Menstruation: Science, medicine and mythology

Our modern lifestyles mean that most of us don’t live our lives in sync with our circadian rhythms, which puts our health and well-being at risk. Eating and sleeping at the right time are important tools to help us align our circadian rhythms and reduce our risk of chronic disease. In this episode, circadian rhythm expert Prof. Satchin Panda will tell us how light and food act as master regulators of our body clock, how aligning our lifestyles with our body clock can improve our health, mood and energy levels and how to do this in practice. Satchin is a world-leading expert in the field of circadian rhythm research. He’s associate professor at the prestigious SALK institute, he’s recipient of the Dana Foundation Award in brain and immune system imaging and he’s also the author of two best-selling books, The Circadian Code and The Circadian Diabetes Code.Follow ZOE on InstagramTimecodes:00:00 Introduction01:00 Quickfire questions03:02 What are circadian rhythms?03:48 How do we know about circadian rhythms?04:44 Are all body parts on a 24 hour clock?06:40 How the body enters sleep mode09:25 What happens during sleep?12:08 Why you’re not sleeping enough13:30 The surprising impact of daylight savings time17:00 Circadian rhythms aren’t just about light19:55 The dangers of shift work21:20 Should you go to bed at sunset?25:40 Why should stop snacking at night26:10 Satchin’s famous mice study33:00 The best eating window for health37:27 Does intermittent fasting promote better food choices?40:40 Should you drink black coffee when you wake up? Satchin’s books:The Circadian Code The Circadian Diabetes CodeBooks by our ZOE Scientists:Every Body Should Know This by Dr Federica AmatiFood For Life by Prof. Tim SpectorFibre Fuelled by Dr Will Bulsiewicz Studies referenced in today’s episode: Effects of 3 months of 10-h per-day time-restricted eating and 3 months of follow-up on bodyweight and cardiometabolic health in Danish individuals at high risk of type 2 diabetes: the RESET single-centre, parallel, superiority, open-label, randomised controlled trial, published in Lancet Healthy LongevityNeuronal reprogramming of mouse and human fibroblasts using transcription factors involved in suprachiasmatic nucleus development, published iScienceLearning from circadian rhythm to transform cancer prevention, prognosis, and survivorship care, published in Trends CancerThe Untapped Potential of Circadian Timing as a Variable for Discoveries and Reproducibility, published in Cell Mol Gastroenterol HepatoHave feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are...

After the tragic news of Michael Mosley's passing, we are re-releasing our episode with him, originally released in March 2023:If you had to do just one thing to improve your health, what would it be?Our busy lives mean it can be difficult to keep up healthy habits, and with so much conflicting advice out there it’s tricky to separate fact from fiction. In today’s episode, Jonathan is joined by medical doctor, journalist, and presenter Michael Mosley, who is alongside ZOE regular Tim Spector, to discuss Michael’s four key habits to improve our health. Michael’s latest book ‘Just One Thing’ explores these habits and has seen him speak to singing scientists and eccentric iceman to healthy habit experts and evangelists. And of course, being Michael, he tried every habit out himself. We talk about which methods are the most effective, which he has incorporated into his life, and how he makes his new habits stick.If you want to uncover the right foods for your body, head to zoe.com/podcast and get 10% off your membership.Follow ZOE on InstagramTimecodes:00:00 Tim Spector's tribute to Michael01:01 Introduction01:55 Quick Fire Questions05:15 Are cold showers good for you?06:48 How long do you need to be immersed in cold water for the benefits to work?8:20 Can cold showers improve mental wellbeing?11:30 Potential dangers of cold water swimming12:45 Do cultural differences present different outcomes across the world?13:58 Can these small stressors help us?14:27 What is the theory behind this working?16:15 Will this work for everyone or is this very personalized?18:30 What effects does breathing have on your health?19:55 How breathing exercises affect our brain22:27 How do you keep up the breathing exercises?23:27 ZOE app breathing exercise25:40 Is there a difference between breathing through your nose and your mouth?27:20 How important are plants and nature for our health?30:25 Can exposure to nature improve things like mental health and even gut health?32:00 Can herbs also help improve our health?32:47 What are the benefits of exercise?33:30 What are endo-cannibinoids?34:41 Are preferences for exercise genetic?36:12 Is it endorphins that make us feel good after / during exercise?37:31 How exercise affects us is extremely personalized39:42 How do we encourage people who don't enjoy exercise to do it?41:13 Tips to improve your exercise routines44:08 Are there benefits to walking downhill?46:42 SummaryMichael Mosley’s book 'Just One Thing' is available to buy hereEpisode transcripts are available here

