As we age, our bodies undergo numerous changes, including a decline in muscle mass and cognitive function. For many of us, exercise and diet play crucial roles in maintaining our health and well-being. But how can the protein we eat affect our abilities to exercise and stay healthy as we age?It can be difficult to separate fact from fiction when it comes to the effects of protein. How much do we need? Is it better to eat protein before or after exercise? And what roles do protein and exercise play in brain function?In today’s episode, Jonathan is joined by Prof. Ben Wall, an expert in nutritional physiology at the University of Exeter. Together, they unpack the latest scientific research on the connection between protein consumption and exercise.Prof. Ben Wall shares his insights into the optimal amount and timing of protein intake for building and maintaining muscle mass, as well as the potential impact of exercise on cognitive function and brain health into later life. If you want to uncover the right foods for your body, head to joinZOE.com/podcast and get 10% off your personalized nutrition program.Timecodes:00:12 Introduction28:21 Quick Fire Questions02:54 Do we need to eat proteins right after exercise?03:34 What is protein?04:45 Why should we care about exercise?05:36 How does exercise help with healthspan?07:41 What are the benefits of exercise?07:57 Does exercise improve brain function?11:23 Where do our muscles come into this conversation?12:09 What constitutes an unhealthy muscle?13:00 What's the difference between a healthy and unhealthy muscle?14:18 How does protein fit into the idea of healthy muscles?16:03 What about the concept of breaking muscle. Is it good for us?18:13 Do we need more protein to help build muscle?20:07 What is the anabolic window and Is it a myth?21:54 Is it fine to listen to our hunger pangs post exercise?23:01 How does protein impact menopause and bone health?25:04 Is there a maximum amount of protein our bodies can absorb?28:14 What is the right amount of protein to eat?30:02 What is an 'adaptive response' to exercise?31:17 How much higher RDA do we need if we are exercising?33:31 Are we already eating enough protein?35:51 Why does muscle mass change as we age?36:18 Do we put on weight when we age?36:59 How do our bodies respond to protein as we age?41:38 How to balance protein and exercise42:33 Where should we get our protein from?46:43 Plant vs animal based protein products51:26 Summary55:12 Goodbyes55:27 OutroMentioned in today’s episode: Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men: https://pubmed.ncbi.nlm.nih.gov/19056590/Anabolic signaling deficits underlie amino acid resistance of wasting, aging muscle: https://pubmed.ncbi.nlm.nih.gov/15596483/Food for our future: The nutritional science behind the sustainable fungal protein — mycoprotein: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10131050/Follow Ben on Twitter :

We’ve probably all been reprimanded for eating too fast at the dinner table or suffered the dreaded “itis” from eating way too much food at a family gathering. Our society and the systems we’ve developed to feed it have ballooned to such a point that they easily override our natural bodily systems that tell us when we’ve had enough to eat. When nearly 50% of the United States population is projected to have obesity by 2030, can something as simple as changing the speed with which we eat really be an effective tool for weight loss and sustaining a healthy body?In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask:  What is eating rate and does it have any impact on our health?Studies referenced in the episode:Does Eating Fast Make You Gain More Weight?Eating slowly increases the postprandial response of the anorexigenic gut hormones, peptide YY and glucagon-like peptide-1 Association between eating rate and obesity: a systematic review and meta-analysis Eating too fast may lead to weight gain, heart disease Is eating too quickly bad for your health? How Important Is Eating Rate in the Physiological Response to Food Intake, Control of Body Weight, and Glycemia? A systematic review and meta-analysis examining the effect of eating rate on energy intake and hunger Effects of eating rate and eating topography on meal size and satiety The effect of eating rate on satiety in healthy and overweight people – A pilot study Association between Self-Reported Eating Rate, Energy Intake, and Cardiovascular Risk Factors in a Multi-Ethnic Asian Population Association between Self-Reported Eating Rate, Energy Intake, and Cardiovascular Risk Factors in a Multi-Ethnic Asian PopulationControl of overweight and obesity in childhood through education in meal time habits. The ‘good manners for a healthy future’ programme*Eating slowly led to decreases in energy intake within meals in healthy...

