually slows down the aging process.

The good news is that you can achieve the benefits without feeling like you're "exercising."

In today’s episode, Prof. Daniel Lieberman debunks exercise myths. He also teaches us how exercise impacts our health and how learning from our evolution can unlock the secrets of a longer life.

Daniel Lieberman is a paleoanthropologist at Harvard University. He’s the Edwin M. Lerner II Professor of Biological Sciences and a professor in the Department of Human Evolutionary Biology. He’s best known for his research on the evolution of the human mind and the human body.

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

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

Timecodes:

00:00  Introduction

01:34  Quickfire questions

03:22  The Rudyard Kipling view of our ancestors

04:54  Is exercise good for us and why do most of us hate it?

06:19  For millions of years, people were physically active for 2 reasons only…

15:38  Our bodies have evolved to save calroies and preserve energy

18:31  It’s normal to think your life is normal

22:27  We need to exercise because we don’t move enough!

34:00 Diet, exercise and sleep can prevent these diseases…

39:54  The active Grandparent hypothesis

43:10  Study of men matriculating as undergraduates at Harvard University

49:44  How can we enjoy keeping physically active?

01:00:00 The importance of weights exercise

01:06:43 Summary

Mentioned in today’s episode: 

Three generations of HSPH researchers explore health benefits of exercise from the Harvard T.H. Chan School of Public Health

Stanford marshmallow test experiment, a summary from Simply Psychology

We also mention Daniel’s book Exercised: The Science of Physical Activity, Rest and Health, and you can find it here.

Episode transcripts are available here.

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

We’ve been working for the past 2 years on a randomized controlled trial of ZOE membership. 

Participants used personalized nutrition advice to try to improve their health — and the results are fascinating. 

In today’s episode of ZOE Science & Nutrition, Jonathan, Sarah, and Tim ask: How did ZOE hold up as part of this trial?

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

Follow ZOE on Instagram.

Timecodes

01:03 - Quickfire round

02:10 - Sarah’s first impression of Jonathan

05:29 - What is an RCT

10:20 - What is ZOE and how does it work

14:14 - What did the RCT participants experience

16:16 - Using cookies to measure blood sugar

20:07 - What is blood fat

25:02 - What happens once you’ve done your tests

26:17 - Recent dietary changes Jonathan, Sarah and Tim have made

34:52 - How are you guided through the ZOE program

37:19 - Control group vs ZOE group

41:23 - Results of the ZOE RCT

45:03 - Do other wellness products have RCTs

47:57 - Will the results be greater after a year of ZOE

54:44 - Does the ZOE membership work

57:02 - The difference between ZOE and other medical devices

58:44 - Summary and outro

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

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

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

Heart disease is among the top five causes of death globally, and it’s the first in the United States and United Kingdom. In the U.S., it causes 1 in 5 deaths.

But what is heart disease, exactly? Can we take steps to avoid it? Prof. Eric Rimm, of the Harvard T.H. Chan School of Public Health, is here to enlighten us. 

In today’s episode of ZOE Science & Nutrition, Jonathan and Eric explore what we can do to reduce our chances of getting heart disease. 

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

Follow ZOE on Instagram. 

Timecodes:

00:15 - Intro

01:07 - Quick fire questions

02:10 - Biggest myth about Heart Disease

03:2 6 - What is Heart Disease?

08:03 - What is a stroke?

10:29 - What are the differences in Heart Disease symptoms between men and women?

12:51 - Did you know that…

14:24 - The multi-decade diet study

21:24 - The 4 ways to lower chances Heart Disease

28:16 - Weight and Heart Disease

32:09 - What can you do to reduce Heart Disease risk?

34:30 - Exercise and Heart Disease risk

37:11 - Body Weight and Heart Disease risk

38:01 - Diet and Heart Disease risk

41:06 - Sleep and Heart Disease risk

46:18 - What is the cutting edge research in Heart Disease?

49:35 - Summary

53:18 - Conclusion

Mentioned in today’s episode: 

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

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.