Meat consumption continues to be high in both the US and the UK. Yet many governments advise reducing meat consumption, particularly red meat, due to both environmental and health concerns. In this episode, we delve into the sizzling world of meat alternatives. They promise sustainability, animal welfare, and better health. Buzzwords like "plant-based" and "meat-free" proudly adorn their packaging. But are they actually healthy? Or should we consider them as ultra-processed foods and avoid them?Christopher Gardner is a Professor of Medicine at Stanford University and the Director of the Stanford Prevention Research Centre, and a world-leading expert in how the food that we eat impacts our health. Follow ZOE on Instagram.Timecodes:00:00 Introduction01:25 Quickfire questions03:50 What is a meat alternative?05:22 What's driving the trend for more alternatives?07:47 Should you eat less red meat?08:38 What is in meat alternatives?10:22 Traditional meats vs meat alternatives13:41 Are meat alternatives ultra-processed?14:47 Latest scientific studies23:56 What were the findings?29:48 Is the quality of the protein as good as real meat?34:00 Are meat alternatives healthy?38:53 Are whole food based meat alternatives healthier?40:05 What are the practical tips around meat alternatives?43:21 How do ultra-processed foods come into this?45:23 What are other ways people can transition away from red meat?50:33 What are the differences between bad and good quality meat?📚 Books from our ZOE Scientists:Every Body Should Know This by Dr Federica AmatiFood For Life by Prof. Tim SpectorFibre Fuelled by Dr Will BulsiewiczStudies referenced in today’s episode: Study With Appetizing Plantfood—Meat Eating Alternative Trial (SWAP-MEAT), published in American Journal of Clinical Nutrition. SWAP-MEAT Athlete (study with appetizing plant-food, meat eating alternatives trial) a randomized crossover trial, published in Nutrition Journal. Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Periods are taboo! Despite the fact that half of the world’s population experience them. This taboo has led to countless myths around the topic. “The internet’s gynecologist” Dr. Jen Gunter is here to usher in a new era where people understand – and can advocate for – what they need as their body changes each cycle.Jonathan is joined by Dr Sarah Berry and Dr Jen Gunter to get a better understanding of our body's behavior during the menstrual cycle. Jen will provide you with her period toolkit and offer solutions to the most common problems of modern-day period health.Dr. Jen Gunter is a gynecologist and pain medicine physician at the Permanente Medical Group in northern California. Her books ‘The Vagina Bible’ and ‘The Menopause Manifesto’ were both New York Times bestsellers. Her 2024 book ‘Blood’ tackles the science, medicine and mythology of menstruation.Learn how your body responds to food. Take our FREE quiz and get 10% off here. Follow ZOE on Instagram.Timecodes:00:00 Introduction01:26 Quickfire questions02:31 Shame culture around menstruation04:20 The evolution and purpose of the menstrual cycle06:30 Menstrual cycle mechanics11:08 Understanding heavy periods and iron deficiency14:01 Addressing period pain and discomfort21:39 Diet, appetite, and periods: what's the connection?26:09 Understanding PMS and PMDD27:55 PMS causes and symptoms30:52 Treatment options for PMS and PMDD31:51 Demystifying polycystic ovarian syndrome (PCOS)35:42 The role of diet and obesity in PCOS37:32 Advice for managing PMS40:19 Menstrual cramps and pain management47:08 Iron supplementation strategies📚 Dr. Jen Gunter’s books:The Menopause ManifestoBlood: The Science, Medicine, and Mythology of Menstruation📚 Books from our ZOE Scientists:Every Body Should Know This by Dr Federica AmatiRecipes for a Better Menopause by Dr Federica AmatiFood For Life by Prof. Tim SpectorStudies related to today’s episode:Prevalence of Iron Deficiency and Iron-Deficiency Anemia in US Females Aged 12-21 Years, 2003-2020, from the Journal of the American Medical AssociationThe Role of Estrogen in Insulin Resistance: A Review of Clinical and Preclinical Data, from The American Journal of PathologyHave feedback or a topic you'd like us to cover? Let us know hereEpisode transcripts are available here.

