ZOE Science & Nutrition

Protein-rich diets have been popular for some time. Everything from chocolate bars to ice cream promises to be ‘high protein’. Influencers and media outlets seem to rave about the weight loss and muscle building potential of eating a lot of protein. But when it’s added as an extra ingredient - sometimes with emulsifiers and sugar - is it really helping our muscles grow? Today, ZOE's Head Nutritionist Dr. Federica Amati reveals the truth about protein bars and shakes, cutting through the marketing noise to find out how useful these products really are. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 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 Are protein shakes worth it? 01:30 What is protein? 02:59 The liver's surprising role 03:32 Why do we need protein? 05:01 You probably don’t need more protein 07:30 Can I get enough protein from plants? 09:15 The protein supplement explosion 11:20 Are protein bars ultra processed? 15:30 Does extra protein promote weight loss? 17:33 Should I drink protein shakes? Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Mentioned in today's episode Dietary protein: an essential nutrient for bone health (2005), published in Journal of the American College of Nutrition  Amino acids and immune function (2007), published in British Journal of Nutrition A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults (2017), published in British Journal of Sports Medicine Is It Time to Reconsider the U.S. Recommendations for Dietary Protein and Amino Acid Intake? (2023), published in Nutrients The hidden dangers of protein powders (2022), published by Harvard Medical School, Staying Healthy blog Gut microbiota role in dietary protein metabolism and health-related outcomes: The two sides of the coin (2016), published by Trends in Food Science and Technology Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we’re discussing ultra processed food. Ultra-processed foods (UPFs) are everywhere. Many of us eat them over and over again without really understanding the detrimental impact they’re having on our health.  But why are these foods so addictive? Here to help us identify the ultra-processed parts of our diet are Professor Tim Spector and Dr. Chris van Tulleken. 🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks MenoScale Calculator - learn about your symptoms 📚 Books from our ZOE Scientists: Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Your body has two brains. And your second brain is your gut. Many think the “gut” is only the stomach - but it’s a network of organs, working together to regulate many different areas of health. When almost half of us suffer with gastrointestinal issues, learning how these organs interact is vital to improving symptoms. On this episode, we’re joined by Dr Karan Rajan. When Karan’s not teaching his 10 million social media followers about common medical myths, he’s an NHS surgeon, operating on people’s bowels. Karan will reveal how our GI issues impact way more than just our poo. Today, we explore how the gut and brain are connected, the lifestyle factors causing gut health issues and why it’s so hard for doctors to understand IBS. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 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 Your second brain is in your gut 01:39 Quickfire questions 03:50 Why your gut is more than your stomach 05:41 Why is digestion so important? 08:23 How your nervous system impacts gut health 12:17 Common ways we irritate our gut microbiome 17:11 Antibiotics and gut health 23:30 Why gut health starts at birth 27:25 The mystery of IBS 30:19 IBS vs IBD 35:07 Why is bowel cancer on the rise? 37:19 How to keep your gut happy 41:32 Do probiotic supplements work? 45:48 Why fermented foods are so powerful 48:01 Can good gut health improve mental health? 49:30 How often should you go to the toilet? 54:50 Should we hold in farts? Get Karan's book 'This Book Could Save Your Life' here Mentioned in this episode: Worldwide Prevalence and Burden of Functional Gastrointestinal Disorders, Results of Rome Foundation Global Study (2021), published in Gasteroenterology  IBS Facts and Statistics, published by International Foundation for Gastrointestinal Disorders Epidemiological analysis reveals a surge in inflammatory bowel disease among children and adolescents: A global, regional, and national perspective from 1990 to 2019 – insights from the China study (2023, published by Journal of Global Health Other ZOE Science & Nutrition episodes you might like: Why are young people getting colon cancer? Why one in ten children have a food allergy Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today, we’re discussing sugar. It's well known that too much sugar is bad news. But for those of us with a sweet tooth, could swapping in natural sugar alternatives like honey be a healthier way to satisfy our cravings? Or are we jumping out of the frying pan and into the fire? Professor Sarah Berry is here to explain the science of sugar. 🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists: Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks MenoScale Calculator - learn about your symptoms Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Humans have been in love with chocolate for thousands of years. But not all chocolate is created equal, both in terms of health and taste. In this episode, chocolate expert Spencer Hyman and Professor Sarah Berry will take us on a trip into cacao. They’ll teach us what distinguishes good chocolate from bad chocolate and how we can beat our impulse to binge.  Spencer breaks down how to produce craft chocolate. In six steps he will show us how we get from bean to bar. Sarah shares research into the health benefits of chocolate with a focus on fibre, flavanols and theobromine. They will also look at the controversy around the association between chocolate and heart health.  🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST 🌱 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 Can chocolate be healthy? 01:32 Quickfire questions 03:37 From cacao bean to chocolate bar 05:30 What is cocoa butter? 08:03 Healthy chemicals in chocolate 09:19 Is chocolate healthier than other treats? 14:16 Why chocolate melts in your mouth 16:20 Chocolate and cholesterol 23:30 Why savouring flavour improves health 23:25 Can we trust the chocolate industry? 33:00 Is mainstream chocolate healthy? 40:30 The unhealthiest ingredient in chocolate 43:45 Craft chocolate tasting session 44:45 How to make your chocolate last longer Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today, we’re discussing Antibiotics. These incredible medicines target bacterial infections and save countless lives, but they don’t discriminate - killing off our good bacteria and impacting our gut health too.  Some experts suggest probiotics as a solution. But do they really help? And can fermented foods be the answer to reversing the damage to your gut microbiome?  Professor Tim Spector and Dr Will Bulsiewicz are here to help you understand what to do to boost your gut health after taking antibiotics. 🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists: Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks MenoScale Calculator - learn about your symptoms Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

