Best dietary advice is - Eat real whole foods, a little of everything.. animal nutrition, plants, vegetables, etc...dont analyse or worry about food because as long as you eliminate all ultra processed junk foods and drinks then you only have whole foods left to eat 😊
It’s always a joy to listen to your podcasts! Prof Gardner’s energy and positivity are always very nice to see ! I love the way it’s a journey and not fearmongering.
I am really proud of you that you finally did an experiment good quality high carb vs good quality high fat. If you do a meta analysis of diets you will find that as long as people cut out over processed food, high amounts of sugar, and over processed seed oils every diet (choice of real food over processed) is a great success. The keto vs plant based is a joke. When someone finally does an experiment combining the two diets I predict great success. The problem that needs to be addressed now is how scientists say over processed food and saturated fat in the same sentence like it is the same thing. Problem 2 is studying whatever grocery stores are trying to pass off as beef instead of what you can get from a farmer who lets the cows roam in the sunshine eating grass until it's time to eat them. I pray that you study this and have great success and take credit for that great advance in science and help as many people get off the SAD diet as possible.
I have a Zoe gut microbiome score of 97 (October 23). I have been eating a LCHF (low carb high fat) animal based diet for over two years. I eat what I call a Proper Human Diet: It is not mostly plants. It's mostly (rudiment) animal based, chicken, fish, eggs, full fat dairy, butter, olive oil, vegetables that grow above ground, nuts, seeds and berries and some fruits - but in season. I don't eat UPF, anything with added sugar, grains (even steel cut oats!) and I avoid seed oils. I do not believe that animal products are 'bad' for humans. I don't believe that we can get all the nutrients we need to thrive as humans from a plant based diet. I think the science on cholesterol needs to be looked at. I think we also need to move away from the calorie model - as not all calories are equal. Eating a meal of 500 calories which is ultra processed and refined is not the same as 500 calories of nutrient dense real foods. I'm also not convinced that this wholefood plant based message is the answer! In my understanding - to get adequate proteins, eating animal products is the better option as the food (especially if it contains fats) with satisfy your hunger better. I think Zoe does has a huge plant based agenda. I'm still on the programme and every time I log an animal based meal - like lamb or chicken - I get a much lower score than if I'd logged some high fibre plant based meal. Yet - my gut score was 97 eating the LCHF diet. I must be doing something right.
Yes I have been good adopting Zoe advice like wholegrained sourdough breads, and 16 hour a day (x5) intermittent fasting etc for the last 10 months ( along with 40 min daily swim). Not lost any weight and blood tests not much different. However I do have type 3c diabetes ( from pancreas damage, works more like type 1 than 2), andi have recently been given an NHS Libre 2 24 hour blood glucose monitor and been introduced to the Low Carb programme, with plenty of fats. A very different way of eating from Zoe ( or other diets) with for eg leaving the skins on chicken thighs, never mind leaving my lovely whole grains! So far bit lacking in texture for me!
Very interesting comment. Zoe’s app must make assumptions about what food is healthy for all people, regardless of the actual food that is bringing health to a real person. I’m glad and impressed that the Zoe meal score is not influencing you away from a diet that is working for you.
Well, the traditional Inuit would agree with you; their diet was entirely meat. However it's important to realize that their meat the highest possible quality -- all game, a lot of it marine animals. A modern person in an industrial society could get all his calories from baloney and he'd also have an all-meat diet, but it wouldn't be the same thing. And there's the huge difference of calorie *expenditure* to consider. One study I saw estimated daily energy expenditures for Inuit men in the range of roughly 3900 calories which is phenomenal when you consider that average man would weigh only about 119 pounds. Even if seal blubber were part of the American diet, ordering it at the MacDonald's drive-through window wouldn't be the same as getting in your kayak, harpooning a seal, then paddling back and butchering the thing. Anthropological studies of the dwindling ranks of hunter-gatherer societies in tropical to temperate latitudes show them getting a third or more of their calories from carbohydrates. If you think about what they must be getting their carbs from, clearly they're eating a substantial volume of plant food with lots of fiber. You could get a third of your calories from twinkies and white bread -- in fact that's pretty close to what Americans do, we get 40% of our calories from higly refined carbohydrates. But it's not the same thing as getting that proportion of your calories grazing on wild plants. The evolutionary trump card of the human species is our environmental adaptability. There are examples of traditional diets that run from all meat to all plants, all of whom are metabolically healthy. What there isn't an example of is a metabolically healthy population living on modern ultraprocessed foods, whether that food is twinkies or sausages.
Inuit probably use a lot of their calories in just keeping warm ! My body doesn’t even do that well, as a previous commentator has said thyroid damage seems to make rubbish of diets, including those to loose weight.
You said, “based on my understanding “. The thing is that sometimes we things all wrong. This man speaking is a scientist who actually studies and does research. The food industry pushes out a lot of propaganda called marketing. This is done with the sole purpose of increasing sales and profits. One of the biggest lies pushed in this country is the fear of not getting enough protein. About 20 years ago I did an experiment on myself by going on a complete raw food diet consisting mostly of fruits and some vegetables. I did this for a year and a half. I found it to be very difficult to sustain because I wanted to eat cooked food really bad. It requires a lot of discipline. The only reason I lasted that long was because I wanted to see the end result of my experiment. The result was transforming. I felt like a 14 year old again because I had incredible energy. My allergies disappeared and so did all my aches and pains. I got to the point that my body was no longer producing mucus, no eye crud, no ear wax, no bad breath, nothing. I felt incredibly healthy. I was 50 years old at the time but I felt like a teenager again. People ask me, but how were you getting your protein? Protein is made up of amino acids. There’s no protein in fruit, but fruit has free form amino acids. Amino acids not bound by a chain. Cows and elephants (herbivores) eat grass yet there’s no protein in grass. How is it possible for these animals to be so big? Grass is loaded with free form amino acids. Another thing, humans don’t require a lot of protein like other animals do. A human baby can double and triple his weight in a few months just by drinking human breast milk. Human breast milk has very little protein. Right now I’m on day 26 of eating raw food again (fruit and vegetables), and I haven’t lost any weight or muscle. I can still bench press the same amount as before. I’m 70 years old now and I’m doing this diet now to detox and cleanse my body. I don’t have any intention of doing this diet indefinitely as it’s very boring but ultimately the best diet for fixing and repairing the body from a disease.
Thanks again for the work and science you talk about. I'm a classic example of someone who struggled with diets, weight gain and during the noughties gained huge weight. I ended up being on 150- 180mg codeine ( opiod) and APAP. daily . 2 years since I found your programme,. Realised the science was strong and changed tack. Now no opiods, nor APAP; play table tennis and skittles 2x week and ENJOY the food I eat 95% animal free. ... and enrolled on a second research project as to a the health benefit of specific berry in the diet. at 79 life is FUN.
While Skittles do pack a phytonutrient punch and contribute to your daily "five-a-day" quota, let's be honest, they're basically the sugary diplomats of the candy world. Pleasant, yes, but lacking that raw, tongue-twisting intensity. Skittles boast phytonutrients and that elusive five-a-day tickbox, but let's face it, they're the mild-mannered Clark Kent of the candy world. Sour Patch Kids are king! They pack a gut-loving fibre wallop and an ORAC value that'd make blueberries jealous. Now, I'm not saying I have a secret stash for research purposes, but... let's just say my taste buds are conducting a rigorous field study. 🍭🍭🍬🍬🤤🤤
This was a brilliant podcast. It guided our thinking of what to take into consideration to enjoy food and experiment over time due to our individualism.
The ZOE programme has been quite helpful for me to understand more about my personal nutrition. I engaged with the programme in the hope I can learn new info to manage cholesterol and blood sugar. The lessons have been very helpful. The two weeks with the blood sugar monitor was eye opening. I also have enjoyed creating my own healthy versions of foods and having the ability to rate recipes and foods.
Jonathan, the GOAT of cutting Sarah off. It happens in every broadcast that Sarah is in with you and it is very annoying. Sarah has an excellent way of explaining complex systems so that us 'non scientists' can understand and implement. Please let her do so. I'm not the first to make this comment but you keep on doing it. WHY ????? Otherwise an excellent podcast with great easy to access information, and Jonathan, your summaries are very helpful at emphasizing the important points 70year old male from New Zealand🌏 Intermittent Fasting, 30+ plants per week and eating the rainbow have each helped to reduce my weight, dramatically reduce aches and pains, return my blood markers to 'normal' and give me more energy and clarity of mind. Therefore, vastly improving the quality of my daily life. Thank you
He says that men and women should eat the same diet but there is a recent study in Japan that says that women do better with more fat than men in their diet.
Love the Zoe blogs. I started my health adventure at 62, thats when i got sold a smartphone? After weeks of trying to unravel its magic, up popped a Doctor Mcdougall with advice on dietary for arthritis! Whole foods was key for my ailments. Since moved on to Zoe , gaining more knowledge each podcast. I thank-you 👍!
Would love to have Zoe Harcombe on here. She speaks very eloquently and in a most authorative and engaging way as to why we don't need fibre, and why hdl and ldl cholesterol are good for us. She is convincing a lot of people that they should eat more meat.
I’ve changed to eating the carnivore diet and have reversed so many ill health conditions. I’m into my 3rd year of eating this way and my health just gets better and better
Good point, or the UK family doctor David Unwin who has consistently help his patients put diabetes in remission and come off medication with a low carb diet.
I started eating a diet that is good for me ten years ago, under the guidance of the excellent Dr Steve Joe, an integrative doctor here in NZ. For lunch today I ate a corn on the cob, no butter or seasoning, as I would have in the past. It tasted so delicious and filled me right up. Such a cool way to eat. I do eat meat as I don't eat dairy or grains and it is good for me but in much smaller quantities these days. Thanks for an informative programme. So nice to see how the 'experts' have gentled down
i lost 2.5 stone down to one thing, i cut down the plate i was using. I eat to cover the level of my activity. i am disabled with progressive MS. so i eat LESS. However for me i eat a bowl of wholewheat cerreal in the morning with my ground flax seed, and coconut milk fortfied with vit D, B12. i have a small snack mid morning, then lunchtime, i eat mixed salads with cous cous, bulgar wheat and other stuff like beans etc, like that, with chickpeas, pea shoots, coloured peppers, a whole cooked beetroot everyday etc with either fish, or chicken. for afters i have a bowl of fruit, berries or mango and kiwi, always blue berries and stuff. with a lovely greek yoghurt. for my evening i just have vegetable crisps, with olives, houmas, little cheese, and a low sugar yoghurt with fruit. thats it. I am never hungry. I am 5ft 8 and i have stayed 9 stone for 2 years. I always have my flaxseed and this helps my fatigue. never touch processed or fried. My doctor cant beleive my bloods, which are always healthy. I am surrounded by people very overwieght they are constantly on diets i have sent them to your pod cast. oh i believe that a low carb, with loads of colour on my plate. i stay with this diet. Eggs are gods nutrition. I eat at least 2 a week. Trouble with americans i know its not what they eat its HOW MUCH THEY EAT, my friends are so overweight and then they tell me how much they eat everyday, would keep me going for a week lol.
I'm glad you've found something that really works for you. I have a neurological condition and have swallowing issues so finding the right carbs is very difficult! Some of these healthy foods are very tough on the throat!
You started by saying no diet is for everyone, we are all different. I notice a lot of people say they only eat meat for 5 or 10 year's and never felt better. So that works for one is not suitable for another. I think the Zoe individual system is good, it's a shame i can't afford it, at the moment.
I started Zoe eating mainly meat and potatoes (when I say potatoes I do mean chips or for our American cousins fries). The foods that scored high in the Zoe app for me are all plants especially in the protein category, so overtime I have moved to plant based and now I am full on vegetarian. I have seen improvements in my blood markers especially cholesterol. I did Zoe for a year and think it is really worth doing it is an investment in your health. My only gripe is I wish they would retest after a year, to see what improvements have been made in the microbiome.
