ZOE Science & Nutrition
ZOE
Categories: Health
Listen to the last episode:
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
If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your membership.
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Timecodes
00:00 Introduction
01:17 Quickfire questions
03:32 The first window of opportunity is before you are born
06:04 It takes two to tango: equal roles in conception
07:25 The science behind sperm health and diet
09:10 What is life course nutrition?
10:35 Why generic nutrition advice isn't enough
13:00 Critical changes in the first 12 weeks of pregnancy
16:25 Nutritional needs in the second trimester of pregnancy
17:20 Preventing allergies during pregnancy
20:30 Nutrition in childhood and adolescence
21:00 The importance of a diverse diet for teenagers
22:57 Children learn to eat from us: exposure is key
25:10 The impact of ultra-processed foods on teenagers
27:40 Do you need to eat meat to grow well?
32:55 Lifestyle choices in your 30s affect long-term health
36:00 Longevity supplement myths
37:40 Gut microbiome changes in adulthood
43:28 How to extend your lifespan through diet at any age
46:05 Preparing for healthy aging and avoiding 'Sniper Alley'
50:10 How to eat right in your 70s and beyond
54:22 Protein needs as you age
56:30 Becoming a ZOE member is like having a nutritionist in your pocket!
59:20 Summary
Mentioned 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 Food
- The Developmental Origins of Health and Disease (DOHaD), published in American Journal of Lifestyle Medicine
- A single serving of mixed spices alters gut microflora composition: a dose–response randomised trial, published in Nature
Books:
- Every Body Should Know This by Dr. Federica Amati
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
Episode transcripts are available here.
Previous episodes
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126 - Foods for every decade of life with Dr. Federica AmatiThu, 25 Apr 2024
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125 - What to eat to avoid osteoporosis with Prof. Cyrus Cooper and Tim SpectorThu, 18 Apr 2024
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124 - The world's biggest intermittent fasting study - what we learned with Prof. Tim Spector & Gin StephensThu, 11 Apr 2024
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123 - The best exercise routine, according to your muscle clocks with Professor Karyn EsserThu, 04 Apr 2024
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122 - 5 things you can do now to reduce dementia risk with Professor Claire StevesThu, 28 Mar 2024 - 0h
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121 - Three ways to prevent diabetes with Professor Naveed SattarThu, 21 Mar 2024 - 0h
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120 - The truth about SIBO with Dr. Will BulsiewiczThu, 14 Mar 2024 - 0h
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119 - Fitness routines for menopause with Dr. Stacy Sims - exercise for every stageThu, 07 Mar 2024
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118 - Coffee's hidden health benefits with James Hoffmann & Professor Tim SpectorThu, 29 Feb 2024
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117 - 9 longevity practices: Secrets of the blue zones with Dan BuettnerThu, 22 Feb 2024
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116 - The surprising truth about histamine intoleranceThu, 15 Feb 2024 - 0h
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115 - Beat stress with science: 4 key techniques for stress relief with Dr Rangan ChatterjeeThu, 08 Feb 2024
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114 - Mushrooms as medicine: Uncovering the health secrets of fungiThu, 01 Feb 2024 - 0h
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113 - What to eat for your health - according to scienceThu, 25 Jan 2024
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112 - The truth about the Mediterranean dietWed, 24 Jan 2024 - 0h
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111 - Does calorie counting improve your health?Tue, 23 Jan 2024 - 0h
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110 - The carnivore diet exposed: Healthful or harmful?Mon, 22 Jan 2024 - 0h
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109 - Does the paleo diet hold the secret to health?Sun, 21 Jan 2024 - 0h
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108 - Are low-fat diets bad for your health?Sat, 20 Jan 2024 - 0h
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107 - The keto diet uncovered: The truth about fat vs. carbsFri, 19 Jan 2024 - 0h
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106 - How to master healthy eating habits with James ClearThu, 18 Jan 2024
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105 - How to add a decade to your life with Andy GalpinThu, 11 Jan 2024 - 0h
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104 - Inflammation and your gut: Expert guidance to improve your healthThu, 04 Jan 2024
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103 - How to eat in 2024: 7 essential strategiesMon, 01 Jan 2024
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102 - 10 tips to help you live healthier: Part 2Thu, 28 Dec 2023 - 0h
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101 - 10 tips to help you live healthier: Part 1Thu, 21 Dec 2023 - 0h
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100 - Why unhealthy carbs are making you sick, and what to do about itThu, 14 Dec 2023
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99 - Could this diet solve your gut issues?Thu, 07 Dec 2023 - 0h
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98 - How body fat impacts health and agingThu, 30 Nov 2023 - 0h
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97 - Exercise myths busted: Practical steps to sustain your healthThu, 23 Nov 2023
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96 - We risked it all! Does ZOE work? Here's what our latest trial results showThu, 16 Nov 2023
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95 - How to prevent heart disease, according to scienceThu, 09 Nov 2023 - 0h
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94 - The surprising truth about lectinsThu, 02 Nov 2023 - 0h
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93 - Aging and longevity reimagined: Is mindfulness the secret?Thu, 26 Oct 2023 - 0h
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92 - Resistance training: How to stay strong as you ageThu, 19 Oct 2023 - 0h
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91 - The surprising link between dementia and oral healthThu, 12 Oct 2023 - 0h
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90 - Unlock longevity: Dr. Peter Attia's essential strategiesThu, 05 Oct 2023 - 0h
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89 - Cardio exercise: How much do you really need?Thu, 28 Sep 2023 - 0h
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88 - Gut microbiome testing: What can it reveal about your health?Thu, 21 Sep 2023
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87 - The shocking damage ultra-processed foods cause to your brainThu, 14 Sep 2023 - 0h
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86 - Food before exercise: What does science say?Thu, 07 Sep 2023 - 0h
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85 - Skin aging and acne: What you should doThu, 31 Aug 2023 - 0h
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84 - The great calorie deception: Are food labels misleading?Thu, 24 Aug 2023 - 0h
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83 - Antibiotics: The surprising truth about probiotics and what to do insteadThu, 17 Aug 2023 - 0h
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82 - Butter vs. margarine: What does science say?Thu, 10 Aug 2023 - 0h
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81 - Healthy aging: The surprising power of your social lifeThu, 03 Aug 2023 - 0h
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80 - Chronic diarrhea? Here's what to do | Dr. Will BulsiewiczThu, 27 Jul 2023 - 0h
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79 - The truth about organic food - according to scienceThu, 20 Jul 2023 - 0h
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78 - What’s the best natural sugar substitute?Thu, 13 Jul 2023 - 0h
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77 - Is dairy good or bad for you?Thu, 06 Jul 2023 - 0h
