Zoe Nutrition part 4 my results, what they mean, how I feel

I've decided to share my ZOE Nutrition experience as I try to tackle fatigue. This time you join me as I show you my results. I go through what they mean and how I'm feeling now and how it is affecting my health now that I've been eating the Zoe way for a while.
If you fancy trying out Zoe for yourself, here is my affliliate link: joinzoe.mention-me.com/m/ol/i...
@joinZOE on KZbin, and the Zoe Science and Nutrition podcasts are a great place to start to find out more about the science behind the project. @zoe on instagram is a really inspiring place, and where the recipe came from.
Zoe Pancakes
60g oats (whizz in blender to make flour first)
150g cottage cheese
zest of one lemon
handful of blueberries (I substituted with free blackberries)
1 egg
pinch of salt
pinch of baking powder
splash of water or milk (only if needed at stage 3 below)
toppings I added:
50g greek yoghurt
1 tsp of jam (I used rhubarb and ginger)
some blackberries
Method
1. whizz oats in blender to flour
2. add remaining pancake ingredients to the blender, except for the fruit and blend until a smooth
and pourable batter
3. add splash of water or milk if necessary
4. fold through fresh or frozen fruit, keep some aside for toppings
5. heat a frying pan with a little butter or oil
6. pour in a couple of tablespoons of batter per pancake
7. cook for a few minutes on each side and serve with toppings of your choice
0:00 intro
0:31 blackberry pocking
0:56 what Zoe is all about
1:27 cooking pancakes
3:45 the story so far
4:56 pancake flipping
5:46 The Results
6:26 Blood Sugar control
7:35 Blood Fat control
9:02 Gut Microbiome score
11:15 Diet Assessment
14:56 How I feel / health effects
16:21 Breakfast time!
My videos are usually on outdoor swimming and adventures outdoors, and these will be resuming soon.
Thank you for watching, if you would like to help fund the channel: buymeacoffee.com/NxDGgmwCP
Filmed on a GoPro Hero 7 and a GoPro Hero 10, edited on ipad using Lumafusion app.
Come along and join me on my adventures / everydayathleterach
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If you think of a topic you would like to see me tackle, please comment.
Outdoor swimming is a fantastic activity to get involved in, browse my playlists to find out more:
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winter swimming • winter swimming
mental health and wellbeing • mental health and well...
outdoor swimming: • Outdoor Swimming
outdoor swimming safety: • Outdoor Swimming Safety
All Things Changing Robe: • all things changing robe
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all about tow floats • All about tow floats
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See you in the water soon.

[@sgordon8123]

So glad to hear you are feeling better. Fresh food is a cure for MCAS so it makes sense. You were glowing with health at the start of the video so I wasn't surprised to hear that you were feeling better. I don't think my scores will be as good as yours but I am going to find out soon. Its great that despite having good scores the diet nonetheless helped you!

[@cherilb9409]

Thanks for these videos Rachael. They are inspirational. I have just started the programme and feel reassured that I have carried out the first tests ok 👌. I am planning the food challenges and checking out healthy recipes. It was great to hear your results and the way you clear way you explained them. I am a bit confused about fasting times bewteen the food challenge tests when I do them. I will look ut for any future videos of yours and any healthy recipes you use.

[@scottmcleaan]

Really interesting few videos, thanks for doing these!

[@user-hs3hi2nf4v]

Thankyou for putting that out. Got my zoe box but was nervous about procedures. Given me confidence to begin. Best of luck. Lovely to see you looking so dynamic

[@lindase7715]

Fabulous video Rachel. Been thinking about joining Zoe for a while. Thanks for the recipe … pancakes looked delicious. You’re looking great too.

[@sheenabowen4107]

Thank you for all your wonderful information 😊 🙏

[@traveler5094]

I also enjoyed seeing you cook a hot meal outdoors. What a great way to enjoy the outdoors

[@sifoulkes]

Thanks for sharing this. I want to improve on marathon times next year and I know I need to improve my diet properly. Keep looking at Zoe and nobody has really reviwed it the way you have !

[@myrealretirementadventures]

Glad you are having success with Zoe. Having upped my exercise ( I’m now 62) over the last year (see my videos) I have just done the Zoe tests and they have given me a good start on how to eat a better diet for me. Hope to make some videos of my Zoe journey shortly too. Keep telling us how you are doing Rachel.

[@EverydayAthleteRach]

Thanks for watching, I will try and make some more foody ZOE videos :)

[@Thesharkfin1968]

Glad to have found your Zoe videos . I’ve just completed my tests today . Hoping for some general health improvements with this . Glad it’s worked for you .

[@heather6264]

So glad you are feeling a little better Rachel and I do hope your back is similarly improving very soon. Looking forward to some more swimmy videos and on the days when you are feeling less like diving in maybe you could try little interviews? I love hearing about why people start, where their favourite places are and so on. I listen to the Zoe podcast all the time, can’t quite stretch to the analysis myself but the general message of eat more fresh fruit and veg and less UPFs is pretty universal and something we can all learn from.

[@EverydayAthleteRach]

I like the idea of some interviews, I am trying to think how I can achieve that without people being all coy and camera shy. Can't wait to get back in the water, I had a fair few plans in my head for some cool swims this summer, but I'm not sure any of them will come off, let's see.

[@ForestRogers]

Thank you so much for sharing your experience! So glad for your positive experience! And, yes, we want your pancakes.... :)

[@juliesimpson2122]

BEST Zoe review I have seen ... thanks so much Rachael :)

[@EverydayAthleteRach]

Wow, thank you! You're welcome, I hope it was helpful.