Menopause is a time of significant hormonal changes which can lead to a range of symptoms that can severely impact quality of life for many women. So, a drug that promises to reduce these symptoms is incredibly welcome, but it has been steeped in controversy.HRT (Hormone replacement therapy) has been widely debated, with conflicting information about its effectiveness, with some suggesting HRT is outright dangerous. In fact, a massive study twenty years ago linked it to an increased risk of breast cancer.  As a result, the numbers of women taking HRT plummeted. So should HRT be avoided at all costs? In today’s episode, Jonathan is joined by the author of that very study and esteemed Professor JoAnn Manson, alongside Dr. Sarah Berry to explore the science behind HRT.Professor JoAnn Manson is a professor of epidemiology at the Harvard School of Public Health and one of the world's most experts on HRT and menopause having run multiple enormous studies to uncover the effects of hormone replacement therapy on women’s health.With the help of ZOE regular Dr. Sarah Berry, they delve into the science behind HRT, empowering listeners to make informed decisions about treatment for symptoms of the menopause.If you want to uncover the right foods for your body, head to joinZOE.com/podcast and get 10% off your personalized nutrition program.Timecodes:00:00 Introduction00:12 Jonathan's introduction01:33 Quick Fire Questions03:27 What is the menopause?04:10 What is the perimenopause?05:46 What is the state of the current conversation on the menopause?07:13 Should women seek help about the menopause?07:58 Why do some women have symptoms and others not?09:15 Yougov and ZOE study results on the menopause11:35 Why is the menopause getting more attention now?13:39 Should we be taking these symptoms seriously?17:10 What else can be done asides from HRT?18:49 Studies on the relationship between diet and menopause symptoms19:35 What can help alleviate symptoms?21:23 Are there any specific foods that can help improve symptoms?23:37 Are menopause specific supplements effective?24:50 How does HRT work?26:26 Is HRT just oestrogen?30:59 Does testosterone have a use for menopause?31:58 What is the controversy behind HRT?35:56 What's the latest advice and health risks?38:11 When should you stop hormone therapy?40:43 Do symptoms persist when you come off of hormone therapy?42:00 How long does HRT take to start working?43:07 How does HRT affect weight management?45:15 Summary48:04 Goodbyes48:25 OutroCheck the trials mentioned in today’s episode: MsFlash: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4731298/ZOE Menopause Study: https://joinzoe.com/learn/menopause-metabolism-studyPEPI Trial: https://pubmed.ncbi.nlm.nih.gov/7807658/Follow Sarah:...

“Omega 3s,” - we’ve all seen the name Omega 3s advertised on labels from nuts to seeds and even eggs! But are these fats healthy for us, or is this just another food myth?In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: Is fish oil and omega 3 intake essential or is this just another food myth?Follow ZOE on Instagram: https://www.instagram.com/zoe/If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program.Studies referenced in the episode:High-fat meals rich in EPA plus DHA compared with DHA only have differential effects on postprandial lipemia and plasma 8-isoprostane F2α concentrations relative to a control high–oleic acid meal: a randomized controlled trialIntake of fish and marine n-3 polyunsaturated fatty acids and risk of cardiovascular disease mortality: A meta-analysis of prospective cohort studiesOmega-3 fatty acids for the primary and secondary prevention of cardiovascular diseaseThe 3 most Important Types of Omega-3 Fatty AcidsREDUCE-IT EPA trial shows association between higher EPA levels, reduced CV events Dietary supplementation with n-3 polyunsaturated fatty acids and vitamin E after myocardial infarction: Results of the GISSI-Prevenzione trialOmega-3 Fatty Acids for the Management of Hypertriglyceridemia: A Science Advisory From the American Heart AssociationEpisode transcripts are available here.Is there a nutrition topic you’d like us to cover? Email us at [email protected] and we’ll do our best to cover it.

Ultra-processed foods have become ubiquitous in modern diets. Many of us eat them regularly without understanding their potential impacts on our health. From hidden additives to addictive properties, these highly processed foods can pose risks. Navigating the complex world of ultra-processing can be challenging, and many people struggle to understand what to avoid, how to break unhealthy habits, and make positive changes to their health.In today’s episode, Jonathan is joined by a special guest, Dr. Chris van Tulleken, to explore the science behind ultra-processed food.Dr. Chris van Tulleken is an infectious diseases doctor at University College Hospital, in London, and one of the BBC’s leading science presenters. Chris shares the groundbreaking research from his own lived experiments, including the now famous study with his twin brother Xand. His book Ultra-Processed People is out now.Jonathan and Chris are joined by ZOE regular Tim Spector. Drawing from their combined expertise, our guests provide practical tips and advice, empowering listeners to make informed choices and take control of their diets.If you want to uncover the right foods for your body, head to joinZOE.com/podcast and get 10% off your personalized nutrition program.Timecodes:00:31 Introduction02:14 Quick Fire Questions05:25 Start of Chris's journey in nutrition06:47 Discordant twins - How can twin studies help us?08:51 What part do genetics play in our differences in health?12:52 What were the potential consequences of weight gain?15:20 What is ultra processed food (UPF)?16:54 What's the difference between processed and ultra processed food?18:52 Is ultra processing purely about profit?21:13 Examples of ultra processed foods (UPF)23:13 ZOE UPF survey - How much does the ZOE community eat?25:28 Are the products that say they're healthy lying to us?26:12 Are certain ingredients hidden by UPF?27:44 Is low fat yoghurt that good for us?30:39 Is UPF just junk food?32:56 Kevin Hall’s UPF study34:19 What makes UPF addictive?36:34 Chris' ultra processed food experiment39:12 Could food manufacturers make healthier UPF?41:23 How do we solve the issue of UPF as a society?45:26 Practical advice for cutting down on UPF51:37 Summary55:15 Goodbyes55:27 OutroFollow Chris on Twitter: https://twitter.com/DoctorChrisVTFollow ZOE on Instagram: https://www.instagram.com/zoe/Episode transcripts are available here.Is there a nutrition topic you’d like us to cover? Get in touch and we’ll do our best to cover it.