As Tim said… Healthy years, not just an extended life. I heard the phrase once that I now use a lot… People are ‘dying longer’ not living longer. Thank you Zoe and Tim for encouraging Living Longer in a world that encourages dying longer
Well said. I said to a friend of mine in his 70s when gently advising on dietary advice “it’s not about living longer- just living the years you have left, better”
'Dying longer' is why the UK is looking at a Terminally Ill Adults (End of Life) Bill. I'm in the process of seeing elderly parents 'die longer'; A 'living longer' approach would solve so many issues of aging but needs to be worked at for life. To do this people need help and education. The cynic in me suspects that help and education don't make folk rich and powerful so change will be slow.
Summary of 7 tips discussed. Key is consistency and lifestyle change than a fad for January! Remember it's not just what food is good or bad, but instead of what? 1. Reduce ultraprocessed 'food' (UPF). 2. Have an eating window. No need to skip breakfast, but just don't eat after evening meal, get at least 10-12h without calories (water, black tea or coffee fine) 3. Calorie counting alone is ineffective. It certainly shouldn't be ONLY sole thing one does to lose weight but in my view still need to reduce calories to lose weight (combined with these other tips). GLP-1 effectiveness in altering brain appetite centre proves this. 4. Mindful drinking. Not just reducing less alcohol or soft drinks, but also drinking more coffee and tea (black best). Fermented like Kamboucha too. 5. Eat more plants. And you can still eat meat! Aim for 30 different plants a week (including nuts, herbs and spices). Meat eaters better gut flora diversity! 6. Stop worrying about getting enough protein. For the average person, we have enough protein (personally if trying to build muscle and exercising more, need ensure enough protein, ideal seems 1.6g/kg) 7. Have high quality snacks eg nuts, fruits, whole grains. Lower risks, better insulin sensitivity and improve gut flora.
I have MS and my diet absolutely determines my mobility, mood and overall health. I love your program because you have done more to help me than my doctors. What I put in my mouth has never been mentioned unless you count medications they recommended. Since I have made whole foods my medicine it’s night and day. I’m sold.
Thank you! As one of the first ultra processed foods mentioned was chocolate spread, I want to share a quick homemade version: 140 gr. hazelnuts, 2 tbs cocoa powder, 1 tbs extra virgin olive oil, 50 gr. 85% cocoa melted chocolate. Blend and enjoy
I am 78. I have been intermittently fasting for about two years - normally 12 to 14 hours a day. Intermittent fasting has markedly reduced my hunger. My eating is no longer driven by hunger. It is also interesting to me that I can have a high protein meal at 11 am, play several hours of tennis doubles in the afternoon, and not be hungry when I eat from 6-8 pm. Some peer-reviewed studies disagree with my experience. Of course, everyone is different. This does not mean that I eat rationally at each meal, especially after a pint
In case of autoimmune diseases or women for eg. it is not safe to go above 12-13hrs, as it can really stress out the body and harm the adrenals, interfere with the menstrual cycle. So yes, it is healthy, but should be personalized.
I stuck to IF for weeks. It had little effect on my weight unless I also controlled calories. I eat a good diet. And as another comment says, IF can exacerbate chronic inflammation.
If you’re fasting 12-14 hours , why are you only eating in a 2 hour window? Sounds like you’re fasting 22 hours a day, or else you’re eating more than one meal between 6-8 pm
Hi Jonathan, Happy New year to you and Prof Tim And Prof Sarah. I am 63 years old . In August 2024 I had to stop taking Statins after about 9 years. My Doctor diagnosed that Statins was causing me to get very bad muscle crams and headaches. I said to my Doctor I was going to stop eating red meat and see if my Total Cholesterol would come down without Statins. My Total Cholesterol was 5.8 mmol/L. He said I must go see a Dietician. The Dietician worked out a modified Mediterranean Diet plan for me because I already cannot eat milk products, Gluten and preservatives and had to increase my walking durations and exercise. At the end of October 2024 my Total Cholesterol was 4.3 mmol/L. I do not miss red meat, she said I must try ostrich meat which I eat probably once a month. I feel good and also lost weight, not that I was over-weight, my BMI is 22. I am sorry about the long explanation of my situation but The question I have is this: over Christmas I thought I wanted to have a small piece of steak when the family had a barbeque or we call it a braai in South Africa and then I immediately got a very bad headache which lasted for a day and went away (I did not take panado or something). Now I am asking why did I get the bad headache after ate the piece of steak?
I've been on Ozempic for over a year and I'm happy with the weight loss I've achieved so far. This podcast does not mention what I think is the main danger to those using it. Unless you're actively working at maintaining muscle mass, e.g. adding some regular weight training in a gym, you will lose both excess fat and some muscle as you lose weight. Then once you stop taking it your weight may return to, or nearly to, your starting weight but the weight you put back on will be mostly fat. The statistics for how many people do put most/all of the weight back on are very depressing. My guess is most of those who do end up back near the weight they started will have lost some muscle mass - and that is seriously damaging to their health. My advise is do not start taking Ozempic until after you've established a pattern of weight training to maintain muscle mass. I have found that half an hour two or three times a week is enough. That's given me biceps like I've never had before.
There ia a tyranny in food that long ago stole my pleasure in eating. How can I find pleasure in food when there is a potential for trouble at every decision? I have felt heartbroken about this for some time. I have followed the science for many years and it's always changing and even contradicts itself. I'm sure I'm not alone in my experiences...
They all agree upon the same - eat the rainbow, a whole plant based diet, fermented foods, prepare delicious meals at home where you know what you are adding in. Cut out all the nasty sugars, processed oils and -foods. Top it with good quality sleep, movement, hydration and reduce stress, socialize.
Instead of following "science" (there is not much of a real science in the field of nutrition, its rather religion, philosophy, propaganda and economic interests), I try to measure or at least notice my bodily responses to specific foods, to be sensitive to what is happening after I eat this or that. And I think its a good idea to begin with the food groups that are natural for our ethnicity (what our ancestors ate in their environment). I buy and eat only simple foods, nothing that has multiple ingredients is needed. This way I can have control over my individual reactions to it.
I've been listening to this podcast for years and I love it. I wonder if you could make an episode about healthy weight gain? Many topics are about losing weight, which of course is very important. However, I (and probably many others) struggle with gaining and maintaining weight. It's quite difficult for me to maintain a healthy weight with a purely healthy diet and to get some easy calories in, I sometimes rely on high-calorie unhealthy foods, which is unfortunate. It would be amazing if you could address this in a future episode! EDIT: thanks for the tips! I am aware of high-calorie healthy foods and already stick to a healthy (and I would dare say Zoe-approved) diet. It's more that my metabolism works rather fast and that I'm very active, thus burning a lot of calories. It therefore sometimes feels impossible for me to meet my calorie goals, and I wonder whether there might exist some tricks to combat this :) Especially since a lot of higher-calorie foods tend to be more expensive
Baked salmon with the skin on, adding good quality extra virgin olive oil to poached eggs, snacking on walnuts/ macadamia nuts, sourdough toast with mashed avocado and dark chocolate are all good healthy higher calorie options.
Great advice here; thank you. I'm committed to eating more fiber in 2025. And not snacking. I've noticed that on days I only eat breakfast and dinner, and nothing in between, I'm far more alert and in a much better mood than when I eat throughout the day. I think there may definitely be something to the idea of giving the gut a long rest between meals.
Thank you once again for an excellent, very informative program.- So glad to hear I don’t have to be stuffing myself with all the protein everone is carrying on about lately. What a wonderful positive program. Wishing all 3 of you and all your staff behind the scenes a truly wonderful 2025! Kind regards, Liz. South Africa.
You don’t even need a good cook book, just go to UA-cam there’s a wealth of really worthwhile information about healthy diets. The added bonus with UA-cam is there are plenty of videos that show you actually how to cook healthy food. The only caveat is make sure the information is scientifically based.
Tip 2: you might be interested in a talk by Joseph Takahashi on circadian alignment with eating. At the ARDD conference on the ARDD channel. See PubMed paper also. Basically, the message for humans was eat during the daylight hours, and if you do a bit of CR with TRE you see even better results. In the study, the CR mice who ate over 2 hours lived longer than the mice who ate the same amount of food over 12 hours. This suggests, but does not prove, that in humans an 8 eating window combined with mild DR during the day is better than a 10 or 12 hour eating window (all during the day, no night eating)
Humans can't live practically by eating in 2 hour windows Best we can do is aim for 10-12 hours fasting (nothing after dinner and have breakfast as late as possible). I skip breakfast for 16-18h fasting
Finally some sensible conversation about meat. I’ve done the Zoe test . My top foods came back as nuts and beans to eat . I can’t eat nuts due to allergy. And beans I can only eat in small amounts. Tofu and other meat alternatives make me feel sick. I eat well over 30 plants a week. But being peri I definitely do better on non processed meat protein.
Happy new year Zoe team and thank you. I agree with the crunch factor. I really crave crunchiness and used to get it from white crusty bread.. now I am just chopping some carrots, cabbages swedes and onions for a few seconds through a food processor for a nice crunchy salad.. and it takes ages to eat because you have to chew. It's also very filling. I also add this mixture to omelettes for crunch.