[@salbacon5394]

Thanks for the update. You look very well ☺️

[@EverydayAthleteRach]

Thank you! 😊

[@jessieelliott3157]

Hello from Australia. I love listening to the zoe podcasts and am learning heaps. Thanks for talking about your experience. I hope your back heals quickly and your back in the water soon! Take care.

[@EverydayAthleteRach]

Hi Jessie, thanks for joining me. The podcasts are brilliant, so interesting. Hope to be back in the water in the next few weeks. I'm thinking of a swoosh down river to minimise effort!

[@funvideosriddellrye4296]

Hi Rachel, sorry to hear your back has been bothering you but glad to hear the fatigue is improving and you’re beginning to feel really chipper. Very interesting to hear your experience with Zoe, I’ve been aware of them since their inception but not able to actually afford to take part So watching from the sidelines and learning everything I can from their podcasts and research papers. Very interesting to see and hear about someone’s practical experience of using the app. Hopefully you will be back swimming and doing your normal activities before too long. Love blackberries

[@EverydayAthleteRach]

Thanks for the well wishes. I know Zoe is a little expensive, but have you checked out the Zoe Science and Nutrition weekly podcast? It’s brilliant and gives loads of the info that’s in the app and the science behind it all. It’s a great place to start in terms of sorting the wheat from the chaff when it comes to nutritional claims!

[@jennydawson1281]

Morning Rachel, I love that you just went and cooked your breakfast outside always taste better. I’ve made oat pancakes before and that’s made me feel like nipping out and grabbing some blackberries and making my own this morning. Interested to see how the Zoe app is working, I’m tempted, but must admit the cost is a lot at the moment when I already know if I improve my diet I’m sure I would feel a lot better it’s definitely the importance of feeling better as much as loosing weight .

[@EverydayAthleteRach]

Hi Jenny, I do love a breakfast picnic, it just feels like a bit of an adventure. Much more exciting than cooking it at home with no balancing jeopardy. Having to grab adventure in any form at the mo with the back injury. Haha! It is defo worth following Zoe on instagram and listening to their weekly podcasts to get insights and improve your diet. There are plenty of episodes in their back catalogue to get on with. It was a bit of an investment, but I'd tried all sorts to kick long covid and had no luck at all, so it worked out as a sound investment. This is another podcast episode which you might enjoy podcasts.apple.com/gb/podcast/the-diary-of-a-ceo-with-steven-bartlett/id1291423644?i=1000591868099 Diary of a CEO featuring Tim Spectre co-founder of Zoe.

[@user-gz3ud2mu5q]

Thanks for your podcast - I have received my kit and wasn’t sure when to start as I’m off in holiday in a week’s time. So really helpful to see your day. Btw you are looking great - hopefully helping with long covid symptoms.

[@EverydayAthleteRach]

Really helped with long covid symptoms, seemed to have kicked it into touch after about 3 weeks or a month - fantastic!

[@joboyd9367]

Thanks for posting the recipe. Looks great 👍 Long covid is bad enough.. ..then add an injured back. Enough to make anyone p....off. So I'm glad the Zoe programme has done some good and you are starting to feel a bit better. 🙂

[@indiarodgers3739]

It has been great watching your Zoe video's it's test day for me and it's great to see how this experience has impacted you. *touch wood kicking long COVID is no small feat. I have similar symptoms. I had two cookies, not a muffin, it was a lot I struggled and was almost physically ill. It felt like forcing it done me within the 20 mins and that's when I found your vids to distract me through it. All good now. 🙂I am inspired that you took your cooking materials over to the park to make pancakes, it felt like having nature as an extension of your kitchen.

[@EverydayAthleteRach]

Not long until you get your results, I hope you're enjoying the blood sugar testing phase.

[@sceniccitystitcher6799]

Thank you so much. Your pancakes look delicious. I’m doing my ZOE testing tomorrow.

[@EverydayAthleteRach]

Here’s to a chilled out test day and loads of fascinating insights in a few week’s time 😀

[@aphone3328]

Hi Rachael, thanks for sharing your experience of eating the Zoe way. Since ordering my Zoe kit, I have watched your videos which have been really clear and encouraging. I am so pleased you feel better having undertaken the plan. As I type, I have my as yet unopened kit sat waiting to be unboxed as it arrived after much anticipation yesterday. I am full of hope that I too, will feel better, more energised and lose some unwanted poundage on this adventure! Sarah x

[@EverydayAthleteRach]

Good luck with it Sarah, embrace the tiny daily lessons in the app too. I found those invaluable x

[@julieroebuck5751]

Hi Rachel, so glad to hear that the Zoe programme has had such a positive efect on your fatigue. Hope your back is soon better and you're able to get back in the water again. Take care

[@EverydayAthleteRach]

Thank you so much! I’m thrilled to have kicked long Covid but just hoping to start getting back to things in the next few weeks. Let’s just say it’s been a quiet month or so 😕

[@abiwhite9678]

Really glad to hear you're feeling less fatigued, but sorry to hear about the back injury - that lust be frustrating no you've got more energy....hope you recover soon

[@EverydayAthleteRach]

Thanks Abi, hoping to be back at it within a few weeks or so. It’s quite a bore not doing my usual summer exploring in the water.