Thank you for all your diligence in providing science-based, whole foods diet. There is a bitter irony that the AHA, governments, etc. pandered and promoted switching from butter to trans-fat margarine. Generations paid and are still sick and dying from this advice. Keep up the good work. Thanks.
@@Beatrice-nx5ld Yes, my mother did the same but no veggies. She was never ill in 80 years! Same with me and my brother.. we just eat meat, dairy and sometimes potatoes.. And wine or beer in the evening
What an exaggeration. People are not dying from those tiny bits of margarine. They are dying because most of them overeat on highly processed foods. Old people over here (the Netherlands) ate margarine for longer than advised in most countries and their average age is high. (Higher then in US or UK.)
In fairness, the basic problem there was that trans-fats were a relatively little studied product at the time, but we knew that Saturated fats were bad. Unfortunately, lots of trans-fats were added to a lot of food, not just margarine. As we started understanding the risks of trans-fats, we started moving away from them... but some folks, mostly replaced them with Saturated Fats again, which might be a little better, but is still not good.
Whole food plant based. The exact diet we did not evolve on. We'd still be in trees if we didn't rely on cooked meat for two million years. Chris, why would you mention adherence when the A to Z study clearly showed that Atkins was best for everything measured, until study participants drifted away from the diet?
(22:41) A bowl of steel cut oats is NOT nutritionally equal to a veggie omelette. The first is much higher in carbs, which increases your glucose, while the last one is not. It's concerning when nutritionists disregard the impact of sugars from carbs.
I like Sarah's comment about all the diet ideas being part of a tool box because I find myself using everyone's advice here and there, but not being religious about them.
Excellent video as usual, but Prof Christopher’s comment that the “Mediterranean Diet” involves consuming meat in small “condiment”-like portions, out-weighed by legumes, mixed salads & vegetables, simply isn’t true. Italy, Spain & Portugal traditionally had highly localised diets (still proudly maintained, to an increasingly “challenged” extent!). Meat was eaten in large quantities in many regions of these countries…eg Lombardia + Emilia Romagna in Italy, Castile-Leon in Spain and The Alentejo in Portugal to name but a few. Prof Gardner, as a prominent, highly intelligent academic, should surely know this better than I.
In the past, animals in these regions would’ve been reared outside on grass, scrubland, sparsely vegetated hills, also in woodlands, muddy fields / wallows (swine) and of course many brought indoors into barns for winter..even in The Med!@@redhen689
So when is Zoe coming to Canada? And that episode answered some of my questions that bothered me… being able to sustain for life the changes is key. Having pleasure eating so not too restrictive. And that means that I might not be a 100% perfect all the time but my core changes will anchor me back on track. Thanks that was a fun series!
Agreed, but one of the problems is that many of these random RUclipsrs cite inferior research or misinterpret the results of a particular study giving them a false aura of authority. Also, there's that old echo chamber. One influencer says something, and a hundred random users repeat what they've heard creating an unfortunate ripple effect of misinformation.
@@sectionalsofayes, that’s exactly how it works. You can even recognise the words from the original videos. People are just parroting back (mis)information with absolute certainty because some random dude (or chiropractor) said so. If they told their loyal followers to eat nothing but butter for the rest of their lives, they would!
The key is then to follow through on said science, not blatantly ignore the past two decades of _your own studies_ showing how beneficial low carb diets can be for people suffering from metabolic syndrome. Anyone can say 'according the science', anyone can earn the lable of scientist, the hard part is then doing science and not letting your personal proclivities seep in. Which happens more often than not because gasp, ultimately, we are all humans first, and our professions second. But we all HAVE to eat, and we all have bodies; this is not some specialized field cut off from daily life. Do not appeal to authority on this one. It's what got us here.
@@Caladcholg I don't think it's so easy to earn the label of "scientist" particularly one who holds a PHD in nutritional science and is a Stanford school of medicine research professor.
I'm now about a month in to changing my diet from a pescaterian diet that inculded plenty of ultra processed foods, to a much more whole food diet, with only the very occasional ultra processed treat - less than once a week. I now eat legumes of some sort every day, on at least one meal. I eat a variety of (unsalted) nuts as a typical snack, I eat whole grain rye bread (which was a healthy thing I've been eating before too), and I include some fermented foods and mushrooms. Oh, and berries too - blue berries and rasberries mostly. Sometimes oatmeal. A wide variety of vegetables, and some fruits. One of my new favorite foods now is a spicy lentil soup. Lentils are so good! I found that after making this change, I'm eating maybe 90% vegan now. I've eaten a small piece of fish once during this month (which tasted too salty for me - my salt intake has decreased, so my taste buds are now more sensitive to it). Occasionally I have tzatziki with a salad, and sometimes a fermented milk product called viili, that is common here in Finland. I used to eat a lot of cheese, but now I spread chili hummus on my bread, and somehow the cheese has just fallen off my diet. I guess cheese will be more of an occasional thing, but for now, I haven't really missed it. I'm feeling really great! I've got more energy, and I find that I have better focus too. I've also lost 3 kilos (6.6 pounds), all from my waistline, it seems. And it doesn't feel like I'm dieting at all. I eat plenty of food.
I had my thyroid removed a few years back. That changed my metabolism completely. Eating normally like my whole life I was suddenly putting on weight, my blood sugar went up and my blood pressure went up to. So after 50 something years I had to change my diet. This is so hard. I started with adding intermittent fasting 16:8. That was a way I was able to do to limit calorie intake overall. With intermittent fasting I was able to hold weight, but after 6 month I didn't loose any. Because of my blood sugar I started to change completely what I ate and cut out sugar completely and empty carbs. I have to say: I'm a bread girl. I love my bread and it made me very unhappy to cut it out. That said, I'm eating German bread. No sugar and a big part of rye. After 1 year starving myself because I was reduced to ~1000 calories or less. I always ate healthy other than bread and some sugar. I use olive oil, buy fresh organic fruit and veggies, grass fed and free range heirloom meats, no processed food. You get the picture. So, starving myself I lost 20 pound in 1 year. I was very frustrated and added bread to my diet again. I also had a sweetened tea from time to time or a piece of banana bread or a cookie. My blood sugar is worse and I am not loosing weight again. I have NO metabolism because I have no thyroid anymore. I am good with my thyroid hormones. I found the right level where I don't feel like I'm dying. Adjusting meds is not an option. Do I want to be miserable and loose weight by starving myself again? Or do I want to be happy and keep some of my comfort foods and be over weight and take maybe meds for my blood sugar?
I am sorry to hear that. It would be ideal to mentally convince yourself that the whole foods you are eating are also comfort foods. That is what I have been doing. When I am really hungry just steamed brocoli or carrots tast so good! I hope you find a sort of balance in your diet.
Me too, 15 years ago, was told the thyroid meds are safe as I would be having them for the rest of my life, now I find that's not true, they play havoc with kidney and bone strength. Regret having the thyroid removed every day. Can't shift the extra kilos and the food that helps my kidneys doesn't help my bones that doesn't help my thyroid. Had I known this, I would have researched how to help my goitre rather than remove it. But sadly I trusted the consultant. I didn't realise the NHS is funded 86% by big pharma, the more pills your on regularly, the more money they make. Treating symptoms makes money, solving the medical issues so you don't need meds, is loss of profit Sorry to rant, I feel your pain. Keep testing and adjusting your diet, build muscle and strength, resistance and balance exercises.❤
Thanks for the reply. I know there are many more out there who are fighting with the problems after total thyroidectomy. Hang in there and stay save, dear.@@trees5338
Big fan of professor Gardner. He tells nutrition in laymans terms and is very engaging. I feel Johnathan Wolf & Steven Bartlett (investor in Zoe & entrepreneur) are less bothered about the actual impact of a WFPB diet and more about the financial return from the company. Call me cynical, but that's just how it feels. Johnathan acts like he doesn't know even the basics of nutrition yet he studied physics at Oxford so obviously is well educated, and Steven became a millionaire very young from starting successful companies and heavily promotes Huel aswell as doing podcasts.
What you say about the financial structure and foundations of Zoe is very true and well worth remembering whenever Jonathan says his spiel about what Zoe is for. They saw a chance to make money, they hold the purse strings, they will insist on a return or they will withdraw.
Using a slightly less cynical interpretation; I suspect that Jonathan Wolf deliberately plays the part of the average person in the street and asks the questions that we’d ask if we were there. He often gets the academics/scientists to explain something in simple terms (he did so in this podcast too) because the guests do often forget that not everyone (most of us) is a nutritional scientist and is unlikely to understand all the terms used. Someone has to play that part in these podcasts to make it understandable for those of us who don’t have degrees in physics (or nutritional science etc) from Oxford. It might be annoying for some that he plays this part when he is clearly a highly intelligent and well educated man and they appear to find that insulting to their intelligence. But. Imagine what it would be like for those to whom this nutritional world is bewildering - what it would be like listening to these podcasts without someone playing that role? 🤯🤯🤯
@@thedivinemrss5228 I think he does a good job for the most part. He has great listening and summarising skills and he lets people talk. He is also generally well prepared for the interviews. However, because the interviewees are hand picked and on-message for the Zoe way, Jonathan has no interest in challenging any health claims they make or questioning if the evidence is strong, or presenting competing evidence. They also never have guests that disagree with the Zoe way, so to that extent, being skeptical (not cynical) lets you see the information presented for what it principally is, a marketing tool for a product sold with the intention of making a profit.
If you cook them yourself you can swap the soaking water multiple times to minimize raffinose, the gas-causing sugar. If you are eating canned beans, definitely rinse (also reduces the added salt) and can even blanch them to get more raffinose out.
Zoe advise introducing small amounts so the biome can adapt.
10 месяцев назад+3
One of the reasons unappetizing diets may be effective for losing weight and improving other health markers (ApoB, fasting blood sugar, insulin sensitivity, etc.) is that it’s easier for people not to overeat if the food isn’t very tasty.
The taste appeal of even the most tasty real food can also change as you eat it, with the pleasure of the first mouthful diminishing increasingly the more you eat.
Dear Zoe Team, I would love to see a video about the connection between the gut and eye health, if any. What natural foods can be eaten or not eaten to improve eye health ? Many thanks 🙏
This is something that interests me because I'm on the computer all the time. Lutein, vitamin A+E , zinc and astaxanthin, the latter definitely have a very beneficial effect. I drink and even make compresses or rinses with herbs such as eyebright and rosemary. What's more, I recommend at least a spoonful of dark berries every day, because their polyphenols have a beneficial effect. If you get enough sleep and watch your blood sugar levels, it will be even better. Additionally, Glinko extract improves microcirculation in delicate blood vessels and removes free radicals, which are present in the eye. Avoid high blood pressure 👍
50:18 Thinking about the debate between ‘Three square meals’ and ‘Eat little and often’ and the nuances in between, I wonder: what’s the biological difference between putting one’s knife and fork down between bites in a meal (perhaps making that meal last 30 minutes) and eating the same daily nutrition over many snacks during the day (kind of like putting your knife and fork down for 30 minutes between bites)? If one better than the other?
Last night i made Jules oliver's vegetable soup recipe. I added a homemade chicken stock, a few lentils and a handful of pasta. It's packed with a multitude of veg. My girlfriend even joked to someone i was torturing her. When i served it i even said, blimey I'm going to far with this, and worried I'd made too much, so we'll be eating it for days. It was amazing, no compromise on flavour and enjoyment. Good ingredients make great meals.
