How to eat in 2024: 7 essential strategies | Prof Tim Spector and Dr Sarah Berry

[@elbotho]

TLDW: 1. Food is more than fuel (08:35) 2. Fat is not your enemy (15:46) 3. Eat more Plants (22:51) 4. Reduce ultra-processed foods (31:17) 5. Reduce your blood sugar spikes (41:03) 6. Eat fermented foods (53:43) 7. Stick to an eating window (1:02:04)

[@sarahcronshaw3088]

I started about 6 months ago after following your channel and a couple from the US. I am now cooking everything from scratch, very little sugar to no sugar where possible No seed oil just extra virgin and butter , full fat cheese, Greek yogurt and fermented foods. I’m eating more and off prescribed medication I thought I’d be on for life. The changes that my body is experiencing is incredible - on the inside and out! I did over Christmas have a bleak and enjoyed going out for a couple of really nice meals - choosing carefully. Honestly if I can do it anyone can. Happy new 2024 to all.

[@stevemolinari7877]

Enjoying the debate. As a nutritionist 30+yrs I have opportunity to conduct nutrition education workshops in schools communities colleges _ which includes developing empowerment models. I find myself gradually including your recommendations and hacks . I’ve had my own diversity jar for over 20 years as a key pillar to my food choices. Thank you.

[@abigailmckernwalkingwithpo4582]

Same here. 69 year old on month 9 of no processed food, no sugar, very low carb. Dropped over a stone. Eating LOTS of full fat butter, cheese, eggs, olive oil, fish, avocados. Bad Cholesterol plummeted, blood sugar down. Great energy levels. Always feel full and not remotely missing ice cream, biscuits, cake, chocolate etc. REALLY worth the effort!

[@tiararoxeanne1318]

You might want to check Dr. Steven Gundry's channel. Bear in mind that his teaching about lectin is controversial, but I think he is right. I think other experts are just afraid that people would avoid plant-based diets altogether if they were told that lectin are dangerous. I enjoy his teachings because they are packed with a lot of knowledge, but they are not easy to follow.

[@sarahcronshaw3088]

Thank you , I’ll take a look

[@MarciaWilliams-g1d]

Is semi skimmed milk or not ok for cholesterol control?

[@karenlouisefletcher5719]

I’m a support worker for people with learning disabilities. It breaks my heart that there isn’t more focus on quality food.

[@reaux3921]

It breaks my heart you follow a mentaIIy iII man like blaire white.

[@lindamorrison1505]

I'm a special education teacher and completely agree. We bribe the children with candy and chips. We aren't even allowed to mention diet to parents. The school breakfast and lunches are highly processed. Yesterday, I was in a meeting when an instructional coach suggested letting a child earn McDonalds to try to motivate him. Thankfully, everyone else in the room freaked about that idea.

[@keithpp1]

There was emphasis all the way through on quality

[@jacquelinewhittaker4651]

Five minutes into the program and I've already had my first chuckle....which will maybe also help me to live longer. It was when Tim sucked in his breath and said that 'even at age 40' it wasn't too late to make those changes. Gosh. So old! Happy New Year from a 72 year old.

[@jacquelinewhittaker4651]

In protest, I've stopped the program, at the beginning of Strategy 4. Unless the 3 of you agreed beforehand that Jonathan would ask TIM FIRST and your other second expert would get to jump in and interrupt, if she could, or wait until Jonathan MIGHT get round to asking her opinion....this broadcast is offensive. Jonathan, you are in the chair, so control the debate fairly between your 2 experts. I'd like you also to analyse the stats for the percentage of time which each speaker was given. Shame on you Zoe. Incidentally Sarah looked a better advert for health and energy on January 1st. No tequila slammers????

[@pabloherrera8964]

@@jacquelinewhittaker4651 oh, my God, it's not presidential debate! It's not even debate - those are two experts in sync, from the same company (ZOE), whose expertise is complementary. So often being overly politically correct makes people look for injustice in the most idiotic places. Get off the high horse down to earth, please.

[@CaroAbebe]

@@jacquelinewhittaker4651 It’s not a debate. It’s two experts amicably sharing their knowledge with us, the audience.

[@dorothybutterfield8428]

What I like about Sarah is she is always positive

[@eddiestringer1639]

We’ve noticed shopping in Iceland ! 40 freezers full of burgers pizzas pies chicken nuggets chips waffles croquets meat etc etc then 6 freezers with vegetables

[@janellison5011]

I embarked on an anti-inflammatory diet about 3 years ago to help manage my rheumatoid arthritis. It was gradual and not overly restrictive. The only inflammation biomarker that my rheumatologist was tracking at the time was ESR. When it decreased significantly over an 8 month period, my rheumatologist said he doubted my diet changes contributed. I should note that it was the lowest level ever in the 14 years he had been treating me. Granted, I did also make other lifestyle changes to decrease stress level, but still I was a bit dismayed by his seeming dismissal. In additional, has never discussed nutrition with me. (My being a nurse does help.)

[@yvonne3903]

That's impressive

[@Magnulus76]

Diet can make a big difference. A diet high in processed foods and processed meat tends to contribute to inflammation, whereas a diet higher in fiber and fermented foods should result in lower inflammation.

[@yvonne3903]

Does your rheumatologist now test any other markers? eg rheumatoid antibody, CRP? I'm wondering what your CRP does.

[@janellison5011]

@@yvonne3903 My rheumatologist checked my CRP for the first time when my sed rate decreased again. (My CRP was 0.10.) Unfortunately, I have no comparison, because he chose not or order one before i had made my diet changes. I had inquired about it in the past because he said sed rate commonly rises with age, but is not necessarily indicative of disease process. He said he could "tell by looking" at me that I didn't have systemic inflammation.