[@chrisfigiel1150]

Hi Rachel your nutrition results sounds good well done ,wow that breakfast looks amazing with free lovely blackberries,did you just do a batter mix,you could have done with some of our honey on top ,of your breakfast as we have 4 bee hives ,before I go for my swim on a Saturday morning,I have porridge and honey ,it’s a good start ,sorry to hear about your back,hope it gets better soon.great vid as usual.Chris 👍

[@EverydayAthleteRach]

Wow Chris, 4 hives, that must keep you busy. The pancakes would definitely have tasted amazing with fresh honey - maybe make the recipe and tell me how it goes - yum!

[@EileenR11]

Thanks for sharing this. Have just started the Zoe programme and have some time to wait for my results. It's great to see your progress. Thank you for sharing.

[@EverydayAthleteRach]

Hi Eileen, I hope you enjoy the journey!

[@debbiemackay1442]

Really enjoyed watching your pancake video. I’m thinking of subscribing to Zoe and I think you just ticked the decision box for me. Thank you for sharing x

[@EverydayAthleteRach]

Good luck, I hope you enjoy the experience

[@wendybalding4690]

I'm very jealous, wish it was available in Australia. Congratulations you're doing so well!

[@EverydayAthleteRach]

Thank you! I think it’s coming out in Australia shortly? Will you be joining Wendy?

[@gretelstonebridge2323]

Wow! This is excellent for you and great results. I took part in the BigIF and stuck with it ever since. From that I learned about adding and I can tell you, I feel so much better too. Well done!

[@marycharlebois6627]

Hey Rachel, I loved the outdoor adventure to your local park to cook-up those beauty pancakes🥞. I grew up eating blackberries down south, but sadly they don’t grow up here in the north… too cold I think. I am stoked to hear that you’re feeling sparkly on the inside and that your energy levels are returning to normal. Way to kick butt on long covid!! Thanks for sharing all your Zoe results with us, it was very interesting. I think the science of nutrition and diet is fascinating. I hope your back problems will soon be thing of the past. I’m looking forward to some swimmy videos whenever you’re feeling spry and athletic once again. You’re looking good, girl!! Ⓜary💦🏊‍♀

[@EverydayAthleteRach]

Do you get any wild and foragable sweet fruit in PNW Mary? At the moment, every time I take Cookie for a walk I take a container to collect blackberries as ai can't stand the idea of them going to waste. My neighbour has a wild bush at the side of his house so I often go pick some just to throw into my breakfast. I'm pleased you enjoyed hearing about the Zoe results. Have you had a chance to listen to any of the Zoe Science and Nutrition podcasts? If not, I think you'll love them. I hope to get back in the water in a few weeks time.

[@marycharlebois6627]

@@EverydayAthleteRach Rachel, it’s funny timing that you should ask about fruit. Just yesterday we had to pick all our crabapples and apples because we have a bear 🐻 who is raiding our apple trees for a picnic everyday. In doing so he is breaking the branches and wrecking our trees which are quite close to the house. We use our steamer-juicer to steam the apples and then we put-up quart jars of apple juice for the winter. I always think my kitchen window is the perfect bear-viewing spot, but now that the apples are gone I hope he moves onto another fruit buffet some time soon. He already ate all our gooseberries before moving onto the apples. It’s a waste of time trying to grow any fruit here on our property because we just end up feeding the bears. If it weren’t for the 🐻 🐻 we would grow strawberries and raspberries because berries are one of my favourite foods. There is a fruit truck that comes up from the south (orchard and vineyard heaven) and we are able to buy fresh fruit and veg grown in my province from the fruit truck in town once a week. (It’s a good system and they have lots of customers in the north.) Our garden and greenhouse are really coming on strong right now so we don’t need to purchase any veggies which is really helpful for the wallet. Food prices in 🇨🇦 are INSANE!! They have tripped in the last two years. Thanks for asking. Ⓜary🍎🫐🍓

[@EverydayAthleteRach]

@@marycharlebois6627 wowzers you have a pet bear. I get mad at the slugs which raid my courgette plants and anything leafy! Great to hear there’s a service for you to get fresh fruit and veg if you need a top up. Prices in the UK have gone up a lot too. Great that you can grow enough to thrive x

[@sylviaroberts8246]

Hi Rachel, thanks for the interesting video, I've now completed my Zoe tests, got a few days to go with the CGM...... looking forward to getting my results. Feeling better already 👍🏻....hope you are feeling better now. 😍

[@EverydayAthleteRach]

I'm on the mend, thanks for asking Sylvie.

[@robinshaw5904]

Hello Rachel! Returned to see if you had shared any more videos and LO! You have. I just got my Zoe results (as you said so much faster than I had expected). And it is fascinating. My scores NOT as good as yours. LOL. I have one in every category - Bad, Poor, Good, Excellent. But. It's my gut microbiome that scored 'Excellent' which I am glad about. Thank you again again for sharing your Zoe journey. You make it feel less daunting and more fun. Please do share your further discoveries. I am so delighted to hear that the changes the Zoe app is guiding you to make has dispelled your long covid symptoms. So inspiring and motivating.

[@EverydayAthleteRach]

How’s it going living with the app Robin? I hope you’re enjoying the lessons etc and trying out the different recipes. I was never a fan of beans and legumes before but am a total convert now!

[@sallyannmorgan1953]

Thank you so very much😊

[@varbinka]

Thank you for the videos!❤

[@EverydayAthleteRach]

You’re welcome!

[@astridcoxon9431]

Hi Rach - thanks for sharing your experiences of this. Zoe has been on my radar for a few years now (I've been watching emerging evidence & experiences with great interest!) and still feeling undecided - it's a lot of money, and hard to know if it will tell me anything groundbreakingly new. So it's grand to see your experiences of the test process.