The internet is panicking that seed oils cause inflammation and disease. Yet, they're everywhere. Canola, sunflower, safflower oil - these are all seed oils. So why is there so much fear? And are any of the accusations true? In this episode, we unpack the science of seed oils. With Professor Sarah Berry's expertise, we simplify what seed oils are, what the latest science says and why countless videos online say they’re toxic.  Sarah Berry is a professor in the Department of Nutritional Sciences at King's College London and Chief Scientist at ZOE. She reveals the surprising truth about seed oils and tips to navigate a world full of them. 🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ *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 Seed oils are in everything 02:07 Quickfire questions 03:29 What is seed oil? 05:31 Are seed oils full of chemicals? 10:41 Why are seed oils everywhere? 12:46 3 types of fat you should understand 19:32 Are seed oils toxic? 24:03 Is omega 6 dangerous? 26:57 These fats reduce disease risk 29:24 Key seed oil science  37:15 Are seed oils unnatural? 44:57 Seed oil vs palm oil 49:50 Is it safe to cook with seed oil? Books by our ZOE Scientists Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector  Fibre Fuelled by Dr Will Bulsiewicz Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks MenoScale Calculator - learn about your symptoms Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today, we’re discussing the health benefits and potential harms of the world’s most popular drink - Coffee. We drink 2 billion cups of the stuff every day. But how much coffee is bad for your health? Coffee expert James Hoffmann and leading scientist Prof. Tim Spector are here to help us understand. 🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists: Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks MenoScale Calculator - learn about your symptoms Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Half of the world’s population will go through menopause. Yet research shows that a large proportion of women do not feel informed and equipped for menopause. In this episode, we reveal the results of a brand new study that highlight the impact of diet on menopause symptoms. Davina McCall is a British household name and much-loved TV presenter on a mission to change this. Her 2022 book Menopausing provided a roadmap for women to be fearless in tackling this stage of life. She has her own very personal menopause story and today, she shares it with us. Together with ZOE’s Chief Scientist, Prof. Sarah Berry, we’re having an honest and open conversation about perimenopause and menopause. 🤲 MenoScale Calculator - Track your menopause symptoms with our free tool 👉 zoe.com/menoscale 🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST Follow ZOE on Instagram here. Timecodes 00:00 Every woman goes through this 02:20 Quickfire questions 04:25 Davina’s menopause experience  14:16 What happens during menopause 15:20 The impact of estrogen decline 17:40 How long does perimenopause last? 18:30 Is there a blood test for menopause? 24:20 What menopause symptoms are most common? 32:35 Does everyone get symptoms? 35:54 Does menopause increase disease risk? 39:15 Should you consider HRT? 45:30 Davina’s life changing experience 47:40 ZOE’s new study on diet and menopause 52:33 Can ZOE membership improve menopause symptoms? 54:26 Can supplements improve menopause symptoms?  56:21 Gut microbiome health in perimenopause 58:26 Davina’s tips for exercise in menopause Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks MenoScale Calculator - learn about your symptoms Mentioned in this episode: Menopause is associated with postprandial metabolism, metabolic health and lifestyle: The ZOE PREDICT study (2022), published in eBioMedicine Sex and Menopausal Status Modulate the Impact of Meal Timing on Postprandial Glucose: Data From the ZOE PREDICT 1 Study (2024), published in Current Developments in Nutrition Management of menopause: a view towards prevention (2022), published in The Lancet: Diabetes and Endocrinology  Menopause: a cardiometabolic transition (2022), published in The Lancet: Diabetes and Endocrinology  Treating menopause — MHT and beyond (2022), published in Nature The Menopause Transition: Signs, Symptoms, and Management Options (2020), published in The Journal of Clinical Endocrinology & Metabolism Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Bread has been a staple of our diet for literally thousands of years. Around the world, millions of us start the day with a slice of toast, enjoy a sandwich for lunch, or tuck into a burger bun for dinner.  But all bread is not baked equal. Professor Tim Spector and Vanessa Kimbell are here to help you choose the right type for your health. 🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists: Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks MenoScale Calculator - learn about your symptoms Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Thirty plants this week, think you could do it? It might sound a lot, but it’s easier than you think. Fruit, veg, nuts, seeds, even coffee all count as plants. Legendary chef Hugh Fearnley-Whittingstall joins us to share tips on eating more plants. Hugh’s new book ‘How to Eat 30 Plants a Week’ explores the wild world of legumes, grains, herbs and beyond. He explains that getting your thirty plants each week can be simple, fun and delicious. Joining Hugh is Tim Spector - professor of genetic epidemiology at King’s College London and ZOE’s scientific co-founder. Tim explains why our gut microbiome loves plants, highlighting the importance of polyphenols, healthy fats and fiber. You’ll finish this episode inspired, empowered and likely... hungry. 🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST 🌱 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 Thirty plants every week? 01:57 Quickfire questions 05:04 What happens when we digest plants? 08:43 Why are plants so different? 11:28 Why eating the rainbow is important  18:42 Why 30 plants? 22:13 How much fiber should you eat a day? 25:53 The science that proves the power of plants 32:00 How to get more plants in your diet 34:45 How to get more plants on-the-go 38:36 Plant-based cooking made simple 46:45 Are dried and frozen plants just as nutritious? 47:51 How does cooking affect plants 48:56 What to do with your leftovers 49:44 Do mushrooms count as plants? 51:06 How important is organic food?  55:40 Hugh’s showstopper dish 57:16 Surprise taste-test from Hugh’s garden   Books Hugh’s book How To Eat 30 Plants a Week Tim’s book Food For Life Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks MenoScale Calculator - learn about your symptoms Mentioned in today's episode American Gut: an Open Platform for Citizen Science Microbiome Research (2018), published in mSystems from American Society of Microbiology Could you eat 30 plant-based foods a week? (2021), published by World Cancer Research Fund Adults Meeting Fruit and Vegetable Intake Recommendations — United States (2019), published by Centers for Disease Control & Prevention Why 5 A Day? (2022), published by NHS Increasing fruit and vegetable consumption to reduce the risk of noncommunicable diseases (2023), published by WHO Fruit and vegetable consumption and incident breast cancer: a systematic review and meta-analysis of prospective studies (2021) published by British Journal of Cancer Consumption of Plant Seeds and Cardiovascular Health: Epidemiological and Clinical Trial Evidence (2013), published by Circulation Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

