How to eat in 2024: 7 essential strategies | Prof Tim Spector and Dr Sarah Berry
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- เผยแพร่เมื่อ 5 มิ.ย. 2024
- Top 10 Tips to Live Healthier from ZOE Science & Nutrition - download our FREE guide: zoe.com/freeguide
Happy New Year! Thinking about extreme dieting this January? Think again. There are easy ways to eat well and boost your immune system while still enjoying every mouthful.
In today’s episode, Tim and Sarah break down seven essential strategies for eating healthily in 2024. They also debunk common misconceptions, emphasize the importance of food quality, and encourage you to focus on the sheer enjoyment of what you eat.
Dr. Sarah Berry is an associate professor in the department of nutritional sciences at King's College London and chief scientist at ZOE. Prof. Tim Spector is one of the world's top 100 most cited scientists and scientific co-founder of 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.
Follow Tim on Instagram: tim.spector...
Follow Sarah on instagram: drsarahberr...
Follow ZOE on Instagram: / zoe
Timecodes:
00:00 Introduction
03:29 Why does what we eat matter?
05:06 Are most people in the West eating well?
06:55 What are the risk factors of a bad diet?
08:35 Strategy #1: Food is more than fuel
11:58 Food is an energy source for our gut microbes
15:46 Strategy #2: Fat is not your enemy
19:20 Breaking the low-fat diet myth
22:51 Strategy #3: Eat more Plants
26:32 What are plant-based foods?
31:17 Strategy #4: Reduce ultra-processed foods
36:00 What are the food guidelines with ultra-processed food?
41:03 Strategy #5: Reduce your blood sugar spikes
44:42 Which carbohydrates are healthy?
53:43 Strategy #6: Eat fermented foods
58:11 Do probiotics have the same effect as eating fermented foods?
1:02:04 Strategy #7: Stick to an eating window
1:10:25 Summary
Buy Tim's book, Food For Life, here: amzn.to/4amZinu
Mentioned in todays episode:
The Big IF Study from ZOE
zoe.com/learn/covid-the-big-i...
Episode transcripts are available here: zoe.com/learn/category/podcasts - วิทยาศาสตร์และเทคโนโลยี
TLDW:
1. Food is more than fuel (08:35)
2. Fat is not your enemy (15:46)
3. Eat more Plants (22:51)
4. Reduce ultra-processed foods (31:17)
5. Reduce your blood sugar spikes (41:03)
6. Eat fermented foods (53:43)
7. Stick to an eating window (1:02:04)
I’m a support worker for people with learning disabilities.
It breaks my heart that there isn’t more focus on quality food.
It breaks my heart you follow a mentaIIy iII man like blaire white.
I'm a special education teacher and completely agree. We bribe the children with candy and chips. We aren't even allowed to mention diet to parents. The school breakfast and lunches are highly processed. Yesterday, I was in a meeting when an instructional coach suggested letting a child earn McDonalds to try to motivate him. Thankfully, everyone else in the room freaked about that idea.
I started about 6 months ago after following your channel and a couple from the US. I am now cooking everything from scratch, very little sugar to no sugar where possible No seed oil just extra virgin and butter , full fat cheese, Greek yogurt and fermented foods. I’m eating more and off prescribed medication I thought I’d be on for life. The changes that my body is experiencing is incredible - on the inside and out! I did over Christmas have a bleak and enjoyed going out for a couple of really nice meals - choosing carefully. Honestly if I can do it anyone can. Happy new 2024 to all.
Enjoying the debate.
As a nutritionist 30+yrs I have opportunity to conduct nutrition education workshops in schools communities colleges _ which includes developing empowerment models. I find myself gradually including your recommendations and hacks . I’ve had my own diversity jar for over 20 years as a key pillar to my food choices. Thank you.
Same here. 69 year old on month 9 of no processed food, no sugar, very low carb. Dropped over a stone. Eating LOTS of full fat butter, cheese, eggs, olive oil, fish, avocados. Bad Cholesterol plummeted, blood sugar down. Great energy levels. Always feel full and not remotely missing ice cream, biscuits, cake, chocolate etc. REALLY worth the effort!
You might want to check Dr. Steven Gundry's channel. Bear in mind that his teaching about lectin is controversial, but I think he is right. I think other experts are just afraid that people would avoid plant-based diets altogether if they were told that lectin are dangerous. I enjoy his teachings because they are packed with a lot of knowledge, but they are not easy to follow.
Thank you , I’ll take a look
Is semi skimmed milk or not ok for cholesterol control?