A few questions spring to mind here... 1. For the tiny minority of people who cannot tolerate plants and therefore NEED to follow a carnivore (no plants) diet for their health, how are their microbiomes doing? has there been any studies there? 2. That big low-fat and low-carb study, did you give them a couple months wash out time then cross them over? if so how did the people respond with the other one? Did the people who gained 20lbs lose loads in the other one for example? 3. Plant-based is good for many reasons, though how about COMPLETE protein? I've heard that muscle mass, flexibility, and strength is a massive (bigger than most think!) part of longevity and HEALTH-span, but most (if any?) plants do not have all the essential amino acids in them, so we'd all need to find combinations of plants that compliment each other rather than any animal-based food that is (I think??) always complete proteins. Is there a website for those complimentary plant protein combinations? Just having a load of lentils is not going to build muscle and bones no matter how much you have. Cheers
At last! 🤷♂️ Jonathan and the guy Christopher have been chatting alone for far too long now. ☝️ It's the stylish Dr. Sarah Berry who is the real gem of this show! More Sarah, please! 🥰 Health-conscious regards from a big Zoe fan in Sweden! 🇸🇪😘 Keep up the good work, folks! 💪
"The guy Christopher" is the esteemed nutritional research professor at Stanford School of medicine. He's the guest on the show; not to say the Sarah couldn't have been included more in the conversation.
@@sectionalsofa Indeed to put it in context, Christopher Gardener is one of the most respected Nutritional Research professors in the world. As for how stylish Dr. Berry is? Isn't that kind of irrelevant to the information being presented?
@@BillMcHale Agreed. I didn't notice the word "stylish" in the comment above, but had noticed that in the first half of the video Sarah was more of a bystander than a participant.
@@BillMcHale Yes, Christopher Gardener is amazingly knowledgeable and interesting to listen to. Of course, one can and may think it's irrelevant whether the hosts are stylish or not, but on the other hand, they could just release a podcast without video if they believed people would be just as happy listening to them. I appreciate that they are stylish in the videos. Of course, one can and may have different opinions and thoughts… 👍
I think people should be asked how do you want to spend your time? Do you want control over a significant role in your health? ie You can spend your time going to the Dr, clinic for tests, and pharmacy to pick up drugs or you can spend the time in your kitchen. Box based diet (processed food) is crap. You get what you give. Invest in your most valuable asset (health) and eat real food (no label). Science evolves and that’s one reason why advice changes.
In regards to people's desire for simplicity, I see some simple messaging you all have identified that could resonate. For instance, eat a diversity of plants, eat the rainbow, reduce refined carbohydrates, UPF, and sugar, eat unapologetically deliciously. Personally, the challenge for me was giving up the incredibly addictive and convenient UPF, though I did it o er a 6 month time period and my energy level and moods improved tremendously. And Chris van Tulleken's podcasts and book have certainly helped me understand this experience !
The effects of antibiotics need to be added into these studies. I received a lengthy “chemical IV treatment “ to reduce inflammation prior to an operation, after which I put on32kg over 18months on the same diet and lifestyle. So your gut bugs are an essential part of keeping a healthy weight . I took the weight off by going low carb and eliminating wheat. The hunter gatherers migrating from West Africa shrank in height and brain size when they became farmers and started eating grains, particularly wheat. This is proven through anthropological studies of burial sites.
There are additional conflicts in our heads. Cost is a big thing and what is in food bank food? Can people afford to cook healthily? Then there are environmental concerns, low food miles contrasting with eat the rainbow. A Mediterranean diet in a northern winter climate. All those plants not grown locally, eg avocados, sweet potatoes, soybeans, citrus, all those plants not grown locally in the winter, eg tomatoes, aubergines, peppers, green beans and peas. So a UK winter vegetable diet is carrot, parsnip, swede, turnip, leeks, brussel sprouts, hardy kales etc. Some stored veg, beetroot, onions, nuts, apples, dried beans and peas, some tinned or frozen veg and fruit. Then there is the conflict between diversity and living as a single person. Shop bought veg come in half or kilo sized packs. You eat the same veg each day or end up throwing old food away. Not only are people different in the way they respond to food, peoples lives have conflicting pressures.
When I was in my early 50’s my doctor tried to put me on blood pressure medication, told me I was pre-diabetic, and unfortunately I was wired that way. I said, “I’ll see you in three months.” I bought a Vitamix blender, stopped eating almost all meat, dairy, bread, and junk food. When I went back my doctor said, “whatever you are doing, keep doing it, your numbers are all great.” Now I do not enjoy my vegetable/fruit smoothies, I look at it as medicine I need to take, I’m a truck driver and need healthy nourishment on the road, smoothies work for me. I also walk my German Shephard at least two miles a day, longer hikes in the forest on weekends. I’m 64 and I feel great. I am looking for other recipes to keep my diet from stagnating, luckily for me I’ve always hated the food my parents liked, German/English lots of red meat, I love ethnic foods, recently found a fantastic Indian restaurant near me that has opened up my palette.
They want you to join the Zoe program where you wear a continuous glucose monitor for several weeks, get your microbiome tested, and a blood lipids tested, etc. Then they help direct you to which diet is best for you. I haven’t done it yet, but have thought about it.
Thanks for all your great advice. I really enjoy watching your videos, they provide a lot of knowledge and are very helpful on a daily basis in choosing food when shopping, etc. Thank you ❤✨
South indian banana leaf meals. Add a bit of protein in it if needed. That's best diet. We Indians are blessed to live in such tropical areas with enormous diversity in food we eat.
Sprinkle roasted sesame seeds on everything for extra fiber. What is not so nice to say, but is actually very important to many people is that fiber helps you getting less constipation and therefor produce less "gases", makes you feel better and everyone around you as well!
You need to get together with a chef to create the 'ZOE Restaurant' where people can go to actually experience food combinations that are good for their health and delicious.
Can you please make a separate podcast about whole food? Eg. is wholemeal bread whole food, or just the grains themselves? Or another question: is home made peas pudding whole food?
The reason why the mediterranean diet works is to do with the extra virgin olive oil. It is anti inflammatory, increases good cholesterol, decreases bad cholesterol. Most people are not consuming this oil, instead they are consuming processed food like microwave meals, that contain rapeseed oil UK/canola oil US. This oil is not healthy, it is heated to high temperatures/ chemical solvents used to extract the oil from the plant, damaging it's molecular structure. When you consume it the damaged structures break off and cause inflammation in the body. When there is inflammation, there is cortisol, and then excess insulin release which stores fat. Even low calorie sprays are half olive oil, half rapeseed oil. You are better off just using extra virgin olive oil in a smaller amount instead of adding this inflammatory rapeseed oil to every meal. Extra virgin is important, it means it is cold pressed, undamaged. It means it causes the gut to produce short chain fatty acid that can be used as fuel efficiently without inflammation. So if you want to lose weight, the first thing you need to do is eliminate any food that has rapeseed oil/canola oil in it, which is basically every processed food. It in most jars of premade sauce, low calorie sprays, cereals, skinny snack bars, check every label if its in there don't eat it. This will leave you with not many options apart from whole foods - fresh meat, fish, veg, fruit, fermented foods, yogurt, nuts. I lost 50lbs/25kg/3.5stone in 4 months switching to these foods and avoiding any oil that is refined. The fats I consume are extra virgin olive oil for medium heat cooking, and ghee for higher heat cooking. As well as fatty fish like salmon, sardines, mackrel, to increase omega 3 balance which reduces inflammation further.
It’s weird hearing you guys kind of slam Keto, when I consider the ZOË diet to be keto!!! I think you guys are a little confused!! But I do love your podcasts! 🎉
You didn't mention that some bacterial populations are specialised in processing the fats we eat...have you checked if people who do better on high fat diets are those who have more of those bacteria strains?
I hold 2 bc certifications adult primary care and adult psychiatric mental health. My efforts to obtain these certifications arises out of an inherent bellief that people cannot be trx from shoulder up or shoulders down as has been the practice in US medicine. I worked in the federal system and loved it. Educated clients and their families about diet, lifestyle (exercise/meditation) and so forth. I would really love you all to spend more than one session to talk about food and lifestyle as medicine. By the way I am not nor have I ever been a clinician who DOES NOT practice what I preach. I attend Orange Theory 4 to 6 times per week and eat a healthy diet. I am 68 yrs old; most of my peers majority healthcare providers do not. As a healthcaree system we need to observe and practice what we recommend to those who seek our help.
Wishing for much more on the question "should men and women eat the same diet." Gardner says "yes" in the rapid fire questions but never gets to expand. Our anecdotal experience says that men's and women's bodies process food very differently (e.g. my male partner can eat a diet of mostly carbohydrates and a fair bit of processed food and lose weight, when I eat that way I gain weight).
Friends, let me clarify. I’m also an evolutionary biologist who is quite familiar with human anatomy and physiology. Human female bodies are profoundly different than human male bodies. Human females have hormonal cycles and then go through menopause. Both fertility and its senescence shape our metabolism in specific ways that are different from men’s. Then add the unique physiological challenges of pregnancy and lactation and you have some really BIG differences between the sexes. I hope Dr. Gardner will respond.
When I consume mostly carbs through drinking cola I can still lose weight, 36F. So your own experience might be just that and not a difference between sexes.
@@ninahasen4244 There are differences between the bodies, however the principle on diet stay the same: eat a variety of whole foods, plenty of vegetables and fruits and some nuts/ seeds. The basic stuff equal. The other differences are not just between men and women, but between humans in general. He said that already, there is no one diet that works for everyone. I'm a women and I eat very different from a friend of mine who is as well and we are both eating according to the basics and healthy.
"Nutrition consultant", that's me, the internet and my wife 😂 Trying to obtain up to date nutritional information and advice from the NHS is almost impossible.
17:46 I'm going to disagree with Sara for myself only. Four weeks is not enough time to reflect peak changes on lipids based on diet. In fact, eating the same diet showed continued improvements six to twelve months later. Unless of course the changes were due things other than diet, e.g. exercise, sleep hygiene, etc.
With dysphagia it's very difficult to eat good carbs as they are so hard to swallow. I can't eat brown rice, quinoa or pasta anymore. I can eat porridge, polenta and mashed potatoes but it's higher GI.
I’m here in the UK and I eat wholewheat oats. I also make soups by packing in as many veg as I can and purée them. I do put some potato in to thicken the soup., but you could use sweet potato instead. When eating white carbs such as white bread, pasta and potatoes etc. I learned that you can increase the resistant starch in them by chilling or freezing them, then reheating. The body can’t digest resistant starch, but your good gut bacteria loves it and thrives on it.
It's easy to eat in a 6 to 8 hour window when you eat a natural low carb healthy fat diet. My preference is just red meat, fat and eggs but most would want to include leafy vegetables. At age 65 and ridiculously healthy with low end of normal blood pressure, resting heart rate avg 58, HDL/HBa1C ratio 0.3, no inflammatory markers I will easily run past my 100th birthday and still be enjoying an active lifestyle. Zero fibre is no issue and gut health is perfectly fine. My beef comes from my local regenerative farmer, good for me and good for the environment. Meat from ruminant animals contains all the nutrients an human needs in exactly the right proportions so veg and fruit is then optional. If we choose not to eat meat we need a huge volume of mixed food plus supplements.
fiber stimultes bacteria to make fatty acids that the bodie needs but those fatty acids are saturated fats i heard. so whats difference between these saturated fats and saturated fats from animal sources
If "everything got better on Atkins" "No diet did better than Atkins in anything" (Gardner's words regarding the A to Z diet study), shouldn't that be part of the answer? Aren't you injecting complexity into diet? Why is Gardner ignoring his own data?
Hello there, really love your podcast, please what is your take on the consumption of meat and fish ? Would organic, grass fed meat be better then the ordinary ones ?
Question: Is there a specific food that can drastically improve your health? I would like to say; Algae. In the forms of spirulina and chlorella. The most nutrient dense food on the planet. Loaded with 18 amino acids, vitamins, minerals and omega 3 fatty acids. This is what fish eat and why fish have omega 3 fatty acids.
With the study of the 600 people doing the low carb and the low fat diet having such a huge swing I cought something being said. The study wasn't controlled I heard him say the participants got the same advice. This means they were left to do what they were advised. Not contrrolled.
