ZOE Science & Nutrition

By ZOEScience Health & Fitness Nutrition Education

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ZOE Science & Nutrition episodes

May 04, 2023Omega-3 supplements: why you're (probably) wasting your money
“Omega 3s,” - we’ve all seen the name Omega 3s advertised on labels from nuts to seeds and even eggs! But are these fats healthy for us, or is this just another food myth?
In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: Is fish oil and omega 3 intake essential or is this just another food myth?
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Studies referenced in the episode:
High-fat meals rich in EPA plus DHA compared with DHA only have differential effects on postprandial lipemia and plasma 8-isoprostane F2α concentrations relative to a control high–oleic acid meal: a randomized controlled trial
Intake of fish and marine n-3 polyunsaturated fatty acids and risk of cardiovascular disease mortality: A meta-analysis of prospective cohort studies
Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease
The 3 most Important Types of Omega-3 Fatty Acids
REDUCE-IT EPA trial shows association between higher EPA levels, reduced CV events
Dietary supplementation with n-3 polyunsaturated fatty acids and vitamin E after myocardial infarction: Results of the GISSI-Prevenzione trial
Omega-3 Fatty Acids for the Management of Hypertriglyceridemia: A Science Advisory From the American Heart Association

Episode transcripts are available here.
Is there a nutrition topic you’d like us to cover? Email us at [email protected] and we’ll do our best to cover it.
22 min
April 27, 2023How ultra-processed foods wreak havoc on your body
Ultra-processed foods have become ubiquitous in modern diets. Many of us eat them regularly without understanding their potential impacts on our health.
From hidden additives to addictive properties, these highly processed foods can pose risks.
Navigating the complex world of ultra-processing can be challenging, and many people struggle to understand what to avoid, how to break unhealthy habits, and make positive changes to their health.
In today’s episode, Jonathan is joined by a special guest, Dr. Chris van Tulleken, to explore the science behind ultra-processed food.
Dr. Chris van Tulleken is an infectious diseases doctor at University College Hospital, in London, and one of the BBC’s leading science presenters.

Chris shares the groundbreaking research from his own lived experiments, including the now famous study with his twin brother Xand. His book Ultra-Processed People is out now.
Jonathan and Chris are joined by ZOE regular Tim Spector. Drawing from their combined expertise, our guests provide practical tips and advice, empowering listeners to make informed choices and take control of their diets.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:31 Introduction
02:14 Quick Fire Questions
05:25 Start of Chris's journey in nutrition
06:47 Discordant twins - How can twin studies help us?
08:51 What part do genetics play in our differences in health?
12:52 What were the potential consequences of weight gain?
15:20 What is ultra processed food (UPF)?
16:54 What's the difference between processed and ultra processed food?
18:52 Is ultra processing purely about profit?
21:13 Examples of ultra processed foods (UPF)
23:13 ZOE UPF survey - How much does the ZOE community eat?
25:28 Are the products that say they're healthy lying to us?
26:12 Are certain ingredients hidden by UPF?
27:44 Is low fat yoghurt that good for us?
30:39 Is UPF just junk food?
32:56 Kevin Hall’s UPF study
34:19 What makes UPF addictive?
36:34 Chris' ultra processed food experiment
39:12 Could food manufacturers make healthier UPF?
41:23 How do we solve the issue of UPF as a society?
45:26 Practical advice for cutting down on UPF
51:37 Summary
55:15 Goodbyes
55:27 Outro
Follow Chris on Twitter: https://twitter.com/DoctorChrisVT
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Episode transcripts are available here.
Is there a nutrition topic you’d like us to cover? Get in touch and we’ll do our best to cover it.
1 hr 1 min
April 20, 2023Why eating nuts makes you healthier, according to science
In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: If nuts are so full of fat, can they really be good for us?
There is no shortage of variety when it comes to the mighty (yet humble) nut and the ways we consume them. Dried, chopped, made into butter or roasted (over an open fire, anyone?) these little guys provide the nutrients our brains and bodies need in surprisingly high quantities. From industrially farmed to indigenously hand-harvested, the story of these nuts is, well…nuts!
In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: If nuts are so full of fat, can they really be good for us?
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Studies referenced in the episode:
Red-rumped agouti
8 Health Benefits of Nuts
Are nuts good for you?
Avoiding nuts and seeds for better gut health? You shouldn’t
Nuts and their Effect on Gut Microbiota, Gut Function and Symptoms in Adults: A Systematic Review and Meta-Analysis of Randomised Controlled Trials
Are fatty nuts a weighty concern? A systematic review and meta-analysis and dose–response meta-regression of prospective cohorts and randomized controlled trials
Why are scientists so intrigued by the food matrix?
Pecans acutely increase plasma postprandial antioxidant capacity and catechins and decrease LDL oxidation in humans
The surprising nutritional benefits of nuts
Walnut consumption and health outcomes with public health relevance—a systematic review of cohort studies and randomized controlled trials published from 2017 to present
If Almonds Bring You Joy, Enjoy More For Fewer Calories
Are nuts bad for you? Why the calorie counts for almonds don’t add up