I wish I knew who was right about protein. I’ve heard studies show that vegans don’t grow as tall, don’t have the same bone density. Amino acid profiles of vegetable sources appear to be lacking in essential amino acids. And everyone quotes studies to support their view.
You guys should do an episode on how to train yourself to eat more intuitively. This is something I struggle with. I have to track macros because I can’t trust myself to eat right without it. I am also on meds to help with food noise/chatter.
Intuitive eating comes with further learning and experience putting that learning into practice. The easiest shortcut is to minimize foods that undergo "unnecessary" processing, namely packaged and prepared foods. I say "unnecessary" because some basic cooking (sauteing at temps below smoke point, steaming, heating/microwaving, baking, etc.) can enhance some foods and make ingredients more bioavailable or kill pathogens (why we humans learned to cook in the first place), but highly processed/ultra processed foods contribute to excess calories and other potential health risks (chronic ones especially, like diabetes, hypertension, cardiovascular disease etc.) If you eat food that has naturally higher amounts of fiber (and thus are filling as well as being "prebiotic" or probiotic) macronutrient watching will fade as a necessity over months and years if you can stick with it. I still mentally do the tracking sometimes of calories and macros but I don't feel compelled to do it all the time; if most of what I'm eating is raw or lightly cooked plants, the protein, carbohydrates, and fat will be in a "healthy" balance, as long as I keep what I eat relatively varied, as well. It's actually very difficult to put on _excess_ weight when you eat a fiber-rich diet, as water in fruits/vegetables as well as the ability for fiber to absorb water will keep you fairly full before overdoing calories. Consistency is the key. Good luck to you and wish you the best in this new year!
Loved this video, thank you for sharing your knowledge with us! 🙏🏻 Would really appreciate a video on eating and lifestyle recommendations for those suffering of insulin resistance, prediabetes and autoimmune diseases.
I’ve just spent Christmas in hospital with gut inflammation and pain caused by eating too many nuts and seeds (working my way through the Zoe cook book). Now, I’m on steroids, 3 different lots of antibiotics and a low fibre diet. My microbiome has been completely knocked out as a result. Sometimes, less is more, folks! Wishing everyone a happy and healthy new year!🎉
It's interesting that you continue to hold up "the Mediterranean Diet" as the ideal. Very sadly these countries now have supermarkets which sell the same type of UPF as the UK and USA. When we were visiting with my husband's cousins in Pistoia, the older cousins, their grown children, and grandchildren were consuming very little plants, vegetables. Etc, although they are readily available. They had high UPF carbohydrates (white bread, white pasta, and meats, especially sausage, cured meats (pork), and UPF snack foods. ALL the supermarkets, where they regularly shopped, whether in a small town or a city, were full of this. I have loved going to Italy from the UK for over 30 years. Honestly, since changing how I think about food because of ZOE and other nutrition science, I was completely flabbergasted. The fruit and vegetables in Italian supermarkets are spectacular. The quality, variety, attractive displays. But what people are eating is truly shocking. Maybe in some of the more isolated villages, people eat the old fashioned things that they grow and raise themselves. But you're dreaming if you think the Mediterranean countries have escaped the plague of UPF. Profit before health. It's going to take regulation.
I agree completely. I live in the Southwest of France and obesity is becoming a problem. It's amazing what people put in their shopping trolleys, which is reflected in their size. I think Big Food is to blame and regulation is necessary. Also, Zoe's goals are very valid, but I am afraid the people who need the education don't watch these videos. People don't know how to cook basic, healthy meals anymore. Perhaps we should start at schools?
@@IanRushtonMusicthis. It's the same for Blue Zones. It's about learning from long-lived individuals who generally ate less processed foods, meat, and dairy, but ate more plants. It's kind of a misnomer to call it the "Mediterranean Diet" now, but that's the name that stuck. Just takes more education about it for people to get what it's about.
So incredibly interesting. As someone who had, then specialised in treating eating disorders I'd be thrilled to see how this information will alter the care for, and advice given to eating disordered people. The enthusiasm and sheer interest these three inspire makes me wish I was 50 years younger and could make a different career choice! Brilliant
Re dark chocolate my favorite as a long term Zoe fan I learned that my food could contain unhealthy chemicals. So I check and sadly discover the cocoa tree extracts lead and cadmium from soil. This is confirmed by the US FDA in small print because the amount of these heavy metals is small. I believe small amounts of lead or cadmium should never be in my food. So I searched for a source of Cacao lacking lead & cadmium. Your work and podcasts have changed my health. Bravo ❤
I cut out most UPF about 3 years ago & started eating in a 10 hour window. Also started having 30+ plants a week (which was easier than I first thought) but still eat some meat, fish, eggs & dairy. I lost over a stone & kept it off for 2 years but a lot of the weight has crept back on during 2024☹️. Unfortunately I have to say that my overall health didn’t really improve, nor did my mood or energy levels which has been quite disappointing but I wouldn’t go back to eating the way I did before. I’m mid 60’s with some knee & back issues but I don’t take any prescription meds. The food landscape is so confusing with some saying how important fibre is & others saying we just don’t need it & also the question of how much protein we should eat. Sometimes I do wonder if I should give carnivore a shot to see what that might do for my health but I think I’d get very bored!!
Look at the aging population and see what they were brought up on ... meat, dairy, butter, beef dripping, eggs, fruits and veg plus home made bread and cakes. NO supermarket or fast foods. Vegan diet is the MOST unhealthy because you HAVE TO TAKE SUPPLEMENTS in order to survive. Cutting out meat will NOT save the planet.
So little mention is made of a Flexitarian diet. A small amount of meat in a plant based meal changes the flavor profile of the largely vegetarian meal.
I've always eaten when hungry, school many many decades ago we had breakfast, lunch and dinner, break time we had the small bottle of milk, I'd normally have two bottles as some kids weren't keen. We were at school all day, playing in all weather's and even before cold water swimming was a thing at infant school, we shared the outdoor swimming pool made from concrete and certainly not heated with the top school as both the top and bottom school was in the same fields. We'd walk too and from school, secondary school walk again for the majority of my years there, sometimes bike, and athletics for the school and county. I have always been active even in older age, I'm thankful for the two sets of grandparents who were born between 1895 and 1905 taught me a lot about food, storing it before they had fridges and one set were farmers, grandad before and after the first world war, everything from these and a lot of my Uncle's Aunts and first cousins helped me during a long career in hospitality, many have a misconception that chef's eat a lot, for many of us couldn't be further from the truth, and again intermittent fasting I've apparently done this throughout my life without even thinking, it's just something I've done
Lots of great info here- many thanks. I am a snacker and I like nuts but I wondered what else is good for snacking on. I also like fruit a lot. Is that ok? Maybe we could have an episode where you talk about good ways to snack!
Yes, fruit is okay (quite good, actually). Generally anything that's less processed will also be a filling snack (satiating) without inducing weight gain. If it naturally has fiber, it's going to be a decent choice. I like eating and popping my own popcorn (minimal salt and healthy oil or grassfed butter added), high cacao dark chocolate, dried fruit and nut mixes (what I most often snack on at work since it has a good macronutrient ratio to keep me going when I can't sit down for a meal), "baby" carrots or carrot sticks, fresh fruit, yogurt, seaweed sheets (nori), hummus (with tortilla chips or dip veggie sticks into a small bowl of it), and probably a few other things I'm forgetting. Raw nuts and seeds are my regular go-to snack, though, and they are good to have around for adding to oatmeal and other foods. They are quite rich in nutrients as well as being great for staving off hunger. I'd add seeds to your snacking if you only eat nuts. Unsalted sunflower seeds and shelled pumpkin seeds (aka pepitas) are fairly cheap in bulk and store well - or use whichever local alternatives you have available. Chia seeds make delicious puddings, and are rich in omega-3 fatty acids (like flaxseeds). There are a lot of nuts, seeds, and legumes that you can lightly toast or roast and/or add spices/herbs without needing a ton of salt or other ingredients that add unnecessary calories. Also works for corn on the cob (a little lime and sprinkling of chili powder 😋) and many vegetables that are quite tasty after a little time in the oven. I would search around for different ways to roast veggies as snacks for ideas. Different cuisines have their own variations and recipes. Can be very fun to explore different things - I completely agree with your snack episode suggestion!
Fruit is not something I advocate eating on its own as snack. Although it contains nutrients, they’re all high in natural sugar. Depending on the fruit (exotic and stone fruits and grapes are worst) abs in your ability to process sugars, they’ll create spikes and dips. Personally I eat fruit only as dessert at end of meal. Not to demonise snacking, but if you increase the quality protein in your main 2 or 3 meals a day you shouldn’t need to snack. But it’s a process to change -taking time and also recognising why you are snacking.