We’ve noticed shopping in Iceland ! 40 freezers full of burgers pizzas pies chicken nuggets chips waffles croquets meat etc etc then 6 freezers with vegetables
I embarked on an anti-inflammatory diet about 3 years ago to help manage my rheumatoid arthritis. It was gradual and not overly restrictive. The only inflammation biomarker that my rheumatologist was tracking at the time was ESR. When it decreased significantly over an 8 month period, my rheumatologist said he doubted my diet changes contributed. I should note that it was the lowest level ever in the 14 years he had been treating me. Granted, I did also make other lifestyle changes to decrease stress level, but still I was a bit dismayed by his seeming dismissal. In additional, has never discussed nutrition with me. (My being a nurse does help.)
That's impressive
Diet can make a big difference. A diet high in processed foods and processed meat tends to contribute to inflammation, whereas a diet higher in fiber and fermented foods should result in lower inflammation.
Does your rheumatologist now test any other markers? eg rheumatoid antibody, CRP?
I'm wondering what your CRP does.
@@yvonne3903 My rheumatologist checked my CRP for the first time when my sed rate decreased again. (My CRP was 0.10.) Unfortunately, I have no comparison, because he chose not or order one before i had made my diet changes. I had inquired about it in the past because he said sed rate commonly rises with age, but is not necessarily indicative of disease process. He said he could "tell by looking" at me that I didn't have systemic inflammation.
Get a new doctor
I agree with all that's been said, but I would still emphasize more on the elimination of added sugar, as part of strategy #5. Thank you ZOE for what you're doing in keeping the hope alive that the war against 'food' and pharma industries can still be won. I associate the two as they are partnering really well: the former makes you sick, the latter provides the 'medicines' for life you need to take to stay 'alive'.....really sad story.
Agreed. Food and Pharma are hand in hand
I have never enjoyed eating first thing in the morning but always felt I was doing wrong for my health. Since watching your channel I now have "permission" to eat how my body is telling me to. I don't eat anything until 5.30 pm and stop eating at 11.00 pm, sometimes earlier/later but not much. I have one main meal and a snack later on. Maybe some nuts or cheese. I have coeliac disease so I may have some gluten free toasted bread. I also restrict my carb intake and ferment my own food. Cabbage, onion, peppers, etc. Which I keep in the fridge and snack on or have with a meal. I now enjoy my food so much more. I look forward to eating instead of just doing it because it what you are "meant" to do. I have lost a stone in weight over the course of a year. May sound like a long time but I haven't been trying to lose weight. I am also feeling so much better in myself. Never felt so healthy at 58 years old.
What I like about Sarah is she is always positive
Five minutes into the program and I've already had my first chuckle....which will maybe also help me to live longer. It was when Tim sucked in his breath and said that 'even at age 40' it wasn't too late to make those changes. Gosh. So old! Happy New Year from a 72 year old.
In protest, I've stopped the program, at the beginning of Strategy 4. Unless the 3 of you agreed beforehand that Jonathan would ask TIM FIRST and your other second expert would get to jump in and interrupt, if she could, or wait until Jonathan MIGHT get round to asking her opinion....this broadcast is offensive. Jonathan, you are in the chair, so control the debate fairly between your 2 experts. I'd like you also to analyse the stats for the percentage of time which each speaker was given. Shame on you Zoe. Incidentally Sarah looked a better advert for health and energy on January 1st. No tequila slammers????
@@jacquelinewhittaker4651 oh, my God, it's not presidential debate! It's not even debate - those are two experts in sync, from the same company (ZOE), whose expertise is complementary. So often being overly politically correct makes people look for injustice in the most idiotic places. Get off the high horse down to earth, please.
@@jacquelinewhittaker4651 It’s not a debate. It’s two experts amicably sharing their knowledge with us, the audience.
I went WFPB 4 yrs ago, but I eat eggs now. I went into remission from a neurological autoimmune disease. Cutting out processed food and eating intuitively put me into remission.
I'm on a WFPB diet also, still have a bit of excess fat from years ago when I I ate the standard western diet before going Vegan. Counting calories didn't seem to work, but intuitive eating seems to be having results. Counting macros and calories can be misleading, peoples metabolisms can vary wildly.
What's scary is that in the US, I'm considered thin with a body fat of 22 percent. Most of my family are obese, as are most people living around me.
Thank you for all these practical information!!
I' m a Spanish doctor who works in the field of diets and have to admit that I'm giving more andmore ZOE advices to my patients ( I also suggest them to see your TH-cam channel).
You are doing such a great job!!!
Thank you very much!!!
Cool just stay away from charlatans like spector,lustig, de laur, ekberg, fung and so on. They don t have a clue of how metabolism is working and they are always coming with non sense and shocking statements like it s the hormons, it s the gut, the aliens are making you fat. Stay away. Entienes amigo? Es muy peligroso escuchar a estos ladrones son inutiles que no saben nada de nutrition.
Spanish doctor - medica
Zoe is such an amazing resource of knowledge, so glad to have found this channel back in mid-2023. As I get older, turning 33, health is becoming my number 1 priority.
