The world’s top scientists explain the latest health, nutrition, and gut health research and translate it into practical advice to improve your health &amp; weight. Join ZOE Science &amp; Nutrition, on a journey of scientific discovery. 
Hosted by Jonathan Wolf.

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.<a href="https://scholar.harvard.edu/dlieberman/home" rel="noopener noreferrer" target="_blank">Daniel Lieberman</a> 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 <a href="https://zoe.com/podcast" rel="noopener noreferrer" target="_blank">zoe.com/podcast</a>, and get 10% off your personalized nutrition program.Download our FREE guide — Top 10 Tips to Live Healthier: <a href="https://zoe.com/freeguide" rel="noopener noreferrer" target="_blank">https://zoe.com/freeguide</a> 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: <a href="https://www.hsph.harvard.edu/news/features/paffenbarger-lee-shiroma/" rel="noopener noreferrer" target="_blank">Three generations of HSPH researchers explore health benefits of exercise</a> from the Harvard T.H. Chan School of Public Health<a href="https://www.simplypsychology.org/marshmallow-test.html" rel="noopener noreferrer" target="_blank">Stanford marshmallow test experiment</a>, a summary from Simply PsychologyWe also mention Daniel’s book Exercised: The Science of Physical Activity, Rest and Health, and you can find it <a href="https://www.amazon.co.uk/gp/product/B085G867LR/ref=dbs_a_def_rwt_hsch_vapi_tkin_p1_i0" rel="noopener noreferrer" target="_blank">here</a>.Episode transcripts are available <a href="https://zoe.com/learn/category/podcasts" rel="noopener noreferrer" target="_blank">here</a>.Is there a nutrition topic you’d like us to explore? Email us at <a href="mailto:podcast@joinzoe.com" rel="noopener noreferrer" target="_blank">podcast@joinzoe.com</a>, and we’ll do our best to cover it.

ZOE Science & Nutrition

Exercise myths busted: Practical steps to sustain your health

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 <a href="https://zoe_science_and_nutrition.captivate.fm/" rel="noopener noreferrer" target="_blank">today’s episode</a> 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 <a href="https://zoe.com/podcast" rel="noopener noreferrer" target="_blank">zoe.com/podcast</a>, and get 10% off your personalized nutrition program.Follow ZOE on <a href="https://www.instagram.com/zoe/" rel="noopener noreferrer" target="_blank">Instagram</a>.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 outro Is there a nutrition topic you’d like us to explore? Email us at <a href="mailto:podcast@joinzoe.com" rel="noopener noreferrer" target="_blank">podcast@joinzoe.com</a>, and we’ll do our best to cover itDownload our FREE guide — Top 10 Tips to Live Healthier: <a href="https://zoe.com/freeguide" rel="noopener noreferrer" target="_blank">https://zoe.com/freeguide</a> Mentioned in today’s episode:<ul><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2258300/" rel="noopener noreferrer" target="_blank">Epidemiology of constipation in Europe and Oceania: A systematic review</a> published in BMC Gastroenterology </li><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6192438/" rel="noopener noreferrer" target="_blank">Recent advances in understanding and managing chronic constipation</a> published in F1000Research</li><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8265154/" rel="noopener noreferrer" target="_blank">Human Postprandial Responses to Food and Potential for Precision Nutrition</a> published in Nature Medicine</li><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8353542/" rel="noopener noreferrer" target="_blank">Microbiome connections with host metabolism and habitual diet from 1,098 deeply phenotyped individuals</a> published in Nature Medicine</li><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7610681/" rel="noopener noreferrer" target="_blank">Postprandial glycaemic dips predict appetite and energy intake in healthy individuals</a> published in Nature Medicine</li></ul> Episode transcripts are available <a href="https://joinzoe.com/learn/category/podcasts" rel="noopener noreferrer" target="_blank">here</a>.Is there a nutrition topic you’d like us to explore? Email us at <a href="mailto:podcast@joinzoe.com" rel="noopener noreferrer" target="_blank">podcast@joinzoe.com</a>, and we’ll do our best to cover it.