55 million people suffer dementia worldwide with numbers expected to double every 20 years. Understanding the link between our heart health and brain function is critical, illuminating the profound impact that heart health has on preventing dementia.Dr. William Li, an expert in cardiovascular and metabolic health. He reveals how caring for our heart is not just about longevity but maintaining sharp, effective brain function as we age. His groundbreaking work has impacted more than seventy diseases including diabetes, heart disease, and obesity. Dr. Li is also a New York Times best-selling author.In today’s episode, Dr. Li explains how simple lifestyle choices in diet, exercise and sleep can drastically shape our brain's health and stave off dementia.If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your membership.Follow ZOE on InstagramTimecodes00:00 Introduction01:23 Quickfire questions03:30 Understanding dementia and Alzheimer's disease04:50 Dementia versus ageing06:35 The role of blood vessels in brain health07:55 How circulation affects brain function09:23 What causes blood clots and strokes?11:06 The importance of maintaining healthy blood vessels12:15 The impact of lifestyle choices on brain health15:01 What happens in our brains when we sleep?19:35 What is the glymphatic system?22:40 Vascular dementia may be the most common form of dementia24:35 The role of glucose in brain function27:10 What causes dementia and why does it happen when we get older?29:00 Preventing dementia with lifestyle changes31:10 What are healthy blood vessels like?37:50 The surprising role of EPCs in brain repair41:30 Can you slow down or reverse dementia?52:08 The connection between gut health and brain health51:40 The importance of exercise for brain health56:30 How to avoid dementia01:01:16 The link between mental health and cardiovascular disease📚 Dr. William Li’s books:Eat to Beat Disease Eat to Beat Your Diet📚 Books from our ZOE Scientists:Every Body Should Know This by Dr Federica AmatiFood For Life by Prof. Tim SpectorRelevant studies:A human brain vascular atlas reveals diverse mediators of Alzheimer’s risk, published in NatureHeart-brain connections: Phenotypic and genetic insights from magnetic resonance images, published in ScienceCocoa flavanol consumption improves cognitive function, blood pressure control, and metabolic profile in elderly subjects: the Cocoa, Cognition, and Aging (CoCoA) Study—a randomized controlled trial, published in The American Journal of Clinical NutritionHave feedback or a topic you'd like us to cover? Let us know&nbsp;<a href="https://gf6hx47iu5g.typeform.com/topicsuggestion" rel="noopener noreferrer"...

Inflammation is a complicated topic. Short-term inflammation plays an essential role in fighting infections and healing injuries. But too much inflammation can be a catalyst for chronic ailments, like heart disease, type 2 diabetes, autoimmune disorders, rheumatoid arthritis, and obesity.What we eat can influence our inflammatory responses and contribute to chronic, low-grade inflammation.In today’s episode, Prof. Philip Calder helps us understand the science behind inflammation, how it impacts our health and what food has to do with it.Philip is head of the School of Human Development and Health, as well as a Professor of Nutritional Immunology, in the Faculty of Medicine at the University of Southampton. He’s also an internationally recognised researcher on the metabolism and functionality of fatty acids. His work focuses on the roles of omega-3 fatty acids and the influence of diet and nutrients on immune and inflammatory responses.&nbsp;If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your membership.Follow ZOE on Instagram.Timecodes00:00 Introduction01:20 Quickfire questions02:55 The role of inflammation in immunity05:30 Chronic inflammation and disease08:30 How to measure inflammation09:53 Low-grade inflammation and disease risk12:30 What causes blood vessel inflammation?15:23 What creates the narrowing of blood vessels?17:20 How inflammation can cause blood clots, heart attacks and strokes19:15 Inflammation and aging21:40 Inflammation and lifestyle factors25:07 Obesity and inflammation28:45 Muscle loss and inflammation (sarcopenia)30:52 The impact of meals, sugar and fats on inflammation33:35 How diet could reduce inflammation34:42 Why we all respond to food differently38:42 Dietary choices to manage inflammation40:00 What are omega-3s?41:17 Anti-inflammatory foods43:40 Health benefits of omega-3 fatty acids45:55 Challenges with farmed salmon📚 Books from our ZOE Scientists:Every Body Should Know This by Dr Federica AmatiFood For Life by Prof. Tim SpectorMentioned in today's episode:Omega-3 polyunsaturated fatty acids and inflammatory processes: Nutrition or pharmacology? in the British Journal of Clinical PharmacologyOmega-6 fatty acids and inflammation in PLEFAOmega-3 fatty acids and inflammatory processes in Nutrients&nbsp;Another relevant study:Health relevance of the modification of low-grade inflammation in ageing and the role of nutrition in Ageing Research ReviewsHave feedback or a topic you'd like us to cover? Let us know&nbsp;hereEpisode transcripts are available here.