[@Seanonyoutube]

Get a new doctor

[@paganqueen1]

I have never enjoyed eating first thing in the morning but always felt I was doing wrong for my health. Since watching your channel I now have "permission" to eat how my body is telling me to. I don't eat anything until 5.30 pm and stop eating at 11.00 pm, sometimes earlier/later but not much. I have one main meal and a snack later on. Maybe some nuts or cheese. I have coeliac disease so I may have some gluten free toasted bread. I also restrict my carb intake and ferment my own food. Cabbage, onion, peppers, etc. Which I keep in the fridge and snack on or have with a meal. I now enjoy my food so much more. I look forward to eating instead of just doing it because it what you are "meant" to do. I have lost a stone in weight over the course of a year. May sound like a long time but I haven't been trying to lose weight. I am also feeling so much better in myself. Never felt so healthy at 58 years old.

[@dickschwanzstein1789]

Well, there is an extensive scientific literature telling you that fasting is good for you, so maybe people always eating when their body tells them to is more of a problem than a good thing. Your body will get hungry whenever it is you tend to eat. Change the time you eat and your body will get hungry at a different time

[@doracsiky]

I agree with all that's been said, but I would still emphasize more on the elimination of added sugar, as part of strategy #5. Thank you ZOE for what you're doing in keeping the hope alive that the war against 'food' and pharma industries can still be won. I associate the two as they are partnering really well: the former makes you sick, the latter provides the 'medicines' for life you need to take to stay 'alive'.....really sad story.

[@stevemolinari7877]

Agreed. Food and Pharma are hand in hand

[@mariajosecrispinalonso5021]

Thank you for all these practical information!! I' m a Spanish doctor who works in the field of diets and have to admit that I'm giving more andmore ZOE advices to my patients ( I also suggest them to see your KZbin channel). You are doing such a great job!!! Thank you very much!!!

[@octavianandron9635]

Cool just stay away from charlatans like spector,lustig, de laur, ekberg, fung and so on. They don t have a clue of how metabolism is working and they are always coming with non sense and shocking statements like it s the hormons, it s the gut, the aliens are making you fat. Stay away. Entienes amigo? Es muy peligroso escuchar a estos ladrones son inutiles que no saben nada de nutrition.

[@juliana8113]

Spanish doctor - medica

[@tumblindaisy]

Zoe, Tim, Sarah, and the Poo Doctor have changed my life. Now, everyone that I know, knows all I talk about is eating well. Every day at work, I open my lunch box, and someone says "so healthy". Thank you so much for FINALLY giving us something that makes sense, something that helps us eat the right thing. This, along with smart intermittent fasting has made a monumental change in my life. Just like you recommend, take it slow. Don't go cold turkey. It took me one whole year to really, fully redefine my diet. It too me that long to incorporate all the things that made it easy too. I make my own yogurt, kefir, saurkraut, sourdough bread, beans, as well as some fun stuff like a sugar free apple jam. And It's easy. Each day I do one or two things that makes it an easy way to eat healthy every day. Thank you thank you thank you.

[@tiararoxeanne1318]

Thank you for sharing your experience🙏🙏🙏. I've tried to make my own fermented foods but could not sustain. You said you need a year. I'd better try again.

[@hazelallen4439]

Now a year on from doing the ZOE testing and program and the only 'diet regime' that i have easily maintained and has been truly life changing. Worth every penny when you see how your beneficial it is to your health and well being. GPs blood tests have confirmed how amazing my improvements have been and wearing a glucose moniter and learning how to control sugar spikes has reduced my HSBA1 results from 38 to 34 in 4 months!

[@Gman-nb9ge]

any other outcomes you can list? I live abroad and cant participate in zoe

[@bridgettesmith4497]

After the two weeks of wearing libre blood glucose monitor have you purchased one to wear all the time?

[@matthewcreelman1347]

Back in early 2018, I made a change to my diet: I cut out ultra-processed foods, I cut out added sugar, I focused on eating more fruits and vegetables, and most importantly I let myself eat as much as I wanted. The results were amazing: I put on 40 pounds, going up to 320 on the scale. I may be an outlier, but I can absolutely eat well over 4,000 calories of real food, mostly plants, every day, or even more. For me, calorie tracking is absolutely necessary to maintain a healthy weight.

[@ericsmith3765]

Seems to be something else going on there.

[@matthewcreelman1347]

@@ericsmith3765 I don't really feel much in the way of satiety. Any form of diet or nutritional plan that relies on satiety to know when to stop eating is unlikely to succeed for me.

[@southerngirl1408]

Did you eat beans and potatoes with your veggies? These foods are more filling and satisfying, so maybe you wouldn’t have to eat so much

[@matthewcreelman1347]

​@@southerngirl1408 Yes to both, but especially potatoes, both because they're delicious and because they're dirt cheap. I can easily eat three or four large baked potatoes in a sitting, especially with butter. Mashed potatoes and fried potatoes also got eaten in large quantities, Beans would be more likely to show up in a slow-cooker chilli.

[@southerngirl1408]

@@matthewcreelman1347 They have medicines to suppress your appetite if you think that’s what you need. You could talk to your doctor about it

[@Ragamuffinblue]

I’d love to hear more from Zoe about osteoporosis . I was diagnosed with severe Osteoporosis -3.9 and have opted for exercise and diet instead of drugs. Diet is so important but I have been advised not to have any alcohol as it takes calcium out of the body. So many conflicting advice. I’d love to hear Zoe’s thoughts and interviews with other specialists on this topic.

[@nicolamoss9039]

They recently did this episode on osteoporosis kzbin.info/www/bejne/qZ_Rn6Skhb1rbrcsi=olvG-X_Jx01SGgp8 - super helpful 👍🏻

[@sbashir9460]

1:10:39 this is where the summary of points comes in!

