ZOE Science & Nutrition: Best of 2024 – Part 2
Let’s dive into the second part of our 2024 recap. We’re taking another look back at all the best nuggets of wisdom from ZOE episodes this year.
In this jam-packed episode, we’ll hear how your second brain affects your mood, why fasting doesn’t actually have to be difficult, and how to prevent the disease you probably don’t know much about - but can lead to hospital time.
As you consider your New Year’s Resolutions and new habits, this episode will ready you with some great ideas. Why not share with a friend who is also trying to make positive change?
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Transcript
Jonathan Wolf: Welcome back to our two-part recap of 2024, taking a look back at all the best nuggets of wisdom from ZOE episodes this year. In this jam-packed episode, we’ll hear how your second brain affects your mood, why fasting doesn’t actually have to be difficult, and how to prevent the disease you probably don’t know much about, but can lead to hospital time. Let’s get into it.
If you’re anything like me you’ve probably heard a lot about intermittent fasting but maybe aren’t completely sold on the idea. Well, this first episode might just change your mind. Intermittent fasting can spark some serious health benefits. But how to get started?
In this episode, I talk with my ZOE co-founder Professor Tim Spector and I heard from Gin Stephens, an intermittent fasting advocate and best-selling author.
And it's the first time that I tried intermittent fasting and transparently, I absolutely hated it. And so I did follow, I did the required week and I could not wait. The day I stopped, I was so happy.
But before we get into that, I'd like to just start at the very beginning, actually with you, Gin. What is intermittent fasting?
Gin Stephens: The word sounds so scary, you know, the word fasting makes you think that you're going to like 40 days and 40 nights wandering in the desert.
But intermittent fasting, the word intermittent is key. You are having periods of fasting and periods of eating, which every single person who is listening or watching already does that. It's just changing the balance of that. You know, you go to bed, you sleep, you wake up in the fasted state. Probably everyone listening has had fasted blood work before. So, our bodies are already fasted every single day.
If you live an intermittent fasting lifestyle, the difference is you just extend that period. Instead of most people having this much for your feeding time and this much for fasting, we just switch it. And so, you're fasting for a longer period of the day, intentionally.
Jonathan Wolf: This is obviously on a 24 hour cycle, so very much focused on this idea there's a time of day when you should do things and a time of day when you shouldn't. It seems like that's played in quite a lot into this idea of thinking about eating in particular parts of the day on a sort of regular 24 hour rhythm.
Gin Stephens: Well, I would just like to point out that y'all know from your research with ZOE, bioindividuality is a big component of what you're doing. It's the whole thing that y'all are doing. And I think that also applies to circadian rhythm.
I work with intermittent fasters from all around the world who live intermittent fasting as a lifestyle. I've worked with hundreds of thousands of members of my communities over the years, and you figure out what works for you over time.
There are people who tend to have an earlier eating window or a midday eating window, but most of us tend to gravitate towards afternoon, and evening, just as a practical way of living our lives, but we're not all the same.
Prof. Tim Spector: That said, within that, there's variation, but I think what you're getting at is the fact that all humans have a circadian rhythm which means their body has to do stuff, active stuff in a certain time, and then rest stuff in another time, and all our cells are geared up for that.
So, it's become clear that eating needs to be done at the same time as your body is in activity mode and not in total rest mode.
I think this is also being linked to the circadian rhythms of our gut microbes that are having to deal with the food we're eating if it's at weird times. And this also goes to this idea that shift workers and people who are doing stuff out of sync have poorer health because of it.
So I think it's more and more we're realizing we have to Go back to our origins, and this means eating in times when we would normally be active rather than very late at night, particularly.
Gin Stephens: Exactly, yep. But everybody figures that out over time. You find out where your body prefers, what just feels natural to you.
Jonathan Wolf: And in this episode we also revealed a world exclusive: our brilliant team of ZOE scientists completed the world’s largest study of intermittent fasting.
Could you tell us firstly about the study? What happened? And then what have we found?
Prof. Tim Spector: The Big IF, it's not a question mark, it's IF, study of intermittent fasting. And it came out of a big health study we were running in the U.K. called the ZOE Health Study and there were 246,000 people that were eligible for this.
We told them what it entailed, which was just monitoring what you eat for a week, so we actually could document what the normal eating windows were. And then the idea was to eat within a 10 hour eating window.
Consistency was key, as those who only did intermittent fasting sporadically experienced increased hunger and decreased energy levels. Participants who initially had longer eating windows benefited the most from the time-restricted eating. The study also found that exercising while fasting can be beneficial for health.
Overall, the main benefit of time-restricted eating is reduced inflammation and improved gut health, leading to various health benefits such as better immune system function, improved mood, increased energy, and reduced risk of certain diseases. While time-restricted eating may not be a cure-all, long-term adherence can lead to significant health improvements. It is important to find a fasting schedule that suits individual preferences and stick with it for long-term benefits. Just reducing your inflammation levels can significantly decrease your risk of developing various diseases. The key takeaway from this episode is that intermittent fasting can be customized to fit your lifestyle and body. Mushrooms, not plants, are essential for our health and can have numerous benefits, from potentially treating depression to protecting against diseases. Fungi, including mushrooms, are a separate kingdom of life that play a crucial role in our ecosystem. With cutting-edge research revealing their potential to fight disease, mushrooms are worth incorporating into your diet at least three times a week for optimal health benefits. Spices are not just a kitchen staple for flavor, but also a form of medicine. Kanchan Koya, a molecular biologist turned food scientist, explains that spices are roots, barks, buds, fruits, and leaves of plants, dried and used in small amounts for flavor and health benefits. These spices are rich in polyphenols, naturally occurring compounds in plants that have antioxidant properties and promote cellular resilience. Polyphenols act as a stressor in our bodies, activating our antioxidant pathways and promoting overall well-being. The research on polyphenols is a growing field in nutrition, with high polyphenol diets being linked to health benefits. Eating a variety of colorful fruits, vegetables, herbs, and spices can provide a range of polyphenols for optimal health. There has been a significant amount of research indicating that polyphenols are associated with various health benefits, such as improvements in cancer, type two diabetes, cardiovascular disease, and inflammatory-related conditions. This emerging evidence goes beyond just addressing oxidative stress, focusing on inflammation and blood sugar control.