Love so much your podcasts ❤I wish to translate them so people in my country can listen to them as well. Well done guys! Love ZOE
Been on Zoe for the last 3 weeks . This is a great summary , simple , practical . Jonathan keep asking those questions so many can relate to ensure best practice 👍
Loved this episode HUGE !!! I am a BIG believer in all what you say, it is refreshing and it encourages me to go on. Have booked a class on fermenting foods. I once had this class many years ago, time to refresh and start making my own probiotics. Am very excited to listen to more of your episodes. Happy new year to all of you 🌲🌟💛
Thanks so much for all that you do, everyone. I feel a food revolution coming at last!
Happy new year ZOE! You are a gift to the world🌎. Love the content. I have completely changed my life this year. You have been so helpful. Thanks for the reminder to share. I have a special person who needs it. Keep up the awesome work.
Me too . Great reminder 😊
Very good - I'd possibly add one more - drink more water. I have and feel better for it. Most people are possibly walking around chronically dehydrated...
not really. Tim in some other video (n The Diary of A CEO) said it's not backed by hard science and marketed by big food company. That we have good enough in-build body system to make us drink. The exception might be very old people.
This is wrong - our kidney's work very well to keep the fluid blance right in our bodies and will sugnal to us to drink when we need to. It's actually very bad for us to drink more fluids than we need.
Have signed up for the trial and my test kits are arriving around the 13th
Can’t wait
Have been a slave to my poor digestion my whole life
The nhs have largely failed me
Glad you made a vid for the new update. Cant imagine what would've happened if I kept eating like I was still living in the out dated version
I have been interested in nutrition for many years and find this very informative . I believe in all that you discussed and aim to do more of these things going forward. The old saying you are what you eat seems to be the case.
I can assure you without qualification that lots of NHS nutritionists are still advocating the 1980s low calorie, low fat, high "complex carbohydrates" diet.
To be fair, it’s not a bad place to start. I guarantee that anyone advised to use this diet will likely be eating too much fatty foods. Eating less calories will lead to weight loss, this is proven science.
Typical NHS! Always behind the curve
Almost nobody ever followed this advice, especially not on the population level. As long as low fat will include adequate amounts of essentials fats,..you are OK on this aspect of diet. So, there is more than one mode of eating that can be called healthy.
@@Dwoollam Calorie restricting may lead to short term weight loss, but it may also lead to changes in your base metabolic rate, it may lead to your body de-emphasising other functions like fertility, or muscle mass etc. It may also lead to weight regain as soon as the control is relaxed.
Eveyone in the west was advised to eat this type of diet since the 1970's and look where the health of the western world is now.
Weight watchers, slimming world and all dietician advice was centred on calorie controlled diets and we are fatter than ever. I am amazed people still think that this is the route to success when it leads to nowhere but failure for most of the people who try it.
That's basically the Japanese diet. High carb low fat. It's not bad if it's done right.
Thank you for Zoe.Really helpful tool to improve my diet.
Thank you for this sound advice. Small changes can make a difference. I enjoy Zoe because it does not preach becoming obsessive about food and the approach is to set ourselves up for success.
Thank you. Happy new year 🎉
Now a year on from doing the ZOE testing and program and the only 'diet regime' that i have easily maintained and has been truly life changing. Worth every penny when you see how your beneficial it is to your health and well being. GPs blood tests have confirmed how amazing my improvements have been and wearing a glucose moniter and learning how to control sugar spikes has reduced my HSBA1 results from 38 to 34 in 4 months!
any other outcomes you can list? I live abroad and cant participate in zoe
After the two weeks of wearing libre blood glucose monitor have you purchased one to wear all the time?
Eat whole food and forget about calories! No processed food and no added sugar. Eat only when you’re hungry and watch your weight drops
I might add, no refined grains or seed oils (both processed but popular) and you probably have it cracked unless you are already metabolically damaged.
Counting calories takes 5 mins per day stop being so lazy.
@@JWB671 see this is the problem. We blame people that take in the wrong information and don’t lose weight. This has nothing to do with laziness. The thing is there is no science behind calorie counting or calorie restriction. Tell me why your theory has been around for decades but we keep getting fatter. Eat real food and get rid of anything ultra processed or with sugar added or seed oil. 100 calories of bread is not the same as 100 calories of cabbages
eating when you're hungry is kinda hard if you practiced IF and don't really get hungry anymore but you gotta eat to take meds...
@@zabawa444 When you practice IF you’ll notice that you’re not hungry all the time. If your meds do not specify that you must take them with food then you don’t have to. We give meds in empty stomach all the time
Interesting info as usual; however, it would be helpful to have links to the science behind the statements. For example, I'm a little confused about the advice around dairy. Dr. Gary Fraser's work shows that dairy is complicated in that cheese and yogurt can be helpful, but milk, due to the protein, not the fat, increases risk of breast and prostate cancer. (There's more to his research on dairy than that, but that is a point his research makes.) Having links to the research behind the advice given would be helpful.