[@klandry172]

Eat whole food and forget about calories! No processed food and no added sugar. Eat only when you’re hungry and watch your weight drops

[@davidr1431]

I might add, no refined grains or seed oils (both processed but popular) and you probably have it cracked unless you are already metabolically damaged.

[@JWB671]

Counting calories takes 5 mins per day stop being so lazy.

[@klandry172]

@@JWB671 see this is the problem. We blame people that take in the wrong information and don’t lose weight. This has nothing to do with laziness. The thing is there is no science behind calorie counting or calorie restriction. Tell me why your theory has been around for decades but we keep getting fatter. Eat real food and get rid of anything ultra processed or with sugar added or seed oil. 100 calories of bread is not the same as 100 calories of cabbages

[@zabawa444]

eating when you're hungry is kinda hard if you practiced IF and don't really get hungry anymore but you gotta eat to take meds...

[@klandry172]

@@zabawa444 When you practice IF you’ll notice that you’re not hungry all the time. If your meds do not specify that you must take them with food then you don’t have to. We give meds in empty stomach all the time

[@lollyb8808]

I went WFPB 4 yrs ago, but I eat eggs now. I went into remission from a neurological autoimmune disease. Cutting out processed food and eating intuitively put me into remission.

[@Magnulus76]

I'm on a WFPB diet also, still have a bit of excess fat from years ago when I I ate the standard western diet before going Vegan. Counting calories didn't seem to work, but intuitive eating seems to be having results. Counting macros and calories can be misleading, peoples metabolisms can vary wildly. What's scary is that in the US, I'm considered thin with a body fat of 22 percent. Most of my family are obese, as are most people living around me.

[@jackiedynan9356]

Got to love Sarah. She is very lovely and is aware of chocolate and wine. They are both so very clever though 😊

[@alisonburgess345]

Very good - I'd possibly add one more - drink more water. I have and feel better for it. Most people are possibly walking around chronically dehydrated...

[@pabloherrera8964]

not really. Tim in some other video (n The Diary of A CEO) said it's not backed by hard science and marketed by big food company. That we have good enough in-build body system to make us drink. The exception might be very old people.

[@sallyannc3176]

This is wrong - our kidney's work very well to keep the fluid blance right in our bodies and will sugnal to us to drink when we need to. It's actually very bad for us to drink more fluids than we need.

[@clairechapin5325]

Happy new year ZOE! You are a gift to the world🌎. Love the content. I have completely changed my life this year. You have been so helpful. Thanks for the reminder to share. I have a special person who needs it. Keep up the awesome work.

[@stellahuxley632]

Me too . Great reminder 😊

[@jefftivoli2474]

First many thanks for producing all these fantastic educational videos - They are groundbreaking!! I have just finished on the glucose monitor. The reason I wanted to join ZOE was to find out the best diet to follow in my old age. I'm 77 so something to keep me healthy for another five years or so. My problem is that I'm already on a very good Meditteranean diet (very little meat), plus the 30 plants plus, fermented food etc plus 10000 steps a day etc. However I am a TOFI with relatively high visceral fat at 15% (DEXA and MRI scan) All the evidence I can find shows that the best way to get rid of visceral fat is by adopting a paleo diet plus brief high intensity activity not a plant based diet. So it would be good if you could start a discussion/do a video on visceral fat and the best way to get rid of it. Happy to share my journey with the ZOE community.

[@k8eekatt]

Sweden has been doing some interesting studies specifically designed to understand the health needs of the over 60 year old groups. Having some (a reasonable amount) of extra fat is considered protective.

[@dubas1974]

These videos are great for people with time. A lot of these could be condensed to short videos packed with life saving detail. Will you consider in addition to long format podcasts doing bite size videos with info for the masses?

[@lisagamble6503]

Massive thanks to your Zoe team, for all your incredible research and hardwork. It's wonderful to learn what your uncovering. I'm grateful your making a lot of this information freely available. Listening to your podcasts has enabled me to make great changes in my dietary habitats. I've lost 16lbs as a result and kept it off. I haven't even started the exercise program yet. Seriously, considering the Zoe program, if funds will allow.

[@L.A.6482]

We need to teach everyone how to grow food. So many healthy foods can be grown in small spaces and even under lights indoors or even on an apartment patio in pots with a few cheap seeds. I know for a fact how organically clean it is when I eat it and my own greens/ veggies taste so much better.

[@anitachisnell8412]

I’ve been living the carnivore lifestyle for over three years and never felt so healthy and fit. It’s reversed all my health issues like joint pains and serious nerve pain, other things too. I will never change what I’m doing unless I notice anything untoward. So far it’s brilliant!😊

[@45graham45]

Do you need a variety of different meat or is just eating say beef only ok?

[@anitachisnell8412]

@@45graham45 I eat a variety of meat, I do like beef a lot, not into chicken that much. I like liver very few days too. Lots of eggs too.

[@greenknitter]

A diet terrible for the planet, and no fiber or food for your gut microbiome.

[@karenlaurance7794]

Really enjoyed this and think it will help many people. although I M a little surprised about the rather laid back approach to alcohol and sounds like they both drink quite a lot! Personally I find that life without alcohol greatly improves health physically and mentally. Hope they do a session on Alcohol and it’s effects on the body and mind at some point. Thanks for all you do.

[@karlbrunskill1602]

Drinking at night would break the intermittent fasting too, wouldn’t it?

[@paulawilkinson6341]

Oh give them a break 1 night over a year ain’t goin do them harm . Just because you don’t drink don’t judge others . I personally have gave up alcohol more to do with my mental health an age my body can’t handle it anymore .