A traditional watermelon contains enough seeds for about a hundred people to grow their own watermelon patch. Plants were designed that way, for community nourishment. Apartment complexes and other high rise housing, zone laws, industrialized cities were not made for the design of seeded plants or even healthy animal raising. Politicians, throughout history, developed currency to allow inventors and food scientists to alter the appearance of food, its value and nutrition. So, a seedless watermelon no longer allows a child to wonder how a watermelon is grown, nor does it allow them to experiment in their apartment complex. Bees are now forced to rummage through garbage cans because they have been genetically trained to eat any type of sugar. People are educated to believe that if they want nourishment, they need a job that brings them indoors with artificial lighting, Freon type air and gas heat to buy the altered food and not question how it is made because all that information is already on the back of the package or box. That's not called evolution, it's a "system". It is wiser to go with the design and rely on the Designer, not the "system" which is in defiance of the Designer. My take on the theory of longevity.🍉
It's important to consider, the source of saturated fat, as in: Did it come from a grassfed, free-range cow or a factory grain force fed cow that lives in a terrible environment? This potentially effects how your body responds to the meat you eat. Still, the research shows that less meat is better, but does quality matter? Please talk about this.
@@Joseph1NJAnimals that eat grass/ greens have less saturated fat in their meat than those who are eating lots of starchy grains. Chickens who free range on pasture produce eggs with a better lipid profile, higher in omega 3s etc. Their yolks are deeper orange as opposed to pale yellow.
@@Joseph1NJ Great question. I don't have the answers but it would be cool if the scientist at Zoe dug into this either way. I did a quick search and there are several papers on it. Here's one: www.ncbi.nlm.nih.gov/pmc/articles/PMC8909876/
I have just come back off a cruise and have witnessed the most appalling greed and eating habits. More than half the adults on the ship were clinically obese, some morbidly, barely able to walk. Medic's called to the dining room several times in a week. Large people eating off 3 plates of food at the same time. Eating 3 cakes to start the breakfast. Eating the free pizzas etc.. throughout the day. Drinking alcohol from 10-.00 in the morning. I think you would make a fortune Zoe if you had a representative to help people (who obviously volunteered) for it. The food on the cruise ship was excellent, with lots of healthy choices. (I'm keto with non sugar treats now and then).. Its pure greed IMO. A difficult challenge for you. Perhaps you need a Zoe person who is a physcologist also to figure out the non stop eating.
According to experts in the microbiome in our gut, bacteria can actually communicate with our brain and send signals. People who constantly feel food cravings for pizza and pasta, actually have an overgrowth of harmful bacteria that thrive on sugar. The more these people feed the bad bacteria, the more they grow and worsen the situation. Good beneficial bacteria feed on fiber. However, these obese individuals don’t eat very much fruit and vegetables which have fiber, thereby starving the good bacteria. This creates a constant cycle.
I've commented this before. We need a way for individuals to do individualisation - other than getting lots of tests. What criteria in experience can we use to guide our choices?
So that's what I want. Some guidelines on how to personalise my diet based on my experience. A way to choose what change to make. Then how long to try it for. Then what criteria to use to judge its success (or not).
Unapologetically delicious. It's nice to know that we don't have to eat cardboard to stay healthy because of the wide variety of healthy whole plant based foods out there. But regarding the thought on not eating cardboard because of it's distastefulness, I can think of many other distasteful scenarios. How about open heart surgery, chemotherapy, kidney failure, leg amputations, etc. Maybe eating cardboard for just a little while would be less unapologetically delicious, comparatively speaking. As most of us learned in school, for every action, there is an equal and opposite reaction. How long should changing to a healthy lifestyle help reverse, say, 30 years of an unhealthy lifestyle? Thank goodness that the human body doesn't quite adhere to the equal and opposite reaction formula. Changing one's lifestyle, which includes eating healthfully, will immediately start undoing years of damage, providing that the damage perpetrated was not too severe - 1000 lbs of carrots will not grow back an amputated leg but it will certainly help with reversing our many acquired chronic diseases.
I disagree with the notion of consuming more vegetables and less meat because we all have unique dietary needs. I advocate for a diverse diet that includes a variety of foods. At 64 years old, I am not on any medications and have no health issues, thanks in part to my diet. I consume eggs daily and ensure I receive sufficient protein from meat to maintain my health. My goal is to prevent sarcopenia and maintain my well-being, emphasizing the importance of meeting my body's specific nutritional requirements. Lean meats, poultry, fish, eggs, dairy products, beans, and legumes. It twould be hard to eat just grains, beans and legumes, to get protein.
I imagine because the average vegan diet is probably full of processed crap and deficient in what we need. Before anyone kicks off, I said average vegan diet, there will be some die hard vegans than avoid the processed crap!
"Vegan" has been shown to have a negative connotation. Also doesn't really provide guidelines on what *to* eat. Potato chips, cereal, and oreos can all be in a vegan diet but it wouldn't be optimal. Using a clearer term like whole food, plant-based (WFPB) offers less opportunity for misinterpretation.
@@jjustinmbirchb Good point, but they didn’t cover the WFPB either. I wonder if it’s because they would’ve had to give it double thumbs up but accept it’s not easy to follow.
I'm very tempted to watch these types of videos, but I'm not sure how to deal with yours. I really like the purpose and the setting, but I sometimes skip entire sections because it takes too long for me to come across information that is of practical use to me. You need a lot of patience. Please continue with this theme, but for me it could be a bit faster, more condensed and more structured. You have the potential to attract a large audience if you would do a little more with the feedback and people would give their honest opinion and be constructive.
Make a beautiful picture of the rainbow with brightly coloured plants and then go and eat beef, butter, bacon and eggs. Then you will improve your health. Imo 👍
The reason fibre changes the microbiome is it feeds particular strains of bacteria, which then produce acetic acid, which supresses other certain bad strains, acetic acid is just vinegar, why not cut out the middle man and just drink vinegar? you'll get way more acetic acid that way and will alter the microbiome much more rapidly than using fibre, without the bloating associated with high fibre intake.
Because the microbiome doesn't only, or even mainly, produce acetic acid. Different ones do different things; but they produce short-chain fatty acids that are absorbed by the gut and do important things in the rest of the body. Many of the 'good for you' ones produce B vitamins. And there is much we don't yet know - a 2019 study, for example, found that some reduced resistance to radiotherapy treatment (which could literally save some peoples lives - radiotherapy resistance can, of course, cost you your life it means the cancer treatment fails).
@@KawenaGD Are those short-chain fatty acids used by the body in a similar way that ketones produced on a ketogenic diet are used? Are those B vitamins not available on an animal based diet free from fibre? It seems clear there is so much we don’t know. You might even say there is so little we know, and yet the exact people who know how little we know think they know enough to tell is what constitutes a healthy microbiome. We need studies to show what chemicals are produced by what bacteria from what dietary food source, how those chemicals are necessary for human health and not available from any dietary source, and the mechanics of how the chemicals promote health. When these studies exist, and not just hypothesis generating epidemiological studies, we will have something approaching evidence regarding the microbiome.
Digestive enzymes are always advised when eating cooked foods. Cooked foods are dead foods because they are void of enzymes. Constantly eating cooked food depletes our bodies of enzymes. The thought that our bodies continue to spit out enzymes indefinitely is not true. There’s a certain limit of enzymes our bodies will produce in a lifetime just like there’s a limit on how many beats our hearts will produce in a lifetime. This leads to premature aging. The enzymes our bodies produce are mostly metabolic enzymes that repair our body. These enzymes are specialized in various ways such as skin, blood vessels, organs, eyes and so forth. However, when we eat dead foods, all repairs stop and the body has to convert these metabolic enzymes into digestive enzymes. This process is repeated meal after meal, day after day. The only time the body can repair itself is when we finally shut down for the day and go to sleep. When you take digestive enzymes with your meal, the body detects the enzymes present in the meal. The food stays in the stomach for about 45-60 minutes (upper part) allowing the enzymes to break down the food during this time. After that time period, the stomach unfolds and the contents drop into the lower portion of the stomach where the body introduces hydrochloric acid and pepsin to break down the food even further.
USDA guidelines say "Unpasteurized milk, cheese and other dairy products [...] "not safe," many states ban sales. EU, UK laws vary. With known probiotics (34 identified) of raw milk, has ZOE looked at this? (Haven't seen all ZOE videos yet.) I eat raw milk cheese in France, knowing that there is a miniscule risk of horrible diseases.
This nutrition professor is the new Ancel Keys. .. He is ultimately a spokes person for the food industry giants. Maybe not directly, but ultimately. Do your research before adhering to any of his advice.
for the food industry giants? so u mean for the meat and dairy industry??? but the most i heard from him was against these food industry giants lol and actually he's completely against processed foods
@@Jack-tk3ub No that is a generally known fact. The longest living have higher Cholesterol. Not just Sweden. However there are some statistical reasons whey it may not be what it seems. People die a lot from stuff like cancer, that lowers their cholesterol a lot. But the level has nothing to do with why they died, it is an effect.
Best dietary advice is - Eat real whole foods, a little of everything.. animal nutrition, plants, vegetables, etc...dont analyse or worry about food because as long as you eliminate all ultra processed junk foods and drinks then you only have whole foods left to eat 😊
Yes, agreed, we are animals that need nutrition through eating a wide variety of whole food plants.
Agree with you both.
no animal nutrion doesn’t have to be on top of the list
@@starmanjesus5679 the list is not a list of importance first , 😊 👍
Brilliantly said!
It’s always a joy to listen to your podcasts! Prof Gardner’s energy and positivity are always very nice to see !
I love the way it’s a journey and not fearmongering.
I am really proud of you that you finally did an experiment good quality high carb vs good quality high fat. If you do a meta analysis of diets you will find that as long as people cut out over processed food, high amounts of sugar, and over processed seed oils every diet (choice of real food over processed) is a great success. The keto vs plant based is a joke. When someone finally does an experiment combining the two diets I predict great success. The problem that needs to be addressed now is how scientists say over processed food and saturated fat in the same sentence like it is the same thing. Problem 2 is studying whatever grocery stores are trying to pass off as beef instead of what you can get from a farmer who lets the cows roam in the sunshine eating grass until it's time to eat them. I pray that you study this and have great success and take credit for that great advance in science and help as many people get off the SAD diet as possible.
Jonathan, the GOAT of summarising podcasts
Is this a website?
@@TeoGeo-dy3pc This is late, but Jonathan is the guy asking the questions
I’m 68. I have been vegetarian / pescatarian since my 20s. My weight always yo-yo’d, until 8 years ago, when I adopted 5/2 IF. Best thing I ever did.
I have a Zoe gut microbiome score of 97 (October 23). I have been eating a LCHF (low carb high fat) animal based diet for over two years. I eat what I call a Proper Human Diet: It is not mostly plants. It's mostly (rudiment) animal based, chicken, fish, eggs, full fat dairy, butter, olive oil, vegetables that grow above ground, nuts, seeds and berries and some fruits - but in season. I don't eat UPF, anything with added sugar, grains (even steel cut oats!) and I avoid seed oils. I do not believe that animal products are 'bad' for humans. I don't believe that we can get all the nutrients we need to thrive as humans from a plant based diet. I think the science on cholesterol needs to be looked at. I think we also need to move away from the calorie model - as not all calories are equal. Eating a meal of 500 calories which is ultra processed and refined is not the same as 500 calories of nutrient dense real foods. I'm also not convinced that this wholefood plant based message is the answer! In my understanding - to get adequate proteins, eating animal products is the better option as the food (especially if it contains fats) with satisfy your hunger better. I think Zoe does has a huge plant based agenda. I'm still on the programme and every time I log an animal based meal - like lamb or chicken - I get a much lower score than if I'd logged some high fibre plant based meal. Yet - my gut score was 97 eating the LCHF diet. I must be doing something right.