Episode transcripts are available here.

What are lectins, and are they dangerous? These “antinutrients” have come under attack and were recently the subject of a dietary fad fueled by a popular book. As always, there’s more to the story.

In today’s episode, Jonathan is joined by Dr. Will Bulsiewicz to dive deep into the world of lectins. They dissect questionable studies, debunk myths, and offer expert advice about how to approach foods containing these misunderstood compounds.

Will is a board-certified gastroenterologist with 14 years of experience. He’s also the New York Times best-selling author of Fiber Fueled and ZOE’s U.S. medical director. 

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

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

Follow ZOE on Instagram.

Mentioned in today’s episode:

Lectins as bioactive plant proteins: A potential in cancer treatment from Critical Reviews in Food Science and Nutrition

Plant-derived lectins as potential cancer therapeutics and diagnostic tools from BioMed Research International

A legume-based hypocaloric diet reduces proinflammatory status and improves metabolic features in overweight/obese subjects from the European Journal of Nutrition

Dietary legume consumption reduces risk of colorectal cancer: Evidence from a meta-analysis of cohort studies from Scientific Reports

Intake of legumes and cardiovascular disease: A systematic review and dose-response meta-analysis from Nutrition, Metabolism and Cardiovascular Diseases

Legume consumption is inversely associated with type 2 diabetes incidence in adults: A prospective assessment from the PREDIMED study from Clinical Nutrition

The effects of legume consumption on markers of glycaemic control in individuals with and without diabetes mellitus: A systematic literature review of randomised controlled trials from Nutrients

Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials from The American Journal of Clinical Nutrition 

The "white kidney bean incident" in Japan from Methods in Molecular Biology

Fructan, rather than gluten, induces symptoms in patients with self-reported non-celiac gluten sensitivity from Gastroenterology

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. 

Episode transcripts are available here.

Can the power of your thoughts help defy aging? Could your mind help improve your eyesight or even heal wounds faster? 

These ideas might seem far-fetched, but our guest, Harvard Professor Ellen Langer, has spent four decades uncovering the real science behind this.

In this episode, discover how to harness your mind-body connection to enhance your well-being.

Ellen Langer is an American professor of psychology at Harvard University. In 1981, she became the first woman ever to be tenured in psychology at Harvard. 

Prof. Langer studies the illusion of control, decision-making, aging, and mindfulness theory.

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

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

Follow ZOE on Instagram.

Timecodes:

00:00 Introduction

01:48  Quickfire questions

04:34  The mind and body should be understood as one unit

05:42 The counterclockwise study

06:51 Chambermaid exercise study

09:33  What is Mindfulness?

10:59 All of the misery we experience is a function of our mindlessness

14:47  Mindful optimism

23:12  Everything should be different, every day of your life

25:33  How Ellen approaches a simple eyesight test    

28:21 We have more control over our health and lives than we think…

33:35  Placebos could be our strongest medicines…

39:00  Blood sugar study results

44:50  How to approach mindfulness

54:05  Summary

Mentioned in today’s episode: 

Ageing as a mindset: A counterclockwise experiment to rejuvenate older adults sponsored by Catholic University of the Sacred Heart

Mind-set matters: Exercise and the placebo effect from Psychological Science

The Mindful Body and Mindfulness, two books by Prof. Langer

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.

Do you feel like your muscles are shrinking or getting weaker? Many people gradually lose muscle mass as they get older. And this leads to an increased risk of falls, osteoporosis, and fractures. 

When it comes to your muscles, it’s a case of use them or lose them. But what is the most effective way to use our muscles and maintain strength? Ex-bodybuilder and professor of exercise science Brad Schoenfeld tells us how. And it’s easier than you might think!

In today’s episode of ZOE Science & Nutrition, Jonathan and Brad ask: How can you maintain muscle mass as you age? 