[@Bladesmobile]

Have signed up for the trial and my test kits are arriving around the 13th Can’t wait Have been a slave to my poor digestion my whole life The nhs have largely failed me

[@MGWLUV]

Any updates? 😊

[@vngelsvnddemons5292]

Zoe is such an amazing resource of knowledge, so glad to have found this channel back in mid-2023. As I get older, turning 33, health is becoming my number 1 priority.

[@gaylefraser5405]

Thank you for this sound advice. Small changes can make a difference. I enjoy Zoe because it does not preach becoming obsessive about food and the approach is to set ourselves up for success.

[@morksensei]

kefir kimchi, kraut, konbucha, and NATTO - the super healthly slimy bean dish (an acquired taste, but once acquired, delish)!

[@BartBVanBockstaele]

Natto happens to be my favourite food I call it the Époisses of the plant world.

[@mgmg3000.]

Interesting info as usual; however, it would be helpful to have links to the science behind the statements. For example, I'm a little confused about the advice around dairy. Dr. Gary Fraser's work shows that dairy is complicated in that cheese and yogurt can be helpful, but milk, due to the protein, not the fat, increases risk of breast and prostate cancer. (There's more to his research on dairy than that, but that is a point his research makes.) Having links to the research behind the advice given would be helpful.

[@Leila-ie3ms]

Over the last 4-5 months I have lost 8 pounds eating like this. I don’t eat sugar and I am no longer hungry all the time. Given that I have been over weight since hitting menopause this is definitely transformative. I find Jamie Oliver 5 ingredient recipe books really helps as it’s simple and not fussy. You have to chose your meals wisely and I do eat some meat but it’s works so well. A cook book from you with small amount of ingredients would be great, including breakfast, lunch and dinner 😊

[@nesigogova2785]

Love so much your podcasts ❤I wish to translate them so people in my country can listen to them as well. Well done guys! Love ZOE

[@PippaBotting]

It’s really refreshing that we are discussing this, how do we educate the youngsters? I trained as a home economics teacher back in the 80’s and package foods were brought in…a bit too late. I think a long way to get back into healthy eating. Maybe Zoe can come up with a weeks recipes, happy to help.

[@pauldagger8302]

The best podcast on KZbin by a mile ✅

[@endar2401]

Well, I'm trying out IF after this video. So far I feel a bit better for more of the day. It has only been a few days so far but look forward to more results.

[@thespiritualistoslo]

I really enjoyed this - as I do all of the videos that Zoe puts out - and I think there is a lot of wisdom here that can help a lot of people. I, however, have been WFPB for nearly 5 years and have found this to be the only healthy system that I have been able to stick to. I have found over years of trial and error that dairy (in particular cheese) triggers my appetite so that I end up over-eating on pretty much everything. I have always thought that it was the concentrated fat/animal fat that was behind this but don't know if there is any science to back it up. I don't have a sweet tooth so sugar has never been an issue for me. Does anyone else experience this?

[@k8eekatt]

Cheese contains many hormones and proteins that manipulate (stimulate) appetite.

[@Phoenix.Sparkles]

I switched from plant based oils to using butter when I cook meat or eggs on the pan, tastes so much better.

[@sbashir9460]

Has anyone here done the Zoe test and used the app? Looking at the four months option as i would like recipe suggestions. However longevity, understanding how to compose meals is my main aim. I have got calories intake pretty much in control but I want to now move into understanding food types particularly processed.

[@colettejackson798]

I did it. The glucose monitor and stool tests results were really interesting and made me do more “trials” over what effects foods had on blood sugar spikes/troughs. The app was great for keeping me on track, making positive suggestions and swaps. And trying to install habits. Am I as good 6 months later as I was when doing the app? No! But I have made some permanent around fewer processed carbs, more pulses and aiming for 30 plants a week. Not so much for weight loss. But for feeling more energised and generally healthier - fewer cravings!

[@manningcorby4940]

excellent upgrades to the video johnathon. more angles, tighter editing and the intro is great. title and concept is bang on 😮 will be a big year for zoe. hopefully so big u can come to aus!!

[@AlexHallatt]

And New Zealand!

[@PlantBasedPrimary]

Whole food plant based changed my life, reversing pre diabetes and so many other health concerns. 🌱✨💚

[@davidr1431]

How long have you been WFPB for? Have you had any problems with it?

[@sharfalor4244]

​@@davidr1431if they haven't yet they soon will. It's better than the standard Western diet but they all become ill approx 5yrs in.

[@OwenP111]

5 years 🤣🤣🤣the people who live the longest and healthiest lives on the planet in the heavily studied 5 blue zones eat predominantly plant based diets - there's no evidence of them getting ill after 5 years!

[@jw4792]

@@sharfalor4244absolutely false lol. Where do you even come off making a claim like that? There are plenty of people well into old age that have been wfpb for a very long time, no issues.

[@sharfalor4244]

@@jw4792 science dear. All who *claim to be WFPB long term eat at least eggs and or fish and lie about it or, are very ill looking. KZbin is full of ex vegans who were getting paid to promote it.

[@peteredwards5896]

Very informative analysis of C pandemic and I appreciate the efforts of the Zoe. As a non-clincal biologist it makes sense through my understanding of ecological principles. Good that we understand more and hope governments do better in future. Was surprised to learn that the gut microbiome is 80% responsible for the immune system and would like to know the feedback process. Always believed in a diverse plant diet. Keep up the research.

[@wranian]

I make my own sourdough bread (using a "live" starter), peanut butter and beer. I also bulk cook and freeze food. My next goal is to make sauerkraut and kefir, and make my own organic wheat starter for wheat bread. I have learned how to do this myself, with some help. I find that the food I make tastes better. A win win.

[@radic888]

Read Dr Greger's books or watch his videos. He has the BEST scientific advice.