Yes I have been good adopting Zoe advice like wholegrained sourdough breads, and 16 hour a day (x5) intermittent fasting etc for the last 10 months ( along with 40 min daily swim). Not lost any weight and blood tests not much different. However I do have type 3c diabetes ( from pancreas damage, works more like type 1 than 2), andi have recently been given an NHS Libre 2 24 hour blood glucose monitor and been introduced to the Low Carb programme, with plenty of fats. A very different way of eating from Zoe ( or other diets) with for eg leaving the skins on chicken thighs, never mind leaving my lovely whole grains! So far bit lacking in texture for me!
Very interesting comment. Zoe’s app must make assumptions about what food is healthy for all people, regardless of the actual food that is bringing health to a real person. I’m glad and impressed that the Zoe meal score is not influencing you away from a diet that is working for you.
Well, the traditional Inuit would agree with you; their diet was entirely meat. However it's important to realize that their meat the highest possible quality -- all game, a lot of it marine animals. A modern person in an industrial society could get all his calories from baloney and he'd also have an all-meat diet, but it wouldn't be the same thing. And there's the huge difference of calorie *expenditure* to consider. One study I saw estimated daily energy expenditures for Inuit men in the range of roughly 3900 calories which is phenomenal when you consider that average man would weigh only about 119 pounds. Even if seal blubber were part of the American diet, ordering it at the MacDonald's drive-through window wouldn't be the same as getting in your kayak, harpooning a seal, then paddling back and butchering the thing.
Anthropological studies of the dwindling ranks of hunter-gatherer societies in tropical to temperate latitudes show them getting a third or more of their calories from carbohydrates. If you think about what they must be getting their carbs from, clearly they're eating a substantial volume of plant food with lots of fiber. You could get a third of your calories from twinkies and white bread -- in fact that's pretty close to what Americans do, we get 40% of our calories from higly refined carbohydrates. But it's not the same thing as getting that proportion of your calories grazing on wild plants.
The evolutionary trump card of the human species is our environmental adaptability. There are examples of traditional diets that run from all meat to all plants, all of whom are metabolically healthy. What there isn't an example of is a metabolically healthy population living on modern ultraprocessed foods, whether that food is twinkies or sausages.
Inuit probably use a lot of their calories in just keeping warm ! My body doesn’t even do that well, as a previous commentator has said thyroid damage seems to make rubbish of diets, including those to loose weight.
You said, “based on my understanding “.
The thing is that sometimes we things all wrong. This man speaking is a scientist who actually studies and does research.
The food industry pushes out a lot of propaganda called marketing. This is done with the sole purpose of increasing sales and profits.
One of the biggest lies pushed in this country is the fear of not getting enough protein.
About 20 years ago I did an experiment on myself by going on a complete raw food diet consisting mostly of fruits and some vegetables. I did this for a year and a half. I found it to be very difficult to sustain because I wanted to eat cooked food really bad. It requires a lot of discipline. The only reason I lasted that long was because I wanted to see the end result of my experiment.
The result was transforming. I felt like a 14 year old again because I had incredible energy. My allergies disappeared and so did all my aches and pains. I got to the point that my body was no longer producing mucus, no eye crud, no ear wax, no bad breath, nothing. I felt incredibly healthy. I was 50 years old at the time but I felt like a teenager again.
People ask me, but how were you getting your protein?
Protein is made up of amino acids. There’s no protein in fruit, but fruit has free form amino acids. Amino acids not bound by a chain.
Cows and elephants (herbivores) eat grass yet there’s no protein in grass. How is it possible for these animals to be so big?
Grass is loaded with free form amino acids.
Another thing, humans don’t require a lot of protein like other animals do.
A human baby can double and triple his weight in a few months just by drinking human breast milk. Human breast milk has very little protein.
Right now I’m on day 26 of eating raw food again (fruit and vegetables), and I haven’t lost any weight or muscle. I can still bench press the same amount as before. I’m 70 years old now and I’m doing this diet now to detox and cleanse my body. I don’t have any intention of doing this diet indefinitely as it’s very boring but ultimately the best diet for fixing and repairing the body from a disease.
Thanks again for the work and science you talk about. I'm a classic example of someone who struggled with diets, weight gain and during the noughties gained huge weight. I ended up being on 150- 180mg codeine ( opiod) and APAP. daily . 2 years since I found your programme,. Realised the science was strong and changed tack. Now no opiods, nor APAP; play table tennis and skittles 2x week and ENJOY the food I eat 95% animal free. ... and enrolled on a second research project as to a the health benefit of specific berry in the diet. at 79 life is FUN.
Which berry if you don't mind me asking?
While Skittles do pack a phytonutrient punch and contribute to your daily "five-a-day" quota, let's be honest, they're basically the sugary diplomats of the candy world. Pleasant, yes, but lacking that raw, tongue-twisting intensity.
Skittles boast phytonutrients and that elusive five-a-day tickbox, but let's face it, they're the mild-mannered Clark Kent of the candy world. Sour Patch Kids are king! They pack a gut-loving fibre wallop and an ORAC value that'd make blueberries jealous. Now, I'm not saying I have a secret stash for research purposes, but... let's just say my taste buds are conducting a rigorous field study.
🍭🍭🍬🍬🤤🤤
Elderberry@@wackthegood8884
9 pin, with a spare on a good evening😊
What are skittles we have a game called that also sweets er what do you mean,,please
This was a brilliant podcast.
It guided our thinking of what to take into consideration to enjoy food and experiment over time due to our individualism.
The ZOE programme has been quite helpful for me to understand more about my personal nutrition. I engaged with the programme in the hope I can learn new info to manage cholesterol and blood sugar. The lessons have been very helpful. The two weeks with the blood sugar monitor was eye opening. I also have enjoyed creating my own healthy versions of foods and having the ability to rate recipes and foods.
Jonathan, the GOAT of cutting Sarah off.
It happens in every broadcast that Sarah is in with you and it is very annoying.
Sarah has an excellent way of explaining complex systems so that us 'non scientists' can understand and implement.
Please let her do so.
I'm not the first to make this comment but you keep on doing it.
WHY ?????
Otherwise an excellent podcast with great easy to access information, and Jonathan, your summaries are very helpful at emphasizing the important points
70year old male from New Zealand🌏 Intermittent Fasting, 30+ plants per week and eating the rainbow have each helped to reduce my weight, dramatically reduce aches and pains, return my blood markers to 'normal' and give me more energy and clarity of mind.
Therefore, vastly improving the quality of my daily life.
Thank you
He says that men and women should eat the same diet but there is a recent study in Japan that says that women do better with more fat than men in their diet.
Love the Zoe blogs. I started my health adventure at 62, thats when i got sold a smartphone? After weeks of trying to unravel its magic, up popped a Doctor Mcdougall with advice on dietary for arthritis! Whole foods was key for my ailments. Since moved on to Zoe , gaining more knowledge each podcast. I thank-you 👍!
Would love to have Zoe Harcombe on here. She speaks very eloquently and in a most authorative and engaging way as to why we don't need fibre, and why hdl and ldl cholesterol are good for us. She is convincing a lot of people that they should eat more meat.
Hmmm yes, I’m sure oncologists working with bowel cancer sufferers agree too.
@@LuxLisbon32she has "answers " for everything.
I’ve changed to eating the carnivore diet and have reversed so many ill health conditions. I’m into my 3rd year of eating this way and my health just gets better and better
Good point, or the UK family doctor David Unwin who has consistently help his patients put diabetes in remission and come off medication with a low carb diet.
Yes please do interview Zoe Harcombe. There is no such thing as "the science" and other points of view may be equally valid and supported by research.
This has been a great series of podcasts over the past week. Thank-you.
I started eating a diet that is good for me ten years ago, under the guidance of the excellent Dr Steve Joe, an integrative doctor here in NZ. For lunch today I ate a corn on the cob, no butter or seasoning, as I would have in the past. It tasted so delicious and filled me right up. Such a cool way to eat. I do eat meat as I don't eat dairy or grains and it is good for me but in much smaller quantities these days. Thanks for an informative programme. So nice to see how the 'experts' have gentled down
"The answer is to get people to think more critically". Well said. Also the answer to a lot of the problems of our society right now.
This video was made by a company that is selling a product.
That doesn't necessarily mean anything, just something to keep in mind.
i lost 2.5 stone down to one thing, i cut down the plate i was using. I eat to cover the level of my activity. i am disabled with progressive MS. so i eat LESS. However for me i eat a bowl of wholewheat cerreal in the morning with my ground flax seed, and coconut milk fortfied with vit D, B12. i have a small snack mid morning, then lunchtime, i eat mixed salads with cous cous, bulgar wheat and other stuff like beans etc, like that, with chickpeas, pea shoots, coloured peppers, a whole cooked beetroot everyday etc with either fish, or chicken. for afters i have a bowl of fruit, berries or mango and kiwi, always blue berries and stuff. with a lovely greek yoghurt. for my evening i just have vegetable crisps, with olives, houmas, little cheese, and a low sugar yoghurt with fruit. thats it. I am never hungry. I am 5ft 8 and i have stayed 9 stone for 2 years. I always have my flaxseed and this helps my fatigue. never touch processed or fried. My doctor cant beleive my bloods, which are always healthy.
I am surrounded by people very overwieght they are constantly on diets i have sent them to your pod cast. oh i believe that a low carb, with loads of colour on my plate. i stay with this diet. Eggs are gods nutrition. I eat at least 2 a week. Trouble with americans i know its not what they eat its HOW MUCH THEY EAT, my friends are so overweight and then they tell me how much they eat everyday, would keep me going for a week lol.
I'm glad you've found something that really works for you. I have a neurological condition and have swallowing issues so finding the right carbs is very difficult! Some of these healthy foods are very tough on the throat!
Thank you so much for the interview with Professor Christopher Gardner❤
This is an EXCELLENT discussion. Thank you so much ZOE and guest Christopher Gardner.
You started by saying no diet is for everyone, we are all different. I notice a lot of people say they only eat meat for 5 or 10 year's and never felt better. So that works for one is not suitable for another. I think the Zoe individual system is good, it's a shame i can't afford it, at the moment.
I started Zoe eating mainly meat and potatoes (when I say potatoes I do mean chips or for our American cousins fries). The foods that scored high in the Zoe app for me are all plants especially in the protein category, so overtime I have moved to plant based and now I am full on vegetarian. I have seen improvements in my blood markers especially cholesterol. I did Zoe for a year and think it is really worth doing it is an investment in your health. My only gripe is I wish they would retest after a year, to see what improvements have been made in the microbiome.
Thank you for all your diligence in providing science-based, whole foods diet. There is a bitter irony that the AHA, governments, etc. pandered and promoted switching from butter to trans-fat margarine. Generations paid and are still sick and dying from this advice. Keep up the good work. Thanks.
@@Beatrice-nx5ld Yes, my mother did the same but no veggies. She was never ill in 80 years! Same with me and my brother.. we just eat meat, dairy and sometimes potatoes.. And wine or beer in the evening
What an exaggeration. People are not dying from those tiny bits of margarine. They are dying because most of them overeat on highly processed foods.
Old people over here (the Netherlands) ate margarine for longer than advised in most countries and their average age is high. (Higher then in US or UK.)
In fairness, the basic problem there was that trans-fats were a relatively little studied product at the time, but we knew that Saturated fats were bad. Unfortunately, lots of trans-fats were added to a lot of food, not just margarine. As we started understanding the risks of trans-fats, we started moving away from them... but some folks, mostly replaced them with Saturated Fats again, which might be a little better, but is still not good.
@@Beatrice-nx5ld I think that killed my grand father , he only use magazine and it caused his death long-term
Whole food plant based. The exact diet we did not evolve on. We'd still be in trees if we didn't rely on cooked meat for two million years. Chris, why would you mention adherence when the A to Z study clearly showed that Atkins was best for everything measured, until study participants drifted away from the diet?
(22:41) A bowl of steel cut oats is NOT nutritionally equal to a veggie omelette. The first is much higher in carbs, which increases your glucose, while the last one is not. It's concerning when nutritionists disregard the impact of sugars from carbs.