Happy New Year! Education is the new workout.
What’s everyone going to do with their extra 10 years? It sounds good until I realise it’ll inevitably happen at the wrong end of life. A pity I couldn’t have had it added on to my 20s! 😂
I'm hoping to travel on my motorcycle across Europe and beyond, on and off road in my extra 10 years!! If you're fit, strong and healthy it doesn't matter where the extra time is added 👍
My bro used to say that the extra however may years from stopping smoking was at the 'ar*e end anyway' but its not if it gives us better quality of life now.
I'm in my late 50s, and what I see is that some of my peers are falling apart, and others are picking up new sports. The extra 10 years of life is easy to quantify, but the quality of life and options for fun for the last 20-30 years of life are less easy to turn into a data point.
excellent upgrades to the video johnathon. more angles, tighter editing and the intro is great. title and concept is bang on 😮
will be a big year for zoe. hopefully so big u can come to aus!!
And New Zealand!
kefir kimchi, kraut, konbucha, and NATTO - the super healthly slimy bean dish (an acquired taste, but once acquired, delish)!
Natto happens to be my favourite food I call it the Époisses of the plant world.
Massive thanks to your Zoe team, for all your incredible research and hardwork. It's wonderful to learn what your uncovering. I'm grateful your making a lot of this information freely available. Listening to your podcasts has enabled me to make great changes in my dietary habitats. I've lost 16lbs as a result and kept it off. I haven't even started the exercise program yet. Seriously, considering the Zoe program, if funds will allow.
Really enjoyed this and think it will help many people. although I M a little surprised about the rather laid back approach to alcohol and sounds like they both drink quite a lot! Personally I find that life without alcohol greatly improves health physically and mentally. Hope they do a session on Alcohol and it’s effects on the body and mind at some point. Thanks for all you do.
Drinking at night would break the intermittent fasting too, wouldn’t it?
Oh give them a break 1 night over a year ain’t goin do them harm . Just because you don’t drink don’t judge others . I personally have gave up alcohol more to do with my mental health an age my body can’t handle it anymore .
I really enjoyed this - as I do all of the videos that Zoe puts out - and I think there is a lot of wisdom here that can help a lot of people. I, however, have been WFPB for nearly 5 years and have found this to be the only healthy system that I have been able to stick to. I have found over years of trial and error that dairy (in particular cheese) triggers my appetite so that I end up over-eating on pretty much everything. I have always thought that it was the concentrated fat/animal fat that was behind this but don't know if there is any science to back it up. I don't have a sweet tooth so sugar has never been an issue for me. Does anyone else experience this?
Cheese contains many hormones and proteins that manipulate (stimulate) appetite.
Zoe, Tim, Sarah, and the Poo Doctor have changed my life. Now, everyone that I know, knows all I talk about is eating well. Every day at work, I open my lunch box, and someone says "so healthy". Thank you so much for FINALLY giving us something that makes sense, something that helps us eat the right thing. This, along with smart intermittent fasting has made a monumental change in my life. Just like you recommend, take it slow. Don't go cold turkey. It took me one whole year to really, fully redefine my diet. It too me that long to incorporate all the things that made it easy too. I make my own yogurt, kefir, saurkraut, sourdough bread, beans, as well as some fun stuff like a sugar free apple jam. And It's easy. Each day I do one or two things that makes it an easy way to eat healthy every day. Thank you thank you thank you.
Thank you for sharing your experience🙏🙏🙏. I've tried to make my own fermented foods but could not sustain. You said you need a year. I'd better try again.
An excellent and very well presented easy to watch video, thank you!
I love these podcasts so much
It’s really refreshing that we are discussing this, how do we educate the youngsters? I trained as a home economics teacher back in the 80’s and package foods were brought in…a bit too late.
I think a long way to get back into healthy eating.
Maybe Zoe can come up with a weeks recipes, happy to help.
Thank you very very much for your great job. I enjoy every show of your's. Your are brave and wise. I'm wondering if your are thinking of deliver your Zoe programme to Europe. I'm Spanish and really love you do it.
Thank you Rachel .
I have a rebounder sitting under my bed, i will get it out and use it today. 2024 here i come😊
But i wanna get a good brand rebounder, so will research the one you recommended.
Back in early 2018, I made a change to my diet: I cut out ultra-processed foods, I cut out added sugar, I focused on eating more fruits and vegetables, and most importantly I let myself eat as much as I wanted. The results were amazing: I put on 40 pounds, going up to 320 on the scale.
I may be an outlier, but I can absolutely eat well over 4,000 calories of real food, mostly plants, every day, or even more. For me, calorie tracking is absolutely necessary to maintain a healthy weight.
Seems to be something else going on there.