I have consistent insomnia. I've found the best soporific is to eat something like 1/2 a banana or something starchy I can drift off into blissful sleep. sometimes I IMAGINE eating something I do not ever eat like a toasted cheese sandwich on sourdough bread or prime rib with horseradish and baked potato with a gob of sour cream or cake and cookies. Which is better to eat a bit when I can't sleep or to tough it out?
The only thing I am wondering about is if veggie meat substitutes count as one of the ultra processed foods to be avoided? I eat almost no other processed foods, and even make my own veggie meat and sausages usually my beans and gluten.
Slack language makes my blood boil especially when espoused by highly educated people. There is NO food in the world which reduce your risk of death by 12%. 1.06:37. The risk of death is 100%. Reducing your UPF intake by 50% may well extend your life by a noticeable amount. I hope so, because thanks to Zoe, I have slashed the amount of UPF I eat, and have noticed my weight go down. Once you realise how much UPF there is in your local supermarket it becomes a challenge to find the healthy food, but it can be done.
Sarah mentioned the "when" to snack but did not get into "what" are these healthy snacks. But I can, although no expert. Snack organic raw nuts and fruits. Also you can snack on sea vegetables (Dulse, Nori, etc.) as they are packed with nutrients and you really cannot over snack them. If you are capable, you can also snack raw veggies such as carrots. I sometimes snack a boiled-egg! Not sure if this is best, but confident this is better than digging into a bag of any processed food snack. One other suggestion may be to snack sardines. Lastly, if you "have" to dig into a bag, I would say a small bag of popcorn won't be too bad, although not the best.
I have been following the zoe podcast for years and I love the information I get from it. One thing that I'd note is that BMI is not really a good way to measure health so it would be great if we could find better reference points.
I have to time my eating window around my medication ( my medicines require an empty stomach to fully absorb), which has helped reduce my eating window. I found previous fasting efforts really difficult to stick to, but a smaller eating window is a lot more manageable for me. I'm working on eating healthier and moving more to support my hypothyroidism symptoms. I'm really hoping to see some fat loss and get some energy with the changes I'm making. I can't afford to subscribe the Zoe program but I am very grateful for the information you share here, thank you! Xxx
It would be good to know if on your study, any sufferers of M E were helped in reducing inflammation, improving sleep etc. when health and energy is low & variable so such people find unhealthy quick fixes easy options.
It depends on the temperature and time. It may kill active (living) microbes but the "prebiotic" effect of the fiber and compounds in the fermented cabbage can still make it good for your gut. A lot of storebought fermented products will be pasteurized, anyway. Something that's very active to begin with will have some pressure (lets off when opening the container) on first opening. If it does that, I'd avoid overheating it, but otherwise it might already be a fairly sterile product, anyway, and I'd try and get my active cultures from other products (yogurts, kefir, etc.) and not worry too much about the microbes being alive in the sauerkraut. Eating a range of fermented foods will give you some flexibility here.
Potato crisps are whole thin slices of potato containing a large amount of much needed potassium and some fiber, the vegetable oil they are cooked in could be the problem but are they as bad as they are made out to be? I like them and will continue to eat them occasionally.
They are not that bad on occasion if we are talking plain crisps with just a little oil and salt. A lot of the flavored chips have all sorts of other ingredients that can be more questionable (flavor enhancers preservatives, artificial flavorings, etc.), but plain varieties aren't going to ruin your health as a snack here and there. And if you make them yourself (or make chips/fries, or other fried potato snacks) you can definitely use cold, expeller pressed oils and/or use less oil (air frying) to make healthier version of what you'd buy in a store, plus you can control salt and additives that way.
Yes, dosage is the key, as with many things. The processed food addict who is consuming family-size bags of crisps every day cannot, surely, be compared with the person who eats one small, 25g packet of crisps at the weekend. A little of what you like really is not harmful. Like one or two scoops of your favourite ice cream as a Sunday dessert or a glass of wine now and again. The quest for the perfect can really be unhelpful, pushing people to massive binges due to frustration.
Fantastic effort for early new years day. What dedication! I'm going to have another look for easy simple recipes aligned with 30 plants and small amounts of low carbon footprint meat. I love your work. Thank you.
What you say *meat,* you are saying *protein* really. When you say *protein,* you are saying *amino acids(AA).* Humans need more and more levels of AA as we *age* or if we *exercise* more than the average bear. Tim explains this well at the 58:00 mark.
This really depends on the specific product, but they range from "processed" to "ultra processed". There are more whole ways of getting what those products give you (seaweed, bone broth, bone-in fish like sardines, amino acids from eating protein-rich plants or meat/dairy). For smoothies, I stick with the fruit, a liquid (plant based "milk" or real milk), and maybe an add-in like nut butters or cocoa powder on occasion. They also taste better like that. I get why bodybuilders and elite athletes or people with certain medical conditions need to shove in a lot of extra protein, but it's a bit comical to see so many people way smaller than me always chugging huge flasks of water and protein drinks. Like the Zoe hosts have said, _most_ people don't really need that much protein, and a lot of it will just end up as fat if it's not being utilized.
I’d Love to have the Zoe Daily 30 everyday but you’ve asked me to dump mine (you recalled the product because of contamination) and you haven’t replaced it with anything! Addition - 2 days after posting the above , I have haven’t had a response which means one of two things; Zoe don’t read the comments or, they just don’t care. Which really boils down to both. Shame on you Zoe.
22:55 would be nice if you actually had a reference to this study Sarah refers too or at least say it's not yet published. The only reference given is to a much more restricitve time window by another group and her pubmed or university page lists nothing about such a large study with a 10 hour eating window.
the idea of combining these weight loss drugs with better eating habit sounds great. the cynical part of me thinks however, that a lot of people who are used to eating fast food and drinking diet sodas will carry on doing so. price and availability of good quality food will also be a factor.
very useful re overprocessed food, but a query. Is flour over processed ?( it is certainly fine ground, as wheat seeds would not work for baking.) Alos you suggest several things which you say will lead to weight loss. I neither wish nor need to lose weight. Should I therefore avoid those of your suggestions which lead to weighjt loss?
Yes, flour is process but not ultra processed, similar to butter. Also I think most healthy weight loss tips won't lead to weight loss in a person who is not overweight, the body has ways to compensate and balance, within reason, so I wouldn't worry.
Secondly, whilst I don't currently drink alcohol, it drives me bonkers how difficult it is to find anything to drink that isn't loaded with sugar. Red Wine .5g White Wine 1g on average but all the alternatives are either loaded with sugar or loaded with non-sugar which I hate. I'm happy drinking water but would love a change occasionally, surely a clever scientist can find a non sugary drink to enable non drinkers a bit of variety. Here's hoping.
I did the 16 hour fast for 6 months. It messed me up! I'm now prediabetic despite lots of excerise, low weight, plant based diet. It's not right for everyone. I now try to listen to my body and consider my individual needs and circumstances.
its not necessarily about the time but the quantity and quality of what you ingest, its not a panacea for weight loss. also eating from 8am to 5 pm is intermittent fasting, just like in the good old days.
I am curious about the protein requirements. For people who are training (endurance and or strength) most recommend 1.6-2.2g/kg. The people recommending these levels are using peer reviewed literature.
That's actually the sleep window I'd use, but I work nights so I don't sleep until 4 am and would agree with the above commenter if you are a normal day person.
I was on low carb 2.5 year. Keto Carnivore and intermittent fasting last 7 months. Never felt healthier full of energy then ever before. No ultra processed food at all.
Great, I think eating meat and animal fat is the only way to give up all processed foods. I have lowered my carbs intake a lot, but it is really hard, and will take some time.
I try not to snack but if I do it's usually late in the evenings. Since I rarely have breakfast I'm confused as to whether that counts as it's still within 12 hours of lunch!😅
Calorie counting isn’t everything but to say calorie doesn’t account for anything is just silly. If you over eat on energy in, your body stores that energy, and counter to that, if you are in a calorie deficit then your body uses stored fat as energy. Is there something to be said around the quality of the calories and the effect nutrition deficient food had on appetite, sure, but energy in/out is still a significant consideration. Just say “1. Eat whole foods only 2. Nothing from a packet 3. Majority plants, nuts grains and beans, 4. Drink lots of water 5. Sleep well”.
Comments regarding protein intake does seem to contradict a lot of evidence that suggests 1.6g protein/kg body mass/day. I get there are some concerns about funding bias in some studies, but that doesn't necessarily invalidate their findings - if the methodology is sound, and the study is subject to the usual rigours of peer scrutiny etc. There seems to be a lot of evidence in support of a higher than RDA protein intake and many I've seen promoting higher protein intakes are not only focused on muscle building (body builders, weightlifters etc), but also focused on the particular needs of older individuals - where increased protein intake has been repeatedly shown to help offset the impacts of sarcopenia (muscle loss) and loss of bone density etc.
I think if it's cheat days, unlimited calories or carbs or whatever, then it's typically 1or 2 days a week. But I recall there being a 5 day with no window restriction and 2 days with a tight eating window.
I think Tim has said that they do have the same benefits. Check out the podcast with Tim and James Hoffmann where they talk about coffee in detail, it was very interesting
What is that on Sarah Berry's arm at 49:24? It looks like a device about the size of a large smartphone but it's actually on her arm! It looks like she's taking part in a trial whist co-presenting the show.
