ZOE Science & Nutrition

By ZOEScience Health & Fitness Nutrition Education

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46 min
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ZOE Science & Nutrition episodes

October 26, 2022 How fasting affects energy and mood - The Big IF Dailies
Have you ever lost your temper because you were hungry? Feeling short-tempered when you’re overdue a bite to eat is an almost universal experience, with its own adjective - ‘hangry’. If missing just one meal turns you into a grump, you may think that fasting would turn you into the Incredible Hulk. However, new data suggests this might not be the case.
In this daily episode of ZOE Science & Nutrition, Dr Sarah Berry joins Jonathan to answer the question: how does fasting affect your energy and mood?
This episode is part of a limited series to celebrate the launch of The Big IF Study: The world’s largest clinical study to discover how intermittent fasting affects our mood, energy and hunger levels. Want to know if intermittent fasting can work for you?
Take part for FREE: joinzoe.com/thebigif
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
This podcast was produced by Fascinate Productions.
8 min
October 25, 2022 3 meals a day VS little and often - The Big IF Dailies
Can you make it from lunch to dinner without a snack? Tradition tells us that three meals a day is the right way to eat, but times have changed, and many of us now choose to eat little and often. The debate continues as to which is better.
Today, we discuss new data that could settle this once and for all.
In this daily episode of ZOE Science & Nutrition, Jonathan is joined by Dr Sarah Berry to answer the question: should we eat little and often or 3 meals a day?
This episode is part of a limited series to celebrate the launch of The Big IF Study: The world’s biggest clinical study to discover how intermittent fasting affects our mood, energy and hunger levels. Want to know if intermittent fasting can work for you?
Take part in the Big IF Study for FREE: joinzoe.com/thebigif
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
This podcast was produced by Fascinate Productions.
8 min
October 24, 2022 Gut bacteria & fasting: meet the night crew - The Big IF Dailies
Nowadays, food can be delivered to your door with just a few swipes of your smartphone. The result? Many of us eat more frequently, at any time of the day. And this may have some downsides. New research shows that for our gut bacteria to perform their helpful activities, we may have to embrace the dietary patterns of our ancestors.
In today’s daily episode of ZOE Science & Nutrition, Jonathan is joined by Tim Spector to answer the question: How do gut bacteria repair your gut while fasting?
This episode is part of a limited series to celebrate the launch of The Big IF study: The world’s biggest clinical study to discover how intermittent fasting affects our mood, energy and hunger. Want to know if intermittent fasting can work for you?
TAKE PART for FREE: joinzoe.com/thebigif
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
This podcast was produced by Fascinate Productions.
8 min
October 23, 2022 Does calorie counting work? - The Big IF Dailies
Food package labels can be complex. With so much information, many of us set a beeline for the calorie number, but there’s more going on in food than just the amount of energy. How much value is there in counting calories, and should you continue? The latest science could make you reconsider.
In today’s daily episode of ZOE Science & Nutrition, Jonathan is joined by Dr Sarah Berry to answer the question: Does calorie counting work?
This episode is part of a limited series to celebrate the launch of The Big IF study: The world’s biggest clinical study to discover how intermittent fasting affects our mood, energy and hunger. Want to know if intermittent fasting can work for you?
TAKE PART for FREE: joinzoe.com/thebigif
This podcast was produced by Fascinate Productions.
10 min
October 22, 2022 Should you avoid late-night snacks? - The Big IF Dailies
We’ve all been there at least once, hovering by the fridge and looking for something to graze on just before bed. What you eat after dark can disrupt your sleep and digestion. Yet new evidence suggests that when we snack is less important than what we snack on, so suddenly that midnight snack may not be a guilty pleasure after all.
In today’s daily episode of ZOE Science & Nutrition, Jonathan is joined by Dr Sarah Berry to answer the question: should you avoid late-night snacks?
This episode is part of a limited series to celebrate the launch of The Big IF Study: The world’s biggest clinical study to discover how intermittent fasting affects our mood, energy and hunger. Want to know if intermittent fasting can work for you?
TAKE PART for FREE: joinzoe.com/thebigif
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
This podcast was produced by Fascinate Productions.
8 min
October 21, 2022 What breaks a fast? - The Big IF Dailies
Fasting has been shown to improve our metabolism, slow disease and potentially increase our life span. While world religions have practiced fasting for millennia, the trend of fasting has soared in popularity in the last decade.
Not all fasts are made equally and there are a lot of different rules to follow. Some purists argue that you’re only allowed water while fasting others believe there can be more flexibility during your period of abstinence.
In today’s daily episode of ZOE Science & Nutrition, Jonathan is joined by Tim Spector to answer the question: what breaks a fast?
This episode is part of a limited series to celebrate the launch of The Big IF Study: The world’s biggest clinical study to discover how intermittent fasting affects our mood, energy and hunger levels. Want to know if intermittent fasting can work for you?
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
TAKE PART for FREE: joinzoe.com/thebigif
This podcast was produced by Fascinate Productions.
9 min
October 20, 20225 foods I got wrong - Tim Spector
Where were you in 2015? President Obama was in the White House, The UK was a member of the European Union, and you couldn’t escape Bruno Mars's global smash: Uptown Funk. More importantly, 2015 marked the release of Tim Spector’s first book: The Diet Myth.
If you think the world has felt different since 2015, wait until you hear about the advances in nutritional science. Since then, Tim has had a chance to rethink his position on dietary staples like bread, milk, ultra-processed foods and more.
He’s put everything he’s learnt into his new book Food for Life: The New Science of Eating Well.
In this episode, Tim speaks with Jonathan about what he got right, where he went wrong, and what the future holds for the world of nutrition.
Tim Spector is a co-founder at ZOE and one of the world's top 100 most cited scientists.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Intro
00:10 - Topic introduction
02:33 - Quickfire questions
03:19 - Has Tim changed his opinion on anything while writing his new book?
03:55 - Tim’s new book: Food for Life
05:41 - Today’s topic: 5 foods Tim got wrong
06:55 - #1: Bread
10:16 - What has Tim’s opinion changed about bread?
12:23 - #2: Personalization
15:15 - How has Tim’s breakfast changed?
22:05 - #3: Milk
25:04 - Skim milk vs whole milk
27:48 - What kind of milk does Tim have?
29:43 - #4: Mushrooms
32:37 - #5: Ultra-processed foods
40:30 - Summary
42:17 - Will Tim write another book?
42:49 - Goodbyes
42:53 - Outro
Pre-order Tim’s book here.
Episode transcripts are available here.
Check the trial mentioned in today’s episode here.
This podcast was produced by Fascinate Productions.
46 min
October 13, 2022What does science say about intermittent fasting?
It seems like every day, someone new mentions intermittent fasting. But what is it, exactly?
There are myriad options — from the 5:2 diet, with two days of extreme calorie restriction each week, to the warrior diet, which involves eating only raw fruit during the day and a mammoth feast at night.
Whatever the approach, intermittent fasting involves restricting the window of time when you eat.
Supporters evangelise the benefits, promising weight loss, disease prevention, and even life extension.
Currently, the scientific evidence is unclear, but it's an exciting area that may be full of potential.
Today, Jonathan speaks with Gin Stephens, who has had a powerful experience of intermittent fasting transforming her health and weight. He also talks to Tim Spector, who will share what science can tell us about intermittent fasting today — and, interestingly, how much it can’t, yet. Plus, an exciting announcement about how this is set to change.
Gin Stephens is a New York Times bestselling author and podcast host.
Tim Spector is a co-founder of ZOE and one of the world's top 100 most cited scientists.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Intro
00:15 - Topic introduction
02:44 - Quickfire questions
04:38 - ZOE’s intermittent fasting study
08:42 - What is intermittent fasting and how it impacted Gin’s life
11:50 - Demystifying intermittent fasting
14:19 - The science of intermittent fasting
23:29 - Starting intermittent fasting
25:29 - What am I allowed to have during intermittent fasting?
30:07 - The first 28 days of “clean” intermittent fasting
32:51 - Intermittent fasting and the microbiome
37:00 - Correlation with circadian rhythms
38:56 - How important is consistency when time-restricted eating?
41:14 - On intermittent fasting & women’s health
43:24 - Summary
44:35 - Goodbyes
44:56 - Outro
Episode transcripts are available here.
Join us for the World’s Biggest Intermittent Fasting study at joinzoe.com/fasting
Follow Gin: https://www.instagram.com/ginstephens
Get Gin’s books here.
Follow ZOE on Instagram: https://www.instagram.com/zoe/
This podcast was produced by Fascinate Productions.
48 min
October 06, 2022Fiber: Why it’s important and how to get more of it
Diets rich in fiber are associated with good heart health and metabolic wellbeing. This type of diet can do wonders for our gut microbiome.
With so many benefits, relatively low cost, and high availability, fiber should be a staple nutrient in our diets — but most of us have a deficiency.