I love the last week and this video thank you so much!
I like Sarah's comment about all the diet ideas being part of a tool box because I find myself using everyone's advice here and there, but not being religious about them.
Thank you for making all this knowledge accessible 🌞🌞🌞
Excellent video as usual, but Prof Christopher’s comment that the “Mediterranean Diet” involves consuming meat in small “condiment”-like portions, out-weighed by legumes, mixed salads & vegetables, simply isn’t true. Italy, Spain & Portugal traditionally had highly localised diets (still proudly maintained, to an increasingly “challenged” extent!). Meat was eaten in large quantities in many regions of these countries…eg Lombardia + Emilia Romagna in Italy, Castile-Leon in Spain and The Alentejo in Portugal to name but a few. Prof Gardner, as a prominent, highly intelligent academic, should surely know this better than I.
Is the meat raised in factory farms, or are the animals raised on pasture?
In the past, animals in these regions would’ve been reared outside on grass, scrubland, sparsely vegetated hills, also in woodlands, muddy fields / wallows (swine) and of course many brought indoors into barns for winter..even in The Med!@@redhen689
So when is Zoe coming to Canada? And that episode answered some of my questions that bothered me… being able to sustain for life the changes is key. Having pleasure eating so not too restrictive. And that means that I might not be a 100% perfect all the time but my core changes will anchor me back on track. Thanks that was a fun series!
Stay out of Canada! Trudeau will find a way to outlaw this program and jail everyone for treason. FJT 38:46
Really interesting video Zoe, so insightful. May I ask if the saturated fat in coconut should be a worry for us?
I really do appreciate “according to science” as opposed to “according to some random youtuber’s opinion”
Agreed, but one of the problems is that many of these random RUclipsrs cite inferior research or misinterpret the results of a particular study giving them a false aura of authority. Also, there's that old echo chamber. One influencer says something, and a hundred random users repeat what they've heard creating an unfortunate ripple effect of misinformation.
@@sectionalsofayes, that’s exactly how it works. You can even recognise the words from the original videos. People are just parroting back (mis)information with absolute certainty because some random dude (or chiropractor) said so. If they told their loyal followers to eat nothing but butter for the rest of their lives, they would!
The key is then to follow through on said science, not blatantly ignore the past two decades of _your own studies_ showing how beneficial low carb diets can be for people suffering from metabolic syndrome. Anyone can say 'according the science', anyone can earn the lable of scientist, the hard part is then doing science and not letting your personal proclivities seep in. Which happens more often than not because gasp, ultimately, we are all humans first, and our professions second. But we all HAVE to eat, and we all have bodies; this is not some specialized field cut off from daily life. Do not appeal to authority on this one. It's what got us here.
@@ZsuzsaKarolySmith Yes!
@@Caladcholg I don't think it's so easy to earn the label of "scientist" particularly one who holds a PHD in nutritional science and is a Stanford school of medicine research professor.
I'm now about a month in to changing my diet from a pescaterian diet that inculded plenty of ultra processed foods, to a much more whole food diet, with only the very occasional ultra processed treat - less than once a week. I now eat legumes of some sort every day, on at least one meal. I eat a variety of (unsalted) nuts as a typical snack, I eat whole grain rye bread (which was a healthy thing I've been eating before too), and I include some fermented foods and mushrooms. Oh, and berries too - blue berries and rasberries mostly. Sometimes oatmeal. A wide variety of vegetables, and some fruits. One of my new favorite foods now is a spicy lentil soup. Lentils are so good!
I found that after making this change, I'm eating maybe 90% vegan now. I've eaten a small piece of fish once during this month (which tasted too salty for me - my salt intake has decreased, so my taste buds are now more sensitive to it). Occasionally I have tzatziki with a salad, and sometimes a fermented milk product called viili, that is common here in Finland. I used to eat a lot of cheese, but now I spread chili hummus on my bread, and somehow the cheese has just fallen off my diet. I guess cheese will be more of an occasional thing, but for now, I haven't really missed it.
I'm feeling really great! I've got more energy, and I find that I have better focus too. I've also lost 3 kilos (6.6 pounds), all from my waistline, it seems. And it doesn't feel like I'm dieting at all. I eat plenty of food.
I had my thyroid removed a few years back. That changed my metabolism completely. Eating normally like my whole life I was suddenly putting on weight, my blood sugar went up and my blood pressure went up to. So after 50 something years I had to change my diet. This is so hard. I started with adding intermittent fasting 16:8. That was a way I was able to do to limit calorie intake overall. With intermittent fasting I was able to hold weight, but after 6 month I didn't loose any. Because of my blood sugar I started to change completely what I ate and cut out sugar completely and empty carbs. I have to say: I'm a bread girl. I love my bread and it made me very unhappy to cut it out. That said, I'm eating German bread. No sugar and a big part of rye. After 1 year starving myself because I was reduced to ~1000 calories or less. I always ate healthy other than bread and some sugar. I use olive oil, buy fresh organic fruit and veggies, grass fed and free range heirloom meats, no processed food. You get the picture. So, starving myself I lost 20 pound in 1 year. I was very frustrated and added bread to my diet again. I also had a sweetened tea from time to time or a piece of banana bread or a cookie. My blood sugar is worse and I am not loosing weight again. I have NO metabolism because I have no thyroid anymore. I am good with my thyroid hormones. I found the right level where I don't feel like I'm dying. Adjusting meds is not an option. Do I want to be miserable and loose weight by starving myself again? Or do I want to be happy and keep some of my comfort foods and be over weight and take maybe meds for my blood sugar?
I am sorry to hear that. It would be ideal to mentally convince yourself that the whole foods you are eating are also comfort foods. That is what I have been doing. When I am really hungry just steamed brocoli or carrots tast so good! I hope you find a sort of balance in your diet.
Me too, 15 years ago, was told the thyroid meds are safe as I would be having them for the rest of my life, now I find that's not true, they play havoc with kidney and bone strength. Regret having the thyroid removed every day. Can't shift the extra kilos and the food that helps my kidneys doesn't help my bones that doesn't help my thyroid. Had I known this, I would have researched how to help my goitre rather than remove it. But sadly I trusted the consultant. I didn't realise the NHS is funded 86% by big pharma, the more pills your on regularly, the more money they make. Treating symptoms makes money, solving the medical issues so you don't need meds, is loss of profit
Sorry to rant, I feel your pain.
Keep testing and adjusting your diet, build muscle and strength, resistance and balance exercises.❤
Thanks for the reply. I know there are many more out there who are fighting with the problems after total thyroidectomy. Hang in there and stay save, dear.@@trees5338
Big fan of professor Gardner. He tells nutrition in laymans terms and is very engaging. I feel Johnathan Wolf & Steven Bartlett (investor in Zoe & entrepreneur) are less bothered about the actual impact of a WFPB diet and more about the financial return from the company. Call me cynical, but that's just how it feels. Johnathan acts like he doesn't know even the basics of nutrition yet he studied physics at Oxford so obviously is well educated, and Steven became a millionaire very young from starting successful companies and heavily promotes Huel aswell as doing podcasts.
What you say about the financial structure and foundations of Zoe is very true and well worth remembering whenever Jonathan says his spiel about what Zoe is for.
They saw a chance to make money, they hold the purse strings, they will insist on a return or they will withdraw.
Using a slightly less cynical interpretation; I suspect that Jonathan Wolf deliberately plays the part of the average person in the street and asks the questions that we’d ask if we were there. He often gets the academics/scientists to explain something in simple terms (he did so in this podcast too) because the guests do often forget that not everyone (most of us) is a nutritional scientist and is unlikely to understand all the terms used. Someone has to play that part in these podcasts to make it understandable for those of us who don’t have degrees in physics (or nutritional science etc) from Oxford. It might be annoying for some that he plays this part when he is clearly a highly intelligent and well educated man and they appear to find that insulting to their intelligence. But. Imagine what it would be like for those to whom this nutritional world is bewildering - what it would be like listening to these podcasts without someone playing that role? 🤯🤯🤯
@@thedivinemrss5228 I think he does a good job for the most part.
He has great listening and summarising skills and he lets people talk.
He is also generally well prepared for the interviews.
However, because the interviewees are hand picked and on-message for the Zoe way, Jonathan has no interest in challenging any health claims they make or questioning if the evidence is strong, or presenting competing evidence.
They also never have guests that disagree with the Zoe way, so to that extent, being skeptical (not cynical) lets you see the information presented for what it principally is, a marketing tool for a product sold with the intention of making a profit.
I do like some beans or lentils but tend to get a lot of wind with them which I don't get if I just eat meat or fish and veggies!
Try slowly adding them into your diet. Might help lessen those impacts
Take it slowly because your gut bugs need to develop. Try tablespoon size and build up.
If you cook them yourself you can swap the soaking water multiple times to minimize raffinose, the gas-causing sugar. If you are eating canned beans, definitely rinse (also reduces the added salt) and can even blanch them to get more raffinose out.
Zoe advise introducing small amounts so the biome can adapt.
One of the reasons unappetizing diets may be effective for losing weight and improving other health markers (ApoB, fasting blood sugar, insulin sensitivity, etc.) is that it’s easier for people not to overeat if the food isn’t very tasty.
The taste appeal of even the most tasty real food can also change as you eat it, with the pleasure of the first mouthful diminishing increasingly the more you eat.
Dear Zoe Team, I would love to see a video about the connection between the gut and eye health, if any. What natural foods can be eaten or not eaten to improve eye health ?
Many thanks 🙏
This is something that interests me because I'm on the computer all the time. Lutein, vitamin A+E , zinc and astaxanthin, the latter definitely have a very beneficial effect. I drink and even make compresses or rinses with herbs such as eyebright and rosemary. What's more, I recommend at least a spoonful of dark berries every day, because their polyphenols have a beneficial effect. If you get enough sleep and watch your blood sugar levels, it will be even better. Additionally, Glinko extract improves microcirculation in delicate blood vessels and removes free radicals, which are present in the eye. Avoid high blood pressure 👍
Dark leafy greens.
50:18 Thinking about the debate between ‘Three square meals’ and ‘Eat little and often’ and the nuances in between, I wonder: what’s the biological difference between putting one’s knife and fork down between bites in a meal (perhaps making that meal last 30 minutes) and eating the same daily nutrition over many snacks during the day (kind of like putting your knife and fork down for 30 minutes between bites)?
If one better than the other?
Grow as much as you can to control the quality of your produce.
Last night i made Jules oliver's vegetable soup recipe. I added a homemade chicken stock, a few lentils and a handful of pasta. It's packed with a multitude of veg. My girlfriend even joked to someone i was torturing her. When i served it i even said, blimey I'm going to far with this, and worried I'd made too much, so we'll be eating it for days. It was amazing, no compromise on flavour and enjoyment. Good ingredients make great meals.
A few questions spring to mind here...
1. For the tiny minority of people who cannot tolerate plants and therefore NEED to follow a carnivore (no plants) diet for their health, how are their microbiomes doing? has there been any studies there?
2. That big low-fat and low-carb study, did you give them a couple months wash out time then cross them over? if so how did the people respond with the other one? Did the people who gained 20lbs lose loads in the other one for example?
3. Plant-based is good for many reasons, though how about COMPLETE protein? I've heard that muscle mass, flexibility, and strength is a massive (bigger than most think!) part of longevity and HEALTH-span, but most (if any?) plants do not have all the essential amino acids in them, so we'd all need to find combinations of plants that compliment each other rather than any animal-based food that is (I think??) always complete proteins.
Is there a website for those complimentary plant protein combinations? Just having a load of lentils is not going to build muscle and bones no matter how much you have.
Cheers
I do best with almost no plants. Berries and animal products. Raw dairy
At last! 🤷♂️ Jonathan and the guy Christopher have been chatting alone for far too long now. ☝️ It's the stylish Dr. Sarah Berry who is the real gem of this show! More Sarah, please! 🥰 Health-conscious regards from a big Zoe fan in Sweden! 🇸🇪😘 Keep up the good work, folks! 💪
"The guy Christopher" is the esteemed nutritional research professor at Stanford School of medicine. He's the guest on the show; not to say the Sarah couldn't have been included more in the conversation.