Guys, as an ex-drinker, I am very surprised with your attitude to alcohol and hangovers - laughing about it because of New Year. This is meant to give optimum health advice. You seem to just dismiss alcohol and don't touch on the subject. Maybe you are scared of losing subscribers. Laughing about hangovers is completely irresponsible. When talking about drinking, again you say "not just alcohol" then move onto sodas and Starbucks. Wake up guys and give people the hard truth. Alcohol in any quantity is a poison. It kills, it is mentally terrible for you, disrupts sleep, gives you cancer, need I go on??? Please do not come across as if alcohol is OK in any way. So many studies now say that no alcohol is good, not moderate alcohol. I have been a subscriber to your channel since it started and love it, but address the elephant in the room, please!! Please reply to this if you have an opinion. Tim talks about the billions made from processed food which is killing us. What about the billions made from alcohol which is killing us and is totally acceptable?? No mention of this because it may open a can of worms. Be brave and address it.
Yes, alcohol is a carcinogen and can have terrible behavioural consequences in many people. But research omits its benefits. It can help de-stress and aids relaxed conversation among many people. It is pleasurable. Many days it has helped me after stressful work days. Including psychological benefits which can help the body would make research complete. Alcohol is also part of the regular diet in many blue zone regions. Just not binge drinking which is so common in English speaking countries.
Really good point. It’s such a horrible poison. I rarely drink alcohol myself. I don’t feel that I miss out. What I have noticed is how boring drunk people are!
A video broadcast on New Year's Day, when probably the majority of viewers will have had some alcohol the night before could be very alienating if they were to use it to preach about the dangers of alcohol. I think they are well aware of the devastating effects alcohol addiction has on some people. Still, most viewers will just have enjoyed a little extra than usual over Christmas and New Year's and then gone back to moderate consumption the rest of the time.
I have been eating mediterranean for 20 years. Gained a lot of weight and was always hingry and tired. Now that I eat carnivore I finally am loosing weight. Fast. And I have a lot of energy.
Ok so calorie counting is dead, but what are the people that are overweight but not to the point at which its worthwhile to take weightloss meds, supposed to do? I was a healthy weight most of my life until the pandemic and extreme lockdowns in my country hit. I've been struggling ever since. And no, I can't go on Zoe because its not available in my country.
I have a question and it is this. You mentioned meat and I was wondering if in using the word meat are you including fish as it is flesh too but it's not meat per se like beef, poultry, etc. My question is how much fish is proper for a healthy diet. I eat cod liver and I like salmon quite a bit and I have some cod that I have yet to cook cuz I've never really cooked cod before. I don't eat a lot of red meat but I do have it on occasion. Doing my best to be very mindful to not be eating ultra processed foods. There is an app that one can have on their phone called Yuka And you can scan the barcodes on different foods and it will tell you whether it's good or bad or fair. And it'll also tell you why so wonderful app.
Does blending ingredients in e,g, a green smoothie, change the texture sufficiently to reduce its value? i.e. Am I likely to consume more in a smoothie than in a salad?
I have always eaten plenty of veg, cooked proper meals with few UPFs and have reduced meat consumption to minimal. At start of Zoe programme, I tested 98/100 for gut biome. However, recording my diet on Zoe app showed that I struggled to eat more than 50-60g protein per day. Not sure if I risk being defficient in protein, but have found it difficult to eat more than minimum recommended protein without eating too much fat unless I keep some meat in my diet. Nothing said about limiting refined carbs and only passing reference to limiting sugar consumption (under midful drinking)? Surely, sugar is a big issue and a product that almost everyone keeps in the kitchen cupboard.
50-60g may be adequate depending on your age, weight, sex, and other factors. They did a podcast episode on protein intake that goes over this more in detail.
@ Maybe not a problem, but it does belie Tim’s dismissal of the potential by reference to typical American protein intake on a calorie rich UPF diet rich in processed meat. I was likely getting significantly less than 50g/day before starting Zoe recording and needed to up my nut intake considerably to get it to nearer 60g. Higher protein intake is recommended for older people like me.
Seems odd that Jonathan’s recommendation ( the Daily 30+) doesn’t show up when I try to input it in the Zoe app. Even the AI bot is stumped. Surely it would have occurred to someone that Zoe members might want to try it? It’s far too complex to input each ingredient individually.
Question: can you define fasting state? Is there a grey zone? If one has 2 or 3 cups of milky tea but nothing else until 1ish....would the eating window start at the time you had the 1st cup of tea or when you start solid food? Thank you for your answer....I love your work. It s a shame your studies do not incluye Spain. Thank ypu for your work and information dissemination.
What I heard is that the Milk is The Problem, leaving that away would be perfect. You could try to measure The effect of The Milky tea for you using a Glucose Monitor.
When Sarah says not to eat after 9pm, well, that’s easy for me because I go to bed at 9. I assume that maybe she means that you shouldn’t eat right before going to bed, maybe 2 hours before bedtime? I wish they’d be more clear on this.
i wish i could, tried it for two months, couldnt exercise as it made really lightheaded with buzzing ears, had to lie down to regain myself.. bit embarrassing on a tennis court!
I think it would help if you show or describe the benefit curve of eating time windows, for example from 10 to 16 hours. How much better is 10 than 12 or 14 or 16?
Please could you comment upon food prep. Teflon, for instance - fumes from which are toxic to your parrot! Do not keep a parrot in your kitchen. I have woks ( stir-fry - healthy) telflon coated. Frying pans - eggs - healthy but does the coating affect us?
I believe Teflon coatings are now banned in the UK because there is evidence they damage health. In your place I would chuck those woks out and get new ones. You can get them with ceramic linings, e g Green Pan brand.
As Tim said… Healthy years, not just an extended life. I heard the phrase once that I now use a lot… People are ‘dying longer’ not living longer. Thank you Zoe and Tim for encouraging Living Longer in a world that encourages dying longer
Well said. I said to a friend of mine in his 70s when gently advising on dietary advice “it’s not about living longer- just living the years you have left, better”
'Dying longer' is why the UK is looking at a Terminally Ill Adults (End of Life) Bill. I'm in the process of seeing elderly parents 'die longer'; A 'living longer' approach would solve so many issues of aging but needs to be worked at for life. To do this people need help and education. The cynic in me suspects that help and education don't make folk rich and powerful so change will be slow.
Well said
I appreciate how sincere you all are; none of you try to be slick or hip or funny. You just seem like genuine, intelligent, helpful people. Thank you!
Summary of 7 tips discussed. Key is consistency and lifestyle change than a fad for January! Remember it's not just what food is good or bad, but instead of what?
1. Reduce ultraprocessed 'food' (UPF).
2. Have an eating window. No need to skip breakfast, but just don't eat after evening meal, get at least 10-12h without calories (water, black tea or coffee fine)
3. Calorie counting alone is ineffective. It certainly shouldn't be ONLY sole thing one does to lose weight but in my view still need to reduce calories to lose weight (combined with these other tips). GLP-1 effectiveness in altering brain appetite centre proves this.
4. Mindful drinking. Not just reducing less alcohol or soft drinks, but also drinking more coffee and tea (black best). Fermented like Kamboucha too.
5. Eat more plants. And you can still eat meat! Aim for 30 different plants a week (including nuts, herbs and spices). Meat eaters better gut flora diversity!
6. Stop worrying about getting enough protein. For the average person, we have enough protein (personally if trying to build muscle and exercising more, need ensure enough protein, ideal seems 1.6g/kg)
7. Have high quality snacks eg nuts, fruits, whole grains. Lower risks, better insulin sensitivity and improve gut flora.
Thank you for this summary!!!
I’m 85 have been following your eating healthy plan. My blood pressure is normal now and feel great. Thanks so much. Love you guys
I have MS and my diet absolutely determines my mobility, mood and overall health. I love your program because you have done more to help me than my doctors. What I put in my mouth has never been mentioned unless you count medications they recommended. Since I have made whole foods my medicine it’s night and day. I’m sold.
Thank you! As one of the first ultra processed foods mentioned was chocolate spread, I want to share a quick homemade version: 140 gr. hazelnuts, 2 tbs cocoa powder, 1 tbs extra virgin olive oil, 50 gr. 85% cocoa melted chocolate. Blend and enjoy
How much chocolate?
Says 50 gr.@@maisiemay2661
@@maisiemay2661- I see 50g.
2 tbsp cocoa powder and 50 gr. of chocolate
I am 78. I have been intermittently fasting for about two years - normally 12 to 14 hours a day. Intermittent fasting has markedly reduced my hunger. My eating is no longer driven by hunger. It is also interesting to me that I can have a high protein meal at 11 am, play several hours of tennis doubles in the afternoon, and not be hungry when I eat from 6-8 pm. Some peer-reviewed studies disagree with my experience. Of course, everyone is different. This does not mean that I eat rationally at each meal, especially after a pint
In case of autoimmune diseases or women for eg. it is not safe to go above 12-13hrs, as it can really stress out the body and harm the adrenals, interfere with the menstrual cycle. So yes, it is healthy, but should be personalized.