@@ericsmith3765 I don't really feel much in the way of satiety. Any form of diet or nutritional plan that relies on satiety to know when to stop eating is unlikely to succeed for me.
Did you eat beans and potatoes with your veggies? These foods are more filling and satisfying, so maybe you wouldn’t have to eat so much
@@southerngirl1408 Yes to both, but especially potatoes, both because they're delicious and because they're dirt cheap. I can easily eat three or four large baked potatoes in a sitting, especially with butter. Mashed potatoes and fried potatoes also got eaten in large quantities, Beans would be more likely to show up in a slow-cooker chilli.
@@matthewcreelman1347 They have medicines to suppress your appetite if you think that’s what you need. You could talk to your doctor about it
당신의 베이킹은 제가 새로운 요리법을 시도하도록 영감을 줍니다. 감사합니다! 🧁
The best podcast on TH-cam by a mile ✅
Happy New Year Zoe community 😃🎄❤️🙏🏼🙏🏼🙏🏼
Love your podcasts & wish wholeheartedly that you would expand the Zoe program to Australia!
Easier said than done I guess but I wish you would hurry up.
Re kombucha I have long wondered about the sugar content. Does the fermentation process change / eliminate the harmful sucrose content?
Happy New Year & thanks for making your content so freely available.
And New Zealand!
In Korea where Kombucha drinking is common along with eating kimchi, they have the highest levels of colon cancer. you might want to go easy on the kombucha.
And Canada!
Read Dr Greger's books or watch his videos. He has the BEST scientific advice.
I’ve followed your advice for a few years now. I’ve appreciated that it’s all mostly common sense about cutting out sugars and UPF. So one question please, is this new Zoe product in M & S UPF? Does it include unnecessary and unhelpful sweet flavourings?
1:10:39 this is where the summary of points comes in!
First many thanks for producing all these fantastic educational videos - They are groundbreaking!! I have just finished on the glucose monitor. The reason I wanted to join ZOE was to find out the best diet to follow in my old age. I'm 77 so something to keep me healthy for another five years or so. My problem is that I'm already on a very good Meditteranean diet (very little meat), plus the 30 plants plus, fermented food etc plus 10000 steps a day etc. However I am a TOFI with relatively high visceral fat at 15% (DEXA and MRI scan) All the evidence I can find shows that the best way to get rid of visceral fat is by adopting a paleo diet plus brief high intensity activity not a plant based diet. So it would be good if you could start a discussion/do a video on visceral fat and the best way to get rid of it. Happy to share my journey with the ZOE community.
Sweden has been doing some interesting studies specifically designed to understand the health needs of the over 60 year old groups. Having some (a reasonable amount) of extra fat is considered protective.
I make my own sourdough bread (using a "live" starter), peanut butter and beer. I also bulk cook and freeze food. My next goal is to make sauerkraut and kefir, and make my own organic wheat starter for wheat bread. I have learned how to do this myself, with some help. I find that the food I make tastes better. A win win.
I absolutely love these podcasts Zoe . Am back on keto an IF what foods could help with inflammation in my knees please . Am 50
if you have already eliminated sugar and carbs then what I found worked for me (gout sufferer) was to have a small piece of fresh turmeric every day. Enough when chopped up to almost make a level teaspoon full plus a pinch of pepper (this helps absorb the active ingredients). Some prefer to take it as a pill.
I also found that when eating more than 30 different plants per week helped heaps (Zoe recommend this its in some of their other podcasts)
I would like to clarify what I think is correct... I eat pretty healthy, but sometimes, due to costs etc, I eat, for example, white bread or rice. Or I'll eat cookies for dessert. It seems if I pair refined carbs with fiber/fat (like plants or another grain, peanut butter etc), then there will probably be less of a sugar spike?
I wasn't sure if the sugar, in say the bread or other refined carb, gets digested fast, no matter what you pair it with. And there's a bad spike. Or if adding fiber and fat gives more consistent blood sugar changes.
Love Zoe, thanks so much for all the great info. It's helping me get back on track for a healthier life!! The info is logical, evidence/science-based, and easy to incorporate. I like the approach of doing what works individually but paying attention and evaluating.
It's hard to see how far away from a natural diet we've moved. Relinking our diets closer to what is natural will improve so much, not just health. We need to rethink our lifestyles and the "hidden" costs - socially, environmentally, individually....
Great info sensible and easy to follow and implement. Thanks
thank you! so informative and affirming.
I'd like to hear more from Zoe about protein. It does influence how full I feel.
For the scientific background (early days) Raubenheimer and Simpson's Eat Like The Animals. Through various animals they're eating is about getting protein.
Thx for info on smoothies. I drank one everyday, lots of fruits & greens but always had the feeling it wasn’t really healthful.
Has anyone here done the Zoe test and used the app? Looking at the four months option as i would like recipe suggestions. However longevity, understanding how to compose meals is my main aim. I have got calories intake pretty much in control but I want to now move into understanding food types particularly processed.