[@elizabethfletcher1487]

Astrid, I am not particularly jazzed by the whole ZOE experience, mostly just made me crazy trying to figure out how to deal with the app. HOWEVER, I was very happy with the results. My body clears food in six hrs. That was quite the surprise! Not sure how to use that info, but it must mean something! I knew I had issues with my blood sugar control going into this program but I was very happy to see that my fasting blood sugar being slightly over 100 every day was just a cortisol blip and not diabetes (I HATE doctors and will not go). I was stunned to find that I do not clear fats out of my blood very well and will have to mind my fat intake even better than I have been. The scoring system for my food choices that is based on both of my issues is quite handy. Anyway, I am pleased that I forked over the money for ZOE even if the shortest term I could buy did amount to 1 month income for me. I came into ZOE very well educated on nutrition, so maybe I did not learn so much, but was reassured that I am on the right track. If the latest science on nutrition has not been part of your education, then it may well be worth your money, especially if you are having health issues.

[@fionagray9687]

You're looking well on it. Interesting video. New range of vids, Feeding the everyday athlete'. Bravo!

[@EverydayAthleteRach]

Aw thank you, I'm feeling so much better - pretty much back to normal on the fatigue front. Just amazing!

[@user-nb9yl5vz6e]

I’ve just found you today, Rachel, while researching the Zoe program. I have long covid and all the fatigue that goes with it and, after watching your content, I’ve decided to sign up! I hope you continue to feel the improvements you mention here! Thank you!! 😊

[@EverydayAthleteRach]

Good luck with it. I’d say I felt the difference within about 3 or 4 weeks. I’ve been thrilled at getting my life back!

[@latin105fm]

Sorry to hear your news. I have ME ( chronic fatigue syndrome) very similar to long covid. Has the cope helped you too?

[@ashleytobiaspenney7261]

I have long covid too, how did it go for you?

[@user-nb9yl5vz6e]

@@ashleytobiaspenney7261 feeling much better! Day to day energy levels have improved, still not back to pre-covid activities but very much better.

[@emilybeavan7789]

Fantastic news. Would be great to see a follow up re long covid in a few more weeks.

[@EverydayAthleteRach]

I took part in a protestival at Southsea to highlight this plight (there's a video about it), I too feel strongly about it. However, I still like to swim so I have to find a way to do that as safely as I can. Thanks for watching and for your supportive comments.

[@annenorcross7338]

Thanks Rachael,my scores were nearly all bad so I have a lot more work o do. Well done you, glad you are feeling better.

[@EverydayAthleteRach]

Hey Anne, your scores may have been bad, but it means you have so much to gain from the programme. I'd be interested to hear how you find it. I am really enjoying experimenting with the recipes in the foods section.

[@myrealretirementadventures]

I would say there is no such thing as a “bad score” …. The numbers just point to a better direction to go with one’s diet.

[@JackieHamilton51]

That’s marvelous Rachel! I’m over the moon that you’ve got so much out of the program!! We are just in our second day and getting used to logging and reading the app 😅. Loving the monitor ❤ Well done and thank you so much for your Zoe videos. I look forward to more 🎉 I will try the pancake asap. Sounds wonderful 🤩 🙏 I already follow your swimming videos. I hadn’t realised you’d got such a back problem. I’m obviously out of touch Sorry to hear that You do so much for our community. Thank you ❤. You are a star and an inspiration xx

[@EverydayAthleteRach]

Keep on logging, it really pays off afterwards when the results are in by giving you a back catalogue of what to continue with and what to swap, rather than having to imagine from scratch which can seem pretty daunting. Enjoy the process, I have been a new convert to canned beans and legumes in water which I would have previously barely give the time of day, save for cooking a chilli once in a while! The recipes which show up in the app after the results are cracking, as are the ones on the Zoe instagram page.

[@JackieHamilton51]

@@EverydayAthleteRach this is so good to know. Thank you. I’m making the pancakes for lunch today! Just off to get the cottage cheese! ❤️

[@EverydayAthleteRach]

@@JackieHamilton51 let me know what you think to them

[@JackieHamilton51]

@@EverydayAthleteRach we loved them. My 20 year old granddaughter is here decorating for us and we all had them for lunch. Just finished logging them in. The app often freezes in the middle of logging but we are getting over that ! All good 👍

[@EverydayAthleteRach]

@@JackieHamilton51 I find that writing down the ingredients and then logging them all in one go works better than doing it as I’m cooking. Bit of a faff but less annoying. Did you realise that if you like something you’ve logged you can click the heart and it saves it in ‘my recipes’ under the food tab. You can then go in and edit it and give it a name and add a photo otherwise it is the name of all the ingredients so is hard to find again.

[@helenheggadon6324]

Love to hear more about how you are getting on

[@EverydayAthleteRach]

Thanks Helen, I'll maybe include a few more meal snippets on my vids to thread the theme in. Hope South Devon dipping is treating you well x

[@wendyhay1302]

Thank you so much from South Africa. Unfortunately, I cannot participate in the Zoe study. I live in South Africa. I have however been listening to, and watching every podcast. It was also out of desperation because of long covid. I am 69 years old but was previously very fit and healthy. This has confirmed my experience of processed foods. Since cutting out anything from a packet and eating only fresh food and bread that will go mouldy, I have started to feel happy and enthusiastic again.

[@EverydayAthleteRach]

This is great news. I expect the podcasts were really helpful too. Good luck in your continued recovery.