[@mitchellnganeko7534]

I really enjoyed listening to this podcast. Thanks.

[@IsoldeBella]

당신의 베이킹은 제가 새로운 요리법을 시도하도록 영감을 줍니다. 감사합니다! 🧁

[@ian4iPad2]

Happy New Year! Education is the new workout. What’s everyone going to do with their extra 10 years? It sounds good until I realise it’ll inevitably happen at the wrong end of life. A pity I couldn’t have had it added on to my 20s! 😂

[@thewoodster8607]

I'm hoping to travel on my motorcycle across Europe and beyond, on and off road in my extra 10 years!! If you're fit, strong and healthy it doesn't matter where the extra time is added 👍

[@antoinettecastle4739]

My bro used to say that the extra however may years from stopping smoking was at the 'ar*e end anyway' but its not if it gives us better quality of life now.

[@lindamorrison1505]

I'm in my late 50s, and what I see is that some of my peers are falling apart, and others are picking up new sports. The extra 10 years of life is easy to quantify, but the quality of life and options for fun for the last 20-30 years of life are less easy to turn into a data point.

[@christelnielandt5117]

Loved this episode HUGE !!! I am a BIG believer in all what you say, it is refreshing and it encourages me to go on. Have booked a class on fermenting foods. I once had this class many years ago, time to refresh and start making my own probiotics. Am very excited to listen to more of your episodes. Happy new year to all of you 🌲🌟💛

[@martak7338]

Thank you for Zoe.Really helpful tool to improve my diet.

[@TheDarren0108]

Been on Zoe for the last 3 weeks . This is a great summary , simple , practical . Jonathan keep asking those questions so many can relate to ensure best practice 👍

[@michele2716]

I would like to clarify what I think is correct... I eat pretty healthy, but sometimes, due to costs etc, I eat, for example, white bread or rice. Or I'll eat cookies for dessert. It seems if I pair refined carbs with fiber/fat (like plants or another grain, peanut butter etc), then there will probably be less of a sugar spike? I wasn't sure if the sugar, in say the bread or other refined carb, gets digested fast, no matter what you pair it with. And there's a bad spike. Or if adding fiber and fat gives more consistent blood sugar changes. Love Zoe, thanks so much for all the great info. It's helping me get back on track for a healthier life!! The info is logical, evidence/science-based, and easy to incorporate. I like the approach of doing what works individually but paying attention and evaluating. It's hard to see how far away from a natural diet we've moved. Relinking our diets closer to what is natural will improve so much, not just health. We need to rethink our lifestyles and the "hidden" costs - socially, environmentally, individually....

[@susanlindsay1071]

Thank you. Happy new year 🎉

[@gerryking4346]

I’ve followed your advice for a few years now. I’ve appreciated that it’s all mostly common sense about cutting out sugars and UPF. So one question please, is this new Zoe product in M & S UPF? Does it include unnecessary and unhelpful sweet flavourings?

[@joelalmon3088]

The colour of your food is generally a great indicator of the quality. Being a diabetic I must reduce not only my sugar intake but also my carb intake. My diet could be described as whole vegetables, "keto" (low carb) baking, and lean meat, often organ meat, esp. liver.

[@duchessofst.andrew7210]

Happy New Year Zoe community 😃🎄❤️🙏🏼🙏🏼🙏🏼

[@AngelaBee_13]

Thanks so much for all that you do, everyone. I feel a food revolution coming at last!

[@sharonpetty2305]

Start with planting pots just a few and grow your own…a pot of lettuce…some berries….plant a couple of fruit trees…..grow some sprout they grow fast and are easy to grow

[@clairechapin5325]

It's really all so complicated yet so simple. Nature is how we were created and it provided ALL we require. Air,water plants, and animals. That's all we really need. Too bad we have nearly destroyed it. We have NOWHERE else to live. We will eventually have nothing left.

[@greentree_]

For kids, I don’t think they should skip breakfast. They should not be fasting for a longer time, they are growing and need all the nutrition they can get in. I think they should eat breakfast, lunch and dinner. No snacks, fun foods for the weekends only.

[@becky-kq2hb]

Whole food vegan was the best thing for me. No added oil or sugar. Down 36 lbs and i never counted calories.

[@BsktImp]

I can assure you without qualification that lots of NHS nutritionists are still advocating the 1980s low calorie, low fat, high "complex carbohydrates" diet.

[@Dwoollam]

To be fair, it’s not a bad place to start. I guarantee that anyone advised to use this diet will likely be eating too much fatty foods. Eating less calories will lead to weight loss, this is proven science.

[@barb4645]

Typical NHS! Always behind the curve

[@Elizra1966]

Almost nobody ever followed this advice, especially not on the population level. As long as low fat will include adequate amounts of essentials fats,..you are OK on this aspect of diet. So, there is more than one mode of eating that can be called healthy.

[@davidr1431]

@@Dwoollam Calorie restricting may lead to short term weight loss, but it may also lead to changes in your base metabolic rate, it may lead to your body de-emphasising other functions like fertility, or muscle mass etc. It may also lead to weight regain as soon as the control is relaxed. Eveyone in the west was advised to eat this type of diet since the 1970's and look where the health of the western world is now. Weight watchers, slimming world and all dietician advice was centred on calorie controlled diets and we are fatter than ever. I am amazed people still think that this is the route to success when it leads to nowhere but failure for most of the people who try it.

[@Mrm1985100]

That's basically the Japanese diet. High carb low fat. It's not bad if it's done right.