You’ve probably heard conflicting advice on how often to eat. I know I have. And have you ever wondered about the evidence behind eating 3 meals a day? Could 2, or 5 meals actually be healthier? Professors Tim Spector and Sarah Berry join me to share some unexpected insights and practical advice to help you base your snacking habits in the latest science. Learn how your body responds to food 👉 zoe.com/podcast for 10% off 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists: Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Why do some people feel fine eating lots of carbs when others feel energy slumps? Is blood sugar to blame? In this episode, we learn why blood sugar varies so much between people, and the tools to manage these levels.  Tim Spector and Jessie Inchauspé (aka the Glucose Goddess) will discuss the latest science around glucose control, what the cool new device on the block – the CGM – can tell us and why blood sugar levels are only one part of the picture of our health. Jessie is a bestselling author and science communicator with a community of over 5 million followers. Tim is a professor of epidemiology at King’s College London and ZOE’s scientific co-founder. 🥑 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 01:14 Quickfire questions 02:39 What is glucose? 07:50 What are blood sugar spikes? 09:15 Are lots of spikes dangerous? 10:45 What happens when your blood sugar spikes? 14:03 Should I worry about blood sugar levels? 15:11 HbA1c and fasting glucose explained 19:30 What are CGMs? 23:24 How breakfast impacts the rest of your day 29:07 Eat these foods first 33:12 Can physical activity reduce spikes? 35:46 How gut microbiome and blood fat play a role 41:39 The risks of ultra-processed foods Find more from Jessie at glucosegoddess.com  Books by our ZOE Scientists: Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Fibre Fuelled by Dr Will Bulsiewicz Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Studies relevant to this episode: CGMap: Characterizing continuous glucose monitor data in thousands of non-diabetic individuals. (2023) published in Cell Metabolism. Dose–response relationship between genetically proxied average blood glucose levels and incident coronary heart disease in individuals without diabetes mellitus. (2021) published in Diabetologia. Optimised Glucose “Time in Range” Using Continuous Glucose Monitors in 4,805 Non-Diabetic Individuals Is Associated With Favourable Diet and Health: The ZOE PREDICT Studies. (2022). published in Current Developments in Nutrition.  Normal Fasting Plasma Glucose Levels and Type 2 Diabetes in Young Men (2005). published in NEJM  Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we’re discussing Nuts. If you’ve heard that nuts are bad for you because they’re full of fat, then, you’re in for a surprise. Professor Sarah Berry has led large scale human studies to uncover how nuts affect our health. And she’s here to tell us the healthiest way to incorporate them into your diet. She'll also tell us about a new discovery that’ll help when you’re reading the nutrition information on the back of a nut packet. 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 📚 Books from our ZOE Scientists: Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