In today’s short episode of ZOE Science & Nutrition, Jonathan and Will ask: If fiber is so good for us, why are we not eating enough of it?
Follow ZOE on Instagram: https://www.instagram.com/zoe/

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

Studies referenced in the episode:
Read ‘Carbohydrate quality and human health: a series of systematic reviews and meta-analyses’ from The Lancet here
This podcast was produced by Fascinate Productions.
16 min
September 29, 2022Heart health and aging
Do our blood vessels hold the secret to long life?
60,000 miles long. That’s the length of the tube system inside us that transports blood, oxygen, and nutrients to the cells in our body.
If these tubes fail, the result can be fatal. In some cases, it’s a heart attack. In others, it’s a stroke, where the blood supply to the brain is disrupted, and brain cells are damaged or killed.
Heart attacks and strokes are a major cause of death in developed countries - but we can take action to reduce the risks.
In this episode, Jonathan speaks to a world-renowned physician, scientist, and speaker to gain insights into how looking after this magical pipework could slow down aging.
Dr. William Li is a world-leading specialist in blood vessels and preventative health and the author of countless papers on the topic, who possesses the gift for communicating this complex subject in terms we can all understand.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Intro
00:09 - Topic introduction
01:34 - Quickfire questions
04:17- Why do blood vessels matter?
05:28 - How do blood vessels link to heart health?
09:15 - Elasticity of blood vessels
13:51 - Can we reverse the stiffening and blockage of blood vessels?
19:58 - Does food damage the blood vessels?
24:40 - Does high blood pressure affect blood vessels?
29:36 - How do aging and diet affect blood vessels?
34:16 - Data on reversing blood vessel damage
39:00 - How is aging linked to blood vessel health?
41:53 - Summary
43:05 - Goodbyes
43:21 - Outro
Have feedback or a topic you'd like us to cover? Let us know here
Follow William: https://twitter.com/drwilliamli
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Episode transcripts are available here
46 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,…