@@sectionalsofa Indeed to put it in context, Christopher Gardener is one of the most respected Nutritional Research professors in the world. As for how stylish Dr. Berry is? Isn't that kind of irrelevant to the information being presented?
@@BillMcHale Agreed. I didn't notice the word "stylish" in the comment above, but had noticed that in the first half of the video Sarah was more of a bystander than a participant.
I just love Dr. Berry, she is so practical and cheery. I really like how she stays positive and provides applicable guidance.
@@BillMcHale Yes, Christopher Gardener is amazingly knowledgeable and interesting to listen to. Of course, one can and may think it's irrelevant whether the hosts are stylish or not, but on the other hand, they could just release a podcast without video if they believed people would be just as happy listening to them. I appreciate that they are stylish in the videos. Of course, one can and may have different opinions and thoughts… 👍
I've enjoyed this week, as much for the lively debate in the comments section as for the videos!
I think people should be asked how do you want to spend your time? Do you want control over a significant role in your health?
ie You can spend your time going to the Dr, clinic for tests, and pharmacy to pick up drugs or you can spend the time in your kitchen.
Box based diet (processed food) is crap.
You get what you give.
Invest in your most valuable asset (health) and eat real food (no label).
Science evolves and that’s one reason why advice changes.
Indeed. Personally, I chose kitchen. It's so much more rewarding than giving my money to the pharma industry, clinics etc.
In regards to people's desire for simplicity, I see some simple messaging you all have identified that could resonate. For instance, eat a diversity of plants, eat the rainbow, reduce refined carbohydrates, UPF, and sugar, eat unapologetically deliciously. Personally, the challenge for me was giving up the incredibly addictive and convenient UPF, though I did it o er a 6 month time period and my energy level and moods improved tremendously. And Chris van Tulleken's podcasts and book have certainly helped me understand this experience !
Michael Pollan said this all very clearly and simply over a decade ago: eat food, mostly plants, not too much.
So good for LDL means higher or lower LDL ?
For lower LDL it's very easy now, just eat oreo cookie daily like Nick had demonstrated...
The effects of antibiotics need to be added into these studies. I received a lengthy “chemical IV treatment “ to reduce inflammation prior to an operation, after which I put on32kg over 18months on the same diet and lifestyle. So your gut bugs are an essential part of keeping a healthy weight . I took the weight off by going low carb and eliminating wheat. The hunter gatherers migrating from West Africa shrank in height and brain size when they became farmers and started eating grains, particularly wheat. This is proven through anthropological studies of burial sites.
There are additional conflicts in our heads. Cost is a big thing and what is in food bank food? Can people afford to cook healthily?
Then there are environmental concerns, low food miles contrasting with eat the rainbow. A Mediterranean diet in a northern winter climate. All those plants not grown locally, eg avocados, sweet potatoes, soybeans, citrus, all those plants not grown locally in the winter, eg tomatoes, aubergines, peppers, green beans and peas. So a UK winter vegetable diet is carrot, parsnip, swede, turnip, leeks, brussel sprouts, hardy kales etc. Some stored veg, beetroot, onions, nuts, apples, dried beans and peas, some tinned or frozen veg and fruit.
Then there is the conflict between diversity and living as a single person. Shop bought veg come in half or kilo sized packs. You eat the same veg each day or end up throwing old food away.
Not only are people different in the way they respond to food, peoples lives have conflicting pressures.
That makes so much difference,, on what you can afford
When I was in my early 50’s my doctor tried to put me on blood pressure medication, told me I was pre-diabetic, and unfortunately I was wired that way. I said, “I’ll see you in three months.” I bought a Vitamix blender, stopped eating almost all meat, dairy, bread, and junk food. When I went back my doctor said, “whatever you are doing, keep doing it, your numbers are all great.”
Now I do not enjoy my vegetable/fruit smoothies, I look at it as medicine I need to take, I’m a truck driver and need healthy nourishment on the road, smoothies work for me. I also walk my German Shephard at least two miles a day, longer hikes in the forest on weekends. I’m 64 and I feel great. I am looking for other recipes to keep my diet from stagnating, luckily for me I’ve always hated the food my parents liked, German/English lots of red meat, I love ethnic foods, recently found a fantastic Indian restaurant near me that has opened up my palette.
It seems the next big breakthrough will be to identify which diets work best for which people but we are not there yet.
They want you to join the Zoe program where you wear a continuous glucose monitor for several weeks, get your microbiome tested, and a blood lipids tested, etc. Then they help direct you to which diet is best for you. I haven’t done it yet, but have thought about it.
Thanks for all your great advice. I really enjoy watching your videos, they provide a lot of knowledge and are very helpful on a daily basis in choosing food when shopping, etc. Thank you ❤✨
South indian banana leaf meals. Add a bit of protein in it if needed. That's best diet.
We Indians are blessed to live in such tropical areas with enormous diversity in food we eat.
Sprinkle roasted sesame seeds on everything for extra fiber. What is not so nice to say, but is actually very important to many people is that fiber helps you getting less constipation and therefor produce less "gases", makes you feel better and everyone around you as well!
You need to get together with a chef to create the 'ZOE Restaurant' where people can go to actually experience food combinations that are good for their health and delicious.
Can you please make a separate podcast about whole food? Eg. is wholemeal bread whole food, or just the grains themselves? Or another question: is home made peas pudding whole food?
The reason why the mediterranean diet works is to do with the extra virgin olive oil. It is anti inflammatory, increases good cholesterol, decreases bad cholesterol.
Most people are not consuming this oil, instead they are consuming processed food like microwave meals, that contain rapeseed oil UK/canola oil US. This oil is not healthy, it is heated to high temperatures/ chemical solvents used to extract the oil from the plant, damaging it's molecular structure. When you consume it the damaged structures break off and cause inflammation in the body. When there is inflammation, there is cortisol, and then excess insulin release which stores fat. Even low calorie sprays are half olive oil, half rapeseed oil. You are better off just using extra virgin olive oil in a smaller amount instead of adding this inflammatory rapeseed oil to every meal. Extra virgin is important, it means it is cold pressed, undamaged. It means it causes the gut to produce short chain fatty acid that can be used as fuel efficiently without inflammation.
So if you want to lose weight, the first thing you need to do is eliminate any food that has rapeseed oil/canola oil in it, which is basically every processed food. It in most jars of premade sauce, low calorie sprays, cereals, skinny snack bars, check every label if its in there don't eat it. This will leave you with not many options apart from whole foods - fresh meat, fish, veg, fruit, fermented foods, yogurt, nuts. I lost 50lbs/25kg/3.5stone in 4 months switching to these foods and avoiding any oil that is refined. The fats I consume are extra virgin olive oil for medium heat cooking, and ghee for higher heat cooking. As well as fatty fish like salmon, sardines, mackrel, to increase omega 3 balance which reduces inflammation further.
ALL cholesterol is good.
It’s weird hearing you guys kind of slam Keto, when I consider the ZOË diet to be keto!!! I think you guys are a little confused!! But I do love your podcasts! 🎉
"OMG why is this water so muddy?" Gardner cries out as he splashes madly in the pond
This person is still stuck in the '60s, insisting that animal fat is bad. It's time to wake up and reconsider.
I loved the show and the information that I learned.
You didn't mention that some bacterial populations are specialised in processing the fats we eat...have you checked if people who do better on high fat diets are those who have more of those bacteria strains?
I hold 2 bc certifications adult primary care and adult psychiatric mental health. My efforts to obtain these certifications arises out of an inherent bellief that people cannot be trx from shoulder up or shoulders down as has been the practice in US medicine. I worked in the federal system and loved it. Educated clients and their families about diet, lifestyle (exercise/meditation) and so forth. I would really love you all to spend more than one session to talk about food and lifestyle as medicine. By the way I am not nor have I ever been a clinician who DOES NOT practice what I preach. I attend Orange Theory 4 to 6 times per week and eat a healthy diet. I am 68 yrs old; most of my peers majority healthcare providers do not. As a healthcaree system we need to observe and practice what we recommend to those who seek our help.
Wishing for much more on the question "should men and women eat the same diet." Gardner says "yes" in the rapid fire questions but never gets to expand. Our anecdotal experience says that men's and women's bodies process food very differently (e.g. my male partner can eat a diet of mostly carbohydrates and a fair bit of processed food and lose weight, when I eat that way I gain weight).
Apart from gaining weight, the bodily process and impacts are the same.
Friends, let me clarify. I’m also an evolutionary biologist who is quite familiar with human anatomy and physiology. Human female bodies are profoundly different than human male bodies. Human females have hormonal cycles and then go through menopause. Both fertility and its senescence shape our metabolism in specific ways that are different from men’s. Then add the unique physiological challenges of pregnancy and lactation and you have some really BIG differences between the sexes. I hope Dr. Gardner will respond.
In fact, I would say no one should eat the exact same diet as we have different needs and those needs change over time as well.
When I consume mostly carbs through drinking cola I can still lose weight, 36F. So your own experience might be just that and not a difference between sexes.
@@ninahasen4244 There are differences between the bodies, however the principle on diet stay the same: eat a variety of whole foods, plenty of vegetables and fruits and some nuts/ seeds. The basic stuff equal.
The other differences are not just between men and women, but between humans in general. He said that already, there is no one diet that works for everyone. I'm a women and I eat very different from a friend of mine who is as well and we are both eating according to the basics and healthy.
"Nutrition consultant", that's me, the internet and my wife 😂
Trying to obtain up to date nutritional information and advice from the NHS is almost impossible.
17:46 I'm going to disagree with Sara for myself only. Four weeks is not enough time to reflect peak changes on lipids based on diet. In fact, eating the same diet showed continued improvements six to twelve months later. Unless of course the changes were due things other than diet, e.g. exercise, sleep hygiene, etc.
With dysphagia it's very difficult to eat good carbs as they are so hard to swallow. I can't eat brown rice, quinoa or pasta anymore. I can eat porridge, polenta and mashed potatoes but it's higher GI.
I’m here in the UK and I eat wholewheat oats. I also make soups by packing in as many veg as I can and purée them. I do put some potato in to thicken the soup., but you could use sweet potato instead. When eating white carbs such as white bread, pasta and potatoes etc. I learned that you can increase the resistant starch in them by chilling or freezing them, then reheating. The body can’t digest resistant starch, but your good gut bacteria loves it and thrives on it.
Thanks for these tips. I will definitely start making some soups! @@dee2251
It's easy to eat in a 6 to 8 hour window when you eat a natural low carb healthy fat diet. My preference is just red meat, fat and eggs but most would want to include leafy vegetables. At age 65 and ridiculously healthy with low end of normal blood pressure, resting heart rate avg 58, HDL/HBa1C ratio 0.3, no inflammatory markers I will easily run past my 100th birthday and still be enjoying an active lifestyle. Zero fibre is no issue and gut health is perfectly fine. My beef comes from my local regenerative farmer, good for me and good for the environment. Meat from ruminant animals contains all the nutrients an human needs in exactly the right proportions so veg and fruit is then optional. If we choose not to eat meat we need a huge volume of mixed food plus supplements.
fiber stimultes bacteria to make fatty acids that the bodie needs but those fatty acids are saturated fats i heard. so whats difference between these saturated fats and saturated fats from animal sources
If "everything got better on Atkins" "No diet did better than Atkins in anything" (Gardner's words regarding the A to Z diet study), shouldn't that be part of the answer? Aren't you injecting complexity into diet? Why is Gardner ignoring his own data?
convenience and ideology, sadly.
I think it's because it's restrictive and not long term sustainable. And the effects were short term.