[@debbiegrundy9781]

Thanks for sharing your Zoe experience. I found it really interesting. I need to lose weight and improve my diet.

[@EverydayAthleteRach]

Thanks for watching. I might make another Zoe video soon. Good luck with the weightloss journey x

[@AlexandraCPacker]

Thanks so much for sharing. Was really interested to find out other people's experiences before embarking upon this myself, and I have to say you have given me confidence to get started. I'm now underway with my tests, and can't wait to find out my results. You've also inspired me to do some more outdoors cooking. 🙂

[@janewrin1830]

I've had my box since late Nov and .... erm ....

[@EverydayAthleteRach]

Good luck with the programme, I really found the lessons in the app interesting and useful.

[@EverydayAthleteRach]

Is something holding you back?

[@janewrin1830]

Well, I wanted to know the programme for the first 2 weeks, before, not after, setting a date. My work is varied and no 2 days the same and I socialise way too much (no idea why, I try to be grumpy, but people thinks it's funny). Anyway, the pancakes have spurred me on, so when I am back from a short break, I will start it. Let's see... @@EverydayAthleteRach

[@katysmith3571]

I was wondering how you were getting on with the Zoe diet so thanks for the update! Really interesting. And those pancakes looked delicious…. I could almost smell them through my phone!!! I’m sorry your back is still injured. Sounds miserable! I hope you can get back into the water to do some gentle swimming soon! 💦💦

[@EverydayAthleteRach]

I am awaiting expert advice on the back injury as I don't want to hamper recovery, but I'll be back in the flow as soon as I can!

[@grantwhitaker5153]

Thanks for the videos about your Zoe journey. I'm eagerly awaiting my kit (due October) and the videos have helped me get prepared. I'm fascinated to see what my scores are after all the testing and also to have some recommendations for my diet. I train regularly and more recently I seemed to have a lack of energy. I'm hoping the Zoe programme can put this right. How did you measure your BMI? I notice that came up on your scores? Thanks again and get well soon.

[@EverydayAthleteRach]

The BMI score was from the data I put into the app at the start so it was generated by ZOE, I guess using the traditional method. Good luck with it, it's an eye-opening experience. Hope it helps with your low energy levels, it certainly helped mine.

[@ClairescakesessexEssex]

Hi Rachel, just started my Zoe journey. Watched your pancake video, which was great, just wondered how your getting on and any more tips. I’m not very good at reading and taking in all the information, so your videos are a big help to me. Would love to know how what you eat for the rest of your day through Zoe. Thanks in advance x

[@EverydayAthleteRach]

I am really enjoying it. I find the recipe suggestions in the app really helpful, especially being able to make lunch for a few days. I’ll try and make another Zoe vid soon. Enjoy the journey.

[@carolinethomas660]

Interesting .. I’m in day one .. just finished my lunch cookie .. felt awful after both of them .. blood sugar sensor fascinating. Good to see what is to come and so glad this has been successful for you and your king covid.

[@EverydayAthleteRach]

I’m absolutely thrilled that it has helped me kick long Covid! Good luck with the journey, enjoy opening your mind!

[@elizabethfletcher1487]

Caroline, I was dizzy and shaking after that purple cookie. The amount of sugar in that bad boy must be quite high. I did not like the fattiness of the white cookie but got it down ok with the help of a glass of water. No obvious effects from the white cookie, however it did tell ZOE that I do not manage fats well.

[@kevans4235]

Hi Rachel, I am starting my Zoe journey today and found your videos, before I applied my blood sensor. It was great to see yours didn't hurt when you applied it, that helped me! I've watched your 4 videos and they've all been very interesting for me. Thanks for posting them. Good luck on your health journey. I hope you are still continuing to gain energy and you're still feeling 'sparkly clean' from the inside! Here's a question for you - how long did you sign up for? Do you wish you'd signed up for a different timescale? If so, why? Kelli 😊

[@EverydayAthleteRach]

Hi Kelli enjoy the voyage of discovery! I signed up for a year, I am really good at sticking with things when I’m focussed, but find it really easy to fall by the wayside and struggle to motivate myself to get back on the horse! I figured a year of app support was an investment worth doing for me. I like at recipe suggestions and the back up of being able to look everything up.

[@kevans4235]

Thank you for the reply. I've signed up for 12 months too. As I like to eat seasonal/local food, I thought 12 months would help me to understand a wider range of food choices and would help to instil the change in habits. It's great to know your thoughts and I'm sure they will help me, especially if I lose a little focus along the way. 12 months is quite a commitment. I saw in a video that even Tim Spector sometimes falls off the wagon with food choices! The true value of Zoe is the increased knowledge of how our bodies respond to food and it allows us to make choices. You'll already know how to get back on board and that's golden! 😊

[@kirstygreenfield1926]

Hi Rachel, so glad you are feeling better on the Zoe programme! Hope you won’t mind me asking but I am seriously considering purchasing the programme, and am wondering if you or any other participants can tell me - when they give you the fat metabolism results, do they just give you a single overall score, or do you get results of your cholesterol, HDL, LDL and triglycerides and any other biochemical markers?? I can’t find this on their website. Thanks a lot, Kirsty

[@EverydayAthleteRach]

Hi Kirsty there are graphs showing triglycerides but not an actual figure. A quick glance over my report didn’t show results for cholesterol, HDL or LDL though.

[@dianestyles9844]

Rachel I have just found your videos, as about to start my test on Monday and am slightly confused so looking for tips. Your videos are great! So helpful. One question though, can we not exercise over the 2 week testing /app period? I have joined a gym and would like to be able to go.