I did it. The glucose monitor and stool tests results were really interesting and made me do more “trials” over what effects foods had on blood sugar spikes/troughs. The app was great for keeping me on track, making positive suggestions and swaps. And trying to install habits.
Am I as good 6 months later as I was when doing the app? No! But I have made some permanent around fewer processed carbs, more pulses and aiming for 30 plants a week. Not so much for weight loss. But for feeling more energised and generally healthier - fewer cravings!
Just watched Sarah's excerpt on glucose. As someone who has just finished on the ZOE glucose monitor. One of my issues with glucose monitors is that the term normal glucose spike is not clearly defined. In conversation with one of your excellent nutritionists ZOE defines a normal glucose spike as A normal glucose spike according to ZOE is a moderate spike under 7.8 which returns to the optimal level within about an hour. However, if whole grains/fibre is included the glucose level takes 3 to four hours to return to baseline. So a significant spike is over 7.8? The other issue is the word Repeated. What does this mean more than two spikes is repeated. No that is normal but clearly it is best to keep the normal spikes to under 3? So in a healthy person repeated moderate spikes are normal. Yes if it keeps dipping below the baseline that is clearly not good. So since my optimum glucose level during the day is 5.4 a healthy spike is under 7.8 ideally not more than three times a day.
What a great video! Thank you so much!!
As a nurse in an intense 3 shift system I have real problems to deal with any kind of rhythm and letting rest. Do you have any advice for people, jumping through shifts?
These high quality fermented foods and drinks are quite expensive and not for any budget. The cheap ones often are manipulated badly...
Well, I'm trying out IF after this video. So far I feel a bit better for more of the day. It has only been a few days so far but look forward to more results.
We need to teach everyone how to grow food. So many healthy foods can be grown in small spaces and even under lights indoors or even on an apartment patio in pots with a few cheap seeds. I know for a fact how organically clean it is when I eat it and my own greens/ veggies taste so much better.
Thanks it’s great info to start the year. I’m curious to hear your point of view on alcohol as you seem to make it ok and somewhat normalise that you can’t not have it. I’d personally have edited out all those parts of the conversation, there’s a lot of science pointing to how damaging alcohol is on the brain and health in general especially in regards to longevity. I guess I find it weird talking about health and mentioning alcohol in the same paragraph. Just my thoughts. 🙏
I switched from plant based oils to using butter when I cook meat or eggs on the pan, tastes so much better.
Thanks for the great advice which I have been following for a while now. I have found that my taste buds seem to be more discerning. The other strategy which I have adopted late in life is to chew each mouthful for longer and the greatest pleasureable experience is to suck a piece of dark chocolate. It melts in the mouth and I don't feel the need for a second piece!
Great advice!
Whole food plant based changed my life, reversing pre diabetes and so many other health concerns. 🌱✨💚
How long have you been WFPB for? Have you had any problems with it?
@@davidr1431if they haven't yet they soon will. It's better than the standard Western diet but they all become ill approx 5yrs in.
5 years 🤣🤣🤣the people who live the longest and healthiest lives on the planet in the heavily studied 5 blue zones eat predominantly plant based diets - there's no evidence of them getting ill after 5 years!
@@sharfalor4244absolutely false lol. Where do you even come off making a claim like that? There are plenty of people well into old age that have been wfpb for a very long time, no issues.
@@jw4792 science dear. All who *claim to be WFPB long term eat at least eggs and or fish and lie about it or, are very ill looking. TH-cam is full of ex vegans who were getting paid to promote it.
I really enjoyed listening to this podcast. Thanks.
I never have breakfast. I often have a huge bowl of muesli with additional seeds ( linseed, chia, pumpkin etc.,) + ground almonds, I eat two bananas a day, the 1st one is the 1st thing I eat, around lunchtime & then I have a huge dinner (veggie) fairly late. And 1:14:21 yes, I like a bit of wine ( if not kombucha) late in the evening + dark chocolate. My only criticism of Tim - ever - was his criticism (in his book) of the 5th time winner of Athlete of the Year 2023 ( in all sports) the one and only G.O.A.T, my 👑 @DjokerNole No1e is my joy in a dark world. Love my food too 😂😊
It's really all so complicated yet so simple. Nature is how we were created and it provided ALL we require. Air,water plants, and animals. That's all we really need. Too bad we have nearly destroyed it. We have NOWHERE else to live. We will eventually have nothing left.
I really enjoyed your podcast though it beggars belief that anyone can believe these are new (not ancient) ideas. Credit should be given to that history. At the same time, I'm very grateful for this excellent work and the Netflix documentary I've just watched based on the twin experiment. Thank you ZOE.
ha ha yes well said. We have been told all along to maximise fruit and veg, don't eat junkfood, minimise meat and get lots of exercise like they do in the 5 blue zones where they outlive everyone!!