[@SecretlyFamousTV]

Thanks it’s great info to start the year. I’m curious to hear your point of view on alcohol as you seem to make it ok and somewhat normalise that you can’t not have it. I’d personally have edited out all those parts of the conversation, there’s a lot of science pointing to how damaging alcohol is on the brain and health in general especially in regards to longevity. I guess I find it weird talking about health and mentioning alcohol in the same paragraph. Just my thoughts. 🙏

[@stevemolinari7877]

I like the 7 top strategies to eat a healthier diet . Be good to add sleep as the 8th and activity as 9th for healthier lifestyle ? 😊

[@oanairani41]

Thank you Rachel . I have a rebounder sitting under my bed, i will get it out and use it today. 2024 here i come😊 But i wanna get a good brand rebounder, so will research the one you recommended.

[@Neema150]

Great program. I'm watching you from Africa, where red palm oil is essential to our cuisine. I would love to know what you think of red palm oil's nutrition, please. For background information, I'm a vegan and have been for around ten years. I will not go back to eating any animal products, as just looking at them is yucky to me. Thank you.

[@People_Scare_Me]

Glad you made a vid for the new update. Cant imagine what would've happened if I kept eating like I was still living in the out dated version

[@margaretjcox]

Thanks for the great advice which I have been following for a while now. I have found that my taste buds seem to be more discerning. The other strategy which I have adopted late in life is to chew each mouthful for longer and the greatest pleasureable experience is to suck a piece of dark chocolate. It melts in the mouth and I don't feel the need for a second piece!

[@jaynepower4330]

Love your podcasts & wish wholeheartedly that you would expand the Zoe program to Australia! Easier said than done I guess but I wish you would hurry up. Re kombucha I have long wondered about the sugar content. Does the fermentation process change / eliminate the harmful sucrose content? Happy New Year & thanks for making your content so freely available.

[@jenniferclifford4669]

And New Zealand!

[@johnyewdall398]

In Korea where Kombucha drinking is common along with eating kimchi, they have the highest levels of colon cancer. you might want to go easy on the kombucha.

[@CitizenTurtleIsland]

And Canada!

[@tikaanipippin]

About fermentation: alcoholic fermentation is important too, not for drinking to excess, but as an alternative to soda, tea, coffee, pasteurized milk, pasteurized fruit juices etc. Before about 100 years ago, easily available uncontaminated water sources could be hard to obtain. Boiling malted grain to form a mash to make ales and beer was one option. "Cider", based on chopped apples and other chopped and bruised fruit - which can be the equivalent of 5-10% sugar solution, fermented in not too sterile conditions to encourage a mixed wild yeast and bacterial ferment, an acetic, lactic and alcoholic ferment like Kombucha, Kefir, Kvass (Russian: mildly 2-3% alcoholic drink made from stale rye bread) and sourdough starters are all full of probiotics, at normal room temperature in loosely stoppered bottles- the result is a dry, tangy, slightly fizzy drink which can also be left to continue to acid ferment to cider vinegar if required. Some of your microbiome likes a little alcohol too!

[@Magnulus76]

Kombucha and kvass don't have nearly that much alcohol typically. Usually 1 percent or less.

[@scottmcleaan]

I love these podcasts so much

[@Robyn-Hood]

How about almond milk and coffee in the morning but don’t eat until 11am? Or does that negate what I want to accomplish?

[@h-man2561]

I like your podcasts. 🏅 I take what I feel will work for me after comparing it to my parents past as an extra step & then will give it a try or use it just for confirmation on what I'm doing is going in the correct direction. Not sure about fasting. My dad just missed 97 & his #1 rule was never go to bed hungry, cooked at 10pm at times & went to bed with a smile even in his 90's. Some MD's & PhD's feel you only need to fast if you have a fatty liver so looking at my dad I agree with that. He also walked & garden for his exercise his whole life & not a weed in his yard or garden beds. Can you say the same? When it came to sleep he was an 8 hr a night guy who was on the same schedule. He didn't count cal's, ate quality foods (beef; eggs) & all his veggies from his garden. As far as me. I have a step tracker for 9 yrs but during covid gained my highest weight ever, 😢 I felt very good too but I needed to correct my diffection. I change what I was doing & started to track my cal's 1st, then macros 2023 & now all nutrients if only to learn what's best. Just comparing label's doesn't work. It's now a game as I keep mostly a balanced diet & keep lowering my carbs one gram at a time by just reducing sugar with an increase of fiber in one product at a time. I'm hitting levels that early last yr I thought were impossible. 👀 We're all different & need to work in a way that's best for us. My results are an (250) average cal deficit that moves up & down at times. I'm losing 1.58 pound plus now for 3 yrs dropping 57 lbs slowly. I have a goal now to hit this summer & than back to my high school 🏈 football weight in the summer of 2025. I was a swimmer swim 🏊‍♂️ too but that weight level is out of reach for now as I don't have plans to swim 10,000 yards a day anytime soon but maybe that might change in 2025.

[@sushmasabnis6454]

Would the fermented food help autoimmune conditions like Rheumatoid arthritis?

[@healthynutritionfithealthy3090]

Great information. Thank you😊❤

[@paulawilkinson6341]

I absolutely love these podcasts Zoe . Am back on keto an IF what foods could help with inflammation in my knees please . Am 50

[@greenwood4020]

if you have already eliminated sugar and carbs then what I found worked for me (gout sufferer) was to have a small piece of fresh turmeric every day. Enough when chopped up to almost make a level teaspoon full plus a pinch of pepper (this helps absorb the active ingredients). Some prefer to take it as a pill. I also found that when eating more than 30 different plants per week helped heaps (Zoe recommend this its in some of their other podcasts)

[@cookiesjourney4621]

I like watching calories so that I know if something is good or bad Calories help understand deeper In side of foods that is hard to see Like a hamburger at a fast food restaurant could be 1000 calories

[@Wellwithlin]

Calories doesn’t say anything about if it’s good or bad.