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

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

Follow ZOE on Instagram

Timecodes:

00:00 - Introduction 

1:25 - Quickfire round

2:38 - How do our muscles work

3:01 - Why are muscles important for our health

5:15 - The loss of muscles and how to prevent it

8:19 - Resistance training - How it builds muscles

11:24 - Nutrition and muscle growth

13:01 - How muscle growth changes with age

17:45 - Resistance training vs Cardio

20:20 - How to do resistance training

28:11 - No time to exercise?

30:28 - What weight to train with

36:10 - How menopause affects muscle maintenance

41:13 - Summary and outro

Mentioned 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. 

More than 50 systemic health conditions — including Alzheimer’s, diabetes, and heart disease — are associated with oral disease. 

The link between systemic and oral conditions is always microbial, inflammatory, or both. So, how can we look after our gums to improve our health?

In today’s episode, Jonathan and Prof. Alp Kantarci pose the question: How does the health of your oral cavity shape your general health?

Dr. Alp Kantarci is a professor, scientist, dentist, oral health researcher, periodontist, dental implant surgeon, and senior member of staff at the Forsyth Institute, an independent research institute that focuses on the connections between oral health and overall wellness. Dr. Kantarci is also a faculty member at Harvard University School of Dental Medicine. He has published more than 190 articles in peer-reviewed scientific journals and has presented more than 170 talks and posters at dental and medical congresses.

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

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

Follow ZOE on Instagram.

Timecodes:

01:35 - Quickfire questions

04:11 - What is oral health?

08:35 - How is our oral health connected to the health of the rest of our body?

11:01 - Oral microbiome

18:48 - Why does bad oral health affect the rest of the body?

22:47 - How much does the state of our oral health contribute to dementia?

25:48 - The link between oral health and diabetes

28:31 - The link between oral health and cardiovascular diseases

32:41 - What are the key steps to look after our oral health?

35:36 - Alp’s view on mouthwash

37:51 - Oral health & probiotics

42:22 - Impact of food on our oral health

45:45 - Does sparkling water affect our oral health?

50:04 - Summary

52:34 - Goodbyes

52:41 - Outro

Mentioned in today’s episode: 

Dementia and the risk of periodontitis: A population-based cohort study from the Journal of Dental Research.

Microglial response to experimental periodontitis in a murine model of Alzheimer’s disease from Scientific Reports.

Fusobacterium nucleatum dissemination by neutrophils from the Journal of Oral Microbiology.

Safety and preliminary efficacy of a novel host-modulatory therapy for reducing gingival inflammation from Frontiers in Immunology.

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. 

Dr. Peter Attia doesn’t want a slow death. He doesn’t want his final years to be defined by poor mental and physical faculties that only worsen as the years roll by. But, by making changes to his lifestyle today, he’s taking control of his health tomorrow

In today’s episode of ZOE Science & Nutrition, Jonathan and Peter ask: How can you maintain your health as you age? 

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

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

Follow ZOE on Instagram

Timecodes:

00:00 - Introduction 

1:29 - Quickfire round

3:14 - Healthspan vs lifespan

09:52 - The difference between slow and quick death 

12:23 - What diseases cause slow death

13:34 - Acting before there’s a problem

16:17 - Is it too late to improve my future health

19:20 - How to improve modern medicine

25:07 - The importance of blood sugar

33:03 - The centanarian decathlon

34:00 - Cardio training

38:00 - Strength training

40:43 - Summary and outro

Mentioned 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. 

Not all of us want to go to the gym 5 times a week, but what if there was a way to do quick, short high intensity 20 second exercises and still reap benefits - or does that sound too good to be true?

Javier and Jonathan break this down as they look at recent studies and results, optimizing exercise routines to achieve the desired health benefits, taking into account factors like intensity, duration, and frequency as well as discussing the effect of working from home vs commuting to the office.

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

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

Follow ZOE on Instagram

Mentioned in today’s episode:

The Effects of High Intensity Interval Training vs Steady State Training on Aerobic and Anaerobic Capacity; from The Journal of Sports and Science Medicine

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.