Episode transcripts are available here.
Is there a nutrition topic you’d like us to cover? Get in touch, and we’ll do our best to cover it.
18 min
April 13, 2023Protein: are you getting enough?
Proteins, carbs, and fats … most people understand what the last two are. Carbs are sugars, and fat is, well, fat. It's protein that’s so important to our diets, but so often misunderstood — by the general public, that is.
Since the 1950s and 1960s, scientists have been measuring how protein affects our performance, how it supports and maintains the body’s structure, and how best to incorporate it into our diets.
From big steaks to protein shakes, tofu to seitan, protein is more available now than ever before. With so many options, surely we’re getting enough protein?
In today’s episode, Jonathan speaks with a leading nutritional researcher to find out.
Christopher Gardner is a professor at Stanford University and a member of ZOE’s scientific advisory board. He’s pioneering the movement to redefine how we understand the quality of our protein intake.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
03:02 - Quickfire questions
04:19 - What is protein?
08:07 - Can our bodies make the proteins we need?
08:37 - The mechanism for our bodies creating amino acids.
09:33 - What is an essential amino acid?
10:45 - Crazy study Stanford scientists did to find the Estimated Average Requirement of protein.
15:24 - How much protein should we consume?
18:15 - How much protein do we already consume?
23:02 - Can our bodies store protein?
24:02 - What happens to excess protein in our bodies?
24:51 - Protein Scam Alert!
25:28 - Stanford Study: Does the type of protein we consume affect physical performance?
28:15 - Protein requirements for kids and pregnant women.
31:05 - What is Amino Acid Distribution?
33:03 - Are plants missing certain amino acids?
33:47 - How is AAD like the game of Scrabble?
38:30 - What is the healthiest source of protein?
38:41 - Dr. Gardner’s case for changing the way we define “protein quality” in the US
41:33 - Jonathan’s summary
43:59 - Goodbyes
44:42 - Outro
Episode transcripts are available here.
Follow Chris: https://twitter.com/GardnerPhD
Studies mentioned in this episode.
Maximizing the intersection of human health and the health of the environment with regard to the amount and type of protein produced and consumed in the United States
Diet for a Small Planet by Frances Moore Lappé
Perspective: The Public Health Case for Modernizing the Definition of Protein Quality

Follow ZOE on Instagram: https://www.instagram.com/zoe/
Is there a nutrition topic you’d like us to cover? Get in touch, and we’ll do our best to cover it.
49 min
April 06, 2023Trans fats: how worried should you be?
Trans fats have a bad reputation. But we now know a lot more about these fats than we did when the first horror stories about them emerged.
So, based on the latest science, just how worried should we be?
Listen to today’s short episode of ZOE Science & Nutrition to find out.
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Studies referenced in the episode:
Hydrogenation of Unsaturated Fats and Trans Fats
Effects of dietary fatty acids and carbohydrates on the ratio of serum total to HDL cholesterol and on serum lipids and apolipoproteins: a meta-analysis of 60 controlled trials, published in The American Journal of Clinical Nutrition
Association of dietary, circulating, and supplement fatty acids with coronary risk: a systematic review and meta-analysis, published in Annals of Internal Medicine
Potential of trans fats policies to reduce socioeconomic inequalities in mortality from coronary heart disease in England: cost effectiveness modelling study, published in British Medical Journal
WHO calls for action to totally eliminate trans fat, ‘a toxic chemical that kills’
Trans fatty acids - are the effects only marginal? - published in American Journal of Public Health
Fats and oils in human nutrition
A trans European Union difference in the decline in trans fatty acids in popular foods: a market basket investigation, published in British Medical Journal
Countries with regulations against industrially produced trans fats tripled over the past year