They didn’t claim the ideas were new, the SCIENCE with regard to processed foods, the microbiome, fermented foods is.
These videos are great for people with time. A lot of these could be condensed to short videos packed with life saving detail. Will you consider in addition to long format podcasts doing bite size videos with info for the masses?
I think the summaries at the end do a fear job of condensing what you’re looking for- alter listening to the summary (divided generally into the final chapter, which you can scrub to find along the playback timeline) you can decide if there were any concepts or topics you’d want to hear more about, and go listen to those chapters individually, returning to the rest when and if time allows. (That’s what I’m doing, anyway, when I haven’t the time or focus to get through the whole thing!)
Brilliant thank you.
I like your podcasts. 🏅 I take what I feel will work for me after comparing it to my parents past as an extra step & then will give it a try or use it just for confirmation on what I'm doing is going in the correct direction. Not sure about fasting. My dad just missed 97 & his #1 rule was never go to bed hungry, cooked at 10pm at times & went to bed with a smile even in his 90's. Some MD's & PhD's feel you only need to fast if you have a fatty liver so looking at my dad I agree with that. He also walked & garden for his exercise his whole life & not a weed in his yard or garden beds. Can you say the same? When it came to sleep he was an 8 hr a night guy who was on the same schedule. He didn't count cal's, ate quality foods (beef; eggs) & all his veggies from his garden. As far as me. I have a step tracker for 9 yrs but during covid gained my highest weight ever, 😢 I felt very good too but I needed to correct my diffection. I change what I was doing & started to track my cal's 1st, then macros 2023 & now all nutrients if only to learn what's best. Just comparing label's doesn't work. It's now a game as I keep mostly a balanced diet & keep lowering my carbs one gram at a time by just reducing sugar with an increase of fiber in one product at a time. I'm hitting levels that early last yr I thought were impossible. 👀 We're all different & need to work in a way that's best for us. My results are an (250) average cal deficit that moves up & down at times. I'm losing 1.58 pound plus now for 3 yrs dropping 57 lbs slowly. I have a goal now to hit this summer & than back to my high school 🏈 football weight in the summer of 2025. I was a swimmer swim 🏊♂️ too but that weight level is out of reach for now as I don't have plans to swim 10,000 yards a day anytime soon but maybe that might change in 2025.
I like the 7 top strategies to eat a healthier diet . Be good to add sleep as the 8th and activity as 9th for healthier lifestyle ? 😊
Brilliant , so helpful and such great info from Sarah and Tim - but really wish the interviewer would let the scientists speak and not interrupt really helpful info. eg 17 mins Sarah starts to say "....buts what clear.." and we don't hear what she was about to say because the interviewer jumps in :-(
Fantastic! Thanks
Start with planting pots just a few and grow your own…a pot of lettuce…some berries….plant a couple of fruit trees…..grow some sprout they grow fast and are easy to grow
I'm 45 with a 6 pack. I go for a walk 5 times a week, gym 5 times a week. I don't eat gluten, no fast food, no added sugar. I am 12 months into being a vegetarian. Only vices are tea and coffee.
That's not vices tho :p
Coffee is not a vice it is good for you in reasonable quantities.
Tea and coffee both considered good for you based on research
That sounds very boring tbh
great programme
About fermentation: alcoholic fermentation is important too, not for drinking to excess, but as an alternative to soda, tea, coffee, pasteurized milk, pasteurized fruit juices etc. Before about 100 years ago, easily available uncontaminated water sources could be hard to obtain. Boiling malted grain to form a mash to make ales and beer was one option. "Cider", based on chopped apples and other chopped and bruised fruit - which can be the equivalent of 5-10% sugar solution, fermented in not too sterile conditions to encourage a mixed wild yeast and bacterial ferment, an acetic, lactic and alcoholic ferment like Kombucha, Kefir, Kvass (Russian: mildly 2-3% alcoholic drink made from stale rye bread) and sourdough starters are all full of probiotics, at normal room temperature in loosely stoppered bottles- the result is a dry, tangy, slightly fizzy drink which can also be left to continue to acid ferment to cider vinegar if required. Some of your microbiome likes a little alcohol too!
Kombucha and kvass don't have nearly that much alcohol typically. Usually 1 percent or less.
Hi Tim, Can you suggest a fermented food that is not high in Tyramine as this has turned out to be the main trigger for my AFib episodes, any aged cheeses or even marmite increases my PAC's and can trigger AFib , Many thanks for your help.
really helpful information and I think I'm about to change my habits
I’ve been living the carnivore lifestyle for over three years and never felt so healthy and fit. It’s reversed all my health issues like joint pains and serious nerve pain, other things too. I will never change what I’m doing unless I notice anything untoward. So far it’s brilliant!😊
Do you need a variety of different meat or is just eating say beef only ok?
