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.

Did you know that even at age 70, with the right nutrition, you could potentially extend your life by 6 years?

In today’s episode, we learn that it's never too late to change your diet for the better. Dr. Federica Amati, ZOE’s Head Nutritionist, dives into the unique nutrition needs at every life stage.

From the golden windows of opportunity that can transform your health, to practical food recommendations for adolescence, adulthood and beyond, Dr. Amati gives tips to enhance your wellbeing.

Dr. Federica Amati is a researcher at King’s College London and registered nutritionist. She is also lecturer and Nutrition Topic Lead at Imperial College School of Medicine. Federica empowers people with accessible, practical knowledge to make informed choices on diet and lifestyle and to improve health based on unique needs and preferences, at every stage of life.

Follow Dr. Federica Amati 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

01:17 Quickfire questions

03:32 The first window of opportunity is before you are born

06:04 It takes two to tango: equal roles in conception

07:25 The science behind sperm health and diet

09:10 What is life course nutrition?

10:35 Why generic nutrition advice isn't enough

13:00 Critical changes in the first 12 weeks of pregnancy

16:25 Nutritional needs in the second trimester of pregnancy

17:20 Preventing allergies during pregnancy

20:30 Nutrition in childhood and adolescence

21:00 The importance of a diverse diet for teenagers

22:57 Children learn to eat from us: exposure is key

25:10 The impact of ultra-processed foods on teenagers

27:40 Do you need to eat meat to grow well?

32:55 Lifestyle choices in your 30s affect long-term health

36:00 Longevity supplement myths

37:40 Gut microbiome changes in adulthood

43:28 How to extend your lifespan through diet at any age

46:05 Preparing for healthy aging and avoiding 'Sniper Alley'

50:10 How to eat right in your 70s and beyond

54:22 Protein needs as you age

56:30 Becoming a ZOE member is like having a nutritionist in your pocket!

59:20 Summary

Mentioned in today's episode:

• Life expectancy can increase by up to 10 years following sustained shifts towards healthier diets in the United Kingdom, published in Nature Food
• The Developmental Origins of Health and Disease (DOHaD), published in American Journal of Lifestyle Medicine
• A single serving of mixed spices alters gut microflora composition: a dose–response randomised trial, published in Nature

Books:

• Every Body Should Know This by Dr. Federica Amati

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