How body fat impacts health and aging
ZOE Science & Nutrition
- 18 views
- 3 days ago
- 55:18
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 InstagramTimecodes:00:00 Intro04:00 What is body fat?06:32 What is healthy fat?07:52 Female vs male body fat11:56 Why is belly fat the most unhealthy?19:43 Waist to hip ratio21:24 How estrogen affects fat distribution27:41 Perimenopause symptoms31:01 Fat cells producing estrogen36:00 Hunger the menopause38:46 Weight gain and the menopause40:54 Physical changes in men42:28 Exercise and fat distribution 43:26 What to eat during menopause46:37 Estrogen supplementsMentioned 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 2023Menopause is associated with postprandial metabolism, metabolic health and lifestyle: The ZOE PREDICT study from EBioMedicine 2022 Episode transcripts are available here.Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
Exercise myths busted: Practical steps to sustain your health
ZOE Science & Nutrition
- 18 views
- 10 days ago
- 01:07:27
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 Introduction01:34 Quickfire questions03:22 The Rudyard Kipling view of our ancestors04:54 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 energy18:31 It’s normal to think your life is normal22:27 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 hypothesis43:10 Study of men matriculating as undergraduates at Harvard University49:44 How can we enjoy keeping physically active?01:00:00 The importance of weights exercise01:06:43 SummaryMentioned in today’s episode: Three generations of HSPH researchers explore health benefits of exercise from the Harvard T.H. Chan School of Public HealthStanford marshmallow test experiment, a summary from Simply PsychologyWe 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.Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
We risked it all! Does ZOE work? Here's what our latest trial results show
ZOE Science & Nutrition
- 22 views
- 17 days ago
- 01:03:19
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.Timecodes01:03 - Quickfire round02:10 - Sarah’s first impression of Jonathan05:29 - What is an RCT10:20 - What is ZOE and how does it work14:14 - What did the RCT participants experience16:16 - Using cookies to measure blood sugar20:07 - What is blood fat25:02 - What happens once you’ve done your tests26:17 - Recent dietary changes Jonathan, Sarah and Tim have made34:52 - How are you guided through the ZOE program37:19 - Control group vs ZOE group41:23 - Results of the ZOE RCT45:03 - Do other wellness products have RCTs47:57 - Will the results be greater after a year of ZOE54:44 - Does the ZOE membership work57:02 - The difference between ZOE and other medical devices58:44 - Summary and outroIs there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover itDownload our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Mentioned in today’s episode:Epidemiology of constipation in Europe and Oceania: A systematic review published in BMC Gastroenterology Recent advances in understanding and managing chronic constipation published in F1000ResearchHuman Postprandial Responses to Food and Potential for Precision Nutrition published in Nature MedicineMicrobiome connections with host metabolism and habitual diet from 1,098 deeply phenotyped individuals published in Nature MedicinePostprandial glycaemic dips predict appetite and energy intake in healthy individuals published in Nature MedicineEpisode transcripts are available here.Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
How to prevent heart disease, according to science
ZOE Science & Nutrition
- 23 views
- 24 days ago
- 55:21
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 - Intro01:07 - Quick fire questions02:10 - Biggest myth about Heart Disease03:2 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 study21:24 - The 4 ways to lower chances Heart Disease28:16 - Weight and Heart Disease32:09 - What can you do to reduce Heart Disease risk?34:30 - Exercise and Heart Disease risk37:11 - Body Weight and Heart Disease risk38:01 - Diet and Heart Disease risk41:06 - Sleep and Heart Disease risk46:18 - What is the cutting edge research in Heart Disease?49:35 - Summary53:18 - ConclusionMentioned in today’s episode: Optimal dietary patterns for prevention of chronic disease from Nature MedicineFrequency, type, and volume of leisure-time physical activity and risk of coronary heart disease in young women from CirculationDiet, lifestyle, biomarkers, genetic factors, and risk of cardiovascular disease in the Nurses’ Health Studies from the American Journal of Public HealthDownload 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 podcast@joinzoe.com and we’ll do our best to cover it. Episode transcripts are available here.
The surprising truth about lectins
ZOE Science & Nutrition
- 20 views
- about 1 month ago
- 25:05
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 NutritionPlant-derived lectins as potential cancer therapeutics and diagnostic tools from BioMed Research InternationalA legume-based hypocaloric diet reduces proinflammatory status and improves metabolic features in overweight/obese subjects from the European Journal of NutritionDietary legume consumption reduces risk of colorectal cancer: Evidence from a meta-analysis of cohort studies from Scientific ReportsIntake of legumes and cardiovascular disease: A systematic review and dose-response meta-analysis from Nutrition, Metabolism and Cardiovascular DiseasesLegume consumption is inversely associated with type 2 diabetes incidence in adults: A prospective assessment from the PREDIMED study from Clinical NutritionThe 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 NutrientsEffects 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 BiologyFructan, rather than gluten, induces symptoms in patients with self-reported non-celiac gluten sensitivity from GastroenterologyIs there a...
Aging and longevity reimagined: Is mindfulness the secret?
ZOE Science & Nutrition
- 26 views
- about 1 month ago
- 56:16
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 Introduction01:48 Quickfire questions04:34 The mind and body should be understood as one unit05:42 The counterclockwise study06:51 Chambermaid exercise study09:33 What is Mindfulness?10:59 All of the misery we experience is a function of our mindlessness14:47 Mindful optimism23:12 Everything should be different, every day of your life25:33 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 results44:50 How to approach mindfulness54:05 SummaryMentioned in today’s episode: Ageing as a mindset: A counterclockwise experiment to rejuvenate older adults sponsored by Catholic University of the Sacred HeartMind-set matters: Exercise and the placebo effect from Psychological ScienceThe Mindful Body and Mindfulness, two books by Prof. LangerEpisode transcripts are available here.Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.