[@EverydayAthleteRach]

No problem with exercising after the 3 days of testing.

[@jessieelliott3157]

I made the pancakes for breakfast. Even my teenage son loved them.

[@EverydayAthleteRach]

Brilliant! They really are yummy - the cottage cheese was a real surprise. There are some Zoe recipes which I have made and offered to friends and family, only afterwards disclosing the ingredients as knowing beforehand, for example, that a brownie has black beans and beetroot in it can put people off eating it before they've even had a go!

[@davidhillyer3911]

Excellent four reports Rachel, thank you. I'm about to embark on the same journey, my pack arrives in a week or two. Your videos provide a most helpful view of how you've progressed, which appears to be very positive, I'm pleased for you. However, you've said nothing about your gut biome or blood fat tests -- I am intrigued.

[@EverydayAthleteRach]

Hi David, in this video I mentioned all of the tests and results, I'm sorry if it wasn't that clear. Hope you're enjoying the lead in to testing.

[@Franscampi]

That was very interesting and you seem to have had some great results especially with regard to your long covid symptoms. Would you have to give up sweet things like cake & biscuits completely? I’m thinking of the winter when I indulge in post swim cake- nor sure I could give that up!! Very interested in changing my diet though, especially as I’m getting older.

[@EverydayAthleteRach]

There's no need to. give anything up, you just have to balance it out with stuff that works for your body to kind of neutralise the negative effect of the cake/biscuits. Alternatively, use recipes with personalised scores in the app to make biscuit and cake which score pretty highly - that's what I'm all about!

[@alahreecakes]

Stumbled across your page when i was looking for Zoe content. Just got my kit so your videos have been really helpful and nice to see someone 'normal' on KZbin. I hope youll do some follow ups.

[@myrealretirementadventures]

Just posted my 1st video on starting the Zoe programme … all good so far.

[@EverydayAthleteRach]

I’ll be making some more videos maybe about the foods I’m now eating more of. My gentle progression towards eating less meat

[@marionferra3324]

⁠@@EverydayAthleteRach😊

[@marionferra3324]

Hi there, really would love to know how you are getting on now. I watched your videos back in August when I did my rests. Had my results for 3 weeks now and absolutely loving eating and tracking in app. . I am loosing weight slowly but surely, and noticed I have broken the habit of drinking wine every night- with out trying. Also seem to be recognising when I feel full- always used to eat too much! Very excited about the updates we can expect with 50 good and 50 bad bacteria and retests. Pleas5 make new video!

[@sallymarshall968]

Hi Rachel, so glad to have found you! Just deciding whether to invest in the kit and plan - do they retest you after a period of time?

[@EverydayAthleteRach]

I have been offered it, but I was ill for a period of time and then got an injury which made standing up and cooking difficult, so I slid into bad habits. I am feeling better now, so am better able to think about and prepare my delicious meals, so I'll wait a while to retest to be fair to the programme, and myself!

[@Contraster671]

Thanks Rachel and hope it’s still working for you. I’m just starting out so your experience is useful. Could you do an update please.

[@EverydayAthleteRach]

Will do in a while. Thanks for watching.

[@oldschoolabrahamhicks2742]

Thx! I start this week, do you know if it takes into account intolerance/allergy etc e.g. gluten maybe processed fine according to Zoe but you might get eczema if you eat it etc

[@EverydayAthleteRach]

I would ask through the in-app team as I don’t know about that.

[@nikkirey007]

Rach, Thanks for the review. Question = I am intolerance to wheat, cows milk and egg white, do you think I would struggle with this.?

[@EverydayAthleteRach]

Hey! I think there’s enough scope for everyone in the app. Might be worth contacting Zoe support to see their view as they’ll know and will have answered it before. Good luck!

[@sarahebelewicz3112]

Great news on your scores and how you are feeling. Can completely relate to your comment about craving simple veg after an indulgence of not so good for us food.! Fab video as always.😄

[@EverydayAthleteRach]

Thanks for watching Sarah, it's interesting the effect that eating as many plants as possible and a lot less meat has me feeling on top of the world.

[@kirstygreenfield1926]

Hi Rachel - just a thought, I wonder if you would consider doing a review of goggles for open water swimming? There are a number of eye conditions including cataract and pterygium where polarised sunglasses are recommended outdoors all year round, and I am am sure many people would want to consider tinted or polarised glasses on sunny days…. But what to choose? What is comfortable, and what offers good UVA and UVB protection, and are prescription goggles worth considering?? I am taking the plunge and ordering some polarised goggles from Amazon but am doing so blindly (excuse the pun!) and not sure how they will work out… kirsty😊 🏊‍♀️ 👓 xx

[@EverydayAthleteRach]

Hi Kirsty, I have done one about goggles and the different types. I think if you search goggles on my YT page it should come up. I haven’t reviewed specific models as the fit is so personal to your face shape. Best to buy a few and test them on your face to see which sit properly. The video shows how to do that :)

[@richardmabe4186]

My question is, I have been following the general diet advice from ZOE for a couple of weeks. Eat wholefood, fruit and veg, nuts and seeds for fiber etc. Avoided ultra processed food. Eat the rainbow, eat some fermented foods a little and often etc. I am undeniably feeling better as a result. More alert, I sleep better, better mood. better poo and generally feel more well, I've even lost a couple of lbs. of body fat. Do you think the premium service with all its tests will make me feel any better thann this? What are the extra benefits in your opinion?

