55 million people suffer dementia worldwide with numbers expected to double every 20 years. Understanding the link between our heart health and brain function is critical, illuminating the profound impact that heart health has on preventing dementia.

Dr. William Li, an expert in cardiovascular and metabolic health. He reveals how caring for our heart is not just about longevity but maintaining sharp, effective brain function as we age. His groundbreaking work has impacted more than seventy diseases including diabetes, heart disease, and obesity. Dr. Li is also a New York Times best-selling author.

In today’s episode, Dr. Li explains how simple lifestyle choices in diet, exercise and sleep can drastically shape our brain's health and stave off dementia.

If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your membership.

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Timecodes

00:00 Introduction

01:23 Quickfire questions

03:30 Understanding dementia and Alzheimer's disease

04:50 Dementia versus ageing

06:35 The role of blood vessels in brain health

07:55 How circulation affects brain function

09:23 What causes blood clots and strokes?

11:06 The importance of maintaining healthy blood vessels

12:15 The impact of lifestyle choices on brain health

15:01 What happens in our brains when we sleep?

19:35 What is the glymphatic system?

22:40 Vascular dementia may be the most common form of dementia

24:35 The role of glucose in brain function

27:10 What causes dementia and why does it happen when we get older?

29:00 Preventing dementia with lifestyle changes

31:10 What are healthy blood vessels like?

37:50 The surprising role of EPCs in brain repair

41:30 Can you slow down or reverse dementia?

52:08 The connection between gut health and brain health

51:40 The importance of exercise for brain health

56:30 How to avoid dementia

01:01:16 The link between mental health and cardiovascular disease

📚 Dr. William Li’s books:

• Eat to Beat Disease
• Eat to Beat Your Diet

📚 Books from our ZOE Scientists:

• Every Body Should Know This by Dr Federica Amati
• Food For Life by Prof. Tim Spector

Relevant studies:

• A human brain vascular atlas reveals diverse mediators of Alzheimer’s risk, published in Nature
• Heart-brain connections: Phenotypic and genetic insights from magnetic resonance images, published in Science
• Cocoa flavanol consumption improves cognitive function, blood pressure control, and metabolic profile in elderly subjects: the Cocoa, Cognition, and Aging (CoCoA) Study—a randomized controlled trial, published in The American Journal of Clinical Nutrition

Is there a nutrition topic you’d like us to explore? Email us at

Inflammation is a complicated topic. Short-term inflammation plays an essential role in fighting infections and healing injuries. But too much inflammation can be a catalyst for chronic ailments, like heart disease, type 2 diabetes, autoimmune disorders, rheumatoid arthritis, and obesity.

What we eat can influence our inflammatory responses and contribute to chronic, low-grade inflammation.

In today’s episode, Prof. Philip Calder helps us understand the science behind inflammation, how it impacts our health and what food has to do with it.

Philip is head of the School of Human Development and Health, as well as a Professor of Nutritional Immunology, in the Faculty of Medicine at the University of Southampton. He’s also an internationally recognised researcher on the metabolism and functionality of fatty acids. His work focuses on the roles of omega-3 fatty acids and the influence of diet and nutrients on immune and inflammatory responses.

If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your membership.

Follow ZOE on Instagram.

Timecodes

00:00 Introduction

01:20 Quickfire questions

02:55 The role of inflammation in immunity

05:30 Chronic inflammation and disease

08:30 How to measure inflammation

09:53 Low-grade inflammation and disease risk

12:30 What causes blood vessel inflammation?

15:23 What creates the narrowing of blood vessels?

17:20 How inflammation can cause blood clots, heart attacks and strokes

19:15 Inflammation and aging

21:40 Inflammation and lifestyle factors

25:07 Obesity and inflammation

28:45 Muscle loss and inflammation (sarcopenia)

30:52 The impact of meals, sugar and fats on inflammation

33:35 How diet could reduce inflammation

34:42 Why we all respond to food differently

38:42 Dietary choices to manage inflammation

40:00 What are omega-3s?

41:17 Anti-inflammatory foods

43:40 Health benefits of omega-3 fatty acids

45:55 Challenges with farmed salmon

📚 Books from our ZOE Scientists:

• Every Body Should Know This by Dr Federica Amati
• Food For Life by Prof. Tim Spector

Mentioned in today's episode:

Omega-3 polyunsaturated fatty acids and inflammatory processes: Nutrition or pharmacology? in the British Journal of Clinical Pharmacology

Omega-6 fatty acids and inflammation in PLEFA

Omega-3 fatty acids and inflammatory processes in Nutrients

Another relevant study:

Health relevance of the modification of low-grade inflammation in ageing and the role of nutrition in Ageing Research Reviews

Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.

Episode transcripts are available

The menopause transition can bring unexpected challenges — the effects can significantly impact daily life and long-term health.

Dr. Mary Claire Haver is a board-certified gynaecologist and a menopause specialist. She's helped thousands of women in perimenopause and menopause to realise their health goals. In today’s episode, she joins Jonathan and ZOE's Chief Scientist Dr. Sarah Berry to shed light on what to expect during these life stages.

Sarah and Mary Claire describe practical strategies for managing symptoms, critical conversations to have with healthcare providers, and how to advocate for yourself effectively in medical settings.

Follow Mary Claire on Instagram.

If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your membership.

Follow ZOE on Instagram.

Timecodes:

00:00 Introduction

01:33 Quickfire questions

05:53 There is a lack of menopause training in medical school

07:02 Most women are going into menopause blind

07:43 Why menopause symptoms vary

09:30 The hormonal ‘zone of chaos’

11:45 ZOE PREDICT data on menopause symptoms

13:36 How long do perimenopause symptoms last?

17:52 Perimenopause at age 35?

18:34 Why hormone tests are worthless

20:53 The risk of chronic disease after menopause

24:53 Why does menopause increase hunger?

28:39 Why medicine and research is male-dominated

32:34 How to talk to your doctor about menopaue

34:12 Pregnancy research - 10x more extensive than menopause research!

35:14 Mary Claire’s toolkit of strategies for menopause

36:34 What are the long-term health benefits of hormone replacement therapy?

38:36 Is HRT safe for most women?

42:47 Brand new ZOE study results: diet and menopause

49:16 Top 3 tips to help with symptoms

54:34 What is ‘frozen shoulder’ and how can you treat it?

📚 Mary Claire's book

• The New Menopause

📚 Books from our ZOE Scientists

• Every Body Should Know This by Dr Federica Amati
• Food For Life by Prof. Tim Spector

Mentioned in today's episode

• Menopause transition and cardiovascular disease risk: Implications for timing of early prevention: A scientific statement from the American Heart Association in Circulation
• The controversial history of hormone replacement therapy in Medicina
• Dr. Vonda Wright’s website

Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.

Episode transcripts are available here.