@@45graham45 I eat a variety of meat, I do like beef a lot, not into chicken that much. I like liver very few days too. Lots of eggs too.
Can you recommend any particular types of EVOO with higher polyphenol levels? I've seen an advert on social media recently saying their brand is better for you because of where and how the olives are grown and harvested.
I’d be interested to hear about the affect of fluoride on the gut bacteria
Very interesting and informative discussion, thank you!
Question: I am an ethical vegan so I won't consider eating dairy products. Do you know if vegan cheeses feed the microbiome in the same way that dairy cheeses do?
I addressed this by fermenting almond flour "cheese" using the brine from living wildbrine brand saurkraut. It's easy to do on the countertop and yields a tangy, spreadable almond "cheese" somewhat the texture of ricotta. Adding truffle oil at the end makes it absolutely luxurious on quinoa or sliced veggies. Let me know if you want the technique.
@k8eekatt I'm not a vegan, but that sounds delicious and I'd love to hear your technique!
@@zenorabariella4359 I am lucky to have Wildbrine brand live saurkraut available. Any live saurkraut brine with work. I take one cup of almond flour, and put it in a very clean glass container, add 1/4 cup boiling water, mix to moisten, then 1/4 cup brine, mix well, cover with cotton cloth or paper towel to keep out particles. Stir once or twice a day and give it a sniff. When it smells sour, you can taste it and see if it is the right tanginess level for you. Its also good just fresh mixed and is reminiscent of ricotta. I add a tablespoon or two of truffle oil at the end of fermentation to make it extra delicious. You can add chopped chives or other dried herbs as well. It takes about three days to get tangy in the summer and it may require a warm spot to grow in the winter, kind of like sour dough. Enjoy! (Hopefully with in a week or so. I have never had it spoil but the cook book that I read that used other nut ferments recommended consuming them in a week to 10 days.) This is also lushious with cashew flour!
Thank you for the information video.
I have a question my daughter has illestomy. There is there is no large intestine. So, how does the gut micro bone work when there is no colon.
Thank you
Think we should have yellow branded Zoe cafes all over the UK.or else Zoe awards for healthy food outlets.(and the opposite for unhealthy food outlets)xx
Is it ok to add the extra virgin olive oil before cooking vegetables or does heating it counter act the benefits? Thank you
I guess I will start a diet after Mardi Gras. All we do is work, party, and pray. You know that New Years Resolution.
Could you make Zoe more accessible to everyone with regard to payments. Could you give us a monthly payment option?
There is a monthly payment plan
Good info. Surprised that no mention of the dangers of the industrial seed oils. To me one of the hardest things to eliminate unless you are cooking at home from scratch
They have written articles on this. Latest research just doesn’t back up the notion that seed oils actually do raise levels of chronic inflammation. Obviously you can reduce overall levels of it simply by cutting out processed foods.
@@harifederer Exactly. Science doesn’t back the notion of seed oils being bad. It’s just that some oils are particularly healthy.
I follow all these advice and I've put on weight. I think not counting calories when you're eating good fat without restriction, might be the culprit.
Agree with you, have a look for the PE diet by Ted Naiman, there's loads of stuff on TH-cam about it.
I switched to a low sugar coconut creamer since it was on sale. I definitely gained weight adding that to my day, when I quit, the weight drifted down again.
The info on this channel is great but the language isn't accessible for most people in the UK (average reading ability is at that of 7 year olds). Would also be good to explore what the science says about other cuisines frequently eaten in the UK i.e. middle eastern, east Asian, south Asian and west African
I enjoy the discussion and it’s cleared some of the smaller nuances up for me but she advocates consuming alcohol? Can’t live without it?
Don't forget your Vitamin B12 supplement especially if you are over 65. I am amazed it doesn't get a mention. Sat here watching this whilst I wait for an auction for a treadmill to finish. It is really miserable walking for an hour a day in this weather. Yes i won it. i can pack my sou'wester away.
I went too 6am when it was still dark👍
Many online "fitness experts" say that you should eat protein within about two hours of exercising. Is it bad to workout first thing in the morning, and then eat the first meal 3-4 hours later to stay within an eating window or even exercise after your last meal and not eat again until the following day?
Brilliant! ❤
What do you feel about cholesterol levels if they are above the standards. Is it still ok?
One of Zoe Podcast had a Circadian Rhythm specialist on. Years of research had shown him that the body liked to have the main amount of food earlier in the day. (Feast like a King in the morning, dine like a Prince at lunch time, eat like a pauper in the evening.) So I am confused when Tim says he does not have his breakfast until 11 am?
Maybe it varies from individual to individual.
In other podcasts Tim has explained (from the research) that people have different body clocks. Around 25% to better with early-start-early-finish, and around 25% do better not starting to eat until late morning or lunchtime.