The world's biggest intermittent fasting study - what we learned with Prof. Tim Spector & Gin Stephens
ZOE Science & Nutrition
- 1.2K views
- about 1 year ago
- 01:00:33
Did you know that intermittent fasting can have significant health benefits? By aligning your eating schedule with your body's natural rhythms, it can bolster heart health, enhance insulin sensitivity, and support weight loss.In today’s episode, Jonathan, Prof. Tim Spector, and Gin Stephens dive into the world of intermittent fasting, with a focus on time-restricted eating. Gin shares essential tips for beginners and explains what it takes to be successful. Tim explores the groundbreaking findings of The Big IF Study from 2022, the largest exploration of intermittent fasting to date. They also unpack controversies and describe who might want to avoid fasting.Gin Stephens is an intermittent fasting advocate, New York Times bestselling author, and podcast host. Gin has been living the intermittent fasting lifestyle since 2014.Follow Gin on Instagram.Tim Spector is a professor of genetic epidemiology at King’s College London, director of the Twins UK study, scientific co-founder of ZOE, and one of the world’s leading researchers. Follow Tim on Instagram.If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program.Want ZOE Science & Nutrition’s top 10 tips for healthier living? Download our FREE guide.Follow ZOE on Instagram.Mentioned in today's episode:Flipping the metabolic switch: Understanding and applying the health benefits of fasting in ObesityThe Big IF Study Books by Gin Stephens:28-day Fast Start: Day By DayFast. Feast. Repeat. 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.
5 things you can do now to reduce dementia risk with Professor Claire Steves
ZOE Science & Nutrition
- 860 views
- about 1 year ago
- 53:22
How soon should we start taking our dementia risk seriously?In today’s episode of ZOE Science & Nutrition, Jonathan is joined by Prof. Claire Steves to explore the multifaceted world of dementia. They delve into the significance of dental health, genetics, diet, and physical activity — plus, they unpack the latest research — to give you practical strategies for preventing dementia.Claire is a consultant physician in geriatric medicine at Guy's and St Thomas' NHS Foundation Trust. She’s also a senior clinical lecturer at King's College London and deputy clinical director of the institution’s Department of Twin Research and Genetic Epidemiology where she leads research on the characterization of physical and mental aging traits and frailty.If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program.Get the FREE ZOE gut health guide — download hereFollow ZOE on Instagram.Timecodes:00:00 - Introduction01:26 - Quickfire questions on dementia02:42 - Main discussion: understanding dementia04:18 - Control over fate with dementia06:52 - Why older people get more fractures08:32 - Warning signs of dementia09:55 - Unique aspects of dementia12:12 - Cellular level discussion on dementia15:49 - Risk factors for dementia16:07 - Inheritance and dementia18:29 - High-risk factors for dementia19:15 - Fetal development and dementia risk21:47 - Brain reserves and mental health24:24 - New advances in dementia treatment30:47 - Medications and life expectancy33:21 - Diet and dementia prevention35:58 - The role of physical activity39:45 - Oral health and dementia42:10 - Social interaction and brain health44:02 - Diabetes and dementia45:36 - Women, HRT, and dementia49:09 - Recap: Types of dementia53:39 - Hearing aids and dementia prevention55:39 - Episode sign-offStudies related to today’s episode:Brain-age is associated with progression to dementia in memory clinic patients from NeuroImage ClinicalFind our top 10 tips for healthier living: Download our FREE guide.Are you interested in a specific aspect of dementia? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.Episode transcripts are available here.
Coffee's hidden health benefits with James Hoffmann & Professor Tim Spector
ZOE Science & Nutrition
- 1.3K views
- about 1 year ago
- 01:09:06
Many of us love coffee, but we may not be aware of its health benefits. If you thought coffee was just a caffeine kick, think again.In today's episode, Jonathan, Prof. Tim Spector, and coffee expert James Hoffmann explore the intricate relationship between coffee and health. They uncover truths and myths about caffeine and describe coffee’s fascinating role in improving gut health.Tim also shares exciting news about soon-to-be published research. The topic: coffee and the gut microbiome. Plus, James brews coffee live in the studio and helps us understand the different coffee variants. He even dives into the world of coffee kombucha.James Hoffmann is an English barista, YouTuber, entrepreneur, coffee consultant, and author. He came to prominence after winning the World Barista Championship in 2007 and is credited as a pioneer of Britain's third-wave coffee movement.Tim is a professor of genetic epidemiology at King’s College London, director of the Twins UK study, scientific co-founder of ZOE, and one of the world’s leading researchers. If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program.Find top tips for gut health from ZOE Science and Nutrition — download our FREE gut guide. Follow ZOE on Instagram.Timecodes:00:00 Introduction01:50 Quickfire Questions04:24 Why are we all so obsessed with coffee?05:02 What are the health benefits associated with coffee? 06:40 There is a lot more fiber in coffee than you think09:47 The effects of caffeine and gender differences12:31 Why is coffee full of polyphenols?15:12 Tim’s new research teaser21:21 What is the health relationship between fiber, microbes and our bodies?27:32 Should we all start drinking coffee and should we choose decaf?31:52 Modern coffee is all about flavor33:03 Does the way that we make coffee impact our health?37:55 James explains his mini laboratory!43:42 Why is coffee not regulated in coffee shop chains?44:35 What's the best way to make coffee?44:40 Coffee #1 Filter Coffee47:10 Coffee #2 Decaf Coffee51:00 Coffee #3 Instant Coffee1:00:50 How does caffeine affect high blood pressure?1:05:36 SummaryMentioned in today’s episode: How to Make the Best Coffee at Home by James HoffmanEditorial correction: James refers to chlorogenic acid as a polyphenol. We have since learnt that this is incorrect. Rather, it is a phenolic compound or a phenolic acid. James has shared this short video on his YouTube channel clarifying this: https://www.youtube.com/watch?v=IszQ2JR3OlcIs 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.
How to prevent heart disease, according to science
ZOE Science & Nutrition
- 1.1K views
- over 1 year 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.