I stuck to IF for weeks. It had little effect on my weight unless I also controlled calories. I eat a good diet. And as another comment says, IF can exacerbate chronic inflammation.
Zoe is based on the individual. IF is working for me now. If my health changes, I will do my best to change.
If you’re fasting 12-14 hours , why are you only eating in a 2 hour window? Sounds like you’re fasting 22 hours a day, or else you’re eating more than one meal between 6-8 pm
Where is evidence that IF causes worse of inflammatory diseases?
Hi Jonathan, Happy New year to you and Prof Tim And Prof Sarah. I am 63 years old . In August 2024 I had to stop taking Statins after about 9 years. My Doctor diagnosed that Statins was causing me to get very bad muscle crams and headaches. I said to my Doctor I was going to stop eating red meat and see if my Total Cholesterol would come down without Statins. My Total Cholesterol was 5.8 mmol/L. He said I must go see a Dietician. The Dietician worked out a modified Mediterranean Diet plan for me because I already cannot eat milk products, Gluten and preservatives and had to increase my walking durations and exercise. At the end of October 2024 my Total Cholesterol was 4.3 mmol/L. I do not miss red meat, she said I must try ostrich meat which I eat probably once a month. I feel good and also lost weight, not that I was over-weight, my BMI is 22. I am sorry about the long explanation of my situation but The question I have is this: over Christmas I thought I wanted to have a small piece of steak when the family had a barbeque or we call it a braai in South Africa and then I immediately got a very bad headache which lasted for a day and went away (I did not take panado or something). Now I am asking why did I get the bad headache after ate the piece of steak?
I've been on Ozempic for over a year and I'm happy with the weight loss I've achieved so far. This podcast does not mention what I think is the main danger to those using it. Unless you're actively working at maintaining muscle mass, e.g. adding some regular weight training in a gym, you will lose both excess fat and some muscle as you lose weight. Then once you stop taking it your weight may return to, or nearly to, your starting weight but the weight you put back on will be mostly fat. The statistics for how many people do put most/all of the weight back on are very depressing. My guess is most of those who do end up back near the weight they started will have lost some muscle mass - and that is seriously damaging to their health.
My advise is do not start taking Ozempic until after you've established a pattern of weight training to maintain muscle mass. I have found that half an hour two or three times a week is enough. That's given me biceps like I've never had before.
This point about loss of mass is highlighted in an article in The Times today by Peta Bee.
@@ElleeSeymour Thanks for that.
There ia a tyranny in food that long ago stole my pleasure in eating. How can I find pleasure in food when there is a potential for trouble at every decision? I have felt heartbroken about this for some time. I have followed the science for many years and it's always changing and even contradicts itself. I'm sure I'm not alone in my experiences...
They all agree upon the same - eat the rainbow, a whole plant based diet, fermented foods, prepare delicious meals at home where you know what you are adding in. Cut out all the nasty sugars, processed oils and -foods. Top it with good quality sleep, movement, hydration and reduce stress, socialize.
There’s tremendous pressure from advertising pulling the power away from us. I believe that a good listen to this episode explains that.
Instead of following "science" (there is not much of a real science in the field of nutrition, its rather religion, philosophy, propaganda and economic interests), I try to measure or at least notice my bodily responses to specific foods, to be sensitive to what is happening after I eat this or that. And I think its a good idea to begin with the food groups that are natural for our ethnicity (what our ancestors ate in their environment). I buy and eat only simple foods, nothing that has multiple ingredients is needed. This way I can have control over my individual reactions to it.
interesting - why do you follow a science yt channel when you prefer religion? @@thriving_mjn
Very well summarised @@monikab3413
You are certainly contributing to making the world a better place! Thank you very much.
5:2 diet is usually 5 days of normal eating and 2 days of restricted intake, not the other way round!
I've been listening to this podcast for years and I love it. I wonder if you could make an episode about healthy weight gain? Many topics are about losing weight, which of course is very important. However, I (and probably many others) struggle with gaining and maintaining weight. It's quite difficult for me to maintain a healthy weight with a purely healthy diet and to get some easy calories in, I sometimes rely on high-calorie unhealthy foods, which is unfortunate. It would be amazing if you could address this in a future episode!
EDIT: thanks for the tips! I am aware of high-calorie healthy foods and already stick to a healthy (and I would dare say Zoe-approved) diet. It's more that my metabolism works rather fast and that I'm very active, thus burning a lot of calories. It therefore sometimes feels impossible for me to meet my calorie goals, and I wonder whether there might exist some tricks to combat this :) Especially since a lot of higher-calorie foods tend to be more expensive
Baked salmon with the skin on, adding good quality extra virgin olive oil to poached eggs, snacking on walnuts/ macadamia nuts, sourdough toast with mashed avocado and dark chocolate are all good healthy higher calorie options.
Eat more protein (1.62g/kg lean weight) Plus (this is key) exercising to build muscle for beat weight gains. Huge factor in longevity too
All good stuff. It was good to see the RI lectures on BBC 4 this year as well.
Great advice here; thank you. I'm committed to eating more fiber in 2025. And not snacking. I've noticed that on days I only eat breakfast and dinner, and nothing in between, I'm far more alert and in a much better mood than when I eat throughout the day. I think there may definitely be something to the idea of giving the gut a long rest between meals.
And less insulin spikes causing fatigue.
I have been a Zoe member for a year and am a big fan of the podcast! This was very helpful.
What a great way to start the year!! Happy New Year Folks
Thank you once again for an excellent, very informative program.- So glad to hear I don’t have to be stuffing myself with all the protein everone is carrying on about lately. What a wonderful positive program. Wishing all 3 of you and all your staff behind the scenes a truly wonderful 2025! Kind regards, Liz. South Africa.
You don’t even need a good cook book, just go to UA-cam there’s a wealth of really worthwhile information about healthy diets. The added bonus with UA-cam is there are plenty of videos that show you actually how to cook healthy food. The only caveat is make sure the information is scientifically based.
Could you share the studies of the dangers of a ketogenic or carnivore diet? Thank you.
Tip 2: you might be interested in a talk by Joseph Takahashi on circadian alignment with eating. At the ARDD conference on the ARDD channel. See PubMed paper also. Basically, the message for humans was eat during the daylight hours, and if you do a bit of CR with TRE you see even better results. In the study, the CR mice who ate over 2 hours lived longer than the mice who ate the same amount of food over 12 hours. This suggests, but does not prove, that in humans an 8 eating window combined with mild DR during the day is better than a 10 or 12 hour eating window (all during the day, no night eating)
Thanks for the name and advice,l will watch it
Please do not use acronyms, ARDD, CR, TRE🤷♀️
@@madoladiExactly!
I have no idea what those acronyms mean. My guess is TRE, time restricted eating, but maybe not. What the others are, not a scooby.
Humans can't live practically by eating in 2 hour windows
Best we can do is aim for 10-12 hours fasting (nothing after dinner and have breakfast as late as possible). I skip breakfast for 16-18h fasting
Thanks for all you do! I have been trying to feed my microbiome 30 different plants a day. I don't always make it, but it is a wonderful goal.
Finally some sensible conversation about meat. I’ve done the Zoe test . My top foods came back as nuts and beans to eat . I can’t eat nuts due to allergy. And beans I can only eat in small amounts. Tofu and other meat alternatives make me feel sick. I eat well over 30 plants a week. But being peri I definitely do better on non processed meat protein.
Happy new year Zoe team and thank you. I agree with the crunch factor. I really crave crunchiness and used to get it from white crusty bread.. now I am just chopping some carrots, cabbages swedes and onions for a few seconds through a food processor for a nice crunchy salad.. and it takes ages to eat because you have to chew. It's also very filling. I also add this mixture to omelettes for crunch.
I wish I knew who was right about protein. I’ve heard studies show that vegans don’t grow as tall, don’t have the same bone density. Amino acid profiles of vegetable sources appear to be lacking in essential amino acids. And everyone quotes studies to support their view.
You guys should do an episode on how to train yourself to eat more intuitively. This is something I struggle with. I have to track macros because I can’t trust myself to eat right without it. I am also on meds to help with food noise/chatter.
Intuitive eating comes with further learning and experience putting that learning into practice. The easiest shortcut is to minimize foods that undergo "unnecessary" processing, namely packaged and prepared foods.
I say "unnecessary" because some basic cooking (sauteing at temps below smoke point, steaming, heating/microwaving, baking, etc.) can enhance some foods and make ingredients more bioavailable or kill pathogens (why we humans learned to cook in the first place), but highly processed/ultra processed foods contribute to excess calories and other potential health risks (chronic ones especially, like diabetes, hypertension, cardiovascular disease etc.)
If you eat food that has naturally higher amounts of fiber (and thus are filling as well as being "prebiotic" or probiotic) macronutrient watching will fade as a necessity over months and years if you can stick with it.