[@EverydayAthleteRach]

I enjoyed the process of following through the lessons and the food scoring for me. In addition the recipes within the app scored for my biology were really tasty and for the most part easy to make. It sounds like you have found a good balance though and the free podcasts are great.

[@user-xk4xe1qj7v]

Hi Rachel - glad you’re feeling better. Can I ask, did you swim with your monitor on? I’ve just got my Zoe pack and the thought of not having a dip for two weeks isn’t nice! I really just Bob about the place so wondering could I just wrap my arm in cling film!!!!

[@EverydayAthleteRach]

I swam with it once but it interrupted the flow of data for a bit, enough to make me think it was worth taking the risk as the data was fascinating. Might be worth checking with the manufacturer 😀

[@user-xk4xe1qj7v]

@@EverydayAthleteRach thanks Rachel. I think I might avoid it just in case. It does say not to submerge it for any length of time. Like you I really want to get insights from this to make me feel better. Two weeks is a long time out of the water when it’s sunny though 🥹 maybe I’ll just paddle 😃

[@Masters_Sprinter]

Good thing it didn’t give a score on pancake flipping!! Great, interesting film as ever. Thanks.

[@EverydayAthleteRach]

I did think that! I half thought about cutting that, but left it in as I prefer a warts and all approach! Covered in the greek yoghurt I couldn't see the car crash pancake and it tasted lovely! Hahaha. Probably won't stray too far into becoming a cooking channel!

[@dminnett9394]

More detail about everything as it happens would be helpful, eg what are you cooking, what are the ingredients, you mention nuts - any kind? What is the app, can anyone get this kind of testing. PS I love the fact that your plate matches your top!

[@EverydayAthleteRach]

The app is part of the ZOE programme. However, there are loads of useful podcasts from Zoe Science and Nutrition and the @Zoe account on instagram has loads of delicious ideas to try. For me nuts of any kind score super high.

[@elizabethfletcher1487]

App still driving me up a wall. Finally figured out it could not deal with the fact that I go to sleep and get up on the same date. Just so fed up with it that I stopped doing anything with it 4 days after I got my test results, which I will admit were interesting (poor sugar control and even worse fat control). Guess I will just start eating dirt instead of food. The 2 weeks with the continuous glucose monitor was worth the big bucks.

[@EverydayAthleteRach]

Have you worked through the short daily lessons? I found them really informative. Also I enjoyed the weekly meal suggestions which I liked better than trawling through the whole list of meals.

[@elizabethfletcher1487]

The short daily lessons are very good, but are not covering anything new for me. I just need to quit eating so much. BTW, thanks for your efforts.@@EverydayAthleteRach

[@jennidewar3523]

Hi, I'm considering joining zoe, but not a hundred percent on how it works but I just wondered, does it suit different types of dietary requirements for example celiac, does it cater the suggestions and guidance to whatever you need?

[@EverydayAthleteRach]

It would be best to contact the ZOE team about this question as I don't have any dietary requirements.

[@cristianejaeger]

Is there use for the app after you get your test results? For example, can you keep logging your meals and have an analysis report of how are you doing? I’m wondering if it is like other diet apps.

[@EverydayAthleteRach]

Yes you can keep logging and it scores the foods you eat. There are short lessons to complete everyday which help reinforce making the right choices for you. I really enjoyed those. There are meal (recipe) suggestions each week and it identifies (if you continue logging) what you could do with more of (protein for me) and suggests more protein dense meals for me to try. The meals have really opened my mind to different cuisines and particularly the versatility of pulses and lentils.

[@cristianejaeger]

That is greats. Thank you so much.

[@linseyjohnstone4475]

Hi Rachel, 4 days into my Zoe experience and wondered how long you tracked your food for. Did you just do it for the first 3 days? 🙏

[@elizabethfletcher1487]

hi Linsey. Not Rachael, but wanted to tell you that I did track my food for 2 weeks because I could see immediate results on the CGM. The second it died, I quit tracking because doing so was so tedious. Am starting to track it again now that my results have come in so I can use their scoring system to figure out what types of foods just have to be taken out of my overall diet. Surprised that I have to ditch all starch-carbs except beans (which I am not so fond of) and no-way can I go on a keto diet since I do not clear fat from my blood very well. Will not be tracking religiously now...

[@linseyjohnstone4475]

@@elizabethfletcher1487 thank you! Zoe says only 3 days but I just don’t understand how they can assess with that short a time. But I am going to keep adding food but not in fine detail, especially as most of what I eat is home made and not so easy to break down to add. Thanks again 🙏

[@EverydayAthleteRach]

Hi Linsey I tracked it for the full 2 weeks with the sensor and then continued. I was pleased I had because they backfilled the scoring over the whole time from day 1 so I could see which meals had scored well and had a kind of personalised back-catalogue to refer to. Good luck and I hope you're enjoying the experience, once you get used to logging. I must say I find that logging keeps me accountable and reduced me snacking!

[@CornishCornelius]

The Zoe nutrition sounds like it might help me with chronic Lymes disease fatigue - it’s been almost 2 years now and I’m really fed up!!

[@EverydayAthleteRach]

I was sick of long Covid fatigue and of ‘taking it easy and being kind to myself’. Thrilled with how it is going. Sending love to a fellow fatigue warrior 😘

[@TamaEnergy]

Intwresting to know how long you were recommend subscribing for?

[@EverydayAthleteRach]

It’s down to personal choice but the daily 2-minute lessons took me 4 months to complete. The app is great so many recipe ideas and the support is fantastic too.