The menopause transition can bring unexpected challenges — the effects can significantly impact daily life and long-term health.Dr. Mary Claire Haver is a board-certified gynaecologist and a menopause specialist. She's helped thousands of women in perimenopause and menopause to realise their health goals. In today’s episode, she joins Jonathan and ZOE's Chief Scientist Dr. Sarah Berry to shed light on what to expect during these life stages.Sarah and Mary Claire describe practical strategies for managing symptoms, critical conversations to have with healthcare providers, and how to advocate for yourself effectively in medical settings.Follow Mary Claire on Instagram.If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your membership.Follow ZOE on Instagram.&nbsp;Timecodes:00:00 Introduction01:33 Quickfire questions05:53 There is a lack of menopause training in medical school07:02 Most women are going into menopause blind07:43 Why menopause symptoms vary09:30 The hormonal ‘zone of chaos’11:45 ZOE PREDICT data on menopause symptoms13:36 How long do perimenopause symptoms last?17:52 Perimenopause at age 35?18:34 Why hormone tests are worthless20:53 The risk of chronic disease after menopause24:53 Why does menopause increase hunger?28:39 Why medicine and research is male-dominated32:34 How to talk to your doctor about menopaue34:12 Pregnancy research - 10x more extensive than menopause research!35:14 Mary Claire’s toolkit of strategies for menopause36:34 What are the long-term health benefits of hormone replacement therapy? 38:36 Is HRT safe for most women?42:47 Brand new ZOE study results: diet and menopause49:16 Top 3 tips to help with symptoms54:34 What is ‘frozen shoulder’ and how can you treat it?📚 Mary Claire's bookThe New Menopause📚 Books from our ZOE ScientistsEvery Body Should Know This by Dr Federica AmatiFood For Life by Prof. Tim SpectorMentioned in today's episodeMenopause transition and cardiovascular disease risk: Implications for timing of early prevention: A scientific statement from the American Heart Association in CirculationThe controversial history of hormone replacement therapy in MedicinaDr. Vonda Wright’s websiteHave feedback or a topic you'd like us to cover? Let us know&nbsp;hereEpisode transcripts are available here.

In today’s episode we’re uncovering the medicines hiding in your kitchen.&nbsp;Molecular biologist Kanchan Koya joins Jonathan and Sarah to explore the incredible health benefits of spices. From controlling blood sugar to soothing a sore throat, we’ll discover what the latest research says about household favorites including ginger, cinnamon and cloves.&nbsp; Kanchan Koya is a food scientist, founder of the spice-centric food blog Chief Spice Mama and author of the cookbook ‘100 Recipes with Healing Spices for Your Family Table’. She will show us how to get the most out of spices, with simple cooking tips and delicious recipes.&nbsp;Want to make Kanchan’s show stopper spice dish? Find the recipe here.Follow Kanchan on Instagram.If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your membership.Follow ZOE on Instagram.Timecodes:00:00 Introduction01:26 Quickfire questions03:08 What are spices?03:43 Polyphenols in spices07:25 Spices and your health11:01 Cinnamon and blood sugar control14:49 Anti-inflammatory benefits of spices21:08 A practical guide to using spices31:40 Reviving old spices33:11 The wonders of ginger: from morning sickness to gut health35:56 Spiced cooking tips37:41 Breakfast ideas: add spices to start your day39:44 Simple spicy snacks42:05 Dinner delights: spicing up main meals44:11 Spices for kids46:24 Spiced drinks: from chai to golden milk48:24 The ultimate spice dishStudies related to today’s episode:Safety and efficacy of curcumin versus diclofenac in knee osteoarthritis: a randomized open-label parallel-arm study published in Trials Analgesic effect of the aqueous and ethanolic extracts of clove, published in Avicenna Journal of PhytomedicineEffect of cinnamon spice on continuously monitored glycemic response in adults with prediabetes published in The American Journal of Clinical Nutrition Star anise (Illicium verum): Chemical compounds, antiviral properties, and clinical relevance published in Phytotherapy Research Ginger-Mechanism of action in chemotherapy-induced nausea and vomiting, published by Critical Reviews in Food Science and NutritionHave feedback or a topic you'd like us to cover? Let us know&nbsp;hereEpisode transcripts are available here.

