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

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 here.

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?

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

Books by Mary Claire:

• The New Menopause

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.

In today’s episode we’re uncovering the medicines hiding in your kitchen.

Molecular biologist Kanchan Koya joins Jonathan and Sarah to explore the incredible health benefits of spices. From controlling blood sugar to soothing a sore throat, we’ll discover what the latest research says about household favorites including ginger, cinnamon and cloves.

Kanchan Koya is a food scientist, founder of the spice-centric food blog Chief Spice Mama and author of the cookbook ‘100 Recipes with Healing Spices for Your Family Table’. She will show us how to get the most out of spices, with simple cooking tips and delicious recipes.

Want to make Kanchan’s show stopper spice dish? Find the recipe here.

Follow Kanchan 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

01:26 Quickfire questions

03:08 What are spices?

03:43 Polyphenols in spices

07:25 Spices and your health

11:01 Cinnamon and blood sugar control

14:49 Anti-inflammatory benefits of spices

21:08 A practical guide to using spices

31:40 Reviving old spices

33:11 The wonders of ginger: from morning sickness to gut health

35:56 Spiced cooking tips

37:41 Breakfast ideas: add spices to start your day

39:44 Simple spicy snacks

42:05 Dinner delights: spicing up main meals

44:11 Spices for kids

46:24 Spiced drinks: from chai to golden milk

48:24 The ultimate spice dish

Studies related to today’s episode:

• Safety and efficacy of curcumin versus diclofenac in knee osteoarthritis: a randomized open-label parallel-arm study published in Trials
• Analgesic effect of the aqueous and ethanolic extracts of clove, published in Avicenna Journal of Phytomedicine
• Effect of cinnamon spice on continuously monitored glycemic response in adults with prediabetes published in The American Journal of Clinical Nutrition
• Star anise (Illicium verum): Chemical compounds, antiviral properties, and clinical relevance published in Phytotherapy Research
• Ginger-Mechanism of action in chemotherapy-induced nausea and vomiting, published by Critical Reviews in Food Science and Nutrition

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.