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.  🥑 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 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 Books by our ZOE Scientists: Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Fibre Fuelled by Dr Will Bulsiewicz Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Studies related to today’s episode:  Self-Reported Prevalence of Allergies in the USA and Impact on Skin—An Epidemiological Study on a Representative Sample of American Adults, published in International Journal of Environmental Research and Public Health  Trends in Allergic Conditions Among Children: United States, 1997–2011, published by US National Center for Health Statistics  Early exposure hypothesis: where are we now? published in Clinical and Translational Allergy  Randomized Trial of Peanut Consumption in Infants at Risk for Peanut Allergy, published in New England Journal of Medicine  Randomized Trial of Introduction of Allergenic Foods in Breast-Fed Infants, published in New England Journal of Medicine  Birch Pollen Immunotherapy by Consumption of Apples, published by AppleCare Project, Interreg Italy Austria  Food allergy and the gut, published in Nature Reviews Gastroenterology & Hepatology  Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here

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 📚 Books from our ZOE Scientists: Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

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 Books by our ZOE Scientists: Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Fibre Fuelled by Dr Will Bulsiewicz Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Mentioned in today's episode What are triglycerides and why do you need them Does variation in serum LDL-cholesterol response to dietary fatty acids help explain the controversy over fat quality and cardiovascular disease risk? Atherosclerosis VOL 328 Determination of variability in serum low-density lipoprotein cholesterol response to the replacement of dietary saturated fat with unsaturated fat, Proceedings of the Nutrition Society. Dietary saturated fat and cholesterol: cracking the myths around eggs and cardiovascular disease, J Nutr Sci. 2023 The effects of probiotics on total cholesterol, Medicine (Baltimore) Microbiome connections with host metabolism and habitual diet from 1,098 deeply phenotyped individuals (Zoe’s PREDICT study) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

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 📚 Books from our ZOE Scientists: Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

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. 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 01:05 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 Books by our ZOE Scientists: Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Fibre Fuelled by Dr Will Bulsiewicz Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Mentioned in today's episode Is Extra Virgin Olive Oil the Critical Ingredient Driving the Health Benefits of a Mediterranean Diet?, published in Nutrients 2023 Is There More to Olive Oil than Healthy Lipids?, published in Nutrients 15 Protective effects of oleic acid and polyphenols in extra virgin olive oil on cardiovascular diseases, published in Food Science and Human Wellness Only virgin type of olive oil consumption reduces the risk of mortality, published in European Journal of Clinical Nutrition volume 77 Extra-virgin olive oil and the gut-brain axis: influence on gut microbiota, mucosal immunity, and cardiometabolic and cognitive health, published in Nutrition Reviews What do polyphenols do, and where can I find them?, published by ZOE What is fat, and how much do you need?, published by ZOE Evaluation of Chemical and Physical Changes in Different Commercial Oils during Heating, published by Acta Scientific Nutritional Health Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

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. Learn how your body responds to food with ZOE 👉 start here 📚 Books from our ZOE Scientists: Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here