Episode transcripts are available here.
Is there a topic you'd like us to cover on the show? Email us to let us know!
17 min
March 30, 2023'Miracle' weight loss drug Ozempic is approved. But does it work?
A miracle weight loss drug that’s approved in the US and the UK and has few side effects?
Ozempic is going viral on social media. Users are posting dramatic before and after pictures of their weight loss. An Ozempic trend is allegedly blossoming in Hollywood, and famous personalities like Elon Musk claim to have taken it.
Many remain doubtful, dismissing the craze as just another internet scam preying on people’s insecurities. However, earlier this month - semaglutide - the drug’s active ingredient, was approved as a weight loss treatment by the UK’s National Health Service. Even the most sceptical are taking note.
Jonathan speaks to Dr Robert Kushner the lead investigator of the huge phase 3 clinical trial that evaluated the safety and effectiveness of semaglutide. He is a founder of the American Board of Obesity Medicine and hailed the drug as a ‘game-changer’ in regards to the treatment of obesity.
Please be aware: Dr. Kushner is also a consultant on the medical advisory board for Novo Nordisk - the company that manufactures semaglutide.
Dr Robert Kushner is a Professor of Medicine at Northwestern University and a founder of the American Board of Obesity Medicine.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
03:17 – Quickfire questions
04:20 – What is Ozempic, and how does it work?
05:54 – Treating obesity like diabetes
10:24 – The ‘gamechanger’ Semiglutide clinical trial
14:19 – The role our ancestors play in our weight
17:16 – Short-term weight loss vs long-term weight loss
18:40 – Myths about obesity
21:53 – Obesity, a modern problem
23:56 – Other outcomes of the clinical trial
26:59 – The side effects of Semiglutide
31:45 – Risks of using Semiglutide without medical supervision
33:05 – Is Semaglutide linked to cancer?
36:59 – Can you take it If you’re not obese?
39:15 – The long term commitment of Semiglutide
42:49 – Will I put on weight if I stop taking it?
46:01 – Is this the end of obesity
49:30 – Summary
52:28 – Outro

Episode transcripts are available here.
Dr. Robert Kushner’s book, Six Factors to Fit: Weight Loss that Works for You!, is available to buy here
Follow Dr. Robert Kushner here
Studies mentioned: Once-Weekly Semaglutide in Adults with Overweight or Obesity
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Want to create your own podcast? Contact Fascinate Productions to bring it to life.
56 min
March 23, 2023Nightshade vegetables: hazard or health food?
Nightshade vegetables — even the name is ominous. Some people believe they exacerbate arthritis and can cause inflammation. So, should we avoid them?
In today’s short episode of ZOE Science & Nutrition, Jonathan and Will ask: What are nightshade vegetables, and how can they benefit our bodies?
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Studies referenced in the episode:
Potato glycoalkaloids and adverse effects in humans: an ascending dose study
Effect of red pepper on symptoms of irritable bowel syndrome: preliminary study
Treatment of arthritis with topical capsaicin: a double-blind trial
In defence of potatoes: How resistant starch from potatoes affects the gut microbiota
Health benefits of eating tomatoes emerge