[@cristinadiez9816]

Thank you very very much for your great job. I enjoy every show of your's. Your are brave and wise. I'm wondering if your are thinking of deliver your Zoe programme to Europe. I'm Spanish and really love you do it.

[@housinauthority5258]

I'm 45 with a 6 pack. I go for a walk 5 times a week, gym 5 times a week. I don't eat gluten, no fast food, no added sugar. I am 12 months into being a vegetarian. Only vices are tea and coffee.

[@christoffernilsen747]

That's not vices tho :p

[@judithwanstall6044]

Coffee is not a vice it is good for you in reasonable quantities.

[@SuperBookdragon]

Tea and coffee both considered good for you based on research

[@sbashir9460]

That sounds very boring tbh

[@TinaR622]

I have been interested in nutrition for many years and find this very informative . I believe in all that you discussed and aim to do more of these things going forward. The old saying you are what you eat seems to be the case.

[@AAB463]

Thx for info on smoothies. I drank one everyday, lots of fruits & greens but always had the feeling it wasn’t really healthful.

[@ericsmith3765]

I enjoy the discussion and it’s cleared some of the smaller nuances up for me but she advocates consuming alcohol? Can’t live without it?

[@venturout]

This is a serious question - I am a Zoe member but not sure of the answer. Beer is a fermented food - more fermented food = less heart disease - therefore drink more beer?

[@SueE17]

I never have breakfast. I often have a huge bowl of muesli with additional seeds ( linseed, chia, pumpkin etc.,) + ground almonds, I eat two bananas a day, the 1st one is the 1st thing I eat, around lunchtime & then I have a huge dinner (veggie) fairly late. And 1:14:21 yes, I like a bit of wine ( if not kombucha) late in the evening + dark chocolate. My only criticism of Tim - ever - was his criticism (in his book) of the 5th time winner of Athlete of the Year 2023 ( in all sports) the one and only G.O.A.T, my 👑 @DjokerNole No1e is my joy in a dark world. Love my food too 😂😊

[@kathynoggles637]

What do you feel about cholesterol levels if they are above the standards. Is it still ok?

[@Elderly-Marian-in-UK]

I lost 4 stone in one year by counting calories. I ate 800 to 1200 cals a day. I mainly kept to 800 but cheat days it was 1200. I'm 72 and lead a sedentary lifestyle. Instead the first 2csyone sitting in the sofa... no exercise. I was too fat to exercise, at 15st.7lb and 5ft short. My bmi was 40. After I lost 2 stone, I did slow walking as exercise. Doing 0.25 mile and building up to 3 mile which took me 4 hours. I ate healthy, all 5 food colour groups and a balance of fat, protein, complex carbs, fruit, veg, legumes, nuts, fish, chicken, seeds and beans. My cheat days were having way too much bread, cheese, butter and nuts, red wine and sherry. My bad cheat days were fish n chips, pizza, and Indian or Chinese takeaways. The cheat weeks I never list weight or I gained. The good weeks I lost a steady 1.25lbs a week, which was 5lbs a month. So I disagree with this podcast saying calorie counting don't work. It does if you eat healthy and cook from scratch using fresh whole foods. Sod these dilly diet shakes and low cal, low fat processed muck. Eating from fresh is time consuming to shop, prepare and cook. It takes me 3 hours a day to prepare my meals. I weigh everything and keep a food diary. My go to meal for good health, but low cal, and have a big size plate with lots of food....is haddock, tomatoes, mushrooms, brussels, cabbage, broccoli, cauliflower and swede mash. I use the tomatos and mushrooms to blend into a sauce to cover the food so its more wet. I add garlic and pepper to the sauce for savour. I steam the fish and veg. No fat!! No oil. No sodium. That meal, big portions, is 200 cals. All low cal ingredients. Filling, nourishing and healthy. It's 4 colour groups. Green, red, white, orange. I can add red cabbage, or purple headed brocoli to get the purple group.

[@AtypicalPaul]

I recommend that people try fermenting their own purple cabbage. I never see purple cabbage to buy.That is already fermented.But it is very tasty.

[@angelika3260-l2p]

Brilliant , so helpful and such great info from Sarah and Tim - but really wish the interviewer would let the scientists speak and not interrupt really helpful info. eg 17 mins Sarah starts to say "....buts what clear.." and we don't hear what she was about to say because the interviewer jumps in :-(

[@hollygsphpr]

In the 80's I drove from Hamburg to Dublin with my kombucha in a jar glued to the dashboard😂.

[@jimparker2646]

How does pasteurization impact the fermented foods?

[@fionaedmonds389]

I am fodmap and cannot eat apples, lots of fruit , legumes or mushrooms! I know I get glucose fluctuation’s, so have to eat complex carbs or protein, I also take sweets with me in case I get caught out!

[@dancegeneration7595]

I agree with most of the Zoe message - EXCEPT the massive plant based push. I think meals based on high quality nutrient dense animal proteins, together with vegetables, fruits, berries (in season) plus eggs and full fat diary, other healthy fats, nuts and seeds represents a Proper Human Diet. I don't agree that as humans we can get all our nutritional needs met by eating mostly plants, grains and legumes. These are traditionally famine foods -and just because we can eat them - doesn't mean we should base our meals on them. I absolutely agree that UPF should have no place in our diets. We need to focus on increasing the quality of our foods as well as supporting regenerative farming - as ruminant animals raised traditionally also support soil health and 'give back' to nature.

[@jenniferclifford4669]

Cheese one of Tims favorite foods is not plant based

[@jefftivoli2474]

Good point - I think this website is excellent, but as you point out there is a massive plant based push by ZOE and I think this is a mistake. I've just finished on the ZOE glucose monitor and what I wanted to find out was - as a healthy 78 year old on an excellent diet with normal glucose spikes etc is it worth changing to a plant based diet or to move to a paleo diet as you describe above. Looking at all the evidence I could find especially the impact of paleo diet on visceral fat - I have decided to go for the paleo diet. I think visceral fat is the number 1 metabolic marker - so for me its a straightforward decision.