[@GeorgeMarrash]

Do you recommend this for wight loss ??

[@EverydayAthleteRach]

I can’t say for sure but the signs are good. I got an injury which meant I couldn’t do much for 4 months and felt really sorry for myself so I am only just getting back to moving my body!

[@GeorgeMarrash]

@@EverydayAthleteRach oh wish you a quick recovery and a smooth come back

[@jamied8385]

Do they have a exercise plan on the Zoe app

[@EverydayAthleteRach]

No, it’s focussed just on nutrition. However, there is a whole load of mini lessons, some of which are around movement.

[@myrealretirementadventures]

They don’t …. But their programme can make you healthier

[@bridgettesmith4497]

Is it expensive I can’t find where the cost is?

[@EverydayAthleteRach]

When I did it in April 2023, the tests cost about £300 and membership worked out at about £36 a month (I paid for a year upfront to help me bed in the good habits).

[@sylviaroberts8246]

Hi Rachel.... Thank you for the videos, very informative. Can I ask you, do they send you a printed report or is it only via email,..? Thanks. Sylvia 👍🏻

[@EverydayAthleteRach]

It was just via email and in the app.

[@EverydayAthleteRach]

I guess you could request a paper copy though.

[@sylviaroberts8246]

Thank you. I'll try to request a paper copy from Zoe.....my test kit is due in November, I'm really looking forward to it. So glad that you are feeling a lot less fatigued. Keep up the good work. 👍🏻😍

[@sylviaroberts8246]

P. S...... I asked Zoe if they could let me have my result reports in paper form.... They said that it would be sent via email and to take it to a printer or the library to be printed..... 😮

[@user-uv5ee9wp9r]

Hi, I've been following you and Zoe for sometime now, so watching your 4 part vids on your Zoe experience is really helpful, as I'm on the verge of joining up! A couple of questions for you, if you can comment.. would you recommend a four month membership or the year long one? I can tell you have been benefiting from the app for scoring etc.. have you gained from accessing the coaches as well? I wonder whether spreading membership over 4 months would feel long enough to have 'downloaded' the information enough to not feel you need it for longer?? Secondly, would you recommend do the testing before or after Christmas!!? Also, were you able to swim whilst wearing the arm sensor? Thanks in advance! :)

[@elizabethfletcher1487]

Hi, not Rachael, but just got my ZOE results. I took baths wearing the CGM with the cover patch and had no issues. AS to before or after Christmas, I think the food tracking app is so difficult that you will want to wait until you are back to a more controlled routine than the Holidays. I have a four month membership and am happy that I did not get a longer one. What it has to teach me has been taught adequately by the end of 3 weeks. I too like the food scoring system, especially since I have both poor blood sugar control AND BAD blood fat clearing issues. Still, after looking at a lot of their meal examples, I understand what I need to know and will not be consulting the app much anymore. I have had no need to consult their advisors other than trying to clear up confusion with the food tracking app and there was no way to contact them in a timely manner for that. hope this helps.

[@user-uv5ee9wp9r]

Hi @@elizabethfletcher1487 Thank you for your comment, that's really useful to read. It sounds like you could have actually managed with just the one month membership than the four months! They are taking pre orders for January now, so that sorts out that dilemma :) Thanks again for taking the time to let me know your experience!

[@EverydayAthleteRach]

Hi, I find the app really useful so signed up for a year as I thought I would need the crutch to learn on. And I do, I hurt my back and everything took a backseat, but I'm finding it easier to concentrate not he self-care with the gentle tips from the app and am going to redo the lessons as they were so informative. The testing kits are only issues in batches, so my guesses signing up now would probably be for after Christmas. I have contacted the coaches here and there and they have been very informative and responsive.

[@user-uv5ee9wp9r]

@@EverydayAthleteRach Hi, thank you Racheal, I appreciate your response. It's so useful to hear different experiences, and yes, if something as impactful as an injured back (I know this one!) gets in the way, taking the pressure off a time frame would be really helpful, I'm sure! I didn't realise they offer lessons on the app too.. I don't know how I missed that one. They are taking pre-orders for Jan now, so that's probably a good thing!

[@EverydayAthleteRach]

@@user-uv5ee9wp9r it’s daily learning bites which I found really interesting. Hope you enjoy it

[@TechboyUK]

Once you know what works for you in terms of food, do you think you will continue to subscribe to Zoe for their reporting?

[@EverydayAthleteRach]

I enjoy being able to look back over the lessons and the suggestions of recipes that are coming through the app, so I will continue with it for a while. I'm not as disciplined at recording as I was in the first few months, but when I do record, it gives me weekly feedback on where I might need to boost a particular thing, like protein, for example.

[@Milquetoast702]

Whenbatterbubbles you flip

[@EverydayAthleteRach]

Great tip!

[@Milquetoast702]

@@EverydayAthleteRach i used to be a chef lol. Love your channel!

[@dawnlupton2416]

First pancakes are never as good!

[@EverydayAthleteRach]

Ah thanks Dawn, I was thinking that and almost said as much on camera! Tasted fine though x

[@marklola12]

If it was 10 a month would be more appealing Saying that there would be zero point me trying it anyway because theres tons of food i do not like so most thints they would suggest I could not eat anyway Don't eat any seafood, only meat i like is chicken breast, no garlic...at all, hate eggs since covid they smell and taste rank as hell 😂 hate avocado 🤮 don't like nuts or seeds....list is endless and its not like i am fussy...i just do not like them