Did you know that even at age 70, with the right nutrition, you could potentially extend your life by 6 years?In today’s episode, we learn that it's never too late to change your diet for the better. Dr. Federica Amati, ZOE’s Head Nutritionist, dives into the unique nutrition needs at every life stage.From the golden windows of opportunity that can transform your health, to practical food recommendations for adolescence, adulthood and beyond, Dr. Amati gives tips to enhance your wellbeing.Dr. Federica Amati is a researcher at King’s College London and registered nutritionist. She is also lecturer and Nutrition Topic Lead at Imperial College School of Medicine. Federica empowers people with accessible, practical knowledge to make informed choices on diet and lifestyle and to improve health based on unique needs and preferences, at every stage of life.Follow Dr. Federica Amati on Instagram&nbsp;If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your membership.Follow ZOE on InstagramTimecodes00:00 Introduction01:17 Quickfire questions03:32&nbsp; The first window of opportunity is before you are born06:04 It takes two to tango: equal roles in conception07:25 The science behind sperm health and diet09:10 What is life course nutrition?10:35 Why generic nutrition advice isn't enough13:00 Critical changes in the first 12 weeks of pregnancy16:25 Nutritional needs in the second trimester of pregnancy17:20 Preventing allergies during pregnancy20:30 Nutrition in childhood and adolescence21:00 The importance of a diverse diet for teenagers22:57 Children learn to eat from us: exposure is key25:10 The impact of ultra-processed foods on teenagers27:40 Do you need to eat meat to grow well?32:55 Lifestyle choices in your 30s affect long-term health36:00 Longevity supplement myths37:40 Gut microbiome changes in adulthood43:28 How to extend your lifespan through diet at any age46:05 Preparing for healthy aging and avoiding 'Sniper Alley'50:10 How to eat right in your 70s and beyond54:22 Protein needs as you age56:30 Becoming a ZOE member is like having a nutritionist in your pocket!59:20 SummaryMentioned in today's episode:Life expectancy can increase by up to 10 years following sustained shifts towards healthier diets in the United Kingdom, published in Nature FoodThe Developmental Origins of Health and Disease (DOHaD), published in American Journal of Lifestyle MedicineA single serving of mixed spices alters gut microflora composition: a dose–response randomised trial, published in NatureBooks:Every Body Should Know This by Dr. Federica AmatiHave feedback or a topic you'd like us to cover? Let us know&nbsp;hereEpisode transcripts are available <a href="https://zoe.com/learn/category/podcasts"...

Every 12 years, our skeletons undergo a complete transformation.Prof. Tim Spector and Prof. Cyrus Cooper discuss how to avoid Osteoporosis, a condition where bones become fragile, significantly increases the risk of fractures from minor incidents, often without any noticeable symptoms. Worldwide, it affects one in three women and one in five men over fifty, leading to pain, potential disability and loss of independence.In today’s episode, Jonathan, Tim and Cyrus ask the question: How can understanding osteoporosis and implementing targeted lifestyle changes enhance bone health and reduce the risk of fractures?Cyrus Cooper is a Professor of Rheumatology at the University of Southampton, where he is also the Director of the MRC Lifecourse Epidemiology Unit and Vice-Dean of Medicine. In addition, he’s a Professor of Musculoskeletal Science at the Nuffield Department of Orthopaedics, Rheumatology and Musculoskeletal Sciences at the University of Oxford.Tim Spector is one of the world’s top 100 most-cited scientists, a professor of epidemiology, and scientific Co-Founder at ZOE. Tim trained originally in rheumatology and epidemiology.&nbsp;Make smarter food choices for your body: zoe.com/podcastFollow Tim on Instagram.If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalised nutrition program.Follow ZOE on Instagram.Timecodes00:00 Introduction01:21&nbsp;Quickfire questions03:08 What is osteoporosis?06:10 Why might our bones become more fragile as we age?08:10 Your skeleton renews itself all the time10:30 Does menopause cause osteoporosis?12:48 What's it like living with osteoporosis?15:16 How common is osteoporosis in males?16:04 What are the symptoms of osteoporosis and at what age should you get checked?21:40 Some chilling statistics about osteoporosis23:10 Common myths about the effects of calcium and vitamin D on osteoporosis27:50 What is the latest science on vitamin D supplementation?34:10 Can vitamin D and calcium ensure children’s bone density is healthy?34:55 Osteoporosis treatment options, including new drugs&nbsp;&nbsp;&nbsp;&nbsp;37:20 The impacts of HRT on bone density39:30 What are the downsides to some of these treatments?43:00 Does physical activity help to prevent fractures?44:30 Lifestyle impacts: diet and nutrition49:40 Can exercise make your bones stronger?55:20 Ideal exercises to prevent osteoporosis57:10 Cyrus and Tim’s top 3 actions to improve bone health59:10 SummaryMentioned in today's episode:Accumulation of risk factors associated with poor bone health in older adults, published in Archives of OsteoporosisRelevant studies:Influence of vitamin D supplementation on bone mineral content, bone turnover markers and fracture risk, published in Journal of Bone and Mineral Research<a...