[@kellytilley907]

Totally agree 💯

[@OwenP111]

Maybe it's because because red meat and processed meat is officially a carcinogenic classification as prescribed by the World health Organisation. As an expert you can't really recommend eating something that causes cancer in a healthy diet. And you'd have to be a bit mad as a nutritionist to recommend eating chicken with all of the antibiotics and chemicals etc. etc. that go into the production of it that ends up with a product that is often riddled with salmonella, EColi, Campylobacter etc.

[@matthatch5804]

I have been a big fan of Zoe for 2 years, I joined, paid for and did all of the tests; my wife and I became shareholders last year; I promote Zoe and personalised nutrition to my friends and family; make kimchi, kefir, kombucha and take it daily. However we are appalled that Zoe is now promoting SINGLE SHOT PLASTIC bottles of kefir based drink. Apparently a career highlight for Tim Spector. We sincerely hope this is down to a temporary lapse of moral judgement, and assume the Zoe management team are succumbing to shareholder pressure. Very disappointed and hoping this is not a sign of things to come. By the way this is the first time I have ever commented on KZbin, but felt compelled to do so.

[@davidr1431]

You make a good point. When venture capital gets inside research organisations to create profitable products, we should expect a drive to maximise income and profit.

[@angelos1446]

I would love your honest feedback on why ZOE makes a difference to you and others. Having grown up in Greece, all of those principles even if not previously proved by science is known wisdom surrounding what constitutes the Mediterranean diet essentially and the appropriate approach to it. All I hear ZOE doing through their podcasts is just confirming the effects of such a diet, eating everything and listening to your body. I just feel that the world has gone backwards when it comes to basic things following the industrial revolution.

[@davidr1431]

@@angelos1446 My wife is about to start the Zoe protocol. She also already understands what constitutes a healthy mediterranean diet for her and I am interested to see how she fares with this additional input and support.

[@jefftivoli2474]

Just watched Sarah's excerpt on glucose. As someone who has just finished on the ZOE glucose monitor. One of my issues with glucose monitors is that the term normal glucose spike is not clearly defined. In conversation with one of your excellent nutritionists ZOE defines a normal glucose spike as A normal glucose spike according to ZOE is a moderate spike under 7.8 which returns to the optimal level within about an hour. However, if whole grains/fibre is included the glucose level takes 3 to four hours to return to baseline. So a significant spike is over 7.8? The other issue is the word Repeated. What does this mean more than two spikes is repeated. No that is normal but clearly it is best to keep the normal spikes to under 3? So in a healthy person repeated moderate spikes are normal. Yes if it keeps dipping below the baseline that is clearly not good. So since my optimum glucose level during the day is 5.4 a healthy spike is under 7.8 ideally not more than three times a day.

[@dianeweider7914]

Good info. Surprised that no mention of the dangers of the industrial seed oils. To me one of the hardest things to eliminate unless you are cooking at home from scratch

[@harifederer]

They have written articles on this. Latest research just doesn’t back up the notion that seed oils actually do raise levels of chronic inflammation. Obviously you can reduce overall levels of it simply by cutting out processed foods.

[@CaroAbebe]

@@harifederer Exactly. Science doesn’t back the notion of seed oils being bad. It’s just that some oils are particularly healthy.

[@katdwan4345]

Is it ok to add the extra virgin olive oil before cooking vegetables or does heating it counter act the benefits? Thank you

[@PoonamShinde-fy9bn]

Thank you for the information video. I have a question my daughter has illestomy. There is there is no large intestine. So, how does the gut micro bone work when there is no colon. Thank you

[@tommystevenson2921]

really helpful information and I think I'm about to change my habits

[@deeweaver7958]

Very interesting and informative discussion, thank you! Question: I am an ethical vegan so I won't consider eating dairy products. Do you know if vegan cheeses feed the microbiome in the same way that dairy cheeses do?

[@k8eekatt]

I addressed this by fermenting almond flour "cheese" using the brine from living wildbrine brand saurkraut. It's easy to do on the countertop and yields a tangy, spreadable almond "cheese" somewhat the texture of ricotta. Adding truffle oil at the end makes it absolutely luxurious on quinoa or sliced veggies. Let me know if you want the technique.

[@zenorabariella4359]

​@k8eekatt I'm not a vegan, but that sounds delicious and I'd love to hear your technique!

[@k8eekatt]

@@zenorabariella4359 I am lucky to have Wildbrine brand live saurkraut available. Any live saurkraut brine with work. I take one cup of almond flour, and put it in a very clean glass container, add 1/4 cup boiling water, mix to moisten, then 1/4 cup brine, mix well, cover with cotton cloth or paper towel to keep out particles. Stir once or twice a day and give it a sniff. When it smells sour, you can taste it and see if it is the right tanginess level for you. Its also good just fresh mixed and is reminiscent of ricotta. I add a tablespoon or two of truffle oil at the end of fermentation to make it extra delicious. You can add chopped chives or other dried herbs as well. It takes about three days to get tangy in the summer and it may require a warm spot to grow in the winter, kind of like sour dough. Enjoy! (Hopefully with in a week or so. I have never had it spoil but the cook book that I read that used other nut ferments recommended consuming them in a week to 10 days.) This is also lushious with cashew flour!

[@JorgeMenaDev]

someone can share the podcast about the frozen food and cans, please?

[@sonasharma5109]

@20:00,,,are you saying that full fat whole milk and full fat yogurt are not bad for cholesterol? how about butter and cholesterol?