I still mentally do the tracking sometimes of calories and macros but I don't feel compelled to do it all the time; if most of what I'm eating is raw or lightly cooked plants, the protein, carbohydrates, and fat will be in a "healthy" balance, as long as I keep what I eat relatively varied, as well.
It's actually very difficult to put on _excess_ weight when you eat a fiber-rich diet, as water in fruits/vegetables as well as the ability for fiber to absorb water will keep you fairly full before overdoing calories.
Consistency is the key. Good luck to you and wish you the best in this new year!
@ Thank you for the advice! I appreciate it! 😊
Loved this video, thank you for sharing your knowledge with us! 🙏🏻 Would really appreciate a video on eating and lifestyle recommendations for those suffering of insulin resistance, prediabetes and autoimmune diseases.
I’ve just spent Christmas in hospital with gut inflammation and pain caused by eating too many nuts and seeds (working my way through the Zoe cook book). Now, I’m on steroids, 3 different lots of antibiotics and a low fibre diet. My microbiome has been completely knocked out as a result. Sometimes, less is more, folks! Wishing everyone a happy and healthy new year!🎉
Wow, you must have eaten nothing else but tonnes of nuts and seeds and barely any water.
Yeah something doesn't seem right about that. I'm guessing you have a nut allergy you weren't aware of or something
You have to be wise even when eating healthy. Too much of one thing can cause you issues, even water
Wishing you all a Happy New year thank you Team Zoe for all your valued videos during 2024 i look forward to more in 2025 .
It's interesting that you continue to hold up "the Mediterranean Diet" as the ideal.
Very sadly these countries now have supermarkets which sell the same type of UPF as the UK and USA.
When we were visiting with my husband's cousins in Pistoia, the older cousins, their grown children, and grandchildren were consuming very little plants, vegetables. Etc, although they are readily available. They had high UPF carbohydrates (white bread, white pasta, and meats, especially sausage, cured meats (pork), and UPF snack foods. ALL the supermarkets, where they regularly shopped, whether in a small town or a city, were full of this.
I have loved going to Italy from the UK for over 30 years. Honestly, since changing how I think about food because of ZOE and other nutrition science, I was completely flabbergasted.
The fruit and vegetables in Italian supermarkets are spectacular. The quality, variety, attractive displays. But what people are eating is truly shocking. Maybe in some of the more isolated villages, people eat the old fashioned things that they grow and raise themselves. But you're dreaming if you think the Mediterranean countries have escaped the plague of UPF. Profit before health. It's going to take regulation.
I agree completely. I live in the Southwest of France and obesity is becoming a problem. It's amazing what people put in their shopping trolleys, which is reflected in their size. I think Big Food is to blame and regulation is necessary. Also, Zoe's goals are very valid, but I am afraid the people who need the education don't watch these videos. People don't know how to cook basic, healthy meals anymore. Perhaps we should start at schools?
They will be referring to a traditional Mediterranean diet.
@@IanRushtonMusicthis. It's the same for Blue Zones. It's about learning from long-lived individuals who generally ate less processed foods, meat, and dairy, but ate more plants. It's kind of a misnomer to call it the "Mediterranean Diet" now, but that's the name that stuck. Just takes more education about it for people to get what it's about.
This very useful. I intend to go for more fermented stuff this year. I have been noticing how delicious simple foods are.
So incredibly interesting. As someone who had, then specialised in treating eating disorders I'd be thrilled to see how this information will alter the care for, and advice given to eating disordered people. The enthusiasm and sheer interest these three inspire makes me wish I was 50 years younger and could make a different career choice! Brilliant
I've not been eating until at least 2pm sometimes later for a few months now. And then stoping not later then 8-9pm. It's been good.
Re dark chocolate my favorite as a long term Zoe fan I learned that my food could contain unhealthy chemicals. So I check and sadly discover the cocoa tree extracts lead and cadmium from soil. This is confirmed by the US FDA in small print because the amount of these heavy metals is small. I believe small amounts of lead or cadmium should never be in my food. So I searched for a source of Cacao lacking lead & cadmium. Your work and podcasts have changed my health. Bravo ❤
Did you find any?
Please share what you found.
You can easily Google Cadmium free chocolate for your country
I cut out most UPF about 3 years ago & started eating in a 10 hour window. Also started having 30+ plants a week (which was easier than I first thought) but still eat some meat, fish, eggs & dairy. I lost over a stone & kept it off for 2 years but a lot of the weight has crept back on during 2024☹️. Unfortunately I have to say that my overall health didn’t really improve, nor did my mood or energy levels which has been quite disappointing but I wouldn’t go back to eating the way I did before. I’m mid 60’s with some knee & back issues but I don’t take any prescription meds. The food landscape is so confusing with some saying how important fibre is & others saying we just don’t need it & also the question of how much protein we should eat. Sometimes I do wonder if I should give carnivore a shot to see what that might do for my health but I think I’d get very bored!!
Look at the aging population and see what they were brought up on ... meat, dairy, butter, beef dripping, eggs, fruits and veg plus home made bread and cakes. NO supermarket or fast foods. Vegan diet is the MOST unhealthy because you HAVE TO TAKE SUPPLEMENTS in order to survive. Cutting out meat will NOT save the planet.
So little mention is made of a Flexitarian diet. A small amount of meat in a plant based meal changes the flavor profile of the largely vegetarian meal.
I've always eaten when hungry, school many many decades ago we had breakfast, lunch and dinner, break time we had the small bottle of milk, I'd normally have two bottles as some kids weren't keen. We were at school all day, playing in all weather's and even before cold water swimming was a thing at infant school, we shared the outdoor swimming pool made from concrete and certainly not heated with the top school as both the top and bottom school was in the same fields. We'd walk too and from school, secondary school walk again for the majority of my years there, sometimes bike, and athletics for the school and county. I have always been active even in older age, I'm thankful for the two sets of grandparents who were born between 1895 and 1905 taught me a lot about food, storing it before they had fridges and one set were farmers, grandad before and after the first world war, everything from these and a lot of my Uncle's Aunts and first cousins helped me during a long career in hospitality, many have a misconception that chef's eat a lot, for many of us couldn't be further from the truth, and again intermittent fasting I've apparently done this throughout my life without even thinking, it's just something I've done
As always another brilliant informative episode full of upto date science from the experts you can trust. Happy new year to all at Zoe.
Please add timestamps
Lots of great info here- many thanks. I am a snacker and I like nuts but I wondered what else is good for snacking on. I also like fruit a lot. Is that ok? Maybe we could have an episode where you talk about good ways to snack!
Yes, fruit is okay (quite good, actually). Generally anything that's less processed will also be a filling snack (satiating) without inducing weight gain. If it naturally has fiber, it's going to be a decent choice.
I like eating and popping my own popcorn (minimal salt and healthy oil or grassfed butter added), high cacao dark chocolate, dried fruit and nut mixes (what I most often snack on at work since it has a good macronutrient ratio to keep me going when I can't sit down for a meal), "baby" carrots or carrot sticks, fresh fruit, yogurt, seaweed sheets (nori), hummus (with tortilla chips or dip veggie sticks into a small bowl of it), and probably a few other things I'm forgetting.
Raw nuts and seeds are my regular go-to snack, though, and they are good to have around for adding to oatmeal and other foods. They are quite rich in nutrients as well as being great for staving off hunger.
I'd add seeds to your snacking if you only eat nuts. Unsalted sunflower seeds and shelled pumpkin seeds (aka pepitas) are fairly cheap in bulk and store well - or use whichever local alternatives you have available. Chia seeds make delicious puddings, and are rich in omega-3 fatty acids (like flaxseeds).
There are a lot of nuts, seeds, and legumes that you can lightly toast or roast and/or add spices/herbs without needing a ton of salt or other ingredients that add unnecessary calories. Also works for corn on the cob (a little lime and sprinkling of chili powder 😋) and many vegetables that are quite tasty after a little time in the oven.
I would search around for different ways to roast veggies as snacks for ideas. Different cuisines have their own variations and recipes. Can be very fun to explore different things - I completely agree with your snack episode suggestion!
Fruit is not something I advocate eating on its own as snack. Although it contains nutrients, they’re all high in natural sugar. Depending on the fruit (exotic and stone fruits and grapes are worst) abs in your ability to process sugars, they’ll create spikes and dips.
Personally I eat fruit only as dessert at end of meal.
Not to demonise snacking, but if you increase the quality protein in your main 2 or 3 meals a day you shouldn’t need to snack. But it’s a process to change -taking time and also recognising why you are snacking.
Thank you Tim Johnathan Sarah🎉🎉🎉🎉🎉🎉
I have consistent insomnia. I've found the best soporific is to eat something like 1/2 a banana or something starchy I can drift off into blissful sleep. sometimes I IMAGINE eating something I do not ever eat like a toasted cheese sandwich on sourdough bread or prime rib with horseradish and baked potato with a gob of sour cream or cake and cookies. Which is better to eat a bit when I can't sleep or to tough it out?
