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.
Prof. Tim Spector shared that 27,000 participants continued the fasting for multiple weeks, with some going as far as 16 weeks. Those who completed the study lost an average of 1.1 kilograms, with the most significant changes seen in those who reduced their eating window the most. Participants reported increased energy levels by 22%, improved mood by 11%, and surprisingly, decreased hunger.
Consistency was key, as those who intermittently followed the fasting regimen experienced increased hunger and reduced energy levels. Participants who initially had a wider eating window benefited the most from the study.
Contrary to previous beliefs, skipping breakfast and exercising while fasting can be beneficial for health. The study showed reduced inflammation and improved gut health as primary benefits of time-restricted eating. While weight loss was a side effect for some, the main focus was on overall health improvements.
Long-term sustained changes in lifestyle are crucial for reaping the full benefits of time-restricted eating. Consistent fasting can lead to improvements in immune function, gut health, mood, energy levels, and reduced risk of various diseases over time. It is essential to find a fasting routine that suits individual preferences and stick to it for long-term health benefits. Giving the gut and body a rest through fasting is crucial for overall health and well-being. Reducing inflammation levels can significantly decrease the risk of various diseases. Tailoring intermittent fasting to fit your lifestyle and body is key. Mushrooms have numerous health benefits, including potential treatment for depression and protection against diseases. Fungi are not plants but a separate kingdom of life, with mushrooms being their reproductive structures. Mushrooms are like fruit in a plant, and they do not photosynthesize like plants do. The humble mushroom has cutting-edge discoveries in fighting disease and protecting the body. Edible mushrooms are rich in protein, fiber, selenium, and vitamin D. Fungi produce various compounds that have health benefits not found in plants. Eating mushrooms at least three times a week is recommended for optimal health. Spices are not just a kitchen staple for flavor, they also have medicinal properties. Kanchan Koya, a molecular biologist turned food scientist, explains that spices are dried roots, barks, buds, fruits, and leaves of plants, containing beneficial compounds called polyphenols. These polyphenols act as antioxidants, neutralizing free radicals in the body and promoting cellular resilience through a process called hormesis. Just like exercise or fasting, consuming spices rich in polyphenols can activate cellular repair pathways and support overall health. The research on polyphenols is a growing field in nutrition, encouraging people to include a variety of colorful fruits, vegetables, herbs, and spices in their diets for optimal health benefits. Kanchan, there is a wealth of research emerging that shows how polyphenols are connected to various health improvements, such as in cancer, type two diabetes, cardiovascular disease, and inflammatory-related diseases. This evidence goes beyond just oxidative stress to include inflammation and blood sugar control.
In this episode, Kanchan shared her spice box, which is a key component of the Indian 'farmacy' rooted in Ayurveda. She highlighted the benefits of spices like cloves, which have antioxidant, antiseptic, and analgesic properties. Kanchan also mentioned that modern drugs often have their origins in natural compounds, such as Tamiflu starting from star anise.
To incorporate more spices into your diet, Kanchan suggests adding them to foods you already enjoy. For example, adding chili peppers, cumin, and coriander to avocado toast. Snacks are also a great opportunity to include spices, such as adding cinnamon and nutmeg to a yogurt and berry mix or creating a savory yogurt dip with garlic, sumac, and other spices for cut veggies. Home-popped popcorn with a spice blend is another tasty and fun snack idea. And voilà, you now have a flavorful, polyphenol-rich popcorn snack. Dr. Sarah Berry approves of this great idea suggested by Jonathan Wolf, who is eager to try the curried popcorn. Kanchan Koya emphasizes the simplicity of enhancing familiar dishes with spices rather than starting from scratch, making it less intimidating for people.
In another episode, Jonathan Wolf delves into the fascinating world of the gut, our second brain, with Dr. Karan Rajan. Dr. Rajan explains that digestion begins in the brain, triggering a cascade of signals to the gut and saliva glands. He compares the gut to an orchestra, with the brain as the maestro and the small intestine as the main stage for digestion. The colon, where the microbiome resides, is crucial for overall gut health.
Dr. Rajan highlights lifestyle factors that can irritate the gut, such as air pollution, antibiotics, and pesticides in food. Chronic antibiotic use, especially in early life, can disrupt the balance of good and bad bacteria in the gut. Additionally, NSAIDs like ibuprofen can also have a negative impact on gut health. Many medications and lifestyle factors can impact gut health, leading to conditions like ulcers and autoimmune diseases such as Crohn's and ulcerative colitis. Modifiable factors like diet, alcohol consumption, and smoking habits play a role, while non-modifiable factors also contribute. To keep our guts healthy, focusing on plant-based foods rich in fiber and prebiotics is key. While probiotics may have potential in the future, other lifestyle changes offer more immediate benefits. Osteoporosis, a common bone disorder, is preventable and treatable, with fractures typically occurring in older individuals due to bone fragility. Assessing fracture risk is crucial for early detection and management of osteoporosis. Previously, age and a previous fracture were seen as clear indicators of future fracture risk, prompting evaluation of individuals, especially those with a history of fractures, even before 15 years ago. In 2008, a global tool was developed that utilized risk factors for osteoporosis, including 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 is now incorporated into various guidelines aimed at targeting treatments based on an individual's fracture risk.
The threshold for initiating discussions with a doctor about osteoporosis varies with age and individual risk factors. Generally, individuals with a 20% chance of a major osteoporotic fracture or a 3% chance of a hip fracture are considered suitable candidates for treatments to reduce fracture risk.
The primary treatment for osteoporosis is bisphosphonates, such as alendronate or risedronate, taken once a week in tablet form along with calcium and vitamin D. These medications can reduce fracture rates by 50% over a three to five-year period. Intravenous therapy with zoledronic acid or subcutaneous injections of denosumab are also options for reducing bone resorption and preventing fractures.
Hormone replacement therapy (HRT) or estrogen replacement therapy may be considered for individuals above the age of 60 or 65, particularly those with a history of fractures, to benefit bone density. It is important to consider dietary changes, focusing on a high-quality diet rich in plant-based foods to ensure a balanced intake of essential minerals for bone health. Prioritizing a diverse diet can provide the necessary nutrients for optimal bone health, potentially more effective than relying solely on supplements like vitamin D and milk consumption. In the past, our approach has focused on finding quick fixes, but perhaps that's where we went wrong. It's time to shift towards a more holistic view, understanding that there is no one-size-fits-all solution. It all comes back to the quality of the food we eat.
For more insights on what 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 our recap of ZOE's top episodes from this year. We are dedicated to sharing practical tips from the forefront of nutrition science, and 2024 brought us some incredible discoveries.
We encourage you to take control of your own nutrition by personalizing your approach. Whether it's finding the right intermittent fasting schedule, improving your gut health, experimenting with new spices, or strengthening your bones, the power is in your hands.