Episode transcripts are available here.
Want to create your own podcast? Contact Fascinate Productions to bring it to life.
17 min
March 16, 2023 Michael Mosley: 4 habits that changed his life
If you had to do just one thing to improve your health, what would it be?
Our busy lives mean it can be difficult to keep up healthy habits, and with so much conflicting advice out there it’s tricky to separate fact from fiction. In today’s episode, Jonathan is joined by medical doctor, journalist, and presenter Michael Mosley, who is alongside ZOE regular Tim Spector, to discuss Michael’s four key habits to improve our health.
Michael’s latest book ‘Just One Thing’ explores these habits and has seen him speak to singing scientists and eccentric iceman to healthy habit experts and evangelists. And of course, being Michael, he tried every habit out himself. We talk about which methods are the most effective, which he has incorporated into his life, and how he makes his new habits stick.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 Introduction
00:12 Topic introduction
01:38 Quick Fire Questions
03:24 Michael's simple changes to improve health
04:26 Are cold showers good for you?
05:54 How long do you need to be immersed in cold water for the benefits to work?
06:40 Can cold showers improve mental wellbeing?
10:25 Potential dangers of cold water swimming
11:58 Do cultural differences present different outcomes across the world?
13:08 Can these small stressors help us?
13:28 What is the theory behind this working?
15:21 Will this work for everyone or is this very personalized?
17:45 What effects does breathing have on your health?
18:57 How breathing exercises affect our brain
21:23 How do you keep up the breathing exercises?
22:36 ZOE app breathing exercise
24:44 Is there a difference between breathing through your nose and your mouth?
26:04 How important are plants and nature for our health?
29:21 Can exposure to nature improve things like mental health and even gut health?
31:01 Can herbs also help improve our health?
31:27 What are the benefits of exercise?
32:42 What are endocannabinoids?
33:41 Are preferences for exercise genetic?
35:12 Is it endorphins that make us feel good after / during exercise?
36:31 How exercise affects us is extremely personalized
38:42 How do we encourage people who don't enjoy exercise to do it?
40:13 Tips to improve your exercise routines
43:08 Are there benefits to walking downhill?
45:42 Summary
48:34 Goodbyes
49:08 Outro
Episode transcripts are available here
Michael Mosley’s book is available to buy here
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Have an idea for a podcast? Contact Fascinate Productions to bring it to life.
55 min
March 09, 2023 Everything you've heard about lactose is wrong
Lactose is usually only discussed in the context of intolerance. This intolerance can make us feel bloated, gassy and uncomfortable. But from cow’s milk to yoghurt and even breast milk, lactose is everywhere! So, can it really be that bad for us?
In today’s short episode of ZOE Science & Nutrition, we’re joined by Dr Will B. to find out.
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Studies referenced in the episode:
Nature: How humans’ ability to digest milk evolved from famine and disease
PubMed Central (PMC)
Effects of Prebiotic and Probiotic Supplementation on Lactase Deficiency and Lactose Intolerance: A Systematic Review of Controlled Trials
PubMed Central (PMC)
Improving lactose digestion and symptoms of lactose intolerance with a novel galacto-oligosaccharide (RP-G28): a randomized, double-blind clinical trial
PubMed Central (PMC)
Impact of short-chain galactooligosaccharides on the gut microbiome of lactose-intolerant individuals
https://www.hopkinsmedicine.org/health/conditions-and-diseases/lactose-intolerance
The Importance of Lactose in the Human Diet: Outcomes of a Mexican Consensus Meeting:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893676/
Episode transcripts are available here.
Want to create your own podcast? Contact Fascinate Productions to bring it to life.
17 min
March 07, 2023Best of gut health - anniversary edition
Gut health is a topic we talk about a lot at ZOE. The gut doesn’t just fight disease, it boosts our mood, processes energy and so much more. Today’s bonus episode journeys through everything we’ve learnt about gut health so far. And what a myth-busting journey it is!
In this episode, Jonathan delves into the microbiome, highlighting the most useful tips from conversations with ZOE’s U.S. Medical Director and resident gut health expert, Will Bulsiewicz, and Tim Spector, one of top 100 most cited scientists and author Food for Life.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Intro
01:27 - Is bacteria bad for us?
04:10 - How is the microbiome affected by what we eat?
10:00 - What happens to the gut when fasting?
11:53 - Why bacteria eats the inside of our bodies
13:59 - What causes heartburn?
17:00 - What’s going on with gas and bloating?
19:09 - Tell-tale signs of constipation
22:42 - How to treat constipation
25:52 - Other signs of an unhealthy gut
27:20 - Why do doctors ask about your trips to the bathroom?
29:37 - Tips for tackling an unhealthy gut
31:40 - Outro
Episode transcripts are available here.
Will’s book is available to buy here.
Tim’s book is available to buy here.
Full length episodes mentioned:
Signs of an unhealthy gut
Gut bacteria and fasting: meet the night crew - The Big IF Dailies
Gas and bloating: the causes and how to stop it
Your gut is full of bugs: why this is great news
The ultimate guide to constipation
Heartburn: Why it happens and what you can do
Referenced in today’s episode:
A redefinition of constipation from King’s College London
The State Of The Nation’s Gut, a report from the U.K.-based Love Your Gut initiative
Epidemiology of constipation in Europe and Oceania: A systematic review published in BMC Gastroenterology
Recent advances in understanding and managing chronic constipation published in F1000Research
The Bristol Stool Scale
ZOE’s Blue Poop Challenge
Blue poo: Impact of gut transit time on the gut microbiome using a novel marker published in Gut

Follow ZOE on Instagram: https://www.instagram.com/zoe/
Want to create your own podcast? Contact Fascinate Productions to bring it to life.
35 min

About ZOE Science & Nutrition

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The world’s top scientists explain the latest health, nutrition, and gut health research and translate it into practical advice to improve your health & weight. Join ZOE Science & Nutrition,…