Dr Spector is just a goldmine of info, too bad he’s not on every episode
The only thing I am wondering about is if veggie meat substitutes count as one of the ultra processed foods to be avoided? I eat almost no other processed foods, and even make my own veggie meat and sausages usually my beans and gluten.
yes they are quite filled with many chemicals to replicate real food, however making them at home is fine
Sensational! Big fan of Zoe. Cheers from São Paulo, Brazil
Slack language makes my blood boil especially when espoused by highly educated people. There is NO food in the world which reduce your risk of death by 12%. 1.06:37. The risk of death is 100%. Reducing your UPF intake by 50% may well extend your life by a noticeable amount. I hope so, because thanks to Zoe, I have slashed the amount of UPF I eat, and have noticed my weight go down.
Once you realise how much UPF there is in your local supermarket it becomes a challenge to find the healthy food, but it can be done.
Sarah mentioned the "when" to snack but did not get into "what" are these healthy snacks. But I can, although no expert. Snack organic raw nuts and fruits. Also you can snack on sea vegetables (Dulse, Nori, etc.) as they are packed with nutrients and you really cannot over snack them. If you are capable, you can also snack raw veggies such as carrots. I sometimes snack a boiled-egg! Not sure if this is best, but confident this is better than digging into a bag of any processed food snack. One other suggestion may be to snack sardines. Lastly, if you "have" to dig into a bag, I would say a small bag of popcorn won't be too bad, although not the best.
I have been following the zoe podcast for years and I love the information I get from it. One thing that I'd note is that BMI is not really a good way to measure health so it would be great if we could find better reference points.
I have to time my eating window around my medication ( my medicines require an empty stomach to fully absorb), which has helped reduce my eating window. I found previous fasting efforts really difficult to stick to, but a smaller eating window is a lot more manageable for me. I'm working on eating healthier and moving more to support my hypothyroidism symptoms. I'm really hoping to see some fat loss and get some energy with the changes I'm making.
I can't afford to subscribe the Zoe program but I am very grateful for the information you share here, thank you! Xxx
It would be good to know if on your study, any sufferers of M E were helped in reducing inflammation, improving sleep etc. when health and energy is low & variable so such people find unhealthy quick fixes easy options.
Happy New Year to all at Zoe! I’m listening while making my own healthy granola that has 12 different plants in it.
Do the 3 coffees per day have to be caffeinated to have the beneficial effects, or is decaf just as good?
Decaf just as good!
Does heating sauerkraut kill the probiotics? Do I have to eat it cool?
It depends on the temperature and time. It may kill active (living) microbes but the "prebiotic" effect of the fiber and compounds in the fermented cabbage can still make it good for your gut. A lot of storebought fermented products will be pasteurized, anyway. Something that's very active to begin with will have some pressure (lets off when opening the container) on first opening.
If it does that, I'd avoid overheating it, but otherwise it might already be a fairly sterile product, anyway, and I'd try and get my active cultures from other products (yogurts, kefir, etc.) and not worry too much about the microbes being alive in the sauerkraut. Eating a range of fermented foods will give you some flexibility here.
Potato crisps are whole thin slices of potato containing a large amount of much needed potassium and some fiber, the vegetable oil they are cooked in could be the problem but are they as bad as they are made out to be? I like them and will continue to eat them occasionally.
They are not that bad on occasion if we are talking plain crisps with just a little oil and salt. A lot of the flavored chips have all sorts of other ingredients that can be more questionable (flavor enhancers preservatives, artificial flavorings, etc.), but plain varieties aren't going to ruin your health as a snack here and there.
And if you make them yourself (or make chips/fries, or other fried potato snacks) you can definitely use cold, expeller pressed oils and/or use less oil (air frying) to make healthier version of what you'd buy in a store, plus you can control salt and additives that way.
@@zivzulander thanks that makes sense.
Yes, dosage is the key, as with many things. The processed food addict who is consuming family-size bags of crisps every day cannot, surely, be compared with the person who eats one small, 25g packet of crisps at the weekend. A little of what you like really is not harmful. Like one or two scoops of your favourite ice cream as a Sunday dessert or a glass of wine now and again. The quest for the perfect can really be unhelpful, pushing people to massive binges due to frustration.
Johnathan has a wonderful vocal fry... Sounds great...Good vid btw..
Love your work! thanks for all you do. Happy new year!
Fantastic effort for early new years day. What dedication!
I'm going to have another look for easy simple recipes aligned with 30 plants and small amounts of low carbon footprint meat.
I love your work. Thank you.
What you say *meat,* you are saying *protein* really. When you say *protein,* you are saying *amino acids(AA).* Humans need more and more levels of AA as we *age* or if we *exercise* more than the average bear. Tim explains this well at the 58:00 mark.
Happy New Year . Are Powders like Spirulina , Collagen , and Protein powders UPF`s my wife uses them in Smoothies .
Smoothies break up the fiber I your food ( like Dr Tim said if your food does not resemble what it is don't eat it)
This really depends on the specific product, but they range from "processed" to "ultra processed". There are more whole ways of getting what those products give you (seaweed, bone broth, bone-in fish like sardines, amino acids from eating protein-rich plants or meat/dairy).
For smoothies, I stick with the fruit, a liquid (plant based "milk" or real milk), and maybe an add-in like nut butters or cocoa powder on occasion. They also taste better like that.
I get why bodybuilders and elite athletes or people with certain medical conditions need to shove in a lot of extra protein, but it's a bit comical to see so many people way smaller than me always chugging huge flasks of water and protein drinks. Like the Zoe hosts have said, _most_ people don't really need that much protein, and a lot of it will just end up as fat if it's not being utilized.
Thank you for this as always late to pick up all the good hints
I’d Love to have the Zoe Daily 30 everyday but you’ve asked me to dump mine (you recalled the product because of contamination) and you haven’t replaced it with anything!
Addition - 2 days after posting the above , I have haven’t had a response which means one of two things; Zoe don’t read the comments or, they just don’t care. Which really boils down to both. Shame on you Zoe.
22:55 would be nice if you actually had a reference to this study Sarah refers too or at least say it's not yet published. The only reference given is to a much more restricitve time window by another group and her pubmed or university page lists nothing about such a large study with a 10 hour eating window.
the idea of combining these weight loss drugs with better eating habit sounds great. the cynical part of me thinks however, that a lot of people who are used to eating fast food and drinking diet sodas will carry on doing so. price and availability of good quality food will also be a factor.
Is instant coffee less good than using ground coffee?
very useful re overprocessed food, but a query. Is flour over processed ?( it is certainly fine ground, as wheat seeds would not work for baking.) Alos you suggest several things which you say will lead to weight loss. I neither wish nor need to lose weight. Should I therefore avoid those of your suggestions which lead to weighjt loss?
Yes, flour is process but not ultra processed, similar to butter. Also I think most healthy weight loss tips won't lead to weight loss in a person who is not overweight, the body has ways to compensate and balance, within reason, so I wouldn't worry.
Secondly, whilst I don't currently drink alcohol, it drives me bonkers how difficult it is to find anything to drink that isn't loaded with sugar. Red Wine .5g White Wine 1g on average but all the alternatives are either loaded with sugar or loaded with non-sugar which I hate. I'm happy drinking water but would love a change occasionally, surely a clever scientist can find a non sugary drink to enable non drinkers a bit of variety. Here's hoping.
Water kefir which you can make yourself. The kefir grains consume the sugar to make the kefir. You can buy it a most health shops.
I did the 16 hour fast for 6 months. It messed me up! I'm now prediabetic despite lots of excerise, low weight, plant based diet. It's not right for everyone. I now try to listen to my body and consider my individual needs and circumstances.
its not necessarily about the time but the quantity and quality of what you ingest, its not a panacea for weight loss. also eating from 8am to 5 pm is intermittent fasting, just like in the good old days.
Could be your diet at fault not the intermittent fasting
I am curious about the protein requirements. For people who are training (endurance and or strength) most recommend 1.6-2.2g/kg. The people recommending these levels are using peer reviewed literature.
can I eat my first meal at 12pm and last meal at 10pm making it 10 hour window?
You can…but you’re not going to get many health benefits. Try not to eat 3 hours before bed.
That's actually the sleep window I'd use, but I work nights so I don't sleep until 4 am and would agree with the above commenter if you are a normal day person.
@@tobyholt4682 If they don't go to bed before 1 am then this is 3 hours before bed!
How can i do Zoe test in Canada?
I was on low carb 2.5 year. Keto Carnivore and intermittent fasting last 7 months. Never felt healthier full of energy then ever before. No ultra processed food at all.
Great, I think eating meat and animal fat is the only way to give up all processed foods. I have lowered my carbs intake a lot, but it is really hard, and will take some time.
The lack of fibre in such diets can't be good for gut flora and risks of colorectal cancer for me. Also may raise cholesterol
@@adasha1417 it’s the best way to get cancer according to science
I try not to snack but if I do it's usually late in the evenings. Since I rarely have breakfast I'm confused as to whether that counts as it's still within 12 hours of lunch!😅
Hi what about those who have ibs, ibd and sibo its hard to do plant based diet what do zoe experts recommend
Got to love his Christmas Album.