Does ZOE work? Here's what our latest trial results show

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 <a href="https://zoe.com/podcast" rel="noopener noreferrer" target="_blank">zoe.com/podcast</a>, and get 10% off your personalized nutrition program.Follow ZOE on <a href="https://www.instagram.com/zoe/" rel="noopener noreferrer" target="_blank">Instagram</a>. 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: <ul><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10294543/" rel="noopener noreferrer" target="_blank">Optimal dietary patterns for prevention of chronic disease</a> from Nature Medicine</li><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4966899/" rel="noopener noreferrer" target="_blank">Frequency, type, and volume of leisure-time physical activity and risk of coronary heart disease in young women</a> from Circulation</li><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4981798/" rel="noopener noreferrer" target="_blank">Diet, lifestyle, biomarkers, genetic factors, and risk of cardiovascular disease in the Nurses’ Health Studies</a> from the American Journal of Public Health</li></ul> Download our FREE guide — Top 10 Tips to Live Healthier: <a href="https://zoe.com/freeguide" rel="noopener noreferrer" target="_blank">https://zoe.com/freeguide</a> Is there a nutrition topic you’d like us to explore? Email us at <a href="mailto:podcast@joinzoe.com" rel="noopener noreferrer" target="_blank">podcast@joinzoe.com</a> and we’ll do our best to cover it. Episode transcripts are available <a href="https://zoe.com/learn/category/podcasts" rel="noopener noreferrer" target="_blank">here</a>.

How to prevent heart disease, according to science

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: <a href="https://zoe.com/freeguide" rel="noopener noreferrer" target="_blank">https://zoe.com/freeguide</a> Follow ZOE on <a href="https://www.instagram.com/zoe/" rel="noopener noreferrer" target="_blank">Instagram</a>.Mentioned in today’s episode:<a href="https://pubmed.ncbi.nlm.nih.gov/16183566/" rel="noopener noreferrer" target="_blank">Lectins as bioactive plant proteins: A potential in cancer treatment</a> from Critical Reviews in Food Science and Nutrition<a href="https://pubmed.ncbi.nlm.nih.gov/32509848/" rel="noopener noreferrer" target="_blank">Plant-derived lectins as potential cancer therapeutics and diagnostic tools </a>from BioMed Research International<a href="https://pubmed.ncbi.nlm.nih.gov/20499072/" rel="noopener noreferrer" target="_blank">A legume-based hypocaloric diet reduces proinflammatory status and improves metabolic features in overweight/obese subjects </a>from the European Journal of Nutrition<a href="https://pubmed.ncbi.nlm.nih.gov/25739376/" rel="noopener noreferrer" target="_blank">Dietary legume consumption reduces risk of colorectal cancer: Evidence from a meta-analysis of cohort studies</a> from Scientific Reports<a href="https://pubmed.ncbi.nlm.nih.gov/36411221/#:~:text=Conclusions%3A%20The%20intake%20of%20legumes,provide%20the%20optimal%20cardiovascular%20benefit." rel="noopener noreferrer" target="_blank">Intake of legumes and cardiovascular disease: A systematic review and dose-response meta-analysis</a> from Nutrition, Metabolism and Cardiovascular Diseases<a href="https://pubmed.ncbi.nlm.nih.gov/28392166/#:~:text=Results%3A%20During%20a%20median%20follow,adults%20at%20high%20cardiovascular%20risk." rel="noopener noreferrer" target="_blank">Legume consumption is inversely associated with type 2 diabetes incidence in adults: A prospective assessment from the PREDIMED study</a> from Clinical Nutrition<a href="https://pubmed.ncbi.nlm.nih.gov/32708949/" rel="noopener noreferrer" target="_blank">The effects of legume consumption on markers of glycaemic control in individuals with and without diabetes mellitus: A systematic literature review of randomised controlled trials</a> from Nutrients<a href="https://pubmed.ncbi.nlm.nih.gov/27030531/#:~:text=The%20pooled%20analysis%20showed%20an,median%20duration%20of%206%20wk." rel="noopener noreferrer" target="_blank">Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials</a> from The American Journal of Clinical Nutrition <a href="https://link.springer.com/protocol/10.1007/978-1-4939-1292-6_3" rel="noopener noreferrer" target="_blank">The "white kidney bean incident" in Japan</a> from Methods in Molecular Biology<a href="https://pubmed.ncbi.nlm.nih.gov/29102613/" rel="noopener noreferrer" target="_blank">Fructan, rather than gluten, induces symptoms in patients with self-reported non-celiac gluten sensitivity</a> from GastroenterologyIs there a...

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