Kanchan introduced a spice box during the discussion, highlighting the importance of spices in traditional Indian medicine (Ayurveda). Although she initially dismissed this ancient wisdom, her research on curcumin and turmeric for breast cancer made her reconsider its validity.
While spices are not meant to replace modern drugs, they do contain beneficial properties that can be utilized. Many modern drugs are actually refined versions of compounds found in nature, such as aspirin derived from willow bark.
Kanchan's spice box includes cinnamon, star anise, cloves, ginger, and turmeric, each with unique health benefits. For example, cloves are known for their antioxidant, antiseptic, and analgesic properties.
The panel discussed incorporating spices into everyday meals, suggesting adding them to dishes like avocado toast or yogurt snacks. By experimenting with different spices, individuals can enhance the flavor and nutritional value of their meals.
For snacks, yogurt-based options were recommended, such as adding berries, nuts, and spices like cinnamon and nutmeg for a sweet treat, or creating a savory dip with garlic, sumac, and other spices.
Kanchan also suggested making home-popped popcorn with a spice blend like garam masala or curry for a flavorful and healthy snack on the go. By incorporating spices into snacks and meals, individuals can enjoy both the taste and health benefits of these natural ingredients. Now you can enjoy a spiced-up polyphenol-rich popcorn snack. Dr. Sarah Berry and Jonathan Wolf were excited about the idea of curried popcorn. Kanchan Koya suggested adding spices to existing dishes instead of starting from scratch to make cooking less intimidating. The episode also discussed the gut, which is considered our second brain, and its impact on our cravings and mood. Dr. Karan Rajan explained the digestive process and emphasized the importance of gut health. Lifestyle factors, such as air pollution, antibiotic use, and diet, can irritate the gut and affect overall health. Many medications, such as ibuprofen, and lifestyle factors like alcohol consumption can negatively impact the gut, potentially leading to conditions like ulcers and autoimmune diseases. Making changes to our diet, focusing on plant-based foods high in fiber and prebiotics, can help improve gut health. While probiotics may have potential benefits in the future, there are currently more effective methods for maintaining gut health. Osteoporosis, a preventable and treatable bone disorder, is a major health concern, particularly for older individuals. Fractures from osteoporosis often occur in common areas like the hip, spine, and wrist, and can happen with minimal trauma, highlighting the importance of bone density in later life. Regular assessments can help identify individuals at risk for osteoporosis and fractures. Previously, age and a previous fracture were considered clear indicators of future fracture risk, prompting early evaluation, even before 15 years ago. In 2008, a global tool was developed that integrated risk factors for osteoporosis from a questionnaire, height, weight, and a DEXA scan to calculate an individual's 10-year risk of a hip or any osteoporotic fracture. This risk assessment now guides treatment decisions in various healthcare systems around the world, focusing on targeting treatments based on a person's fracture risk.
The threshold for starting to worry about osteoporosis varies with age and risk factors. For example, individuals with a 20% chance of a major osteoporotic fracture or a 3% chance of a hip fracture may benefit from treatments to reduce their fracture risk. The use of bisphosphonates, such as alendronate or risedronate, along with calcium and vitamin D supplements, is the first-line treatment for osteoporosis, reducing the risk of fractures by up to 50% over several years.
Intravenous therapy with zoledronic acid or subcutaneous injections of denosumab are additional options for reducing bone resorption and preventing fractures. Hormone replacement therapy (HRT) or estrogen replacement therapy can also be considered for postmenopausal women with a history of fractures to improve bone density.
As individuals age, focusing on the quality of their diet becomes crucial for maintaining bone health. Including a variety of plant-based foods can provide essential minerals and nutrients that support bone strength. Emphasizing a diverse and nutrient-rich diet is more beneficial than relying solely on supplements like vitamin D or calcium.
Overall, early assessment of fracture risk, appropriate medical interventions, and a balanced diet can play a significant role in preventing osteoporosis and reducing the risk of fractures as individuals age. In the past, we have often looked for quick fixes, but I believe that is where we went wrong. The key is to embrace a holistic approach, especially when it comes to food quality. This idea is essential for overall health and well-being.
For more insights on how to eat to prevent osteoporosis, check out the full episode with Prof. Cyrus Cooper on Spotify or Apple Podcasts.
Thank you for tuning in to ZOE's top episodes of the year. We are dedicated to providing you with practical tips based on the latest nutrition science. As we reflect on 2024, we have gained valuable knowledge that we are excited to share with you.
We encourage you to take charge of your nutrition journey by personalizing your approach. Whether it's finding the right intermittent fasting schedule, improving your gut health, experimenting with new spices, or focusing on bone health, remember that you have the power to make positive changes in your life.