Calorie counting isn’t everything but to say calorie doesn’t account for anything is just silly. If you over eat on energy in, your body stores that energy, and counter to that, if you are in a calorie deficit then your body uses stored fat as energy. Is there something to be said around the quality of the calories and the effect nutrition deficient food had on appetite, sure, but energy in/out is still a significant consideration. Just say “1. Eat whole foods only 2. Nothing from a packet 3. Majority plants, nuts grains and beans, 4. Drink lots of water 5. Sleep well”.
Agree about calories. You do need to watch out. Total calories matters.
Comments regarding protein intake does seem to contradict a lot of evidence that suggests 1.6g protein/kg body mass/day. I get there are some concerns about funding bias in some studies, but that doesn't necessarily invalidate their findings - if the methodology is sound, and the study is subject to the usual rigours of peer scrutiny etc. There seems to be a lot of evidence in support of a higher than RDA protein intake and many I've seen promoting higher protein intakes are not only focused on muscle building (body builders, weightlifters etc), but also focused on the particular needs of older individuals - where increased protein intake has been repeatedly shown to help offset the impacts of sarcopenia (muscle loss) and loss of bone density etc.
I thought 5:2 was 2 days restricted eating and 5 ‘normal’ - not the other way round?
So did i
@@susankelly472 so did I
I just checked - it is. You’d think they’d get their facts straight!
I think if it's cheat days, unlimited calories or carbs or whatever, then it's typically 1or 2 days a week. But I recall there being a 5 day with no window restriction and 2 days with a tight eating window.
I think she just got it mixed up. But they could have added a note on the screen effectively to clear this up.
Thank you great discussion.
What about decaf tea and coffee, does that have the same benefits?
I think Tim has said that they do have the same benefits. Check out the podcast with Tim and James Hoffmann where they talk about coffee in detail, it was very interesting
What is that on Sarah Berry's arm at 49:24? It looks like a device about the size of a large smartphone but it's actually on her arm! It looks like she's taking part in a trial whist co-presenting the show.
What is your thought about the MOA of elevated resting heart rate and muscle lost? Thanks!
What I meant was GLP1 agonist
Guys, as an ex-drinker, I am very surprised with your attitude to alcohol and hangovers - laughing about it because of New Year. This is meant to give optimum health advice. You seem to just dismiss alcohol and don't touch on the subject. Maybe you are scared of losing subscribers. Laughing about hangovers is completely irresponsible. When talking about drinking, again you say "not just alcohol" then move onto sodas and Starbucks. Wake up guys and give people the hard truth. Alcohol in any quantity is a poison. It kills, it is mentally terrible for you, disrupts sleep, gives you cancer, need I go on??? Please do not come across as if alcohol is OK in any way. So many studies now say that no alcohol is good, not moderate alcohol. I have been a subscriber to your channel since it started and love it, but address the elephant in the room, please!! Please reply to this if you have an opinion. Tim talks about the billions made from processed food which is killing us. What about the billions made from alcohol which is killing us and is totally acceptable?? No mention of this because it may open a can of worms. Be brave and address it.
Yes, alcohol is a carcinogen and can have terrible behavioural consequences in many people. But research omits its benefits. It can help de-stress and aids relaxed conversation among many people. It is pleasurable. Many days it has helped me after stressful work days. Including psychological benefits which can help the body would make research complete. Alcohol is also part of the regular diet in many blue zone regions. Just not binge drinking which is so common in English speaking countries.
Really good point. It’s such a horrible poison. I rarely drink alcohol myself. I don’t feel that I miss out. What I have noticed is how boring drunk people are!
Are they not allowed to have a sense of humour!
A video broadcast on New Year's Day, when probably the majority of viewers will have had some alcohol the night before could be very alienating if they were to use it to preach about the dangers of alcohol. I think they are well aware of the devastating effects alcohol addiction has on some people. Still, most viewers will just have enjoyed a little extra than usual over Christmas and New Year's and then gone back to moderate consumption the rest of the time.
@@sarahcronshaw3088couldn’t agree more….people are so ready to be outraged…..people need to get a sense of perspective for goodness sake.
I have been eating mediterranean for 20 years. Gained a lot of weight and was always hingry and tired. Now that I eat carnivore I finally am loosing weight. Fast. And I have a lot of energy.
Ok so calorie counting is dead, but what are the people that are overweight but not to the point at which its worthwhile to take weightloss meds, supposed to do? I was a healthy weight most of my life until the pandemic and extreme lockdowns in my country hit. I've been struggling ever since. And no, I can't go on Zoe because its not available in my country.
I have a question and it is this. You mentioned meat and I was wondering if in using the word meat are you including fish as it is flesh too but it's not meat per se like beef, poultry, etc. My question is how much fish is proper for a healthy diet. I eat cod liver and I like salmon quite a bit and I have some cod that I have yet to cook cuz I've never really cooked cod before. I don't eat a lot of red meat but I do have it on occasion. Doing my best to be very mindful to not be eating ultra processed foods. There is an app that one can have on their phone called Yuka And you can scan the barcodes on different foods and it will tell you whether it's good or bad or fair. And it'll also tell you why so wonderful app.
Does blending ingredients in e,g, a green smoothie, change the texture sufficiently to reduce its value? i.e. Am I likely to consume more in a smoothie than in a salad?
Mary Berry…slim and healthy and working…so I’m sticking with her recipes….and no she doesn’t eat cake only as a treat.
Amazing. Incredible. Jonathan has got his flailing arms under control . . . . Almost.😊
I have always eaten plenty of veg, cooked proper meals with few UPFs and have reduced meat consumption to minimal. At start of Zoe programme, I tested 98/100 for gut biome. However, recording my diet on Zoe app showed that I struggled to eat more than 50-60g protein per day. Not sure if I risk being defficient in protein, but have found it difficult to eat more than minimum recommended protein without eating too much fat unless I keep some meat in my diet.
Nothing said about limiting refined carbs and only passing reference to limiting sugar consumption (under midful drinking)? Surely, sugar is a big issue and a product that almost everyone keeps in the kitchen cupboard.
50-60g may be adequate depending on your age, weight, sex, and other factors. They did a podcast episode on protein intake that goes over this more in detail.
@ Maybe not a problem, but it does belie Tim’s dismissal of the potential by reference to typical American protein intake on a calorie rich UPF diet rich in processed meat. I was likely getting significantly less than 50g/day before starting Zoe recording and needed to up my nut intake considerably to get it to nearer 60g. Higher protein intake is recommended for older people like me.
Seems odd that Jonathan’s recommendation ( the Daily 30+) doesn’t show up when I try to input it in the Zoe app. Even the AI bot is stumped. Surely it would have occurred to someone that Zoe members might want to try it? It’s far too complex to input each ingredient individually.
It's all very well saying you should chew your food more and eat grains but I have teeth problems and have dentures
Just don't be afraid to eat much more slowly. I'm shocked at how fast people, especially young people, eat their food.
Question: can you define fasting state? Is there a grey zone? If one has 2 or 3 cups of milky tea but nothing else until 1ish....would the eating window start at the time you had the 1st cup of tea or when you start solid food? Thank you for your answer....I love your work. It s a shame your studies do not incluye Spain. Thank ypu for your work and information dissemination.
What I heard is that the Milk is The Problem, leaving that away would be perfect.
You could try to measure The effect of The Milky tea for you using a Glucose Monitor.
Thank you for your comment
Black tea when fasting
Thanks for the tips. How much protein is enough? I’m 71 and worried about muscle loss as I age and the repercussions.
Where can I find recipes that include veggies?
Internet?.....
Seriously?
On 12,000 different websites? Or through ordering one of the 50,000 different books available on Amazon... for example
When Sarah says not to eat after 9pm, well, that’s easy for me because I go to bed at 9. I assume that maybe she means that you shouldn’t eat right before going to bed, maybe 2 hours before bedtime? I wish they’d be more clear on this.
Really good discussion, would be helpful if the scientists could reference UK stats as well as US.
I eat Ketovore - low carb, and high fat. I'm 70 and never felt better - in mood, in reduced physical aches and pains, and in gut health. Works for me.
i wish i could, tried it for two
months, couldnt exercise as it made really lightheaded with buzzing ears, had to lie down to regain myself.. bit embarrassing on a tennis court!
Electrolytes.
You eat ketovore and for the science the fact that ‘works’ for you is irrelevant
I think it would help if you show or describe the benefit curve of eating time windows, for example from 10 to 16 hours. How much better is 10 than 12 or 14 or 16?
Does crram or some milk in morning coffee break your fast
Please could you comment upon food prep. Teflon, for instance - fumes from which are toxic to your parrot! Do not keep a parrot in your kitchen. I have woks ( stir-fry - healthy) telflon coated. Frying pans - eggs - healthy but does the coating affect us?
I believe Teflon coatings are now banned in the UK because there is evidence they damage health. In your place I would chuck those woks out and get new ones. You can get them with ceramic linings, e g Green Pan brand.
I get your point, but the percentage of the population with parrots in their kitchens must be fairly small!
😂😂😂😅😅@@wackthegood8884