Does brown rice have anything else over white rice besides 4g fiber? It feels negligible to me if I'm having a lot of high fiber vegetables with it
Большое спасибо за интервью с профессором Кристофером Гарднером❤
Hello there, really love your podcast, please what is your take on the consumption of meat and fish ? Would organic, grass fed meat be better then the ordinary ones ?
Question: Is there a specific food that can drastically improve your health? I would like to say; Algae. In the forms of spirulina and chlorella. The most nutrient dense food on the planet. Loaded with 18 amino acids, vitamins, minerals and omega 3 fatty acids. This is what fish eat and why fish have omega 3 fatty acids.
Please ZOE get an alternative expert on your team to prevent bias
What specific bias do you see here that concerns you?
The problem is that we live to eat. We demand food be tasty, forget about nutrition! If we would eat to live, most of our health problems vanish.
That’s the problem with the phrase “unapologetically delicious”. It treats the purpose of food as a vehicle for unlimited pleasure, not nutrition.
Thank you very much for this contribution
Low fat yogurt for dieters usually uses non-nutritive sweeteners. No one is dieting on sugared yogurt, my brother in Christ.
With the study of the 600 people doing the low carb and the low fat diet having such a huge swing I cought something being said. The study wasn't controlled I heard him say the participants got the same advice. This means they were left to do what they were advised. Not contrrolled.
A traditional watermelon contains enough seeds for about a hundred people to grow their own watermelon patch. Plants were designed that way, for community nourishment. Apartment complexes and other high rise housing, zone laws, industrialized cities were not made for the design of seeded plants or even healthy animal raising. Politicians, throughout history, developed currency to allow inventors and food scientists to alter the appearance of food, its value and nutrition. So, a seedless watermelon no longer allows a child to wonder how a watermelon is grown, nor does it allow them to experiment in their apartment complex. Bees are now forced to rummage through garbage cans because they have been genetically trained to eat any type of sugar. People are educated to believe that if they want nourishment, they need a job that brings them indoors with artificial lighting, Freon type air and gas heat to buy the altered food and not question how it is made because all that information is already on the back of the package or box. That's not called evolution, it's a "system". It is wiser to go with the design and rely on the Designer, not the "system" which is in defiance of the Designer. My take on the theory of longevity.🍉
It's important to consider, the source of saturated fat, as in:
Did it come from a grassfed, free-range cow or a factory grain force fed cow that lives in a terrible environment?
This potentially effects how your body responds to the meat you eat.
Still, the research shows that less meat is better, but does quality matter?
Please talk about this.
Source for that claim? I hear that a lot from the meat and carnivore advocates, but have never seen any science to verify that opinion.
@@Joseph1NJAnimals that eat grass/ greens have less saturated fat in their meat than those who are eating lots of starchy grains. Chickens who free range on pasture produce eggs with a better lipid profile, higher in omega 3s etc. Their yolks are deeper orange as opposed to pale yellow.
@@redhen689 I think when it comes to the amount of saturated fat in meat, what you said about being grass-fed it's probably true.
@@Joseph1NJ Great question. I don't have the answers but it would be cool if the scientist at Zoe dug into this either way. I did a quick search and there are several papers on it. Here's one: www.ncbi.nlm.nih.gov/pmc/articles/PMC8909876/
@@Joseph1NJ You missed the point entirely.
I have just come back off a cruise and have witnessed the most appalling greed and eating habits. More than half the adults on the ship were clinically obese, some morbidly, barely able to walk. Medic's called to the dining room several times in a week. Large people eating off 3 plates of food at the same time. Eating 3 cakes to start the breakfast. Eating the free pizzas etc.. throughout the day. Drinking alcohol from 10-.00 in the morning. I think you would make a fortune Zoe if you had a representative to help people (who obviously volunteered) for it. The food on the cruise ship was excellent, with lots of healthy choices. (I'm keto with non sugar treats now and then).. Its pure greed IMO. A difficult challenge for you. Perhaps you need a Zoe person who is a physcologist also to figure out the non stop eating.
According to experts in the microbiome in our gut, bacteria can actually communicate with our brain and send signals. People who constantly feel food cravings for pizza and pasta, actually have an overgrowth of harmful bacteria that thrive on sugar. The more these people feed the bad bacteria, the more they grow and worsen the situation. Good beneficial bacteria feed on fiber. However, these obese individuals don’t eat very much fruit and vegetables which have fiber, thereby starving the good bacteria. This creates a constant cycle.
My "dieet": Eggs, eggs, eggs, meat, meat, meat(non-processed, grass-fed), leafy greens, leafy greens, herbs, spices, fruit and water.
me too - at almost 77. Must add salted butter to the list - can't abide the axle grease that passes for "health spread"
@@Pippins666 I forgot dairy as a whole, but that's definitely part of it!
I've commented this before. We need a way for individuals to do individualisation - other than getting lots of tests. What criteria in experience can we use to guide our choices?
It sounds like feeling good, and having energy.
So that's what I want. Some guidelines on how to personalise my diet based on my experience. A way to choose what change to make. Then how long to try it for. Then what criteria to use to judge its success (or not).
Also protein. To get enough, if not red meat, how much fish and fowl is healthy?
This is important for the way it plays into exercise - esp. for strength development in middle age and after (when our muscle starts getting lost).
What do you think of the META EVIDENCE brought forth by doctors Michael Greger and Joel Kahn and others, regarding the vegan diet?
Unapologetically delicious.
It's nice to know that we don't have to eat cardboard to stay healthy because of the wide variety of healthy whole plant based foods out there. But regarding the thought on not eating cardboard because of it's distastefulness, I can think of many other distasteful scenarios. How about open heart surgery, chemotherapy, kidney failure, leg amputations, etc. Maybe eating cardboard for just a little while would be less unapologetically delicious, comparatively speaking. As most of us learned in school, for every action, there is an equal and opposite reaction. How long should changing to a healthy lifestyle help reverse, say, 30 years of an unhealthy lifestyle? Thank goodness that the human body doesn't quite adhere to the equal and opposite reaction formula. Changing one's lifestyle, which includes eating healthfully, will immediately start undoing years of damage, providing that the damage perpetrated was not too severe - 1000 lbs of carrots will not grow back an amputated leg but it will certainly help with reversing our many acquired chronic diseases.
I disagree with the notion of consuming more vegetables and less meat because we all have unique dietary needs. I advocate for a diverse diet that includes a variety of foods. At 64 years old, I am not on any medications and have no health issues, thanks in part to my diet. I consume eggs daily and ensure I receive sufficient protein from meat to maintain my health. My goal is to prevent sarcopenia and maintain my well-being, emphasizing the importance of meeting my body's specific nutritional requirements. Lean meats, poultry, fish, eggs, dairy products, beans, and legumes. It twould be hard to eat just grains, beans and legumes, to get protein.
Wondering why the daily discussions didn’t include the vegan diet?
I imagine because the average vegan diet is probably full of processed crap and deficient in what we need. Before anyone kicks off, I said average vegan diet, there will be some die hard vegans than avoid the processed crap!
Because it is not about what we don't eat
"Vegan" has been shown to have a negative connotation. Also doesn't really provide guidelines on what *to* eat. Potato chips, cereal, and oreos can all be in a vegan diet but it wouldn't be optimal. Using a clearer term like whole food, plant-based (WFPB) offers less opportunity for misinterpretation.
@@jjustinmbirchb Good point, but they didn’t cover the WFPB either.
I wonder if it’s because they would’ve had to give it double thumbs up but accept it’s not easy to follow.
@@davidr1431 oh oops! Sorry I commented before watching the whole video haha
I'm very tempted to watch these types of videos, but I'm not sure how to deal with yours. I really like the purpose and the setting, but I sometimes skip entire sections because it takes too long for me to come across information that is of practical use to me. You need a lot of patience. Please continue with this theme, but for me it could be a bit faster, more condensed and more structured. You have the potential to attract a large audience if you would do a little more with the feedback and people would give their honest opinion and be constructive.
Make a beautiful picture of the rainbow with brightly coloured plants and then go and eat beef, butter, bacon and eggs. Then you will improve your health. Imo 👍
Excited to watch!!
The reason fibre changes the microbiome is it feeds particular strains of bacteria, which then produce acetic acid, which supresses other certain bad strains, acetic acid is just vinegar, why not cut out the middle man and just drink vinegar? you'll get way more acetic acid that way and will alter the microbiome much more rapidly than using fibre, without the bloating associated with high fibre intake.
I do this and it feels so much more comfortable than eating fibre.
Interesting. Where did this idea come from?
Because the microbiome doesn't only, or even mainly, produce acetic acid. Different ones do different things; but they produce short-chain fatty acids that are absorbed by the gut and do important things in the rest of the body. Many of the 'good for you' ones produce B vitamins. And there is much we don't yet know - a 2019 study, for example, found that some reduced resistance to radiotherapy treatment (which could literally save some peoples lives - radiotherapy resistance can, of course, cost you your life it means the cancer treatment fails).
@@KawenaGD Are those short-chain fatty acids used by the body in a similar way that ketones produced on a ketogenic diet are used?
Are those B vitamins not available on an animal based diet free from fibre?
It seems clear there is so much we don’t know. You might even say there is so little we know, and yet the exact people who know how little we know think they know enough to tell is what constitutes a healthy microbiome.
We need studies to show what chemicals are produced by what bacteria from what dietary food source, how those chemicals are necessary for human health and not available from any dietary source, and the mechanics of how the chemicals promote health.
When these studies exist, and not just hypothesis generating epidemiological studies, we will have something approaching evidence regarding the microbiome.
Thanks for your good work. But please limit your videos to 45 minutes. Thank you.
If I live in Canada, is there a way to get the Zoe app?
When traveling overseas, is it advisable to take digestive enzymes to help with limited or different food options?
Digestive enzymes are always advised when eating cooked foods. Cooked foods are dead foods because they are void of enzymes. Constantly eating cooked food depletes our bodies of enzymes. The thought that our bodies continue to spit out enzymes indefinitely is not true. There’s a certain limit of enzymes our bodies will produce in a lifetime just like there’s a limit on how many beats our hearts will produce in a lifetime. This leads to premature aging. The enzymes our bodies produce are mostly metabolic enzymes that repair our body. These enzymes are specialized in various ways such as skin, blood vessels, organs, eyes and so forth. However, when we eat dead foods, all repairs stop and the body has to convert these metabolic enzymes into digestive enzymes.
This process is repeated meal after meal, day after day. The only time the body can repair itself is when we finally shut down for the day and go to sleep.
When you take digestive enzymes with your meal, the body detects the enzymes present in the meal. The food stays in the stomach for about 45-60 minutes (upper part) allowing the enzymes to break down the food during this time. After that time period, the stomach unfolds and the contents drop into the lower portion of the stomach where the body introduces hydrochloric acid and pepsin to break down the food even further.
USDA guidelines say "Unpasteurized milk, cheese and other dairy products [...] "not safe," many states ban sales. EU, UK laws vary. With known probiotics (34 identified) of raw milk, has ZOE looked at this? (Haven't seen all ZOE videos yet.) I eat raw milk cheese in France, knowing that there is a miniscule risk of horrible diseases.
Like following Dr. Christopher.
are tinned tomatoes worse than tomatoes?
This nutrition professor is the new Ancel Keys. .. He is ultimately a spokes person for the food industry giants. Maybe not directly, but ultimately.
Do your research before adhering to any of his advice.
for the food industry giants? so u mean for the meat and dairy industry??? but the most i heard from him was against these food industry giants lol and actually he's completely against processed foods
Centenarians in Sweden have high total cholestrol
And what about Swedes who don't make it to 100 - their cholesterol may be even higher!
@@Jack-tk3ub No that is a generally known fact. The longest living have higher Cholesterol. Not just Sweden. However there are some statistical reasons whey it may not be what it seems. People die a lot from stuff like cancer, that lowers their cholesterol a lot. But the level has nothing to do with why they died, it is an effect.
@@nicholaspostlethwaite9554 Interesting. Thanks for the info